Frozen Foods Are Healthy

By: Jacqueline Gomes, RDN, MBA

When you think frozen food, do you think healthy? Well you should! Foods found in the frozen aisle can be a convenient and easy way to increase your intake of fruits, vegetables and lean protein!

It’s a myth that frozen fruits and vegetables are less nutritious than fresh. In fact, frozen fruits & veggies are picked at the peak of their ripeness before heading over to a plant for immediate freezing.


Here are some tips to make healthy choices!

  • Choose fruit without added sugar or syrup such as unsweetened strawberries & blueberries.
  • Be aware of any vegetables with added sauces or cheeses. Instead, choose plain vegetables and frozen potatoes like Alexia Sweet Potato fries.
  • Look for frozen meals with less than 600mg of sodium and those that contain ingredients that are not fried.


Waffle Fry Breakfast Stack

a fried egg, crispy prosciutto, melted Gruyère and sautéed baby spinach layered on a bed of Alexia waffle cut sweet potato fries

A fried egg, crispy prosciutto, melted Gruyère and sautéed baby spinach are layered on a bed of Alexia Waffle Cut Sweet Potato Seasoned Fries in this elevated breakfast stack.

Prep: 5 minutes

Total Time: 28 minutes

Makes:  4 Servings



  • 1 Bag Alexia Waffle Cut Sweet Potato Seasoned Fries (20 oz)
  • 4 Prosciutto, thin slices
  • 4 tsp Olive Oil
  • 4 Eggs
  • Salt
  • Black Pepper
  • 2 C Baby Spinach
  • 3 oz Gruyère Cheese, grated



  1. Preheat oven to 425 ̊ F.
  2. Place Waffle Cut Sweet Potato Fries on a baking sheet in a single layer. Bake for 25-28 minutes, flipping halfway through to ensure maximum crispiness.
  3. While fries are baking, place prosciutto in a single layer on a parchment-lined baking sheet and bake until crisp, about 6 minutes.
  4. Working in batches, heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add two eggs and fry to desired doneness. Season with salt and pepper and transfer to a plate. Cover to keep warm and repeat with remaining oil and eggs.
  5. Add spinach to the same skillet and cook until warm, about 1-2 minutes. Season with salt.
  6. To assemble stack, divide half of waffle fries onto four plates in a single layer. Top with spinach, Gruyère and prosciutto. Top with remaining waffle cut fries, followed by a fried egg

Recipe By: Alexia Foods