Looking for easy keto lunch recipes? From tuna salad to lettuce wraps to soups, these low-carb dishes are perfect to work into your lunch rotation.
Being a high-fat, low-carb diet, it’s not always easy to come up with keto lunch ideas.
Obviously, anything pre-packaged is pretty much out of the question, and your trusty chicken salad sandwich and simple fruit cup are strictly off-limits.
So, if you can’t have fruit, bread, or any kind of grain, what can you eat on a keto diet?
When it comes to keto lunch recipes, simple is the key.
Go for super-filling foods that are high in protein, like a keto burrito bowl or a delicious bowl of zucchini noodles.
Truth be told, you’ll probably have to devote a few extra minutes to prep with most of these keto dishes.
If you’re serious about this diet, it’s worth it in the end!
Yes, you can still have egg salad for lunch, and yes, it’s just as creamy and delicious!
Mayo is 100% allowed on keto, but it’s still a good idea to use it in moderation. Either way, you won’t even miss the bread with this recipe.
But if you do, this keto-approved bread is a lifesaver.
Not an egg salad lover? No problem. This tuna salad is just as tasty and is even easier to throw together for a simple, light keto-friendly lunch.
Go for tuna in oil or water – either is fine – but I would advise opting for the low-sodium version where possible.
Also, the dried onion flakes are such a genius addition that not only adds great flavor but also a bit of crunch.
The great thing about keto and the high-fat concept is that you can still eat avocados – it’s actually recommended!
And any diet that lets me eat bacon every day is a winner in my book!
I like to add some grilled chicken to bulk it out, but it’s super tasty as is.
Chicken lettuce wraps are a fantastic keto lunch recipe because they’re naturally low-carb but nice and hearty, filling you up until dinner.
But they’re usually made with a sticky, ginger, sugary glaze that is definitely not keto.
This recipe does away with store-bought sauces and has you make your own, using soy sauce, sriracha, peanut butter, garlic, and rice wine vinegar.
Cherry tomatoes? Check. Boiled eggs? Check. Avocados, chicken, lettuce? Check, check, check.
Add in some crumbled blue cheese and a dollop of irresistible ranch dressing, and you won’t even know this is diet-approved.
Missing some crunch from the croutons? Try adding some chopped green onions, or even some of those yummy dried onion flakes, instead.
When I make broccoli salad, I usually add in lots of pine nuts and dried cranberries. Needless to say, they’re not allowed here.
But you are allowed fried bacon, cheese, low-carb sunflower seeds, and a lovely sweet dressing that coats everything just right.
I suggest blanching the broccoli beforehand.
Just boil it for 10-20 seconds and plunge into a bowl of ice water. It will take off some bitterness and make it a little softer on the teeth.
Zucchini noodles are a game-changer when it comes to dieting.
Even if you’re not looking for low-carb recipes, they’re still a lot healthier than a bowl of starchy pasta.
This recipe keeps it simple with just half a dozen ingredients – including salt, pepper, and red chili flakes.
You won’t believe how effective the simple blend of garlic, seasonings, butter, and parmesan cheese is!
One thing’s for sure: this salad is anything but boring.
Yes, there’s a big bed of greens which I could probably do without.
But then it gets topped with crunchy red onions and peppery radishes, not to mention perfectly flaky and vibrant salmon.
Lastly, the creamy dill dressing will enhance that fish so well, you’ll want a second helping!
Are you on the cauliflower bandwagon yet? You really should be – especially if you plan on sticking with keto!
Cauliflower can be used as a potato and rice substitute, meaning you can still enjoy “potato” salad without breaking any rules.
You’ll need to steam or boil the cauliflower before cooling and mixing it in with the dressing.
I also add bacon to mine because it’s keto-approved and delicious!
Tacos are a non-negotiable part of my diet. I can’t and won’t give them up, and you shouldn’t have to either!
Sure, you could use lettuce as a wrap and it would be fine.
Or you could use keto-approved tortillas, making your own using almond flour.
It’s worth making up a batch just to be able to enjoy Taco Tuesday like normal.
Do you miss Chipotle as much as I do?
I know how hard it is to give up on the things you love, and obviously, rice-filled burritos and burrito bowls are a no-go when doing keto.
The good news is, cauliflower is our new bestie, and she’s here to get us through!
This recipe for Mexican cauliflower rice is to die for, and since guac is firmly on the list of approved foods, you can very much have your cake and eat it, too!
Egg rolls usually contain shredded cabbage, ground meat, maybe some carrot and/or onions, and typically a bit of sauce.
So, it’s really just the wrappers that aren’t keto-friendly.
That means you can still enjoy all those great flavors, just without the deep-fried calories.
If you were to tell me 10 years ago there would be a diet where I could not only eat a chicken quesadilla for dinner but that the “tortilla” is actually made out of cheese, I wouldn’t have believed it!
To be honest, I don’t know how this works. But hey, I’m not complaining!
I prefer mine with a bit of crunch.
So after I add the chicken and bake again, I like to pop it on the stovetop for a few minutes on either side.
If you want to cut back on even more calories, you’ll have to try this healthy chicken salad.
Although mayo is allowed on keto, it is pretty high in calories.
If you swap it out for mashed avocado, you’ll get the same creamy texture, with the added benefit of healthy fats.
The only drawback for this is that you can’t make it too far in advance. It’s better when it’s served fresh.
One of the things I miss most when I (attempt to) diet is a nice, thick burger.
Big, juicy, loaded with cheese and bacon and plenty of extra – how can anyone say no?
This recipe has all the elements – ground beef, crispy bacon, juicy tomatoes, and shredded cheese – and it’s served in a lettuce wrap to keep it carb-free.
Now, I think the best part about a burger is the pattie.
So, if you’re using ground beef anyway, I recommend making it into the actual burger shapes.
That way, you’ll feel like you’re eating a burger and not a diet substitute.
It’s still hard to believe that a recipe containing cream cheese, deli meat, bacon, and ranch could possibly be considered in a diet. But here we are!
This is super easy to modify. If you want it with a bit of heat, try mixing some chipotle into the cream cheese.
Looking for a fresh take? Why not spread over some zesty cranberry sauce?
Of course, these would also work with those keto-tortillas from above, too!
Smoked salmon, avocado, and mayo make up this lunch. That’s it!
You can literally have this on the plate in a matter of minutes, and all it needs is a sprinkle of sea salt and a squeeze of lemon juice.
As long as you watch what veggies you’re using, it’s pretty easy to make a keto-friendly soup for lunch.
Be sure to get low-sodium broth and something without any added sugar.
As for the vegetables, there’s no potato or corn, but carrots, celery, and cauliflower are the next best thing.
Unlike the recipe above, which is broth-based, this one is full of chopped tomatoes and red peppers, making it super colorful and wonderfully acidic.
I like the fire-roasted tomatoes or the ones with the added chilies, but anything will work so long as there’s no added sugar.
If you find it too acidic, try adding a dash of coconut milk.
It will mellow it out and add a nice creaminess to the mix.
Creamy taco soup is precisely what you think it is: seasoned ground beef with peppers, onions, canned tomato, green chilies, taco seasoning, and cream cheese.
Ok, so the cream cheese isn’t what you would normally see in a taco, but it’s how this soup gets so velvety.
Just remember to use room-temperature cream cheese and cut it into cubes, so it melts evenly and incorporates flawlessly.
Did you know you can make pretty convincing keto-friendly grits using cooked cauliflower, cream cheese, cheddar cheese, butter, salt, and pepper?
Cook it in chicken stock for maximum flavor, then mash it with the rest of the ingredients until it’s the right consistency.
It’s cheesy, creamy, and perfect with some big juicy shrimp on top.
Its creamy cajun sauce is to die for, so be sure to make enough so you’re not fighting over the extras!
Since beans aren’t allowed on keto, I have to admit that I found this recipe a little lacking.
Though it tastes fantastic and the spices are perfect, I felt it needed added texture. Chicken just wasn’t enough for me.
I sound like a broken record, but I turned to cauliflower, and it didn’t disappoint.
I roasted it off in bite-sized chunks and threw it into the pot just before serving. Let me tell you; it made all the difference!
Bell peppers are on the list of keto-approved veggies, meaning you can still have your favorite chicken fajitas come Friday night!
I like to cook the chicken until it’s almost done and then just throw in the peppers and onions right into the pan.
That will keep them nice and crunchy.
If you like them to soften up, go ahead and follow the recipe, which includes adding some water to the pot.
Broccoli and cheddar soup is one of my faves, and I usually get it in the bread bowl over at Panera. I know – so not keto!
Ordinarily, you’ll make a roux or cheese sauce to mix into the broccoli stock, or
I’ve even seen it done with potatoes that need to be mashed to add creaminess.
But this recipe keeps it very simple. You’ll cook the broccoli down in some stock before adding in the seasonings and cheese.
Then, you’ll blitz it down until it’s the texture you prefer. How easy is that?
Giving up tacos is one thing, but mac and cheese? No way!
The sauce is pretty straightforward – just gently heat cheddar cheese, cream, milk, and butter until the cheese melts and it all comes together.
Of course, you can easily play around with the cheeses to make a sauce that’s just right for you!
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