High-protein frozen meals, ranked by protein per calorie
Which frozen meals have the most protein per calorie?
Of the 21 frozen and heat-and-eat meals we compared, the most protein per calorie comes from Kirkland Signature Rotisserie Chicken (19 g protein, 140 kcal), Healthy Choice Grilled Chicken & Broccoli Alfredo (25 g protein, 190 kcal) and Healthy Choice Chicken & Vegetable Stir Fry (23 g protein, 200 kcal). Every number is per serving as labeled.
21 frozen and heat-and-eat meals, each linked to its nutrition label · Updated
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1
Kirkland Signature
Rotisserie Chicken
3 oz (84g)
19 g protein
140 kcal · 0 g fiber · 0 g sugar · 460 mg sodium
13.6 g protein per 100 kcal
instacart.com · checked Sep 2026
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2
Healthy Choice
Grilled Chicken & Broccoli Alfredo
1 package (9.15 oz)
25 g protein
190 kcal · 4 g fiber · 2 g sugar · 600 mg sodium
13.2 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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3
Healthy Choice
Chicken & Vegetable Stir Fry
1 meal (262g)
23 g protein
200 kcal · 4 g fiber · 8 g sugar · 580 mg sodium
11.5 g protein per 100 kcal
images.openfoodfacts.org · checked Sep 2026
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4
Kirkland Signature
Lightly Breaded Chicken Breast Chunks
3 oz (84g)
16 g protein
140 kcal · 0 g fiber · 1 g sugar · 530 mg sodium
11.4 g protein per 100 kcal
gdx-assets.costco.com · checked Sep 2026
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5
Trader Joe's
Chicken Meatballs
4 meatballs (85 g)
16 g protein
150 kcal · 0 g fiber · 0 g sugar · 300 mg sodium
10.7 g protein per 100 kcal
traderjoes.com · checked Sep 2026
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6
Kirkland Signature
Lightly Breaded Chicken Breast Fillets
1 fillet (138g)
22 g protein
240 kcal · 1 g fiber · 3 g sugar · 940 mg sodium
9.2 g protein per 100 kcal
gdx-assets.costco.com · checked Sep 2026
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7
Red's
Chicken Sausage Egg & Cheese Egg'Wich
1 Egg'Wich (111 g)
16 g protein
200 kcal · 0 g fiber · 3 g sugar · 610 mg sodium
8 g protein per 100 kcal
redsallnatural.com · checked Sep 2026
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8
Member's Mark
Uncured Bacon & Three Cheese Egg Bites
2 pieces (119g)
20 g protein
260 kcal · 0 g fiber · 2 g sugar · 730 mg sodium
7.7 g protein per 100 kcal
i5.samsclubimages.com · checked Sep 2026
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9
Healthy Choice
Chicken Fettuccini Alfredo with Broccoli
1 Meal (283g)
21 g protein
280 kcal · 4 g fiber · 2 g sugar · 580 mg sodium
7.5 g protein per 100 kcal
healthychoice.com · checked Sep 2026
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10
Healthy Choice
Chicken Alfredo
1 meal (262g)
24 g protein
340 kcal · 3 g fiber · 0 g sugar · 440 mg sodium
7.1 g protein per 100 kcal
walmart.com · checked Sep 2026
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11
Healthy Choice
Chicken Marinara with Parmesan Grilled
1 meal (269g)
20 g protein
280 kcal · 4 g fiber · 6 g sugar · 550 mg sodium
7.1 g protein per 100 kcal
fdc.nal.usda.gov · checked Sep 2026
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12
Lean Cuisine
Meatloaf with Mashed Potatoes and Gravy
1 package (265 g)
19 g protein
270 kcal · 2 g fiber · 4 g sugar · 770 mg sodium
7 g protein per 100 kcal
target.com · checked Sep 2026
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13
Jimmy Dean
Turkey Sausage Breakfast Bowl
1 bowl (198 g)
19 g protein
270 kcal · 3 g fiber · 3 g sugar · 730 mg sodium
7 g protein per 100 kcal
jimmydean.com · checked Sep 2026
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14
Healthy Choice
Chicken Pesto with Vegetables Grilled
1 Meal (280g)
20 g protein
290 kcal · 3 g fiber · 2 g sugar · 590 mg sodium
6.9 g protein per 100 kcal
api.nal.usda.gov · checked Sep 2026
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15
Trader Joe's
Mandarin Orange Chicken
1 cup (163 g)
22 g protein
320 kcal · 1 g fiber · 16 g sugar · 570 mg sodium
6.9 g protein per 100 kcal
traderjoes.com · checked Sep 2026
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16
Healthy Choice
Four Cheese Ravioli & Chicken Marinara
1 Meal (283g)
17 g protein
250 kcal · 4 g fiber · 8 g sugar · 510 mg sodium
6.8 g protein per 100 kcal
target.com · checked Sep 2026
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17
Jimmy Dean
Bacon Breakfast Bowl
1 bowl (198 g)
26 g protein
400 kcal · 2 g fiber · 1 g sugar · 910 mg sodium
6.5 g protein per 100 kcal
jimmydean.com · checked Sep 2026
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18
Healthy Choice
Beef & Broccoli
1 meal (283g)
16 g protein
270 kcal · 3 g fiber · 6 g sugar · 520 mg sodium
5.9 g protein per 100 kcal
api.nal.usda.gov · checked Sep 2026
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19
Lean Cuisine
Signature Pepperoni Pizza
1 pizza (170 g)
21 g protein
400 kcal · 3 g fiber · 6 g sugar · 720 mg sodium
5.2 g protein per 100 kcal
target.com · checked Sep 2026
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20
Jimmy Dean
Meat Lovers Breakfast Bowl
1 bowl (198 g)
22 g protein
490 kcal · 2 g fiber · 1 g sugar · 1110 mg sodium
4.5 g protein per 100 kcal
jimmydean.com · checked Sep 2026
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21
Marie Callender's
Chicken Pot Pie
1 Pie (283g)
17 g protein
610 kcal · 2 g fiber · 3 g sugar · 950 mg sodium
2.8 g protein per 100 kcal
api.nal.usda.gov · checked Sep 2026
How this list works
- What made the list. At least 15 g of protein per serving, from the packaged picks in Plenish's Explore tab.
- Per serving as labeled. One serving, the way the brand's nutrition label lists it. Flavors and recipes change, so check the label before you buy.
- Checked against the label. Each item links to the brand's nutrition label, a retailer page that shows it, or USDA FoodData Central for whole foods. Numbers were checked in September 2026.
- Not a health score. This is a comparison of what's on the label, not diet or medical advice. Plenish isn't paid by any brand on this list.
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