15 Keto Lunch Ideas to Prep in Advance

Did you know that over 30% of people struggle to find quick and healthy lunch options while on a ketogenic diet? If you’re looking to shake up your meal prep routine, you’re in the right place! In this blog, we’ll share 15 delicious keto lunch ideas that are incredibly easy to prepare in advance, so you can stay on track with your health goals without sacrificing flavor or variety.

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Creamy Avocado Chicken Salad Wraps

This Creamy Avocado Chicken Salad Wraps recipe is a delicious blend of fresh flavors and creamy texture that makes it a perfect meal for lunch or a light dinner. The creamy avocado mixed with tender chicken and zesty lime creates an irresistible dish that’s both healthy and satisfying.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 ripe avocado, mashed
• 1/4 cup Greek yogurt
• 1 tablespoon lime juice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cilantro, chopped
• 4 large lettuce leaves or wraps of your choice

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the shredded chicken and mashed avocado.

2. Add Greek yogurt, lime juice, garlic powder, onion powder, salt, and black pepper to the bowl. Mix well until all ingredients are thoroughly combined.

3. Gently fold in the halved cherry tomatoes and chopped cilantro.

4. Lay the lettuce leaves or wraps flat on a plate and spoon the creamy chicken salad mixture onto each one.

5. Roll up the wraps tightly, and serve immediately or refrigerate for later.

Tips:

• For added crunch, include chopped cucumbers or bell peppers in the mixture.
• Serve with a side of fresh fruit for a well-rounded meal.
• Use leftover rotisserie chicken for a quicker preparation.
• Store any leftover chicken salad in an airtight container in the refrigerator for up to 2 days.

Zucchini Noodle Shrimp Stir-Fry

This Zucchini Noodle Shrimp Stir-Fry is a light and flavorful dish that combines the savory taste of shrimp with fresh vegetables and a tangy sauce. The dish’s vibrant flavors and low-carb appeal make it a perfect choice for a healthy weeknight meal.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated
• 1 tablespoon green onions, chopped
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. Heat the olive oil in a large skillet over medium heat.

2. Add the garlic and ginger, sautéing for about 30 seconds until fragrant.

3. Add the sliced bell pepper and julienned carrot to the skillet, cooking for 3-4 minutes until slightly tender.

4. Incorporate the shrimp into the skillet and cook until they turn pink, about 2-3 minutes.

5. Add the spiralized zucchini, soy sauce, sesame oil, salt, and pepper, stirring everything together for an additional 2-3 minutes until the zucchini is tender.

6. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Tips:

• For added flavor, marinate the shrimp in a mixture of soy sauce and ginger for 15 minutes before cooking.
• Feel free to customize the vegetables based on your preferences or what you have on hand.
• Serve with a side of rice or quinoa for a more filling meal.

Broccoli Cheddar Stuffed Chicken Breasts

This Broccoli Cheddar Stuffed Chicken Breasts recipe brings together tender chicken and rich cheddar cheese infused with the freshness of broccoli, creating a deliciously satisfying dish. Perfect for a family meal or a dinner party, this recipe highlights savory flavors that everyone will love.

Ingredients:

• 4 boneless chicken breasts
• 1 cup fresh broccoli florets, chopped
• 1 cup sharp cheddar cheese, shredded
• 1/2 cup cream cheese, softened
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/2 teaspoon paprika

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a medium bowl, mix together the chopped broccoli, cheddar cheese, cream cheese, garlic powder, onion powder, salt, and pepper until well combined.

3. Cut a pocket in each chicken breast by slicing horizontally, being careful not to cut all the way through.

4. Stuff each chicken breast with the broccoli and cheese mixture, then secure with toothpicks if necessary.

5. Season the outside of the chicken breasts with olive oil, paprika, salt, and pepper.

6. Place the stuffed chicken breasts in a baking dish and bake for 25-30 minutes, or until the chicken is cooked through and no longer pink in the center.

7. Remove from the oven and let rest for 5 minutes before slicing to serve.

Tips:

• For extra flavor, marinate the chicken breasts in your favorite seasoning for 30 minutes before stuffing.
• You can substitute the broccoli with spinach or other vegetables for variation.
• Serve with a side salad or rice for a complete meal.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Spicy Cauliflower Rice Bowl

This Spicy Cauliflower Rice Bowl is a vibrant and nutritious meal that packs a flavorful punch with its zesty spices and fresh ingredients. Perfect for a quick weeknight dinner or a healthy lunch, this dish is sure to tantalize your taste buds.

Ingredients:

• 1 head cauliflower, grated or riced
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1 bell pepper, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 cup black beans, drained and rinsed
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a large pan, heat the olive oil over medium heat.

2. Add the chopped onion and diced bell pepper. Sauté for about 3-4 minutes until softened.

3. Stir in the minced garlic, cumin, paprika, and cayenne pepper. Cook for an additional minute until fragrant.

4. Add the riced cauliflower to the pan, stirring well to combine. Cook for about 5-7 minutes until the cauliflower is tender.

5. Mix in the black beans and cook for another 2-3 minutes until heated through.

6. Remove from heat and stir in fresh cilantro and lime juice. Season with salt and pepper to taste.

Tips:

• For extra protein, consider adding grilled chicken or tofu on top.
• Adjust the level of spice by modifying the amount of cayenne pepper.
• Feel free to add any seasonal vegetables to customize your bowl.

Italian Sausage and Spinach Frittata

This Italian Sausage and Spinach Frittata is a delightful blend of savory sausage and fresh spinach, creating a satisfying dish perfect for breakfast or brunch. The rich flavors meld beautifully for a tasty and nutritious meal that everyone will love.

Ingredients:

• 8 large eggs
• 1 cup fresh spinach, chopped
• 1 cup Italian sausage, cooked and crumbled
• 1/2 cup shredded mozzarella cheese
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.

3. Add the cooked sausage, chopped spinach, and mozzarella cheese to the egg mixture and stir gently.

4. Heat olive oil in an oven-safe skillet over medium heat. Pour the egg mixture into the skillet and cook for about 5 minutes, allowing the edges to set.

5. Transfer the skillet to the preheated oven and bake for 15 minutes, or until the frittata is set and lightly browned on top.

6. Remove from the oven and let it cool for a few minutes before slicing. Serve warm.

Tips:

• For added flavor, sauté some onions or bell peppers with the sausage before adding them to the egg mixture.
• You can substitute the mozzarella with any cheese of your choice, such as feta or cheddar.
• This frittata can be stored in the refrigerator for up to 3 days and reheated in the microwave.

Bacon-Wrapped Asparagus Bundles

These Bacon-Wrapped Asparagus Bundles are a delightful combination of crispy bacon and tender asparagus, creating a savory appetizer that’s perfect for gatherings or as a side dish. The smoky flavor of the bacon beautifully complements the freshness of the asparagus, making it a fan favorite.

Ingredients:

• 1 pound asparagus, trimmed
• 8 slices bacon
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon black pepper
• 1 teaspoon sea salt
• 1 tablespoon balsamic vinegar (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a large bowl, toss the trimmed asparagus with olive oil, garlic powder, sea salt, and black pepper until evenly coated.

3. Divide the asparagus into bundles, typically three to four stalks per bundle, and wrap each bundle with a slice of bacon.

4. Place the bacon-wrapped bundles on a baking sheet lined with parchment paper.

5. Bake in the preheated oven for about 20 minutes, or until the bacon is crispy and the asparagus is tender.

6. If desired, drizzle with balsamic vinegar before serving for an extra burst of flavor.

Tips:

• Choose thicker asparagus stalks for a heartier bite that holds up well against the bacon.
• You can pre-cook the bacon slightly in the microwave to reduce the baking time.
• Experiment with different seasonings, such as chili powder or paprika, for added flavor.

Egg Salad Lettuce Cups

This Egg Salad Lettuce Cups recipe is a fresh and healthy twist on traditional egg salad, featuring crisp lettuce and a creamy blend of flavors that make for a delightful appetizer or light meal.

Ingredients:

• 6 hard-boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup celery, finely chopped
• 2 tablespoons green onions, sliced
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste
• 1 head of romaine or butter lettuce, leaves separated

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a medium bowl, combine the chopped hard-boiled eggs, mayonnaise, Dijon mustard, celery, green onions, and dill.

2. Mix everything until well combined. Season with salt and pepper to taste.

3. Take a lettuce leaf and spoon a generous amount of the egg salad mixture into the center.

4. Repeat with the remaining lettuce leaves and egg salad mixture.

5. Serve immediately as fresh and crunchy wraps.

Tips:

• For added flavor, try mixing in some chopped pickles or relish.
• Make sure to serve the egg salad immediately to keep the lettuce crisp.
• You can prepare the egg salad ahead of time and store it in the refrigerator until ready to serve.

Cabbage and Beef Skillet

This Cabbage and Beef Skillet recipe brings together tender ground beef and crunchy cabbage, creating a satisfying dish packed with savory flavors and a hint of sweetness. It’s a perfect one-pan meal that’s both quick and comforting.

Ingredients:

• 1 pound ground beef
• 4 cups chopped cabbage
• 1 cup diced onion
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon Worcestershire sauce
• 1 teaspoon sugar

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet, heat the olive oil over medium heat.

2. Add the diced onion and garlic, sautéing until the onion becomes translucent.

3. Add the ground beef to the skillet, breaking it apart with a spoon and cooking until browned.

4. Stir in the chopped cabbage, diced tomatoes, Worcestershire sauce, paprika, salt, black pepper, and sugar.

5. Mix well and cover the skillet, cooking for about 10-15 minutes until the cabbage is tender.

6. Serve hot, garnished with fresh herbs if desired.

Tips:

• For extra flavor, add a splash of hot sauce or some red pepper flakes.
• Feel free to substitute ground turkey or chicken for a leaner option.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Pesto Zoodle Salad with Grilled Chicken

This Pesto Zoodle Salad with Grilled Chicken is a refreshing and healthy dish that combines vibrant flavors of basil, garlic, and grilled chicken. It’s perfect for a light lunch or dinner, offering a delightful twist on traditional pasta salads.

Ingredients:

• 4 cups zucchini noodles (zoodles)
• 2 cups cherry tomatoes, halved
• 1 cup fresh basil, chopped
• 1/2 cup pesto sauce
• 2 grilled chicken breasts, sliced
• 1/4 cup pine nuts, toasted
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. Begin by grilling the chicken breasts until fully cooked, about 5-7 minutes per side. Allow to cool, then slice thinly.

2. In a large mixing bowl, combine the zucchini noodles and cherry tomatoes.

3. Add the chopped basil and pesto sauce to the bowl, mixing well to coat all ingredients.

4. Drizzle with olive oil and season with salt and pepper to taste.

5. Top the salad with sliced grilled chicken and sprinkle with toasted pine nuts before serving.

Tips:

• For extra flavor, marinate chicken breasts in balsamic vinegar before grilling.
• You can substitute spiralized carrots or cucumber for a different texture.
• Store leftovers in the fridge for up to 2 days; dress just before serving to keep the zoodles crisp.

Capsicum Stuffed with Cream Cheese and Herbs

This Capsicum Stuffed with Cream Cheese and Herbs recipe combines the delightful crunch of fresh capsicum with a creamy, herb-infused filling, making it a deliciously vibrant dish. The blend of flavors offers a perfect balance of freshness and richness, perfect for any occasion.

Ingredients:

• 4 medium capsicums (red, yellow, or green)
• 8 oz cream cheese, softened
• 1/4 cup fresh chives, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 cup grated cheese (optional, for topping)

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Cut the capsicums in half lengthwise and remove the seeds and membranes.

3. In a mixing bowl, combine the softened cream cheese, chopped chives, parsley, garlic powder, onion powder, salt, and black pepper until well blended.

4. Stuff each capsicum half with the cream cheese mixture, pressing down gently to pack it in.

5. Place the stuffed capsicums in a baking dish. If desired, sprinkle with grated cheese on top.

6. Bake in the preheated oven for 25 minutes or until the capsicums are tender and the tops are golden.

7. Allow to cool slightly before serving.

Tips:

• Choose capsicums that are firm and vibrant in color for the best taste and presentation.
• Experiment with herbs like dill or basil to customize the flavor to your preference.
• For a spicy kick, add some chopped jalapeños or red pepper flakes to the filling.
• These stuffed capsicums can be made ahead of time and stored in the refrigerator before baking.

Keto Taco Lettuce Wraps

Keto Taco Lettuce Wraps are a delicious and healthy twist on traditional tacos, perfect for those following a low-carb lifestyle. With bold flavors from seasoned meat and fresh toppings, these wraps deliver satisfying taste without the extra carbs.

Ingredients:

• 1 lb ground beef (or turkey)
• 1 tbsp olive oil
• 1 tbsp taco seasoning
• 1/2 cup diced tomatoes
• 1/2 cup shredded lettuce
• 1/4 cup shredded cheese
• 1/4 cup sour cream
• 1 avocado, sliced
• 1 tbsp chopped fresh cilantro
• 1 tbsp lime juice

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a skillet over medium heat, add olive oil and ground beef. Cook until browned, breaking apart the meat as it cooks.

2. Drain excess fat and stir in taco seasoning, cooking for an additional 2-3 minutes.

3. Prepare your lettuce wraps by washing and separating the leaves of lettuce to form “wraps”.

4. Assemble the wraps by placing a spoonful of the meat mixture onto each lettuce leaf.

5. Top with diced tomatoes, shredded cheese, sour cream, avocado slices, cilantro, and a drizzle of lime juice.

6. Serve immediately and enjoy your Keto Taco Lettuce Wraps!

Tips:

• For added flavor, consider marinating the meat with your favorite spices or salsa.
• You can customize toppings based on personal preference, such as jalapeños or bell peppers.
• Use pre-cooked meat to save time if you’re in a hurry.

Almond Crusted Salmon with Roasted Veggies

This Almond Crusted Salmon with Roasted Veggies is a delightful blend of nutty flavors and vibrant colors that will elevate your dining experience. The crunchy almond crust pairs perfectly with the flaky salmon and the tender, roasted vegetables for a healthy and satisfying meal.

Ingredients:

• 2 salmon fillets
• 1 cup chopped almonds
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 2 cups broccoli florets
• 1 cup cherry tomatoes
• 1 cup sliced bell peppers
• 1 teaspoon Italian seasoning

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, mix the Dijon mustard, honey, garlic powder, salt, and black pepper together.

3. Brush the mustard mixture evenly over the salmon fillets.

4. Spread the chopped almonds on a plate and press the salmon fillets into the almonds to coat them.

5. In a large bowl, toss the broccoli, cherry tomatoes, and bell peppers with olive oil and Italian seasoning.

6. Spread the vegetables on a baking sheet and place the salmon on top of the vegetables.

7. Bake in the preheated oven for 20-25 minutes or until the salmon is cooked through and the vegetables are tender.

Tips:

• For added flavor, consider marinating the salmon for an hour before cooking.
• You can substitute other vegetables like asparagus or zucchini based on your preference.
• Serve with a squeeze of lemon juice for a refreshing finish.

Curried Chicken Salad with Coconut

This Curried Chicken Salad with Coconut is a delightful fusion of flavors that combines the warmth of curry with the creaminess of coconut. Perfect for a light lunch or as a refreshing side dish, it’s both satisfying and unique.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/2 cup plain yogurt
• 1/4 cup mayonnaise
• 1/4 cup shredded coconut
• 1/4 cup diced red bell pepper
• 1/4 cup chopped green onions
• 2 tablespoons curry powder
• 1 tablespoon lime juice
• 1 teaspoon honey
• Salt and pepper to taste
• 2 cups mixed greens for serving

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large mixing bowl, combine the shredded chicken, yogurt, mayonnaise, curry powder, lime juice, and honey.

2. Add the shredded coconut, diced red bell pepper, and chopped green onions to the mixture. Stir well until all ingredients are evenly coated.

3. Season with salt and pepper to taste, adjusting the spices according to your preference.

4. Serve the chicken salad over a bed of mixed greens for a refreshing touch.

Tips:

• For added texture, consider mixing in some chopped nuts like cashews or almonds.
• You can prepare this salad a few hours in advance and refrigerate it for enhanced flavor.
• If you prefer a spicier kick, add a pinch of cayenne pepper to the salad mixture.

Grilled Veggie and Cheese Skewers

These Grilled Veggie and Cheese Skewers are a delightful mix of fresh vegetables and delicious cheese, making them a perfect appetizer or side dish for any barbecue. The combination of smoky flavors and colorful presentation will surely appeal to both vegetarians and meat-lovers alike.

Ingredients:

• 1 cup cherry tomatoes
• 1 cup bell peppers, cut into bite-sized pieces
• 1 cup zucchini, sliced
• 1 cup mushrooms, whole or halved
• 1 cup mozzarella cheese cubes
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Wooden or metal skewers

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. Preheat the grill to medium-high heat.

2. In a large bowl, combine the cherry tomatoes, bell peppers, zucchini, and mushrooms.

3. Drizzle the olive oil over the vegetables, then sprinkle with Italian seasoning, garlic powder, salt, and pepper. Toss to coat.

4. Thread the vegetables and mozzarella cheese cubes onto the skewers, alternating between them.

5. Place the skewers on the preheated grill and cook for about 10 minutes, turning occasionally, until the vegetables are tender and slightly charred.

6. Remove from the grill and serve warm.

Tips:

• Soak wooden skewers in water for at least 30 minutes before grilling to prevent burning.
• Feel free to customize the veggies based on what you have on hand or your personal preferences.
• For added flavor, marinate the vegetables in the olive oil mixture for 30 minutes before assembling the skewers.

Spinach and Cheese Stuffed Portobello Mushrooms

These Spinach and Cheese Stuffed Portobello Mushrooms are a delightful blend of savory flavors that make them perfect for a hearty appetizer or a light meal. The combination of creamy cheese and vibrant spinach pairs beautifully with the meaty texture of the portobello mushroom caps.

Ingredients:

• 4 large portobello mushrooms
• 2 cups fresh spinach, chopped
• 1 cup ricotta cheese
• 1/2 cup mozzarella cheese, shredded
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1 tablespoon fresh basil, chopped (optional)

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Clean the portobello mushrooms and remove the stems. Place them gill-side up on a baking sheet.

3. In a skillet, heat olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.

4. Add the chopped spinach and cook until wilted, about 2-3 minutes. Remove from heat and let cool slightly.

5. In a bowl, combine the ricotta cheese, mozzarella cheese, Parmesan cheese, sautéed spinach, salt, pepper, red pepper flakes, and chopped basil (if using).

6. Spoon the cheese and spinach mixture into each portobello mushroom cap, packing it slightly.

7. Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.

8. Remove from the oven and let cool for a few minutes before serving.

Tips:

• For added flavor, you can sprinkle additional herbs or spices on top before baking.
• These stuffed mushrooms can be made ahead of time and stored in the refrigerator until you’re ready to bake.
• Substitute kale or Swiss chard for spinach for a different twist.