- Frozen burritos can vary substantially in their ingredients and nutrient profile.
- Registered dietitians highly recommend Red’s Organic Black Bean & Cheese Burrito.
- It provides a satisfying combo of protein and fiber, and is made with whole-food ingredients.
Frozen burritos are a quick, easy way to satisfy a burrito craving without having to order one from a restaurant or make one from scratch at home. Not only are they filling and delicious, they take just minutes to heat in the microwave. So, they’re perfect for when you’re pressed for time. But they’re not all created equally. While some frozen burritos can be a nutrient-packed meal or snack, not every burrito in the frozen food aisle is a healthy pick.
“[Some] burritos pack a lot of nutrition into one tortilla,” says Rachel Gargano, M.S., RD, CSSD. They can often provide protein and fiber plus a dose of antioxidants, vitamins and minerals, she adds.
If you need help deciding which frozen burrito to go with, look no further. We asked three registered dietitians to recommend the best frozen burrito, and they unanimously said Red’s Organic Black Bean & Cheese Burrito.
Learn why nutrition pros can’t get enough of this frozen pocket of goodness, plus tips for choosing a healthier frozen burrito.
Why Dietitians Love Red’s Organic Black Bean & Cheese Burrito
Courtesy of Brand
These are the nutrition stats for one Red’s Organic Black Bean & Cheese Burrito.
- Calories: 280
- Total Carbohydrate: 39 g
- Dietary Fiber: 5 g
- Total Sugar: 2 g
- Added Sugar: 0 g
- Protein: 10 g
- Total Fat: 9 g
- Saturated Fat: 3.5 g
- Sodium: 630 mg
It Provides Fiber
Most women and men need 25 and 38 grams of fiber per day, respectively. Yet, few of us come close to getting it. This burrito’s combo of black beans, brown rice and veggies clocks in at 5 grams of fiber to help you chip away at that daily target.
Why bother to look for a high-fiber burrito? “Fiber helps support digestion, keeps you fuller for longer, and promotes stable blood sugar compared to low-fiber alternatives,” says Kathleen Benson, RDN, CSSD, CPT. Fiber also helps feed the good bacteria in your gut, which, in addition to supporting healthy digestion, keeps your immune system strong. Interesting fact, says Gargano: “When we don’t get fiber, our gut microbes still need to eat. So they end up eating away at our gut mucous lining, which is our first immune defense against bad viruses and bacteria.”
Start your morning with this frozen burrito or heat it up midday. Your body will appreciate the fiber boost any time of the day!
It Delivers a Balance of Protein and Carbs
Depending on the brand, burritos can pack a ton of carbs without much protein. With 10 grams of protein and 39 grams of carbs, Red’s Organic Black Bean & Cheese Burrito offers a nice balance between the two. “Black beans are the primary protein source here, but the cheese and even the rice add to the total, giving this burrito a nice balance of plant and dairy protein,” Benson says. (Speaking of dairy, this burrito’s combo of pepper Jack and mozzarella cheeses also gives you 10% of your day’s calcium).
Gargano also points out that the mix of ingredients in this burrito comes together to provide complete protein. “Some critics may say that beans don’t provide all the amino acids the body needs to make protein, but this burrito also has brown rice,” she explains. In other words, it fills in those remaining essential amino acid gaps to provide complete protein. Plus, it doesn’t contain any meat, so it’s also vegetarian-friendly.
It’s Lower in Sodium Than Other Options
Frozen meals can be loaded with sodium to improve taste and help them last longer in the freezer aisle. However, consuming too much sodium can increase your risk of high blood pressure and cardiovascular disease. While Red’s burrito does contain a good chunk of sodium, it certainly doesn’t have as much as some of its competitors. “At around 600 milligrams of sodium, it’s on the lower end compared to some frozen burritos that push 700 to 900 mg per serving,” Benson says.
It’s Made with Quality Ingredients
A frozen meal is only as healthy as what goes into it. And Red’s burritos stand out from other popular brands. “I like Red’s burritos because they are made with the same ingredients I would use if I were making them from scratch at home,” says Lauren Manaker, M.S., RDN, LD. “There aren’t any weird or questionable preservatives or additives in these products. They use only premium ingredients, and their burritos are frozen at peak freshness.”
Tips to Choose a Healthier Frozen Burrito
Of course, Red’s isn’t the only healthy burrito in the freezer aisle. To choose a nutritious frozen burrito every time, follow these RD-backed tips.
- Prioritize fiber. “Aim for at least 5 grams of fiber per burrito to support digestion and keep you satisfied for longer,” Benson says. If a burrito contains ingredients like beans, whole-grain tortillas and vegetables, that’s usually a good sign it offers a decent chunk of fiber, she adds.
- Check the sodium content. You’re never going to totally avoid sodium in frozen meals. But sticking with burritos at or under that 600-mg mark is generally a good idea. This will make it easier to stay within the 2,300-mg limit that’s recommended for most healthy people, says Benson.
- Look for whole foods in the ingredient list. “Some frozen burritos have mostly whole foods and minimal additives, while others contain a wide range of preservatives, added sugars and even food dyes,” Gargano says. “Be a label sleuth to make sure your frozen burrito is the right choice for your health goals.”
- Think protein. “Aim for about 15 to 20 grams of protein, if you’re planning to use the burrito as a full meal,” Benson says. “This amount supports satiety, muscle repair and steady energy.” To incorporate a lower-protein burrito into a meal, Benson recommends adding protein-rich sides, like strained (Greek-style) yogurt or cottage cheese. If you’re enjoying the burrito as a snack, then less than 10 grams is fine.
- Be mindful of portion sizes. “Some frozen burritos are huge and can be two servings,” Manaker says. “Check the label and, if needed, save half for later and pair it with a light side. This keeps you from overloading on calories in one sitting.”
- Pair it with fresh veggies. Most burritos have some veggies, like green chile peppers, corn, tomatoes or red onions. But they may not contain enough to make half your plate produce, like nutrition experts recommend. The fix? “Add a side of steamed broccoli, a crisp salad or sliced avocado to boost the meal’s fiber and nutrient content,” Manaker says. “This helps balance out the burrito and makes it even more filling. Plus, it’s an easy way to sneak in extra veggies!”
Our Expert Take
Next time a burrito craving hits, head to the freezer aisle and grab a Red’s Organic Black Bean & Cheese Burrito. Three out of three dietitians say it’s their favorite frozen burrito. It’s high in fiber, low in sodium and has a good balance of protein to carbs. Plus, it’s made with high-quality ingredients, like organic black beans, cheese, brown rice, chile peppers, corn, tomatoes and onions. Can’t find Red’s at your local store? There are usually other healthy options in the freezer aisle to choose from.
When looking for a healthy frozen burrito, be sure to check out the Nutrition Facts panel to find one that’s rich in fiber, low in saturated fat and contains at least 10 grams of protein. For an even bigger fiber bump, you can always add on sides, like steamed veggies or a salad. Or, for an extra hit of protein, dunk your burrito into some plain strained (Greek-style) yogurt. The result? A healthy, delicious meal in minutes.
