A low-carb diet is an effective and popular way of losing weight by eliminating or cutting back on carbs. One of the most popular low-carb diets is the keto diet.

An easy low-carb meal or an easy keto recipe can be super quick to make, but meal preparation and planning can make it even easier to stick to your low-carb diet plan.

It can help you skip take-out lunches, save money, and eat healthier overall.

So in this post, I’m sharing some easy low-carb meal prep recipes, so you can have an easy filling lunch, dinner, or breakfast, whenever you’re hungry! Most of these take less than 30 minutes to make, so you can make them really fast. These are some of my favorite low carb meals, packed with protein (some are even gluten-free).

25 Low Carb Meal Prep Ideas

You can meal prep these dishes as whole meals, or you can meal prep parts of them (like chicken breast) and then make the rest when you’re eating them, depending on your preferences. Or you can even meal prep all parts, and assemble them when eating. You can keep them in the fridge for a few days, or put them in the freezer and reheat them when needed.

If you don’t like a certain ingredient, feel free to substitute it, just make sure the ingredient you’re substituting it with is low carb (for example, don’t substitute cauliflower rice with actual rice, as it won’t be low carb anymore).

(Ground) Beef & Broccoli

323 calories

Ingredients:

• 2 cups Broccoli, frozen – 62 calories

• 3 oz Ground beef, 85% lean, raw – 213 calories

• 1 Tbsp Sesame seeds (Tbsp) – 18 calories

• 2 Tbsp Soy Ginger sauce – 30 calories

• 1 tsp Garlic, minced (tsp) – 0 calories

Instructions:

1. Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.

2. Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.

3. Add in sauce.

4. Top with sesame seeds when ready to eat.

5. Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey or tofu. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.

BBQ Chicken “Burrito Bowl”

If you’re looking for meal prep bowls, this is one of my favorite ones to make! It has protein, healthy fats, and it fits perfectly into any low carb keto meal plan.

418 calories

Ingredients:

• ½ Avocado, small – 116.5 calories

• 2 cups Leafy greens, lettuce, raw – 10 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Tbsp Barbeque sauce – 25 calories

• 2 cups Cauliflower rice, raw (already riced) – 76 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Tbsp Cilantro – 0 calories

Instructions:

1. To make shredded chicken: Preheat the oven to 400 degrees. Place chicken in a small baking dish and cover with 1/2 inch of water; cover the dish with tin foil. Bake for 25 minutes. When done, shred with forks! Because this process can be a bit cumbersome, buying pre-shredded chicken, OR just chopping up a cooked chicken breast, is a-ok.

2. Mix chicken with BBQ sauce.

3. Spray a pan with an oil spray, add in cauliflower rice.

4. Stir fry for ~7 minutes or until you see a little browning.

5. Slice avocado.

6. Assemble bowl.

Chicken & Brussels

429 calories

Ingredients:

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 2 cups Brussels sprouts – 112 calories

• 1 Tbsp Mustard, grey poupon – 15 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 1 Garlic powder, dash – 0 calories

Instructions:

1. Spray pan with an oil spray. Cube chicken. Cut off Brussels’ hard ends & halve each one.

2. Cook chicken and Brussels for ~15 minutes, until chicken has cooked through.

3. Top with seasonings and cheese.

4. Dairy free? Use a dairy free cheese or oil, instead of an oil spray.

Char and Bok Choy

357 calories

Ingredients:

• 4 oz Char (fish) – 200 calories

• 2 cups Leafy greens, bok choy, raw – 20 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 3 tsp Sesame seeds (tsp) – 18 calories

• 1 tsp Garlic, minced (tsp) – 0 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Note: No char? Use salmon, tilapia, or any other fish.

2. Coat a pan with oil.

3. Add in Char and cover with a lid for ~8 minutes on lowest heat, or until fish flakes easily.

4. Cut off
   hard ends of bulbs of bok choy.

5. Add in bok choy, sesame seeds, and seasonings to the pan for ~1 minute (bok choy cooks very quickly).

Asian Inspired Green Veggie Stir Fry

434 calories

Ingredients:

• ½ cup Broccoli – 15.5 calories

• ½ cup Green beans – 19.5 calories

• ½ Zucchini, medium – 16.5 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 2 Tbsp Soy sauce (Tbsp) – 0 calories

• ¼ cup Peanuts (cups) – 192 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Cube chicken. Chop veggies into small pieces. Put peanuts in a plastic bag, and crush with a hard object, e.g. an ice cream scoop.

2. Spray a pan with an oil spray.

3. Cook chicken for ~5 minutes, stirring frequently, on medium heat.

4. Add in the green beans, broccoli, and zucchini for another ~5 minutes.

5. Add in soy sauce and red pepper flakes.

6. Top with peanuts at the very end (they taste better crispy, not cooked!).

7. No chicken? Use fish or tofu.

Cauli Fried Rice with Chicken and Mixed Veg

384 calories

Ingredients:

• 1 cup Cauliflower rice, raw (already riced) – 38 calories

• ½ Bell pepper, green – 13.5 calories

• ½ Onion, yellow – 27.5 calories

• ⅓ cup Cheese, Parmesan, grated (cups) – 115 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Everything bagel seasoning, dash – 0 calories

Instructions:

1. Spray pan with an oil spray.

2. Cube chicken into small pieces and slice pepper and onion.

3. Cook chicken and all veggies ~10 minutes on low heat, until chicken has cooked through.

4. Top with cheese and seasonings.

5. No chicken? Use fish or tofu. No dairy? Use bacon or oil.

Carrot Zoodles “Pad Thai”

This flavorful Pad Thai recipe is full of veggies, protein, fiber, and low-carb herbs and spices, so you definitely need to add it to your weekly or bi-weekly rotation!

476 calories 

Ingredients:

• 2 cups Carrot “zoodles”, raw or frozen – 90 calories

• ½ Bell pepper, red – 18.5 calories

• ⅛ cup Peanuts (cups) – 96 calories

• 2 Tbsp Peanut sauce – 80 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Tbsp Scallions – 1 calories

• 2 slice Lime, slice – 0 calories

• 1 Cumin, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 1 Garlic salt, dash – 0 calories

Instructions:

1. Dice chicken

2. Spray a pan with an oil spray. Cook chicken pieces for 7-8 minutes on medium-low heat, or until cooked through

3. While chicken is cooking, spray a second pan with an oil spray. Cook carrot zoodles through on medium heat. Drain away any excess liquid.

4. Add in all ingredients (besides lime and scallions) to the carrot zoodle pan, and heat through on low heat, ~3 minutes.

5. Top with scallions, seasonings, and squeeze lime wedges over dish

6. No animal protein? Use tofu. No carrot zoodles? Use regular zucchini zoodles. I always prefer frozen carrot/ zucchini noodles.

Ground Turkey Stuffed Peppers with Cauli Rice

388 calories

Ingredients:

• 4 oz Ground turkey, 93% lean, raw – 172 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

• 1 cup Cauliflower rice, raw (already riced) – 38 calories

• ½ cup Tomatoes, canned, crushed – 25 calories

• 1 Bell pepper, green – 27 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Garlic salt, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Preheat oven to 425 degrees.

2. Add oil to pan. Stir fry meat and cauli rice until no longer pink, on medium heat ~8 minutes.

3. Mix turkey, spinach, rice, tomatoes, and seasonings in a bowl.

4. Cut off top of pepper.

5. Add turkey, spinach, rice, and crushed tomatoes to bell pepper.

6. Bake in a small oven-safe dish, like a ramekin, for 25 minutes.

Grilled Veggies and Feta

393 calories

Ingredients:

• ⅓ cup Cheese, crumbled, feta – 133 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Zucchini, medium – 33 calories

• 1 Bell pepper, red – 37 calories

• 1 Garlic salt, dash – 0 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions:

1. Slice chicken into strips, and zucchini and bell pepper into small pieces.

2. Spray pan with an oil spray.

3. Cook chicken and veggies ~10 minutes on low heat, until chicken has cooked through. 

4. Top with seasonings.

5. Add all ingredients to a bowl.

6. No chicken? Use tofu or fish. No feta? Use bacon or oil.

Eggplant Parm

287 calories 

Ingredients:

• 1 cup Eggplant slices – 35 calories

• ½ cup Tomatoes, canned, crushed – 25 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• ⅓ cup Cheese, Parmesan, grated (cups) – 115 calories

• 1 Pepper, dash – 0 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

Instructions:

1. Preheat oven to 400 degrees

2. This recipe works best when making 2-3 servings at one time

3. Note: 1 whole eggplant is about 2 cups of sliced eggplant

4. Spray pan with an oil spray; cook eggplant slices for ~2 minutes on each side on medium heat

5. Spray casserole dish with an oil spray

6. Layer tomatoes, eggplant slices, shredded mozzarella cheese and grated Parmesan cheese

7. Bake for 25 minutes

Chicken with Zucchini “Fries”

If you’re looking for a chicken meal prep recipe, look no further – this one will become one of your new favorites!

486 calories

Ingredients:

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 2 Zucchini, medium – 66 calories

• ⅔ cup Cheese, Parmesan, grated (cups) – 230 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Garlic powder, dash – 0 calories

Instructions:

1. Spray pan with an oil spray. Slice chicken and veggies into strips.

2. Add cheese and seasonings to a bowl.

3. Roll chicken and veggies in bowl’s mixture.

4. Cook chicken for ~10 minutes on low heat, until chicken has cooked through.

5. No dairy? Use a dairy-free cheese. No chicken? Use tofu.

Chicken Primavera Spaghetti Squash

434 calories

Ingredients:

• 2 cups Squash, spaghetti – 90 calories

• ½ Zucchini, medium – 16.5 calories

• ½ Bell pepper, red – 18.5 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

Instructions:

1. Preheat oven to 400 degrees

2. Scoop out seeds of spaghetti squash

3. Line baking sheet with parchment paper, spray it with an oil spray

4. Bake spaghetti squash, cut side faced down, for 35 minutes

5. Shred spaghetti squash with a fork when it has cooled down for a few minutes

6. While spaghetti squash is baking, cut chicken into small pieces. Spray a pan with an oil spray. Cook chicken pieces, zucchini (chopped) and bell pepper (chopped) for 7-8 minutes, or until chicken has cooked through

7. Combine all ingredients and enjoy!

8. 1/2 spaghetti squash = about 2 cups spaghetti squash.

Chicken Marinara Spaghetti Squash

305 calories

Ingredients:

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• ½ cup Tomatoes, canned, crushed – 25 calories

• 2 cups Squash, spaghetti – 90 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Preheat oven to 400 degrees F.

2. Slice spaghetti squash in half if you haven’t already done so.

3. Scoop out seeds of spaghetti squash.

4. Line baking sheet with parchment paper, spray it with an oil spray.

5. Bake spaghetti squash, cut side faced down, for 35 minutes.

6. Shred spaghetti squash with a fork when it has cooled down for a few minutes.

7. Spray pan with an oil spray. Cube chicken. Cook chicken for ~10 minutes on low-medium heat, until cooked through.

8. Add chicken, tomatoes, and seasoning to spaghetti squash, mix around with a fork.

9. 1/2 spaghetti squash = about 2 cups spaghetti squash.

Quick Low Carb Chili

429 calories

Ingredients:

• ½ Onion, yellow – 27.5 calories

• ½ Bell pepper, red – 18.5 calories

• ½ cup Celery stalks, chopped in half – 8 calories

• 3 oz Ground beef, 85% lean, raw – 213 calories

• 1 cup Canned, diced tomatoes – 50 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 1 tsp Red pepper flakes, dash – 0 calories

• 1 Cumin, dash – 0 calories

• 1 Garlic powder, dash – 0 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Dice celery and onion.

2. Spray a pot with an oil spray.

3. Stir fry ground beef, celery, and onion on medium heat ~8 minutes, until meat has cooked through.

4. Add in rest of ingredients (besides cheese), heat on lowest heat for at least 10 minutes.

5. Top with cheese.

6. No dairy? Use oil. No meat? Use tofu or beans.

Pesto Chicken Lettuce Wraps

357 calories

Ingredients:

• 4.8 oz Chicken breast, boneless, skinless, raw – 152 calories

• 1 cup Tomatoes, grape – 32 calories

• 2 Lettuce leaves for lettuce wraps – 4 calories

• 1 Tbsp Pesto (Tbsp) – 60 calories

• 1 Apple, small – 77 calories

• 1 Cucumber, small – 32 calories

Instructions:

1. Slice chicken into small pieces.

2. Spray a pan with an oil spray. Stir-fry chicken for ~10 minutes, stirring frequently.

3. In a bowl, mix chicken, tomatoes, and pesto (alternatively, you can add the tomatoes and the pesto to the pan and heat briefly, if you’d prefer this meal to be hot)

4. Cut apple immediately before eating if possible, and store pesto chicken and lettuce leaves separately if possible

Creamy Lemon Pasta

If you’re struggling to come up with keto-friendly sauces, this pasta (well, zucchini pasta) recipe is just what you’re looking for!

314 calories

Ingredients:

• 2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories

• ⅓ Tbsp Garlic, minced (Tbsp) – 0 calories

• 4 slice Lemon, slice – 0 calories

• ⅛ cup Heavy Cream (cups) – 50 calories

• 2 oz Cheese, Parmesan, shaved (oz) – 222 calories

• 1 Pepper, dash – 0 calories

• 1 Basil, dash – 0 calories

Instructions:

1. Note: we’re using the lemon peel of 1/2 a lemon, not 4 lemon slices here.

2. Spray a pan with an oil spray. Add in garlic. Cook zoodles on stovetop – if cooking from frozen, drain away any excess liquid once cooked through.

3. Once cooked through, add lemon peel and cream to the pan, heat for 3-4 minutes.

4. Remove lemon peel.

5. Transfer to a bowl, top with basil, shaved parm, and pepper.

Greek Chicken Salad

If you like greek salad, this version with added chicken will become your new favorite healthy meal!

422 calories

Ingredients:

• ⅓ cup Cheese, crumbled, feta – 133 calories

• 1 Cucumber, small – 32 calories

• 1 cup Tomatoes, grape – 32 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Garlic salt, dash – 0 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

Instructions:

1. Cut chicken into bite-sized pieces and season with garlic salt.

2. Spray a pan with an oil spray. Cook chicken pieces for 8-9 minutes on medium heat, or until cooked through.

3. Combine feta, cucumber (chopped), tomatoes (halved), and chicken.

4. Top with dressing and seasonings.

5. No chicken? Use tofu or fish. No dairy? Use a dairy-free cheese or avocado.

6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings

Low Carb Sausage Jambalaya

353 calories

Ingredients:

• 1 cup Tomatoes, canned, crushed – 50 calories

• 1 Sausage, chicken – 140 calories

• 1½ cups Cauliflower rice, raw (already riced) – 57 calories

• ¼ Bell pepper, yellow – 12.5 calories

• ¼ Onion, yellow – 13.75 calories

• 2 tsp Olive oil (tsp) – 80 calories

• 1 Garlic salt, dash – 0 calories

• 1 Paprika, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Dice onion, slice sausage into coin shapes, and chop bell pepper into medium pieces.

2. Add oil to a pot.

3. Stir fry diced onion for ~3 minutes on medium-low heat.

4. Add in sausage and bell pepper for another 3-5 minutes, until sausage is browning.

5. Add in cauli rice, stir fry for another 3-5 minutes until you see the cauli rice browning.

6. Reduce heat to low. Add in tomatoes and seasonings.

7. Let simmer for a minimum of 4-5 minutes.

8. Note: I personally like these brands of sausage – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells. No meat? use a meat-free sausage.

9. No meat? Use tofu, or vegetarian sausage.

Shiitake Mushroom Pizzas

197 calories

Ingredients:

• 6 Shiitake mushrooms – 60 calories

• ½ cup Canned, diced tomatoes – 25 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Cut off stems of mushrooms

2. Make small pizzas by adding tomatoes, cheese, and seasonings on undersides of mushrooms

3. Cook in toaster oven or oven at 300 degrees for ~10 minutes 

4. No dairy? Use dairy-free cheese, or bacon

Sheet Pan Sausage & Peppers Box

357 calories

Ingredients:

• 1 Bell pepper, green – 27 calories

• 1 cup Cauliflower rice, raw (already riced) – 38 calories

• ⅓ cup Cheese, shredded, cheddar – 152 calories

• 1 Sausage, chicken – 140 calories

• 1 Garlic salt, dash – 0 calories

• 1 Basil, dash – 0 calories

• 1 Oregano, dash – 0 calories

Instructions:

1. Preheat oven to 425 degrees F.

2. Line a baking sheet with parchment paper or tin foil & spray with an oil spray.

3. Slice sausage into coin shapes & chop peppers into small pieces.

4. Add chopped sausage & chopped peppers to baking sheet, bake for 25 minutes.

5. While sausage & peppers are cooking, spray a separate pan with an oil spray. Stir fry cauli rice for ~5 minutes until slightly browned, on medium heat.

6. Combine all foods together in a bowl or container. Top with seasonings and cheese.

7. Note: I personally like these brands of sausage – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells

8. No sausage? Use tofu. No cheese? Use a dairy-free cheese, or avocado.

Eggs and Rainbow Veggies

397 calories

Ingredients:

• 2 Egg, large – 144 calories

• 1 Cheese, string cheese, cheddar, full fat/ regular – 80 calories

• 1 Cucumber, small – 32 calories

• ½ Bell pepper, red – 18.5 calories

• ½ cup Carrots, baby – 22.5 calories

• 1 Guacamole, single-serving packet – 100 calories

Instructions:

1. Hard boil eggs.

2. Slice bell pepper and cucumber.

3. Arrange on a plate or container and serve.

4. No dairy? Use dairy-free cheese or an extra guac pack.

5. Note: 1/4 cup guac = 1 single serving guacamole pack if you’d prefer to use a whole guacamole container.

Fajitas To Go

347 calories 

Ingredients:

• ½ Bell pepper, red – 18.5 calories

• ½ Bell pepper, orange – 12 calories

• ¼ cup Guacamole – 105 calories

• ¼ cup Salsa – 16 calories

• 2 Lettuce leaves for lettuce wraps – 4 calories

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories

• 1 Jalapeño, slice – 1 calories

• 1 slice Lime, slice – 0 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Line a baking sheet with parchment paper. Spray it with an oil spray.

2. Cut chicken breast into slices. Slice peppers. Dice jalapeno.

3. Preheat oven to 425 degrees F.

4. Bake chicken and peppers for 30 minutes, stirring around at 15 minutes. Season with salt and pepper.

5. Make lettuce wraps with all ingredients.

Avocado Turkey Box

If you’re looking for a low-carb meal prep recipe that works for breakfast, but you’re looking for breakfast ideas with no eggs, this is the one for you.

420 calories

Ingredients:

• 4 oz Deli slices, turkey – 120 calories

• ½ Avocado, small – 116.5 calories

• 1 Cucumber, small – 32 calories

• 1 cup Tomatoes, grape – 32 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Everything bagel seasoning, dash – 0 calories

Instructions:

1. Cut tomatoes in halves & slice cucumbers, cube avocado.

2. Mix tomatoes, cucumber, and avocado together with oil and seasoning to make a side salad.

3. Arrange ingredients in a container, or keep turkey in a separate container.

4. When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.

5. No turkey? Use tofurkey slices, or add tofu or beans to salad.

6. Note: If possible, choose turkey slices without nitrates.

7. Note: When choosing deli meat, look for organic and “no nitrates” if possible.

Avocado & Feta Frittata

386 calories

Ingredients:

• 2 Egg, large – 144 calories

• ¼ Avocado, small – 58.25 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• 1 Garlic salt, dash – 0 calories

Instructions:

1. This recipe works best if you’re quadrupling (4x) it

2. Preheat oven to 400 degrees

3. Crack eggs in a bowl and whisk together, add in garlic salt

4. Spray an oven-safe pan with an oil spray

5. Add in eggs and mozzarella, cook for 5 minutes

6. Remove pan from oven, top with feta and avocado slices

7. Bake for another ~3 minutes or until eggs have set

California Casserole

450 calories

Ingredients:

• ½ Avocado, small – 116.5 calories

• ⅓ cup Cheese, shredded, cheddar – 152 calories

• 1 Bell pepper, red – 37 calories

• 2 Egg, large – 144 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Preheat oven to 400 degrees

2. This recipe works best when making 2-3 servings

3. Chop bell peppers

4. Spray casserole dish with an oil spray

5. Add in bell peppers

6. Whisk eggs, then add in cheese

7. Pour eggs & cheese into casserole dish; add in spices

8. Bake for 20 minutes

9. Chop avocado & add on top of casserole; bake for another 5 minutes

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