Yes, many Real Good Foods items are keto-friendly, but check net carbs by product and serving size.
Shopping the freezer aisle can be tricky when you’re counting carbs. Real Good Foods built its brand around low-carb swaps, high protein, and grain-free recipes. The big question: can you keep ketosis while eating these meals? Short answer: yes for many items, with a few that land closer to low-carb than strict keto. This guide shows you how to pick the right boxes, read the labels fast, and line up portions with your carb target.
What Keto-Friendly Really Means For Packaged Meals
Most people aiming for ketosis cap daily carbs somewhere between 20 and 50 grams. That range comes from medical reviews that describe typical keto intake levels. See the Harvard Health overview for that range and macro split of high fat, moderate protein, very low carbs. With frozen meals, the key is net carbs per labeled serving and whether the portion matches your plan.
So, are real good foods keto-friendly? Yes, when you pick the lower-carb trays and keep portions honest. The brand’s FAQ on net carbs explains the math they use: total carbs minus fiber and certain low-glycemic sweeteners equals net carbs. That matches how many keto trackers count it.
Label Math: Quick Walkthrough
Grab a box and read “Total Carbohydrate,” “Dietary Fiber,” and the serving line. Say the panel lists 9g total carbs and 4g fiber. Subtract fiber to get 5g net carbs. If the tray holds two labeled servings and you plan to eat it all, double it to 10g. That small check avoids surprises and keeps your day on plan.
Quick Table: Popular Items And Net Carbs
This early table gives you a scan-friendly view. Net carbs reflect the labeled serving on each product page or retailer listing. Always verify on your box in case of recipe changes.
| Item | Serving On Label | Net Carbs (g) |
|---|---|---|
| Grande Chicken Enchiladas | 1 enchilada | 2 |
| Chicken Enchiladas (2-count) | 2 enchiladas | 2–6 |
| Cheese Enchiladas (Grande) | 2 enchiladas | 5 |
| Bacon-Wrapped Stuffed Chicken (Three-Cheese) | 1 piece (170g) | 1–3 |
| Lasagna Bowl | 1 bowl | 4 |
| Lightly Breaded Chicken Nuggets | 1 serving | 3–4 |
| Cauliflower Crust Pizza (Margherita) | 1/4 pizza | 7–28 |
| Cauliflower Crust Pizza (Pepperoni) | 1/4 pizza | 14 |
| Breakfast Burritos | 1 burrito | 6 |
Are Real Good Foods Keto-Friendly? The Practical Answer
The brand positions nearly every item as low-carb, and its FAQ says products land under 12 grams net carbs per serving. That covers many strict keto setups when paired with low-carb sides or a smaller portion. Where you may hit snags: pizzas and any item with a breaded coating or tortilla. Those can still fit a low-carb day, but you may need a half serving to keep within a 20–30 gram limit.
How To Decode Real Good Labels Fast
Step 1: Find Net Carbs
Check “Total Carbohydrate” and subtract fiber and sugar alcohols if listed. Real Good defines net carbs exactly that way on its site. Many boxes also print “net carbs” in plain view.
Step 2: Match Serving Size To Your Plate
Labels may list one enchilada as a serving while the tray holds two. Pizzas often show nutrition per quarter pie, yet people eat half or more. If your usual plate is bigger than the label serving, double the carbs in your head before you start cooking.
Step 3: Scan For Grain Swaps
Dishes made with chicken-and-cheese wraps or crusts tend to be the lowest in carbs. That includes the enchiladas and lasagna bowl. Breaded items and crusts made with almond or cauliflower blends vary, so the numbers matter more there.
Picking The Best Fits For Strict Keto
If you aim for 20–30 grams net per day, start with the lowest-carb trays and plan sides that add fiber without carbs, like leafy greens with olive oil or a quick slaw with vinegar. Here are easy wins:
- Grande Chicken Enchiladas: around 2g net per enchilada; pair one with a salad and you stay on track.
- Lasagna Bowl: about 4g net for the whole bowl; a handy lunch with room for snacks.
- Bacon-Wrapped Stuffed Chicken: 1–3g net; watch sodium, but carbs stay low.
- Chicken Nuggets: 3–4g net per serving; add a sugar-free dip and a veggie side.
Pizza can still work. Pick the lowest-net crust you can find and stick to the label serving. If the label says 7g net per quarter pizza, two slices keep you at 14g; that may be fine at dinner if breakfast and lunch were near zero.
Close Variant: Real Good Foods On Keto — What Works And What Doesn’t
Works Well
- Chicken-Wrap Enchiladas: The tortilla is chicken and cheese, not grain, which keeps carbs tiny.
- Lasagna Bowl: Chicken-and-cheese “pasta” cuts carbs to a small single-digit hit.
- Stuffed Chicken Breasts: Cheese-filled, often bacon-wrapped, and very low in carbs.
Use With Care
- Cauliflower Crust Pizzas: Recipes vary. Some list 7g net per quarter pie, while other listings show higher numbers. Check your exact box.
- Breaded Chicken: The brand’s “lightly breaded” coating is lower in carbs than usual breading, yet it still adds a few grams per serving.
- Breakfast Sandwiches And Burritos: Low compared with mainstream options, but watch totals if you add sauces.
Why The Numbers Differ Across Stores
Retailers sometimes post older labels, new batches can tweak recipes, and serving sizes jump between styles. That’s why one page might show 2g net for enchiladas while another lists 5–6g for a larger or different tray. Use the box in your hand as the final word.
Sample Keto Day With Real Good Foods
Here’s a simple day that lands near 25–30 grams net carbs while using the lower-carb items:
- Breakfast: Lasagna Bowl (4g net) with a drizzle of olive oil.
- Lunch: One Grande Chicken Enchilada (2g net) with a big greens mix and ranch made with mayo and herbs.
- Snack: A serving of Chicken Nuggets (3–4g net) with cucumber slices.
- Dinner: Half of a Margherita Cauliflower Crust Pizza (around 14g net if label shows 7g per quarter) with extra pepperoni or avocado on top.
That plan fits many keto carb caps while keeping prep easy.
Evidence And Sources To Trust
You’ll find the brand’s own net-carb definition and claims on its FAQ page. For daily carb ranges linked to ketosis, see the Harvard Health summary here. Product-level net carbs and protein appear on Real Good Foods pages and common retailer pages; labels shift over time, so use your package first.
Product Proof: Links To Current Labels
Use these pages to cross-check before you buy:
- Grande Chicken Enchiladas — product page and retailer listings that show about 2g net per enchilada.
- Cheese Enchiladas — several grocers list 5g net for the two-count tray.
- Bacon-Wrapped Stuffed Chicken — listings range 1–3g net per 170g piece.
- Lasagna Bowl — brand page and grocers show 4g net per bowl.
- Lightly Breaded Chicken Nuggets — brand and grocers show 3–4g net per serving.
- Breakfast Burritos — brand page shows 6g net per burrito.
- Cauliflower Crust Pizza — net carbs vary widely by flavor and cut size; check your box.
Make It Work: Simple Pairings And Add-Ons
Low-Carb Sides That Fill You Up
- Salad kits you build: romaine or arugula, olive oil, lemon, herbs, shaved parmesan.
- Roasted veg: broccoli, mushrooms, or zucchini tossed in olive oil or butter.
- Cold toppings: avocado slices, olives, or a spoon of pesto.
Sauces That Stay Low
- Ranch, blue cheese, mayo with herbs, garlic butter, hot sauce without sugar.
What To Skip With These Meals
- Sugary ketchup or barbecue sauce.
- Starchy sides like rice, mashed potatoes, or regular bread.
Drink water well and season your food to taste. Add olive oil or avocado to keep hunger steady.
Keto Goals: Set A Carb Budget That Fits You
The classic play is 20–50 grams net per day. If you’re new to keto and want more room, start near the upper end and tighten later. Protein also matters. Too much can nudge you out of ketosis in some cases, so balance the plate with fats from olive oil, butter, or cheese. The Harvard Health review linked above outlines those macro ranges in plain terms.
Table 2: Fast Label Clues By Product Type
Use this cheat sheet while shopping. It groups the line by “usually safe” vs “check closely.”
| Product Type | Typical Net Carbs | Quick Tip |
|---|---|---|
| Chicken-Wrap Enchiladas | 2–6g per serving | Look for chicken-and-cheese “tortilla.” |
| Stuffed Chicken Breasts | 1–3g per piece | Watch sodium; carbs stay tiny. |
| Lasagna Bowl | ~4g per bowl | Easy freezer lunch with room for sides. |
| Lightly Breaded Chicken | 3–4g per serving | Coating adds a few carbs. |
| Breakfast Sandwiches/Burritos | 3–7g each | Low for this category; go easy on sauces. |
| Cauliflower Crust Pizzas | 7–14g per quarter | Some flavors run higher; check your box. |
People still ask, are real good foods keto-friendly when cravings hit late at night? Reach for the enchiladas, stuffed chicken, or nuggets. Keep pizza for days when your other meals are nearly zero net carb.
Keto Verdict For Real Good Foods
Yes, many picks fit keto. The best bets are the chicken-wrap enchiladas, stuffed chicken, and the lasagna bowl. Breaded chicken and breakfast items can fit with careful portions. Pizzas range the most, so treat them as a planned splurge or stick to the lowest-net flavors and strict slice counts. Read your label, aim for 20–50 grams net per day, and you’ll eat from this brand without losing momentum.
Method Notes
All net-carb figures above come from current brand pages or retailer listings at the time of writing. Recipes change, so always use the nutrition panel on your package as the final source.