Finding tasty and satisfying keto lunch options can be challenging when you’re busy.
Many people struggle to maintain their low-carb diet while at work or on the go.
These keto lunch recipes are designed to be both delicious and practical, with many requiring minimal prep time or working well as make-ahead meals.
Keto lunches don’t have to be boring or repetitive.
From lettuce wraps and creative salads to cauliflower crust pizza and pesto chicken bakes, you’ll discover options that keep you excited about your midday meal.
These recipes focus on high-fat, low-carb ingredients that help you stay in ketosis while providing the energy you need to power through your afternoon.
1. Low-Carb Cauliflower Pizza
Cauliflower pizza crust is the perfect keto-friendly lunch option that satisfies pizza cravings without the carbs.
This simple recipe requires just a few ingredients: cauliflower, eggs, cheese, and spices.
Preparation takes about 15 minutes, with cooking time around 35 minutes.
The result is a thin, delicious crust that works well with any toppings you prefer.
You can make one large pizza or two smaller ones from a single cauliflower head. The crust is not only low-carb but also gluten-free and nut-free, making it suitable for multiple dietary needs.
Top with your favorite keto-friendly ingredients for a satisfying lunch that won’t kick you out of ketosis.
2. Chicken and Avocado Salad
Chicken and avocado salad is a perfect keto lunch option that combines protein and healthy fats. This mayo-free dish is creamy thanks to ripe avocados.
You can make this simple meal with diced cooked chicken breast, ripe avocado, cherry tomatoes, and red onion. Add some lime juice and cilantro for extra flavor.
This salad works great as leftovers and has very little prep time.
You can serve it on its own or with keto crackers for a satisfying lunch.
The combination of creamy avocado and savory chicken makes this a filling meal that will keep you energized throughout your afternoon.
3. Zucchini Noodles with Pesto
Zucchini noodles with pesto make a perfect keto lunch option that’s both light and satisfying. These “zoodles” replace traditional pasta, significantly reducing carbs while adding nutrients.
You can make this dish by spiralizing fresh zucchini and tossing it with homemade or store-bought pesto sauce. For extra creaminess, try adding almond milk to your pesto as suggested in some recipes.
This versatile meal works well with added protein like chicken for a more filling lunch.
Many people enjoy adding cheese for extra flavor and fat content, making it even more keto-friendly.
The combination of fresh zucchini and savory pesto creates a vibrant meal that’s quick to prepare and portable for work lunches.
4. Egg Roll in a Bowl
Egg Roll in a Bowl gives you all the flavor of egg rolls without the carbs. This keto-friendly dish comes together in just 15 minutes using one pan, making it perfect for busy weekday lunches.
The recipe typically combines ground pork with cabbage, carrots, and Asian seasonings like ginger and soy sauce. You can easily substitute ground chicken or turkey if you prefer.
What makes this dish special is how it captures the essence of a traditional egg roll while keeping carbs low. Some versions include a spicy mayo topping for extra flavor.
For a complete lunch, you can serve it alone or alongside cauliflower rice for a more filling meal.
5. Stuffed Bell Peppers with Turkey
Stuffed bell peppers make a perfect keto lunch option when filled with ground turkey instead of traditional rice. They’re colorful, satisfying, and take only about 20-30 minutes to prepare.
To make these, you’ll need bell peppers, ground turkey, onions, garlic, and cheese. The recipe swaps rice for cauliflower rice to keep the carb count low.
Simply sauté the turkey with seasonings and vegetables, stuff the mixture into halved bell peppers, and top with cheese. Bake until the peppers are tender and the cheese is melted.
These peppers are customizable with different spices or additions like green onions for extra flavor. They also work well for meal prep.
6. Caprese Salad with Balsamic Glaze
Caprese salad is a perfect keto lunch option with minimal carbs and maximum flavor. This simple Italian dish combines fresh mozzarella, tomatoes, and basil for a refreshing meal.
To make it, slice tomatoes and mozzarella about ¼ inch thick and arrange them in alternating layers on a plate. Add fresh basil leaves between the layers for a pop of flavor and color.
Drizzle with a homemade balsamic glaze for extra taste. Be careful with store-bought glazes as they often contain added sugars. This salad contains only about 4.9g net carbs per serving.
For added protein, consider adding bacon to create a BLT Caprese variation. This makes it more filling while keeping it keto-friendly.
7. Bacon-Wrapped Asparagus
Bacon-wrapped asparagus makes an excellent keto lunch option that’s both simple and satisfying. With almost no carbs, this dish combines crispy bacon with tender asparagus for a perfect balance of flavors.
To make this dish, wrap fresh asparagus spears with bacon strips and bake until the bacon becomes crispy. You can prepare this in the oven, on a grill, or even in an air fryer.
For extra flavor, try adding a brown sugar substitute glaze or serving with homemade lemon aioli. The dish takes only minutes to prepare and cooks quickly.
Sprinkle with crumbled feta cheese before serving for an added touch that complements the savory bacon perfectly.
8. Keto Cheeseburger Lettuce Wraps
Craving a cheeseburger while on keto? Lettuce wraps are the perfect solution. By swapping traditional buns for crisp lettuce leaves, you can enjoy all the flavors without the carbs.
These wraps are simple to make. Just cook your burger patties, add cheese, and wrap everything in large lettuce leaves. For best results, use sturdy lettuce like iceberg or romaine.
You can customize your wraps with keto-friendly toppings. Try bacon, avocado, or a special sauce made with mayo and sugar-free ketchup.
These cheeseburger lettuce wraps are not only low-carb and gluten-free, but they’re also quick to prepare. Perfect for a satisfying lunch that keeps you on track with your keto goals.
9. Grilled Chicken with Greek Salad
A Greek-inspired chicken salad makes a perfect keto lunch option that’s both satisfying and fresh. The combination of grilled chicken with crisp vegetables provides protein while keeping carbs low.
You can prepare this meal by topping a bed of mixed greens with sliced cucumber, cherry tomatoes, Kalamata olives, and feta cheese. Add your seasoned grilled chicken on top.
For dressing, mix olive oil, lemon juice, oregano, and a touch of garlic. This Mediterranean bowl offers around 7g of net carbs while delivering healthy fats and proteins.
You can meal prep these bowls for busy weekdays by storing the dressing separately and combining all ingredients when ready to eat.
10. Spaghetti Squash Alfredo
Spaghetti squash Alfredo is a delicious keto-friendly alternative to traditional pasta Alfredo. This low-carb dish gives you all the creamy, cheesy flavors you love without the carbs.
The natural strands of roasted spaghetti squash perfectly mimic pasta, creating a satisfying base for rich Alfredo sauce. You can easily add protein by including chicken for a more filling lunch option.
What makes this dish special is how indulgent it feels while still being low-carb and high in protein. The combination of the slightly sweet squash with creamy, garlicky sauce creates a comforting meal that fits perfectly into your keto meal plan.
11. Salmon with Cream Cheese and Dill
Salmon with cream cheese and dill makes a perfect keto lunch option that’s both satisfying and simple to prepare. This combination offers healthy fats and protein while keeping carbs minimal.
You can enjoy this dish in several ways. Try spreading cream cheese on cucumber slices and topping with smoked salmon and fresh dill for a light lunch. The crisp cucumber provides a refreshing crunch.
For a warmer option, bake salmon with a cream cheese and dill topping. The creamy mixture melts slightly, creating a rich sauce as it bakes.
This meal is not only keto-friendly but also elegant. The flavors of smoky salmon, tangy cream cheese, and fresh dill complement each other perfectly.
12. Pulled Pork Lettuce Wraps
Pulled pork lettuce wraps are a keto-friendly lunch option that’s both satisfying and low in carbs. These wraps use crisp lettuce leaves instead of bread, making them perfect for your low-carb lifestyle.
You can prepare tender pulled pork in a slow cooker, which makes meal prep effortless. The pork becomes juicy and flavorful as it cooks slowly throughout the day.
For a complete meal, add your pulled pork to romaine or butter lettuce leaves. One serving of three wraps provides about 478 calories, 34g fat, 5g net carbs, and 39g protein.
These wraps are versatile – add avocado, a spicy sauce, or fresh vegetables for extra flavor and nutrients. They’re ready in under 30 minutes using pre-cooked pulled pork.
13. Frittata with Spinach and Cheese
A frittata makes an excellent keto lunch option that’s both satisfying and simple to prepare. This spinach and cheese version is particularly low in carbs, with only about 3.5g net carbs per serving.
You can whip up this dish in just 20 minutes. The combination of fresh spinach, eggs, and cheese creates a meal that’s packed with protein and healthy fats.
For extra flavor, consider adding mushrooms or bacon. Some recipes include goat cheese for a tangy twist, but any keto-friendly cheese works well.
This versatile dish can be made ahead and reheated, making it perfect for busy weekday lunches.
14. Keto Chicken Fajita Bowl
A Keto Chicken Fajita Bowl offers all the flavors of traditional fajitas without the carbs. This dish combines tender chicken, colorful bell peppers, and onions seasoned with a homemade fajita spice blend.
With only 2 net carbs per serving, this meal fits perfectly into your keto lifestyle. The bowl format makes it more satisfying than a simple salad while keeping it low-carb.
You can prepare this dish in a single pan, making cleanup easy. It takes about 35 minutes from start to finish, ideal for busy weeknights.
This recipe works well for meal prep too. Make a batch on Sunday and enjoy flavorful, keto-friendly lunches throughout the week.
15. Broccoli and Cheese Casserole
Broccoli and cheese casserole is a keto-friendly lunch option that’s both satisfying and simple to prepare. You can make this cheesy dish in under 30 minutes with just a few ingredients.
This casserole combines fresh broccoli florets with plenty of cheddar cheese for a creamy, delicious meal. It contains less than 5g net carbs per serving, making it perfect for your low-carb lifestyle.
For added protein, consider including chicken to create a complete meal. The combination of tender chicken, broccoli, and melted cheese creates a comforting dish that’s filling enough for lunch.
You’ll need basics like mayonnaise, eggs, and cheese to bind everything together into a creamy, flavorful casserole.
16. Buffalo Chicken Lettuce Wraps
Buffalo Chicken Lettuce Wraps are a delicious low-carb lunch option that’s perfect for your keto diet. They combine the spicy flavor of buffalo sauce with tender chicken, all wrapped in crisp lettuce leaves instead of carb-heavy tortillas.
17. Shrimp Avocado Salad
Shrimp Avocado Salad is a perfect keto lunch option that’s both satisfying and low in carbs. This simple dish combines succulent shrimp with creamy avocado for a flavorful meal.
The salad typically includes spinach, cherry tomatoes, and nuts like pecans or almonds for added crunch. You can dress it with a zesty lime olive oil dressing or a tahini-based option for extra flavor.
The combination of protein from the shrimp and healthy fats from the avocado will keep you full throughout the day. For added flavor, mix in fresh cilantro and season with salt and pepper to taste.
This quick lunch requires minimal preparation and offers maximum taste while helping you stay within your keto goals.
18. Lemon Herb Chicken Thighs
Lemon herb chicken thighs are a perfect keto lunch option that’s both flavorful and satisfying. These juicy thighs are coated with a tangy lemon-herb marinade that adds brightness without the carbs.
You can prepare them with simple ingredients like lemon zest, dried parsley, tarragon, salt, and pepper. For the best flavor, mix these herbs with olive oil to create a paste that coats the chicken.
Air frying or baking the thighs gives you a golden-brown finish with tender meat inside. Pair them with mashed cauliflower or another keto-friendly side dish for a complete meal.
This dish is naturally low-carb, gluten-free, and perfect for meal prep. You can make extra portions and enjoy them throughout the week.
19. Cauliflower Fried Rice
Cauliflower fried rice is a perfect keto-friendly alternative to traditional rice dishes. It’s quick to make, taking less than 15 minutes from start to finish.
To prepare this dish, simply replace regular rice with riced cauliflower. You can sauté it with your choice of protein like beef sausage, along with vegetables like onions and frozen mixed veggies.
For flavor, add some sugar-free ketchup or your favorite low-carb sauces. This meal works great as a standalone lunch or as a side dish to complement your main course.
This healthy option is not only low-carb and gluten-free but also packed with antioxidants. You’ll satisfy your takeout cravings without breaking your keto diet.
20. Roasted Veggie Salad
Roasted veggie salads make excellent keto-friendly lunches that are both satisfying and nutritious. Unlike raw salads, roasting brings out the natural sweetness in low-carb vegetables while adding delicious caramelized flavors.
You can use a variety of keto-approved vegetables like broccoli, cauliflower, cabbage, and onions. Simply drizzle with olive oil and season with herbs like sage, thyme, and rosemary before roasting.
For protein, consider adding fennel-spiced chicken thighs or salmon to complete your meal. Dress your roasted veggie salad with avocado mayo for extra fat content and flavor.
This lunch option works great for meal prep and can be taken to work without losing quality or taste.
21. Keto Cobb Salad
Keto Cobb Salad is a perfect low-carb lunch option that keeps you full while staying within your macros. This classic dish combines crisp lettuce with protein-rich ingredients and healthy fats.
The traditional components include grilled chicken, bacon, hard-boiled eggs, avocado, and cheese arranged in rows over greens. These ingredients provide plenty of protein and good fats while keeping carbs to a minimum.
You can customize your Cobb salad with keto-friendly dressings like ranch or blue cheese. For extra flavor, add some chopped green onions or a sprinkle of herbs.
This meal prep-friendly option can be prepared ahead of time – just store the dressing separately until ready to eat.
Understanding the Keto Diet
The ketogenic diet is a low-carb, high-fat eating plan designed to shift your body into a metabolic state called ketosis. In this state, your body burns fat for fuel instead of carbohydrates, which can lead to significant weight loss and other health benefits.
Key Principles of Keto
The keto diet typically limits carbohydrates to 20-50 grams per day. This represents about 5-10% of your total daily calories, while fat makes up 70-80% and protein accounts for 10-20%.
Foods to eat on keto include:
- Healthy fats: Avocados, olive oil, butter, and coconut oil
- Protein sources: Meat, fish, eggs, and cheese
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, and zucchini
Foods to avoid include:
- Grains (bread, pasta, rice)
- Sugar (candy, soda, most fruits)
- Starchy vegetables (potatoes, corn)
Tracking your macronutrients is essential for success. Many people use apps to monitor their intake of carbs, fats, and proteins.
Benefits of Keto for Weight Loss
The keto diet can be effective for weight loss for several reasons. When your body enters ketosis, it becomes more efficient at burning fat for energy.
Many people experience reduced hunger on keto because protein and fat are more satiating than carbohydrates. This naturally leads to lower calorie consumption without feeling deprived.
The diet may also help reduce insulin levels. Lower insulin levels make it easier for your body to access stored fat and use it for energy.
Research shows that keto can lead to more significant weight loss in the short term compared to low-fat diets. Some studies report participants losing 2-3 times more weight on keto than on other diets.
Water weight drops quickly in the first week as carb stores deplete and insulin levels fall.
Tips for Preparing Keto Lunches
Preparing keto lunches requires attention to macronutrient balance and strategic meal planning. Following these tips will help you create satisfying, low-carb meals that keep you in ketosis throughout your workday.
Balancing Macronutrients
Aim for meals with 70-75% fat, 20-25% protein, and only 5-10% carbohydrates to maintain ketosis. This balance is crucial for keto success.
Use a food tracker app to monitor your daily intake. Many people underestimate carb content in foods like vegetables and condiments.
Plan your meals around protein sources first. Choose fatty cuts of meat, fish, or plant-based options like tofu. Then add low-carb vegetables and healthy fats.
Weekly meal prep saves time and helps maintain proper macronutrient ratios. Prepare proteins and vegetables in bulk, then portion them for grab-and-go lunches.
Keep snack boxes with keto-friendly options like:
- Deli meats
- Cheese cubes
- Berries (in limited quantities)
- Nuts and seeds
- Raw vegetables
Incorporating Healthy Fats
Focus on nutrient-dense fat sources rather than just adding butter to everything. Quality matters for sustained energy and health.
Best fat sources for keto lunches:
- Avocados (whole or as guacamole)
- Olive oil and olives
- MCT oil in salad dressings
- Nuts and seeds (almonds, walnuts, chia)
- Full-fat dairy products
- Fatty fish (salmon, mackerel)
Make your own salad dressings with healthy oils to avoid hidden carbs in store-bought versions. A simple olive oil and vinegar dressing with herbs adds flavor without carbs.
Fat bombs can be useful lunch additions. These small, high-fat treats help meet your fat macros while satisfying sweet or savory cravings.
