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 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 with the rest of your family.
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1. 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. Here is the one I recommend.
- Calories: 479
- Fats: 34g
- Net Carbs: 2g
- Protein: 38g
2. 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. Here is good quality almond flour I recommend.
If you want to find more ways to use almond flour for ketogenic recipes, check these almond flour dish ideas.
- Calories: 193.6
- Fats: 9g
- Net Carbs: 0.5g
- Protein: 26.8g
3. 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 here. Coconut flour, unlike wheat flour, is very rich in fiber and has a significant amount of protein.
- Calories: 200
- Fats: 15.3g
- Net Carbs: 2.8g
- Protein: 11.5g
4. Italian Sub Roll-Up
These Italian roll-ups are the easiest lunch you can make for yourself and family. Very easy to pack up and just bring to work!
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 this Italian seasoning. It’ll transform these roll-ups from just average to delicious!
- Calories: 234.3
- Fats: 20.6g
- Net Carbs: 0.9g
- Protein: 10g
5. Greek Turkey Meal Prep
Loving the Greek cuisine? Here is a great ketogenic 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 like this one here. It’s cheap, sturdy and will work for years.
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.
- Calories: 209
- Fats: 7g
- Net Carbs: 7g
- Protein: 27g
6. 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.
- Calories: 558
- Fats: 41g
- Net Carbs: 7g
- Protein: 41g
7. 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 one of those ketogenic meals that have under 5 grams of carbs.
This buttery chicken casserole is also crusted. Which definitely makes it one of my favorites.
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. These are the pork rinds I recommend.
- Calories: 402
- Fats: 31g
- Net Carbs: 1.07g
- Protein: 26g
8. Stuffed Bell Pepper Pizzas
Let’s be honest. There will be times when you’ll crave for pizza when you’re on the keto diet.
Of course, you don’t want to break your ketosis and that’s where these stuffed bell pepper 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!
- Calories: 179
- Fats: 11g
- Net Carbs: 5g
- Protein: 13g
9. Paleo Thai Chicken Zoodle Soup
If you’re a fan of Thai cuisine and miss your noodle soups, you’re going to love this recipe. To make the noodles, you’ll need a vegetable spiralizer.
I recommend getting this one here. It’s cheap but works like a 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.
- Calories: 271
- Fats: 15g
- Net Carbs: 7.3g
- Protein: 24.5g
10. Crispy 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 like this one here. It’s essential to creating the crispiness!
- Calories: 261
- Fats: 11.8g
- Net Carbs: 1.3g
- Protein: 33.2g
11. Keto Tuna Melt on Zucchini
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.
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
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.
You can get it here. Anyway, if you love Thai flavors, you’ll absolutely enjoy this little lunch dish.
- Calories: 255
- Fats: 16g
- Net Carbs: 6g
- Protein: 22g
13. 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.
- Calories: 276
- Fats: 14g
- Net Carbs: 2g
- Protein: 33g
14. 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!
Here is a low budget crockpot I recommend. 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.
Now, if you don’t exactly fancy making your own sauce. Here is low carb BBQ sauce you can use.
Interested in keto crockpot recipes? Find more of these here.
- Calories: 265
- Fats: 14g
- Net Carbs: 2g
- Protein: 29g
15. 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.
- Calories: 137
- Fats: 12g
- Net Carbs: 2.1g
- Protein: 5.5g
16. 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!
- Calories: 359
- Fats: 16.6g
- Net Carbs: 5.9g
- Protein: 7.3g
17. 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 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.
- Calories: 368
- Fats: 31g
- Net Carbs: 8.8g
- Protein: 29.1g
18. Grilled 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.
The marinade, even though sweet, is still low carb. We achieve that with sugar-free maple syrup like this one here.
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 like this one here. It’ll save you a ton of money!
- Calories: 195
- Fats: 6g
- Net Carbs: 0.4g
- Protein: 28g
19. 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.
- Calories: 426
- Fats: 30g
- Net Carbs: 10g
- Protein: 29g
20. 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.
Get one that’s low budget and yet sturdy here. You’ll need it to shred the chicken as well as make cauliflower rice.
If you don’t have an electric steamer, you can always save $$ by buying a steaming basket. We all have pots at home. If you pop one of these baskets on them, you’ll easily steam any vegetable you want.
- Calories: 524
- Fats: 44g
- Net Carbs: 14g
- Protein: 17.8g
21. 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 ketogenic casseroles are very cheesy.
You will need almond flour to keep it low carb. Here is a good quality almond flour that you should pile up on if you make up your mind to follow a low carb lifestyle.
- Calories: 600
- Fats: 49g
- Net Carbs: 5g
- Protein: 32g
22. 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, to pack and consume at work.
All you need for these ones are your favorite Italian meats, greens and a little bit of cheese.
- Calories: 518
- Fats: 40.75g
- Net Carbs: 5.1g
- Protein: 31.2g
23. 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. Here is the coconut flour I recommend.
- Calories: 204
- Fats: 16g
- Net Carbs: 3g
- Protein: 20g
24. 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 this 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!
- Calories: 314
- Fats: 25g
- Net Carbs: 6g
- Protein: 14g
25. 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 like this one here. 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.
- Calories: 399
- Fats: 20g
- Net Carbs: 5g
- Protein: 44g
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