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.

Roasted broccoli on a sheet pan on a kitchen counter.
Roast just about any frozen vegetable using this simple and easy recipe!

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.

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:

Frozen veggies in bags on a countertop (broccoli, carrots, cauliflower, butternut squash).
Roast just about any frozen vegetable using this simple and easy recipe.

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

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.

Ingredients on a counter for roasting frozen vegetables: olive oil, salt, garlic, and frozen vegetables in bags.
Step 2: Gather the ingredients: salt, olive oil, and the frozen veggie(s) of choice. Toss in a bowl.

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.

Frozen broccoli on a sheet pan ready for the oven.
Step 3: Add frozen veggies, tossed with oil and salt, to the hot sheet pan. Parchment paper is optional.

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.

Placing a sheet pan with frozen broccoli in the oven.
Step 4: Roast the frozen vegetables for 25-35 minutes.

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.

Cutting garlic to add to frozen broccoli on a hot sheet pan.
Make this basic recipe or add your own flavor variations, like fresh garlic cloves, lemon zest, or parmesan cheese.

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.

Frozen roasted vegetables on a sheet pan with a wooden spoon.
A few cooking tips: don’t unthaw frozen veggies first, don’t overcrowd the pan, and skip parchment paper if you want crisper veggies.

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:

Roasted broccoli on a sheet pan on a kitchen counter.
5 from 5 votes

Easy Frozen Roasted Vegetables

How to roast just about any frozen vegetable, from broccoli to cauliflower to carrots. Use this simple recipe as a guide to save money and roast a variety of different vegetables from the freezer.
Kristin Marr
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course dinner
Cuisine American
Servings 1 pound frozen vegetables
Calories 402 kcal
Cost: $4-5

Equipment

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.
    Frozen broccoli on a sheet pan ready for the oven.
  • Roast the veggies for about 15-30 minutes (depending on the vegetable, see note below).
    Placing a sheet pan with frozen broccoli in the oven.
  • 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.
    Roasted broccoli on a sheet pan on a kitchen counter.

Video

Notes

The nutritional value is based on frozen broccoli as the vegetable. The amount of carbs, fiber, protein will change based on the vegetable you choose to roast. See nutritional facts on the back of the veggie bag for info about a specific veggie(s).
Parchment Paper: Not using parchment paper (or foil) makes the frozen veggies crispier and allows the veggies to brown evenly.
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.

Nutrition

Calories: 402kcalCarbohydrates: 30gProtein: 13gFat: 30gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gSodium: 1313mgPotassium: 1434mgFiber: 12gSugar: 8gVitamin A: 2826IUVitamin C: 405mgCalcium: 214mgIron: 3mg
Tried this recipe?Let me know how it was!
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FAQs

No, do not thaw frozen vegetables before baking. It’s best to roast the veggies straight from the freezer, while still frozen. Defrosting veggies will cause them to get soggy with too much moisture.

Steaming, sautéing, and roasting are the best ways to cook frozen vegetables.

To make frozen veggies crispy, skip the parchment paper and bake the veggies directly on a metal sheet pan. Preheat the sheet pan in the oven while the oven warms up. And cook the veggies at a high temperature. Frozen veggies will never be as crisp as fresh veggies, but these tricks will help the frozen veggies be crispier and delicious.

2 Comments

  1. 5 stars
    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.

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