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Sam’s Club is a go-to for people who want to stock up on massive amounts of toilet paper or jars of mayo. But this members-only club has a surprisingly impressive selection of frozen meals that can make dinnertime a breeze when you have zero time to cook. Sure, some options are loaded with sodium, saturated fat, and other not-so-healthy nutrients. But there are also a handful of healthy Sam’s Club frozen dinners that can absolutely fit into an overall healthy diet.
If you are on the hunt for some healthy frozen meals to keep in your freezer for busy weeknights, here are seven that we are loving that are available at Sam’s Clubs nationwide. And for help with some of the meals you may want to avoid, read The 30 Worst Frozen Foods in America.
Per 4-ounce filet: 230 calories, 15 g fat (3.5 g saturated fat), 70 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 23 g protein
“Frozen salmon fillets are perfect for fast healthy meals. They take just 15 minutes to thaw, cook quickly, and are packed with protein and hard-to-find vitamin D,” says Bianca Tamburello, RDN on behalf of the Chilean Salmon Marketing Council. She adds that the Member’s Mark Salmon Fillets are “conveniently individually wrapped and from Chile, making them particularly high in anti-inflammatory omega-3 fats.”
Per serving: 240 calories, 7 g fat (2.5 g saturated fat), 670 mg sodium, 29 g carbs (2 g fiber, 6 g sugar), 13 g protein
A skillet meal can be a lifesaver on busy nights, especially when the ingredients are already pre-cut and prepped for you. “This delicious meal is packed with nutritious veggies and tender grilled chicken, providing a well-rounded balance of protein and fiber,” says Jesse Hulsey, RD, LD, an Atlanta-based registered dietitian.
For an extra boost of nutrients, toss some extra frozen vegetables into the mix while you are heating up this meal.
Per 3-piece serving: 130 calories, 6 g fat (2 g saturated fat), 260 mg sodium, 15 g carbs (0 g fiber, 0 g sugar), 3 g protein
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Brazi Bites Cheddar and Parmesan Brazillian Cheese Bread is a gluten-free solution that is stocked on the Sam’s Club frozen shelves. These bites can be used as a topping for casseroles, a base for mini sandwiches, and an ingredient for mini gluten-free pizzas.
Per bowl: 320 calories, 18 g fat (4 g saturated fat), 85 mg sodium, 36 g carbs (10 g fiber, 18 g sugar), 7 g protein
Acai bowls make for a nutritious base for a light dinnertime meal, and these frozen varieties make it incredibly easy to enjoy one in minutes. Simply top a bowl with some granola, fruit, and nut butter for protein, and enjoy!
Per 13-piece serving: 250 calories, 9 g fat (3 g saturated fat), 630 mg sodium, 31 g carbs (2 g fiber, 2 g sugar), 10 g protein
Combine these dumplings with some cooked vegetables for a balanced meal that is ready in a snap. As a source of fiber and protein, these dumplings are as filling as they are delicious.
Per meal: 170 calories, 6 g fat (1 g saturated fat), 620 mg sodium, 11 g carbs (0 g fiber, 2 g sugar), 17 g protein
These antbiotic-free chicken strips are an easy addition to salads, sandwiches, and pastas. They are a great choice because they are free from anything artificial and they add a boost of protein to any meal that they are included in.
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Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more about Lauren
