Food & Drink

We Asked 7 Chefs for Their Favorite Frozen Meals and We're Obsessed With These Answers

By Julie Andrews, MS, RDN, CD, FAND Parade - Food and Drink Stories

Updated May 3, 2026 10:27 AM

Frozen meals have quietly leveled up from their old reputation as "sad desk dinners" to something much closer to being a reliable backup plan for people who still want to eat something tasty but don't have time to think about it.

That shift didn't happen by chance. It's come from better quality ingredients, clearer labeling and a refreshing reality check from professional chefs, who openly admit they also lean on freezer staples when life gets busy-and cooking from scratch just isn't happening some days.

We asked seven chefs what they actually keep in their own freezers, and the answers are refreshingly practical. No snobbery, no gatekeeping-just real meals they genuinely eat, plus clever ways to make them taste like something you didn't microwave in a rush between emails.

The best part? They all have strong opinions about how to upgrade frozen meals without turning dinner into a full-blown cooking project. Think spinach that wilts itself, sauces that get a second life and finishing touches that make everything feel restaurant-level with almost zero effort.

Our Panel of Chefs

Chef Erica Sung is a wellness-focused private chef and culinary creative specializing in elevated, nutrient-rich meals for busy, high-performing clients. She blends clean, intentional ingredients with a holistic, health-conscious approach to create food that supports energy, balance and flavor without compromise. A graduate of the Institute of Culinary Education (ICE), she combines technical training with a refined yet approachable style rooted in mindful, satisfying eating.
Adrianna Adarme is the creator of A Cozy Kitchen, where she develops and shares warm, approachable recipes inspired by her Peruvian and Colombian heritage and love of baking. Her work has grown into a widely recognized platform known for comforting, flavor-forward dishes and storytelling. She is also the author of bestselling cookbooks and a contributor to major food outlets, including New York Times Cooking.
Chef Deepa Shridhar is a culinary director, chef and media personality known for shaping innovative dining experiences in Texas and beyond. Over the past 15 years, she has helped build standout Austin restaurants, launched award-winning concepts such as Puli-Ra, and led supper clubs rooted in her Third Culture Cuisine approach. She also brings her South Indian–Texan perspective to writing, podcasting and video storytelling through her brand Sicc Palette, a popular food-and-drink Substack and multimedia platform. Shridhar has been featured on the Food Network and in national publications and was a Chopped runner-up.
Chef Tony Biggs is a globally experienced chef, culinary consultant and media personality with over 35 years in the industry, known for his leadership in fine dining and international hospitality. A Culinary Institute of America graduate, he has cooked for royalty, including the King of Jordan, and held executive culinary roles across hotels and programs worldwide. He currently serves as director of culinary arts for Certified Angus Beef, where he develops recipes, leads culinary education and works with chefs globally to elevate beef cookery.
Chef Travis Ramsdell, CDC, is a culinary executive and operator currently serving as vice president of culinary at True Connection Communities. He leads dining strategy across a national senior living portfolio, focusing on experience, efficiency and growth. With a background spanning higher education dining, including roles with Chartwells Higher Education and Eurest, he brings both large-scale operational leadership and hands-on culinary expertise.
Chef Julie Lopez, RD, is a New Jersey–based chef, registered dietitian and founder of ChefJulieRD.com, where she shares approachable recipes, cooking tips and culinary insights designed to help people gain confidence in the kitchen. She also serves as a culinary instructor at King's Food Market Cooking Studio, teaching classes that blend practical skills with flavorful, approachable cooking. Julie works with food brands and organizations as a culinary nutrition consultant, recipe developer and media spokesperson.
Chef Abbie Gellman, MS, RD, CDN, is a nationally recognized culinary nutrition expert, educator, spokesperson and author of three cookbooks. She is the director of teaching kitchen and culinary medicine at St. Barnabas Hospital and founder of ChefAbbieGellman.com, where she creates cooking and nutrition content across video, media and publications.

What To Look for When Buying Frozen Meals

Chef-approved frozen meals start with the same foundation as any good dish-real ingredients. Many chefs emphasize scanning the ingredient list first. If it reads like something you'd cook at home, you're on the right track. Whole vegetables, quality proteins and recognizable pantry staples signal integrity, while long lists filled with additives or overly processed components are immediate red flags to our panel of chefs.

Nutrition matters too, but not in a restrictive way. A strong frozen meal balances protein, fiber and contains moderate sodium, giving you something satisfying rather than just convenient. Vegetable-forward options are especially appealing since frozen produce is often preserved at peak ripeness, locking in both flavor and nutrients.

Texture is another deciding factor. Foods that freeze and reheat well-like pasta, stews, curries, dumplings and saucy dishes-tend to outperform delicate items like scrambled eggs. Chefs also look for meals that leave room for creativity-something that acts as a base rather than a finished product.

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7 Chefs' Favorite Frozen Meals

1. Wild Fork Four Cheese Ravioli Pasta

Chef Sung loves building her own frozen meal from simple components like ravioli, mixed vegetables and wild shrimp. She points out that pasta and vegetables freeze beautifully, making them a reliable base. What sets this apart is its flexibility-she can tailor the vegetables and sauces to her mood.

To elevate it, she finishes the dish with herb butter or pomodoro, plus chili flakes, citrus zest and good olive oil. Her biggest tip is always to adjust seasoning at the end. A pinch of salt or a squeeze of lemon can completely transform the dish. She notes these ingredients "are going to brighten up the final plate."

2. Laoban Chicken Soup Dumplings

Adarme tells Parade that she loves both Trader Joe's and Laoban's Chicken Soup Dumplings, and she's also a big fan of Strong Roots' frozen French fries.

She also gravitates toward frozen meals that reheat gracefully-think saucy enchiladas or hearty breakfast sandwiches. She avoids anything that becomes rubbery or uneven when reheated, like scrambled eggs. "An immediate red flag is something that has an ingredient that won't thaw and reheat well," she states.

She reaches for frozen meals that contain pesto or bolognese, then adds rotisserie chicken for a quick, flavorful meal. She also stresses proper thawing-letting food defrost in the fridge before reheating dramatically improves taste and texture.

3. Central Market Frozen Pizza

Chef Shridhar calls frozen pizza the ultimate blank slate. On its own, it's convenient-but with a few tweaks, it becomes something special. She names Central Market's pizza crust with San Marzano tomato sauce a clear winner, as it's fully customizable, with a beautiful crust and a deliciously sweet and tangy sauce made from the world's best tomatoes.

"I also love Bola Pizza," she says, which is handmade in Austin, Texas and comes with a slew of unique topping options.

To make frozen pizza her own, she mixes spices like nutritional yeast, herbs or chili oil with Parmesan, brushes it over the crust and adds extra toppings before baking at high heat. Her philosophy is simple. Don't treat frozen food like it's set in stone-cook it like you would a fresh dish.

"Fresh spice mixes and fresh herbs, and you can't go wrong," she tells Parade.

4. Trader Joe's Chicken Tikka Masala

Chef Biggs looks for frozen meals that mimic restaurant quality, with organic ingredients and heart-healthy profiles. One standout for him is Trader Joe's Chicken Tikka Masala, which delivers bold flavor and satisfying texture.

"Attractive packaging is important to me, if I'm trying a product for the first time," he says. Plus, unrealistic cooking times are a turn-off.

His upgrade method is all about contrast-microwave first for convenience, then finish in an air fryer or skillet for a better sear. He also recommends adding lemon, herbs, freshly cracked black pepper or a touch of butter and "a good side dish to go along with the main protein" to round out the meal.

5. Bibigo Pork and Vegetable Mandu Dumplings

Chef Ramsdell favors Asian-inspired frozen meals like Bibigo dumplings and Chef One Lemongrass Potstickers, as well as some stir-fries, because their bold flavors hold up well after freezing. Ingredients like ginger, garlic, soy sauce and acidity maintain their impact, unlike more delicate dishes.

He also calls out Trader Joe's private-label meals as "really good," mentioning Firey Chicken Curry as a favorite, and Saffron Road's Indian dishes-specifically the Lamb Saag and Vegetable Biyani.

"What makes them stand out is balance. If the sauce isn't overly sweet and the vegetables still have a bit of texture, you're already ahead of most frozen options," he tells Parade.

He enhances them with fresh aromatics, extra vegetables and a hit of acid like lime juice or vinegar. Cooking in a skillet instead of the microwave helps develop caramelization and preserves texture.

6. Tattooed Chef Cauliflower Mac and Cheese

Lopez, a chef and registered dietitian, takes a plant-forward approach but also closely examines nutrition metrics such as protein, fiber and sodium. One of her go-to comfort options is Tattooed Chef Cauliflower Mac and Cheese, which offers a creative twist on a classic while still delivering vegetables and satisfying flavor.

She appreciates frozen meals that can be easily enhanced, and this one is particularly versatile. To make it more filling, she'll add extra vegetables or boost protein with beans or lentils. One of her simplest (and most effective) tricks is placing the hot mac and cheese over a bed of fresh spinach-the residual heat gently wilts the greens, seamlessly adding nutrients without extra effort. She suggests always "adding a fresh element" to the final dish.

Lopez also emphasizes following cooking instructions carefully, such as stirring midway and venting the packaging when needed, to avoid overcooking or drying out the dish. Her overall approach highlights that even comfort-focused frozen meals can be both nourishing and customizable with just a few thoughtful additions.

7. Amy's Kitchen Black Bean Vegetable Enchiladas

Similarly, for chef-dietitian Gellman, plant-forward frozen meals are a smart starting point-and Amy's Black Bean Enchilada is a standout. She gravitates toward vegetarian options because they tend to reheat more consistently, especially in terms of texture. Meals built around beans, tofu and vegetables deliver fiber and flavor, while giving the flexibility to add your own protein if needed. She notes Saffron Road Chickpea Masala is a star in the freezer aisle and easy to customize.

What makes these frozen meals particularly appealing is the balance-a mix of legumes, vegetables and bold spices that hold up well in both the oven and microwave. Gellman often upgrades it by adding cooked chicken, seafood and a simple side salad to increase protein and overall volume. She also prefers reheating in the oven when possible, allowing the top to caramelize slightly for better texture.

Her broader philosophy is that frozen meals benefit from personalization-don't hesitate to add spices, fresh herbs or condiments like Sriracha to bring the dish to life after reheating.

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Chef-Approved Tips for Making Frozen Meals 10x Better

The biggest upgrade? Treat frozen meals like a starting point, not the finish line. Chefs consistently recommend adding something fresh at the end-herbs, citrus, greens or even a drizzle of good-quality olive oil. That final touch restores brightness lost during freezing.

Texture also makes a huge difference. Whenever possible, use an oven, stovetop or air fryer instead of relying solely on the microwave. A little browning or crisping can take a meal from soft and one-note to layered and satisfying.

Seasoning is another game changer. Frozen meals are often under-seasoned by design, so don't hesitate to add spices, chili flakes or a custom blend. Our chef panel says even a small adjustment can unlock deeper flavor.

Adding a bright, acidic ingredient and some fresh herbs at the end can also make all the difference. A squeeze of fresh lemon juice and a chiffonade of basil stirred in can take the meal to the next level.

Finally, think about balance. Serve with a green salad, toss in extra vegetables or mix in beans or cooked protein to round things out. With just a few thoughtful tweaks, a basic frozen meal can feel less like a shortcut-and more like something you actually meant to cook.

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This story was originally published May 3, 2026 at 9:17 AM.