10 Irresistible Keto Grab-and-Go Meal Recipes You Need to Try Today!

Following the keto diet, which involves limiting carbohydrate intake and focusing on fat and protein, doesn't mean sacrificing convenience or flavor. With a little planning and preparation, you can enjoy delicious and satisfying keto-friendly meals on the go. Whether it's breakfast, lunch, or a snack, these recipes will help you stay on track with your ketogenic lifestyle, saving you time, money, and stress.

Keto Breakfast Ideas

These keto breakfast ideas are the best way to start your day. Eggs are one of the many keto breakfast staples, as are proteins like bacon, turkey, and ham. These recipes are great for keto beginners and experts because they’re designed to fit your lifestyle. You’ll find make-ahead breakfast options, grab-and-go snacks, and even a few casseroles that can feed your weekend brunch crowd.

Egg-cellent Starts

Scrambled Egg Muffins: After enjoying scrambled egg muffins at a local restaurant, try this breakfast egg muffins recipe. Customize them by adding ham or bacon to create bacon ‘n’ egg bundles. One egg cup contains 88 calories, 6g fat (2g saturated fat), 190mg cholesterol, 257mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 8g protein.
Keto Breakfast Casserole: Start your day with this high-protein, low-carb, keto-friendly breakfast casserole. Stuffed with ingredients like bacon, sausage, zucchini, red peppers, and Gruyere cheese, it’s a meal brimming with big flavors.
Muffin-Tin Scrambled Eggs: Schedule some meal prep time to whip up a batch of muffin-tin scrambled eggs. They freeze well, so feel free to double the recipe.
Bacon Egg Cups: These adorable bacon egg cups are a fresh take on the classic breakfast combo. If your bacon is already cooked, this simple breakfast is ready after only 15 minutes. Use small ramekins for a beautiful and simple presentation.
Creamy Baked Eggs: Creamy baked eggs are rich, soft, and ready in minutes. Pour heavy cream into a cast-iron skillet, then add the eggs and cook. One baked egg contains 135 calories, 9g fat (4g saturated fat), 200mg cholesterol, 237mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 11g protein.
Eggs Lorraine: Eggs Lorraine combines the flavors of Canadian bacon, Swiss cheese, and sour cream for a stick-to-your-ribs breakfast. Combine the ingredients in a shallow baking dish and bake for 25 to 30 minutes.

Waffles and Pancakes

Cheese Waffles (Chaffles): Enjoy these cheese waffles as a scrumptious low-carb lunch, breakfast, or snack! Try topping them with avocado and tomato, hummus and veggies, or use the chaffles in place of bread for a BLT. Chaffles, or egg and cheese waffles, are a keto dieter’s dream breakfast. They have all the crisp and fluffy texture of a classic waffle without all the flour and sugar.
Keto-Friendly Pancakes: Whip up keto-friendly pancakes for the entire family with these protein pancakes. Try stirring in cacao nibs, blueberries, or chopped pecans to make these pancakes your own. For the best flavor, toast the nuts before adding them to the batter.

Bread and Sandwiches

Keto Biscuits and Turkey Sausage Sandwich: If you're craving serious comfort food, this sammy is for you. The keto-friendly breakfast of homemade biscuits and turkey sausage checks all the boxes! These almond flour biscuits are the perfect base for a blend of eggs, cheese, and turkey sausage.
Keto English Muffins: Make these keto English muffins easily in the microwave for a health-conscious, last-minute breakfast. You can still enjoy your morning toast when following the keto diet. These English muffins still contain all the nooks and crannies you’ve come to love.

Other Quick Options

Hard-Boiled Eggs: Hard-boiled eggs are naturally low in carbs with 1 gram per egg. One egg contains 75 calories, 5g fat (2g saturated fat), 213mg cholesterol, 63mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein. This is the simplest of keto breakfast ideas.
Avocado and Crab Breakfast: This avocado and crab breakfast has a couple of steps, but it’s worth the effort! One filled avocado half contains 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
Starbucks Copycat Egg Bites: Use full-fat cheese and bacon in your recipe for 10 grams of fat and 1 gram of carbs. We love Starbucks copycat recipes and egg bites happen to be one of the keto-friendly options!
Sausage Balls: People are always surprised when I tell them there are only four ingredients in this easy sausage ball recipe. Cheesy and spicy, the golden morsels are a fun novelty at a breakfast or brunch, and they also make yummy party appetizers.

Keto Lunch Ideas

Lunch doesn't have to be a challenge on the keto diet. With some planning and simple recipes, you can enjoy a satisfying and low-carb midday meal. Planning is the basis for success. It took me some time to really ingest that lesson, but now that I have, things are much simpler. Meal prep is key! I don't know what I would have done if I hadn't started prepping everything early. Seriously, prepping ahead of time makes it a lot less likely that you'll be forced to cheat because you didn't have time to make lunch one day. Use simple ingredients. Don't get too complicated. Big taste can come from simple, well-known things.

Quick and Easy Options

Seaweed and Tuna Lunch: One of my favorite easy keto lunch ideas is this unique sea-focused option. It's also ultra-simple and takes just minutes to put together. The seaweed brings a lovely crunch, as well as protein, and the tuna amps up your protein intake, too. The mayo offers plenty of fat, and there are very few net carbs in this lunch.
Keto Patties: Patties are so very versatile! You can eat them on their own, in a wrap, and in so many other ways! These keto patties are delicious, low-carb, and super simple to make, too, so it's great for those busy days when you feel like you don't have time for anything. You can use chicken or tuna.
Caprese Salad: It's also simple to make and requires almost no time at all. You'll need some sliced mozzarella coins, sliced or whole cherry tomatoes, a decent amount of basil leaves, a little olive oil, some oregano, and salt for seasoning.
Mediterranean Lunch: Fresh, simple, and delicious, this Mediterranean lunch is based around Tyson Grilled & Ready Chicken. Add to that some steamed microwavable broccoli, a little bit of olive oil, garlic salt, roasted red pepper flakes, and sesame seeds, and you have the makings of a great lunch filled.
Spanish Lunch: Want something quick, simple, and satisfying for lunch? It doesn't get any easier than this Spanish lunch. You'll need some cheddar cheese slices (for healthy fats, plus taste).

Wraps and Rolls

Keto Chicken Burrito: Make sure you have plenty of sour cream on hand for this incredibly satisfying keto chicken burrito! You'll need some shredded rotisserie chicken (you can also use canned chicken if that's all you have or any other shredded chicken you have handy). Next, scramble an egg and fry it in a skillet. Grab yourself a low-carb tortilla and layer everything on it, beginning with the egg. Top the chicken with cheese, then roll it all up and slice it.
Italian Wrap: Head a little south and west from Spain and you'll find yourself smack in the middle of Italy. This wrap brings all the great Italian flavors you love together without the carbs that prevent you from losing weight. Assembling it is fast and easy, too, and you'll love how much flavor there is! Start with a low cab tortilla, then add lettuce of your choice. Some pepperoni and ham bring a lot of protein, and then a sprinkling of cheese ups the ante in healthy fats.
Guacatillo Chicken Salad Wraps: Guacatillo is a bright creamy sauce that coats proteins incredibly well. These salad wraps are incredibly tasty and simple to make. Use this recipe as a base for a solid keto chicken salad, adding any extra toppings as desired!

Salad Sensations

Keto Caesar Salad: Yes, the humble Caesar salad can be keto-friendly. This low-carb lunch option is a great fit for almost any lifestyle, whether you're stuck at the office or working from home. To make these hearty salads keto-friendly, you'll need to start with some chopped Romaine lettuce. Add some parmesan cheese, and then Cello Whisps to take the place of the carb-loaded croutons.
Tuna, Chicken, or Egg Salad: Tuna salad, chicken salad, and egg salad are three of the primary staples of American lunches. They all combine the creaminess of mayo with something unique, from savory chicken to the "egginess" of egg salad. This recipe is simple and very versatile. You just need to change the protein source. The base for all three is your choice of mayo, a little relish (try dill relish instead of sweet relish for a delicious difference), a little salt and pepper, and then Romaine lettuce to put it all in. Just add tuna, chicken, or hard-boiled eggs.
Ultimate Fancy Keto Salad: Love hearty salads? This ultimate fancy keto salad brings all the flavor you want and doesn't compromise your keto lifestyle. Plus, it's big enough to feed more than one person (or to feed one person for a couple of days). Here's what you need to do to bring it all together: start with a big bag of salad greens or baby spinach. Toss in some seeds (I love pumpkin, sunflower, or sesame seeds), and then some canned tuna. Or swap the tuna out for rotisserie chicken if you prefer. Hard-boiled eggs can take the place of tuna or chicken, but you can also add the eggs with the other protein sources if you want to.
Taco Salad: It's time to head south of the border in our quest for hearty salads that are both packed with flavor and low in carbs. This taco salad is super simple, especially if you brown the ground beef early in the week and store it in the fridge ahead of time.
Lemon Parmesan Kale Salad with Salmon: Enjoy a tangy and hearty lemon parmesan kale salad topped with omega-3-packed salmon! This simple recipe is a must-make for your weekly keto meal prep, perfect for lunch or dinner.

Other Keto Lunch Recipes

Microwave Keto Pizza: Love pizza but bummed that it's not keto-friendly? I've got your fix! This microwave keto pizza is made right in a mug and takes less than five minutes to cook. Just mix some heavy whipping cream with three eggs. Add in some cream cheese and pepperoni and it's sure to satisfy your pizza cravings. Put everything in a mug and then microwave it for 3.5 minutes.
Keto Sushi: There's nothing un-keto about raw fish, but the rice included with most sushi isn't part of the keto diet. Thankfully, this keto sushi recipe will give you that Japanese fix without the carbs! And it takes very little time to throw it all together. What do you need? Let's start with some nori (seaweed). To that, you'll add cheese slices, then some large pepperoni coins, a little turkey for lean protein, then some shredded cheese for healthy fats.
Ham Roll-Ups: Yes, this ubiquitous party food can make a great choice when it comes to planning a healthy meal for lunch. This version combines healthy fats with protein but omits the bread, so it is a low-carb choice. If you're feeling adventurous, you can add in some keto bread to wrap it all in. To start, you'll need ham slices. I recommend buying the good stuff from the deli, not the prepackaged stuff in the refrigerated section. Top that with some whipped cream cheese and then chopped green onions.
Keto Mac n' Cheese: This keto mac n' cheese recipe is absolutely excellent with its mix of cheeses made on a base of cauliflower that is perfect when paired with steak.
Salmon Cakes: These salmon cakes are incredibly simple to make and a great use of our Trifecta salmon.
Keto Beef Stew: Preparing a hearty and delicious keto beef stew is as simple as making a few minor swaps. This one-pot recipe is perfect for your slow cooker or instant pot.
Keto Taco Casserole: Cheesy, scoopable, and endlessly decadent; this keto taco casserole recipe will be your new favorite Tex-Mex recipe for meal prep.
Keto Chicken Parmesan: Chicken parmesan is a delicious classic crowd-pleasing recipe that is insanely easy to meal prep ahead of time. This keto diet-friendly recipe is no different.

Keto Snacks

Having keto-friendly snacks on hand is essential for staying on track between meals.

Energy Shake: The last entry in our list of easy keto lunch ideas isn't so much a meal as it is an energy shake. I recommend tailoring it to your preferences, but my base recipe is a single serving of Keto Chow, a tablespoon of avocado oil, eight ounces of water, and four ounces of coffee, but remember that's flexible.
Keto Avocado Toast: This keto avocado toast recipe is going to be your new go-to low-carb breakfast or snack.
Low Carb Snacks: These Low Carb Snacks will take little to no prep time and keep your net carbs low between meals.
Keto Snack or Breakfast: This recipe can either be used as a keto snack or a keto breakfast.
Keto Fat Bombs: These fat bombs have to be some of the most popular keto snacks ever developed by our culinary team. Follow the recipe and feel free to make any version your heart desires.
Spiced Nuts: Even though you may see the recipe as a 'paleo' recipe, these spiced nuts qualify 100% as keto as well. Find a fun recipe that explains how to make any mixed nuts taste better all while making them tons more interesting. Adjust the spices to your own creativity if you so desire!
Healthy Keto Egg Salad: Whether you're just not a fan of mayo or looking for a healthy keto egg salad recipe to add to your meal prep, we've got you. This recipe is a combination as if the guacamole and egg salad had a baby, creating a delicious result.
Chicken Salad: With little to no prep time and a ton of flavor, you'll never want to go back to boring traditional chicken salad ever again.

Sauces

Romesco: Romesco is a popular is Spanish sauce that is typically made with bread. This smoky, and peppery sauce uses almonds instead making it great when following a keto diet.
Keto Zhoug Sauce: Pronounced like "zoog", this exotic-sounding sauce is easier to make than you'd think! It's highly flavorful, super simple, and a perfect pairing for just about any protein. Much like chimichurri, this sauce goes incredibly well with some flat iron steak and rice.
Classic Pesto: Another Herb based sauce that's delicious on just about everything!
Chimichurri sauce: Chimichurri sauce is one of those sauces that goes well with most proteins and dishes.

Meal Prep Tips

Prepping your own food can make sticking to your keto carb goals way easier, but it also requires some serious time and dedication in the kitchen. Whether you are a seasoned home cook or just starting your meal prep journey, there are steps anyone can take to save time and money and avoid meal prep burnout.

Read also: Easy Low-Carb Cheese Crackers

Batch cooking complete recipes or bulk prep ingredients: Two of the best ways to approach meal prep include batch cooking complete keto recipes in large batches and then dividing them into individual meals. Bulk prepping ingredients means cooking individual ingredients separately and then portioning them out to build your meals for the week.
Master the art of mise en place: The key to conquering meal prep is to master the art of mise en place, a French term that means "everything in its place". This means not only planning your recipes or making a grocery list ahead of time but coming home from the store and getting organized in your kitchen before starting the cooking process. Use this time to get organized and make sure you have all of the ingredients you need.
Meal Prep Recipes: The easy recipes can be batch-cooked and portioned out for the week.

Read also: Magnesium Supplements for Keto

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