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6 Frozen Appetizers Dietitians Keep on Standby for Last-Minute Holiday Guests
These healthy finds bring more to the table than just convenience.
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Unexpected holiday guests don’t have to send you into a last-minute frenzy! Keeping a few reliable frozen appetizers on hand makes it easy to pull together something warm, satisfying and shareable without spending hours in the kitchen. They can also bring more to the table than convenience. Depending on what you choose, these appetizers can provide a source of protein, fiber, vegetables and other nutrients, while still giving you that crispy, cheesy or savory bite that people usually expect from a festive party snack. The key is finding options that taste good, cook quickly and make sense for the occasion.
Here are the frozen apps registered dietitians like to keep stocked, along with what to look for when shopping for appetizer options and simple ways to make them feel a little more special.
What Makes a Healthy Frozen Appetizer?
There isn’t one specific nutrition formula every frozen appetizer needs to meet. Instead, dietitians recommend considering the overall spread and looking for a mix of flavor, convenience and nutrients. Here are some additional factors to keep in mind when shopping:
- Protein: Chicken, turkey, shrimp, eggs, beans, edamame and cheese can all contribute protein. Several of the dietitians we spoke to look for around 5 grams of protein per serving, when possible, especially when appetizers need to hold guests over until the main meal.
- Fiber: Vegetables, beans, legumes and whole grains can add fiber and help make an appetizer more satisfying. Courtney Smith, MS, MS, RDN, CLC, CPT, generally looks for at least 2 grams per serving when possible.
- Sodium: Frozen appetizers can vary significantly in sodium. Comparing similar products can help and several experts aim for roughly 300 to 400 milligrams or less per serving when practical.
- Saturated Fat: Cheese-filled, pastry-based and fried appetizers may contain more saturated fat. You don’t necessarily need to avoid them, but consider balancing richer choices with vegetables, fruit or other lighter options.
- The Bigger Picture: Not every appetizer needs to provide protein, fiber, vegetables and every other nutrient at once. Variety across the entire appetizer spread matters more than making every individual food nutritionally perfect.
6 Dietitian-Approved Store-Bought Frozen Appetizers
Mini quiches are a convenient freezer staple because they work for everything from brunch to a Thanksgiving or Christmas Eve get-together. Briana V. Reamer, MS, RDN, LDN, owner of More than a Dietitian, recommends this Whole Foods 365 Mini Quiche Assortment, which includes three-cheese, mushroom and spinach varieties. She likes that it offers enough variety to appeal to different tastes while still being easy to portion and serve. The eggs and cheese provide some protein, which can help make the quiches more satisfying than an appetizer that’s mostly pastry. They are an easy option when you need something warm and presentable in just a few minutes.
Danielle Smiley, RDN, LDN, CD-N, founder of NutriDS, keeps Bibigo Chicken & Vegetable Mini Wontons on hand because they’re quick to make and offer both protein and vegetables. "You've got chicken for protein, some vegetables and a bite-sized appetizer that's easy to prepare," she says. For serving, Smiley recommends pairing the wontons with a ginger-soy dipping sauce and adding sliced scallions and sesame seeds for extra flavor and a more polished presentation.
SeaPak Shrimp Spring Rolls are another freezer favorite for Smiley, particularly when she wants to include seafood in her spread. "The shrimp provides protein, the vegetables add variety and that crispy texture makes them a crowd-pleaser," she says. They also come with sweet Thai chili sauce, which means there’s one less thing to prepare. Add lime wedges or fresh cilantro to your serving platter for an easy finishing touch.
Sometimes one of the simplest freezer staples can make one of the easiest appetizers. Gretchen Zimmermann, MBA, RD, CDCES, CSOWM, DipACLM, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, recommends keeping edamame from Trader Joe’s or another grocery store on hand. Edamame naturally provides both plant-based protein and fiber and takes only a few minutes to prepare. For an easy appetizer, steam edamame in the pods and season lightly with salt. Minced garlic, red pepper flakes, sesame oil or chili crisp can add even more flavor.
For casual get-togethers, Bianca Coats, MPA, RD, LDN, of the Be Well Foundation, recommends Trader Joe’s Roasted Vegetable Pizza. Once baked, she cuts the pizza into small squares to turn it into an easy, shareable appetizer that’s simple to pass around. The roasted vegetables add color and variety, while the garlic and pesto bring plenty of flavor and give the pizza a more homemade feel. "It’s a simple way to offer something warm and comforting without spending a lot of time in the kitchen," Coats says.
For a plant-based option, Smith recommends Trader Joe’s Thai Vegetable Gyoza. The dumplings contain a vegetable filling and crisp nicely in a skillet or air fryer. Smith also likes that they provide some fiber while bringing more color and variety to the appetizer spread. Serve them with a dipping sauce and top with sliced green onions, sesame seeds or a little chili crisp.
How to Dress Up Frozen Appetizers
Frozen appetizers don’t have to look like they came straight from a box. Here are a few easy additions that can make your entire holiday spread feel more intentional:
- Use the air fryer: When package directions allow, an air fryer can help dumplings, spring rolls, cauliflower bites and other appetizers develop a crisp exterior.
- Transfer everything to a platter: "First of all, take those appetizers out of the packaging and put them on a pretty platter," says Smiley. A colorful serving plate, wooden board or festive napkins can instantly make the spread feel more inviting.
- Add something fresh: Finish your chosen appetizers with sliced scallions, cilantro, parsley, sesame seeds or grated Parmesan. A small garnish adds color and fresh flavor with very little extra work.
- Make a quick dipping sauce: Reamer suggests serving lower-sodium dips alongside appetizers. Not sure where to begin? Try Greek yogurt mixed with lemon, garlic and dill.
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