Keto Lunch Recipes: 50 Packable Foods for Work or Work-from-Home
By: Amanda Suazo
In a perfect world, you could make keto lunch recipes with all the time in the world. There’s just one problem: We’re busy during the day. And if you want to keep your lunch keto-friendly during work, you’ll want recipes that keep you satisfied enough to skip the snack stash.
These 50 keto lunch recipes will help you pack a midday meal full of flavor and nourishing fat. But to make sure you get the tastiest lunch possible, you’ll need to pack food with care. 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!).
Whether you crave hearty meat and sandwiches, or soups and smoothies, we have 50 keto lunch recipes you’ll want to pack for work again and again.
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Keto lunch recipes: Meat, eggs and seafood
With a flakey texture and handheld design, these dippable fish cakes are ready to enjoy hot or cold. Pack avocado lemon dipping sauce separate for a flavor-packed keto lunch recipe at just .6 net carbs.
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.
Tender, pull-apart beef gets spiced with coriander and cumin and makes a perfect keto lunch recipe to eat hot or cold with a green salad or lettuce wrap. Make the shredded beef on a Sunday night to enjoy for three to four keto lunches during the week, or simply make it for dinner and enjoy leftovers the next day. Enjoy this recipe at 1 net carb per serving.
Image via Eating Bird Food
This keto lunch recipe makes the perfect dinner or next-day meal at work, since spices have more time to infuse the meat. This fat-fueled lunch only has 7 net carbs and makes the perfect dish to enjoy with cauliflower rice or raw veggies.
Whipped, baked eggs make the perfect base for bacon and wilted spinach, or any leftover meat and veggies you have on-hand. Enjoy it hot or cold for a keto lunch recipe that only sets you back 3.6 net carbs. Top with a scoop of guacamole or ghee for a satisfying meal.
Ground beef meets a simple, yet flavorful marinara sauce in this picture-perfect keto lunch recipe. This complete meal only has 8 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 make a delicious addition to a keto lunch with an avocado-based tzatziki sauce or fresh veggies. With 0 net carbs per kebab, this recipe leaves room in your meal for other higher-carb foods.
Image via Cook Eat Paleo
Briny olives blend with smoky bacon in this dairy-free keto lunch recipe. With 6 net carbs, it makes a delicious base for guacamole or salsa.
A blend of ground meat (pork, beef, bison or venison all work well) and fragrant spices make these meatballs a tasty keto lunch recipe. Pair with sweet potato noodles and an easy coconut aminos-based sauce for the perfect way to spice up your workday.
Image via Gnom-Gnom
Spanish tortillas are usually made with layers of thin-sliced potatoes nestled in an egg omelette. Instead of potatoes, this keto-friendly take swaps in radishes for satisfying fiber and protein at 3 net carbs per serving. Enjoy warm or cold with greens for the perfect keto lunch.
Image via Damn Delicious
Get workday meals for four days with this keto lunch recipe. Cook fresh shrimp in fat and spices, then pack them on a bed of zoodles for a take-ahead meal with 7 net carbs.
Salad and veggie keto lunch recipes
A tart and herby vinaigrette tops seasoned steak and leafy greens, making this keto lunch recipe an all-in-one meal that needs no accompaniment. Just 8 net carbs for the whole bowl.
Image via Tasty Low Carb
This keto lunch recipe combines spiced taco meat with a rainbow of low-carb veggies for the perfect balance of fat, protein, and fiber. With 4.5 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 net carbs.
Image via Step Away From The Carbs
Fat makes everything better — especially when it involves topping plain greens with flavorful salmon and avocado chunks. Cook an extra salmon filet with dinner the night before for a tasty take on leftovers at 4 net carbs per serving. For a Bulletproof keto lunch recipe, use apple cider vinegar instead of white wine vinegar, yellow mustard instead of dijon and wild-caught salmon.
Image via Eatwell101
Fennel fans, rejoice: This crisp keto lunch recipe gets a crunch from raw celery and fennel bulbs, along with a zing from fresh radishes. For a complete meal, pair this light and bright salad with a rich protein like steak or salmon on the side.
Image via Cafe Delites
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. Tender chicken gets tossed with crunchy cucumbers and smooth avocado for a cool and creamy salad with 5 net carbs.
Image via I Breathe I’m Hungry
Get all this for just 3 net carbs: zesty cauliflower rice, tender shrimp and a sweet cider vinaigrette. Best of all, this keto lunch recipe 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.
Image via Wicked Spatula
Here’s definitive proof that cauliflower can do anything: After lightly roasting it, toss with a creamy blend of mayo, mustard, dill pickles and spices for the quintessential keto lunch recipe with only 2 net carbs.
Image via That Low Carb Life
Add to lettuce cups or enjoy by the spoonful — either way, this keto lunch recipe 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 net carbs.
Image via Keto Summit
Forgot to prep your lunch the night before? You can still stay on track with this quick keto lunch recipe. Just chop your cucumber and toss with mayo, lemon juice and spices for a creamy side dish with 1 net carb.
Image via Savory Tooth
This keto lunch recipe is ready to enjoy cold after just a few minutes of prep time. Shrimp mix in a simple salad with chunks of avocado and tomato for a satisfying salad with 6.5 net carbs.
Image via Every Last Bite
This spin on salad 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. Pro tip: Roast fennel in grass-fed ghee to make this keto lunch recipe even more delicious.
Keto lunch recipes: Soups and stews
Image via Ketogasm
Cabbage holds up for days in this easy meal prep keto lunch recipe. With added flavor from ground beef and green chiles, it’s also a flavorful and budget-friendly option with 4 net carbs per bowl.
Image via All Day I Dream About Food
Cold soup? Don’t knock this keto lunch recipe til 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 net carbs.
Image via Broke Foodie$
This vegan keto lunch recipe turns cauliflower into a creamy, spiced soup — perfect for enjoying warm midday without a food crash. Anti-inflammatory turmeric and ginger also add a punch of flavor for a veggie-packed meal with just over 5.5 net carbs. Swap the tofu with pasture-raised bacon pieces to cut the carbs even further.
Image via Low Carb Yum
You don’t need salads to enjoy lettuce. With a little help from cauliflower, this keto lunch recipe turns romaine leaves into a creamy soup with just 3 net carbs per serving.
Image via Kitchn
If your break room comes with a hot water dispenser, this is the perfect make-ahead keto lunch recipe. 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.
Image via Wholesome Yum
Chili makes delicious leftovers — make this recipe the night before and enjoy the next day for a hearty keto lunch at 10 net carbs. We recommend using BPA-free cans, and if you’re not using Worcestershire sauce, use a few dashes of fish sauce or coconut aminos instead.
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. Tender chicken meat blends with coconut cream, spices and pumpkin for a soothing meal with 5 net carbs.
Image via Low Carb Maven
Hunks of beef settle into a warm broth with onions and carrots for keto comfort food at 6 net carbs. We like cooking with ghee instead of olive oil and using grass-fed roast when possible.
Bread, sandwich and wrap keto lunch recipes
With zero net carbs, this bread is begging for toppings. Use it for sandwiches with plenty of fixings like homemade mayo, bacon slices and greens.
Image via The Keto Summit
Bagels more your style? This recipe 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.
Image via KetoConnect
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 comes together quickly and can store in the fridge up to five days. With under 3 net carbs per tortilla, they’re a delicious alternative to store-bought bread.
Image via Recipe Girl
This dairy-free recipe makes the perfect side to any keto lunch — best of all, they’re 1 net carb apiece. Dip them in chili and curries, use them for tacos or smear with butter for a versatile bread alternative. If you don’t want to microwave your riced cauliflower, try steaming it instead.
Image via Life in the Lofthouse
This keto-friendly lunch recipe keeps you out of the drive-thru. Cool lettuce wraps up a seasoned beef patty for a savory lunch — perfect warm or cold.
Image via Skinnytaste
Minus the bread, this keto spin on a BLT has the same standard ingredients — just make sure you pack veggies, bacon and mayo separately before assembling 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 net carbs.
Image via Life Made Sweeter
This keto lunch recipe comes together in under 30 minutes for quick meal prep and 9 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. Use pastured chicken, cook with avocado oil instead of olive oil and get the freshest ground spices possible to make this recipe a little more Bulletproof.
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 net carbs.
Image via Low Carb Yum
Get your daily avocado fix with this easy keto lunch recipe made from avocado, raspberries and a touch of sweetener. To keep it even colder, freeze a peeled and pitted avocado overnight so it’s still frosty by lunchtime. Just 4 net carbs for the whole thing.
Image via Real Balanced
At 3.6 net carbs, this keto lunch recipe is perfect for pairing with a low-carb salad or wrap. Simply blend avocado with matcha and spinach for an earthy, emerald-green treat.
Skip the afternoon coffee with this keto lunch recipe. This blended beverage combines collagen peptides, Brain Octane MCT oil, activated coconut charcoal and cauliflower (trust us) for an energizing lunch at 3.2 net carbs.
Here’s one more keto lunch recipe that hides avocado under rich flavor — this time from cacao butter and fresh mint leaves. With a whopping 1 net carb in the whole smoothie, it’s easy to include with just about any low-carb lunch.
Keto lunch recipes: Lunchbox treats
Don’t limit muffins to breakfast — this recipe is perfect for finishing a keto-friendly lunch or enjoying with afternoon coffee. These muffins stay moist with a blend of fiber-filled pumpkin and cacao butter. Since each muffin serves up 3 net carbs, they’re a guilt-free treat.
Image via Sugar Free Londoner
Buttery shortbread gets a sweet upgrade with a creamy coconut butter glaze — a delicious dessert for any keto lunch. At .6 net carbs per cookie, there’s no need to worry if you want to pack more than one in your lunchbox.
Using just a blender, you can make this protein-packed lunch box 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. Just 0.4 net carb each!
Do you need something sweet at the end of your keto lunch? Add one of these protein bites to satisfy your sweet tooth. With a base made of a Mint Chocolate Chip Collagen Protein Bar and quality fats like coconut cream and Brain Octane MCT oil, you don’t even need to turn on the oven to make these satisfying treats. Each protein ball is 6.3 net carbs.
This keto lunch dessert packs big flavor and nutritional benefits into one fat-fueled bite. Spicy ginger and mixes with coconut butter and Vanilla Shortbread Collagen Protein Bars for a sweet dessert with 4.25 net carbs apiece.
Keto Protein Chocolate Chip Cookies
Classic chocolate cookies get a keto-friendly upgrade with a dough made from almond flour, collagen protein, grass-fed butter and melty chunks of dark chocolate. Pack one in your keto lunch to add 4.7 net carbs to your meal.
The perfect refresher after a keto lunch: This recipe blends peppermint oil 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 net carbs per square. (Just make sure to keep these cookie bars cold if you pack them in your lunchbox.)
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