Keto On-The-Go Meal Recipes: Quick, Easy, and Delicious

The ketogenic diet, often referred to as "keto," revolves around consuming foods high in protein and fat while drastically reducing carbohydrate intake. This dietary shift forces the body to burn fat for energy instead of glucose, leading to a state known as ketosis. For individuals leading busy lives, preparing keto meals on the go can seem daunting. However, with a little planning and these easy-to-follow recipes, maintaining a keto lifestyle can be both manageable and enjoyable.

Understanding the Keto Diet

Before diving into recipes, it's essential to understand the fundamental components of a keto diet. Key elements include:

• High-Protein Foods: Essential for muscle maintenance and overall satiety.
• Healthy Fats: The primary source of energy when carbohydrates are limited.
• Low-Carb Vegetables: Provide essential nutrients and fiber without significantly impacting carbohydrate intake.
• Nuts and Seeds: Offer healthy fats and protein.
• Oils: Such as fruit and nut oils, are used generously in keto dishes.

Meal Prep Essentials

Preparing keto lunches in bulk at the beginning of the week saves time, money, and energy. Successful meal prepping requires basic cooking and baking necessities, like sheet pans, pots, skillets, strainers, and utensils. It also requires a set or two of storage containers to keep your premade meals in the refrigerator. Choosing microwavable sets with various sizes can be very advantageous.

Consider how the dish will reheat when you're ready to eat. You'll also want to pick options that stay fresh for a few days in the refrigerator.

Keto On-The-Go Meal Recipes

1. Taco Skillet

This Taco Skillet, also referred to as low-carb ground beef fajitas, is a simple yet satisfying meal that can be prepared quickly.

Read also: Delicious low-carb cooking

Ingredients:

• Taco meat
• Bell peppers
• Diced tomatoes
• Cheddar cheese
• Sour cream
• Guacamole
• Yellow onion
• Water
• Taco seasoning mix

Instructions:

1. 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.
2. Stir in water and taco seasoning mix; heat to boiling. Cook until water is absorbed.
3. Add the tomatoes and cook until the liquid is gone.
4. Sprinkle the cheddar cheese on top and let it melt by covering with a lid.
5. Top with sour cream and guacamole before serving.

2. Keto Egg Salad

A classic and versatile option, keto egg salad is easy to prepare and can be enjoyed in various ways.

Ingredients:

• 8 large eggs
• ¼ cup of finely chopped celery
• 2 tablespoons of minced white onions
• ½ cup of mayonnaise
• 1 tablespoon of Dijon mustard
• 1 tablespoon of lemon juice
• Chives (optional)

Instructions:

1. Hard boil the eggs. After they are completely cooked, put the eggs into an ice water bath for 10 minutes.
2. Peel and chop the cooled eggs.
3. Whisk together the mustard, mayonnaise, and lemon juice in a large bowl.
4. Fold in the chopped eggs. Then, follow with the celery, chives, and onions.
5. Store individual portions in airtight containers and refrigerate for the next few days.

Ways to Consume:

• Enjoy it as is.
• Use lettuce wraps.
• Serve it with keto-friendly crackers.

3. Creamy Tuscan Chicken with Cauliflower Rice

This Italian-inspired dish offers a rich and flavorful experience while remaining keto-compliant.

Ingredients:

• 2 large chicken breasts
• ⅓ cup of chicken broth
• 2 teaspoons of olive oil
• 2 tablespoons of butter
• 1 yellow onion
• 5 garlic cloves
• ½ cup of parmesan cheese
• 3 cups of spinach
• 1 ¾ cups of heavy cream
• 3 cups of riced cauliflower
• Salt and pepper to taste

Instructions:

1. Steam the cauliflower rice in the microwave or on the stovetop. Set it aside once finished.
2. Slice the chicken into cutlets and season them with salt and pepper on both sides.
3. Add the olive oil to a large skillet and set it on medium heat. Sear the chicken for about five minutes on both sides.
4. Add butter to the same pan. After the butter melts, add the minced garlic and let it fry for about a minute until it becomes fragrant.
5. Add onion and let it fry until it looks translucent.
6. Stir in the sun-dried tomatoes and let them cook for a couple of minutes.
7. Finish by adding the heavy cream with some salt and pepper.
8. Add the baby spinach and parmesan cheese. Once the spinach cooks down and the cheese melts, add the chicken breasts back to your pan.
9. Cover the chicken with the sauce.
10. Divide the cauliflower rice into meal prep containers and add the creamy Tuscan chicken on top.

4. Keto Blackened Chicken

A quick and flavorful option, keto blackened chicken is perfect for those craving a bit of spice.

Ingredients:

• 1 pound of chicken breasts
• 1 tablespoon of paprika
• 1 teaspoon of Italian seasoning
• ¼ teaspoon of red pepper
• 1 teaspoon of garlic powder
• 1 teaspoon of garlic salt
• 1 teaspoon of onion powder
• 1 teaspoon of pepper

Instructions:

1. Combine the blackened seasoning ingredients, including paprika, Italian seasoning, red pepper, garlic powder, garlic salt, onion powder, and pepper, in a small bowl.
2. Slice the chicken breasts so they share the same thickness for even cooking.
3. Set a cast iron pan or skillet on high heat.
4. Cook the chicken on both sides for four to five minutes.
5. Allow the chicken to fully cool before putting it into meal prep containers.

5. Keto Chicken Caesar Salad

A refreshing and satisfying salad that can be easily customized to your liking.

Read also: Sausage Recipes for Keto Diet

Ingredients:

• Two 8-ounce chicken breasts
• 1 head of romaine lettuce
• 2 cups of grape tomatoes
• ¾ cup of parmesan cheese
• 1 ¼ cups of mayonnaise
• 6 tablespoons of olive oil
• 6 cloves of garlic, minced
• 2 tablespoons of lemon juice
• Anchovy paste
• Worcestershire sauce

Instructions:

1. Prepare the chicken using your preferred method (baking, air frying, or stovetop).
2. Toss the lettuce and grape tomatoes in a large bowl.
3. Add the parmesan cheese and cooked chicken pieces last.
4. Drizzle the dressing and sprinkle croutons on top.

6. Keto Meatballs with "Pasta"

A comforting and hearty meal that substitutes traditional pasta with a keto-friendly alternative.

Ingredients:

• 2 tablespoons of extra virgin olive oil
• 3 crushed cloves of garlic
• 1 large onion, finely diced
• 14 ounces of ground beef
• 5 ounces of chicken liver
• ½ cup of shredded parmesan
• ¼ cup of beef broth
• 14 ounces of canned diced tomatoes (no added sugar)
• ½ tablespoon of dried oregano
• ½ tablespoon of dried marjoram
• ½ teaspoon of salt
• Keto-friendly pasta (e.g., zucchini noodles, shirataki noodles)

Instructions:

1. Make the meatballs by mixing the ground beef and diced chicken in a bowl with salt and grated parmesan.
2. Take the mixture and form about 20 uniform meatballs.
3. Reduce the heat to low and add the diced onion and garlic to the pan. Cook for about two minutes until the mixture is fragrant.
4. Add the meatballs to the pan and cook on all sides for about three minutes.
5. While the meatballs simmer, cook the keto-friendly pasta.
6. When the meatballs and pasta finish cooking, allow both to cool before putting them in meal prep containers.

7. Cheesy Bacon Ranch Chicken

Ingredients:

• Chicken breasts
• Bacon
• Ranch dressing
• Cheddar Cheese

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place chicken breasts in a baking dish.
3. Top each chicken breast with ranch dressing, bacon, and cheddar cheese.
4. Bake for 20-25 minutes, or until chicken is cooked through and cheese is melted and bubbly.

8. Cauliflower Fried Rice

Ingredients:

• 1 head cauliflower, riced
• 1 tablespoon olive oil
• 1/2 cup diced onion
• 1 cup mixed vegetables (carrots, peas, green beans)
• 2 eggs, beaten
• 2 tablespoons soy sauce (or coconut aminos for gluten-free)
• 1 teaspoon sesame oil

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add onion and mixed vegetables and cook until tender, about 5 minutes.
3. Push vegetables to one side of the skillet and pour beaten eggs onto the other side. Scramble the eggs until cooked through.
4. Add riced cauliflower to the skillet and stir to combine with vegetables and eggs.
5. Pour in soy sauce and sesame oil and stir until everything is evenly coated.
6. Cook for another 3-5 minutes, stirring occasionally, until cauliflower is tender.

9. Cheesy Broccoli Cheddar Spaghetti Squash

Ingredients:

• 1 spaghetti squash, halved and seeded
• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Brush the cut sides of the spaghetti squash with olive oil and season with salt and pepper.
3. Place squash cut-side down on a baking sheet and bake for 40-50 minutes, or until tender.
4. Let squash cool slightly, then use a fork to scrape the flesh into strands.
5. Steam or microwave broccoli florets until tender-crisp.
6. In a large bowl, combine spaghetti squash, broccoli, and cheddar cheese. Season with salt and pepper to taste.
7. Serve immediately.

10. Cauliflower Pizza Crust

Ingredients:

• 1 head cauliflower, riced
• 1 egg, beaten
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Pizza toppings of your choice

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. Steam or microwave riced cauliflower until tender.
3. Place cauliflower in a clean kitchen towel and squeeze out as much excess moisture as possible.
4. In a large bowl, combine cauliflower, egg, mozzarella cheese, Parmesan cheese, Italian seasoning, salt, and pepper.
5. Press the mixture onto a baking sheet lined with parchment paper to form a pizza crust.
6. Bake for 20-25 minutes, or until crust is golden brown.
7. Top with your favorite pizza toppings and bake for another 5-10 minutes, or until cheese is melted and bubbly.

11. Keto Chicken Parmesan

Ingredients:

• Chicken breasts
• Almond flour
• Parmesan cheese
• Egg
• Marinara sauce (sugar-free)
• Mozzarella cheese

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Prepare chicken breasts by pounding them to an even thickness.
3. Set up a breading station with almond flour and parmesan cheese in one bowl, and a beaten egg in another.
4. Dip each chicken breast in the egg, then dredge in the almond flour mixture.
5. Place chicken breasts in a baking dish and bake for 20-25 minutes, or until cooked through.
6. Top each chicken breast with marinara sauce and mozzarella cheese.
7. Bake for another 5-10 minutes, or until cheese is melted and bubbly.

12. Lemon-Brown Butter Salmon

Ingredients:

• Salmon fillets
• Butter
• Lemon juice
• Garlic
• Parsley
• Salt and pepper to taste

Instructions:

1. Melt butter in a skillet over medium heat.
2. Cook butter until it turns brown and nutty, about 5-7 minutes.
3. Add minced garlic and cook for another minute until fragrant.
4. Stir in lemon juice and chopped parsley. Season with salt and pepper to taste.
5. Place salmon fillets in the skillet and cook for 4-5 minutes per side, or until cooked through.
6. Spoon lemon-brown butter sauce over salmon and serve immediately.

13. Keto Beef Stew

Ingredients:

• Beef chuck
• Olive oil
• Onion
• Garlic
• Beef broth
• Tomato paste
• Celery
• Carrots
• Turnips
• Thyme
• Bay leaf
• Salt and pepper to taste

Instructions:

1. Cut beef chuck into 1-inch cubes.
2. Heat olive oil in a large pot or Dutch oven over medium-high heat.
3. Brown beef cubes on all sides, then remove from pot and set aside.
4. Add diced onion and garlic to the pot and cook until softened, about 5 minutes.
5. Stir in beef broth and tomato paste. Bring to a boil, then reduce heat and simmer for 1 hour.
6. Add celery, carrots, and turnips to the pot and simmer for another 30 minutes.
7. Return beef to the pot and add thyme and bay leaf. Season with salt and pepper to taste.
8. Simmer for another 30 minutes, or until beef is tender.

14. Cowboy Butter Steak

Ingredients:

• Steak (Ribeye or New York Strip)
• Butter
• Garlic
• Parsley
• Thyme
• Red pepper flakes
• Paprika
• Salt and pepper to taste

Instructions:

1. Season steak with salt and pepper.
2. Melt butter in a skillet over medium-high heat.
3. Add minced garlic, chopped parsley, thyme, red pepper flakes, and paprika to the skillet and cook for another minute until fragrant.
4. Add steak to the skillet and cook for 4-5 minutes per side, or until cooked to your desired doneness.
5. Spoon cowboy butter sauce over steak and serve immediately.

15. Garlicky Greek Chicken

Ingredients:

• Chicken breasts
• Olive oil
• Lemon juice
• Garlic
• Oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Place chicken breasts in a baking dish.
3. Drizzle chicken breasts with olive oil and lemon juice.
4. Sprinkle with minced garlic, oregano, salt, and pepper.
5. Bake for 20-25 minutes, or until chicken is cooked through.

16. Keto Pork Chops

Ingredients:

• Pork chops
• Olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Season pork chops with salt and pepper.
3. Add pork chops to the skillet and cook for 4-5 minutes per side, or until cooked through.

17. Cacio E Pepe Egg Noodles

Ingredients:

• Eggs
• Pecorino Romano cheese
• Black pepper

Instructions:

1. Whisk eggs in a bowl.
2. Grate Pecorino Romano cheese.
3. Cook egg noodles in a nonstick pan over medium heat, scrambling the eggs until they form noodles.
4. Add Pecorino Romano cheese and black pepper to the pan and stir to combine.

18. Philly Cheesesteak Lettuce Wraps

Ingredients:

• Steak
• Onion
• Bell pepper
• Provolone cheese
• Lettuce leaves

Instructions:

1. Slice steak into thin strips.
2. Cook steak, onion, and bell pepper in a skillet over medium-high heat until steak is cooked through and vegetables are tender.
3. Top with provolone cheese and cook until cheese is melted.
4. Spoon mixture into lettuce leaves and serve immediately.

19. French Onion Pot Roast

Ingredients:

• Beef chuck roast
• Olive oil
• Onions
• Beef broth
• Thyme
• Bay leaf
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Brown beef chuck roast on all sides, then remove from pot and set aside.
3. Add sliced onions to the pot and cook until softened and caramelized, about 15-20 minutes.
4. Stir in beef broth, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 3 hours, or until beef is tender.
5. Return beef to the pot and season with salt and pepper to taste.

20. Keto Beef Stroganoff

Ingredients:

• Beef sirloin
• Butter
• Onion
• Mushrooms
• Beef broth
• Sour cream
• Dijon mustard
• Salt and pepper to taste

Instructions:

1. Slice beef sirloin into thin strips.
2. Melt butter in a skillet over medium-high heat.
3. Add sliced onion and mushrooms to the skillet and cook until softened, about 5 minutes.
4. Stir in beef broth, sour cream, and Dijon mustard. Bring to a boil, then reduce heat and simmer for 15 minutes, or until sauce has thickened.
5. Add beef to the skillet and cook for another 5 minutes, or until beef is cooked through.
6. Season with salt and pepper to taste.

21. Feta & Herb-Crusted Salmon

Ingredients:

• Salmon fillets
• Feta cheese
• Parsley
• Dill
• Olive oil
• Lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a bowl, combine feta cheese, chopped parsley, dill, olive oil, and lemon juice. Season with salt and pepper to taste.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Spread feta mixture over salmon fillets.
5. Bake for 12-15 minutes, or until salmon is cooked through.

22. Keto Bacon Chicken Thighs With Garlic Cream Sauce

Ingredients:

• Chicken thighs
• Bacon
• Garlic
• Heavy cream
• Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Cook bacon in a skillet over medium heat until crispy. Remove bacon from skillet and set aside.
2. Add chicken thighs to the skillet and cook in bacon fat until browned on all sides.
3. Add minced garlic to the skillet and cook for another minute until fragrant.
4. Pour in heavy cream and bring to a boil, then reduce heat and simmer for 10 minutes, or until sauce has thickened.
5. Stir in Parmesan cheese and crumbled bacon. Season with salt and pepper to taste.

23. Keto Mac & Cheese

Ingredients:

• Cauliflower
• Cheddar cheese
• Cream cheese
• Butter
• Almond milk
• Garlic powder
• Onion powder
• Salt and pepper to taste
• Pork rind topping (optional)

Instructions:

1. Preheat oven to 375 degrees F (190 degrees C).
2. Steam or microwave cauliflower until tender.
3. In a blender or food processor, combine cauliflower, cheddar cheese, cream cheese, butter, almond milk, garlic powder, onion powder, salt, and pepper. Blend until smooth.
4. Pour mixture into a baking dish and top with crushed pork rinds (optional).
5. Bake for 20-25 minutes, or until bubbly and golden brown.

Tips for Keto Meal Prep

• Plan Your Menu: Research keto-friendly or low-carb lunch ideas online for inspiration.
• Create a Grocery List: Make a list of the items you don't currently have stocked in your pantry.
• Cook in Batches: Choose recipes that are easy to prepare in large quantities.
• Proper Storage: Store individual portions in airtight containers and refrigerate them to enjoy over the next few days.

Read also: Costco Keto Essentials

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