Keto Lunch Recipes: Easy, Packable, Low-Carb Meals for Work or Work-from-Home
By: Amanda Suazo
Being on the keto diet has plenty of benefits, but it does make the midday meal a little more complicated than grabbing a fast-food burger or a takeout sandwich. These keto lunch recipes, combined with a solid keto meal plan, make keto-friendly lunches a snap.
With the right approach to meal prep, your keto lunch recipes will taste perfectly fresh—whether you’re enjoying them at work or home (or both!). They’re also perfect for picnics or day trips.
Whether you crave hearty meat sandwiches or soups and smoothies, these low-carb meals will keep you full and satisfied. Remember, the best keto lunch is one that you eat and enjoy.
Keto lunch recipes: Meat, eggs and seafood
Need a fast keto lunch recipe to prep? This one has you covered. Mix ground beef with a few flavorful seasonings, roll into meatballs and bake for an ultra-easy meal prep recipe.
They’re great for meatball sandwiches with keto ingredients or as an easy meaty topping for salads. (If you tolerate nightshades and dairy, you could also make a tasty deconstructed “cheesesteak” bowl.)
With a flakey texture and handheld design, these dippable delicious keto fish cakes are ready to enjoy hot or cold.
Pack the avocado lemon dipping sauce separately for a flavor-packed keto lunch at just 0.6 grams of net carbs per cake. Pair with zoodles and pesto for a complete low-carb meal.
Tender, pull-apart beef gets spiced with coriander and cumin and makes a satisfying keto lunch recipe. Eat it hot or cold with a green salad or lettuce wrap. Enjoy this recipe at 1 gram of net carb per serving.
Make this tasty shredded beef in your crockpot on Sunday night to enjoy for three to four keto lunches during the week, or simply make it for dinner and repurpose the leftovers the next day.
This keto lunch recipe from Eating Bird Food makes the perfect dinner or next-day meal at work, since spices have more time to flavor the meat.
This fat-fueled lunch only has 7 grams of net carbs and makes the perfect dish to enjoy with cauliflower rice or raw veggies.
Whipped, baked eggs make the perfect base for crispy bacon and wilted spinach (or any leftover meat and veggies you have on-hand) in this low-carb lunch recipe from My Keto Kitchen.
Enjoy it hot or cold meal that only sets you back 3.6 grams of net carbs. Top with a scoop of guacamole for a satisfying meal.
Ground beef meets a simple, yet flavorful marinara sauce in this picture-perfect low-carb keto recipe from Kirbie’s Cravings.
This complete meal only has 8 grams of net carbs, leaving plenty of room in your macros for other sides or treats in your lunchbox.
Perfect for summer grilling, these make-ahead lamb kofta kebabs from Wholesome Yum make a delicious addition to a keto lunch. With 0 grams of net carbs per kebab, these tasty bites pair well with keto-friendly sides like an avocado-based tzatziki sauce or fresh veggies.
Briny olives blend with smoky bacon in this dairy-free keto lunch recipe from Cook Eat Paleo. With 6 grams of net carbs, it makes a delicious base for guacamole or salsa.
Because this quiche doesn’t have a crust, it’s also gluten-free, making this a fantastic brunch option for any multi-diet household.
Spanish tortillas are usually made with layers of thin-sliced potatoes nestled in an egg omelet. Instead of potatoes, this keto-friendly take from Gnom-Gnom swaps in radishes for satisfying fiber and protein at 3 grams of net carbs per serving. Enjoy warm or cold with greens for the perfect keto lunch.
Get workday meals for four days with this keto lunch recipe from Damn Delicious.
Cook fresh shrimp in fat and spices, then pack them on a bed of zoodles for a take-ahead meal with 7 grams of net carbs.
Keto lunch salads and sides
A creamy MCT oil dressing tops salmon, eggs, veggies and leafy greens, making this keto salad recipe an all-in-one meal that needs no accompaniment.
This versatile recipe is something you can enjoy multiple days a week, changing up the protein with what you have on hand.
This classic easy keto lunch recipe from Tasty Low Carb combines spiced taco meat with a rainbow of low-carb veggies for the perfect balance of fat, protein and fiber.
With 4.5 grams of net carbs in your salad bowl, you won’t find yourself missing the taco shell, either. Skip the shredded cheese and Mexican cream to make this recipe dairy-free.
Tender brussels sprouts take on flavor from an herby vinaigrette flavored with lemon juice and fresh thyme.
Enjoy hot or cold with your favorite protein for a super simple keto lunch recipe at 6 grams of net carbs.
Fat makes everything better—especially when it involves topping plain greens with flavorful salmon and avocado chunks in this low-carb recipe from Step Away From The Carbs. It clocks in at 4 grams of net carbs per serving.
Having salmon for dinner? Cook an extra filet to have on hand for this tasty salad the next day.
Chicken isn’t as nutrient-dense as beef or lamb—but when you do make it, add extra and use the leftovers for this filling keto lunch recipe from Cafe Delites.
Tender chicken gets tossed with crunchy cucumbers and smooth avocado for a cool and creamy salad with 5 grams of net carbs.
Get all this for just 3 grams of net carbs: zesty cauliflower rice, tender shrimp and a sweet cider vinaigrette.
Best of all, this keto lunch recipe from I Breathe I’m Hungry is easy to prep as a double batch and enjoy cold for up to five days. Use wild-caught shrimp and an organic grapefruit to make this lunch even more nourishing.
This tasty keto lunch idea from Wicked Spatula is definitive proof that cauliflower can do anything: After lightly roasting it, toss with a creamy blend of mayo, mustard, dill pickles and spices for a traditional lunch recipe with only 2 grams of net carbs.
Add to lettuce cups or enjoy by the spoonful—either way, this keto lunch recipe from That Low Carb Life is big on creamy, fat-fueled flavor.
Simply combine diced, boiled eggs with avocado chunks, onion and spices for a mayo-free egg salad with 3 grams of net carbs.
Forgot to prep your lunch the night before? You can still stay on track with this quick keto lunch recipe from Keto Summit.
Just chop up some cucumber and toss with mayo, lemon juice and spices for a creamy side dish with 1 gram of net carb.
This keto lunch recipe from Savory Tooth is ready to enjoy after just a few minutes of prep time.
Shrimp combines with chunks of avocado and tomato for a satisfying lunch salad with 6.5 grams of net carbs.
This spin on salad from Every Last Bite gets deep flavors from roasted fennel leaves, blanched green beans and a lemony caper sauce.
Plus, it keeps for about three days in your fridge, so you can make it ahead for meal prep.
Tip: Roast fennel in Bulletproof Grass-Fed Ghee to make this keto lunch recipe even more delicious.
Keto lunch soups and stews
Chili makes delicious leftovers, so make this recipe for dinner and enjoy it the next day for a hearty keto lunch.
This keto lunch recipe is perfect for days when you’re in the mood for something that tastes as good as it makes you feel, without cream cheese or the dairy found in some keto soups.
Tender chicken meat blends with coconut cream, spices and pumpkin for a soothing meal with 5 grams of net carbs.
Cabbage holds up for days in this easy meal prep keto lunch recipe from Ketogasm.
With added flavor from ground beef and green chiles, it’s a flavorful and budget-friendly option with 4 grams of net carbs per bowl.
Cold soup? Don’t knock this keto lunch recipe from All Day I Dream About Food until you try it.
All you need to do is throw a few ingredients in a blender and blitz for a cool, creamy no-cook lunch with just under 5 grams of net carbs.
This vegan keto lunch recipe from Broke Foodies turns cauliflower into a creamy, spiced soup—perfect for a comforting midday meal without a carb crash.
Anti-inflammatory turmeric and ginger also add a punch of flavor for a veggie-packed meal with just over 5.5 grams of net carbs.
You don’t need salads to enjoy lettuce. With a little help from cauliflower, this keto lunch recipe from Low Carb Yum turns romaine leaves into a creamy soup with just 3 grams of net carbs per serving.
If your break room comes with a hot water dispenser, this is the perfect make-ahead keto lunch recipe from The Kitchn.
Plus, it’s totally customizable: Grab a mason jar and layer it with small diced veggies, prepped shirataki noodles and herbs.
Then, simply add hot water when you’re ready for lunch.
This filling stew from Low Carb Maven is a great example of a keto dinner recipe that reheats for a hearty lunch.
Hunks of beef settle into a warm broth with onions and carrots for keto comfort food at 6 grams of net carbs.
Keto bread, sandwiches and wraps
With zero net carbs per serving and 7 grams of quality grass-fed collagen protein from Bulletproof Unflavored Collagen Protein, this satisfying bread is begging for toppings.
Use it for sandwiches with plenty of fixings like homemade mayo, bacon slices and greens.
Bagels more your style? This recipe from The Keto Summit bakes up into perfectly spongy bread with only 7 net carbs. Make them a complete keto lunch with spreads like butter or ghee, or your favorite meat and veggies.
Tip: If cured meats and dairy fit into your diet, you can also add parmesan and pepperoni for a low-carb adult pizza bagel.
You can cook up these tortillas as small or large as you want—making them the perfect keto recipe for lunches like wraps and bean-free burritos.
With simple ingredients like egg whites, coconut flour and optional spices, this recipe from KetoConnect comes together quickly and can store in the fridge up to five days.
With under 3 grams of net carbs per tortilla, they’re a delicious alternative to store-bought bread.
This dairy-free and almond flour-free recipe from Recipe Girl makes the ideal side to any keto lunch—best of all, they’re 1 gram of net carb apiece.
Dip them in chili and curries, use them for tacos or smear with butter for a versatile bread alternative. They’re also a great base for chicken salad.
Tip: If you don’t want to microwave your riced cauliflower, try steaming it instead.
This keto-friendly lunch recipe from Life in the Lofthouse keeps you out of the drive-thru. Cool lettuce wraps up a seasoned beef patty for a low-carb take on a lunch classic that tastes delicious warm or cold.
Customize this keto lunch idea with bacon, or even prosciutto and mozzarella for an Italian take on this easy recipe if you eat dairy and cured meats.
Minus the bread, this keto spin on a BLT from Skinnytaste has the same standard ingredients—just make sure you pack veggies, bacon and mayo separately and assemble this wrap at mealtime.
Add even more fat with slices of avocado for a keto lunch recipe you’ll keep in your regular rotation at 6 grams of net carbs.
This keto lunch recipe from Life Made Sweeter comes together in under 30 minutes for quick meal prep and 9 grams of net carbs per serving.
Sweet bell peppers cook with spices and tender chicken, then get wrapped in bright green butter lettuce for a picture-perfect lunch.
Smoothie keto lunch recipes
No bowl needed for this keto lunch recipe—you could easily blend it in the morning and keep in a chilled stainless steel tumbler to enjoy by lunchtime.
Blend creamy coconut milk with raw cacao and collagen peptides for a fat-filled, protein-packed smoothie at 8 grams of net carbs.
Get your daily avocado fix with this easy keto lunch recipe from Low Carb Yum. It’s made with avocado, raspberries and a touch of sweetener, creating a creamy, rich smoothie.
To keep it even colder, freeze a peeled and pitted avocado overnight so it’s frosty by lunchtime. Just 4 grams of net carbs for the whole thing.
Skip your afternoon coffee with this keto lunch recipe. This blended beverage combines collagen peptides, Bulletproof Brain Octane C8 MCT oil, activated coconut charcoal and cauliflower (trust us) for an energizing lunch at 3.2 grams of net carbs.
Keto lunch recipes: Lunchbox treats
Don’t limit muffins to breakfast—this recipe is the best way to finish a keto-friendly lunch or enjoy with afternoon coffee.
These muffins stay moist with a blend of fiber-filled pumpkin and cacao butter. Since each muffin serves up 3 grams of net carbs, they’re a macro-friendly treat.
In this recipe from Sugar Free Londoner, buttery shortbread gets a sweet upgrade with a creamy coconut butter glaze—a delicious dessert for any keto lunch.
At 0.6 grams of net carbs per cookie, there’s no need to wonder if you want to pack more than one in your lunchbox.
Using just a blender, you can make this protein-packed lunchtime treat. Simply combine quality fats like coconut butter, coconut oil and coconut cream with lemon juice, lemon zest and sweeteners.
Roll into balls, then chill until set. At just 0.4 grams of net carbs each, these fat bombs are a satisfying snack, dessert or delicious way to eat more quality fats with a lighter lunch.
The perfect refresher after a keto lunch: This recipe blends peppermint with shredded coconut, collagen protein and ghee for a cool no-bake dessert.
Top with a melty chocolate drizzle for easy elegance at just 1.5 grams of net carbs per square. (Just make sure to keep these cookie bars cold if you pack them in your lunchbox.)
Want more recipes?
Subscribe to our Recipe Lab newsletter where deliciousness is delivered to your inbox every week!