Kick-start your ketogenic diet with these delectable and nutritious keto lunch recipes, crafted to satisfy your cravings while keeping you in ketosis.
Flavors abound, and each bite is not only mouth-watering but also packed with nutrients. For those who follow a ketogenic lifestyle, finding low-carb lunch options can be a challenge, especially when relying on cafeteria meals.
Chicken Thighs
This one-skillet lunch recipe is a game-changer. Not only does it require minimal ingredients, making it an affordable option, but it also cooks in just 25 minutes – a feat that’s hard to beat when you’re tired of the same old oven-cooked chicken. With its impressive nutritional profile, including 479 calories, 34g of fat, 2g of net carbs, and 38g of protein per serving, this recipe is sure to satisfy your hunger and cravings.
Keto Fried Chicken Tenders
I’m thrilled to share another keto chicken recipe that showcases the versatility of this versatile protein. Not only do I enjoy experimenting with different flavors and preparations, but I also appreciate the eco-friendly aspect of choosing meat with a low carbon footprint like chicken.
For those looking to expand their repertoire of almond flour-based ketogenic dishes, I recommend exploring these ideas for using almond flour in your recipes.
Nutritional Information (per serving):
Calories: 193.6; Fats: 9g; Net Carbs: 0.5g; Protein: 26.8g
Sausage Rolls
Despite their appearance, these sausage rolls are a low-carb delight. The secret lies in the clever use of almond and coconut flour, which not only reduces the carb count but also packs a nutritional punch. Coconut flour, in particular, stands out for its exceptional fiber content and significant protein levels – attributes that set it apart from traditional wheat flour. Here’s a breakdown of the nutritional profile per serving:
Calories: 200
Fats: 15.3g
Net Carbs: 2.8g
Protein: 11.5g
Italian Sub Roll-Up
Enjoy a quick and easy lunch with these Italian roll-ups that require minimal ingredients and preparation time. They’re perfect for packing in your bag or bringing to work, as they’re simple to transport and won’t spoil easily. The quality of the meats used plays a significant role in the overall taste and satisfaction of this recipe. For optimal results, opt for high-quality salami and pepperoni to elevate the dish. Here’s a breakdown of the nutritional information per serving: Calories: 234.3, Fats: 20.6g, Net Carbs: 0.9g, Protein: 10g.
Greek Turkey Meal Prep
For those who adore Greek cuisine, this turkey-based keto meal prep recipe is a game-changer. It’s an ideal lunch option that can be easily packed and taken to work. To keep it low-carb, serve it with a delicious lemon cauliflower rice side dish. The brightness of the lemon adds an extra layer of flavor. Here are the details: per serving, you’ll get 209 calories, 7g of fat, 7g of net carbs, and 27g of protein.
Chicken Thighs with Mushroom Sauce
Indulge in the savory fusion of chicken thighs and earthy mushrooms, as this mouthwatering recipe serves up a delightful combination. This 30-minute keto dinner is not only quick to prepare but also packed with nutrients, making it an ideal option for family gatherings or meal prep. With its rich flavor profile, you’ll be satisfied until the next meal. The nutritional breakdown per serving reveals an impressive stat line: 558 calories, 41g of fats, a mere 7g of net carbs, and a protein-packed 41g.
Crusted Buttery Chicken Casserole
Casseroles have long been a staple in many households, serving as a reliable and nutritious option for both lunch and dinner. One of the most appealing aspects of casseroles is their ability to be packed with flavor while remaining low in carbohydrates, making them an excellent choice for those monitoring their carb intake. In fact, this particular recipe boasts an impressive 1g of carbs per serving, cementing its status as a truly low-carb option. From a nutritional standpoint, one serving provides: 402 calories, 31g of fat, 26g of protein, and a mere 1.07g of net carbs. With these stats in mind, it’s no wonder why casseroles have remained a beloved dish for so many.
Stuffed Bell Pepper Pizzas
While adhering to a keto diet can be challenging, it’s normal to crave comfort foods like pizza from time to time. Fortunately, these stuffed red peppers pizzas offer a guilt-free alternative that satisfies your cravings without compromising your dietary goals. With their ease of preparation, rich flavor profile, and nutritional benefits, they’re an excellent choice for a quick and satisfying meal.
Per Serving:
Calories: 179
Fats: 11g
Net Carbs: 5g
Protein: 13g
Recipe
Paleo Thai Chicken Zoodle Soup
For those who crave the flavors of Thai cuisine and miss their noodle soups, a keto soup recipe is sure to delight. The key to this dish lies in the noodles themselves, which can be easily created using a vegetable spiralizer – an affordable tool that’s surprisingly effective. If you’re on a ketogenic diet and are a pasta enthusiast, you’ll likely find yourself reaching for your spiralizer often, as it provides a convenient low-carb alternative to traditional noodles.
Nutritional Information (per serving):
Calories: 271
Fats: 15g
Net Carbs: 7.3g
Protein: 24.5g
Crispy Keto Chicken Tenders
Packing these tenders with a variety of side dishes is a breeze, whether you’re catering to low-carb or non-low-carb preferences. To achieve that signature crispiness, however, it’s crucial to invest in high-quality almond flour. For inspiration, take a look at our Almond Crusted Chicken Tenders recipe, which also happens to be keto-friendly. Here’s the nutritional breakdown for one serving: 261 calories, with 11.8g of fat, 1.3g of net carbs, and 33.2g of protein.
Keto Tuna Melt on Zucchini
Looking for a lunch option that’s both kid-friendly and a nice change from the usual meat-based dishes? Zucchini boats are an excellent choice! Not only do they offer a refreshing departure from traditional tuna, but they’re also easy to share at parties or gatherings. With each serving providing a satisfying 238 calories, 17.5g of fat, 4.9g of net carbs, and 14.9g of protein, these zucchini boats make for a well-rounded meal that’s sure to please both children and adults alike.
Ground Chicken Thai Lettuce Wraps
Indulge in the simplicity and flavor of these delectable lettuce wraps, which have quickly become a staple lunch meal prep option. While the recipe does incorporate a touch of sugar, I suggest either omitting it or substituting with erythritol for a more keto-friendly approach.Foodies who crave Thai-inspired flavors will certainly delight in this easy-to-assemble dish wrapped in crisp lettuce leaves. If you’re looking for more mouthwatering options, be sure to check out the keto sweet chili pork boats recipe.Per serving:* Calories: 255* Fat: 16g* Net Carbs: 6g* Protein: 22g
Italian Chicken Skewers
Indulge in these mouthwatering chicken skewers that are not only visually appealing but also ridiculously easy to prepare. They make for a convenient and healthy lunch option, making them perfect for bringing to work or serving the whole family. With their impressive nutritional profile, these skewers cater to various dietary needs. Per serving, you can expect: Calories – 276, Fats – 14g, Net Carbs – 2g, and Protein – 33g. To recreate this delightful dish, follow the simple recipe that awaits.
BBQ Keto Chicken Casserole
Indulge your cravings with this mouth-watering casserole recipe, packed with flavors and perfect for a comforting meal or as a portable option for work. While it does require some advance preparation, the end result is well worth the effort – simply cook chicken in a slow cooker before assembling the dish. Here’s the breakdown:Per Serving:Calories: 265Fats: 14gNet Carbs: 2gProtein: 29gNow, let’s get to the recipe! Simply…
Spinach Feta Savory Pancakes
Savoring a delicious lunch is just a pancake away. These easy-to-pack and fill-you-up savory pancakes are perfect for bringing to work, ensuring you’ll be satisfied until dinner time. When it comes to the flour, opt for almond or coconut varieties to keep the carb count in check. If you’re a fellow pancake lover, you might enjoy my keto cauliflower pancakes recipe.
Keto Sheet Pan Pizza
Satisfy your pizza cravings with this game-changing sheet pan recipe, where the possibilities for toppings are endless! Gather Italian sausages, almond flour, coconut flour, and get ready to cook up a keto-friendly masterpiece that rivals its traditional counterpart. For more comforting keto options, we’ve got you covered.
Big Mac Salad
Satisfy your cravings for cheeseburgers in a healthy and guilt-free way with this keto-friendly salad recipe. This hearty dish is perfect for days when all you can think about is sinking your teeth into a juicy burger, but you want to make sure you’re fueling your body with nutritious ingredients. And the best part? It pairs perfectly with a slice of crispy keto bread.
Grilled Chicken Thighs with Maple Dijon Marinade
When the sun is shining and the temperature rises, there’s nothing quite like firing up the grill to create a mouth-watering feast. One of our favorite summer staples is this scrumptious chicken thigh recipe, which boasts a delectable sweet and savory marinade that’s not only delicious but also remarkably healthy.The key to this low-carb masterpiece lies in its clever use of sugar-free maple syrup, which adds natural sweetness without compromising the dish’s overall nutritional profile. With a serving size that packs 195 calories, 6g of fat, just 0.4g of net carbs, and an impressive 28g of protein, you can indulge guilt-free in this delightful summer treat.
Chicken Bacon Loaded Salad
When the clock strikes noon and you’re craving a satisfying lunch, look no further than this chicken and bacon salad. With its trifecta of protein, fats, and ease of preparation, it’s the perfect solution for a quick and delicious meal. The beauty of this recipe lies in its flexibility – simply choose your favorite low-carb veggies and greens to create a customizable masterpiece that’s as healthy as it is tasty.
Not only does this salad provide an impressive nutritional profile, but it also boasts the added benefit of being portable. Bring it to work and skip the hassle of reheating – just grab and go! With its impressive array of nutrients per serving, here are the stats:
Per Serving:
Calories: 426
Fats: 30g
Net Carbs: 10g
Protein: 29g
And as for the recipe itself? Simple. Just bring together your favorite low-carb greens, veggies, and a protein-packed punch from chicken and bacon to create a salad that’s greater than the sum of its parts.
Garlic Butter Chicken Meatballs
Tired of the same old pork or beef meatballs? Look no further! This recipe combines chicken, garlic, cheese, and spices to create a unique and delicious twist on traditional meatballs. These bite-sized balls are perfect for packing up and taking on-the-go, whether it’s for work or a quick snack. And the best part? They’re incredibly easy to make, thanks to the help of a good quality food processor.
In terms of nutrition, each serving boasts an impressive breakdown:
Per Serving:
Calories: 524
Fats: 44g
Net Carbs: 14g
Protein: 17.8g
Kentucky Hot Brown Casserole
This casserole has the potential to become a staple in your household, offering versatility as both a satisfying lunch or evening meal option. The incorporation of a bread layer adds a delightful textural element, setting it apart from other keto casseroles that often rely heavily on cheese. With its impressive nutritional profile, this recipe is sure to please even the most discerning palates. Per serving, you can expect: Calories: 600; Fats: 49g; Net Carbs: 5g; Protein: 32g.
Italian Lunch Wraps
When time is scarce, these Italian lunch wraps are a lifesaver. They’re the perfect solution for those busy days when cooking just isn’t an option. The best part? They’re incredibly easy to prepare, pack, and devour at your desk.To make them, simply gather your favorite Italian meats, some fresh greens, and a sprinkle of cheese. It’s a match made in heaven! With minimal effort required, you’ll be rewarded with a satisfying meal that’s both delicious and nutritious.Here’s the nutritional breakdown for one serving:* Calories: 518* Fats: 40.75g* Net Carbs: 5.1g* Protein: 31.2gThis recipe is simplicity itself, making it perfect for even the most hectic of schedules.
Bang Bang Shrimp
For a culinary adventure that tantalizes the taste buds, this shrimp recipe is an excellent choice. The versatility of flavors is unmatched, making it perfect for days when you crave something new. When preparing these delectable bang-bang shrimps, ensure you’re using high-quality coconut flour to maintain their low-carb integrity.
Nutritional Information (per serving):
Calories: 204;
Fats: 16g;
Net Carbs: 3g;
Protein: 20g.
Buffalo Chicken Cauliflower Casserole
This indulgent casserole may look like a treat, but it’s surprisingly simple to prepare – requiring just five ingredients. If you’re a fan of spicy buffalo sauce and crave comforting dishes, this recipe is sure to become a new favorite.
To make the most of this low-carb delight, opt for low-sugar buffalo sauce and start cooking with riced cauliflower as your base. Don’t forget to note the nutritional details per serving:
Per Serving:
Calories: 314, Fats: 25g, Net Carbs: 6g, Protein: 14g.
Chili Verde Keto Chicken Casserole
Weekend indulgence calls for a hearty comfort food, and we’ve got just the thing to satisfy those cravings. Gone are the days of tedious chicken shredding – with the help of a budget-friendly standing mixer, you can take a load off and let technology do the heavy lifting. Plus, it’s an appliance that’ll come in handy for future cooking endeavors. Here are the details: Per Serving:
Calories: 399
Fats: 20g
Net Carbs: 5g
Protein: 44g
Recipe
