The Frozen Vegetables That Nutritionists Always Have on Hand

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Credit: Trader Joe's
1. Edamame
“I always have frozen shelled edamame on hand because it’s an easy way to add a complete protein to quick weeknight meals. (One cup of cooked edamame provides about 17 grams of protein.) I often throw edamame into stir-fries, use it as a topping for salads or grain bowls, or mash some into homemade guacamole,” says Lisa Mikus, RD, CNSC, CDN and author of Everyday Diabetes Cooking for One or Two . 
Credit: Joe Lingeman
2. Spinach
Molly Cleary , MS, RD, CDCES always has frozen spinach on hand to add to pasta dishes, enchiladas, and smoothies. Here’s a tip, though: If you have fresh spinach leaves that are nearing the end of their prime, Nicole Groman , MS, RDN, CDN of @thehungryclementine recommends simply transferring them to freezer to extend their life. (This is also an excellent way to reduce waste.)
Credit: Heather McClees
3. Asparagus
“Frozen asparagus is great for no-fuss sheet pan dinners. I throw it in the oven to roast along with salmon for a delicious, minimal prep, weeknight meal,” says Suzanne Horan, MS, RD, a registered dietitian at Mount Sinai Medical Center in New York City.
Rebecca Ditkoff , MPH, RD, CDN agrees (and swears by the Trader Joe’s version). “I love the frozen grilled asparagus from Trader Joe’s. I usually pair it with a side of starch and protein. I also like to break it into pieces and throw it in a simple pasta dish with olive oil and Parmesan cheese,” she says.
Credit: Joe Lingeman
4. Butternut Squash
“Butternut squash is full of Vitamin A, a good source of fiber, and keeps you hydrated during these hot summer months, which is why I always keep my bag in the freezer,” says Kim Rose , RDN, CDCES, CNSC, LDN. “As a tasty replacement for mashed potatoes, I like to quickly whip butternut squash with unsalted butter or margarine.”
Credit: Apartment Therapy
5. Kale
“As a registered dietitian and yoga teacher, I consider both the nutritional value and Ayurvedic properties of the food my family eats. When you open our freezer, you will always frozen kale because it’s a great source of Vitamin A and an Ayurvedic bitter that balances out berry smoothies,” says Laura Cipullo , RD, CDCES, CEDRD,  the founder of Laura Cipullo Whole Nutrition and Yoga in New York City. 
Credit: Heather McClees
6. Zucchini Noodles 
Casey Seiden , MS, RD, CDCES loves using frozen zucchini noodles to make homemade fritters .  “Defrost the zoodles and drain the excess water. Add them to a mixing bowl, along with defrosted frozen corn kernels, 1 egg, and 1/3 cup almond flour. Season with salt, pepper, and red pepper flakes. Form four small patties with the batter and cook them until browned in an oiled skillet,” Seiden explains.
Credit: Heather McClees
7. Broccoli
“Frozen broccoli has made huge strides over the past decade, with bigger florets and better flash-freezing technology,” says Morgan Bookeimer, MS, RD, SHRM-CP, a corporate wellness dietitian in New York. “I love it tossed with olive oil, roasted, and drizzled with lemon juice or steamed and tossed with butter and salt.”
Credit: Kate Washington
8. Artichokes
“I defrost and drain them, then roast at a high temperature with olive oil, salt, pepper, and garlic and onion powder until they’re crispy. They make a great side dish or pop-able snack!” says Amanda Blechman , MS, RD.
Credit: Heather McClees
9. Mixed Vegetables
“A big bag of frozen mixed vegetables with peas, corn, carrots, and greens is a freezer staple,” says Sandra Aravelo, MPH, RDN, CDE, FADA. The Academy of Nutrition and Dietetics spokesperson likes to add them to rice, mac and cheese, and soups.
Which of these veggies do you always keep in your freezer? Do you have any to add to the list? 
Contributor
Rebecca Jaspan, MPH, RD, CDN, CDCES earned her Bachelor of Science in Nutritional Sciences from Cornell University in Ithaca, New York and her Masters of Public Health from the CUNY School of Public Health in New York City. After completing her Dietetic Internship through Hunter College, she practiced as a clinical dietitian at Bronx Lebanon Hospital providing care for patients with diabetes, renal disease, gastrointestinal disorders, as well as critically ill tube fed patients. Concurrently, Rebecca provided nutrition counseling to home-bound individuals through home visits and coached virtual clients via an iPhone app. After becoming a Certified Diabetes Educator, Rebecca went on to assume the role of Clinical Administrative Dietitian at Montefiore Medical Center where she counsels patients with a wide variety of conditions including eating disorders, diabetes, gastrointestinal disorders, and heart disease. Rebecca loves teaching people that eating healthy does not have to be difficult or expensive. She both preaches and practices moderation and she firmly believes that all foods fit into a healthy lifestyle.
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