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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!