22 Satisfying Keto Lunch Ideas You Can Meal Prep for Work

Most of us would agree that lunch is the hardest meal to plan for on a low-carb ketogenic diet.

With so much on our plate to plan and tackle daily, who has time to plan mid-day meals during the busy work week?

For many of us, lunch means grabbing something on the go, out of convenience.

And sometimes that can even mean heading to the nearest fast-food joint to scour the menu for a low-carb option.

While that may be ok once in a while, you don’t get the best bang for your nutrition buck from those meal choices.

Good nutrition starts with fresh and wholesome ingredients. And the easiest way to get those health benefits is by cooking at home.

This isn’t just for a ketogenic diet, but pretty much any healthy diet like paleo, whole30, or just plain healthy eating.

I know it can feel like meal prep is too time-consuming and you don’t have time to stand in the kitchen all day long.

I get it, and that’s exactly why I wanted to come up with a series of keto lunch recipes and meals that take almost no effort.

So you can finally eat healthy, wholesome Keto lunches without any nutritional compromise.

These 20 super easy Keto lunch recipes will give you a complete guide to bringing some extra nutrition to your mid-day meal.

Plus, these keto meal prep ideas will take you far less time than walking over to the nearest fast food joint.

Read Next: 7-Day Keto Diet Plan for Weight Loss

22 Easy Low-Carb Keto Lunch Ideas

While this list is all about low-carb lunches, meal-prepping breakfast can be a big-time saver as well.

If you need some low-carb breakfast ideas to check out, these delicious recipes are a great way to start.

• Avocado Eggs Cup
• Bacon and Eggs Muffins
• Bulletproof Coffee
• Eggs, Bacon, and avocados

1. Meatballs Lunch Box Salad

This ground beef meatball recipe is the perfect meal prep recipe for your weekly lunches.

Add spices, garlic, and pepper to make these tasty lunch box treats at night, and enjoy them just as much the next day!

Eat these meatballs with a spinach salad for the perfect Italian feast without the excessive grams of carbs. 

Meatballs Recipe: Makes 8 servings

Ingredients:

• 1/2 onion, diced
• 1 tablespoon butter
• 2 teaspoons dried parsley
• 1/4 cup almond flour
• 1/4 cup heavy milk
• 3 cups Parmesan cheese, grated
• 1 egg
• 1 lb ground beef
• Salt and pepper

Directions:

1. Sautee the onion with a tablespoon of butter. Once browned, add t a large In a large mixing bowl, combine the rest of the ingredients, and mix well. 
2. Spoon the ground beef mixture and make it into a small ball, about the size of. a quarter. Line them on a greased baking sheet and baked them in the oven for 15-20 minutes at 400F.

Meatballs:

Nutrition info per serving: 312 calories, 22 grams total fat, 2 grams net carb, 27 grams protein, 106 mg cholesterol

Whole lunchbox with the followings:

• 1 cup raw baby spinach, 3 cherry tomatoes, 1/5 red onion (sliced), and 1/4 red pepper (sliced)

Nutrition info per serving: 341 calories, 22 grams total fat, 5 grams total carb (2g net carbs, 3g fiber) 29 grams protein, 106 mg cholesterol

2. Chicken Satay with Peanut Dipping Sauce

These Chicken Satay Skewers with peanut sauce make the perfect protein-based lunch option.

It’s a light meal that would also work perfectly as a party appetizer or snack as well. With very little carbs and plenty of fat, this is the perfect meal for dieters trying to stay in ketosis.

It’s also Paleo, Atkins, and low-carb diet-friendly. For those with gluten sensitivities, rest assured, it’s gluten-free too. Add a salad on the side to make this a balanced weekday meal.

Find the recipe here.

3. Beef Tacos with Lettuce Wraps

Turns out you don’t need a tortilla to make tacos delicious!

These beef tacos are made in lettuce wraps (anything from romaine to kale), which give you all the taste of tortillas with significantly fewer grams of carbs on weight-loss-driven low-carb diets.

Feel free to add whatever toppings you enjoy, but we recommend sour cream, lemon juice, salsa, shredded cheese, and some fresh veggies like onions, tomato, and red pepper. 

If you’re not into using leafy greens, you can also make a low-carb tortilla by spreading mozzarella cheese on a baking sheet and baking it until it’s crispy. 

4oz pan-fried ground beef with taco spices with 4 Romains, 1 red bell pepper, and 1/4 cup cheddar net you roughly, 331 calories, 21g total fat, 3g net carbs, 31g protein, and 101mg cholesterol, based on estimates. 

4. Zucchini Pasta with Meat Sauce

Are you missing your pasta with meat sauce? This is the perfect lunch recipe to satisfy your Italian cravings with significantly less carbs.

All you need is a pack of zoodles (or make your own) and sugar-free tomato sauce from the grocery store.

Add your preferred ground meat (beef, turkey, or chicken), and sprinkle on some cheese for the perfect ketogenic Italian meal. 

1 serving of zoodle with 1/2 cup marinara with 2oz turkey meat comes to be around 308 calories, 20g total fat, 14g net carb, and 19g protein. 

*Depending on your marinara and the type of meat, nutrition facts can change. 

5. Asian Stirfry (No Starch!)

This savory stirfry is filling, flavorful, and super easy to make. 

To make this dish, slice all your veggies (1/2 zucchini, 4 asparagus, and 2 carrots) into thin strips. 

Next, cut 4 oz beef into bite-sized pieces. In a skillet, add a tablespoon of sesame oil and pan-fry the beef.

Once it’s cooked through and has color on the outside, season it with salt, pepper, and a teaspoon of soy sauce (or tamari if you are gluten-free).

Remove from the pan and set aside. You could also start making this ahead of time by letting your beef marinade in soy sauce, 1/4 teaspoon of grated ginger, 1 teaspoon minced garlic, 1 teaspoon sesame oil, and 1 teaspoon of apple cider vinegar the night before, and grill the next day. 

Once your beef is cooked, add an additional tablespoon of sesame oil, and veggies and cook for 3-5 minutes until the veggies are cooked through.

Add 2 tablespoons of soy sauce, and 1 teaspoon of garlic paste, and adjust the taste with salt and pepper. Add 2 oz of peanuts for some crunch and added fat and serve with cilantro and a slice of lime!

You can also change up the ingredients with different vegetables.

Eggplants, cauliflower, mushrooms, and broccolini also make great stir-fry ingredients that will fill your cravings for some Asian flavors. Be sure to omit starch (like noodles or rice) to keep your carbohydrates low. 

Makes 2 servings:

Nutrition info per serving based on estimates: 483 calories, 33g total fat, 20g total carb, 15g fiber, 5g net carbs, 25g protein

6. BLT Sandwich with Lettuce

This bacon, lettuce, and tomato sandwich is bun-less, making it perfect for any low-carb diet. Instead, it uses lettuce to keep your carbohydrate intake low.

All you need is 2 bacon strips, 4 iceberg or romaine lettuce leaves, 2 cheese slices, and tomato slices.

Add 2 oz grilled chicken to increase the protein and make it a satisfying meal. Serve this sandwich with a side of baked veggie fries with mayo to round out your lunchtime meal. 

Apx. nutrition info per serving: 314 calories, 20g total fat, 3g net carbs, 24g protein

7. Cobb Chicken Salad

This keto lunch recipe is more about assembling than actual cooking, and that’s a good thing for most busy people.

Most of the ingredients are something you can make ahead like hard-boiled eggs, cooked bacon, and grilled chicken – all suitable for low-carb diets including the ketogenic diet. 

Here is what you need: 

• 1 cup Romaine, 1/4 cup chopped tomatoes, 2oz blue cheese crumbles, 1/4 diced avocado, 2 bacon strips, 1 hard-boiled egg, and 2oz grilled chicken. 
• Enjoy it with a sugar-free dressing of your choice.

Nutrition info per serving (without dressing): 318 calories, 10g total fat, 3g net carbs, 25g protein* based on estimates

8. Coconut Flour Waffles

Waffles don’t have to kick you out of ketosis or spike your blood sugar. This coconut flour waffle recipe is one of the best low-carb recipes to use when you want a sweet indulgence. 

This recipe makes 4 servings. Make extra and freeze or refrigerate some so you can heat it up at lunchtime throughout the week. 

Gluten-free, Coconut Flour Waffle Easy Recipe 

Makes 2 servings:

Ingredients:

• 4 large eggs
• 1/4 cup full-fat milk 
• 2 tbsp heavy cream
• 1/4 cup coconut flour (or almond flour if you prefer)
• 1/4 tsp baking powder

Serve it with your favorite berries (raspberries, strawberries, blackberries).

If you are serving this for brunch, add a fun twist by adding a cream cheese frosting as a topping, along with your berries.

You can make cream cheese frosting easily by mixing 2 oz cream cheese with 1/5 stick butter using an electric mixer. 

Nutrition info per serving without the optional ingredients: 269 calories, 19g total fat, 5g net carb, 15g protein *based on estimates

9. Taco Salad Bowl with Cheese Tortilla 

Salads are the perfect quick meal prep meal for the work week. You can easily prepare ingredients beforehand and toss them together before heading to work.

To make this taco salad bowl all you need to cook ahead of time is 3oz ground beef and chopped bell peppers with taco seasoning. 

To make the cheese tortilla, simply spread your favorite shredded cheese on a baking sheet and bake until the cheese is melted and a little crispy before forming it into a bowl.

You can also use a store-bought cheese wrap. Add 1 cup mixed greens and top with 2 teaspoons each of salsa, sour cream, tomato, and guacamole. 

Nutrition info (with 1 Folio cheese wrap): 507 calories, 30g total fat, 9g net carb, 40g protein *based on estimates

10. Tuna Salad

Tuna salad is an easy, versatile, and affordable meal for your low-carb lunch.

All you need is a can of tuna, 1/2 tsp lemon juice, 1/4 cup chopped red onions, 1/4 cup chopped celery, and herbs.

Once you mix the ingredients, you can add a 1-2 tablespoons of mayo and mix until everything is evenly coated. 

You can put this on a Keto-friendly bun or enjoy it on a bed of chopped kale to make this the perfect lunchtime treat. 

Nutrition info: 328 calories, 22g total fat, 4g net carb, 27g protein *based on estimates

11. Italian Omelet

This Italian omelet is the perfect lunch recipe for anyone who only has 5 minutes to cook. All you need to do is heat up the skillet and add the eggs and vegetable add-ins.

This is another great recipe to make at night and quickly heat up the next day at work. 

Ingredients: 

• 3 eggs
• 1 tbsp milk
• 1/4 cup sliced mushroom
• 1/4 red onion, sliced
• 1/2 cup cherry tomatoes, halved
• 1 tbsp olive oil
• Rosemary (or herbs of your choice), optional

Nutrition info: 366 calories, 29g total fat, 4g net carb, 20g protein *based on estimates

12. Keto Hot Dog

This is an easy keto lunch idea that is a great alternative to conventional hot dogs.

You can use any keto-friendly wraps, but a convenient option is to grab a pack of Crepini Egg Wraps from Costco.

It’s a thin wrap with zero net carbs and can be perfect for many quick keto meals. All you need is a hot dog, a wrap of your choice, and your favorite toppings.

We recommend bacon, pickle, cheese, and mustard! 

Nutrition info (with optional ingredients: 1 bacon strip, 1 tbsp shredded cheese, 1 tsp mustard, 1 Romain leaf, and 2 pickle slices): 214 calories, 14g fat, 7g net carb, 13g protein

*Nutrition info can change depending on the ingredients and brands you use. 

13. Meaty Burger 

A burger is a great option for even picky eaters.

The good news is that hamburger patties are the perfect keto lunch recipe to cook ahead of time.

Just pre-cook the patties and assemble the rest of the ingredients throughout the week to take to work.

You can put your burger on a keto-friendly bun, or eat it with some salad to add some extra vegetables and keep it gluten-free.

Add lettuce, pickles, cucumber, mayo, or any of your favorite burger add-ons. 

Nutrition info for 1 burger: 415 calories, 31g total fat, 19g total carb, 17g dietary fiber, 2g net carb, 28g protein*

*Nutrition info based on estimates. Franz hamburger bun and Angus beef pattie are used in estimates. 

14. Mediterranean Low-Carb Salad

This easy keto lunch recipe is crazy-filling and high in healthy fats. This hearty salad will keep you satisfied for hours with nutritious ingredients like olives, feta, and bacon.

Plus, salads make lunchtime incredibly easy, since you don’t have to cook anything ahead of time. It’s an effortless weight loss meal you can put together in minutes. 

Ingredients:

• 1 cup Arugula
• 3oz Cucumber noodles (or spiralize 1 cucumber) 
• 3 Cherry tomatoes, sliced
• 2oz feta cheese
• 2 tablespoons, Bacon bits
• 1/4 Avocado
• 10 Olives
• Additional toppings: onion slices, shredded carrots, seafood, or meat of your choice
• Olive oil and balsamic vinegar dressing

Nutrition info (with no dressing or add-ons): 356 calories, 22g total fat, 11g net carbs, and 22g protein

15. Grilled Chicken Lunchbox

This healthy lunch has a little bit of everything.

It provides maximum nutrients with stir fry vegetables, grilled chicken, and walnuts and is one of our perfect low-carb lunch ideas for eating on the go.

Grab a compartmentalized lunch box to make this easy to carry with you to the office, or anywhere you may need it. 

You can also switch up the vegetables in this recipe by adding string beans, asparagus, and brussels sprouts instead. 

Ingredients:

• Protein: 3oz Grilled chicken marinated in herbs and oil [210 calories, 16g total fat, 4g net carb, 17g protein]
• Fresh greens (arugula, kale, spinach, etc)
• Fats: 1/4 cup Walnuts or other low-carb nuts like almonds [196 calories, 20g total fat, 2g net carb, 5g protein]
• Veggies: 1/4 Onion, 1/2 carrot, and 1/4 cup broccoli stir fry [ cooked with 1 tsp avocado oil: 60 calories, 5g total fat, 3g net carbs, 1g protein]

16. Lettuce Wrap with Italian Cold Cuts

This is another super easy low-carb lunch recipe with pepperoni and salami.

It’s easy to put together in the morning but you can also do some meal prep the night before if you want to just grab your lunchbox and go in the morning.

The best part is, that you can use what you have in your fridge and save yourself a trip to the grocery store. 

Ingredients:

• 3oz Italian cold cuts: salami, prosciutto, pepperoni, or cut of your choice
• 3 Romaine Lettuce leaves
• 1/4 cup Red onion slices
• 6 slices of chili pickles
• Optional: mayo, mustard, or sauce of your choice

Nutrition info: 291 calories, 20g total fat, 9g net carbs, 21g protein *based on estimates

17. Caesar Keto Chicken Salad

This keto chicken salad is one of the easiest low-carb lunch options for a weekday and uses simple ingredients like greens, hard-boiled egg, cherry tomatoes, and chicken.

This is a perfect keto lunch recipe for when you have some leftover grilled chicken, so you don’t have to put any extra time and effort into lunchtime.

All you have to do is pack a side of sugar-free Ceaser dressing. This is also a great weight loss meal that’s low in carbohydrates. 

To put together this easy lunchbox, you need your choice of greens(1 cup), 3-4 cherry tomatoes, 1 hard-boiled egg, and 3oz pre-cooked chicken.

Depending on what you have on hand, you can easily change by adding low net carb plant foods like cucumber, celery, and bell peppers. 

If you’ve been looking for easy keto lunch ideas or filling snacks, this one fits the bill really well. 

Nutrition info (without the dressing): 188 calories, 6g total fat, 1g net carb, 27g protein *based on estimates

18. Coconut Curry

Believe it or not, curries actually make the perfect low-carb diet meal. Making them with coconut milk is even better. This easy lunch recipe is high in healthy fat from coconut milk, yet low in net carbs.

Serve it over a rice substitute like cauliflower rice for a nice, warm healthy lunch.

If you have a slow cooker or instant pot, this is also a great keto meal prep idea to add to your weekly menu.

Make a double batch to have enough leftovers to last you all week.

Use any veggies you have on hand with your choice of protein, whether it’s shrimp, tofu, chicken, or beef. To eat, just add a serving of cauliflower rice and warm it up in a microwave for 1 minute. 

Recipe: Makes 4 servings

Ingredients:

• 2 tablespoon coconut oil
• 8oz meat (shrimp, chicken, beef, or tofu)
• 1 cup cherry tomatoes
• 1/2 zucchini
• 1/8 pumpkin
• 1 small eggplant
• 1 full-fat coconut milk can
• 1 tbsp cumin
• 1 tsp paprika
• 1 tsp Tumeric
• 1 tsp curry powder

Nutrition info per serving (with shrimp, no rice): 29o calories, 25g total fat, 4g net carb, 9g protein *based on estimates

19. Pizza Casserole

A perfect meal prep recipe for a next-day keto lunch.

This pizza casserole is hearty, warm, and satisfying without the heavy carbohydrates of your typical pizza.

All you need is your basic pizza ingredients: cheese, pizza sauce, toppings like mushrooms, olives, and pepperoni, and some more cheese!

Cook this large batch of food at the beginning of the week and cut a slice in the morning to pack it for lunchtime. Reheat in the microwave for 30-60 seconds for a warm, comforting meal.

This casserole recipe is perfect for satisfying your pizza cravings with far fewer carbs (and no gluten, for those of you that are gluten-free). 

Making pizza casserole is as easy as baking a pizza pie, if not easier.

All you need is a casserole dishpan (8-inch x 8-inch x 2.5-inch) and your typical pizza ingredients such as pizza sauce (2 cups), cheese (2 cups), and your favorite toppings like crumbled Italian sausage (8oz), olives (1 cup), onions (1 cup), and bell peppers (1 cup).

This medium sized-casserole pan should serve 4-6. 

As you do with pizza, layer your ingredients one by one.

First with sugar-free pizza sauce, then sliced vegetables, then the sausage. Add a layer of cheese.

Repeat the same layering 2-3 times and add a generous amount of cheese at the end and bake in the oven for 15-20 minutes.

It’s a great way to enjoy your favorite meal without excessive net carbs. 

Nutrition info 1/4 pan: 260 calories, 5g total fat, 9g net carb, 7g protein *based on estimates

20. Egg Salad

A super easy recipe that will make meal prep a breeze, this egg salad is perfect for a weekday meal. The only ingredient that requires cooking is the hard-boiled eggs.

Once you make those, all you need to do is chop them up and add avocado, mustard, mayo, lemon juice, and parsley.

Add salt and pepper until you’ve got the perfect flavors.

This keeps well in the fridge, making it the perfect recipe to eat throughout the week. You could even put a serving into different containers so that you can easily grab it on your way out the door. 

Get the full recipe here…

21. Easy Low-Carb Keto Mexican Soup Recipe

This is my ultimate soup recipe and always makes me really look forward to lunchtime.

While many people shy away from taking soup to work, I find it to be one of the easiest to pack and take on the go. With a good quality insulated soup container, your soup can stay warm for hours.

This soup is all in the seasoning, so it’s far easier than you think to make. This too is best made in advance and eaten the next day (or all week!) for lunch at work.

Grab the recipe here…

22. Vegan Keto Green Smoothie Recipe

Lunch doesn’t always have to be something you chew. It can be a fulfilling smoothie that functions as a meal replacement.

This low-carb vegan keto smoothie is nutritious and filling enough that it can make the perfect lunch.

Not only is it satisfying and packed with nutrition, but it’s also perfectly delicious too. If you need a little pick-me-up in nutrition (or energy), it’s a great way to supplement your needs.

It’s also perfect for days when you’re really busy and can’t sit and eat your lunch, making it a great on-the-go option for your workweek.

Grand the recipe here.

Final Word

I hope that these easy keto lunch recipes have shown you that prepping your meals can be a breeze. Food doesn’t need to be another added stress to your already busy day.

Taking a little bit of time at the beginning of the week to make a larger batch of food that can create leftovers for the whole week can save you so much time and stress in the long run.

So whether it’s salad, casserole, or some tasty curries, I hope you love your lunch this week!