When the summer heat hits, there’s nothing better than a cool, refreshing snack. Frozen fruit is a versatile and nutritious option that not only tastes great but also helps you beat the heat.
Whether you’re looking to add more fruit to your diet, explore refreshing summer treats, or simply make the most of your frozen fruit stash, here’s everything you need to know about frozen fruit and creative ways to use it.
Frozen Fruit Nutrition Facts
Let’s set the record straight: Frozen fruit is just as nutritious as fresh fruit. It can last for about 6 to 9 months in the freezer. “Fruit is frozen at peak freshness, so frozen and fresh fruit typically have similar nutrient content,” says Joanna Gregg, a dietitian at MyFitnessPal. In some cases, frozen fruit may even have higher vitamin content than fresh fruit (1).
Some frozen fruits contain added sugars or preservatives, so always check the nutrition label to avoid these. Ascorbic acid, a form of vitamin C, is often added to frozen fruit to prevent browning, which can also enhance its nutrient content (2).
6 Fun Ways to Eat Frozen Fruit
While frozen fruit is a common smoothie ingredient, there are plenty of other creative ways to enjoy it. If you’re looking for ways to eat more fruit while staying cool this summer, here are six fun ideas, approved by MyFitnessPal’s registered dietitians.
#1: Popsicles
If smoothies are your go-to, popsicles are the underrated MVP. They’re also a great way to use up fresh fruit that’s about to go bad. Here’s what you’ll need:
- Fruit
- Yogurt or juice
- Popsicle molds or paper cups
Blend the ingredients until smooth and pour into molds. If you don’t have popsicle molds, use paper cups covered with plastic wrap and insert a popsicle stick through the wrap.
#2: Infused Water
Love flavored water? “Add frozen fruit to your water bottle for a refreshing twist on a hot day,” suggests Gregg. It cools your drink and adds a subtle burst of flavor. Chopped strawberries work well, but feel free to use any fruit to jazz up plain water.
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#3: Breakfast Toppings
Frozen fruit makes a great topping for creamy, spoonable breakfasts. Try it with:
- Cereal
- Overnight oats
- Yogurt
- Chia pudding
If you’re adding frozen strawberries or blueberries to a breakfast you’ll eat later, Gregg recommends enjoying it before the fruit fully melts to maintain the best texture and flavor.
About the Expert
Joanna Gregg, MS, RD, is a food data curator at MyFitnessPal. She holds a bachelor’s degree from Georgia State University and a master’s degree from the University of Nebraska. Her focus is helping people find the right balance of food, fitness, and healthy living to achieve optimal health.
#4: Frozen Fruit Bites and Bark
Turn frozen fruit into a sweet snack by coating it with yogurt or chocolate.
For Bites: Dip frozen or fresh fruit pieces into yogurt or melted chocolate, let the excess drip off, and place them on a parchment-lined tray. Freeze until solid for a cold, crunchy treat.
For Bark: Mix chopped fruit into yogurt or melted chocolate, spread it onto a parchment-lined tray, and freeze. Once solid, break it into pieces for an easy, satisfying snack.
#5: Shaved Ice
Blend frozen fruit in a food processor or high-speed blender to create a texture similar to shaved ice. No need to add liquid—just ensure your equipment is completely dry. This is a simple way to turn any frozen fruit into a refreshing, snow-cone-like treat.
Try it with:
- Strawberries
- Blueberries
- Pineapple
- Dragonfruit/Pitaya
- Bananas (creates a creamier texture similar to ice cream)
Use one fruit or mix and match to create your own flavor combinations!
#6: Salsas
For a savory twist, try adding frozen fruit to salsas. Salsas paired with tortilla chips are a mouthwatering (and potentially spicy) way to enjoy frozen fruit. Gregg recommends using tropical fruits like mango and pineapple.
Additional Tips
If you’re short on time, here are some quick and easy ways to enjoy frozen fruit:
- Frozen bananas create the creamiest texture in smoothies.
- Frozen grapes and chopped melon make great snacks.
- Freeze mandarins, slice them lengthwise, and flip the peel inside out for a fun, icy treat.
The Bottom Line
Frozen fruit is a delicious and nutritious option for sweet snacks. Whether you’re exploring the freezer aisle at your local grocery store or have extra fresh fruit on hand, it’s easy to turn this simple ingredient into an exciting treat.
The post 6 Fun Ways to Use Frozen Fruit This Summer first appeared on the MyFitnessPal Blog.
