When it comes to keto meal prep, having a solid plan in place is key to staying on track throughout the week. A collection of low-carb recipes can help curb impulse cravings and provide a diverse range of dishes that will satisfy your appetite at mealtime.If you’re looking for inspiration, we’ve got you covered. Our list of 13 keto meal prep ideas includes bulk lunches and dinners that are not only delicious but also packed with protein and flavor.
From Instant Pot beef and broccoli to air fryer fried chicken, these make-ahead recipes cater to a variety of tastes and dietary preferences.
Each recipe has been carefully crafted to be low in carbs and high in protein, making it easy to stick to your keto lifestyle. Whether you’re in the mood for zucchini noodles with shrimp, Greek chicken bowls, or crunchy turkey salad, we’ve got a recipe that’s sure to please.
Instant Pot Beef and Broccoli
Indulge in the comforting flavors of Chinese cuisine from the convenience of your own home with this mouthwatering Instant Pot beef and broccoli recipe. By combining a few readily available ingredients, such as soy sauce, no-sugar sweetener, garlic, and cornstarch, you can craft a savory sauce that effortlessly coats the tender beef and crisp broccoli florets, making it impossible to resist seconds.
This low-carb, sugar-free variation cleverly substitutes brown sugar with erythritol, ensuring a protein-packed meal that will keep you satisfied. To prepare this satisfying dish, simply sear your beef in the Instant Pot, add all the remaining ingredients, seal the lid, and let the high-pressure environment do its magic for just 15 minutes, resulting in a meal that’s sure to become a new favorite.
Sesame Chicken Egg Roll
For fans of Asian cuisine, transitioning to a keto lifestyle can be daunting, especially when it comes to enjoying those rich and savory sauces. However, with a little creativity, you don’t have to sacrifice flavor for the sake of ketosis. In fact, this easy-to-make sesame chicken egg roll recipe is a game-changer. By combining the best elements of traditional egg rolls – crunchy cabbage, tender chicken, and sweet carrots – without the wonton wrapper, you’ll be enjoying a delicious and satisfying meal in no time. With just a few simple steps, including chopping some veggies and cooking up chicken breasts, you’ll have this recipe mastered and can enjoy it as part of your keto meal prep routine.
Sheet Pan Shrimp Fajitas
Indulge in a flavorful journey to Mexico with this mouthwatering one-pan shrimp fajitas recipe. For those adhering to a low-carb lifestyle, you can easily modify this dish by serving it protein-style on crisp lettuce cups or pairing it with your preferred wraps, all without compromising the keto-friendly experience.
To prepare this quick and easy meal, simply combine sautéed bell peppers and onions with spicy seasoned shrimp, a burst of fresh lime juice, and a few tortillas arranged on a baking sheet. As everything cooks to perfection, you’ll be treated to a delightful medley of textures and flavors that will leave you craving more.
Greek Chicken Bowls
When indulging in Greek cuisine on a keto diet, the experience is elevated by its inherent balance of salty and fresh flavors. Within just twenty minutes, you can create delectable Greek chicken bowls by combining herby chicken with zucchini, onions, and the unmistakable tanginess of feta cheese. This dish is as simple to prepare as it is satisfying: simply roast your chicken and vegetables together with a drizzle of oil, then top with balsamic vinegar and crumbled feta to suit your taste. The best part? This meal stores exceptionally well for two days or more, making it an ideal choice for lunches or dinners throughout the week.
Tuna Salad Cucumber Boats
For those struggling to resist the allure of tuna sandwiches on a keto diet, fear not! A creative solution is at hand in the form of tuna salad cucumber boats – a low-carb, guilt-free alternative that’s sure to satisfy cravings. Envision this dish as a leaner, meaner cousin of the classic tuna sandwich.
The beauty of this recipe lies in its simplicity: all you need are canned tuna, your preferred raw veggies, mayonnaise, salt, and pepper to bring it together. And the game-changer? Swap out traditional bread for hollowed-out English cucumbers, which not only add a satisfying crunch but also provide an unexpected boost of hydration.
Baked Turkey Meatballs
One of the biggest hurdles to meal prep is the monotony that can come with eating the same dish multiple times a week. Instead of prepping entire meals, try focusing on individual components like protein sources and finding creative ways to enjoy them without getting bored. This approach not only adds variety to your meals but also allows you to keep portion sizes in check.
To take this concept to the next level, consider making healthy meal prep turkey meatballs that can be used as a versatile building block for various dishes. By substituting almond flour for breadcrumbs, these meatballs remain keto-friendly while maintaining their signature moist texture. Whether you’re looking for a protein-packed snack or a flavorful addition to your favorite salad or squash-based side dish, these bite-sized morsels are the perfect solution.
Taco Salad
Mexican cuisine is an excellent choice when following a ketogenic diet. Not only can you easily find low-carb tortillas at most supermarkets, but the fundamental combination of lettuce, protein, vegetables, and cheese found in many Mexican dishes makes them simple to adapt for keto dieters. One popular option is crafting a taco salad with seasoned ground beef, shredded cheddar, sour cream, diced jalapeños, fresh tomatoes, and crisp lettuce, all packaged neatly in Tupperware containers for a convenient on-the-go lunch.
Steak Cobb Salad
Craving a satisfying salad experience? Look no further than this steak cobb salad recipe, which just so happens to cater perfectly to keto dieters. The high protein and fat content make it an excellent option for those following this diet. Simply omit the croutons or substitute them with cheese crisps or almonds for a low-carb twist. This hearty salad is composed of grilled steak, crunchy pecans, tangy feta cheese, savory hard-boiled eggs, and fresh spinach leaves. What’s more, you’re free to create your own custom dressing, allowing you to tailor the flavor to your liking.
Crunchy Healthy Turkey Salad
Kick your salad routine into high gear with this tantalizing turkey creation. Begin by combining chopped red and white cabbage (or opt for store-bought) with an assortment of super-crunchy veggies like raw radishes, bell peppers, and carrots. Add in sliced turkey breast and finish it off with a rich tahini dressing that will leave you craving more. The harmonious blend of textures – crunchy and creamy – will have you making this salad a regular fixture on your menu.
Santa Fe Low-Carb Chicken
Ditch traditional rice in favor of a flavorful cauliflower lime-cilantro recipe that’s low in carbs but big on taste. This Tex-Mex inspired dish is the perfect vessel for seasoned chicken, melted cheese, peppers, and onions – all of which add an extra dose of veggies to keep things interesting. But the real game-changer here is the addition of creamy avocado, which brings a much-needed boost of healthy fats to round out this satisfying meal. Prepare individual portions of each component and assemble grab-and-go boxes for a stress-free lunch or dinner option.
Air Fryer Fried Chicken
When following a ketogenic diet, giving up fried foods can be a significant challenge – especially when surrounded by the enticing aromas and flavors at social gatherings. To bridge this gap, I’ve developed a recipe for low-carb keto-friendly ‘fried’ chicken that’s not only delicious but also surprisingly indistinguishable from its traditional counterpart. The secret lies in the perfect blend of spices and the clever use of ground pork rinds to replicate the crunch of deep-frying. By air-frying these bite-sized morsels instead, you’ll be able to enjoy this tasty treat without compromising your dietary goals. Whether you’re attending a neighborhood block party or simply craving a satisfying snack, this recipe is sure to become a staple in your keto culinary repertoire.
