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    Home » Resources

    Published: Mar 15, 2020 by Erika Burt & Danielle Coonerty

    Keto Supermarket Meals – Australia

    We will be the first to admit that sometimes we can’t be bothered cooking up a wonderful keto meal. We like convenience as much as the next person and some of those easy go to meal options were lost when we started living a ketogenic lifestyle. So, we decided to look into the best keto supermarket meals that are easily served just by heating and putting on the plate.

    Australian Keto supermarket meals

    Sometimes life just gets the better of you, time runs out and you need to get dinner on the table. We wanted to put together the best keto meal options we could find in Australian supermarkets. This was not the easiest task, as there is not a lot of ready made meals that are keto-friendly in Australian supermarkets. There was an abundance of vegan and plant-based options, which makes me feel like keto will progress to this at some point, as the keto movement grows in popularity.

    In order to come up with this list, we decided to focus on the carb count alone. If you are more concerned with the quality of the ingredients, you are likely to need to prepare most of your meals from scratch.

    This list of Australian keto supermarket meals is designed for convenience and for people who need to grab something quickly in the supermarket to create a keto-friendly meal in minutes.

    We also noticed that these ready made meals were likely to be more expensive due to the convenience. If you are on a tight budget, you may need to skip the convenience of these meals.

    Are you looking for quick Australian keto supermarket meals? We found some of the best keto meals from Australian supermarkets. #ketomeals #australianketomeals

    Ready meals – cold section

    These ready made meal options were the ones we were able to find in the cold section of the supermarket. Some of them were found in the cold section where the fresh pasta can be found. Others were found in the fresh meat section or the fancy deli section in the fresh food section of the supermarket.

    Location and availability of these meals are going to vary from store to store. We would recommend asking at the service desk to see if they have a particular meal option if you can’t find it.

    Chicken Tikka Masala

    Supermarket

    This chicken tikka masala was found at Woolworths near the fresh pastas.

    Price

    $12 and serves 4

    Carbs

    6g of net carbs

    Our thoughts

    Whilst the pre-made butter chicken was a little too high in carbs, this tikka masala was definitely low enough in carbs to work into your day. Paired with some steamed vegetables or cauliflower rice and you have 4 meals ready to go or a meal for your family of 4.

    Container of tikka masala

    Beef Rendang


    Supermarket

    This beef rendang was available in the cold section of Woolworths, near the fresh pasta.

    Price

    $9 and serves 2

    Carbs

    8g of net carbs

    Our thoughts

    Similar to the tikka masala, you could pair this with some cauliflower rice or steamed vegetables for a full meal. If you have some leftover, perfect for lunch the next day.

    beef rendang in packet

    Curried Sausages

    Supermarket

    These curried sausages are a Woolworth’s item.

    Price

    $10 and serves 4

    Carbs

    7g of net carbs

    Our thoughts

    I will say, we almost didn’t even look at the carbs on this product. We thought for sure this was going to be a high carb product. We were definitely pleasantly surprised.

    These curried sausages could be a great budget option, pair with some frozen steam fresh frozen cauliflower for $1.50 for 4 serves, you can have 4 keto-friendly meals for $11.50 total. Seems good to me.

    curried sausages in packet

    Coles low carb ready made meals

    Supermarket

    Coles have recently come out with these low carb ready made meals. I will note, that their idea of low carb is interesting. There was one item that included regular rice and was 45g of net carbs. They did have 4 good low carb friendly options.

    • Low carb thai green chicken curry
    • Low carb butter chicken
    • Low carb chicken cacciatore
    • Low carb ginger chicken

    All of these options are using cauliflower rice.

    Price

    $8.50 for 1 serving.

    Carbs

    • Low carb thai green chicken curry
    • Low carb butter chicken – 13.6g net carbs
    • Low carb chicken cacciatore – 6.4g net carbs
    • Low carb ginger chicken – 12.4g net carbs

    Our thoughts

    I would find these handy if I was eating lunch and hadn’t had time to prepare anything in the morning before I left for work. I could swing by Coles and grab one of these and I am set. We have not tried these yet, so are unsure of the flavours.

    Butter chicken and thai green chicken curry

    Coles ‘Made Easy’ range


    Supermarket

    This Coles ‘Made Easy’ range was new to us. We had not seen them before. This could be because we don’t normally look at the pre-cooked meats in the fresh meat section of the supermarket. They had a really wide range of options in this range. We found 2 that suited a low carb lifestyle.

    Price

    $9 and serves 2

    Carbs

    • Slow-cooked beef ragu – 7.1g net carbs
    • Sicilian chicken – 4.8g net carbs

    Our thoughts

    As these are new, we haven’t had a chance to try them yet. We loved that both of these were heated and ready to serve in under 10 minutes. You could throw together a quick salad to pair with these meals.

    sicilian inspired chicken and slow cooked beef ragu in packets

    Grilled and roasted vegetables


    Supermarket

    These grilled and roasted vegetables can be found in the deli section of Coles. They had a few different options including pumpkin, eggplant, capsicum and zucchini. These would be great paired with some roasted meats below to create a wonderful keto-friendly dinner in a few minutes.

    Price

    $5 per pack

    Carbs

    Carbs will vary depending on the vegetable. Just make sure to check the carb count on the pack when buying.

    Our thoughts

    We first found these grilled and roasted vegetables when doing research for our Coles keto snacks article. These vegetables would be perfect to pair with any of the other ready-made dishes above.

    roasted vegetables in packets

    Prepared Salads

    Surprisingly, the prepared salad options in our supermarkets are VERY limited. I thought that this section would have plenty of options, but we only found a couple of good low carb options. Most of these salads would be more of a lighter meal option.

    Poke salad bowl


    Supermarket

    Quite a few different Woolworths stores now have a sushi bar. We have found this delicious poke salad bowl there. We love poke and this is a great low carb option for a quick lunch.

    Price

    $8.90 for 1 serve

    Carbs

    3.g net carbs

    Our thoughts

    This poke bowl salad would be a great grab and go lunch for those times you didn’t have time to prep something in the morning.

    Poke bowl in packaging

    B.L.A.T Salad


    Supermarket

    We found this in the salad section of Woolworths.

    Price

    $6 for 1 serve

    Carbs

    8.3g net carbs

    Our thoughts

    This would be a pretty good option if you were wanting a salad with some fats and a small amount of protein. Personally, I would probably need more protein for this meal.

    BLAT salad kit in packaging

    Greek Salad

    Supermarket

    Woolworths in the fresh salad section.

    Price

    $9 and serves 4

    Carbs

    1.8g net carbs per serve.

    Our thoughts

    The serving size is probably more as a side salad. If you were eating this for lunch and dinner, I would probably eat 2 serves. Would be great to pair with a protein, like the roasted meats below, for a bigger meal.

    Classic greek salad kit in packaging

    Chicken Caesar Salad

    Supermarket

    Coles in the fresh salad section.

    Price

    $9 for 1 serve

    Carbs

    9.5g net carbs (less with the croutons discarded)

    Our thoughts

    This was the best salad kit we found. We thought it had a great serving of egg and chicken and could easily be a meal. We would just discard the croutons.

    Chicken caesar salad in packaging

    BBQ Chicken Salad Bowl

    Supermarket

    Available at Coles in the fresh salad section.

    Price

    $6 for one serve

    Carbs

    6.8g net carbs

    Our thoughts

    We hadn’t seen this option before and I would definitely grab one of these if I was at work at hungry. Has a good serving of chicken and bacon.

    BBQ chicken salad bowl in packaging

    Hot roasted meats

    Well, hasn’t this section grown a lot recently. It used to just be roasted/BBQ chickens. Now they have many different types of roasted meats. When we buy BBQ chicken, we tend to choose the Lilydale ones. I have also tried the spinach and feta chicken roll before and was it was delicious.

    Supermarket

    Both Coles and Woolworths have a wide selection of different roasted meats

    Price

    The price varied greatly with chicken being the cheapest.

    Carbs

    All of the packaging had nutritional panels on them, so make sure to check the nutritional labels before choosing your roasted meats.

    Our thoughts

    Roasted meats would be our go-to if we needed a quick and easy throw-together meal. We would just carve up the meat and serve with some keto mayo and either a salad or some of the roasted vegetables shown above.

    Greek style spinach and feta rolled chicken in packet
    Roasted chicken in warming rack
    corned beef and roast lamb in warming racks
    roast pork in roasting racks

    Ready meals – frozen

    This section was the most disappointing for me. It was hard to find any frozen meal options that were keto-friendly at all. There were many many vegan and plant-based options, which makes me feel positive that we aren’t too far away from some good low carb frozen meal options.

    Steam Fresh fish fillets

    Supermarket

    Steam Fresh was available at both Coles and Woolworths. They had a couple of different flavours of steamed fish and a couple of different low carb steamed vegetable options too. If I was to create a meal with the steamed fish, I would add on a pack of the steam fresh low carb vegetables as well.

    Price

    $9 and serves 2

    Carbs

    • Thai red curry flavour – 2.9g net carbs
    • Parsley & citrus flavour – 2.7g net carbs

    Our thoughts

    What I love about this option is you can have dinner on the table under 10 minutes. They had 2 varieties that seem to have good macros for low carb. I also love that you can have a couple of these in the freezer and not even have to head to the shops for a special trip.

    fish thai red curry in packet

    Core PowerFoods Meals

    Supermarket

    Coles in the freezer section.

    Price

    $9.00, although they were on special for 1/2 price the day we were there.

    Carbs

    • Naked chicken – 4.3g net carbs
    • Seismic chicken – 9g net carbs

    Our thoughts

    This was the only ready-made frozen meal option we could find at either coles or Woolworths. I definitely expected there to be better options than this.

    Seismic chicken Core power foods in packet

    We hope this post and video have been helpful in showing you all the ready made supermarket options available. Having some of these ideas in your back pocket can be a real help on a night when you just can’t be bothered with cooking or when life gets in the way.

    Let us know in the comments below your favourite low carb grab and go supermarket option!

    More Resources

    • The best keto pancake recipes
    • 40 Clean & Simple Low Carb Recipes
    • 14 Best Keto Muffin Recipes
    • 18 of the Best Keto Soup Recipes

    Reader Interactions

    Comments

    1. Bec says

      December 16, 2020 at 7:42 pm

      Thank you so much for this. Having recently been advised I have a medical conditon and I need to drastically cut down the carbs, I am feeling quite overwhelmed, so I really appreciate this information.

      Reply
      • havebutterwilltravel says

        December 17, 2020 at 10:24 am

        Glad it was helpful – thanks so much Bec

        Reply
    2. Scott says

      December 11, 2020 at 3:40 am

      Thanks again 🙂 Very helpful adding more options to my list.

      Reply
      • havebutterwilltravel says

        December 11, 2020 at 7:55 am

        Thanks so much!

        Reply
    3. Julie says

      June 09, 2020 at 7:48 am

      Thankyou so much for this extensive list. Sick of reading labels to source low carb easy meals. Appreciate your time!

      Reply
      • havebutterwilltravel says

        June 09, 2020 at 7:51 am

        Thank you so much Julie glad you found it helpful

        Reply
    4. Tanya Roberts says

      March 26, 2020 at 9:14 am

      Great rundown guys. Thank you. It can take a long time reading carbs on everything so it’s a great help.
      I used some of the beef ragu with Quest chips for nachos the other day and it was yum.

      Reply
      • havebutterwilltravel says

        March 27, 2020 at 7:00 am

        Thanks so much Tanya. Great idea with the ragu.

        Reply
    5. Belinda says

      March 18, 2020 at 9:39 pm

      Thank you for your research, very useful!

      Reply
      • havebutterwilltravel says

        March 19, 2020 at 10:43 am

        Thank you.

        Reply
    6. Terri Allen says

      March 18, 2020 at 9:51 am

      Brilliant list. I rarely go to Coles but worthbit to try and get the low carb meals for self isolation

      Reply
      • havebutterwilltravel says

        March 19, 2020 at 10:44 am

        Thanks Terri

        Reply

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