The 40 Best Keto Lunch Recipes
Looking for some low carb ideas for your midday meal? We have you covered!
This collection of forty easy Keto Lunch Recipes has a huge variety to choose from, so any taste or craving can be satisfied!
Youll find everything from low carb soups and salads, to lettuce wraps and chaffle sandwiches, bowls, skillets and more Who says lunch needs to be between two pieces of bread?
Go through all these great recipes, and see which ones make it into your regular rotation. Have fun!
+ Low Carb Lunch Ideas
One question Im often asked is what are good low-carb lunch options?. My friend, if that sounds like you, Ive got the answer in this ultimate guide to low-carb lunch ideas.
There are so many reasons low-carb recipes are a hit. Often, the meals are low in calories, dense in nutrition, and high in protein as well as fresh in ingredients, all of which help keep us satiated and feeling our best.
And making low-carb lunches for the office doesnt have to be complicated,
Below are all the recipe ideas to get you started with making low-carb lunches and tips to keep you consistent and looking forward to lunch.
Chicken Cucumber Avocado Salad
This salad is light, refreshing, and perfect for the warmer months! Its also packed with so many veggies that itll leave you feeling satisfied without weighing you down.
The recipe itself takes only 10 minutes to prepare and saves time during your busy week.
Plus, since it has cucumbers in it, this salad will help keep you hydrated through the summer heatwave!
The Rotisserie chicken tastes so delicious.
Carbs: 10g, Fat: 38g, Protein: 40g
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Low Carb Lunch Meal Prep Tips
Now that you have meal prep ideas here are more tips to take along and make the process even easier:
Choose your Recipes WiselyTry making recipes that will last longer than a day in the fridge, so youll have one less thing to make in the mornings. I also recommend splitting your meal prep into 2 sessions, one at the beginning of the week and the second in the middle of the week. This reduces food wastes and ensures youll have a healthy lunch each day. Pack these low-carb lunches in these adult lunchboxes.
Prep in BulkRecipes that can be cooked/assembled in bulk are all great options and will last several days in the fridge. Salads can be made ahead, minus the dressing, soups taste better the 2nd or 3rd day and stir fry can be cooked and stowed away for up to 4 days.
Need more meal prep inspiration?
Meal Prepd eBook
In this book, I share 70+ recipes that can be cooked ahead, stored in single-serve portions or frozen, and save you time and effort in the kitchen.
Cook once and have ready-to-eat meals for an entire week. These nutritious and filling recipes can be enjoyed as dinner or packed for lunch.
Sheet Pan MealsThis one goes with prepping in bulk because theres no easier way to make a bunch of baked chicken or protein and veggies at once than a sheet pan meal. Ill often choose one of these recipes for the week and divide the ingredients into meal prep containers or use for dinner one night and reserve the leftovers as toppings for salads and bowls.
Keto Casserole Leftovers For Fast Keto Lunches
While casseroles take more than five minutes to make, you can cook one for dinner and have leftovers for lunch the next day.
So if you need some good keto meal prep lunch ideas, casseroles are the way to go.
Another great thing you can do is make a casserole just for lunch prep.
Then, just serve a piece and reheat for a quick and convenient keto lunch to give you your comfort food fix.
Here are seventy keto casserole recipes you can make for dinner then have leftovers the next day!
- Heat the precooked sausage in the microwave or on the skillet.
- In the same skillet, fry some eggs.
- You can add some spinach to the skillet as well. Spinach cooks very fast and is a great way to get some healthy greens in your diet.
- Season the eggs to taste.
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What Is A Typical Keto Lunch
Even on a keto diet, sandwiches are a thing. All you need is some keto bread and your favorite low carb fillings and Voila- You have the stock standard basic lunchthat gets boring REAL fast.
Luckily, the best keto lunches involve minimal prep, and my favorite is this meal prep lunch. It takes minutes to make and can be prepped for the entire week.
Easy Keto Lunch Ideas
These easy keto lunch ideas are all low in net carbs, high in healthy fats and a great way to stay on plan.
You may be wanting quick keto lunch recipes to help you with your weight loss goals, or simply looking for delicious low carb lunches that require minimal effort.
There are no rules that says you cant enjoy keto breakfasts or leftover keto dinners as easy keto lunch recipes, so really just enjoy whatever you crave and suits your lifestyle for lunch.
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Breakfast Sandwich From Mcdonalds
Sans bread, these little breakfast sandwiches make for a great snack. If you nix the muffin, you get cheese, ham or sausage, and an egg, making it perfectly suitable for the keto diet. It might not be a filling meal, but it makes for a fast and easy snack.
As you can see, there are tons of excellent keto foods that are perfect for when youre on the go and which require zero prep time.
The key is moderation! Foods like cheese, nuts, and berries are great, but you want to be sure not to overeat. These should just be quick snacks that hold over your hunger until you can eat a proper keto meal.
Another thing to be mindful of are labels. There are plenty of keto-friendly snacks you can buy at the store, but always check the labels for added sugars, carbs, or unwanted ingredients.
West SG, McIntyre MD, Piotrowski MJ, Poupin N, Miller DL, Preston AG, Wagner P, Groves LF, Skulas-Ray AC. Effects of dark chocolate and cocoa consumption on endothelial function and arterial stiffness in overweight adults. Br J Nutr. 2014 Feb 111:653-61. doi: 10.1017/S0007114513002912. Epub 2013 Nov 25.
Lordan R, Tsoupras A, Mitra B, Zabetakis I. Dairy Fats and Cardiovascular Disease: Do We Really Need to be Concerned? Foods. 2018 Mar 1 7. pii: E29. doi: 10.3390/foods7030029.
Smoked Salmon & Cream Cheese Cucumber Bites
If youre sick of the same old keto lunch ideas for work, these cucumber bites will give you something to look forward to at lunchtime.
Toss all of your ingredients together.
You may notice I gave a measurement for the pumpkin seeds. Because pumpkin seeds contain carbs, its easy to overdo them.
Put more if you like, but two tablespoons of pumpkin seeds only have two grams of net carbs, and this amount should be more than enough for your salad,
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Cheesy Gluten Free & Keto Chicken Quesadilla
If you were to tell me 10 years ago there would be a diet where I could not only eat a chicken quesadilla for dinner but that the tortilla is actually made out of cheese, I wouldnt have believed it!
To be honest, I dont know how this works. But hey, Im not complaining!
I prefer mine with a bit of crunch.
So after I add the chicken and bake again, I like to pop it on the stovetop for a few minutes on either side.
If you want to cut back on even more calories, youll have to try this healthy chicken salad.
Although mayo is allowed on keto, it is pretty high in calories.
If you swap it out for mashed avocado, youll get the same creamy texture, with the added benefit of healthy fats.
The only drawback for this is that you cant make it too far in advance. Its better when its served fresh.
One of the things I miss most when I diet is a nice, thick burger.
Big, juicy, loaded with cheese and bacon and plenty of extra how can anyone say no?
This recipe has all the elements ground beef, crispy bacon, juicy tomatoes, and shredded cheese and its served in a lettuce wrap to keep it carb-free.
Now, I think the best part about a burger is the pattie.
So, if youre using ground beef anyway, I recommend making it into the actual burger shapes.
That way, youll feel like youre eating a burger and not a diet substitute.
Keto Ham Cheddar & Pickle Roll
Wrap ham and cheddar cheese around a pickle. You may want to eat more than one or have it with something on the side to make it more filling.
If you dont like ham or cheddar cheese, you can of course, make substitutions.
Roll-ups make excellent keto lunch ideas on the go because theyre so portable and not messy to eat.
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Easy Keto Chicken Salad
When you get in the habit of batch cooking all your keto meals for the week, you may find yourself with an excess of chicken. This easy keto chicken salad is the answer to your leftover chickens encore performance.
With just 1g of net carbs, 25g of protein, and 19g of fat per serving, it will keep you satiated until dinner. Psst! If you want to boost your fiber intake without adding carbs, try sprinkling in chia or hemp seeds.
Chocolatey Keto Nut Butter Cups
A chocolatey peanut butter cup you can make in the microwave with staples like butter, heavy cream, Perfect Keto Nut Butter, and unsweetened chocolate? Yes, please!
Perfect Keto Nut Butter is a creamy blend of macadamia nuts, cashews, coconut butter, MCT oil, and just a pinch of vanilla and sea salt plus it has zero added sugars, chemicals, or preservatives. Everyone wins with this keto chocolate peanut butter cup recipe.
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Cold Meat Spinach & Smoked Cheese Keto Plate
Keto White Chicken Chili
It seems like everyone loves chili, and white chicken chili is right behind traditional tomato-based chili with beans in terms of wholesomeness and flavor.
This low carb recipe brings chicken breasts or chicken thighs to the forefront with tons of delicious flavors.
The spicy goodness of this white keto chicken chili comes from bell pepper, chopped green chiles, adobo seasoning, ground cumin, cayenne pepper, and sriracha seasoning.
Sour cream makes this dish over-the-top creamy . Cook this chili in chicken broth for even more nutrition and flavor.
Someone got the idea of wrapping delicious ingredients up in tortillas and serving them as appetizers. The idea was nothing short of brilliant and pinwheels can be an amazing keto snack.
We love pinwheels because there are countless ways you can create whole new recipes with some tortillas and whatever you have in your pantry.
Thankfully, there are some great low carb tortilla options on the market, so that means you can still enjoy pinwheels.
These handy little bite-sized wonders arent just great appetizers. Theyre perfect for lunch, too.
With dry ranch seasoning, shredded cheddar cheese, cream cheese, bacon, and turkey, this one is a winner. You can also use another type of lunch meat if you like.
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Quick Keto Lunch Ideas: Tuna Cakes
For more quick keto lunch ideas, try other fish, such as tuna. In this recipe, you can transform two cans of tuna into an easily pack-able meal by making tuna cakes. These are also kid-friendly which is great when you dont want to prepare different lunches for everyone in the house!
2 Cans of tuna, drained
1 tablespoon Full-fat sour cream
3 tablespoon Parmesan cheese, grated
1 tablespoon Fresh chives, minced
Sprinkle sea salt and fresh black pepper to taste
Easy Keto Lunch Ideas Ready In 5 Minutes
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These easy keto lunch ideas are ready in 5 minutes or less, perfect for when youre short on time!
Yes, thats 5 minutes total, including prep!
So if youre running around like a crazy person before work and forgot to pack your lunch the night before, you can easily throw together these quick keto lunches!
Now, these arent traditional keto lunch recipes because most of these ideas dont have super detailed directions and ingredient quantities.
These are just some yummy keto-friendly lunches that you can throw together on the fly .
Also included are some premade lunch ideas that can be found at the grocery store or online.
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Mini Charcuterie Keto Lunch
Your taste buds will go crazy for this fun low-carb lunch idea.
Charcuterie boards are platters with all types of cold cut fixings, cheese, olives, nuts, and more. Youll love this fun lunch idea!
Typically when you think of a charcuterie board, you think of something big you might put out for a party.
However, this will be a mini version you can make just for yourself.
You can also make a more extensive spread and divide it up into multiple lunches.
Here are some ideas of things you can put in your mini keto charcuterie board lunches:
- Salami, pepperoni, prosciutto, or other cold cuts of your choice
- Pre-sliced and pre-cubed cheese
- Parmesan crisps and low carb crackers
How To Serve
Now, if youre eating this at home, you could spread everything out on a wood serving board or plate.
But, if youre taking this to go, pack them in a food prep container .
For A Little Carby Crunch
Charcuterie boards are often served with bread, but to get that crunch, add some prepackaged parmesan cheese chips or your favorite keto crackers.
Most importantly, get creative putting this together. These are so fun to make, and I know youll enjoy making your own!
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Low Carb Adult Bento Boxes
Bento boxes arent just for kids. They are a clever way to pack a few of your favorite healthy snack foods into a well-balanced lunch thats easy to eat at your desk.
A simple guideline to keep in mind and keep you satiated: 1-2 veggies + 1 fruit + 1 protein +1 fat.
Try one of the bento box ideas below and see what you think.
- Mediterranean Bento: grape tomatoes, feta cheese, Kalamata olives, sliced cucumber, hummus, and hard-boiled eggs.
- Tex Mex Bento: Guacamole, black olives, pepper jack cheese cubes, grape tomatoes, bell pepper strips, tortilla chips .
- Pizza Bistro Box: Hummus, sliced pepperoni, Mozzarella cheese cubes, black olives, roasted bell pepper strips, pita strips .
- Chicken and Hummus Bistro Box: hummus, sliced grilled chicken, cucumbers, pita wedges , and feta cheese.
- Ham & Cheese Roll-ups: Cheddar cheese and ham rolled up, fruit, and veggies.
- Cali Bistro Box: deli turkey, hummus, cucumber, bacon bits, pita chips , and grape tomatoes.
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The Most Versatile Low Carb Lunch On The Go
Low carb meat roll-ups are one of the most versatile keto lunches that I have found. I personally loved the ease of a good sandwich in my carb junkie days. The bread is just a vessel for all the deliciousness inside.
This is exactly why keto lunch meat rolls are such a hit. Skip the carbs and enjoy the best parts of a sandwich with this recipe. Use whatever lunch meat you have on hand, spice up the recipe with a few jalapenos, and make this lunch your own.
Keep it simple keep it easy keto style.
I often hear people saying that keto is too hard. Or that they just dont have the time that it will take to prepare keto-friendly meals. I want to debunk those theories and support you in your journey. I promise you can tailor this lifestyle to fit your needs, whatever those may be.
A great keto hack for me has been to always have lunch meat on hand. I love making keto-friendly enchiladas, or lasagna with lunch meat in place of the noodles or tortillas.
Looking to take your deli meat wraps to the next level, I strongly suggest you try making these super simple keto cheese wraps.
Pizza Chicken Meal Prep
Recipe and picture by Meal Prep on Fleek
Pizza chicken? This is definitely a win! You still get your favorite pizza flavors but lighter and without the high carb crust. This makes for terrific low carb lunch ideas and would surely be a family-friendly healthy weeknight dinner too! Make sure to double the recipe so you can include this in your keto meal prep ideas.
This yummy and gooey chicken pizza cooks up in less than 30 minutes from start to finish.
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