26+ Quick & Easy Keto Lunch Recipes

If you’re looking for easy and quick keto lunch recipes, you’ve come to the right place.

One of the most challenging things about following any type of special diet is having to eat meals away from home. When your co-workers and friends are going out to eat, you may feel like you have to stay behind. That’s OK if you’ve got delicious keto lunch recipes to enjoy.

People who are following special diets like keto face their biggest challenge when they’re trying to plan meals away from home.

Even if you work from home, having some healthy and easy keto lunch ideas can save you.

Healthy meal prep containers with quinoa, chicken and cole slaw

The ketogenic diet, or keto for short, is a popular low-carb, high-fat diet that focuses on consuming foods rich in healthy fats and proteins while minimizing the intake of carbohydrates. This dietary approach can lead to a state of ketosis, where the body burns fat for energy instead of carbohydrates. One of the challenges of maintaining a keto lifestyle is finding diverse and flavorful meal options that adhere to the diet’s principles.

Lunch is a crucial meal when following the keto plan, as it provides an opportunity to refuel and stay energized throughout the day. With a wide variety of delicious and satisfying recipes available, incorporating keto-friendly meals into your lunch routine doesn’t have to be complicated. From hearty salads to mouthwatering casseroles, these dishes are perfect for those seeking to stay committed to their keto journey and enjoy guilt-free meals.

When you’re not prepared with low carb lunch ideas, it’s just easy to grab something that’s quick and unhealthy.

Planning is everything, and when you’re prepared, you’re in charge.

While it can take a bit of extra time to prepare your low carb lunch, it’s worth the time investment. After all, you’re investing in yourself and your health.

Below, we have listed 26 of our favorite easy keto lunch recipes. From chicken salad to chicken soup, and everything in between, we’ve got you covered.

Source: skinnytaste.com

1. Cauliflower Mac and Cheese

There’s an old saying that suggests that if you want to get a kid to eat a vegetable, just put some cheese on it.

You won’t need to coax anyone to gobble up this delicious cheesy cauliflower.

This recipe makes a great side dish for dinner, and then you can take the leftovers for lunch the next day.

Besides being keto-friendly, this keto recipe is also vegetarian.

To make this keto lunch, you can use any type of flour, including almond flour or coconut flour.

The recipe calls for grated sharp cheddar cheese, but you can use whatever cheese you like.

Source: thatlowcarblife.com

2. Keto Vegetable Soup

There’s nothing better than a bit pot of steaming veggie soup simmering on the stove, is there? And when you take some to work for lunch the next day, you know it’s going to be a great day.

This recipe is loaded with vegetables like cauliflower florets, garlic, celery, green beans, and onion.

The soup gets its sauciness from beef broth, but you can also use chicken broth.

The recipe author notes that although this vegetable soup does have carrots, she still considers it a keto soup because it only has two carrots spread throughout the soup.

Of course, you can leave the carrots out if you want to do that.

Source: seasonlycreations.com

3. Cheesy Keto and Gluten Free Chicken Quesadilla

Tex-Mex and Mexican food are some of the world’s most popular cuisines.

These foods are filled with spices and have tremendous flavors. The problem is that they can often be loaded with carbs.

If you love Mexican food, you’re going to rejoice over this recipe for low carb and gluten free quesadillas.

To make the low carb tortillas, you need coconut flour, heavy cream, egg whites, and xanthan gum.

The filling for your quesadillas is cooked and shredded chicken, cheddar cheese, scallions, and cilantro.

You can adapt this lunch recipe for use with other ingredients, too.

Source: gimmedelicious.com

4. Zucchini Noodles with Butter, Garlic, and Parmesan

One of the things most people miss when they adopt a keto lifestyle is pasta. After all, pasta is pretty universally loved.

Fortunately, with new technology comes some fantastic solutions.

If you have a spiralizer tool in your kitchen, you can make zucchini noodles, which are often called zoodles.

This pasta dish is to die for. With the combined flavors of garlic, butter, and Parmesan cheese, it’s sure to be a hit at your family dinner table.

The great news is that this zucchini dish also makes a great lunch.

Source: thebetteredblondie.com

5. Easy Keto Egg Salad Recipe

Egg salad is a terrific keto meal and it’s a lunch that is easy to make.

Besides being delicious, you get all of that awesome protein from the eggs.

Also, you can add in veggies that help fill you up, too.

This recipe calls for red onion, but technically, you can use any type of onion. We recommend adding some celery, too.

Keep in mind that mayonnaise is a keto-friendly condiment, but don’t go too crazy with it because it is high in calories.

The fresh dill, fresh chives, and Dijon mustard flavor this egg salad delightfully.

Source: ketokarma.com

6. Creamy Taco Soup

When it comes to comforting dishes, a rich, creamy soup is an absolute delight.

We love Tex-Mex flavors, and this creamy taco soup satisfies on so many levels.

This is a one-pot meal, and who doesn’t love that?

You can make this savory taco soup for dinner and take leftovers for lunch. Another idea is to make a big pot of this on the weekend and do meal prep.

Cream cheese makes this soup oh-so-creamy, and bell pepper adds tons of flavor.

You can even freeze some up in single-serving portions to pull out of the freezer on busy days.

Source: natashaskitchen.com

7. Avocado Chicken Salad

Avocados, bacon, and shredded grilled chicken. What more do you need in life?

This salad is so filling and delicious. It makes the perfect lunch, whether you’re at home on the weekends or at work during the week.

For this recipe, you need chunks of ripe avocado, bacon, fresh chives or green onions, and dill.

You can use grilled chicken that you shred or leftover rotisserie chicken. Omit the corn that this recipe calls for to make it a keto lunch.

The tangy lemon dressing is made with fresh lemon juice, extra virgin olive oil, sea salt, and black pepper.

We love this low carb lunch recipe.

Source: countrysidecravings.com

8. Salmon Salad with Spinach and Avocado

When you bring together spinach, salmon, and avocado, you have a power meal that is unbeatable.

This recipe is great for making in a Mason jar. All you have to do is carry it to work and stick it in the fridge.

Then, lunch is ready whenever you are.

You can make this salad for lunch the day after you have salmon for dinner (if you’re lucky enough to have leftovers).

The fresh lemon juice gives this salad a nice refreshing taste, and the Dijon mustard adds plenty of flavor.

Source: 40aprons.com

9. Easy Keto Tuna Salad

It seems that people used to eat a lot more tuna salad than they do now.

Fortunately, this classic salad dish is keto-friendly and has a wonderful tangy taste that we love.

This recipe calls for fresh lemon juice and dill relish, both of which give the tuna salad excellent flavor. The garlic adds an even more amazing flavor.

You can serve this tuna salad over a bed of greens or in a sandwich with keto bread.

Feel free to add some tomato slices to make this a deliciously well-balanced and easy keto lunch idea.

Source: grandbaby-cakes.com

10. Keto Shrimp and Grits

Did you think that you couldn’t enjoy the classic Southern favorite grits on a keto diet or a low carb diet?

Well, our friend cauliflower came to our aid once again.

Shrimp and grits is a classic Southern recipe that is hugely popular because of its combination of spicy, tender shrimp and creamy grits.

For this keto meal plan, you need Cajun seasoning, paprika, and garlic.

This recipe gets its creaminess from heavy cream. The bacon adds so much flavor and texture that it’s divine.

To make this keto lunch recipe, use either chicken broth or chicken stock.

Source: stepawayfromthecarbs.com

11. Keto Bacon Cheeseburger Wraps

If you’re a devoted carnivore, you know there are few things more delectable than a big old bacon cheeseburger.

You don’t have to give up bacon cheeseburgers entirely when you’re following a keto diet. Keto dieters just have to modify your burger a little bit and eat a bunless burger.

The filling for these bacon cheeseburger wraps is made with ground beef, chopped onion, tomato sauce, and cheddar cheese.

All you have to do is add some crispy bacon and you’ve got heaven in a wrap.

To make these bacon cheeseburger wraps, you can use low carb tortillas or lettuce leaves.

Source: ketokarma.com

12. Keto Cauliflower Potato Salad

Potato salad and other cold salads are great for lunches.

The problem is that potatoes are not low carb, so it’s hard to work them into a keto diet.

Fortunately, the beloved cauliflower came to the rescue again.

This “potato salad” (faux-tato salad?) is made from cauliflower, chopped boiled eggs, and crispy crumbled bacon.

This cauliflower salad gets its flavor from pickle juice, chopped dill pickles, Dijon mustard, and green onion.

The celery in this salad gives a nice crunch, and the mayonnaise makes it super creamy.

Source: delish.com

13. Keto BLT Stuffed Avocado

Whoever discovered the BLT (bacon, lettuce, and tomato sandwich) deserves a huge prize or some sort of award.

The delightful tanginess, crunch, and saltiness of the BLT are legendary. And you can still enjoy this delicious sandwich on keto if you use keto bread.

However, why not get all of this amazing flavor in another way: stuffed low carb BLT avocados.

To make your bacon super crispy, we recommend baking it. Lay your bacon flat on a sheet pan and let it bake until brown and crispy.

Source: sweetcdesigns.com

14. 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 (in a totally good way!). Cook this chili in chicken broth for even more nutrition and flavor.

Source: easywraprecipes.com

15. Turkey Bacon Ranch Pinwheels

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 aren’t just great appetizers. They’re 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.

Source: alenamenko.com

16. Spicy Taco Shrimp Lettuce Wraps

This recipe for a shrimp taco lettuce wrap isn’t just low carb. In addition to being an easy keto lunch recipe, these tasty little tacos are also a gluten free meal.

Shrimp is one of the delights of living a healthy eating lifestyle. They’re low in calories and fat, but high in flavor.

For the next Taco Tuesday, you can enjoy these shrimp tacos that are bursting with keto goodness.

The seasonings are red chili pepper flakes, lime juice, and chili powder. Using olive oil gives you plenty of healthy fat.

Serve these shrimp tacos with pico de gallo made with tomato, cilantro, and red onion. Don’t forget the chunks of avocado.

This is a great keto lunch idea.

Source: joyfoodsunshine.com

17. Low Carb and Keto Chicken Lettuce Wraps PF Chang’s Recipe

When you can use crispy green lettuce leaves as wraps, you will probably not even miss the tortillas.

These wraps are one of the most popular menu items at the Asian-fusion restaurant chain PF Changs.

As if this recipe could get any better, it’s also dairy-free and gluten-free.

Also, you can use whatever type of lettuce you have, including butterhead lettuce, romaine lettuce, and green leafy lettuce.

This recipe has peanut butter, which always brings plenty of delicious peanut flavor. However, you can use any nut butter you like, including cashew butter or almond butter.

Wraps are some of our favorite keto lunch recipes and they make an excellent meal.

Source: seekinggoodeats.com

18. Keto Skillet Chicken Fajitas

When it comes to a Mexican food meal, there are few recipes that are more coveted than fajitas. Fajitas are one of our favorite dinner recipes, but they’re also great for a keto lunch.

There’s just something exciting about that moment when sizzling skillet fajitas arrive at your table.

Well, you can make fajitas at home, and they’re even keto-friendly if you ditch the tortillas (or use low carb tortillas).

The seasoning comes from a homemade taco seasoning mix, but you can also use a store-bought version.

When you make fajitas, be sure to use plenty of onion and bell pepper. You can make these chicken fajitas with either chicken breast or chicken thigh.

Source: carbmanager.com

19. Keto Avocado and Smoked Salmon Plate

Salmon and avocado are both superfoods, and when you bring the two together with some healthy greens, you’ve got a power lunch that is utterly enjoyable.

For this recipe, you can use smoked salmon that is pastrami seasoned if you can find that. However, any smoked salmon will still work beautifully.

For the greens, use arugula, spinach, or whatever greens you like. The green onions add not just a nice garnish but also excellent flavor.

Serve sour cream on the side to complete this gorgeous meal.

Source: eatwell101.com

20. Keto Burrito Bowl

Perhaps one of the best uses of cauliflower is the wonder that is cauliflower rice.

Thanks to cauliflower rice, people who are following a keto diet can enjoy some of the same foods they used to enjoy.

For example, saucy foods just beg for rice to soak up all of the yummy sauces in some of our favorite traditional recipes, and cauliflower rice can do that just as well.

Burrito bowls are a great way to use cauliflower rice to bring a meal together.

With spices like paprika, chili powder, cumin, and garlic powder, this recipe is a winner.

Source: thechunkychef.com

21. Healthy Keto Cobb Salad Recipe

By their very nature, cobb salads are low carb meals and this is one of our favorite keto lunch recipes.

A cobb salad has tons of protein and beneficial fiber, and this recipe adds some extra fats because the chicken is cooked in bacon grease.

The avocado adds some nice heart-healthy fat, and the blue cheese is incredibly flavorful.

We love that this recipe includes a keto ranch dressing option, too.

The ranch dressing is made from sour cream, mayonnaise, lemon juice, dried dill, chives, garlic powder, onion powder, heavy cream, kosher salt, and black pepper.

Source: wholesomeyum.com

22. Low Carb Broccoli Cheese Soup

Cheese is one of the many joys of living a keto lifestyle, and when you want a cheesy soup, there’s nothing as satisfying as broccoli cheese soup.

This soup recipe is vegetarian, so it’s a great soup to make for Meatless Monday.

Also, if you need another reason to love this soup, it’s gluten free.

The soup is made with a whopping four cloves of garlic, heavy cream, broccoli, and shredded cheddar cheese. You can use another type of shredded cheese if you like.

You can use chicken broth, vegetable broth, or bone broth to make this soup.

Source: healthyseasonalrecipes.com

23. Keto Chicken Soup

We have already expressed our love of cauliflower rice, and this recipe for keto chicken soup adds tons of flavor to the rice.

You can make your own cauliflower rice or buy some that is frozen. Either way, you’re good to go with this easy recipe.

This delicious and hearty soup gets its flavor from the wonderful spices used to make it. With garlic, dried thyme, and smoked paprika, you know it’s absolutely perfect.

Celery and onions add not just flavor but texture, and chicken broth makes this soup super saucy.

Chicken soup is one of our favorite easy keto meals.

Source: ketoconnect.net

24. Keto Egg Rolls in Bowls

Egg rolls are a beloved Asian savory treat, but what makes them so wonderful isn’t just the eggroll wrapper.

It’s the ingredients inside the eggrolls that make them so special.

That’s so good to keep in mind because it means that you can take all of those delicious veggies and spices and make them into a lunch bowl.

To make this egg roll in a bowl, you need ground beef, ground pork, ground chicken, or ground turkey.

The veggies are cabbage and green onion.

Chicken broth brings it all together and the spices send this bowl lunch over the top.

Source: the-girl-who-ate-everything.com

25. Keto Broccoli Salad

Broccoli salad is a hugely popular side dish at BBQs and potluck dinners.

What if we told you that you can also enjoy this timeless classic on a keto diet?

This delicious keto salad with a satisfying crunch has bacon, onion, cheese, pumpkin seeds, sunflower seeds, and, of course, broccoli.

Best of all, this wholesome bunch of goodness is in a creamy mayonnaise dressing.

To give this salad the signature sweetness we all love from broccoli salad, use a low carb sweetener like Erythritol.

The apple cider vinegar gives this salad a nice kick.

Source: thatlowcarblife.com

26. Chicken Salad

We love chicken salad because it’s really easy to make and you can use up leftover chicken (or turkey) to make a delicious batch for lunch.

When you have keto chicken salad ready-made in your fridge, you’re more likely to resist splurging on eating out.

While most people love a nice chicken salad sandwich, you can use crispy lettuce leaves to make your own healthy wrap.

This recipe calls for chopped boiled eggs and pecans. Alternatively, you can opt for walnuts. either way, you’re getting some heart-healthy fats in your midday meal.

In the video below, you can discover even more great keto lunch ideas and easy keto recipes.

Healthy meal prep containers with quinoa, chicken and cole slaw

Our 30+ BEST Quick & Easy Keto Lunch Recipes (+Easy Keto Egg Salad)

These recipes are sure to please. So, gather your family and friends and enjoy. Let us know your thoughts!
5 from 6 votes
Total Time 29 minutes
Course Main Course
Cuisine American
Servings 3
Calories 250 kcal


  • 8 chopped hard boiled eggs
  • 1/4 cup olive oil mayonnaise
  • 1 Tablespoon Dijon mustard
  • 2 Tablespoon diced red onion
  • 1 Tablespoon chopped fresh chives
  • 1 Tablespoon chopped fresh dill
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper


  • Mix all ingredients in a bowl and stir well.
  • Chill before serving.


Select your favorite recipe.
Organize all the required ingredients.
Enjoy the food.


Calories: 250kcal
Keyword keto egg salad, keto lunch recipes
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Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
Cassie Marshall
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