Frozen veggies are seen as inferior to fresh vegetables. But the truth is: frozen veggies are AMAZING superfoods! It’s my goal to help you embrace frozen vegetables as a nutrient-dense, easy (no chopping!), cheap way to eat real food! In this ultimate guide, I’ll show you how easy it is to make flavorful frozen roasted vegetables, from broccoli to squash to carrots.
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A Nutrient-Dense Way to Eat Veggies
I live in Florida and during the growing season, you’ll find me at the local farmer’s market every Saturday. In Florida, our growing season runs from October-May. During the summer, when it’s 100+ degrees, we don’t grow vegetables.
I was asked the other day on Instagram, “How do you get produce in the non farmer’s market months?”
My favorite ways to get vegetables during the off season is to buy fresh produce that’s on sale at the grocery store (usually produce that’s growing seasonally in other states). And I purchase a lot of frozen vegetables.
Frozen vegetables are an incredibly easy and nutritious way to eat produce.
- No chopping fresh vegetables, it’s already done for you.
- Frozen veg are picked in peak growing season and flash frozen. As a consumer, you get the greatest amount of nutrition from these veggies.
- We talk a lot about how to store fresh produce to save money (like asparagus, berries, radishes, bell peppers, cilantro and other fresh herbs). With frozen produce, you don’t have to worry about using broccoli in a week; it stays fresh for months in the freezer.
Pro Tip: Freeze favorite fresh vegetables and fruit whey they’re in season and on sale (like berries and red bell peppers). This is my new favorite way to preserve farmer’s market produce and save money!
What Readers Say:
“Did this tonight for the first time with frozen green beans and they were magical!”
@theactingmom
A Frugal Way to Eat Veggies
Frozen vegetables are usually cheap, just $2-3 per bag! Buying frozen vegetables is a simple way to save money on healthy groceries. And there are many ways to use frozen vegetables:
- Roast them. I’ll show you how to easily roast frozen vegetable today.
- Saute frozen veggies for fried rice (like this Instant Pot fried rice or stove-top version)
- Saute with a chicken stir-fry.
- Roast frozen bell peppers for an easy chicken fajitas meal. (Freezing is one of the many ways to store fresh bell peppers.)
- Steam frozen veggies for a dinner side.
- Bend in smoothies. Cauliflower florets, beets, carrots, and zucchini are delicious in smoothies or homemade popsicles.
The Best Frozen Vegetables to Roast
What are the best frozen vegetables to roast in the oven? Let’s take a look…
- carrot sticks or coins
- sweet potato cubes
- butternut squash cubes
- broccoli florets
- cubed or chopped beets
- cauliflower florets
- green beans
- asparagus
- brussels sprouts
- mixed vegetables
- corn
- peas
Ingredients
To roast frozen vegetables, you’ll need:
- 1 lb (16 ounces) frozen veggie of choice (or a mix of different veggies cut the same size)
- 2 tablespoons extra virgin olive oil or avocado oil (or coconut oil, melted)
- 1/2-1 teaspoon salt
- large mixing bowl
- parchment paper (optional, if you want crispy veggies it’s best to not use parchment paper)
- metal sheet pan
How much salt? I go by the rule of 1 teaspoon salt to 1 pound of vegetables for roasting. But this is up to you and your taste preference.
You may also add other seasonings, like garlic, parmigiano-reggiano cheese, Italian herbs, etc. We’ll talk about flavor variations after the step-by-step instructions.
Step-By-Step Instructions
Step 1: Preheat Oven
Preheat the oven to 450F. Place the sheet pan in the oven so it warms up in the soon-to-be hot oven.
Convection Oven: If you have a convection oven, use the convection setting. A convection oven distributes air around food, helping to create crispy vegetables. A convection oven is the same as an air fryer! If using convection, the veggies will cook faster, so keep an eye on them and shorten the cooking time.
Step 2: Prepare Vegetables
When the oven is hot, remove the veggie of choice from the freezer. Add the veggie to a large mixing bowl. Toss the veggies with salt and olive oil. I also love to add a few chopped garlic cloves for extra flavor. So good!
Pro Tip: Before adding oil and salt, break up veggies stuck together. Remove any ice chunks on the veggies. Ice chunks will cause a lot of moisture to steam the veggies during cooking–not good.
Step 3: Add Veggies to a Hot Sheet Pan
Remove the sheet pan from the oven with a hot pad holder. Line the sheet pan with parchment paper (if using). Spread the veggie on the sheet pan in a single layer. It’s important that the veggies aren’t too crowded to ensure even cooking.
Step 4: Roast
Roast the veggies for about 15-30 minutes, or until the veggies have a crisp, slightly-brown appearance.
Step 5: Remove From Oven and Enjoy
After removing from the oven, the veggies are ready to enjoy! At this time, you could add a squeeze of lemon juice or shredded parmigiano-reggiano cheese for extra flavor.
Roasting Times
Roasted frozen vegetables need about 15-30 minutes of cook time, depending on the type of vegetable.
How long should you cook a specific vegetable?
- Soft, small, or quick-cooking veggies, like corn or peas or zucchini only need about 15-18 minutes. And stir peas and corn often while cooking.
- Hearty root vegetables, like beets, cauliflower, sweet potatoes, and butternut squash need closer to 30 minutes to cook. Florets, like frozen cauliflower and broccoli, need about 20-25 minutes to cook.
The total cooking time will depend on your desired “doneness.” I love veggies, like broccoli and cauliflower, that have “burnt bits.” For me, I let veggies cook a bit longer until I see the burnt bits-YUM!
Pro Tip: Roasting any vegetable, whether fresh or frozen, is all about observation. Keep an eye on the vegetables, through the oven door, around the 15 minute mark. When they have the appearance desired, pull them from the oven. You can always put them back if they’re not cooked to your liking.
Should you thaw frozen vegetables before cooking? No! Do not thaw frozen vegetables before roasting. Pull frozen veggies straight from the freezer and cook!
Flavor Variations
If you want to add additional flavor to the roasted frozen vegetables, try one of these flavor variations.
Before roasting the vegetables, you may want to add:
- Italian Seasoning (1 Tablespoon)
- Herbs de Provence (1 Tablespoon)
- Curry Powder (1-2 Tablespoons)
- Garlic Powder (1/2-1 teaspoon)
- 5-6 cloves of garlic, chopped
- lemon zest (grated rind of a lemon)
- black pepper (a few turns of the pepper grinder or about 1/2 teaspoon)
- red pepper flakes (add a couple pinches, a delicious way to add flavor and spice)
After roasting, you may want to add:
- grated parmigiano-reggiano cheese
- squeeze of lemon juice
- chopped fresh herbs, like parsley or dill
How Long Do They Last?
Store leftovers for up to 4 days in an airtight container in the fridge. Reheat in the microwave or a greased skillet on the stove-top.
Pro Tips
- Don’t unthaw freezer vegetables. It’s best to roast frozen vegetables straight from the freezer.
- Preheat the Sheet Pan. Starting with a hot sheet pan or baking sheet helps speed up the cooking process, allowing the veggies to instantly start cooking the moment they hit the oven.
- Parchment Paper. I always line my sheet pan with parchment paper before cooking a vegetable for easy clean up (you’ll notice this in the photos). Not using parchment paper (or foil) makes the frozen veggies crispier and allows the veggies to brown more evenly. So if you want browner/crispy vegetables, skip the parchment paper.
- Mix Different Vegetables. If you’re cooking multiple veggies on one sheet pan, make sure the veggies are relatively the same size and thickness. For example, don’t roast corn kernels and butternut squash chunks on the same pan. The corn will cook much faster than the squash. In this case, use two baking sheets.
- Don’t Overcrowd. Line the sheet pan with a single layer of vegetables. Overcrowding the pan will steam the veggies resulting in soggy vegetables. Make sure there is space between the veggies.
- Use a Higher Temperature. Roasting the frozen vegetables at 450F quickly cooks the veggies, allowing them to crisp up and brown (which adds delicious flavor to any vegetable).
Serving Ideas
Once you know how to roast frozen vegetables, easily make a nutrient-dense side for dinner or prep veggies for a make-ahead lunch. Here are a few ways to use the veggies:
- Easy Side Dish: Pair this easy recipe with a protein and you have a great meal! Main dish recipes that pair perfectly with roasted veggies: Instant Pot Teriyaki Chicken, Braised Short Ribs, Crispy Chicken Thighs, Creamy Skillet Chicken, Spatchcock Chicken, Burgers, Instant Pot Mac & Cheese.
- Veggie Protein Bowls: Grill boneless chicken thighs or roast a whole chicken, cook rice (the Instant Pot is the fastest way), and roast up a veggie. Add all the ingredients to a bowl for an easy meal. Top with homemade ranch dressing, pesto, or vinaigrette dressing.
- Veggies and Pasta: Toss frozen roasted vegetables with cooked pasta and parmigiano-reggiano cheese. Add shredded chicken, olive oil, or pesto.
- Veggie Omelette: Add leftover roasted veggies to a cheese omelette (how to make the perfect cheese omelette). Add the veggies with cheese and ham (if using). Fold the eggs up and over the veggies. This is a great way to use leftovers.
- Veggie Scrambled Eggs: Add leftover veggies to scrambled eggs, chopped up in small pieces.
Easy Frozen Roasted Vegetables
Equipment
- 1 sheet pan
- 1 parchment paper optional*
Ingredients
- 16 ounces frozen veggie of choice (1 lb)
- 2 Tablespoons extra virgin olive oil or avocado oil
- 1/2-1 teaspoon salt I recommend 1 teaspoon salt per 1 lb of vegetables
Instructions
- Preheat the oven to 450F. Place the sheet pan in the oven so it warms up while the oven preheats.
- When the oven is hot, remove the veggie(s) of choice from the freezer. Add the veggies to a large mixing bowl.
- Break up any veggies stuck together. Remove any ice chunks on the veggies.
- Toss the veggies with salt and oil. I also love to add a few chopped garlic cloves for extra flavor.
- Remove the sheet pan from the oven with a hot pad holder. Line the sheet pan with parchment paper (if using, see note below). Spread the veggies on the sheet pan in a single layer.
- Roast the veggies for about 15-30 minutes (depending on the vegetable, see note below).
- After removing from the oven, the veggies are ready to enjoy! Store leftovers in the fridge for up to 4 days in an airtight container.
Video
Notes
- Soft, small, or quick-cooking veggies, like corn or peas or zucchini only need about 15-18 minutes. And stir peas and corn often while cooking.
- Hearty root vegetables, like beets, cauliflower, sweet potatoes, and butternut squash need closer to 30 minutes to cook. Florets, like frozen cauliflower and broccoli, need about 20-25 minutes to cook.
Nutrition
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Thanks for the tips. Roasted veggies are the best!
But to unthaw would be to freeze; I don’t think that’s what you meant. ‘Thaw’ is just ‘thaw’ – no ‘un’.
Yes, thanks for catching that typo, Jean. Even with good editing, sometimes those things slip by. So glad you’re enjoying the veggies!
An interesting recipe!
Broccoli is my favorite roasted vegetable! I cook broccoli for about 25 minutes because I like it to have brown bits (lots of flavor). Let me know what frozen vegetable you roast.