The keto diet is a popular diet that cuts carbs while increasing your intake of healthy fats and protein. When just starting out on the keto diet, you might be surprised to learn just how many carbs are in the foods you eat every day. That’s why it’s helpful to have a stash of delicious keto recipes you can whip up for breakfast, lunch, dinner, and everything in between. There are even scrumptious keto desserts that will satisfy any craving without exceeding your daily carb limit.
When it comes to lunchtime, the standard sandwiches are usually out of the question due to the carbohydrates in bread. Fortunately, there are ways to recreate that tasty lunchtime sandwich without the carbs – as well as tons of other delicious keto lunch recipes that are sure to satisfy.
If you’re looking for some easy keto lunch ideas, consider a variety pack of Revol Snax bites. They’re easy to take with you to work, when you’re out and about, or when you’re simply too busy to spend time in the kitchen preparing a keto friendly lunch. Or, stock up on some tasty keto nut butters that are perfect for spreading on keto friendly flatbread or celery. Nut butters are a perfect peanut butter substitute that you can use in a variety of keto lunch ideas.
For more delicious keto lunch ideas, we put out a call for ideas and curated responses below. (Note: Edible Arrangements® is not endorsing any of the companies or ideas discussed below, but we asked for suggestions to get some different perspectives.) Keep reading to find out what the contributors who responded to our query had to say about their favorite keto lunch ideas.
Natalia Maldonado is the founder of Warrior Life Code (WLC). She’s a certified hot yoga instructor, wellness advocate, author & certified health coach from Miami, Florida.
“Here are my favorite keto lunch ideas:
1. Cobb Salad
This salad is full of delicious ingredients like chicken, avocado, tomatoes, eggs, and blue cheese. It has a low carb content and is very easy to make.
2. Seafood Stuffed Avocados
Seafood stuffed avocados are great for a light lunch, appetizer, or even dinner. I usually fill the avocados with shrimp, but you can do it with any other seafood.”
Julia Chebotar is a New York City-based chef with a passion for creating recipes and food solutions founded upon a healthy, sustainable and supportive – but fun and enjoyable – lifestyle. Julia has been around the block, working as an executive chef, private chef, and restaurateur.
“Are you on the keto bus? Then you will love these keto-friendly lunch ideas!
1. Grilled Chicken Veggie Bowls. You can never go wrong in keto with some delicious grilled chicken and some of your favorite veggies.
2. Cauliflower Rice and Chicken Beef. This one is so filling, and you can get super creative with your seasoning and flavors!
3. Zucchini Noodles with Asian Sesame Meatballs
4. And of course, you can’t go wrong with a big salad full of your favorite keto-friendly veggies, cheeses, and dressing.”
Emily Appelbaum is a contributing writer at Family Destinations Guide. She loves to explore beach resorts and ski destinations together with her 12-year-old son.
“My favorite keto lunch is Caesar Salad Bacon Bowls. This is a very easy keto dish which is a combination of two of my favorites, Caesar salad and bacon. Well, who doesn’t love bacon? Plus, the fact that it’s a very ideal food for people who want to stay on the ketogenic course. The salad is even more appetizing because of the bacon. I just love this dish. Below is the recipe that I always follow.
- 8 slices bacon
- 127 grams romaine lettuce
- 127 grams diced slicing tomato
- 1/3 cup Caesar dressing
- 2 ounces shaved Parmesan cheese
- Salt and pepper to taste
- Preheat your oven to 400°F. Halve the slices of bacon. Turn a muffin tin upside down so that the pockets are inverted. Cross two slices of bacon over four of the pockets. Wrap an additional two slices around the sides of each to create four cups.
- Bake for 20 minutes. Use a fork to gently pop the bacon baskets off of the tray, then put them back into place. Place in the oven and bake for another 5-10 minutes until the bacon looks nice and browned. Let cool for about 15 minutes.
- While the bacon is cooking chop up the lettuce and mix with the Caesar dressing and tomato.
- Divide up the salad between the bacon baskets.
- Top with the shavings of Parmesan cheese.
This recipe makes a total of 2 (2-piece) servings of Caesar Salad Bacon Bowls. Each serving comes out to be 578.54 Calories, 50.28g Fats, 5.16g Net Carbs, and 24.49g Protein.”
Laura Ritterman is a cook and owner of Recipe Fairy.
“When it comes to preparing lunches, I like when they are easy, tasty, and keep me full. Even with a keto meal plan, there are many flavorful and quick recipes to make, my favorite being the classic tuna salad sandwich, but with a twist!
Instead of having my tuna on a sandwich, I eat it with crisp romaine lettuce, cherry tomatoes, sliced bell peppers, and a boiled egg to make a salad. I mix the tuna with mayonnaise, salt, pepper and add a bit of homemade keto-friendly honey mustard. I mix mayonnaise, dijon mustard, and honey substitute (which is sugar-free), and use this as a dressing.
Although this recipe is very simple, it keeps me satisfied. It’s also an easy way to use up vegetables sitting in your fridge because you can honestly add whatever you have on hand. You can also substitute the tuna for chicken if you do not like fish, and add your own keto-friendly dressing. This lunch is always a go-to for me, and I could eat it for lunch every day!”
Jack Miller is the founder of How I Get Rid Of. He is a home improvement and pest control expert with more than 15 years of experience. He enjoys helping homeowners create their dream homes, complete home remodeling projects, and get rid of stubborn pest problems.
“My favorite keto lunch idea is BLT Stuffed Avocado. As you may imagine, this one’s filled to the brim with fats, both healthy and sinful. And as may imagine, it is glorious to the taste.
Here’s what you’ll need:
- 2 medium avocados
- 2 slices of bacon
- Half a cup of halved grape tomatoes
- Half a cup of chopped romaine lettuce
- A quarter teaspoon of sea salt
- A quarter teaspoon of garlic powder
- A quarter teaspoon of freshly cracked black pepper
- A teaspoon of lime juice
Here’s what you’ll do:
Using a skillet, cook the bacon over medium heat until you see the sides curl up. Flip it and continue the process until they crisp up. This should take five to seven minutes. As they cook, slice the avocados and remove the pits. Scoop out the flesh and place it into a medium bowl.
Mash the avocado using a fork. Next, pour in the tomatoes, lettuce, garlic powder, salt, and pepper. Top it all off with that tangy, tarty lime juice.
Allow the bacon to cool a bit. Once done, chop them up and sprinkle them into the avocado bowl.
Take a good scoop of the mixture and place it back into the open side of the skin. Enjoy!”
Heather Keita is the Lead Editor at Grubbycat.com.
“One of my favorite lunch ideas, which has been a lifesaver for me on keto, is individual frittatas.
I take a dozen eggs and mix them with a couple tablespoons of heavy cream, salt and pepper. I then add whatever ingredients I want. This week I did ground sausage and cheddar cheese. Grease a cupcake tin and divide the mix into 12 cups. Bake at 350 degrees for ~30 min. I put them in the fridge, then each morning I throw one or two into my lunch box to take to work, or just have as a quick breakfast on the go. My other packed lunch regulars are pepperoni, cheese, Greek yogurt dip w/veggies, Jack Link’s turkey and cheese snack sticks, and leftover dinner.”
Errika Horner is the Owner and Author of TheHomeIntent.com, where she shares nourishing recipes, DIY home projects, and intentional living inspiration. Her main focus is cooking and baking with healthy whole foods, and many of her recipes are compatible with the ketogenic diet.
A delicious lunch idea that works very well with the ketogenic diet is Chinese vegetable soup with pork.
It is low carb since there aren’t any potatoes, pasta, or grains, and the main ingredients are bone broth, pork, and vegetables, some of the most ideal ingredients to consume on a keto diet!
This is also a warm, comforting meal for the coming fall and winter months.”
Erica Barrett is the Chef and Restauranteur of SOCU Southern Kitchen and Oyster Bar. From Fried Lobster Deviled Eggs to Oprah’s Favorite Shrimp & Grits, her restaurant will continue focusing on seafood and elevated southern food – with a reinvention of classic southern traditions.
“This is perfect for a filling dish without the excess carbs, which is horrible for keto. I’ve lost over 40 pounds, and it’s because I go for dishes like this instead of the ones with loads of carbohydrates. This is a fresh spin on the traditional deviled egg. This includes adding candied bacon, which definitely makes for a sweet and savory snack. I cover this recipe in my cookbook, Shuga and Seoul. Sugar and soul are two things you experience when eating this dish.”
Brenda Peralta is a registered dietitian and consultant for Sensible Digs, a home improvement website.
“Here are a few of my favorite keto lunch ideas.
Caprese zucchini noodles:
- Olive oil
- Fresh basil
- Mozzarella cheese
- Calories: 350
- Net carbs: 11.8 g
- Protein: 25 g
- Fats: 21.8 g
Tuna stuffed avocado:
- Lemon juice
- Calories: 400
- Net carbs: 5.2 g
- Protein: 25 g
- Fat: 25 g
Asparagus with garlic lemon chicken:
- Olive oil
- Lemon juice
- Calories: 350 kcal
- Net carbs: 4.5 g
- Protein: 35 g
- Fat: 20 g”
Alicia is an Author and the Owner of Dink Cuisine.
“Egg White Salad is one of my favorite keto lunch ideas.
Prep time: 10 minutes
- 8 hard-boiled eggs, yolks removed
- 2 tablespoons mayonnaise
- 1/2 teaspoon salt
- 4 tablespoons pico de gallo
- In a small food processor, combine egg whites, mayonnaise, and salt and pulse to combine.
- Transfer mixture to a bowl and add 3 tablespoons of pico de gallo. Mix well.
- Divide into 2 portions and top with remaining pico de gallo.
Tip: Instant Pots make perfect hard-boiled eggs! Place a cup of water in the inner pot and place raw eggs on the Instant Pot rack. Pressure cook for 5 minutes, allow pressure to release naturally for 5 minutes, and carefully cool the eggs in an ice bath for 5 minutes before peeling.
Per Serving: Calories: 407; Total fat: 32g; Carbohydrates: 3g; Fiber: <1g; Net carbs: <3g”
Jessica Randhawa is the head chef, recipe creator, photographer, and writer behind The Forked Spoon.
“I love grazing through lunch with Buffalo Chicken Dip made with juicy shredded chicken, creamy ranch dressing, cream cheese, hot sauce, and loads of cheese.”
Janet Coleman is a Dietician (RD) based in Colorado, USA. She writes content for TheConsumerMag.Com based on health and wellness as a part-time blogger. She is also a full-time Dietitian who has her own clinic in Fort Collins.
“Nowadays people want to eat healthy and delicious food without gaining weight. Here are 3 dishes you can prepare easily for lunch.
Grilled halloumi and avocado:
This one is a quick and easy keto lunch. All you need is avocados paired with fried halloumi. pistachio and cucumber. Top with sour cream and lemon juice.
- Slice the cheese and grill it until it becomes golden brown.
- Serve in a bowl with avocados, pistachio, cucumber with sour cream, and a pinch of salt and pepper.
Turkey brie salad sub:
If you are craving something juicy, then here you go. This is the ultimate low carb dish. It includes lettuce, turkey slices, tomatoes, mayonnaise, and avocado.
- Take two lettuce leaves that overlap each other to make a base and put some mayonnaise on half of the side.
- Add other ingredients like tomatoes, avocado, and turkey slices.
- Add a little bit of salt and pepper and wrap in the shape of a sub.
Keto mortadella and brie plate:
This is so fast, tasty, and easy to make. All you need is cheese, anchovies, olives, and greens.
- Put a slice of mortadella with anchovies, brie cheese, olives, and mayonnaise on a plate.
- Serve with fresh basil and arugula.”
Susan Melony is the Founder and Editor-in-Chief of Product Diggers.
“I have tried a lot of keto dishes, but here are my all-time favorite top 3:
Beef Steak with Lemon Sauce
Marinate a beef steak with salt and pepper and fry in olive oil. Make lemon sauce with chicken broth and lemon juice, a pinch of thyme and salt, and thicken with a little corn flour. Pour the steamy sauce over the steak and enjoy.
This one is the simplest of all. All you need to do is boil 2 eggs. Separate the yolk, mash, and blend with mustard paste and a pinch of salt and pepper. Then chop up any keto-friendly veggies, mix with chopped egg whites, and simply add in the egg yolk sauce. You’ll have your lunch ready in 10 minutes!
Peri Peri Chicken with Sautéed Vegetables
Use any peri peri seasoning of your choice and marinate chicken for a few hours. Fry over a grill and serve with sautéed vegetables, seasoned with Italian seasoning.”
Rebecca Pytell is the Founder of Strength and Sunshine.
“Any easy chicken salad is always a good option! My favorite uses tahini for tons of extra flavor while keeping things egg and dairy-free. Use up any low-carb veggies you have on hand and serve it in a lattice wrap, on its own, or with a keto bread bun!”
Melissa Collins works as a Partnership Manager at Perfect Brew. She is a chef, coffee and brewing expert running a small cafe in Henderson, NV. She loves to share recipes and guides on coffee, tea, bar, kitchen and cooking.
“Here are two of my favorite keto lunch ideas:
Stir-Fried Egg Roll Bowl
As the name suggests, when you stir fry takeout egg rolls with vegetables, condiments, and herbs, you get a light and refreshing lunch that packs all the needed nutrients.
Stir-Fried Cajun Shrimp and Sausage
For those who know, cajun shrimp taste divine, but they add a whole different flavor when infused with thin-cut sausages and vegetables. This light and satisfying lunch is all you need to get through the day.”
Beatriz Garcia is the founder of Clan Kitchen, a kitchen resource site focused on cookware. As a busy mom of two, her priority is cooking simple, healthy, nutritious meals for her family.
“My favorite keto lunch is Stuffed Peppers. Instead of stuffing with rice and quinoa, as I do with my children, I substitute cauliflower rice. I then add a meat filling and some spices. (I also add some cheese at the end.)
Cauliflower rice is easy to create in a food processor or blender: Chop up cauliflower into pieces and add them to the food processor – it will do the rest of the work for you. I find steaming the cauliflower rice for 20 minutes works well.”
Robert Banks is the Founder of MrStocks.
“Low-carb Turkey, Bacon and Ranch Pinwheel is one keto dish that is easy to make and really satisfying. There are not many ingredients needed, and it will not take too much time to prepare. It becomes more appetizing because of the bacon, and who doesn’t love bacon, right? Below is the recipe that I always follow.
- 6 oz cream cheese
- 3 oz sliced turkey
- ¼ tsp garlic powder
- ¼ tsp dill
- ¼ tsp onion powder
- 1 Tbsp crumbled bacon
- 2 Tbsp shredded cheddar cheese
How to make it:
- Lay down a sheet of plastic wrap, then set the cream cheese on top.
- Lay a second sheet of plastic wrap on top of the cream cheese.
- Use a rolling pin to spread it out and roughly form a rectangle.
- Peel the top layer of plastic wrap off of the cheese.
- Lay the slices of turkey on top covering the cheese and then cover with plastic wrap again.
- Flip it over so that the meat is on the bottom, then remove the plastic wrap on top.
- Season it with garlic powder, dill, and onion powder and add the crumbled bacon and cheddar cheese on top.
- Roll up the turkey, then cover with plastic wrap and chill for 2 hours.
- Cup it up into small sizes and it will be ready to serve.”
Megha founded KetoConnect in 2016, a website dedicated to helping people succeed on a keto diet. They create tasty recipes and provide practical lifestyle tips to make living a healthy life attainable.
“The secret is that there really isn’t any big magic to preparing good meals for work. All you need is a few simple ingredients (that you can get in any supermarket), a little bit of time, and a will to succeed.
Just remember that preparation is key! Try to make some food on the weekend and store it for those busy days when you can’t even think about cooking.
Here are some of my favorite low-carb lunch ideas:
I usually include some kind of vegetables and healthy fats in my meal, so this one is a given. And while some people might think that preparing salads for lunch while at work is pretty challenging, I beg to differ.
Here’s what you need:
- Lettuce (the darker, the better)
- A low-carb dressing (try a homemade keto ranch dressing recipe)
And here’s what you do: Chop up all of your favorite ingredients in relatively small pieces. Store them separately in containers, and put them all together right before eating. The only downside to this is that the lettuce does usually get soggy after a while – but personally, I don’t really mind.
Meat and Cheese Roll-ups
This is a perfect combination of healthy fats, proteins, and deliciousness. All you need for this recipe is any meat (chicken, turkey, or ham), cheese (I prefer mozzarella), dill pickles, mayonnaise or low-carb dressing, and some yummy spices (garlic powder, basil, salt, etc.).
And here’s what you do: Mix together your favorite spices with 1-2 tsp. of mayonnaise (just enough to make the mixture stick well to the meat). Spread out 1 slice of mozzarella cheese, add some pickles, and roll it tightly, making sure that the opening is on top. Repeat for all slices of cheese, and sprinkle each one with a generous amount of seasoning. Slice the roll-ups and enjoy!
This is one of my favorite low-carb lunch ideas because it’s really filling and has a lot of protein. Plus, it takes just 5 minutes to prepare! All you need for this meal are some hard-boiled eggs, mayonnaise (I recommend homemade or avocados for this), mustard or another low-carb dressing, and whatever spices you think will go well.
And here’s what you do: Slice the eggs in half lengthwise. Add all of your ingredients to a bowl and mix well. Spoon the mixture back into raw eggs, enjoy!”
Megan Ayala is a Fitness & Health at Patricia and Carolyn.
“One of my personal favorites and highly nutritious, the crockpot sausage and peppers is reasonably easy to make and takes around 5-6 minutes to prepare for cooking. Here are the ingredients you need:
- Brown Italian sausages
- Marinara sauce
- Crushed peppers
- White onions
Many people can be concerned about the food’s nutritional value, but one serving of crockpot sausages has around 10g of carbohydrates, which is a healthy amount. You can even top the sausages with salad dressing to make them more nutritious. Many people prefer to add cauliflower rice to crockpot sausages, but I like regular rice as they bring out the delicious flavor of the marinara dipping.”
Jeff Parke is the Owner of Top Fitness Magazine, a lifestyle brand that provides information about fitness, nutrition, weight loss, motivation, and much more.
“My favorite keto lunch is a low-carb taco bowl.
Here are the ingredients I use:
- Ground beef (This is my absolute favorite meat for tacos because it’s so versatile.)
- Cauliflower rice, prepared (I cook mine in an air fryer to make it extra crispy.)
- Shredded cheese (The sharp cheddar is delicious!)
- Black olives (Sometimes I replace these with sliced avocado or chopped cherry tomatoes.)
- Sour cream (Plain Greek yogurt works well instead too.)
- Hot sauce, optional (If you like your food spicy!)”
Tara Reigle is a food blogger and founder of Simple Vegetarian Dishes, which helps home cooks make easy, plant-forward meals. Tara strives to make delicious food as easily as possible, without spending all day in the kitchen, and to answer the eternal question, ‘What can we eat tonight?’ She shares her kitchen adventures in hope that she can make cooking a little more fun and enjoyable for others as well.
“Incorporating fresh vegetables into your lunch is a great way to feel satisfied while staying keto. Of course, hearty salads with toppings like avocado, hard-boiled eggs, and cheese are great options, as are taco salads, fajitas, and stuffed peppers.
In addition, try substituting veggies in place of bread, such as a sub sandwich on scooped out cucumber halves, or a burger using tomato, pepper, or lettuce as the bun. Zoodles with hearty toppings are also an excellent choice.
For some practical inspiration, check out my recipe for eggplant napoleons, which are
essentially a beefed-up version of a Caprese salad with extra grilled veggies to keep you satisfied longer.”
Christine VanDoren is a certified personal trainer and nutritionist at SportingSmiles.com with a passion for helping others live their happiest lives. She trains clients online and writes health and wellness-related articles to spread the word about developing healthy habits.
“I know it can be complicated to follow and a bit restrictive, but it is possible to still have delicious dishes while on keto! Here are some of my favorite dishes:
- 2 low-carb/keto-friendly tortillas
- 4 oz high-fat ground beef
- 1/2 cup shredded cheese
- 1/4 c thinly sliced bell pepper
- 1 Tbsp low-carb salsa
- 1 c spinach
- 5 oz salmon or other fatty fish
- 1/4 c keto croutons
- 1/8 c walnuts
- 1/8 c almonds
- 3 Tbsp low-carb salad dressing”
Jessica Clark is a 35-year-old mother and wife from Nebraska.
She is the founder and gluten-free eating expert at Glutenfreesupper.com.
“Here are some of my favorite easy keto lunches:
- Chicken salad over lettuce with veggies (canned or cooked shredded chicken with mayo, dill weed, relish pickle juice, and black pepper).
- Pepperoni chips dipped in ranch with a side of cheese, nuts, or seeds and veggies.
- Turkey roll-ups with turkey, spicy brown mustard, lettuce, and bell peppers.
Cheryl is the founder and editor of Heal Nourish Grow. She shares her passion for health and nutrition by helping others create Ultimate Wellness and live their best lives. She helps people develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in fitness, psychology, addictions studies, yoga, health, nutrition, and wellness.
“After doing keto for nearly 5 years, I like to keep my lunches simple. Some of my favorites are a bunless or lettuce-wrapped burger, scrambled eggs with cheese and sausage, or my easy keto chicken salad.”
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She’s a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University.
“Sandwiches are a lunch staple – they’re easy, convenient, tasty, and filling. Happily, there’s no need to give them up on the keto diet! You can use store-bought low-carb bread or tortillas and continue to make your favorite sandwiches. Or use homemade bread such as almond flour bread.
But my favorite keto sandwich is made with a lettuce wrap. This is just one example of how to fill it, but there are so many options, including leftover meat from the night before, shredded with a bit of hot sauce and mayonnaise, plus some cheese.
Quiches are also great, and on the keto diet, you can continue to make your favorite quiches and either make them crustless or use a keto-approved crust made with almond flour.
Obviously, you can always opt for leftovers from the night before! Turn them into a tasty keto bowl by shredding the protein and layering it with crispy greens, tomatoes and onions, shredded cheese, and crumbled bacon. Keep the dressing separate so that the greens remain crispy.”
Diana Zola is a female entrepreneur and founder of Nina Zola. She designs beautiful jewelry and leather accessories and is always looking for ways to revamp her meals to keep her energy up for long workdays.
“My favorite lunch to prepare is lemon butter salmon and asparagus. I roast both in the oven using the same pan with butter, salt, pepper, and lemon juice. This keeps really well in the fridge, and I usually add some fresh cherry tomatoes or baby carrots to have on the side. This meal is easy, delicious, and keto-friendly!”
Annie Lampella is a mom, wife, and pharmacist who loves making keto meals for her family and shares them at Ketofocus.com. Her specialty is finding meals that everyone can enjoy while on the keto diet.
“My favorite keto lunch is a Wonderbread Chaffle Sandwich. Chaffles are a keto version of a waffle. They are called chaffles because they are primarily egg and cheese based. For this chaffle recipe, we use egg whites and mayo (in place of the cheese) to give a Wonderbread or white bread flavor. This recipe makes two chaffles. I can make up a bunch ahead of time and build a sandwich to enjoy for lunch each day.”
Melissa is a blogger at ThirtySomethingSuperMom who shares easy keto and low carb recipes that anyone can make. She specializes in simple meals for the whole family, as well as low carb snacks and desserts. Every recipe has one thing in common: it’s easy to make.
“My favorite keto lunch ideas are always the easiest and fastest! My favorites include pepperoni slices with cheese and a pickle. Hard-boiled eggs, deviled eggs, and egg salad are also quick and delicious. Lunchmeat roll-ups with cream cheese and pickles are always enjoyable, no matter which lunchmeat I use. Homemade chicken soup, keto grilled cheese with tomato soup, and leftover crockpot meals are my favorite hot lunches to prepare without spending a lot of time. Low carb pizzas, buffalo chicken salad made in the Instant Pot, and easy keto chicken wings are also some of my favorites.”
Whether you’re just getting started with the keto diet or you’ve been following it for years, you’re sure to find some new and delicious keto lunch ideas among the suggestions above. Looking for a simple, easy keto lunch? Edible Arrangements® offers a variety of keto snacks and keto nut butters that are sure to satisfy at lunchtime or anytime.