Keto Fridge Meals: How Big Are They Really?

The keto diet is a high-fat, moderate-protein, low-carb diet. Most people following keto limit their carb intake to no more than 25 grams of net carbs per day. The goal is to enter a metabolic state called ketosis, where the body burns ketones from fat as its primary fuel source rather than glucose from carbs.

Keto meals can be prepared in big batches and frozen for later consumption. Casseroles, soups, chilis, and stews are some of the most popular keto meals that can be frozen. Keto-friendly baked goods, such as muffins, cookies, and cheesecakes, also freeze well.

Keto Fridge is an example of a meal delivery service that provides fully prepared keto meals. Their meals are designed to be heated up and eaten, with no additional preparation required. The average price of an entree is $16, with pizzas costing about $11 each and desserts costing around $8 per batch.

Keto Freezer Meals

Batch cooking is a great way to save time and money, and it's especially useful for those on a keto diet, who may struggle to find convenient, keto-friendly options. By cooking in large batches, you can ensure you always have a healthy, tasty meal on hand, without the hassle of cooking from scratch every day.

Freezing Tips

To get the best results, it's important to know how to freeze and store your meals properly. Here are some key tips:

• Freeze individual portions: Freeze meals in single servings, so you can easily take out what you need without having to thaw a large batch.
• Wrap tightly: Use airtight containers, freezer bags, or wrap your meals tightly in foil or plastic wrap to prevent freezer burn.
• Label and date: Mark each package with the name of the dish and the date it was frozen. This helps you keep track of what you have and ensures you consume it within a safe timeframe.
• Freeze liquids flat: Soups, stews, and sauces should be frozen in freezer bags laid flat. This saves space and allows for faster, more even thawing.
• Avoid dairy: Dairy products like cream and cream cheese can curdle when frozen and thawed, so it's best to add these just before serving.
• Know what not to freeze: Some foods don't freeze well. Cream cheese, for example, doesn't handle freezing, and leafy greens are best enjoyed fresh.

Freezable Keto Meals

Now, let's get to the meals! Here are some keto-friendly options that freeze well:

Freezable Keto Dinners

• Casseroles: Keto Mediterranean Chicken Bake, Keto Enchilada Casserole, Cheesy Cauliflower Shepherd's Pie, and more.
• Soups, Chilis, and Stews: Keto White Chicken Chili, Instant Pot Cauliflower Soup, Keto Italian Wedding Soup, and others.
• Other Meaty Dishes: Shredded beef, pulled pork, meatballs, meatloaf, and more.

Freezable Keto Breakfasts

• Pancakes and Waffles: Keto Almond Flour Pancakes, Zucchini Spice Waffles, Keto Sheet Pan Pancakes.
• Breakfast Casseroles: Slow Cooker Sausage Egg Casserole, Eggs Benedict Quiche, Denver Omelet Muffins.
• Baked Goods: Keto muffins, scones, biscuits, cookies, and cakes. Cheesecake also freezes well and can be portioned out for individual servings.

Make-Ahead Keto Breakfasts

• Smoothie bags: Prepare bags of keto-approved ingredients like berries and spinach, ready to blend.
• Pancakes: Make a big batch of keto pancakes and freeze them flat on a cookie sheet before storing in freezer bags.
• Grain-free biscuits: Sausage and cheese biscuits can be frozen and then warmed up in a toaster oven.
• Breakfast biscuits: Make stuffed breakfast biscuits or low-carb breakfast balls and freeze them ahead of time.
• Frittata: Whip up a frittata, freeze it, then thaw and bake when needed.

Keto Fridge Meals

Keto Fridge is a meal delivery service that makes it easier for people with busy schedules to stick to a healthy, diverse, and tasty keto diet. The meals require no preparation and can be heated up in a microwave or on a stovetop.

How it works

Keto Fridge offers an a la carte service, which means no subscription is required. Customers can choose from a rotating menu of breakfast, lunch, and dinner entrees, as well as sweet treats. The meals adhere to the keto diet's strict requirements of approximately 75% fat, 20% protein, and 5% carbs.

The cut-off time to place an order is Thursday night at 11:59 ET, with deliveries taking place the following week. Each order must be a minimum of $69.

Sample meals

• Chimichurri grilled steak with smoky red peppers, roasted jicama, and a lemony garlic kale salad
• Shrimp fajita bowl with cilantro lime cauliflower rice and southwest jicama mix
• Oreo cake made with sour cream and cookie crumbles, flavored with coffee and cocoa

Other keto meal delivery services

Other keto meal delivery services include Sunbasket, Factor, Green Chef, Trifecta, HelloFresh, The Good Kitchen, Pete's Real Food, and Provenance Meals. These services offer a mix of prepared meals and meal kits, with some services providing fully keto-friendly menus and others offering keto-friendly substitutions.

Batch cooking for keto

Batch cooking is another option for those following a keto diet. It involves cooking large batches of meals that can be stored in the fridge or freezer and reheated later. This method can help reduce food waste, save money, and make it easier to stick to the keto diet.

Some keto-friendly batch cooking ideas include:

• Soups, chilis, and casseroles
• Pancake batter
• Ground beef for low-carb pasta sauce or tacos
• Grilled chicken and fish
• Bacon and cheese stuffed chicken breast

Keto Meal Delivery Services

Sunbasket

Sunbasket is a great option for those who want to support local farmers and enjoy fresh ingredients. The company offers a variety of keto-friendly meals, such as Chicken Breasts with Olive-Leek Sauce and Sautéed Kale. Sunbasket's keto meals contain a minimum of 20 grams of protein and a maximum of 15 grams of net carbs per serving. The service also offers single-serving, microwavable meals for added convenience.

Factor

Factor provides high-quality, fully prepared keto meals with generous portions of vegetables. The menu includes a wide range of options, such as Spinach & Mushroom Chicken Thighs and Truffle Butter Filet Mignon. Factor allows customers to choose from at least 15 keto-friendly entrees each week, along with various add-ons like side dishes, shakes, and desserts.

Green Chef

Green Chef is a certified organic company that offers a dedicated keto-friendly menu with 8-10 easy-to-prepare entrees to choose from each week. The company uses mostly organic ingredients and ensures that all the ingredients used in the keto meal plan are gluten-free. Green Chef is a good option for families, as they offer meal kits that serve two, four, or six adults.

Trifecta Nutrition

Trifecta is a prepared meal service designed to support health and nutrition goals. Their keto-friendly meals contain no more than 10 grams of net carbs per meal, and you can choose to receive 5-14 entrees per week. Trifecta recommends heating their meals on a stovetop for the best results.

HelloFresh

HelloFresh doesn't have a dedicated keto menu, but it's a good option for families with varying dietary needs. You can easily adapt many of their meals to fit a keto lifestyle by substituting or removing certain ingredients. HelloFresh offers affordable meal kits with pre-portioned ingredients and beginner-friendly recipes.

The Good Kitchen

The Good Kitchen offers fully prepared meals made by local chefs, with a rotating menu that usually includes at least five keto-friendly options each week. You can order 4-12 fresh meals per delivery and filter the menu to find options that fit your specific dietary needs.

Pete's Real Food

Pete's Real Food is a great choice if you're looking for a keto meal delivery service without a subscription. They offer fully prepared meals suitable for keto, paleo, vegan, and AIP diets. You can mix and match your favourite keto-friendly meals from their seasonal menu or subscribe for a discounted rate.

Provenance Meals

Provenance Meals is a New York-based company that offers fresh and ready-to-eat meals. Their keto-friendly menu typically includes about six to eight different meals per week, all containing less than 15 grams of net carbs. Provenance Meals values high-quality, sustainable ingredients and uses locally sourced organic produce and grass-fed beef whenever possible.

Performance Kitchen

Performance Kitchen provides freshly made, low-sodium meals designed by registered dietitians to meet your specific needs and goals. Their keto-friendly menu includes dishes like Creamy Chicken with Bacon and Chicken Cashew Satay. They also offer customised meal plans for people with specific medical diagnoses, such as diabetes and inflammatory diseases.

Territory Foods

Territory Foods partners with local chefs to create an ever-changing menu of keto-friendly meals. The company uses seasonal, local ingredients and recyclable, compostable packaging. Their rotating menu includes options like Beef Birria de Res with Salsa Rojo and Salmon and Spinach Croquettes.

Fresh N' Lean

Fresh N' Lean offers a ton of meal diversity, with dishes that are made freshly and are ready to eat in under three minutes. Their keto program takes a sustainable approach to the diet, and the extensive menu provides a variety of options to suit different preferences.

Daily Harvest

Daily Harvest offers a range of veggie-packed frozen meals and snacks that are easy to prepare. Their keto-friendly options include soups, broccoli rice bowls, pot pies, and almond milk lattes. You can filter meals by ingredients you want to avoid and easily customise your order to fit your needs.

CookUnity

CookUnity has an extensive, chef-driven menu of keto-friendly meals. They partner with award-winning chefs to create small-batch meals inspired by flavours from around the globe. The service operates out of local "hubs," so the menu options will depend on your location.

Other Options

Other keto meal delivery services worth mentioning include Green Chef, Pete's Paleo (now Pete's Real Food), and Performance Kitchen. These services provide fresh, high-quality meals that cater to specific dietary needs and preferences.

Keto Batch Cooking

Batch cooking is a great way to save time and money, and it's a lifesaver for those busy weekdays when you don't have the energy to cook. The basic idea is simple: you cook large batches of meals that can be stored in the fridge or freezer and easily reheated later. This approach is particularly useful for those on a keto diet, as it can be hard to find quick, easy, and healthy keto-friendly meals.

Getting Started

Before you begin batch cooking, make sure you have the right tools and appliances. These include:

• Cutting boards
• A good set of knives
• Measuring cups and spoons
• A fine-mesh strainer
• Baking pans
• A food saver or vacuum sealer
• Freezer bags
• Containers (glass or plastic)
• Plastic wrap and tin foil

What to Cook

When it comes to keto batch cooking, there are plenty of options. Here are some ideas:

• Breakfasts: Frittatas, quiches, breakfast casseroles, cloud bread, breakfast burritos, and pancakes or waffles (which can be frozen individually).
• Lunches and dinners: Casseroles, stews, pizzas, quiches, frittatas, meat bases (e.g. chilli, pulled pork), meat pies, lasagnas, meatballs, chicken nuggets, and stir-fries.
• Desserts: Fat bombs, truffles, muffins, pancakes, waffles, cakes, and cheesecakes.

Tips for Success

To make the most of your batch cooking, keep the following in mind:

• Ingredient crossover: Cook recipes with similar ingredients to reduce waste and the amount of time spent prepping.
• Freezer storage: Use airtight containers, remove as much air as possible, and label with the name of the dish and the date it was frozen.
• Foods to avoid freezing: Dishes with lots of heavy cream, melted cheese, sour cream, or cream cheese, as well as mayonnaise-based salads and uncooked vegetables with high water content.
• Defrosting: Allow food to thaw slowly in the fridge or use the defrost setting on your microwave. Avoid defrosting at room temperature, as this can cause bacteria to grow.

Keto Food Storage

Preparing keto meals in advance and storing them in the fridge or freezer is a great way to stay on track with your health goals, save time and money, and ensure you always have something delicious and nutritious to eat. In this guide, we will cover everything you need to know about keto food storage, from the best containers to use to the types of meals that freeze well.

Containers for Keto Food Storage

When storing keto meals in the fridge or freezer, it is important to use airtight containers to prevent moisture loss and avoid freezer burn. Here are some of the best containers to use:

• Glass containers: Glass is a durable and eco-friendly option that can go from freezer to oven or microwave. Look for containers with airtight lids to ensure your food stays fresh.
• Plastic containers: If you prefer lightweight containers, choose plastic containers that are specifically designed for freezer storage. Avoid using thin, disposable plastic containers as they may crack or break.
• Freezer bags: For soups, stews, and sauces, freezer bags are a space-saving option. Look for freezer-safe bags and remove as much air as possible before sealing.
• Vacuum sealer: Investing in a vacuum sealer can extend the freezer life of your meals by removing all the air and creating an airtight seal.

Keto Meals That Freeze Well

Not all foods freeze well, but luckily, there are plenty of keto-friendly options that do. Here are some ideas for keto meals that can be made in advance and frozen:

• Casseroles: From Keto Mediterranean Chicken Bake to Cheesy Cauliflower Shepherd's Pie, casseroles are a classic make-ahead option. They can be frozen as a whole or divided into individual portions.
• Soups and stews: Most keto-friendly soups and stews, such as Keto White Chicken Chili and Keto Short Rib Chili, freeze well. Just avoid adding cream or cream cheese before freezing to prevent curdling.
• Meat dishes: Shredded beef, pulled pork, meatballs, and meatloaf are all great options for freezing. You can also freeze cooked chicken and beef in vacuum-sealed bags to use in future meals.
• Breakfast casseroles and pancakes: Keto-friendly breakfasts like Slow Cooker Sausage Egg Casserole and Almond Flour Pancakes can be made ahead and frozen.
• Baked goods: Almond flour and coconut flour baked goods, such as muffins, scones, and cookies, freeze well. Cheesecakes are also a great option, and you can divide them into individual portions before freezing.

Tips for Keto Food Storage

To ensure your keto meals stay fresh and tasty, here are some additional tips to keep in mind:

• Cool food completely before freezing: Allow hot foods to cool to room temperature before transferring them to the freezer. This helps prevent the growth of bacteria.
• Label and date your containers: Always label your containers with the contents and date. This helps you keep track of what's in your freezer and ensures you consume your meals while they're still at their best.
• Freeze in portions: Freeze your meals in individual or single-serving portions so you can easily thaw and reheat the amount you need.
• Defrost safely: When it's time to enjoy your frozen keto meals, defrost them safely in the refrigerator or by using the defrost setting on your microwave. Avoid leaving them to thaw at room temperature, as this can promote bacterial growth.

Preparing and storing keto meals in advance is a great way to stay on track with your dietary goals and ensure you always have a tasty, nutritious meal on hand. By using the right containers, choosing freezable meals, and following safe food storage practices, you can enjoy the convenience and benefits of keto meal prep.

Frequently asked questions