10 Keto Lunch Recipes to Stay on Track With Your Goals

This post may contain affiliate links. Please read our policy page.

To stay on track with your keto goals, try delicious options like Zucchini Noodles with Pesto Chicken, Cauliflower Fried Rice, and Lettuce Wrap Tacos. For protein-packed meals, consider Spinach and Feta Stuffed Chicken or a Keto Egg Salad. Avocado Tuna Salad and Buffalo Cauliflower Bites make for great snacks. Don’t forget about comforting dishes like Coconut Curry Shrimp and Creamy Tomato Soup with Mozzarella. There’s plenty more to explore for satisfying and nutritious meals.

Zucchini Noodles With Pesto Chicken

Zucchini noodles, also known as “zoodles,” are a fantastic low-carb alternative to traditional pasta, making them a perfect base for a ketogenic meal. When paired with succulent, flavorful pesto chicken, this dish not only satisfies your cravings for comfort food but also packs a nutritious punch.

Using fresh ingredients like basil, garlic, and parmesan, the pesto sauce adds a fresh, vibrant flavor that beautifully complements the tender zucchini noodles and juicy chicken.

Creating this dish is simple and quick, allowing you to enjoy a wholesome meal without spending hours in the kitchen. Whether you’re meal prepping for the week or looking for a quick lunch option, zucchini noodles with pesto chicken can be prepared in under 30 minutes, making it an ideal choice for busy lifestyles.

With its delightful taste and easy preparation, you’ll want to make this dish a regular staple in your keto meal rotations.

Ingredients:

• 2 medium zucchinis
• 2 boneless, skinless chicken breasts
• 1 cup basil pesto (store-bought or homemade)
• 1 tablespoon olive oil
• Salt and pepper, to taste
• ¼ cup grated Parmesan cheese (for serving)
• Optional: cherry tomatoes and pine nuts for garnish

To prepare the dish, spiralize the zucchinis to form noodles and set aside. In a large skillet, heat olive oil over medium heat and season the chicken breasts with salt and pepper. Cook the chicken for about 5-7 minutes on each side, or until fully cooked and no longer pink in the center.

Remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips. In the same skillet, add the zucchini noodles and sauté for 2-3 minutes until just tender. Stir in the pesto until well combined, and then add the sliced chicken on top. Toss gently to combine and serve with grated Parmesan cheese.

When cooking zucchini noodles, it’s important not to overcook them to prevent sogginess. Zoodles should be sautéed just until they’re tender yet still firm, which typically takes only a few minutes.

Additionally, if you prefer a bit of crunch, you can serve the noodles raw and toss them in with the pesto and chicken just before serving. Feel free to customize the recipe by adding your favorite veggies or protein sources, such as sun-dried tomatoes, grilled shrimp, or even chickpeas for extra texture and flavor.

Enjoy your delicious and healthy keto lunch!

Cauliflower Fried Rice

Cauliflower Fried Rice is a delicious and nutritious twist on the classic fried rice, making it an ideal choice for anyone following a ketogenic diet or looking to cut down on carbs. With cauliflower as the star ingredient, this dish provides all the satisfying flavors of traditional fried rice while packing a punch of vegetables and health benefits. Not only is it low in calories and carbs, but cauliflower is also rich in fiber, vitamins C and K, and antioxidants, making it a fantastic food choice.

This fried rice recipe is incredibly versatile and can be adapted based on your personal tastes or whatever ingredients you have on hand. You can easily add your favorite proteins, such as chicken, shrimp, or scrambled eggs, and enhance the flavor with various sauces and spices. This quick and easy recipe is perfect for a lunch meal prep or a simple weeknight dinner that can be ready in under 30 minutes.

• 1 medium head of cauliflower, grated or riced
• 2 tablespoons coconut oil or avocado oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup mixed vegetables (like peas, carrots, and bell peppers)
• 2 large eggs, beaten
• 3 tablespoons soy sauce or coconut aminos
• 1 teaspoon sesame oil (optional)
• Salt and pepper to taste
• Green onions for garnish
• Sesame seeds for garnish (optional)

Heat the coconut or avocado oil in a large skillet over medium heat. Add the diced onion and garlic, sautéing for about 2-3 minutes until the onion becomes translucent.

Then, add the mixed vegetables and cook for an additional 3-4 minutes until tender. Stir in the riced cauliflower and cook for another 5-7 minutes, allowing it to soften.

Push the mixture to the side of the skillet, add the beaten eggs, and scramble until fully cooked. Finally, pour in the soy sauce or coconut aminos and sesame oil, mixing everything together and seasoning with salt and pepper.

When making cauliflower fried rice, it’s crucial to guarantee that the cauliflower rice isn’t overcooked, as it can become mushy.

To get the ideal texture, you may opt to pan-fry the riced cauliflower in batches if your skillet is small. Additionally, feel free to experiment with different seasonings or proteins—adding shredded chicken, tofu, or shrimp can boost the protein content and make it even more satisfying.

Enjoy the flexibility of this dish and make it your own!

Lettuce Wrap Tacos

If you’re looking for a quick, nutritious, and satisfying Keto lunch option, lettuce wrap tacos are the perfect solution. These low-carb wraps aren’t only easy to make but also full of flavor, making them a delightful meal for anyone following a ketogenic diet. Instead of traditional tortillas, fresh lettuce leaves serve as the perfect vessel for your favorite fillings, allowing you to indulge in a favorite taco flavor without the added carbs.

To make lettuce wrap tacos, you can customize the fillings according to your taste preferences. Ground meats such as beef, chicken, or turkey work well, topped with avocado, cheese, and a variety of low-carb vegetables. The recipe is versatile and can accommodate your cravings, whether you’re in the mood for spicy or milder flavors.

Ready to dig in? Let’s gather the ingredients and get cooking!

Ingredients:

• 1 pound ground beef (or any ground meat of your choice)
• 1 tablespoon olive oil
• 1 teaspoon taco seasoning
• Salt and pepper to taste
• 1 head of romaine or iceberg lettuce (leaves separated)
• 1 avocado, diced
• 1/2 cup shredded cheese (cheddar or Mexican blend)
• 1/2 cup diced tomatoes
• 1/4 cup chopped green onions
• Optional: sour cream, salsa, or hot sauce for serving

In a skillet, heat the olive oil over medium heat, then add the ground beef. Cook until browned, breaking it apart with a spatula, about 5-7 minutes. Drain excess fat if necessary. Stir in taco seasoning, salt, and pepper, cooking for an additional 1-2 minutes until fully combined.

Spoon the ground beef mixture into the lettuce leaves and top with diced avocado, cheese, tomatoes, green onions, and any desired condiments.

When preparing lettuce wrap tacos, it’s crucial to choose sturdy lettuce leaves that can hold your filling without tearing. Romaine or iceberg lettuce are ideal choices for their structure. Additionally, feel free to experiment with other toppings and sauces while ensuring they remain low-carb.

For an even bolder flavor, marinate your meat beforehand or consider incorporating shredded cheese directly into the filling for an extra cheesy surprise! Enjoy your healthy and delicious meal!

Spinach and Feta Stuffed Chicken

Indulging in a keto-friendly lunch doesn’t have to be complicated or time-consuming. One delightful option is Spinach and Feta Stuffed Chicken, a dish that packs flavor and nutrition into a satisfying meal. The marriage of tender chicken breast, savory feta cheese, and nutrient-packed spinach creates a deliciously wholesome experience.

This dish is perfect for meal prepping or impressing guests and can easily be paired with a crisp salad or roasted vegetables for a complete meal.

Preparing Spinach and Feta Stuffed Chicken is a breeze, making it ideal for both cooking novices and seasoned chefs. The combination of flavors meld beautifully during baking, resulting in juicy chicken with a flavorful filling that will keep your keto diet on track while satisfying your taste buds.

With a few simple ingredients and straightforward steps, you can create a dish that feels indulgent without straying from your dietary goals.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup cream cheese, softened
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, for garnish (optional)

To prepare this dish, start by preheating your oven to 375°F (190°C).

In a bowl, combine chopped spinach, feta cheese, cream cheese, minced garlic, olive oil, oregano, salt, and pepper. Carefully cut a pocket in each chicken breast and stuff with the spinach and feta mixture, securing with toothpicks if necessary.

Place the stuffed chicken in a greased baking dish and bake for 25-30 minutes or until the chicken is cooked through and has reached an internal temperature of 165°F (75°C). Optionally, you can broil for an additional 2-3 minutes for a golden finish.

When making Spinach and Feta Stuffed Chicken, confirm that the chicken breasts are of even thickness to cook evenly. If they’re particularly thick, you might want to pound them down slightly for better cooking results.

Additionally, feel free to customize the stuffing with other herbs or cheeses to suit your taste. A squeeze of lemon juice over the finished dish can add a revitalizing zest that complements the flavors beautifully.

Keto Egg Salad

Keto Egg Salad is a delicious and satisfying dish that perfectly fits a ketogenic lifestyle. Packed with protein and healthy fats, it’s ideal for a quick lunch or a light snack. The creamy texture coupled with the rich flavors makes it a favorite for those looking to maintain their low-carb diet while enjoying a tasty meal.

Made with simple, wholesome ingredients, this egg salad is easy to whip up and can be enjoyed on its own or served in various ways, such as in lettuce wraps or on keto bread. In addition to being nutritious, this Keto Egg Salad is incredibly versatile.

You can customize it to suit your taste preferences by adding different herbs, spices, or additional ingredients like avocado or bacon. This flexibility makes it a go-to recipe that can be prepared in advance for meal prep, ensuring you always have a keto-friendly lunch option at your fingertips.

Whether you’re at home or on the go, this egg salad will keep you satisfied and on track with your health goals.

Ingredients:

• 6 large eggs
• 1/4 cup mayonnaise (preferably avocado mayo)
• 1 tablespoon Dijon mustard
• 1/4 cup celery, finely chopped
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
• Salt, to taste
• Black pepper, to taste
• Optional: 1 tablespoon green onion, finely chopped

Boil the eggs in a pot of water for about 10-12 minutes until hard-boiled. Once cooked, transfer them to an ice bath to cool for a few minutes. After they’ve cooled, peel the eggs and chop them into small pieces.

In a mixing bowl, combine the chopped eggs with mayonnaise, Dijon mustard, celery, dill, salt, and pepper. Stir well until all ingredients are fully blended. For the best flavor, let the egg salad sit in the refrigerator for at least 30 minutes before serving; this allows the flavors to meld beautifully.

You can also experiment with other ingredients if desired—feel free to add diced pickles, capers, or even a splash of lemon for added zest. Always make sure to taste and adjust the seasoning according to your preference. Remember that fewer ingredients can make for a more rejuvenating salad, so focus on balancing flavors for the perfect egg salad experience!

Cheesy Broccoli and Chicken Casserole

Cheesy Broccoli and Chicken Casserole is a perfect keto-friendly dish that’s both satisfying and packed with nutrients. This recipe combines tender chicken, fresh broccoli, and creamy cheese to create a tasty meal that the whole family will enjoy. It’s an excellent option for meal prep as it stores well and can be reheated throughout the week for a quick lunch or dinner.

In addition to being low in carbohydrates, this casserole is rich in protein and healthy fats, making it ideal for those following a ketogenic lifestyle. The combination of flavors meld together beautifully in the oven, resulting in a comforting dish that feels like indulgence without the guilt. Whether you’re a seasoned keto follower or just looking to try something new, this casserole is a must-try.

Ingredients:

• 2 cups cooked chicken, shredded
• 3 cups broccoli florets
• 1 cup shredded cheddar cheese
• 1 cup cream cheese, softened
• 1/2 cup sour cream
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/2 teaspoon paprika (optional)

In a large mixing bowl, combine the shredded chicken, broccoli florets, cheddar cheese, cream cheese, sour cream, Parmesan cheese, garlic powder, onion powder, salt, and pepper. Mix well until all ingredients are evenly coated.

Transfer the mixture to a greased baking dish, spreading it out evenly. If desired, sprinkle paprika on top for added color. Bake in a preheated oven at 350°F (175°C) for 25-30 minutes or until bubbly and golden on top.

When making this casserole, you can substitute the vegetables to suit your taste. Cauliflower or spinach can be great alternatives to broccoli, adding different flavors and nutrition.

Also, verify that your chicken is sufficiently cooked before combining it with the other ingredients; using leftover rotisserie chicken is a fantastic time-saver. Feel free to add more spices or herbs to customize the dish to your preferences, making it uniquely yours!

Avocado Tuna Salad

Avocado Tuna Salad is a delicious and healthy option, perfect for a keto lunch. Packed with healthy fats from the avocado and protein from the tuna, this dish isn’t only filling but also supports your dietary goals.

It’s quick to prepare and requires no cooking, making it ideal for those busy weekdays or a leisurely weekend meal. The creamy texture of the avocado pairs beautifully with the rich flavor of tuna, while the addition of fresh vegetables enhances its nutritional profile and adds a crunchy texture that keeps every bite interesting.

This salad is highly versatile, allowing you to customize it based on your personal tastes or what you have available in your kitchen. You can add ingredients like celery for extra crunch, or even some olives for a tangy kick. Serve it over a bed of greens, in lettuce wraps, or even inside a halved avocado for a fantastic presentation.

No matter how you choose to enjoy it, Avocado Tuna Salad is sure to become a staple in your keto meal plan.

Ingredients:

• 1 ripe avocado
• 1 can of tuna (in water or olive oil), drained
• 1 tablespoon mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced red onion
• 1/4 cup diced celery
• Salt and pepper to taste
• Fresh lemon juice (optional)
• Fresh herbs (such as cilantro or parsley), chopped (optional)

To prepare the Avocado Tuna Salad, start by cutting the avocado in half, removing the pit, and scooping the flesh into a mixing bowl. Mash the avocado with a fork, leaving it slightly chunky for texture.

Add the drained tuna, mayonnaise, Dijon mustard, red onion, and celery into the bowl. Season with salt, pepper, and a squeeze of fresh lemon juice for brightness. Mix everything until well combined, and adjust seasoning as needed.

When making Avocado Tuna Salad, it’s vital to use ripe avocados to achieve a creamy consistency. If you have leftovers, store them in an airtight container and consume them within a day, as the avocado may brown and lose its appealing color.

For a little extra flavor, consider adding diced jalapeño for some heat or a splash of your favorite hot sauce. Enjoy your invigorating and nutritious salad!

Buffalo Cauliflower Bites

Buffalo Cauliflower Bites are an incredible keto-friendly snack or side dish that packs a spicy punch while being low in carbohydrates. This dish is a fantastic alternative to traditional buffalo wings, providing all the flavor without the excess calories.

These bites aren’t only easy to prepare but also make for an excellent appetizer for game day or a great addition to your lunch. Coupled with a creamy dipping sauce, they become a well-rounded meal option that satisfies your cravings.

The beauty of Buffalo Cauliflower Bites lies in their versatility. You can spice them up or tone them down based on your preferences. Whether you enjoy them fiery hot or with a milder flavor, they can be adapted to suit your taste.

Plus, they’re rich in fiber and antioxidants, offering a guilt-free way to indulge while sticking to your keto lifestyle.

• 1 medium head of cauliflower, cut into bite-sized florets
• 1/2 cup almond flour
• 1/2 cup unsalted butter, melted
• 3/4 cup hot sauce (like Frank’s RedHot)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. In a large bowl, combine the melted butter, hot sauce, garlic powder, onion powder, salt, and pepper.

Dip each cauliflower floret into the warm sauce mixture, ensuring it’s well coated, and then toss in almond flour until evenly covered. Spread the coated cauliflower on the baking sheet in a single layer and bake for 25-30 minutes, turning once halfway through, until they’re golden and crispy.

For more crispy cauliflower bites, make sure to not overcrowd the baking sheet and to leave space between each floret. You could also use an air fryer to achieve an even crunchier texture—reduce the cooking time to about 15-20 minutes at 400°F (200°C).

Serve your Buffalo Cauliflower Bites with a side of ranch or blue cheese dressing for a delightful dipping experience!

Coconut Curry Shrimp

Coconut Curry Shrimp is a delicious and satisfying dish that perfectly aligns with the keto diet, delivering rich flavors without the extra carbs. The combination of succulent shrimp cooked in a creamy coconut milk-based curry makes for a delightful meal that’s both quick and easy to prepare. Infused with aromatic spices and herbs, this dish offers a unique twist that will tantalize your taste buds and keep you coming back for more.

This recipe isn’t only suitable for lunch but can also be served for dinner or any gathering. You can customize it with your favorite vegetables or adjust the spice level according to your preference. The vibrant colors and enticing aromas will impress your guests, making it a delightful addition to your culinary repertoire. In no time, you’ll enjoy the luscious flavors of the tropics right from your own kitchen.

• 1 pound large shrimp, peeled and deveined
• 1 can (14 oz) coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 small onion, chopped
• 1 bell pepper, sliced
• Fresh cilantro, for garnish
• Salt and pepper, to taste

In a large skillet over medium heat, heat the olive oil and sauté the chopped onion and minced garlic until they become fragrant and translucent. Add in the red curry paste and cook for another minute, stirring well to combine.

Then, pour in the coconut milk, followed by the shrimp, bell pepper, fish sauce, and lime juice. Lower the heat, simmer for about 5-7 minutes, or until the shrimp are cooked through and the sauce thickens slightly. Season with salt and pepper to taste and garnish with fresh cilantro before serving.

When cooking Coconut Curry Shrimp, consider using fresh shrimp for the best flavor and texture. If you prefer a thicker sauce, allow it to simmer for a bit longer. Feel free to add other keto-friendly vegetables, such as zucchini or spinach, to enhance the dish’s nutritional value.

Serving this dish over cauliflower rice can make for a filling and low-carb meal that mimics traditional rice without sacrificing flavor.

Creamy Tomato Soup With Mozzarella

Creamy tomato soup with mozzarella is a comforting and flavorful dish, perfect for lunch or as a light dinner option, especially when on a ketogenic diet. This delightful soup combines the sweetness of ripe tomatoes with the richness of heavy cream, creating a smooth texture that’s simply irresistible.

Paired with gooey mozzarella cheese, every spoonful is bursting with flavor, making it a satisfying choice for those following low-carb lifestyles. Making this creamy tomato soup isn’t only easy but also requires minimal ingredients, allowing you to prepare a wholesome dish in no time.

It’s a versatile recipe, too; you can adjust the spices and herbs according to your taste preference. Whether you enjoy it on its own or with a side of keto-friendly bread, this soup is a delightful addition to your meal rotation.

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 28 ounces canned crushed tomatoes
• 2 cups vegetable or chicken broth
• 1 cup heavy cream
• 1 teaspoon dried basil
• Salt and pepper, to taste
• 1 cup shredded mozzarella cheese
• Fresh basil leaves, for garnish (optional)

In a large pot, heat olive oil over medium heat and sauté the chopped onion until translucent, about 5 minutes. Add in the minced garlic and cook for an additional minute before pouring in the crushed tomatoes and broth.

Bring to a gentle simmer and then stir in the heavy cream and dried basil, seasoning with salt and pepper. Let the soup cook for about 10 minutes, allowing the flavors to meld together. Just before serving, stir in the mozzarella cheese until melted.

For an extra burst of flavor, consider roasting the tomatoes before puréeing them—it gives the soup a deeper richness. If you prefer a smoother texture, use an immersion blender to purée the soup.

You can also make it ahead of time; it stores well in the fridge for up to three days and can be reheated on the stovetop. Pair this creamy tomato soup with a sprinkle of fresh basil on top for a beautiful presentation!