Frozen Food And Keto: What's Allowed?

The keto diet is a very high-fat, very low-carb diet that helps you enter ketosis, a metabolic state in which your body primarily burns fat instead of carbs. On the keto diet, you can only eat 20-50 grams of carbohydrates per day. This means that finding keto-friendly frozen meals can be challenging, as many frozen meals are high in carbs and highly processed. However, there are some great options available that can make sticking to the keto diet easier and more convenient.

Keto frozen meals: best options

Keto frozen meals are a convenient option for those following a keto diet, which involves a lot of meal prep and planning. However, not all frozen meals are created equal, and it can be tricky to find options that fit within the keto diet's strict guidelines. Here are some of the best keto frozen meals to help make your keto journey a little easier:

Quest Thin Crust Pizza

The Quest Thin Crust Pizza is a great keto-friendly option, with only five grams of net carbs per serving. It has a flourless crust, which brings down the carb count, and is packed with 20 grams of protein to keep you full. It's also loaded with classic toppings like mozzarella, olives, peppers, pepperoni, and Italian sausage.

Realgood Foods Co.

Realgood Foods Co. offers a range of keto-friendly options, including their popular Beef Enchiladas. The "tortillas" are made from chicken instead of flour, keeping the carbs low. They also have other Tex-Mex options like chicken enchiladas and crispy shell tacos. Their Creamy Spinach Artichoke Chicken is another tasty choice with only one gram of net carb per piece.

Primal Kitchen Chicken Pesto Bowl

This paleo and Whole30-approved meal is made with cage-free chicken and veggies, and it packs a punch of flavour with its pesto sauce. It has just five grams of net carbs and will keep you feeling satisfied and full.

Healthy Choice Power Bowl Chicken Marinara with Cauliflower Rice

Healthy Choice offers several keto-friendly options, and their Chicken Marinara Power Bowl is a great choice. It contains chicken, vegetables, and cauliflower rice in a zesty marinara sauce with Parmesan cheese. It has five grams of net carbs and is free of artificial ingredients.

Atkins Pork Verde

Atkins offers a range of widely available keto-friendly meals, and their Pork Verde is a tasty option. It features pulled pork, bell peppers, and onions in green salsa with Monterey Jack cheese. It has eight grams of net carbs and is free of artificial additives.

Stouffer’s Classics Spinach Soufflé

This vegetarian option from Stouffer’s is a classic, having been served for over 60 years. It has eight grams of net carbs per serving and is a great side dish for the whole family, even those who aren't following a keto diet.

Five One Eight Kitchen Steak Chili with Refried ‘Beans’

Five One Eight Kitchen specializes in keto and low-carb frozen meals, and their Steak Chili is a hearty option. It's made with grass-fed beef, bacon, onions, peppers, and "beans" made from eggplant, served with scallions and cauliflower rice. It has nine grams of net carbs and is minimally processed, making it a great choice for keto eaters who want to avoid highly processed options.

Garden Lites Superfood Blends Frozen Veggie Cakes

These veggie cakes from Garden Lites are packed with superfoods like broccoli, cauliflower, and kale. They're a convenient keto-friendly snack or side dish, with only eight grams of net carbs per serving.

Applegate Organics Turkey Burgers

These organic turkey burgers from Applegate are versatile and perfect for the grill or skillet. They have zero carbs and less fat than beef burgers, making them a satisfying and keto-friendly option.

Trader Joe's Palak Paneer

This Indian-inspired dish from Trader Joe's is a tasty and affordable keto option. It's packed with flavour from curry and chiles, and it's also high in iron, vitamin A, and calcium. It has four grams of net carbs per serving.

Honourable mentions:

Lean Cuisine's Steak Portabella, Realgood Foods Co.'s Stuffed Chicken Cordon Bleu, and Jimmy Dean's Simple Scrambles are also tasty keto-friendly options worth trying.

Remember, when choosing keto frozen meals, always check the nutrition labels and aim for options with minimal processing, low carbs, and healthy ingredients.

Keto frozen meals: nutritional considerations

The ketogenic diet is a very low-carb, high-fat diet that can be challenging to plan meals for and adhere to. Frozen meals can be a convenient option for those on the keto diet, but it is important to consider their nutritional content to ensure they fit within the keto guidelines.

Carbohydrates

When choosing a keto-friendly frozen meal, it is crucial to consider the carbohydrate content. Specifically, look at the net carbs, which are calculated by subtracting the fibre content from the total carbohydrates. Aim for meals with 10 grams or fewer net carbs per serving to stay within the keto guidelines of 20-50 grams of net carbs per day.

Fats

As the keto diet is a high-fat diet, it is important to include healthy fats in your meals. Choose meals with unsaturated fats from plant-based sources, such as avocado, nuts, and olive oil, rather than those high in saturated fats, such as bacon and pork rinds.

Protein

Protein is also an important component of a keto diet, as it helps to keep you feeling full and satisfied. Look for meals with a good amount of protein, ideally from lean sources such as chicken, turkey, or plant-based proteins.

Sodium

Many frozen meals tend to be high in sodium, which can be problematic for individuals with high blood pressure. The American Heart Association recommends that most adults consume no more than 2,300 milligrams of sodium per day, with 1,500 mg being the ideal limit. When choosing frozen keto meals, check the sodium content and aim for options with less than 30% of the daily value.

Added Sugars

Added sugars are not typically part of the keto diet, so look for frozen meals with little to no added sugars.

Overall Nutrition

While it is important to consider individual nutrients, it is also crucial to look at the overall nutritional profile of the meal. Choose meals with high-quality, "clean" ingredients that are minimally processed and free of additives and preservatives. Opt for meals with a good balance of protein, fat, and non-starchy vegetables.

Portion Sizes

Be mindful of portion sizes when consuming frozen meals. Some frozen meals may be intended for two servings, so be sure to check the nutrition label carefully.

Availability

Keto-friendly frozen meals can be purchased at various grocery stores, including Target, Trader Joe's, Walmart, and Whole Foods, as well as online.

Examples of Keto-Friendly Frozen Meals

• Quest Thin Crust Pizza
• Realgood Foods Co. Breakfast Sandwiches and Enchiladas
• Atkins Chicken Margherita
• Healthy Choice Chicken Marinara Power Bowl
• Jimmy Dean Simple Scrambles
• Trader Joe's Palak Paneer Pasties
• Primal Kitchen Chicken Pesto Bowl

Keto frozen meals: how to choose

When choosing frozen meals to fit into your keto diet, there are a few things to keep in mind.

Firstly, it's important to remember that not all frozen meals are created equal. While frozen meals can be a convenient option when you're short on time, some are packed with added sugar, sodium, and artificial flavours.

To ensure your frozen meal aligns with the keto diet, aim for options that are low in carbohydrates. As a general guideline, a meal should contain no more than 10 grams of net carbs (total carbohydrates minus fibre) to be considered keto-friendly. You can also look for meals that are low in added sugars, contain dietary fat from unsaturated sources, and have a sodium content of less than 30% of the daily value.

It's worth noting that just because a product is labelled "keto" doesn't necessarily mean it's healthy. Focus on meals that contain "clean" keto ingredients, such as plant-based fats and lean proteins, rather than "dirty" keto options like bacon and pork rinds, which are high in saturated fat and sodium.

• Quest Thin Crust Pizza: This pizza has a crust made without flour, bringing the carb count down to just five grams net carbs per serving. It also packs 20 grams of protein.
• Atkins Chicken Margherita: This meal contains non-starchy vegetables, protein, and a good amount of fat, all for just six grams of net carbs.
• Healthy Choice Chicken Marinara Power Bowl: This bowl uses cauliflower rice instead of regular rice, keeping the carb count at five grams net carbs. It combines low-carb staples like chicken, cheese, mixed veggies, and marinara sauce.
• Jimmy Dean Simple Scrambles, Bacon: These breakfast cups contain eggs, cheese, and bacon, with only two grams of net carbs per serving. They're a quick and tasty keto-friendly breakfast option.
• Trader Joe's Palak Paneer Pasties: This vegetarian-friendly option has just four grams of net carbs and is perfect for keto-cheese lovers.
• RealGood Beef Enchiladas: These enchiladas are a great keto option, with just two grams of net carbs per serving. The "tortillas" are made from chicken instead of flour, boosting the protein and lowering the carbs.
• Applegate Organic Turkey Burgers: These turkey burgers contain just two simple ingredients and have zero carbs. They're a versatile option that can be grilled or sizzled in a skillet.

Remember, when choosing a frozen meal, always read the label to ensure it fits your nutritional needs and goals.

Keto frozen meals: preparation tips

Preparing keto frozen meals can be a convenient way to stick to your keto diet and ensure you're getting nutritious, low-carb options. Here are some tips to help you prepare keto frozen meals:

Choosing Keto-Friendly Frozen Meals

• Check the Carbohydrate Content: When selecting keto frozen meals, it's crucial to pay close attention to the carbohydrate content. Look for options that are low in net carbs, which is calculated by subtracting the dietary fiber from the total carbs. Aim for meals with less than 10 grams of net carbs per serving.
• Consider Your Macros: Keep in mind your daily macronutrient goals. Aside from carbohydrates, also consider the amount of protein, fat, and calories in the frozen meal to ensure it aligns with your keto diet and overall health goals.
• Read the Ingredient List: Opt for meals with high-quality, whole food ingredients. Look for options that are minimally processed and free from artificial additives, preservatives, and excessive amounts of sodium.
• Evaluate Your Dietary Needs: Consider any specific dietary needs or preferences you may have. For example, if you're a vegetarian or following a paleo or Whole30 diet in addition to keto, choose frozen meals that align with those requirements.

Storing and Preparing Keto Frozen Meals

• Proper Storage: Ensure that you have sufficient freezer space to store your keto frozen meals. Check the packaging for any specific storage instructions, such as the recommended storage temperature.
• Meal Planning: Plan your meals in advance to make the most of your keto frozen meals. Decide on the number of servings you'll need and whether you want to incorporate fresh ingredients or sides to accompany the frozen meals.
• Defrosting and Cooking: Follow the package instructions for defrosting and cooking the frozen meals. Some meals can be cooked directly from frozen, while others may require thawing beforehand. Ensure that you use safe food handling practices to prevent bacterial growth.
• Adding Fresh Ingredients: Consider adding fresh ingredients to your keto frozen meals to enhance their nutritional value and taste. For example, you could add a side of steamed vegetables or a fresh salad to increase your vegetable intake.
• Portion Control: Be mindful of portion sizes, especially if you're using keto frozen meals as part of a weight loss plan. Stick to the recommended serving sizes to ensure you're consuming the right amount of calories and nutrients.
• Limiting Consumption: While keto frozen meals can be convenient, it's best to limit their consumption. Highly processed frozen meals have been linked to weight gain and chronic health conditions. Opt for freshly prepared meals whenever possible, and view frozen meals as a convenient alternative for busy days.

Keto frozen meals: health benefits

The keto diet is a very high-fat, very low-carb diet that can help you burn fat instead of carbs and promote weight loss. However, planning meals on keto can be challenging and time-consuming. That's where keto frozen meals come in – they can be a convenient and quick option for those busy days when you don't have time to cook.

Benefits of Keto Frozen Meals:

• Convenience and Time-Saving: Keto frozen meals offer a quick and easy option for those days when you don't have the time or energy to cook. They can help you stay on track with your keto diet without spending hours in the kitchen.
• Weight Loss: Research suggests that the keto diet can lead to faster weight loss compared to other diets. Keto frozen meals can help you stick to your keto plan and achieve your weight loss goals.
• Variety: Keto frozen meals come in a variety of options, including vegetarian, vegan, and paleo-friendly choices. This versatility ensures that you don't get bored with your diet and can find meals that fit your specific needs and preferences.
• Nutrition: When choosing keto frozen meals, look for options with high-quality ingredients, minimal processing, and low amounts of added sugar, sodium, and artificial ingredients. Some keto frozen meals are packed with lean proteins, healthy fats, and nutrient-dense vegetables, ensuring you get a well-balanced and nutritious meal.
• Portion Control: Frozen meals often come in pre-portioned servings, which can help with calorie control and weight management. This is especially beneficial if you're trying to create a calorie deficit to lose weight.
• Longevity: By helping you stick to your keto diet, frozen meals can contribute to long-term health benefits associated with the keto diet. Research suggests that keto can improve insulin resistance and promote overall health.

While keto frozen meals offer these benefits, it's important to read labels carefully and choose options that align with your specific keto macros and health goals. Additionally, try to prioritise fresh, whole foods in your diet, using frozen meals as a convenient backup when needed.

Frequently asked questions