22 Keto Frozen Meals You Can Buy At Target, Trader Joe's, Walmart, And More
Sometimes meal prep just isn't an option.
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If you grew up in the 80s or 90s, the phrase “frozen dinner” probably conjures up images of bland food sectioned into plastic containers and served lukewarm in front of the TV.
Appetizing, right? Yeah, not so much. Even though frozen meals have come a long way since the TV dinner days, some are still packed with high amounts of added ingredients like sugar, sodium, and artificial flavors. But they're not ALL bad, and if you're following a diet that typically requires a lot of meal prep (cough, keto, cough), frozen meals can be a godsend on crazy weeks when you need food fast.
“Research shows that keto diets can improve insulin resistance and promote weight loss [but] the biggest reason this diet fails is because long term adherence is challenging,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. “Frozen meals that fit your keto diet can help with compliance by making it easier to stay on track, especially on those busy days when you just don't have time to prep,” says Palinski-Wade.
How to choose a keto-friendly frozen meal
Surprise, surprise: not all frozen meals are created equal. Palinski-Wade says that for frozen meals to truly fit into your keto diet, you should aim for ones that are as low in carbs as possible (e.g., less than 10 grams of net carbs). Also look for little to no added sugars, dietary fat from unsaturated sources, and sodium that comes in under 30 percent of the daily value.
Lastly, remember the golden rule: Just because it’s labeled “keto” doesn’t make it healthy. “Focus on meals that contain ‘clean’ keto ingredients, such as plant-based fats and lean proteins over ‘dirty’ keto ingredients, like bacon and pork rinds, which are rich in saturated fat and sodium,” says Palinski-Wade.
Here are 22 keto-friendly frozen meal options, recommended by dietitians and available at grocery stores like Target, Trader Joe's, Walmart, and Whole Foods. These meals won’t derail your diet when meal prepping just isn’t gonna happen—and they're probably available at a spot near you.
Palinski-Wade likes the Healthy Choice brand of steamed meals because a few varieties are low enough in carbs to fit perfectly into the keto lifestyle—like this chicken and broccoli alfredo meal, which is an ultra-creamy way to get a massive protein boost (27 grams!).
Having trouble eating enough keto-compliant vegetables? Look no further than these veggie cakes, which are packed with superfood veggies like broccoli, cauliflower, and kale.
“You can easily microwave these produce-packed ‘cakes’ and enjoy them as a keto-friendly snack or paired with a Morning Star Farms Grillers Original burger for a low carb, plant-based keto meal,” suggests Palinski-Wade.
One serving (one half of the 'za) of this thin-crust delight nets you only six carbs and a whopping 27 grams of protein. It’s a little high on the sodium percentage but skates very close to Palinski-Wade’s less-than-30-percent recommendation.
If you know you’re going to nosh on pizza for dinner, keep your sodium low throughout the rest of the day...then prep a side salad with a keto-friendly dressing and enjoy.
Gluten-free tortillas make these enchiladas low-carb enough for lunch or dinner. Thanks to the chicken, there’s 20 grams of protein, and they won’t max you out on sugar or saturated fat, either.
Forget low-carb—how about no-carb? Salmon is a hearty fish that pairs well with a lot of keto-friendly meals, and these frozen fillets make it super easy to whip up a meal rich in protein and omega-3 fatty acids without all the carbs.
In the mood for an adventurous meal? This medium-hot Indian dish loaded with vitamin-rich spinach and protein-heavy chicken will satisfy your cravings without overloading you on carbs (only four per serving), which means you have enough to spare for a dollop of keto-approved sour cream, too.
One of the best parts of going keto is not having to give up cheese, right? There’s no shortage of the good stuff in this chicken cordon bleu (hello Swiss and Monterey jack), not to mention an extra protein boost from the ham stuffed inside the chicken breast—all for six net carbs per serving.
LoveTheWild Barramudi with Mango Sriracha Chutney
LoveTheWild Barramudi with Mango Sriracha Chutney
Are you a fish fan? Palinski-Wade says these frozen fillets can be baked or grilled for a low-carb meal that pairs perfectly with a garden salad or steamed vegetables. You’ll fall in love with the sweet and spicy tropical chutney—plus, these fillets are a good source of lean protein and heart-healthy omega-3 fatty acids.
Applegate Farms Applegate Natural Chicken & Maple Breakfast Sausage, Frozen
Applegate Farms Applegate Natural Chicken & Maple Breakfast Sausage, Frozen
“Sausage is keto-friendly, but it can be loaded with saturated fat and sodium,” says Palinski-Wade. “These frozen chicken sausages are just as low in carbs with less saturated fat.”
She recommends pairing them with scrambled eggs or slicing them to be added into stir frys or other favorite dishes to simplify your meal prep.
Need some umami in your life? TJ’s has got you covered with their shiitake mushroom chicken dinner, which promises rich, earthy flavor without any carb overload. This one’s also high in protein but low in saturated fat and sugar.
All hail cauliflower crust for letting keto dieters eat pizza for dinner (or lunch...or breakfast, no judgement). This crust is totally grain-free—so no added rice flour or cornstarch—and the topping is packed with veggies, tomato sauce, and mozzarella cheese. At only six net carbs per serving, you can easily eat it alongside a serving of grilled chicken or lean sausage.
Trader Joe’s Premium Salmon Burgers
If a salmon fillet isn’t quite your thing, you don’t have to give up on salmon completely. A pan-fried salmon burger served over a bed of kale makes a yummy protein-rich meal you’ll come back to over and over again (especially when you realize there’s only three net carbs per burger).
(In stores only)
Trader Joe’s Crab Cakes
Honestly? We still don’t totally believe these crab cakes even exist. They have only three net carbs and zero saturated fat, but 13 whole grams of protein. And that’s just for one, so you could eat both crab cakes and still meet your low-carb goals.
(In stores only)
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