If you’re heading off to college for the first time you might be about to find out how hard it is to make healthy choices while you’re there. If you’ve been in college for a while, you might be already aware of this fact and a little resigned to it. Between the unhealthy food choices in college dining halls, tiny kitchen space in college dorms and the lack of time or budget, it can be hard to get started cooking for yourself. 

But I’m here to give you the magical answer. Frozen food. Now, hear me out. It may have got a bad rap in the past for being unhealthy, and sure there are plenty of unhealthy options out there. Especially frozen dinners and ice cream. But there are choices out there for college students which are actually healthier than you’d think. Skip past the frozen meals like mac and cheese and look for frozen ingredients that can take your cooking to the next level.

Aside form the health benefits, frozen foods are often more affordable. Rather than having to ship and store fresh vegetables that are vulnerable to bruising and rotting or sensitive to temperature changes, frozen food are frozen at their peak ripeness to lock in nutritional value and can be easily moved and stored on its way to the grocery store.

Below is a roundup of the best frozen foods that college students should stock up on that can help them get through their grueling days in the university.

Best Frozen Food for College Students

Cauliflower gnocchi, frozen, 1 serving

140 calories

1 each

Pasta is my go-to comfort food. If you’re tired, working hard and need something comforting to energize you, then you need to check out cauliflower gnocchi.

Alfredo Gnocchi and Sun Dried Tomatoes

461 calories

Ingredients

• 1 Cauliflower gnocchi, frozen, 1 serving – 140 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• 1 Tbsp Tomatoes, sun-dried – 17 calories

• ¼ cup Alfredo sauce – 100 calories

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Cut chicken into bite size pieces. Spray pan with an oil spray, turn heat to low. Cook chicken and gnocchi (from fresh or frozen) for ~10 minutes, until cooked through.

2. Add in tomatoes for 2-3 minutes.

3. Add in alfredo sauce and spinach for 4-5 minutes. Top with pepper.

Cauliflower crust pizza, frozen, 1 serving

250 calories

1 each

This is one of my favorite purchases from Trader Joe’s. Super simple and easy to cook, and far easier than making it yourself. Rather than a traditional pizza base which is processed flour, gluten and high in carbohydrates, you’re getting a great mix of fiber and protein here.

V-Day Dinner

312 calories

Ingredients

• 1 Cauliflower crust pizza, frozen, 1 serving – 250 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• ½ cup Celery stalks, chopped in half – 8 calories

• ½ cup Carrots, shredded or julienned – 22.5 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

Instructions

1. Cook pizza as instructed on package.

2. Combine spinach, chopped celery and carrots, and vinaigrette.

3. Serve salad on the side.

Mango, frozen, chunks

90 calories

1 cup

I love the tropical flavor of mango. But it can be hard to pick a good one and they don’t last long once they’re home. With frozen mango you can have it ready to go and make yourself a tropical smoothie whenever you’re ready to go! Aloha!

Mango Spinach Smoothie

132 calories

Ingredients

• 1 cup Leafy greens, spinach, raw – 7 calories

• ¼ Zucchini, medium – 8.25 calories

• ¼ cup Celery stalks, chopped in half – 4 calories

• ½ cup Mango, frozen, chunks – 45 calories

• ½ Banana – 52.5 calories

• ½ cup Almond milk – 15 calories

• ½ tsp Vanilla – 0 calories

Instructions

1. Combine all ingredients in a blender with ice.

2. Blend until smooth.

Veggie noodles/ rice, zucchini noodles “zoodles”, raw or frozen

21 calories

1 cup

If you’re looking for a way to cut back on carbohydrates, frozen veggie noodles are going to be your new best friend. If you want to invest, get your own spiralizer and make your own noodles. Or skip all the fuss and by the prepackaged version. Then they’ll be ready to go in your freezer when you need them. Serve with orange chicken or try this recipe below.

Cheesy Zoodles with Fried Eggs

338 calories

Ingredients

• 2 Egg, large – 144 calories

• ⅓ cup Cheese, shredded, cheddar – 152 calories

• 2 cups Veggie noodles/ rice, zucchini noodles “zoodles”, raw or frozen – 42 calories

• 1 Garlic salt, dash – 0 calories

Instructions

1. Stir-f
   ry zoodles in a pan with an oil spray & drain any excess water.

2. Add in cheese.

3. Transfer zoodles & cheese to a plate.

4. Fry 2 eggs with an oil spray.

5. Add eggs to zoodles plate.

6. Want more protein? Add some black beans.

Frozen Spinach

38 calories

1 cup

This is probably the most common item to pick up in frozen food aisles. It can be used in smoothies, stir fries and side dishes. The best part is we’re all aware of quickly spinach wilts in our fridges. You buy a big bag with all the good intentions in the world to make yourself some healthy food. By the time you get back to it, it’s all wilted and you have to throw the whole thing out. No more with frozen spinach! 

Lightened Up Creamed Spinach with Chicken

574 calories

Ingredients

• 1½ cups Frozen spinach – 57 calories

• 3 Tbsp Cream cheese, whipped – 100 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• ⅓ cup Cheese, Parmesan, grated (cups) – 115 calories

• 5 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Salt, dash – 0 calories

Instructions

1. Spray pan with an oil spray. Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally.

2. Spray a separate pan with an oil spray and stir-fry spinach on medium heat. Once cooked through, drain any excess liquid with a sieve.

3. Add cream cheese, mozzarella, and parmesan to this second pan until melted.

4. Serve with chicken on the side.

5. Note: Chicken not pictured! No chicken? Use fish or tofu.

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