Embark on a flavorful journey with quick and easy keto lunch recipes that cater to your dietary needs! The keto diet, characterized by high fat, moderate protein, and very low carbohydrate intake, has gained popularity for its potential benefits in weight loss and managing certain health conditions. For most people, the keto diet means 70% of daily calories come from fat, 25% from protein and 5% from carbs. Fortunately, there's a vast array of mouthwatering options to explore, from salads, soups, and sandwiches to wraps, lettuce cups, bowls, and snackable creations.
Keto-Friendly Staples: Salads, Soups, and Sandwiches
Salads, soups, and sandwiches are foundational in creating easy keto lunch recipes. These versatile options allow you to mix and match your favorite ingredients while keeping your keto meal plan interesting and satisfying.
Taco Skillet
Dinner recipes don’t have to be complicated. Consider a Taco Skillet made with taco meat, bell peppers, and diced tomatoes. Top with plenty of cheese, sour cream, and guacamole. In a large non-stick skillet, cook beef, bell peppers, and yellow onion over medium-high heat for 5 to 7 minutes, stirring frequently, until the meat is thoroughly cooked and the veggies are tender; drain. Stir in water and taco seasoning mix; heat to boiling. Cook until the water is absorbed. Add the tomatoes and cook until the liquid is gone. Sprinkle the cheddar cheese on and let it melt by covering with a lid.
Keto Cobb Salad
The Keto Cobb Salad is a supercharged salad designed to keep you satisfied. Start by cooking the bacon in a skillet over medium heat.
Creamy Taco Soup
Creamy Taco Soup is a flavorful, low-carb option packed with ground beef, tomatoes, bell peppers, onion, garlic, and a mix of spices. It's perfect for fueling your body while adhering to your ketogenic diet.
Read also: Ultimate Meal Guide
Convenient Keto: Wraps and Lettuce Cups
Keto wraps and lettuce cups present a perfect low-carb alternative to traditional sandwiches. These delicious and versatile options allow you to enjoy the flavors and textures you love without the extra carbs.
Chicken Caesar Lettuce Wraps
Chicken Caesar Lettuce Wraps offer a delightful solution for those in search of a low-carb, yet delicious lunch option.
Keto Egg Salad Wrap
The Keto Egg Salad Wrap is a delicious and easy keto lunch recipe that you can add to your favorite keto lunch recipes. Start by scrambling the eggs in a pan over medium heat. Once the eggs have cooled, combine them with the chopped bell pepper and red onion in a bowl.
Keto Turkey Club Lettuce Cups
Keto Turkey Club Lettuce Cups provide a delightful, low-carb spin on the classic club sandwich.
Turkey Taco Lettuce Wraps
These lettuce wraps come together fast (just 20 minutes!), are super flavorful, and can be customized how you like it. Top them with your favorite taco toppings, really anything goes!
Read also: Healthy Camping Food
Philly Cheesesteak Cabbage Wraps
These Philly cheesesteak cabbage wraps are everything you love about the OG, without the bread.
Buffalo Shrimp Lettuce Wraps
A spicy twist on a healthy lunch option.
Philly Cheesesteak Lettuce Wraps
A low-carb take on a classic favorite.
Satisfying Keto Bowls and One-Pot Meals
For those adhering to a low carb keto lifestyle, bowls and one-pot meals are satisfying, easy-to-prepare lunch options. From Spinach and Mushroom Cauliflower Risotto to Lemon Garlic Shrimp Zoodle Bowl, there’s a variety of tasty recipes to choose from.
Steak Burrito Bowl
Preheat the oven to 375°F. Season the flank steak with taco seasoning and olive oil, then bake for 15 minutes. When the steak and cauliflower rice are cooked, assemble the burrito bowl by adding the steak, cauliflower rice, spinach, sweet potato, lettuce, pico de gallo, cheese, pomegranate, and avocado.
Read also: Delicious Keto Vegetarian Meals
Spinach and Mushroom Cauliflower Risotto
Spinach and Mushroom Cauliflower Risotto is a flavorful one-pot meal that will satisfy your cravings. This delicious low-carb meal is high in fiber and protein, as well as being a great source of vitamins and minerals. To make this scrumptious dish, start by sautéing the vegetables and cooking the dish slowly.
Lemon Garlic Shrimp Zoodle Bowl
The Lemon Garlic Shrimp Zoodle Bowl is a keto-friendly lunch option bursting with flavor. Toss zoodles with butter, olive oil, tequila and lime juice for a shrimp dish you’ll come back to again and again. Though it won’t be as rich, you can sub the butter for olive oil. This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don’t have a spiralizer, you can use thinly julienned zucchini to get a similar effect.
Egg Roll Bowls
If you're a fan of crispy savory egg rolls, then you might consider this unwrapped version your dream lunch. Without the need to wrap or fry, this veggie-packed meal comes together in well under an hour. Garnish with crispy raw scallions, toasted sesame seeds, and plenty of sriracha or chili oil.
Snackable Keto Lunch Ideas for On-the-Go
For those days when you need a fuss-free, satisfying low carb keto lunch meal on the go, snackable keto lunch ideas are the perfect solution. These delicious and convenient options are not only packed with flavor but also cater to various dietary needs and preferences.
Antipasto Skewers
For finger food lovers, Antipasto Skewers are a low carb keto lunch, easy-to-make lunch option.
Keto Taco Cups
Taco shells made out of cheese = the ultimate keto hack. We're basically talking about frico, an Italian cooking method in which cheese is cooked in a pan until slightly crispy but malleable. Here, we're baking little mounds of cheddar and shaping them into handheld cups before they cool completely.
Keto Pizza Rolls
Relive your favorite childhood after-school snack with low-carb pizza rolls. If you’d prefer not to eat lavash bread on keto, try buying or making almond flour flatbreads instead. Mix and match the toppings as you like.
Creamy Stuffed Jalapenos
If you like foods that pack a bit of a punch, you’ll love these jalapeno poppers filled with sausage and cheese. This is one of my favorite recipes for parties.
Quick & Easy Keto Lunch Recipes
Here are a few more quick and easy keto lunch recipes.
Air-Fryer Chicken Thighs
These air-fryer chicken thighs are crispy on the outside, juicy on the inside and full of flavor. You should have most of the seasonings in your pantry already, so this recipe makes a quick weeknight dinner. This air-fryer chicken thighs recipe creates meat that is crispy on the outside but super juicy on the inside. The paprika and garlic seasoning blend comes through beautifully.
Almond Chicken
This almond chicken will be one of your favorite keto recipes. Buttermilk gives this dish a fried chicken flavor, and the almond coating is crispy and nutty without using flour. Each serving has 18 grams of fat and 6 grams of carbs. We started a low-carb diet and did not want to use bread crumbs, so we tried the chicken with almonds. It’s a favorite now.
Big Mac Salad
To make a salad that was anything but boring, we decided to turn the classic Big Mac flavors into a delicious dinner salad. Think of your favorite burger plus the satisfying crunch of a salad all in one bite…what’s not to love? Just be sure to swap in your favorite keto ketchup when making the dressing!
Crustless Spinach Quiche
Whip up a creamy, flavorful quiche in no time with this crustless spinach quiche. It’s perfect for breakfast, brunch or even a light weeknight dinner. I served this crustless quiche at a church lunch, and I had to laugh when one guy told me how much he disliked vegetables. Many people were surprised by how much they loved this veggie-filled quiche recipe-and he was one of them!
Steak Salad with Avocado and Radishes
My steak salad with avocado and radishes is a big plate of summer deliciousness. I sometimes add dried cranberries and cherry tomatoes, but you can customize it to suit your tastes. Avocados are one of our favorite ways to get in healthy fats on the keto diet, so of course we’re going to fill our salads with them.
Air-Fryer Salmon
Cooking salmon in the air-fryer produces a perfectly flaky fish fillet with a slightly crispy skin every time. Preparing salmon in the air fryer is, hands down, one of the easiest ways to cook it. Air-fryer salmon stays succulent, but still gets lightly browned on the outside. Use this simple salmon recipe as a starting point for different flavors and styles of salmon. The possibilities are endless!
Additional Keto Lunch Ideas
- Greek Bouyiourdi: Enjoy this baked feta with tomatoes, garlic and chilli as part of a meze lunch.
- Courgette Frittatas: Serve with salad for an easy, filling and tasty lunch.
- Peanut Butter Chicken: Any leftovers freeze well and make a handy lunch.
- Masala Frittata with Avocado Salsa: A spicy twist on a simple frittata recipe.
- Tarragon, Mushroom & Sausage Frittata: Serve up this filling frittata in just 20 minutes.
- Crustless Quiche: Make an easy crustless quiche to cut out the faff of making pastry.
- Baked Salmon: Get all the goodness of omega-3 with easy baked salmon for lunch or supper.
- Roasted Cauliflower Steaks: Healthy and vegan, it makes a tasty light lunch or supper
- Ham, Mushroom & Spinach Frittata: Try a filling frittata that's low in calories and guaranteed to keep you going until lunch.
- Garden Salmon Salad: Choose a lighter lunch with this easy, no-cook salmon salad packed with courgettes, peas, pea shoots and radishes.
- Barbecued Bavette Steak & Tomato Salad: Barbecue bavette steak and drape over Tom's simple tomato, red onion and feta salad.
- Seared Tuna & Anchovy Runner Beans: The perfect lunch or light dinner, this healthy seared tuna and runner bean dish packs in nutrients and tastes great
- Masala Omelette Muffins: This recipe makes four large muffin-shaped bakes which you can eat over two days.
Important Considerations for Keto
- It’s best to limit your carb intake to 5% of your daily calories.
- The keto diet is a high-fat eating plan, so you’ll want to include fats in each of your meals and snacks. Your fats could come from cooking oils like olive oil, avocado oil and butter, high-fat dairy products, meat, poultry, avocado, nuts or eggs.
- You’ll also want to stock up on cooking oils like olive oil, avocado oil and butter. They’ll help with searing, baking, roasting and frying, and they’ll impart healthy fats and good flavor into your meals.
- Yes, mayo is allowed on keto!
- Yes, you can have peanut butter on keto! Stick to natural options that are free of extra flavors and sweeteners, and be mindful of your portion size.