You’re standing in the frozen aisle, staring at a box of enchiladas that claims to have more protein than a steak and fewer carbs than a stalk of celery. It sounds like a lie. Most "healthy" frozen food tastes like wet cardboard or salt-soaked despair, but Real Good frozen meals have managed to take over freezer cases at Walmart, Costco, and Target by promising something different. They aren't just low-calorie; they are aggressively low-carb.
I’ve spent way too much time looking at the back of these boxes.
The brand, Real Good Foods Co., launched back in 2016 with a weird idea: what if the "flour" in a pizza crust or an enchilada wrap was actually just chicken and parmesan cheese? It sounds slightly chaotic. Honestly, it kind of is. But for people on keto diets or those managing diabetes, this was a massive shift from the watery pasta and tiny portions found in traditional "diet" meals.
What’s Actually Inside Real Good Frozen Meals?
If you look at the ingredient deck of their classic chicken enchiladas, you won't find wheat, corn, or soy flour at the top. Instead, the "tortilla" is literally a thin slice of chicken breast and parmesan cheese. It’s a bit of a mind-trip the first time you bite into it. You expect the texture of a corn tortilla, but you get something denser and much more savory.
Most people get this brand wrong. They think it’s just another "Lean Cuisine" competitor. It isn't. While a standard frozen meal might rely on cheap fillers like rice or potatoes to bulk up the weight, Real Good focuses on high-density protein. This is why a single bowl can have 30 grams of protein but only 4 grams of net carbs.
But there’s a catch.
Since they use real cheese and meat-based crusts, the sodium levels can be high. We’re talking 700mg to 900mg in some servings. If you're watching your blood pressure, that's something you can't ignore. The fat content is also higher than what you’d find in a traditional "diet" meal, which is great for satiety but might surprise someone who is still stuck in the 90s era of low-fat everything.
The Texture Gap
Let's be real: the texture isn't for everyone.
Because they aren't using grains, things can get a little soft in the microwave. If you cook their bacon-wrapped stuffed chicken or their nuggets in a microwave, you might end up disappointed. The "breading" on their nuggets is usually a mix of whey protein and chickpea flour or citrus fiber. It needs air. It needs heat.
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If you want these to taste like the photos on the box, you have to use an air fryer.
Ten minutes at 400 degrees changes the entire experience. The chicken-based "crusts" crisp up, and the cheese actually browns instead of just melting into a puddle. If you’re just throwing these into a breakroom microwave, you’re only getting about 60% of the potential quality.
Breaking Down the Popular Items
People lose their minds over the Grande Enchiladas. They come in a two-pack, and honestly, they’re huge. Most frozen meals leave you hunting for a snack twenty minutes later, but these are heavy.
Then there’s the breakfast sandwiches. They use a cauliflower-based bun or sometimes a "bread" made from almond flour and egg whites.
- The Chicken Crust Pizza: This is their flagship. It’s essentially a giant meatball flattened into a disk and topped with sauce. It’s polarizing. Some people love the "meat-on-meat" vibe; others miss the crunch of a traditional dough.
- Breaded Chicken Strips: These are probably the most "normal" thing they make. They use a grain-free breading that actually holds up well.
- Asian-Style Bowls: Think Orange Chicken or General Tso’s. Usually, these sauces are loaded with sugar. Real Good uses erythritol or monk fruit to keep the glycemic index low.
It’s important to acknowledge the price. Real Good frozen meals are expensive. You’re often paying $7 to $12 for a single entree or a small box of snacks. Why? Because chicken breast is more expensive than flour. Cheese is more expensive than rice. You’re paying for the macronutrients, not just the convenience.
The Science of "Net Carbs" in Frozen Food
You’ll see "4g Net Carbs" plastered in giant fonts on almost every box. To get that number, the company subtracts fiber and sugar alcohols (like erythritol) from the total carbohydrate count.
While this is standard for keto marketing, some nutritionists, like those at the Mayo Clinic, suggest that your body might still respond to some sugar alcohols. If you’re a Type 1 diabetic, you might find that "net carbs" don't always tell the whole story for your insulin dosing. However, for the average person looking to avoid a mid-afternoon sugar crash, the lack of refined flour is a genuine benefit.
Why the Brand Went Public (and What Changed)
In 2021, Real Good Foods Co. (RGF) went public on the NASDAQ. This was a big deal. It meant they had to scale fast. Sometimes, when brands scale, quality drops.
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I’ve noticed they started experimenting more with "plant-based" fibers and different protein blends to keep costs down as inflation hit the poultry market. You’ll see "citrus fiber" or "oat fiber" appearing in the newer formulations. These aren't necessarily bad ingredients—they’re great for digestion—but they do change the mouthfeel.
The company also moved into a massive new production facility in Bolingbrook, Illinois. This allowed them to start making "multi-serve" bags. Now you can buy giant bags of their lightly breaded chicken at Costco. This is where the value actually starts to make sense. Buying the individual boxes at a gas station or a high-end grocery store will wreck your budget, but the bulk bags are a staple for busy families who need a quick, high-protein dinner.
Comparing the Competition
How do they stack up against Quest or Kevin’s Natural Foods?
Kevin’s uses sous-vide chicken and separate sauce packets. It feels "fresher" because it’s in the refrigerated section, not the freezer. But Kevin’s usually requires you to actually cook it in a pan. Real Good is for when you have zero minutes and just want to peel back a film or toss something in the air fryer.
Quest’s frozen pizzas use a more traditional-style crust made with wheat protein and modified food starch. It tastes more like "real" pizza, but it’s much more processed. Real Good’s "meat crust" approach is definitely more whole-food oriented, even if it’s a bit unconventional.
Common Mistakes When Eating Real Good Meals
Stop overcooking the cheese.
Because there are no grains to absorb moisture, the oils from the cheese can separate if you blast it on high for too long.
I’ve found that the "power level" setting on your microwave is your best friend here. If the box says four minutes, try five minutes at 70% power. This gives the heat time to penetrate the dense protein crust without turning the cheese into oil.
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Also, seasoning.
Even though the sodium is high, the flavors can sometimes be a bit one-note because they aren't using sugar to balance the acidity of the tomatoes or the spice of the chilis. A squeeze of fresh lime on the enchiladas or a dash of hot sauce on the breakfast sandwiches makes a world of difference.
Is it actually "Health Food"?
This depends entirely on your definition of health.
If your goal is weight loss through calorie deficit, these are great because they are filling. If your goal is heart health and low sodium, you need to be careful. If your goal is avoiding ultra-processed "franken-foods," you might find the ingredient list a bit long, though most of the additives are just thickeners like guar gum or xanthan gum.
The Verdict on Real Good Frozen Meals
These aren't gourmet meals. They won't replace a home-cooked dinner made with fresh produce. But that’s not why you buy them.
You buy them because it’s Tuesday night, you’re exhausted, and you don't want to eat a bowl of cereal and feel like garbage tomorrow. You buy them because you’re trying to stay in ketosis but you’re dying for a taco.
They are a tool.
When used correctly—meaning you cook them in an air fryer and maybe pair them with a side of actual vegetables—they are among the best options in the freezer aisle. They solve the "protein problem" that plagues 90% of frozen convenience food.
Actionable Steps for the Best Experience
- Check the "Sell By" date religiously. High-protein, high-fat frozen items can develop freezer burn faster than carb-heavy meals. If the box looks frosted or damaged, put it back.
- Invest in an Air Fryer. If you are going to commit to this brand, the microwave is your enemy. The air fryer is the only way to get the texture right on the breaded items and the pizzas.
- Watch the "Net Carb" math. If you are sensitive to sugar alcohols, start with the chicken-heavy items (like the stuffed breasts) rather than the "breaded" items or the desserts.
- Bulk buy at clubs. Check the freezer section at Costco or Sam's Club for the large bags of nuggets or strips. The price per ounce is nearly 40% lower than the individual boxes at standard grocery stores.
- Hydrate. Because of the high protein and sodium content, you’ll likely feel thirsty after eating these. Drink an extra glass of water to help your kidneys process the protein jump.
Don't expect a miracle. Expect a solid, high-protein alternative to the usual junk. It's a massive step up from the sugar-laden "healthy" meals of the past, even if the "chicken crust" takes a minute to get used to.