Can I Use Frozen Vegetables Instead of Fresh?

For most cooked applications, frozen vegetables are a completely valid substitute for fresh and sometimes a better choice. They are picked at peak ripeness and flash-frozen within hours, which locks in nutrients. Out-of-season fresh vegetables that have traveled long distances can have lower nutritional value than their frozen counterparts.

Where frozen works well

Soups, stews, stir fries, curries, grain bowls, and casseroles. Any application where the vegetable is going to be cooked through and the texture of the finished dish matters more than the texture of the individual vegetable. Frozen spinach, peas, edamame, corn, and broccoli are pantry staples that belong in any healthy kitchen.

Where fresh is better

Raw salads and dishes where crunch or firm texture is central to the experience. Frozen vegetables release water as they thaw, which makes them soft. A salad made with frozen cucumber or frozen tomato would be unpleasant.

For roasting

Frozen vegetables can be roasted but the result is less crispy than fresh because of their higher water content. If you are roasting from frozen, spread them on a wide pan with space between pieces, use high heat (425 degrees or above), and do not thaw first. Thawing before roasting just means more surface moisture and more steam.

Have a question about substitutions mid-recipe? Sous can help. Available in the Kitchen membership at chefhealthyhenry.com.