While the keto diet can provide a ton of health benefits, if you’re new to it or even if you’ve been on it for a while, finding new and interesting low carb, high fat meals that also incorporate a lot of proteins can be a challenge. Also, figuring out what keto-friendly meals to eat at lunchtime can be another challenge in and of itself.

Today I’m sharing a round-up of keto diet lunch ideas you can easily make for eating home or on the go.

Keto Diet Lunch Ideas

Today, I’m sharing a list of easy keto lunch ideas that you can use to help you stay healthy and make sticking to keto a lot easier. These low carb lunch ideas are not only delicious, but they’re also filling (which is hard to do on a keto diet at times when you’re replacing traditional carbs for zucchini noodles).

A pro tip is that when you finish making these keto meals, rather than storing them in classic tupperware, pack them away in single serving containers to make meal prep for lunch that much more easier. 

What Does A Person On Keto Fab Diet Eat For Lunch

Ready to try some yummy keto lunch recipes? Here’s a tried and true list of easy lunch ideas that are all budget friendly, simple to make, and easy to pack for lunch. I also really love the fact that with many of these you can meal prep and make it in under 30 mins (some even under 20 mins). You’ll want to keep these in your rotation!

Keto Diet Lunch Recipes

(Ground) Beef & Broccoli

355 calories

18g Carbs, 28g Protein, 18g Fat, 13g Fiber, and 4g Added Sugar

Ingredients

  • 2 cups Broccoli, frozen – 62 calories
  • 4 oz Ground beef, 85% lean, raw – 213 calories
  • 1 Tbsp Sesame seeds (Tbsp) – 50 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, tofu, or beans/lentils. 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.

“Dirty” Cauli Rice

407 calories

17g Carbs, 30g Protein, 24g Fat, 7g Fiber, and no Added Sugar

Ingredients

  • 2 cups Cauliflower rice, raw (already riced) – 76 calories
  • ¼ cup Celery stalks, chopped in half – 4 calories
  • ¼ Bell pepper, red, medium – 9 calories
  • ¼ Onion, yellow, large – 14 calories
  • 4 oz Ground beef, 90% lean, raw – 185 calories
  • 1 Tbsp Olive oil (Tbsp) – 119 calories
  • ⅛ tsp Garlic salt – 0 calories
  • ¼ tsp Paprika – 0 calories
  • ⅛ tsp Cumin – 0 calories
  • ¼ tsp Pepper, ground – 0 calories

Instructions

  1. Dice celery, peppers, and onion.
  2. Add oil to pan.
  3. Stir fry veggies on medium heat, ~4 minutes.
  4. Add in beef for another 4-5 minutes, stirring until no longer pink.
  5. Add cauliflower rice for another 5 minutes, sitting, until you see some browning.
  6. Top with seasonings.
  7. No beef? Use ground turkey, tofu, or beans.

2-Step Marry Me Chicken

484 calories

13g Carbs, 38g Protein, 30g Fat, 9g Fiber, and no Added Sugar

Ingredients

  • 6 oz Chicken thigh, boneless, skinless, raw – 190 calories
  • ¼ cup Cheese, Parmesan, grated (cups) – 86 calories
  • 1 Tbsp Butter (Tbsp) – 103 calories
  • ¼ cup Milk, whole (cups) – 37 calories
  • 2 Tbsp Broth, chicken or beef (Tbsp) – 4 calories
  • 1½ cups Broccoli, frozen – 47 calories
  • 1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
  • ¼ tsp Oregano – 0 calories
  • ¼ tsp Basil, dried – 0 calories
  • ⅛ tsp Red pepper flakes – 0 calories
  • ⅛ tsp Garlic salt – 0 calories

Instructions

  1. This recipe works best when making 2-3+ servings at once. So multiply the ingredients above, and then divide by that number of servings once cooked.
  2. Add butter to a large pan, and heat on low until melted.
  3. Brown chicken for 2 minutes on each side.
  4. Add in the rest of the ingredients – frozen broccoli, sun dried tomatoes, broth, milk, Parmesan, and seasonings.
  5. Simmer on lowest heat for 20+ minutes, until chicken is cooked (internal temp 165 degrees F) and broccoli have cooked through, and most of the liquids have evaporated.
  6. Serve and enjoy.
  7. No chicken? Use tofu and vegetable broth. No dairy? Use a higher fat dairy free milk/cream e.g. coconut cream, and use oil instead of butter and Parmesan.

Alfredo Chicken Broccoli Casserole

382 calories

8g Carbs, 27g Protein, 25g Fat, 6g Fiber, and no Added Sugar

Ingredients

  • 4 oz Chicken thigh, boneless, skinless, raw – 127 calories
  • ¼ cup Alfredo sauce – 100 calories
  • 1 cup Broccoli, frozen – 31 calories
  • ¼ cup Cheese, shredded, mozzarella – 84 calories
  • 1 tsp Avocado oil (tsp) – 41 calories
  • ⅛ tsp Garlic salt – 0 calories
  • ⅛ tsp Pepper, ground – 0 calories

Instructions

  1. Note: this recipe works best when making multiple servings at once.
  2. Slice chicken into bite-sized pieces.
  3. Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with garlic, salt, and pepper.
  4. Preheat oven to 375 degrees F.
  5. Spray a casserole dish with an oil spray.
  6. Add in broccoli, chicken, and alfredo. Mix.
  7. Top with cheese.
  8. Bake for 20 minutes.
  9. Enjoy!
  10. No dairy? Swap this meal out for another.

Alfredo Meatball Skillet

491 calories

19g Carbs, 22g Protein, 37g Fat, 5g Fiber, and no Added Sugar

Ingredients

  • 6 Frozen meatballs, mini – 210 calories
  • 1½ cups Cauliflower rice, frozen – 40 calories
  • ½ cup Alfredo sauce – 200 calories
  • 1 tsp Avocado oil (tsp) – 41 calories
  • ⅛ tsp Pepper, ground – 0 calories

Instructions

  1. Add oil to your pan
  2. Add cauliflower rice and meatballs to your pan, cook on low-medium heat until cooked through
  3. Add in alfredo sauce and pepper, cook for another ~3 minutes
  4. Top with parsley or cilantro if you’re feeling fancy!
  5. No meat? Use soy meatballs. No dairy? Use dairy-free alfredo, available at most stores, e.g. from the brand Primal Kitchen.

Antioxidant Soup

370 calories

12g Carbs, 32g Protein, 21g Fat, 7g Fiber, and no Added Sugar

Ingredients

  • 4 oz Rotisserie chicken – 200 calories
  • 1 cup Broth, chicken or beef (cups) – 35 calories
  • 1 cup Broccoli, frozen – 31 calories
  • ½ cup Frozen spinach – 20 calories
  • 2 tsp Avocado oil (tsp) – 82 calories
  • 1 tsp Garlic, minced (tsp) – 0 calories
  • ⅛ tsp Turmeric powder – 0 calories
  • ¼ tsp Ginger, ground – 2 calories

Instructions

  1. In a pot, heat oil and garlic
  2. Add in vegetables, stir fry until mostly cooked through
  3. Chop chicken into bite sized pieces (you can also use raw chicken breast or thigh)
  4. Add chicken, broth, and seasonings
  5. Simmer until everything has cooked through
  6. Note: I’m using mixed frozen vegetables here – any non-starchy frozen vegetables you have on hand will do!
  7. No chicken? Use white beans

Asian Inspired Chicken Stir Fry

403 calories

24g Carbs, 47g Protein, 12g Fat, 7g Fiber, and 4g Added Sugar

Ingredients

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories
  • 1 Zucchini, medium – 33 calories
  • 1 Bell pepper, red, medium – 37 calories
  • 1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
  • ⅛ cup Peanuts (cups) – 96 calories
  • ⅛ tsp Red pepper flakes – 0 calories
  • 2 Tbsp Soy Ginger sauce – 30 calories

Instructions

  1. Cube chicken. Chop veggies into small pieces.
  2. Spray pan with an oil spray.
  3. Cook chicken for ~8 minutes, stirring frequently, on medium heat.
  4. Add in the zucchini and red bell peppers for another ~5 minutes.
  5. Add sauce and top with seasonings and sun-dried tomatoes for ~1 minute.
  6. Top peanuts at the very end (they taste better crispy, not cooked!).
  7. Note: I got my soy ginger sauce at Whole Foods. If you don’t have soy ginger sauce, use soy sauce.
  8. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.

Looking for some keto snacks you can try as well to keep you satisfied in between meals? Get a load of this list of best keto snacks for the keto diet.

See also this list of lazy and low carb keto breakfast and keto dinner ideas.