Keto lunches can be tasty and filling while helping you stick to your low-carb diet. With the right recipes, you can enjoy delicious midday meals without breaking your ketosis. These lunch ideas are perfect for work, home, or on-the-go eating.
You’ll find 26 keto-friendly lunch recipes that are quick and easy to make. From salads and wraps to hot dishes, there’s something for every taste. These recipes use low-carb ingredients like vegetables, meats, and cheeses to create satisfying meals that fit your keto lifestyle.
Zucchini noodles with pesto sauce offer a tasty keto-friendly lunch option. To make this dish, you’ll need zucchini, pesto, and olive oil.
Start by spiralizing your zucchini to create noodle-like strands. Heat olive oil in a pan over medium heat. Add the zucchini noodles and cook for 2-5 minutes, tossing frequently.
Once warmed through, remove the noodles from heat. Stir in your favorite pesto sauce. You can use store-bought or homemade pesto.
This quick and easy meal is low in carbs but high in flavor. It’s a great way to enjoy a pasta-like dish while sticking to your keto diet.
Tuna salad lettuce wraps make a tasty and easy keto lunch option. To make them, mix canned tuna with mayo, mustard, and diced veggies like onion and celery.
Spoon the tuna mixture onto large lettuce leaves. Romaine or butter lettuce work well. Roll up the leaves to create wraps.
For extra flavor, try adding shredded cheese, chopped hard-boiled eggs, or diced avocado to your tuna salad. A sprinkle of fresh dill or a dash of hot sauce can also jazz things up.
These wraps are quick to prepare and portable. You can make the tuna salad ahead of time and assemble the wraps when ready to eat.
Keto egg salad is a tasty, low-carb lunch option. Start by boiling eggs for about 12 minutes. Cool them in an ice bath, then peel and chop.
Mix the chopped eggs with mayonnaise, mustard, and lemon juice. Add salt and pepper to taste. You can also include green onions for extra flavor.
This simple recipe is quick to make and fits well into a keto diet. It’s high in protein and healthy fats, keeping you full throughout the day.
Serve your egg salad on lettuce wraps or with keto-friendly vegetables for a complete meal. You can make a batch ahead of time for easy lunches during the week.
Cobb salad is a keto-friendly lunch option packed with protein and healthy fats. You can make it easily at home.
Start by cooking crispy bacon and chopping hard-boiled eggs. Arrange lettuce on a plate and top with the bacon, eggs, diced avocado, cherry tomatoes, and crumbled blue cheese.
For the ranch dressing, mix mayonnaise, sour cream, and herbs like dill and chives. Add a splash of lemon juice for tang. Drizzle the dressing over your salad just before eating.
This filling salad keeps you satisfied while staying low in carbs. You can prep the ingredients ahead of time for quick assembly during busy weeks.
Keto stuffed bell peppers make a tasty and filling lunch option. You can prepare them in about 20 minutes.
Start by cutting bell peppers in half and removing the seeds. Brown ground meat in a pan with olive oil. Add low-carb tomato sauce and spices like salt, pepper, thyme, and garlic powder.
Mix in some cauliflower rice for extra texture. Spoon the meat mixture into the pepper halves. You can top them with cheese if you like.
Bake the stuffed peppers at 375°F for about 20-25 minutes. They’re done when heated through and the peppers are tender.
Turkey and cheese roll-ups are a quick and tasty keto lunch option. You can make them easily with just a few ingredients.
Start by laying out slices of turkey breast. Spread a layer of cream cheese on each slice. Add some sliced cucumber and bell peppers for crunch.
Roll up the turkey tightly, starting from one end. Slice the rolls into bite-sized pieces if desired. You can eat them right away or pack them for later.
These roll-ups are low in carbs and high in protein. They’re perfect for a light meal or snack on the go.
A keto BLT salad gives you all the flavors of the classic sandwich without the carbs. Start with a base of fresh greens like iceberg lettuce or arugula.
Add crispy bacon pieces, juicy tomatoes, and creamy avocado on top. For dressing, use mayo or Greek yogurt mixed with garlic powder and onion powder.
You can customize your salad by adding extras like shredded cheese or chopped green onions. This quick and easy salad works great for lunch or dinner.
It’s also perfect to pack for work or on-the-go meals. The mix of protein, healthy fats, and veggies will keep you full and energized.
To make it, start by sautéing garlic and onions in butter. Add broccoli florets, chicken broth, and heavy cream to the pot. Let it simmer until the broccoli is tender.
For extra flavor, try roasting the broccoli first. This adds a nice depth to the soup. Once everything is cooked, blend in cheddar cheese until melted.
Season with salt, pepper, and any other spices you like. Paprika or turmeric can give it a nice kick. This soup is filling and perfect for cold days.
Keto chicken tenders are a tasty low-carb lunch option. You can make them by coating chicken strips in a mixture of almond flour, pork rinds, and spices.
To prepare, dip the chicken in beaten egg or mayonnaise first. Then coat it in the keto-friendly breading.
Bake the tenders in a 400°F oven until crispy and cooked through. For extra crunch, use a wire rack on your baking sheet.
These chicken tenders are great on their own or with a side salad. You can also serve them with sugar-free dipping sauces for added flavor.
Buffalo cauliflower bites are a tasty keto-friendly lunch option. They’re easy to make and pack a flavorful punch.
To prepare, preheat your oven to 450°F. Cut a head of cauliflower into bite-sized florets.
Mix hot sauce, olive oil, and garlic powder in a bowl. Toss the cauliflower florets in this mixture to coat them evenly.
Spread the coated cauliflower on a baking sheet lined with parchment paper. Bake for about 20 minutes.
For extra crispiness, you can brush more hot sauce mixture on the florets halfway through cooking. These spicy bites are perfect for a quick and satisfying keto lunch.
Caesar salad with grilled chicken is a tasty keto-friendly lunch option. You can start with a mix of greens like romaine lettuce, kale, and spinach.
Add sliced grilled chicken for protein. Top with grated Parmesan cheese and crumbled bacon for extra flavor and fat.
For the dressing, blend mayonnaise, Parmesan, garlic, lemon juice, and Dijon mustard. Look for a low-carb, sugar-free Caesar dressing if you’re short on time.
Toss the greens with the dressing and add your toppings. This meal is filling, low in carbs, and high in healthy fats – perfect for your keto diet.
Cucumber and cream cheese roll-ups are a tasty keto-friendly lunch option. Start by slicing cucumbers thinly lengthwise. Spread softened cream cheese on each slice.
Add your favorite toppings like smoked salmon, diced pickles, or avocado. Roll up the cucumber slices tightly, starting from one end.
Chill the rolls in the fridge for 30 minutes to help them set. Slice into bite-sized pieces before serving. These roll-ups are refreshing, low in carbs, and perfect for a light summer meal.
You can customize the flavors by mixing herbs or spices into the cream cheese. Try dill, chives, or everything bagel seasoning for extra zest.
This tasty dish brings the flavors of a cheeseburger to your plate without the carbs. You’ll need ground beef, cheese, and low-carb veggies.
Start by browning the beef in a pan. Add some minced garlic and onions for extra flavor. Mix in cauliflower rice as a low-carb substitute for regular rice.
Combine the meat mixture with cheese and cream in a casserole dish. Bake until the cheese is melted and bubbly. For added crunch, top with crispy bacon pieces before serving.
This hearty meal is perfect for lunch or dinner. It’s filling, satisfying, and keeps you on track with your keto diet goals.
Keto meatballs are a tasty and filling lunch option that’s low in carbs. You can make them with a mix of ground beef and pork for extra flavor.
To keep them keto-friendly, use almond flour instead of breadcrumbs. Add grated Parmesan cheese, eggs, and spices like Italian seasoning, garlic powder, and onion flakes.
You can bake your meatballs in the oven at 425°F for about 20 minutes. Another option is to fry them in a skillet over medium heat until cooked through.
Serve your keto meatballs with a low-carb sauce like marinara or a creamy mustard glaze. Pair them with zucchini noodles or cauliflower rice for a complete meal.
This keto-friendly dish combines crispy prosciutto with tender asparagus. It’s easy to make and perfect for a quick lunch.
Preheat your oven to 450°F (225°C). Wash and trim the asparagus spears. Wrap each spear with a slice of prosciutto.
Place the wrapped asparagus on a baking sheet lined with foil. Bake for 10 minutes, flipping halfway through. The prosciutto will become crispy and the asparagus will be cooked just right.
You can add a sprinkle of goat cheese for extra flavor. This dish is low in carbs and high in taste, making it an ideal keto lunch option.
Keto chicken salad is a tasty and filling lunch option. It’s easy to make and packed with protein.
Start with cooked, shredded chicken breast. Mix it with mayo, mustard, and herbs in a bowl. Add chopped celery and green onions for crunch.
You can customize your salad with extras like diced eggs or pecans. Season with salt, pepper, and a splash of lemon juice to taste.
Chill the salad for at least 2 hours before eating. This lets the flavors blend together. Serve it on lettuce leaves or eat it straight from the bowl.
This simple recipe fits perfectly into a keto diet. It’s low in carbs but high in healthy fats and protein.
Health Benefits of Keto Lunches
Keto lunches can boost your health in important ways. They help with losing weight and give you more energy during the day.
Weight Loss Support
Keto lunches are low in carbs and high in healthy fats. This mix helps your body burn fat for fuel instead of sugar. When you eat keto, you feel full longer. You may eat less overall without feeling hungry.
Keto foods also keep your blood sugar steady. This can stop cravings and snacking between meals. Over time, these effects can lead to weight loss.
Some keto lunch ideas include salads with avocado and chicken, or lettuce wraps with turkey and cheese. These meals give you protein and fats to keep you satisfied.
Improved Energy Levels
Keto lunches can give you steady energy all afternoon. They don’t cause the sugar spikes and crashes that high-carb meals do. This means you won’t feel sleepy after lunch.
Your body learns to use fat for energy on a keto diet. This can lead to more stable energy levels throughout the day. You may feel more alert and focused at work.
Good keto lunch choices for energy include:
Tuna salad with celery sticks
Hard-boiled eggs with spinach
Beef and vegetable soup
These meals give you fuel without weighing you down. You can stay productive and avoid the mid-afternoon slump.
Essential Ingredients for Keto Lunch Recipes
Keto lunches need specific ingredients to keep you in ketosis. These foods are high in fat, have moderate protein, and are low in carbs. Let’s look at the key items you’ll want to stock up on.
Healthy Fats
Fats are the backbone of keto meals. You’ll want to use them often in your lunches. Good choices include:
Avocado and avocado oil
Olive oil
Coconut oil
Butter and ghee
Heavy cream
Nuts and seeds
These fats add flavor and keep you full. They also help your body stay in ketosis.
Drizzle oils on salads or use them for cooking. Add nuts to your meals for crunch. Slice avocados onto your plate for a creamy boost.
Protein Sources
Protein is important, but you don’t need huge amounts on keto. Focus on these options:
Eggs
Chicken
Beef
Fish (salmon, tuna, sardines)
Pork
Turkey
Cheese
These foods give you energy and help build muscle. They’re also filling and tasty.
Hard-boil eggs for quick snacks. Grill chicken for salads. Add cheese to your veggies for extra flavor.
Low-Carb Vegetables
Veggies add nutrients and fiber to your keto lunches. Pick ones that are low in carbs:
Leafy greens (spinach, kale, lettuce)
Cauliflower
Broccoli
Zucchini
Bell peppers
Cucumber
Celery
These veggies are packed with vitamins but won’t kick you out of ketosis.
Make salads with leafy greens. Use cauliflower as a rice substitute. Slice cucumber and celery for crunchy sides.
Meal Planning Tips for Keto Lunches
Planning ahead is key for keto lunch success. Focus on batch cooking and portion control to save time and stay on track with your low-carb goals.
Batch Cooking
Cook larger amounts of keto-friendly foods on weekends. Grill extra chicken breasts or make a big pot of chili. Store cooked meats, veggies, and sauces in the fridge or freezer. This gives you ready-to-go ingredients for quick lunches.
Try making “meal prep” containers with pre-portioned lunches for the week. Fill them with a protein, low-carb veggies, and healthy fats. Salads, cauliflower rice bowls, and lettuce wraps work well.
Keep hard-boiled eggs, nuts, and cheese sticks on hand for easy snacks or lunch add-ons. Having these items ready saves time and helps you resist non-keto options.
Portion Control
Use measuring tools to track your portions. This helps you stay within your carb and calorie goals. A food scale is great for meats and cheese. Measuring cups work well for nuts and seeds.
Try the plate method: fill half your plate with low-carb veggies, a quarter with protein, and a quarter with healthy fats. This visual guide makes portioning easier.
Pack lunches in bento-style containers with separate compartments. This naturally creates balanced portions and keeps foods from mixing. It also makes grab-and-go lunches simple.
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.
