25 Cheap Keto Lunch Ideas & Recipes

You can eat only so many lettuce wraps no matter how healthy the fillings might be. Featured recipes here travel or reheat well. Okay, some might feature lettuce too.

Many double as a tasty dinner, or you can make large batches to feed your freezer/fridge. Some are spins on classic comfort foods while others offer exciting, cultural flavors from around the globe.

Here, we’ve rounded up the best keto lunch ideas that are quick, easy and perfect for Meal Prep.

1. Low Carb Caesar Salad

Pork rinds make a delicious substitute to traditional croutons, and anchovies give this traditional favorite authentic flavor. What you won’t miss are the carbs.

Macros per serving:

• Fat: 38g

• Protein: 19g

• Net Carbohydrates: 1.5g

2. Crab Stuffed Mushrooms with Cream Cheese

These delicate cream cheese and crab bombs can double as an appetizer or side dish. You can make them in advance too.

Macros per serving:

• Fat: 11g

• Protein: 9g

• Net Carbohydrates: 5g

3. Chicken Broccoli Casserole

Who said comfort food couldn’t be healthy? This timeless casserole gets a makeover with real food ingredients.

A single pan feeds a crowd, or you can make one up and eat from it for days since it reheats beautifully. You could also tuck a few single portions in the freezer for quick keto lunches.

Macros per serving:

• Fat: 27g

• Protein: 39g

• Net Carbohydrates: 10g

4. Oven Baked Bacon Wrapped Chicken Fingers

This quick lunch can serve as a lunch, dinner, or snack. It combines savory bacon and a kick to upgrade another comfort food that’s keto friendly.

Macros per serving:

• Fat: 20g

• Protein: 29g

• Net Carbohydrates: 2g

5. Caesar Egg Salad Lettuce Wraps

Egg salad doesn’t have to be boring. Give your lunches a boost with keto friendly Caesar dressing.

Macros per serving:

• Fat: 22g

• Protein: 13.5g

• Net Carbohydrates: 2.75g

6. Pork Egg Roll in a Bowl

Chinese takeout flavor without the carbohydrates? Yes, please. These “keto crack” bowls can satisfy some of the toughest cravings while loading you up with veggies, healthy fats, and protein. You can even swap the pork for your favorite ground meat.

Macros per serving:

• Fat: 18g

• Protein: 15g

• Net Carbohydrates: 6g

7. Cobb Salad for One

With plenty of variations, you’ll never grow tired of Cobb salad. It travels well too. Just keep your dressing separate. You can mess around with the amounts too, which allows you to add/subtract macros as needed.

Macros per serving:

• Fat: 46g

• Protein: 32g

• Net Carbohydrates: 6g

8. Chicken Noodle Soup in a Jar

Portable, quick, easy, and good for the soul, chicken noodle soup is a favorite of many people. By using shirataki noodles, you’ll believe you’re noshing on the real deal.

Macros per serving:

• Fat: 16g

• Protein: 22g

• Net Carbohydrates: 5.3g

9. Chicken Satay Recipe with Peanut Sauce

While the recipe does take six hours of marinade time, the tender, flavorful chicken is entirely worth waiting for authentic Indonesian cuisine.

Best if served warm, but the chilled skewers can make a tasty addition to your favorite salad or eat them plain.

Macros per serving:

• Fat: 20g

• Protein: 30g

• Net Carbohydrates: 3g

10. Smoked Salmon Pate with Cream Cheese

This lighter Pate allows extra macros to use on low carb crackers or protein rich vegetables. Need extra fat? Serve a dollop on avocado slices. It’s such a versatile pate you shouldn’t overlook.

Macros per serving:

• Fat: 4g

• Protein: 3g

• Net Carbohydrates: 0g

11. Keto Jalapeño Popper “Potato” Salad

Nothing satisfies the soul like a whopping heap of potato salad, but on keto, you make sacrifices or you get creative. Cauliflower takes the place of potatoes in the spicy salad that’s sure to make its way into your lunch rotation.

Of course, the recipe doubles as a side dish for your next BBQ or potluck too. You can also add in cooked chicken or eggs to pump up the protein. Just be sure to adjust the macros below accordingly.

Macros per serving:

• Fat: 24.4g

• Protein: 8.9g

• Net Carbohydrates: 6g

12. Sloppy Joe Stuffed Peppers

Technically, you could chow down on this sans green peppers or skip cooking the pepper to make it more convenient for taking to work. Sloppy Joe reheats and freezes well, so you can make ahead to keep on hand for fast lunches or to kick cravings.

Macros per serving:

• Fat: 10g

• Protein: 19g

• Net Carbohydrates: 8.5g

13. Ham and Spinach Mini Quiches

Don’t have mini quiche pans? You can make a full size version and cut slices, but mini foods are fun to eat.

Macros per serving:

• Fat: 13g

• Protein: 20g

• Net Carbohydrates: 3g

14. Big Mac Casserole

Some might argue that you could swing through the drive thru and simply order your favorite without a bun, but the sauce will still contain loads of carbs and other junk. Instead, make this copycat at home.

Macros per serving:

• Fat: 51g

• Protein: 45g

• Net Carbohydrates: 5.8g

15. Fish Sticks

For a quick at home lunch, try these Paleo and keto-friendly fish sticks. Crushed pork rinds lend the crust an airy crisp reminiscent of traditional fish sticks. The upside is they’re great for kids of all ages.

Macros per serving:

• Fat: 12g

• Protein: 39g

• Net Carbohydrates: 1g

16. Chili

Savory spices meet a dash of heat in this con carne classic. Chili is such an adaptable recipe for keto. You can make a large pot, then adapt each bowl to your needs. It also freezes beautifully, you can make it in a crockpot, and few people don’t like chili if you’re cooking for a crowd.

Macros per serving:

• Fat: 35g

• Protein: 21 g

• Net Carbohydrates: 4g

17. Caramelized Onion and Prosciutto Mac and Cheese

Cauliflower is a beautiful vegetable. Add in bold, complimenting cheeses, and you’ll have the office drooling over your lunch.

Macros per serving:

• Fat: 48g

• Protein: 19g

• Net Carbohydrates: 5g

18. Authentic Greek Salad

The fact that nothing needs to cook in this recipe makes it great for office, home, or for consuming on the go. Plus, the longer it sits, the bolder the flavors.

Macros per serving:

• Fat: 27g

• Protein: 9g

• Net Carbohydrates: 8g

19. Buddha Bowl

This tasty take loads up on veggies, avocado, and almond butter instead of using grains. It’s suitable for vegan and vegetarian keto too.

Macros per serving:

• Fat: 52g

• Protein: 10g

• Net Carbohydrates: 9g

20. Eggplant Lasagna with Meat Sauce

Another meal that you can make ahead and eat from all week. You could also substitute the eggplant for zucchini, add sausage, or remove the meat entirely. Keto doesn’t mean shunning comfort classics for hearty and healthy lunches.

Macros per serving:

• Fat: 20g

• Protein: 29g

• Net Carbohydrates: 9g

21. Cauliflower Grilled Cheese

Have a craving for grilled cheese? Traditional bread will throw you out of ketosis, so what’s there to do? Have we mentioned how wonderful cauliflower is on the keto diet?

Macros per serving:

• Fat: 18g

• Protein: 22.8g

• Net Carbohydrates: 10.7g

22. Philly Cheesesteak Wraps

With or without the Almost Zero Carb Wraps, Low Carb Maven is spot on with her authentic but keto-friendly recipe. It’s a great use for leftover steak too.

Macros per serving:

• Fat: 32g

• Protein: 28g

• Net Carbohydrates: 2g

23. Keto Chicken “Ramen” Soup

Don’t have a vegetable spiralizer? A paring knife and vegetable peeler work in a pinch.

Macros per serving:

• Fat: 37g

• Protein: 30g

• Net Carbohydrates: 3g

24. Keto Fried Chicken

Leftover chicken makes an excellent lunch, but leftover fried chicken is divine. Serve it whole or on a bed of green with extra keto-approved fat. You can also tweak this recipe’s flavors without losing its texture.

Macros per serving:

• Fat: 13g

• Protein: 35g

• Net Carbohydrates: less than 1g

25. Keto Shrimp and Grits

Grits should be in quotes since this keto twist contains zero corn meal. You might be surprised by what takes its place, but you’ll be thrilled with the taste, texture, and versatility of this southern comfort dish with a tropical flair.

Macros per serving:

• Fat: 42g

• Protein: 16g

• Net Carbohydrates: 4g

Conclusion

Part of what makes keto successful is meal planning so that you’re not caught off-guard and reaching for unhealthy foods when hunger strikes. Keeping keto snacks on hand can help in a pinch, but it’s not a meal replacement.

Some recipes here come together in minutes, don’t require actual cooking, and you can take them on the road. Others might take a little foresight or reheating, but they’re worth the effort.

Those choices are up to you, and the keto diet certainly isn’t lacking in flavor, fun, or variety. It also shouldn’t feel like a diet or leave you deprived. With these fun twists on classic favorites and world flavors, you won’t be.

See Also

• The Best Vegetables to Eat on Keto (+ Yummy Recipes )
• 24 Easy Keto Dinners You’ll Want to Eat Every Night
• 41 Keto and Low Carb Breakfasts That Aren’t Eggs

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