Tired of the same old lunch options on your keto diet? It’s time to spice up your midday meals with some tasty and satisfying recipes.

Keto lunches can be both easy to make and delicious, giving you the energy you need to power through your day.

These 26 keto lunch recipes will help you stay on track with your low-carb lifestyle while enjoying a variety of flavors and ingredients. From quick egg salads to zucchini noodle dishes, there’s something for every taste preference.

You’ll find options that are perfect for meal prep, work lunches, or leisurely weekend meals at home.

1. Avocado Chicken Salad

Avocado chicken salad is a tasty keto lunch option. It’s quick to make and packed with protein.

To prepare, shred cooked chicken and mix it with mashed avocado. Add chopped celery and red onion for crunch.

Season your salad with lemon juice, salt, and pepper. Some recipes include bacon bits or hard-boiled eggs for extra flavor.

This dish is versatile. You can eat it on its own or serve it in lettuce wraps. It’s filling and keeps you satisfied until dinner.

Remember to store leftovers with plastic wrap touching the surface. This helps prevent the avocado from browning.

2. Keto Egg Wraps

Keto egg wraps are a great low-carb alternative to traditional tortillas. They’re easy to make and only require a few ingredients.

To make them, whisk an egg in a bowl and season with salt and pepper. Heat a non-stick pan over medium heat and spray with oil.

Pour the egg mixture into the pan, tilting it to spread evenly. Cook for 1-2 minutes, then flip and cook the other side briefly.

You can add herbs or spices to the egg mixture for extra flavor. These wraps are versatile and can be filled with meats, cheeses, and veggies for a tasty keto-friendly lunch.

3. Zucchini Noodles with Pesto

Zucchini noodles with pesto make a tasty and low-carb keto lunch. To make the noodles, use a spiralizer or vegetable peeler on fresh zucchini.

For the pesto, blend basil, garlic, olive oil, and nuts in a food processor. Walnuts or pepitas work well as keto-friendly options. Add lemon juice for extra flavor.

Heat olive oil in a pan over medium heat. Cook the zucchini noodles for 2-5 minutes, stirring often. Cook less for crunchier noodles, or longer for softer ones.

Toss the warm noodles with your homemade pesto. The dish is ready to eat right away. You can add some grated cheese on top if you like.

4. Buffalo Chicken Lettuce Wraps

Buffalo chicken lettuce wraps are a tasty keto lunch option. They’re easy to make and full of flavor.

To prepare them, mix shredded chicken with buffalo sauce and cream cheese. This creates a spicy, creamy filling.

Spoon the chicken mixture into large lettuce leaves. Romaine or iceberg lettuce work well as wraps.

You can add toppings like diced tomatoes, sliced avocado, or crumbled blue cheese. A drizzle of ranch dressing gives extra tang.

These wraps are low in carbs but high in protein. They’ll keep you full and satisfied until dinner time.

5. Bacon and Cheese Stuffed Peppers

Bacon and cheese stuffed peppers are a tasty keto-friendly lunch option. Start by cutting mini sweet peppers in half and removing the seeds.

Mix cream cheese, crumbled bacon, and shredded cheddar for the filling. You can add ranch seasoning or herbs like thyme for extra flavor.

Spoon the mixture into the pepper halves. Bake them in a preheated oven at 400°F for about 15-20 minutes.

These stuffed peppers are easy to make ahead and reheat for a quick lunch. You can customize the filling with different cheeses or add some cooked ground beef for more protein.

6. Spicy Tuna Salad

Spicy tuna salad is a tasty keto lunch option. You can make it with canned tuna or fresh sushi-grade tuna.

Mix the tuna with mayo, sriracha, and diced veggies like cucumber and avocado. Add lemon juice and salt for extra flavor.

You can adjust the spiciness by changing the amount of sriracha. This salad is high in protein and healthy fats, perfect for your keto diet.

Serve your spicy tuna salad in lettuce wraps or on cucumber slices for a low-carb meal. It’s quick to make and easy to pack for lunch at work or school.

7. Coconut Curry Shrimp Bowl

This keto-friendly lunch combines juicy shrimp with a creamy coconut curry sauce.

Start by cooking shrimp in a hot skillet for 3-4 minutes until opaque.

In a separate pan, sauté bell peppers, onions, garlic, and ginger. Add coconut milk and your favorite curry spices to create a flavorful sauce.

Pour the curry sauce over the cooked shrimp and serve in a bowl. For extra flavor, squeeze some fresh lime juice on top.

This dish is quick to make, taking only about 25 minutes from start to finish. It’s low in carbs but high in taste, making it perfect for your keto lunch rotation.

8. Cauliflower Fried Rice

Cauliflower fried rice is a tasty keto-friendly alternative to traditional Chinese takeout. You can enjoy this low-carb dish without sacrificing flavor or texture.

To make it, you’ll need riced cauliflower, eggs, soy sauce, and sesame oil. Add your favorite veggies like mushrooms and green onions for extra flavor and nutrition.

This versatile recipe comes together in about 20 minutes. It’s perfect for a quick lunch or dinner.

You can easily customize it by adding chicken, shrimp, or tofu for extra protein.

Cauliflower fried rice is not only low in carbs but also gluten-free and packed with nutrients. It’s a great option for various diets, including keto, paleo, and whole30.

9. Garlic Butter Steak Bites

Garlic butter steak bites are a tasty keto lunch option. You can make them quickly in a skillet with just a few ingredients.

Cut sirloin steak into bite-sized pieces and season with salt and pepper.

Heat olive oil in a pan over medium-high heat. Cook the steak for 2-3 minutes per side until browned.

Add minced garlic and butter to the pan. Cook for another 1-2 minutes, stirring to coat the steak bites. The garlic butter adds rich flavor.

Serve your steak bites hot, garnished with fresh parsley if desired. They pair well with low-carb vegetables for a complete keto meal.

10. Zucchini and Cheese Quiche

Zucchini and cheese quiche is a tasty keto lunch option. It’s crustless, making it low in carbs and perfect for your diet.

To make it, you’ll need zucchini, eggs, heavy cream, and cheese. Grate the zucchini and squeeze out excess water.

Mix eggs and cream in a bowl. Add the zucchini, cheese, and seasonings like salt and pepper. Pour the mixture into a greased pie dish.

Bake at 350°F for about 35 minutes until set. Let it cool for a few minutes before slicing and serving.

This quiche is easy to make ahead and reheat for quick lunches throughout the week.

11. Keto Cobb Salad

Keto Cobb Salad is a tasty and filling lunch option. You can make it in about 15 minutes with simple ingredients.

Start with a base of chopped romaine lettuce. Add grilled chicken, crispy bacon, and hard-boiled eggs for protein.

Include avocado for healthy fats. Sprinkle blue cheese or cheddar on top for extra flavor.

For dressing, try a homemade ranch. Mix sour cream, mayo, lemon juice, and herbs like parsley and dill.

This salad is low in carbs but high in nutrients. You can meal prep it for easy lunches throughout the week.

12. Lemon Herb Grilled Salmon

Lemon herb grilled salmon is a tasty and healthy keto lunch option. This dish is quick to prepare and packed with flavor.

To make it, season salmon fillets with lemon juice, herbs like dill or parsley, and a pinch of salt and pepper.

Grill the salmon for about 4-5 minutes per side until it’s cooked through.

The result is a tender, flaky fish with a bright, zesty taste. Salmon is rich in omega-3 fatty acids and protein, making it an excellent choice for your keto diet.

Pair your lemon herb grilled salmon with a side of low-carb vegetables like asparagus or zucchini for a complete meal. This lunch will keep you satisfied and energized for the rest of your day.

13. Pesto Chicken with Mozzarella

Pesto chicken with mozzarella is a tasty keto lunch option. You can make it easily in your oven.

Start by preheating your oven to 375°F. Season chicken breasts with salt and pepper and place them in a baking dish.

Spread pesto sauce over the chicken. Bake for about 20 minutes, then add sliced mozzarella on top.

Return the dish to the oven for a few more minutes. Cook until the cheese melts and the chicken reaches 165°F inside.

This dish is high in protein and healthy fats. It’s perfect for your keto meal plan.

14. Keto Frittata with Spinach

A keto frittata with spinach is a tasty and healthy lunch option. It’s packed with protein from eggs and loaded with nutrients from spinach.

You can make this dish quickly in one pan. Mix eggs, heavy cream, and spinach. Add salt and pepper to taste. Pour the mixture into a hot, oven-safe skillet.

Top your frittata with cheese for extra flavor. Parmesan and goat cheese work well. Cook on the stove until the edges set, then finish in the oven.

This versatile meal fits perfectly into a keto diet. It’s low in carbs but high in healthy fats and protein. You can enjoy it hot or cold, making it great for meal prep.

15. Taco Salad with Avocado

Taco salad is a tasty keto-friendly lunch option. You can make it with ground beef or turkey seasoned with taco spices.

Add lettuce, tomatoes, and cheese to your salad bowl. Top it with the cooked meat.

Don’t forget the star ingredient – avocado. Slice or dice a ripe avocado and add it to your salad.

For extra flavor, you can include some cilantro and a squeeze of lime juice. A dollop of sour cream or full-fat Greek yogurt works well too.

This salad is filling and packed with healthy fats. It’s quick to make and can be customized to your liking.

16. Cauliflower Grilled Cheese Sandwich

You can enjoy a tasty grilled cheese sandwich while sticking to your keto diet. This recipe swaps bread for cauliflower “slices” to cut carbs.

To make the cauliflower bread, blend cauliflower into rice-sized pieces. Microwave it, then mix with cheese, eggs, and seasoning. Shape the mixture into squares and bake until golden.

Once your cauliflower slices are ready, add your favorite cheese between two pieces. Pop it under the broiler for a few minutes until the cheese melts.

This sandwich gives you the comfort of grilled cheese without the guilt. It’s crispy on the outside and gooey on the inside, perfect for a quick keto lunch.

17. Eggplant Pizza Slices

Eggplant pizza slices offer a tasty low-carb alternative to traditional pizza. You’ll love this quick and easy keto-friendly lunch option.

Start by slicing an eggplant into 1/4-inch thick rounds. Brush both sides with olive oil and sprinkle with salt and pepper. Place the slices on a baking sheet lined with parchment paper.

Bake the eggplant for 7-10 minutes at 375°F. Once softened, top each slice with your favorite pizza sauce, cheese, and toppings. Return to the oven until the cheese melts and bubbles.

These mini pizzas are perfect for a light lunch or appetizer. You can customize them with various toppings to suit your taste preferences.

18. Turkey and Cheese Roll-ups

Turkey and cheese roll-ups are a tasty keto lunch option. You can make them quickly with just a few ingredients.

Start by laying out slices of deli turkey. Spread cream cheese on each slice. Add thin strips of bell pepper for crunch and flavor.

Roll up the turkey slices tightly. Cut them into bite-sized pieces if you prefer. These roll-ups are easy to pack for lunch on the go.

You can mix things up by using different cheeses or veggies. Try adding spinach leaves or cucumber slices for variety.

These roll-ups are high in protein and low in carbs. They’ll keep you full without breaking your keto diet.

19. Spicy Korean Beef Lettuce Wraps

These wraps are a tasty keto-friendly lunch option. They combine savory ground beef with bold Korean flavors.

To make them, cook ground beef in a skillet with garlic and ginger. Add a sauce made from soy sauce, sesame oil, and a low-carb sweetener.

Serve the beef mixture in lettuce cups. Top with green onions and sesame seeds for extra crunch and flavor.

These wraps are quick to prepare and pack a flavorful punch. They’re perfect for a light yet satisfying keto lunch.

20. Greek Chicken Bowl

Greek Chicken Bowls are a tasty keto-friendly lunch option. You can make them with grilled chicken seasoned with Greek spices like oregano and lemon.

Add cucumber, tomatoes, red onion, and feta cheese to your bowl for classic Greek flavors. Olives provide healthy fats and extra saltiness.

Top it off with a dollop of tzatziki sauce. You can make this creamy sauce with Greek yogurt, cucumber, garlic, and dill. It adds a cool, tangy element to the dish.

These bowls are easy to meal prep ahead of time. You can cook the chicken and prepare the veggies in advance. Then assemble everything when you’re ready to eat.

21. Creamy Garlic Mushroom Chicken

This keto-friendly dish combines tender chicken with a rich, creamy garlic mushroom sauce.

Start by seasoning chicken thighs with salt and pepper, then cook them in a pan until golden brown. Set the chicken aside and use the same pan to sauté mushrooms and garlic.

Add heavy cream and Parmesan cheese to create a velvety sauce. Return the chicken to the pan and let it simmer in the sauce until fully cooked.

The result is a flavorful, satisfying meal that’s perfect for your keto lunch. You can serve this creamy garlic mushroom chicken with low-carb vegetables like zucchini noodles or cauliflower rice to complete your meal.

22. Shrimp Avocado Salad

This keto-friendly salad is quick and tasty. You’ll need cooked shrimp, ripe avocados, lettuce, and cucumber. Mix these ingredients in a bowl.

Add a simple dressing of mayo, lemon juice, and dill for extra flavor. This salad is low in carbs but high in protein and healthy fats.

It’s perfect for a light lunch or dinner. You can make it in just 15 minutes.

The crunchy veggies and creamy avocado pair well with the shrimp. Try this salad when you want a fresh, easy meal that fits your keto diet.

23. Baked Parmesan Zucchini Crisps

These crisps are a tasty keto-friendly snack or side dish. To make them, slice zucchini into thin rounds.

Dip each slice in beaten egg, then coat with a mix of grated Parmesan cheese and spices. Arrange the coated slices on a baking sheet.

Bake at 390°F for about 25 minutes until golden and crispy. The high heat helps remove excess moisture from the zucchini.

These crisps are low in carbs but packed with flavor. They’re a great way to use up extra zucchini from your garden. You can customize the spices to your liking.

Try adding garlic powder or Italian seasoning for extra taste.

24. Italian Sub Roll-ups

Italian sub roll-ups are a tasty keto-friendly lunch option. You can make them easily with deli meats, cheese, and low-carb veggies.

Start by laying out slices of ham, salami, and pepperoni on a flat surface. Add provolone cheese on top.

Sprinkle some shredded lettuce, sliced onions, and black olives in the center. You can also add a thin layer of mayo for extra flavor.

Roll everything up tightly, starting from one end. Secure the roll-ups with toothpicks if needed. These roll-ups are perfect for a quick lunch or snack.

They’re portable and don’t require reheating.

25. Chicken Caesar Salad Wraps

You can enjoy a classic Caesar salad in a keto-friendly form with these tasty wraps. Use large lettuce leaves as your wrap base instead of tortillas.

Fill the lettuce with grilled chicken breast cut into bite-sized pieces. Add crisp romaine lettuce, grated Parmesan cheese, and a drizzle of Caesar dressing.

For extra crunch, sprinkle some crushed pork rinds on top as a low-carb alternative to croutons. These wraps make a quick and easy lunch that’s packed with protein and healthy fats. You can prep the ingredients ahead of time for grab-and-go lunches during the week.

Just keep the dressing separate until you’re ready to eat to keep everything fresh and crisp.

26. Pork Tenderloin Skewers

Pork tenderloin skewers make a tasty keto-friendly lunch option. Cut pork tenderloin into cubes and marinate them in olive oil, lemon juice, and seasonings for at least 2 hours.

Thread the marinated pork onto skewers. Grill or bake the skewers until the meat is cooked through and golden brown on the outside.

Serve your pork skewers with a side of zucchini noodles or cauliflower mash to keep it low-carb. For extra flavor, try adding a garlic herb sauce or chimichurri on top.

These skewers are high in protein and low in carbs, perfect for your keto diet. They’re easy to make ahead and pack for lunch on the go.

Benefits of Keto Lunches

Keto lunches can boost your health and energy. They help you stay full and focused throughout the day.

Nutritional Advantages

Keto lunches are high in healthy fats and protein. This combo keeps you feeling full for longer. You’ll eat less and cut down on snacking.

Keto meals are low in carbs. This helps keep your blood sugar steady. No more afternoon energy crashes!

These lunches pack in lots of nutrients. You’ll get vitamins, minerals, and antioxidants from veggies and meats.

Some great keto lunch options include:

• Egg roll bowls
• Tuna salad with avocado
• Zucchini noodles with garlic and butter
• Bacon-wrapped asparagus

Energy and Focus

Keto lunches can give your brain a boost. When you eat low-carb, your body burns fat for fuel. This steady energy source helps you stay alert.

Many people say they think more clearly on keto. You might find it easier to focus at work or school.

Keto lunches don’t cause big spikes in blood sugar. This means no mid-afternoon slumps. You’ll have steady energy all day long.

Try these keto-friendly lunch ideas:

• Cobb salad with avocado
• Chicken lettuce wraps
• Cauliflower “mac” and cheese
• Salmon salad with spinach

Tips for Preparing Keto Lunches

Planning ahead and shopping smart are key to successful keto lunches. These strategies will help you stay on track with your low-carb meals.

Meal Planning Strategies

Make a weekly meal plan to stay organized. Pick 3-4 keto lunch recipes to rotate through the week. This cuts down on decision fatigue and keeps things simple.

Prep ingredients in advance on the weekend. Wash and chop veggies, cook meats, and portion out nuts and cheese. Store prepped items in containers in the fridge.

Cook extra dinner portions to use as leftovers for lunch. Grilled chicken, roasted veggies, and cauliflower rice reheat well.

Keep keto-friendly snacks on hand for busy days. Good options include hard-boiled eggs, jerky, and cheese sticks.

Efficient Grocery Shopping

Make a detailed shopping list based on your meal plan.

Stick to the list to avoid impulse buys.

Shop the perimeter of the store first.

This is where you’ll find fresh produce, meats, and dairy.

Read nutrition labels carefully.

Look for hidden carbs in sauces, dressings, and packaged foods.

Buy in bulk when possible.

Stock up on non-perishable keto staples like nuts, seeds, and oils.

Choose frozen veggies for convenience and to reduce food waste.

They’re just as nutritious as fresh.