How to Roast Frozen Vegetables

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Learn how to roast frozen vegetables so they come out browned, caramelized, and delicious. Cooking times for most frozen vegetables, seasoning ideas, and meal ideas. Jump to Recipe keyboard_arrow_down

132 CALORIES 6g CARBS 5g FAT 1g PROTEIN
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Making roasted frozen vegetables is a great way to turn what could an underwhelming, mushy vegetable into something delicious, healthy, and packed with flavor. Make broccoli, carrots, green beans, asparagus, corn, cauliflower, Brussels sprouts and more. 

Like many folks, this week I really want to focus on recipes that take advantage of easy items that we can store in our pantries and freezer. This method of roasting frozen vegetables is not only great for a time like this where many people are trying to stay inside and away from stores, but it's also a great method to have when fresh veggies aren't in season or are expensive. I use this method to roast frozen vegetables all the time and although they won't come out quite as caramelized and delicious as fresh, they are definitely tasty.

One quick note about this recipe before we get into how to roast freezer vegetables. These veggies will come out caramelized and taste better than most frozen vegetables you have had before. However, don't expect to have the exact same outcome as fresh. Since frozen vegetables have more moisture, they won't get as brown and crispy as fresh. They will also be slightly softer. With that said, they will still taste a thousand times better the cooking them in the microwave or boiling water.

How to Roast Frozen Vegetables

  1. Preheat the oven and roasting sheet to 450 degrees: This step is one of the most important to get crispy frozen vegetables. You will need a really hot oven and you also want to preheat the baking sheet. Place it right in the oven as the oven preheats so it gets nice and hot. This will help to roast the frozen vegetables immediately as they hit the pan. The high temperature helps the liquid evaporate more quickly, helping thee vegetables to brown.
  2. Toss the vegetables with oil and seasoning: You will need to use a little extra oil to make sure the frozen vegetables can roast. Make sure they are well coated in oil and then add any seasoning you like. Cooking spray can help here, but you also want to use actual oil.
  3. Spread out on the baking sheet: One of the most important steps is spreading the vegetables out in a single layer on the baking sheet with some space. If they are overcrowded or on top of each other, they won't roast or brown.
  4. Roast until browned and cooked: Roast for anywhere from about 12 minutes for a quick-cooking vegetable like zucchini to around 30 minutes for butternut squash, shaking the pan a couple of times while the vegetables cook. If the vegetables stick to the pan, they aren't ready to be flipped. They are ready when they are browned on the edges and cooked through.

Roasted frozen vegetables including carrots, zucchini, corn, and cauliflower in aa ziploc bag.

Frozen Vegetable Roasting Times

  • Broccoli: 16-18 minutes
  • Carrots: 22-26 minutes
  • Green Beans: Rinse under cold water first and dry well. Roast for 14-18 minutes.
  • Brussels Sprouts: 25-30 minutes
  • Asparagus: 14-18 minutes
  • Corn: 15-20 minutes (shaking the pan often)
  • Cauliflower: 16-18 minutes
  • Zucchini or Summer Squash: 12-16 minutes
  • Butternut Squash: 25-30 minutes
  • Peas: 12-16 minutes (shaking the pan often)
  • Mixed frozen vegetables: 16-18 minutes

Seasoning and Spice Ideas

There are a million different ways to spice up roasted frozen vegetables. Here are some we use often:

  • Make garlic vegetables with garlic powder, fresh minced garlic, or dehydrated garlic. Pair it with salt, pepper, and finish the dish Parmesan cheese and lemon.
  • Go in an Asian direction by adding curry powder, coconut oil, and a touch of brown sugar. Then top with lime juice.
  • Another Asian option is to use sesame oil, garlic powder, and red pepper flakes. Then finish with soy sauce and sesame seeds.
  • Grab your favorite poultry seasoning, steak seasoning, or seasoned salt for a quick and easy option.
  • Cook the frozen vegetables in a mix of olive oil, garlic powder, onion powder, and Italian herbs. Then finish the dish with a drizzle of balsamic vinegar. 
  • Toss the vegetables in Everything But the Bagel seasoning and then finish with fresh Parmesan cheese.

Frozen Roasted Vegetables including cauliflower on a plate with Parmesan cheese.

Turning Frozen Roasted Vegetables Into a Meal

  • Roasted vegetable grain bowls: Make quinoa, farro, brown rice, barley, or any other grain you like. Pile on the roasted vegetables and add some pesto and cheese. Easy and delicious. Add lentils, chickpeas, white beans, or black beans for protein.
  • Toss with pasta, olive oil, and Parmesan cheese: Make your favorite cooked pasta and toss with the roasted vegetables, olive oil, garlic, and cheese. You can also toss with marinara sauce. 
  • Make a roasted vegetable quesadilla or panini: Roasted vegetables and cheese is delicious, especially as a panini or quesadilla. Add salsa or pesto for extra flavor.
  • Roasted vegetable tacos or tostadas: Roast your frozen veggies in taco seasoning and add to some warmed corn tortillas with salsa, cheese, and black beans for a healthy vegetarian taco.
  • Scrambles, omelets, and frittatas: Eggs and roasted vegetables are a natural pair so you can use these in all kinds of egg dishes from scrambles to omelets to egg muffins and more. 
The Recipe
Roasted frozen broccoli on a baking sheet with seasonoing.

How to Roast Frozen Vegetables

PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 16 oz frozen vegetables (not thawed)
  • 1.5 tbsp olive oil
  • 1/2 teaspoon sugar (optional but helpful)
  • Salt and pepper

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Instructions

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1

Preheat the oven to 450 degrees. Place your baking sheet in the oven so it preheats as well and gets really hot.

2

Toss the vegetables with oil, salt, pepper, and spices. Make sure the vegetables are lightly coated with oil.

3

Carefully remove the baking sheet (it will be very hot) and add the vegetables in a single layer, leaving some space between.

4

Roast fro anywhere from about 14 minutes for quick cooking vegetables like zucchini and brococli to about 30 minutes for heartier vegetables like butternut squash or whole Brussels sprouts.

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Nutritional Facts
Serving Size: 2/3 cup
Amount Per Serving
Calories 132
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 6g
2%
Dietary Fiber 2g
9%
Sugars 1g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Roasting frozen vegetables including brocolli, carrots, squash, cauliflower, and more.
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
2 Comments
On How to Roast Frozen Vegetables
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Kim Montgomery
March 16, 2020 - 14:47
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5
Thank you SO MUCH for this practical advice! It is very much appreciated. Hang tough everyone - it can be tough to eat healthy in stressful times.
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Bonnie Young
March 16, 2020 - 14:44
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5
Thank you for this!!!! As we eat through out fresh stash of veggies, we will soon need to break into the frozen ones and I wondered about how to cook them rather than just steaming them.
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