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25 Easy Keto Lunch Recipes (Best Meal Prep)

Start your keto diet right with these easy keto lunch recipes. They’re full of flavor, filling, and will keep you in ketosis. They’re extra yummy and nutritious.

When you are on a diet, worrying about what to eat should be the least of your problems. However, it often is a problem.

If you eat a ketogenic diet, it’s hard to find where to get a low-carb lunch. Often, you cannot just go to the cafeteria and get a perfectly healthy low-carb meal.

That’s where a little bit of meal prepping comes in handy. Today I’m sharing multiple easy keto lunch ideas that you can pack up and bring to work.

These are also great for just eating at home! Especially if you want to eat something different from the rest of your family and follow the keto lifestyle.

keto lunch recipes

1. Chicken Thighs

Chicken Thighs


This one-skillet lunch recipe is definitely worth trying. It doesn’t require a lot of ingredients, thus, it’s budget-friendly.

Also, it takes only around 25 minutes to cook. So, if you’re tired of eating oven-cooked chicken that’s always very simple and bland, this recipe gives you a reason to introduce a little bit of sophistication into your kitchen.

Make sure you get good quality coconut oil to get as many nutrients as possible. This is definitely one of our favorite keto chicken recipes.

Per Serving:

  • Calories: 479
  • Fats: 34g
  • Net Carbs: 2g
  • Protein: 38g


2. Keto Fried Chicken Tenders

Keto Fried Chicken Tenders


Here is another keto chicken recipe. I’m a big fan of chicken, so I love trying different things with it. Also, it’s just meat that actually has a low carbon footprint.

If you’re a big chick-fil-a nugget fan, you’re going to absolutely adore this recipe. It’s a low-carb version of the regular chicken nuggets which are usually very high in carbs.

The key here is to use almond flour which is low in carbs and high in fats.

If you want to find more ways to use almond flour for ketogenic recipes, check these almond flour dish ideas.

Per Serving:

  • Calories: 193.6
  • Fats: 9g
  • Net Carbs: 0.5g
  • Protein: 26.8g


3. Sausage Rolls

Sausage Rolls


These ketogenic sausage rolls are so easy to pack for work. Also, they’re full of nutritional value!

While these sausage rolls don’t necessarily look like they’re low carb, they actually are. That’s achieved by using almond and coconut flour.

You can get good-quality coconut flour. Coconut flour, unlike wheat flour, is very rich in fiber and has a significant amount of protein.

While this is one of the easy keto recipes that you could eat for lunch, it’s also just a great way to meal prep your keto breakfasts.

Per Serving:

  • Calories: 200
  • Fats: 15.3g
  • Net Carbs: 2.8g
  • Protein: 11.5g


4. Italian Sub Roll-Up

Italian Sub Roll-Up


These Italian roll-ups are the easiest lunch you can make for yourself and your family. Very easy to pack up and just bring to work, they’re also made from very simple ingredients.

Obviously, the meats play a huge role here. So, you want to get high-quality salami, pepperoni to truly get the most out of the recipe.

On top of that, get Italian seasoning. It’ll transform these roll-ups from just average to delicious!

Per Serving:

  • Calories: 234.3
  • Fats: 20.6g
  • Net Carbs: 0.9g
  • Protein: 10g


5. Greek Turkey Meal Prep

Greek Turkey Meal Prep


Loving the Greek cuisine? Here is a great keto meal prep recipe for the times when you’re craving something different – turkey.

Needless to say, it’s a perfect lunch dish for work. You can easily pack it up!

Serve it with lemon cauliflower rice if you want to keep it low carb. Lemon makes it even more delicious.

In order to make it, you’ll need a good quality food processor, that’s all.

You can also easily make it a low-carb vegan meal. Instead of turkey, use chickpeas! They’re full of fiber, protein, and taste absolutely delicious.

Chickpeas are a lot higher in carbs, so make sure you only do that if you’re following a low-carb diet rather than ketogenic.

Per Serving:

  • Calories: 209
  • Fats: 7g
  • Net Carbs: 7g
  • Protein: 27g


6. Chicken Thighs with Mushroom Sauce

Chicken Thighs with Mushroom Sauce


Another chicken thigh recipe! This one is for mushroom lovers because it comes with mushroom sauce.

Needless to say, it’s absolutely delicious and will keep you full for the whole day. It’s actually one of those 30-minute keto dinners that you can make for family and pack leftovers for lunch.

Per Serving:

  • Calories: 558
  • Fats: 41g
  • Net Carbs: 7g
  • Protein: 41g


7. Crusted Buttery Chicken Casserole

Crusted Buttery Chicken Casserole


Casseroles are great both for lunches and dinners. They’re usually packed with flavors, full of nutritional value, and still low in carbs.

This dish, in fact, only contains 1g of carbs per serving. So, it’s truly low in carbs.

This buttery chicken casserole is also crusted. Which definitely makes it one of my favorite keto lunch recipes.

To create that delicious crust, you need to use crushed pork rinds. Pork rinds are absolutely amazing when it comes to breading ketogenic dishes as they contain no carbs at all.

Per Serving:

  • Calories: 402
  • Fats: 31g
  • Net Carbs: 1.07g
  • Protein: 26g


8. Stuffed Bell Pepper Pizzas

Stuffed Bell Pepper Pizzas


Let’s be honest. There will be times when you’ll crave pizza when you’re on the keto diet.

Of course, you don’t want to break your ketosis and that’s where these stuffed red peppers pizzas come in handy. They’re easy to make, they’re the perfect comfort food, and they’re full of pizza flavors.

It’s the perfect holiday dish, lunch meal, dinner, or even just a snack option! This is one of the low carb lunch ideas that’ll help you with weight loss.

Per Serving:

  • Calories: 179
  • Fats: 11g
  • Net Carbs: 5g
  • Protein: 13g


9. Paleo Thai Chicken Zoodle Soup

Thai Chicken Zoodle Soup


If you’re a fan of Thai cuisine and miss your noodle soups, you’re going to love this keto soup. To make the noodles, you’ll need a vegetable spiralizer.

Spiralizers are cheap but work like beast. Also, if you’re on a keto diet and you’ve always been a big fan of pasta, you’re going to use the spiralizer quite often.

There are multiple fake pasta dishes that are low carb you’ll definitely want to try. This is one of the keto meals to make in an instant pot.

Per Serving:

  • Calories: 271
  • Fats: 15g
  • Net Carbs: 7.3g
  • Protein: 24.5g


10. Crispy Keto Chicken Tenders

Keto Chicken Tenders


There is nothing better than crispy chicken tenders. They will please a crowd and keep your family happy – that includes the kids.

So, no wonder I wanted to share this little recipe. I think it’s absolutely delicious, it’s great for dinner and lunch.

You can easily pack these tenders up and serve them with all types of side dishes – low carb and non-low carb ones.

Make sure you get good-quality almond flour. It’s essential to creating crispiness!

Check out these Almond Crusted Chicken Tenders as well. They’re keto-friendly.

Per Serving:

  • Calories: 261
  • Fats: 11.8g
  • Net Carbs: 1.3g
  • Protein: 33.2g


11. Keto Tuna Melt on Zucchini

Keto Tuna Melt


These zucchini boats are great for lunch both for you and for the kids. If you’re tired of eating meat all the time, it’s a nice lunch to try.

Tuna has such a distinctive taste, it’ll be a nice change. These zucchini boats are also great for bigger parties because they’re easy to share.

So, incorporate these into your keto meal plan and watch that weight melt away!

Per Serving (A total of 2 servings – 2 zucchinis):

  • Calories: 238
  • Fats: 17.5g
  • Net Carbs: 4.9g
  • Protein: 14.9g


12. Ground Chicken Thai Lettuce Wraps

Chicken Thai Lettuce Wraps


These lettuce wraps are so delicious and easy to make, they’ll become your favorite lunch meal prep dish. The recipe does use a little bit of sugar, I recommend either cutting it out or using erythritol instead.

Erythritol is one of the healthiest sweeteners out there that doesn’t damage your gut lining. Human bodies don’t digest it so it has no caloric value.

Anyway, if you love Thai flavors, you’ll absolutely enjoy this little lunch dish in lettuce leaves.

You might also like these keto sweet chili pork boats.

Per Serving:

  • Calories: 255
  • Fats: 16g
  • Net Carbs: 6g
  • Protein: 22g


13. Italian Chicken Skewers

Italian Chicken Skewers


These chicken skewers are just as tasty as they look. They’re very easy to make and even easier to bring to work.

It’s the perfect lunch meal no matter what diet you’re on. So, if you are cooking lunch for the whole family, chicken skewers are the perfect dish.

You can eat them with a variety of sides. Whether it’s cauliflower rice or regular rice or salad or potatoes, they’ll taste amazing with almost anything.

Per Serving:

  • Calories: 276
  • Fats: 14g
  • Net Carbs: 2g
  • Protein: 33g


14. BBQ Keto Chicken Casserole

BBQ Keto Chicken Casserole


If barbecue and casserole are the words that make you hungry, here is a recipe for you. This casserole is full of flavors, it’s the ultimate comfort food but also quite easy to pack for work.

It does it quite a while to prepare it because you need to cook chicken in a slow cooker. But, in the end, it’s totally worth it!

Now, when it comes to the actual BBQ sauce, you’ll have to either make it yourself or buy a low-carb version of it.

BBQ sauces are usually quite high in sugar. So, you should always check the nutrition table before using it.

Per Serving:

  • Calories: 265
  • Fats: 14g
  • Net Carbs: 2g
  • Protein: 29g


15. Spinach Feta Savory Pancakes

Spinach Feta Savory Pancakes


These savory pancakes are just the very best for lunch. They’re easy to pack and bring for lunch to work.

Also, they’ll fill you up so much, you won’t be thinking about food for the rest of the day. Do make sure you’re using either almond or coconut flour to keep the carb count low.

Love pancakes? Check out my keto cauliflower pancakes here.

Per Serving:

  • Calories: 137
  • Fats: 12g
  • Net Carbs: 2.1g
  • Protein: 5.5g


16. Keto Sheet Pan Pizza

Keto Sheet Pan Pizza


Here is another ketogenic meal for when pizza cravings kick in. You can make this sheet pan pizza with whatever toppings you want because it’s just like the real thing.

So get your Italian sausages, almond, and coconut flours, and get cooking! This pizza is great both for lunch and dinner. Additionally, it’s relatively easy to pack which is helpful!

Need more comfort foods that are keto-friendly? Here you go.

Per Serving:

  • Calories: 359
  • Fats: 16.6g
  • Net Carbs: 5.9g
  • Protein: 7.3g


17. Big Mac Salad

Big Mac Salad


This ketogenic cheeseburger salad will save you on the days when you cannot think about anything else but cheeseburgers. There is no better way to satisfy your cravings with a healthy keto salad.

At the times you or your kids are cravings for a cheeseburger, this recipe will save your day. What’s great about it is that it’s easy to make as you will spend just around 20 minutes to get it to the table.

Also, like any salad, it’s very easy to pack up and bring to work for lunch. Do note that the recipe uses beef which has a high carbon footprint thus has a higher environmental impact than most meats.

This is definitely one of our favorite hearty salads out there that goes well with a slice of keto bread.

Per Serving:

  • Calories: 368
  • Fats: 31g
  • Net Carbs: 8.8g
  • Protein: 29.1g


18. Grilled Chicken Thighs with Maple Dijon Marinade

Chicken Thighs with Maple Dijon Marinade


There is nothing better than grilled foods, especially on warm summer days. These chicken thighs come with a beautifully delicious and sweet marinade – a perfectly healthy meal.

The marinade, even though sweet, is still low carb. We achieve that with sugar-free maple syrup.

Obviously, fresh garlic and thyme truly give the chicken the flavor it deserves. Don’t waste money on buying minced garlic, crush it yourself.

Just get a good sturdy garlic press. It’ll save you a ton of money!

Per Serving:

  • Calories: 195
  • Fats: 6g
  • Net Carbs: 0.4g
  • Protein: 28g


19. Chicken Bacon Loaded Salad

Chicken Bacon Loaded Salad


Chicken and bacon salad is just perfect when you need something quick for lunch. This salad is easy to prepare, and it’s full of protein and fats.

Get your favorite low carb vegetables, greens, and make your own salad. The good thing about is that if you bring it to work, you don’t have to warm it up.

It saves time and is just more practical. So, make a big batch of this salad and enjoy!

Per Serving:

  • Calories: 426
  • Fats: 30g
  • Net Carbs: 10g
  • Protein: 29g


20. Garlic Butter Chicken Meatballs

Garlic Butter Chicken Meatballs


If you’re tired of having either pork or beef meatballs all the time, this recipe will come as a pleasant surprise. These meatballs are combined with chicken, garlic, cheese, and spices.

They’re great for packing up, bringing to work, and serving with whatever it is that you like. A good quality food processor is essential here.

You’ll need it to shred the chicken as well as make cauliflower rice and you’ve got one of the best low carb recipes!

Per Serving:

  • Calories: 524
  • Fats: 44g
  • Net Carbs: 14g
  • Protein: 17.8g


21. Kentucky Hot Brown Casserole

Kentucky Hot Brown Casserole


This casserole will probably become one of your family’s favorites if you make it. You can have it for lunch or for dinner.

I love the fact that this casserole has a little bit of a bread layer. It makes it even tastier, especially when most keto casseroles are very cheesy.

You will need almond flour to keep it low carb.

Per Serving:

  • Calories: 600
  • Fats: 49g
  • Net Carbs: 5g
  • Protein: 32g


22. Italian Lunch Wraps

Italian Lunch Wraps


These Italian lunch wraps will save you on the days when you have no time to cook. It’s a perfect work lunch, because it’s just so easy to make, pack, and consume at work.

All you need for these ones are your favorite Italian meats, greens, and a little bit of cheese. So yummy and easy to make!

These wraps make for perfect quick keto lunch ideas because they’re high fat and have plenty of protein.

Per Serving:

  • Calories: 518
  • Fats: 40.75g
  • Net Carbs: 5.1g
  • Protein: 31.2g


23. Bang Bang Shrimp

Bang Bang Shrimp


This little lunch idea is great when you want a few different flavors in your mouth. It’s not like you eat shrimp every day!

Make sure you do get high-quality coconut flour to cook these bang-bang shrimps and keep them low carb.

Per Serving:

  • Calories: 204
  • Fats: 16g
  • Net Carbs: 3g
  • Protein: 20g


24. Buffalo Chicken Cauliflower Casserole

Buffalo Chicken Cauliflower Casserole


As delicious as it looks, this casserole only requires 5 ingredients. If you love buffalo sauce and always look for the ultimate comfort foods to cook, you’re going to love this one.

Get low carb buffalo sauce to avoid all unnecessary sugar and just start cooking! You will need riced cauliflower.

The cheapest way to get it is to really just make it yourself. So, do get a good quality food processor for that!

Per Serving:

  • Calories: 314
  • Fats: 25g
  • Net Carbs: 6g
  • Protein: 14g


25. Chili Verde Keto Chicken Casserole

Chili Verde Keto Chicken Casserole


This is the ultimate comfort food for the weekends when you just don’t feel like doing anything. Tired of shredding all that chicken?

Get a low-budget standing mixer and you’re set. It’ll do most of the job. Also, it’s just one of those appliances that you’ll need for cooking anyway.

This chili Verde casserole is creamy yet spicy. So, when all of a sudden you start craving for something cheesy, this is the lunch to cook.

Per Serving:

  • Calories: 399
  • Fats: 20g
  • Net Carbs: 5g
  • Protein: 44g


keto lunch ideas

25 Easy Keto Lunch Recipes (Best Meal Prep)

Yield: 4-6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 20 minutes

Trying to stay in ketosis? These super easy Keto Lunch ideas will help you stay on a low-carb diet and keep on burning fat. These recipes are great for the keto lifestyle and keeping your carb count low.


  • 1. Chicken Thighs
  • 2. Keto Fried Chicken Tenders
  • 3. Sausage Rolls
  • 4. Italian Sub Roll-Up
  • 5. Greek Turkey Meal Prep
  • 6. Chicken Thighs with Mushroom Sauce
  • 7. Crusted Buttery Chicken Casserole
  • 8. Stuffed Bell Pepper Pizzas
  • 9. Paleo Thai Chicken Zoodle Soup
  • 10. Crispy Keto Chicken Tenders
  • 11. Keto Tuna Melt on Zucchini
  • 12. Ground Chicken Thai Lettuce Wraps
  • 13. Italian Chicken Skewers
  • 14. BBQ Keto Chicken Casserole
  • 15. Spinach Feta Savory Pancakes
  • 16. Keto Sheet Pan Pizza
  • 17. Big Mac Salad
  • 18. Grilled Chicken Thighs with Maple Dijon Marinade
  • 19. Chicken Bacon Loaded Salad
  • 20. Garlic Butter Chicken Meatballs
  • 21. Kentucky Hot Brown Casserole
  • 22. Italian Lunch Wraps
  • 23. Bang Bang Shrimp
  • 24. Buffalo Chicken Cauliflower Casserole
  • 25. Chili Verde Keto Chicken Casserole


  1. Scroll up to get a bunch of easy, yummy, and delicious lunches. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  1. Get your shopping list going and make sure you've got all the ingredients.
  2. Get cooking and make your next Keto Lunch!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

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Sunday 18th of July 2021

My apologies- the comment should reflect a 1/2-cup serving- typo on the 1/3-cup.


Sunday 18th of July 2021

For recipe 5 you suggest making the meal vegan & low carb by using chick peas- chick peas are not low carb. At 27 grams of carbs per 1/3-cup, if you are using them to be the principal protein source, you’re blowing a keto lifestyle completely out of the water.

Maureen Devine

Sunday 24th of October 2021

@Karo @ AllNutritious,

Karo @ AllNutritious

Wednesday 21st of July 2021

Yes, that's true. I don't think you can even eat a vegan diet and keep it keto. The suggestion is for those who prefer having more vegan meals in their diet which just means that they're on a low carb diet rather than ketogenic. I hope that explains it a little bit better. I will add that little note.

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