Embark on your ketogenic journey with these delectable and nutritious keto lunch recipes, carefully crafted to satisfy your cravings while keeping you in ketosis.
Unlike traditional cafeteria options, finding a low-carb meal can be challenging. However, with a bit of meal prep expertise, you can effortlessly create a variety of keto-friendly lunches that will keep you fueled throughout the day.
Chicken Thighs
If you’re in the market for a quick, budget-friendly, and flavorful lunch option, this one-pan wonder is definitely worth giving a try. With just a few simple ingredients, you can create a mouth-watering meal that’s ready in under 25 minutes – a fraction of the time it takes to cook traditional oven-roasted chicken. Say goodbye to bland, overcooked poultry and hello to a culinary experience that will leave you satisfied.
Keto Fried Chicken Tenders
As a self-proclaimed chicken aficionado, I’m always on the lookout for innovative ways to prepare this protein-packed staple. Not only do I appreciate the versatility of chicken, but it also happens to have a relatively low carbon footprint – a bonus in today’s environmentally conscious world. When exploring keto-friendly recipes, I often find myself returning to the humble chicken breast. This particular recipe is just one example of how you can elevate this classic ingredient with the help of some clever substitutions and flavor combinations.
If you’re eager to explore more creative uses for almond flour in your ketogenic cooking endeavors, be sure to check out our curated list of mouthwatering recipes that showcase its unique properties. From sweet treats to savory main courses, there’s something for everyone.
Per Serving:
Calories: 193.6
Fats: 9g
Net Carbs: 0.5g
Protein: 26.8g
Sausage Rolls
Surprisingly, these sausage rolls don’t betray their low-carb nature with an unappealing appearance. The secret lies in the clever use of almond and coconut flours. For those who value quality over quantity, high-quality coconut flour is definitely worth seeking out. Notably, coconut flour stands out from its wheat-based counterpart by boasting a significant fiber content and a substantial amount of protein.
Per Serving:
Calories: 200
Fats: 15.3g
Net Carbs: 2.8g
Protein: 11.5g
Recipe
Italian Sub Roll-Up
These Italian-style roll-ups are a convenient and easy-to-prepare meal option for yourself and your family. With minimal ingredients, they’re perfect for packing and taking to work. The quality of the meats used is crucial in bringing out the best flavors. For this recipe, it’s essential to opt for high-quality salami and pepperoni.
The nutritional information per serving shows that these roll-ups are a balanced option: 234.3 calories, with 20.6g of fat, 0.9g of net carbs, and 10g of protein.
Greek Turkey Meal Prep
Satisfy your craving for something new with this delectable turkey-based keto meal prep recipe, perfect for a quick and easy lunch at work. Simply pack it up and enjoy! For an added twist, serve it with a side of lemon cauliflower rice to keep the carb count in check. The burst of citrus flavor will elevate the dish to a whole new level.
Per Serving:
Calories: 209
Fats: 7g
Net Carbs: 7g
Protein: 27g
Recipe:
Chicken Thighs with Mushroom Sauce
Indulge in the savory fusion of chicken and mushrooms with this mouthwatering recipe, perfect for those who adore earthy flavors. This 30-minute keto dinner not only satisfies your taste buds but also keeps you full until the next meal. And the best part? It’s a crowd-pleaser that can be easily packed as leftovers for lunch or shared with family and friends. Nutritionally speaking, each serving boasts an impressive breakdown: Calories: 558, Fats: 41g, Net Carbs: 7g, and Protein: 41g.
Crusted Buttery Chicken Casserole
Casseroles are an excellent option for both lunch and dinner, offering a satisfying combination of flavors, nutrients, and low-carb content. This particular recipe stands out with its incredibly low carb count of just 1g per serving, making it an ideal choice for those monitoring their carb intake. In terms of nutritional breakdown, each serving contains approximately 402 calories, 31g of fat, 1.07g of net carbs, and a substantial 26g of protein.
Stuffed Bell Pepper Pizzas
It’s only natural to crave the comforting taste of pizza while following a ketogenic diet. However, giving in to that craving can mean sacrificing your ketosis. Fortunately, there’s a solution – stuffed red peppers pizzas. These easy-to-make treats are packed with pizza flavors and offer a guilt-free way to satisfy your cravings without compromising your dietary goals.
Per serving, you can expect the following nutritional information:
Calories: 179
Fats: 11g
Net Carbs: 5g
Protein: 13g
The recipe itself is straightforward and requires minimal ingredients, making it a great option for anyone looking to indulge in pizza without ruining their ketosis.
Paleo Thai Chicken Zoodle Soup
If you’re a Thai food enthusiast missing the comfort of noodle soups, this keto-friendly soup is sure to delight. The key to replicating the noodly goodness lies in the humble vegetable spiralizer – an affordable tool that’s a game-changer for low-carb enthusiasts. As a bonus, if you’re following the ketogenic diet and pasta has always held a special place in your heart, you can expect to get plenty of use out of this kitchen gadget. Here are the nutrition details: per serving, you can look forward to 271 calories, 15g of fat, 7.3g of net carbs, and a protein-packed punch of 24.5g.
Crispy Keto Chicken Tenders
These versatile tenders can be easily paired with a variety of side dishes, both low-carb and non-low-carb options. To achieve the perfect crispiness, it’s crucial to use high-quality almond flour. If you’re looking for more keto-friendly inspiration, our Almond Crusted Chicken Tenders are also worth exploring.
Per Serving:
Calories: 261
Fats: 11.8g
Net Carbs: 1.3g
Protein: 33.2g
Recipe
Keto Tuna Melt on Zucchini
When it comes to lunchtime, these zucchini boats are a versatile and flavorful option for both kids and adults. If you’re looking to mix things up from the usual meat-based meals, this recipe is an excellent choice. The tuna adds a distinct taste that’s sure to please, making it a great alternative to traditional protein sources. Plus, their shareability makes them perfect for larger gatherings or parties. With 238 calories per serving, 17.5g of fat, 4.9g of net carbs, and 14.9g of protein per serving, this recipe is both satisfying and nutritious. Here’s the recipe:
Ground Chicken Thai Lettuce Wraps
Indulge in the simplicity and flavor of these delectable lettuce wraps, a lunch meal prep dish that will quickly become a favorite. While they do incorporate a touch of sugar, consider omitting it or substituting with erythritol to suit your preferences. If you’re a fan of Thai cuisine, you’ll undoubtedly delight in this recipe’s bold flavors. For a similarly tasty and keto-friendly option, try our sweet chili pork boats. As for the nutrition breakdown, each serving provides 255 calories, comprising 16g of fat, 6g of net carbs, and 22g of protein.
Italian Chicken Skewers
Indulge in these mouthwatering chicken skewers, which not only look stunning but also pack a punch in terms of flavor and convenience. With a few simple steps, you can whip up a batch that’s perfect for a quick lunch at the office or as a satisfying meal for the whole family, regardless of their dietary restrictions. Whether you’re watching your macros or just looking for a healthy option, these skewers fit the bill. Per serving, you can expect: Calories: 276; Fats: 14g; Net Carbs: 2g; and Protein: 33g.
BBQ Keto Chicken Casserole
Get ready to satisfy your cravings with this mouth-watering casserole recipe, perfect for both comfort food lovers and those looking for a convenient meal on-the-go. The slow-cooked chicken fills the dish with rich flavors that will leave you wanting more. Although it requires some prep time upfront, the end result is well worth the effort.
To make this delicious casserole, you’ll need to cook chicken in a slow cooker first. But don’t let that intimidate you – the payoff is a nutritious meal packed with 29g of protein per serving.
Per Serving:
Calories: 265
Fats: 14g
Net Carbs: 2g
Protein: 29g
Spinach Feta Savory Pancakes
What’s not to love about these savory pancakes? Not only are they a convenient and easy-to-pack option for lunch, but they’re also incredibly filling. You won’t be thinking about food again until dinner time! To keep the carb count low, make sure to use either almond or coconut flour in your recipe. And if you’re as big of a pancake fan as I am, be sure to check out my keto cauliflower pancakes for another delicious and healthy option.
Keto Sheet Pan Pizza
When pizza cravings strike, satisfy your hunger with a delicious sheet pan pizza that’s just as good as the real thing – minus the carbs! This recipe is highly customizable, allowing you to load it up with your favorite toppings. Gather your ingredients, including Italian sausages, almond flour, and coconut flour, and get ready to indulge in a comforting keto-friendly meal. And if you’re craving more comfort foods that fit within your low-carb diet, you’ve come to the right place.
Per Serving:
Calories: 359
Fats: 16.6g
Net Carbs: 5.9g
Protein: 7.3g
Big Mac Salad
When the craving for cheeseburgers becomes overwhelming, it’s time to find a healthier alternative that still satisfies your taste buds. That’s where this ketogenic cheeseburger salad comes in – a game-changing recipe that combines the best of both worlds. With its hearty mix of greens, cheeses, and meats, this salad is perfect for those days when all you can think about is sinking your teeth into a juicy cheeseburger. And the best part? It’s a keto-friendly option that won’t derail your diet. In fact, each serving contains an impressive 368 calories, with 31g of fats, 8.8g of net carbs, and 29.1g of protein. To make this salad, simply combine your favorite greens with cooked ground beef, shredded cheese, and a handful of chopped bacon. Add some avocado slices for creaminess and a sprinkle of chives for flavor. Serve it all on top of a crispy keto bread slice for the ultimate comfort food experience.
Grilled Chicken Thighs with Maple Dijon Marinade
There’s something undeniably special about grilled foods on warm summer days, and these chicken thighs are no exception. The sweet and savory marinade they’re bathed in is a perfect blend of flavors that just screams ‘summer’ to me. What’s truly impressive, though, is the fact that this marinade is not only delicious but also remarkably low-carb, thanks to the clever use of sugar-free maple syrup.
One of the best parts about this recipe is that it checks all the right boxes when it comes to nutrition. A single serving yields an impressive 28g of protein, with a mere 0.4g of net carbs and just 6g of fat. The calorie count comes in at a reasonable 195 per serving.
Recipe: [insert recipe here]
Chicken Bacon Loaded Salad
When it comes to a quick and satisfying lunch, chicken and bacon salad is an excellent choice. Not only is it easy to prepare, but it’s also packed with protein and fats to keep you energized throughout the day. The best part? You can customize it to your liking by using your favorite low-carb vegetables and greens. Plus, since this salad doesn’t require reheating, it’s perfect for a workday lunch that won’t weigh you down. Per serving, you can expect: Calories – 426, Fats – 30g, Net Carbs – 10g, Protein – 29g. Simply follow the recipe to get started and enjoy a delicious and nutritious meal.
Garlic Butter Chicken Meatballs
Looking to mix things up from the usual pork or beef meatballs? Look no further! This unique recipe combines chicken, garlic, cheese, and spices to create a flavorful twist on the classic. Not only are these meatballs delicious, but they’re also incredibly versatile – perfect for packing in a lunchbox, taking to work, or serving alongside your favorite sides. To achieve the right texture, a good quality food processor is a must-have. Nutritionally, this recipe breaks down to: per serving, 524 calories, with 44g of fat, 14g of net carbs, and 17.8g of protein.
Kentucky Hot Brown Casserole
This casserole has the potential to become a staple in your household, offering versatility as both a satisfying lunch and dinner option. The addition of a bread layer adds a delightful textural element, setting it apart from many keto casseroles that rely heavily on cheese for flavor. With its impressive nutritional profile – per serving, you can expect 600 calories, 49g of fat, 5g of net carbs, and 32g of protein – this recipe is sure to please even the most discerning palates.
Italian Lunch Wraps
When life gets busy, these Italian lunch wraps are the perfect solution to a hassle-free meal. With no cooking required, you can easily prepare and pack them for a quick and satisfying work lunch. The simplicity of this recipe is what makes it so appealing – just combine your favorite Italian meats, greens, and cheese for a delicious and easy-to-make wrap.
This recipe requires minimal ingredients: simply gather your go-to Italian meats, some fresh greens, and a bit of cheese. The result is a tasty and nutritious meal that’s sure to please.
Nutritional Information (per serving):
Calories: 518
Fat: 40.75g
Net Carbs: 5.1g
Protein: 31.2g
Bang Bang Shrimp
Indulge in a delightful culinary experience with this unique shrimp recipe, offering a medley of flavors to tantalize your taste buds. Unlike everyday meals, this dish is sure to impress. To achieve the best results, opt for high-quality coconut flour when cooking these scrumptious bang-bang shrimps while keeping them low-carb friendly.Per serving:* Calories: 204* Fats: 16g* Net Carbs: 3g* Protein: 20gRecipe:
Buffalo Chicken Cauliflower Casserole
Imagine sinking your teeth into a rich, comforting casserole that’s surprisingly simple to prepare. This recipe is a game-changer for anyone who craves the bold flavor of buffalo sauce and the warmth of a satisfying comfort food. The best part? It requires only 5 ingredients and can be easily adapted to suit low-carb diets. To get started, you’ll need riced cauliflower – a clever substitute for traditional pasta. With this recipe, you’ll enjoy a nutrient-dense treat that’s perfect for a cozy night in. Here are the details: Per serving, you can expect 314 calories, 25g of fat, 6g of net carbs, and a protein-packed punch of 14g.
Chili Verde Keto Chicken Casserole
Weekends are the perfect time to indulge in comfort food, and what’s more comforting than a hearty, low-maintenance meal? For those days when cooking feels like too much effort, having the right tools can make all the difference. A budget-friendly standing mixer is a great investment, as it not only simplifies the cooking process but also serves as a versatile appliance for various recipes. No need to worry about shredding chicken or spending hours in the kitchen – let your mixer do the heavy lifting! Per serving, this recipe yields: 399 calories, 20g of fat, 5g of net carbs, and a satisfying 44g of protein.
