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Planning meals on a diet, especially keto, can be challenging. You may not know how to design the plate to meet your macros for the day or even have the time or energy at the end of a long day to put something together. That’s where frozen meals come in.
Of course, with any frozen meal, you’ll need to read the label to make sure you’re grabbing something that has a good source of nutrition and is low in sugar and doesn’t have an insane amount of sodium. You’ll also want to be sure it fits in the right calorie range for your goals.
With keto frozen meals, however, you’ll also want to consider carbohydrates, which includes fiber. “When looking for good frozen meals option on the keto diet, you’ll want to look at net carbs (total carbs – fiber),” says Charlotte Martin, M.S., R.D.N.
As for how many grams of net carbs to have on a keto-friendly frozen meal plan, it’ll vary based on the person, as the carb budget might be larger or smaller depending on needs, activity level, and goals.
“However, if you’re looking for a general guideline, in order for a meal or meal replacement to obtain keto certification (through Keto Certified™), they must not contain more than 10g net/effective carbohydrates per serving,” Martin says. Aim for something in that ballpark to make sure you’re eating a truly keto product. Here are 11 delicious, simple keto frozen meals you can warm up and enjoy at home.
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Thin Crust Pizza, Supreme
Unlike other pizzas, Quest Thin Crust Pizzas have a crust made without flour, which takes the carb count down to make it keto approved. “One serving of this pizza (1/2 pizza) has just five grams net carbs, so technically you could have the whole pizza as a meal if you really wanted to,” Martin says. It also has 20 grams protein per serving to help fill you up.
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Breakfast Sandwich, Sausage
These frozen breakfast sandwiches have buns made with cauliflower, almonds, and cheese—so they’re delicious and low in carbs, she says. Each sandwich has just four grams net carbs and more 20 grams of protein.
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This frozen meal has everything you need for a balanced plate on the keto diet: non-starchy vegetables, protein, and a good amount of fat—and all for just six grams of net carbs. It’s high in protein and in flavor, she says, so you won’t feel deprived.
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Chicken Marinara Power Bowl
The bowl of good uses cauliflower rice instead of regular rice to fit a keto diet. “This grain-free meal combines low-carb staples like chicken and cheese with mixed veggies and a zesty marinara sauce, and all for just five grams net carbs,” she says. It’s delicious, but at just 210 calories and only 10 grams of fat, you may want to top it with a little something extra like avocado or cheese.
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Simple Scrambles, Bacon
You really can’t go wrong with the winning keto trio of eggs, cheese, and bacon. “These breakfast cups are great for a keto breakfast on the run and only contain two grams net carbs. All you have to do is throw it in the microwave, and in under two minutes you’ll have a tasty, keto-friendly breakfast,” says Martin.
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Palak Paneer Pasties
“This palak paneer is a keto-cheese-lover’s dream and has just four grams net carbs. It’s one of few keto-friendly meals that don’t contain meat (making it lacto-vegetarian friendly), too,” she says.
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These easy beef enchiladas are a great keto-friendly option with just two grams of net carbs per a serving of two enchiladas. The “tortillas” are made from chicken instead of flour, which ups the protein and lowers the carbs. Serve with a side of cauliflower rice and you’re good to go, says Martin.
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Organic Turkey Burger
These turkey burgers contain just two simple ingredients—so you know they’re clean—and they have zero (yes, zero) carbs. Serve them on keto-friendly “buns,” like portabello mushroom capes, eggplant slices, or a low-carb bun alternative, she says.
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Carb-Wise Chimichurri Chicken
Luvo has a variety of meals made with wholesome ingredients. “Their keto line has a chimichurri chicken meal that offers four grams of fiber,” says Kelly Jones M.S., R.D.
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Walnut Pesto Sustainable Salmon With Quinoa And Veggies
Fresh N Lean
While meal options from this company rotate weekly, you know to expect consistently delicious and healthy keto meals with each order. “Fresh n’ Lean offers a line of keto meals made with vegetables for fiber and antioxidants as well as healthy fats, such as their coconut turmeric salmon with zucchini,” says Jones.
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Stuffed Chicken Cordon Bleu
“Another great option for easy entrée meal prep, this stuffed chicken cordon bleu has just two grams of net carbs and almost 30 grams protein per serving to fill you up for longer,” she says. Serve with a side of broccoli or asparagus, or chop up a small salad to get in those greens.