So long as you let your imagination work a little, lunch could well be the best time of day to eat keto, because you can still eat everything you enjoy about food.
In this article I am going to talk about a few of my favorite keto lunch ideas, explaining how you can eat well and stay keto and low carb. These are the low-carb recipes you didn’t know you were missing!
Lunches for making keto a total joy.
The 16 Best keto lunch ideas and recipes
1. Cobb Salad
I love a big salad full of texture and flavor, and this is one of my favorite ways to power-pack my lunch without getting bored to death. Start with a layer of chopped romaine lettuce, add some shredded, pan-fried or -baked chicken breast for protein, and then pile on the creamy avocado, crumbly blue-cheese crumbles and juicy cherry tomatoes.
For days when I’m craving a little extra crunch, I’ll throw in some chopped bacon and some sliced hard-boiled eggs.
Ingredients
- 2 cups chopped romaine lettuce
- 1 cup diced cooked chicken breast
- 2 hard-boiled eggs, chopped
- 1 avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup blue cheese crumbles
- 4 slices bacon, cooked and crumbled
- 2 tablespoons chopped chives
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
1. In a large salad bowl, arrange the chopped romaine lettuce as the base.
2. Divide the cubed cooked chicken breast, chopped hard-boiled eggs, diced avocado, and halved cherry tomatoes over the lettuce.
3. Sprinkle the blue cheese crumbles and crumbled bacon over the top.
4. Add chopped chives evenly over the salad.
5. Whisk the olive oil, red wine vinegar, salt and pepper together in a small bowl to make the dressing.
6. Drizzle the dressing over the salad and gently toss to combine before serving.
2. Zucchini Noodles with Pesto
With noodles, it’s a lovely, light meal, isn’t it? I’d be tempted to add zucchini noodles; it quite often works nicely and, if you’re making something light, that’s a good thing …
and, with something like a pesto. A pesto made with basil, Parmesan, pine nuts, a little bit of garlic, a little bit of olive oil…
just lovely. Cherry tomatoes are lovely, too; they always seem to go rather naturally with pasta.
Ingredients
- 2 medium zucchinis, spiralized
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
- Cherry tomatoes, halved (optional, for garnish)
Instructions
1. Spiralize the zucchinis into noodles using a spiralizer or vegetable peeler.
2. In a food processor, combine basil leaves, pine nuts, Parmesan cheese, and minced garlic. Pulse until just finely chopped.
3. Add the olive oil in a slow drip, while processing, until the mixture is smooth and emulsified.
4. Season the pesto with salt and pepper to taste.
5. In a large bowl, toss the zucchini noodles with some of the prepared pesto until evenly coated.
6. Garnish with halved cherry tomatoes if desired, and serve immediately.
3. Chicken Caesar Salad Wraps
There is something satisfying about a wrap and when it has grilled chicken, crunchy romaine lettuce, and croutons, I’m sold! I like to top my wrap with shaved Parmesan cheese and a drizzle of creamy Caesar dressing.
I’d certainly add a squeeze of lemon juice and a sprinkle of freshly cracked black pepper.
Ingredients
- 2 cups cooked, chopped chicken breast
- 1/4 cup Caesar dressing
- 2 cups chopped romaine lettuce
- 1/4 cup grated Parmesan cheese
- 1/4 cup crumbled bacon (optional)
- 4 large low-carb tortillas or lettuce leaves for wrapping
- 1/2 teaspoon freshly ground black pepper
Instructions
1. In a large bowl, toss together the cooked chicken, Caesar dressing, chopped romaine lettuce, Parmesan cheese and crumbled bacon, if using.
2. Toss well to coat the chicken and lettuce with the dressing and cheese.
3. Lay out a low-carb tortilla or a large lettuce leaf for wrapping.
4. Spread an even layer of the chicken Caesar mixture on top of half of each of the tortillas or lettuce leaves.
5. Fold the two sides of the tortilla or lettuce leaf over the filling, then roll up tightly to make a wrap.
6. Serve immediately or refrigerate for up to 24 hours for an easy keto lunch.
4. Avocado and Bacon Salad
A combination of avocado is nice for creaminess, add a little bit of saltiness with bacon, add a little bit of bitterness with the fresh spinach, a little bit of sweetness with the cherry tomatoes, a little bit of sour tartness with the feta cheese and then a little bit of acidity with the lemon vinaigrette. Perfect!
Ingredients
- 2 ripe avocados, diced
- 6 slices of bacon, cooked and crumbled
- 2 cups of mixed salad greens
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Salt and pepper to taste
Instructions
1. Chop the ingredients: dice up the avocado, crumble the cooked bacon, halve the cherry tomatoes, thinly slice the red onion.
2. Place the mixed salad greens, cubed avocado, bacon bits, cherry tomatoes and sliced red onion in a large mixing bowl.
3. In a small bowl, whisk together the extra virgin olive oil and lemon juice until emulsified, then season with salt and pepper.
4. Drizzle the dressing onto the salad and toss, gently but thoroughly, to coat everything.
5. Serve immediately, and enjoy your keto-friendly Avocado and Bacon Salad.
5. Egg Salad Lettuce Wraps
There is nothing light and refreshing that I favor over these wraps. As for flavors, I’m most infatuated with eggs – hard-boiled, of course, and then minced up with mayonnaise and a dab of mustard, plus a dash of crispy celery and a few sprigs of dill.
Ingredients
- 6 hard-boiled eggs, peeled and chopped
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 celery stalk, finely diced
- 2 tablespoons red onion, finely chopped
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
- 6 large lettuce leaves (such as Romaine or butter lettuce)
Instructions
1. In a large bowl, combine the chopped hard-boiled eggs, mayonnaise, and Dijon mustard.
2. Chop the eggs and mix it together with celery, red onion and fresh dill.
3. Season with salt and pepper to taste, mixing until well combined.
4. Make a well in a large lettuce leaf and pile a teaspoon’s worth of egg salad into the well.
5. Bring the sides of the lettuce over the filling and roll tightly into a wrap.
6. Serve immediately or refrigerate until ready to enjoy.
6. Tuna Stuffed Avocado
It is a perfect light and healthy meal that I can recommend to any hungry reader: the luscious ripe avocado joins tuna that gives a natural creaminess to a wonderful flavorful mixture, great with the small cubes of tomatoes, the red onion and an acidic touch of lemon juice.
Ingredients
2 ripe avocados
1 can (5 oz) tuna, drained
2 tablespoons mayonnaise
1 tablespoon lemon juice
1 celery stalk, finely chopped
1 small red onion, finely chopped
Salt and pepper to taste
Fresh parsley, chopped (optional, for garnish)
Instructions
1. Halve the avocados and remove the pits; scoop out a bit of flesh to make a larger well for the filling. Set the scooped-out avocados aside in a bowl.
2. Reserve a few fingers of slivered almonds and mix the rest into the tuna, along with the mayonnaise, lemon juice, chopped celery and red onion.
3. Mash the avocado you have scooped out and add it to the tuna mixture. Add salt and pepper to taste.
4. Spoon the tuna mixture into the avocado halves, filling each cavity generously.
5. Optional: Garnish with fresh parsley.
6. Serve immediately and enjoy your keto-friendly Tuna Stuffed Avocado!
7. Keto BLT Sandwich
My version is simple but extraordinary, packed with delicious, low-carb food: crisp romaine lettuce leaves, slices of perfectly ripe avocado and vine-ripened tomatoes, thick smoky bacon, and creamy mayonnaise all wrapped up between two crusty slices of bread.
Ingredients
- 4 large leaves of iceberg lettuce (or your choice of lettuce)
- 4 slices of cooked bacon
- 1 medium tomato, sliced
- 1/2 ripe avocado, sliced
- 2 tablespoons mayonnaise
- Salt and pepper to taste
Instructions
1. Lay out the large lettuce leaves on a flat surface.
2. Spread 1 tablespoon of mayonnaise over two of the lettuce leaves.
3. Layer 2 slices of cooked bacon on top of the mayonnaise-covered lettuce leaves.
4. Place tomato and avocado slices on top of the bacon and season with salt and pepper to taste.
5. Top each assembly with another lettuce leaf to create a sandwich.
6. Serve immediately and enjoy a delicious keto BLT sandwich!
8. Greek Salad with Feta
I like putting together a fresh and zesty salad that thrives on Mediterranean flavors. For me, it’s all about the freshness of the ingredients – juicy tomatoes, crunchy cucumbers and salty Kalamata olives – and a generous handful of crumbled feta cheese (which, in my opinion, provides a delicious creamy, tangy complement to the entire dish).
I also add sliced red onions and a glug of olive oil.
Ingredients
- 1 large cucumber, chopped
- 4 medium tomatoes, coarsely diced
- 1 red onion, thinly sliced
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1 cup Feta cheese, crumbled
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- In a big bowl, combine the chopped cucumber, halved cherry tomatoes, sliced red onion, and chopped green, red, or yellow bell peppers.
2. Add the sliced Kalamata olives and crumbled Feta cheese to the bowl.
3. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt and black pepper.
4. Pour the dressing over the salad ingredients in the large bowl.
5. Toss gently to mix, ensuring that all the vegetables and Feta are coated with the dressing.
6. Serve immediately or let chill for up to 2 hours to allow flavors to meld.
9. Beef and Broccoli Stir Fry
I am a lover of simple, fast meals, and one of my favorites is beef and broccoli stir fry. For me, the centre of the dish is thin, tender pieces of beef sliced by hand and fresh broccoli flowerets.
I like some soy sauce and garlic, and a bit of spicy ginger. To me, the flavor is perfect using sesame oil, which gives the dish a rich, nutty aroma.
Ingredients
- 1 lb beef sirloin, thinly sliced
- 3 cups broccoli florets
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1/2 cup beef broth
- 1 tablespoon low-carb sweetener (e.g., erythritol or stevia)
- 1 tablespoon cornstarch (or xanthan gum for keto)
- 1/4 cup water
- Salt and pepper to taste
- Sliced green onions and sesame seeds for garnish (optional)
Instructions
1. In a small bowl, whisk together the soy sauce, beef broth, cornstarch, and low-carb sweetener.
2. Heat a large frying pan or wok over medium-high heat, add 1 tablespoon of olive oil.
3. Brown the beef, season with salt and pepper and set aside.
4. Add the remaining olive oil, minced garlic and ginger to the same pan and sauté until fragrant. Then add broccoli florets.
5. Add the sauce mixture and stir, then return the beef to the pan and cook until the broccoli is tender and the sauce is thick.
6. Drizzle with sesame oil and sprinkle with green onions and sesame seeds (optional) and serve hot.
10. Buffalo Chicken Bowl
This is the one that I go to on those days when I crave something hearty and spicy, and I know it will be perfect:
Buffalo Chicken Bowl.
Ingredients
- 2 boneless, skinless chicken breasts, cooked and shredded
- 1/4 cup buffalo sauce
- 2 cups cauliflower rice
- 1/2 cup shredded cheddar cheese
- 1 avocado, sliced
- 1/4 cup ranch dressing (optional for topping)
- 1/4 cup chopped green onions
- 1/4 cup diced celery
- Salt and pepper to taste
Instructions
1. Place the shredded chicken in a bowl, then toss with the buffalo sauce until evenly coated.
2) Grill the cauliflower rice over medium heat in a skillet seasoned with salt and pepper to taste until it is softened.
3. Divide the cauliflower rice into two bowls.
4. Top each bowl with the buffalo chicken, shredded cheddar, avocado, green onions and chopped celery.
5. Drizzle with ranch dressing if using, and serve immediately.
11. Salmon and Asparagus
I love salmon and asparagus and these are the ingredients for one of the meals I cook. I use these basics to make my own dish: fresh salmon fillets (they don’t need to be huge), fresh asparagus (also be sure it is ripe), a bit of olive oil, the juice of half a lemon, a pinch of sea salt, a nice dose of black pepper, some minced garlic and last but not least, a bit of fresh chopped parsley.
Ingredients
- 4 salmon fillets (around 6 oz each)
- 1 lb asparagus, trimmed
- 3 tbsp olive oil, divided
- 2 cloves garlic, minced
- 1 lemon, sliced
- Salt and pepper to taste
- 1 tbsp fresh dill, chopped (optional)
- 1 tbsp fresh parsley, chopped (optional)
Instructions
1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminium foil.
2. Place the salmon fillets and asparagus on the prepared baking sheet. Drizzle the salmon and asparagus with olive oil.
3. Sprinkle the minced garlic, salt and pepper over the salmon and the asparagus to taste. Place the lemon slices over the salmon fillets.
4. Brush the remaining 1 tbsp olive oil over the top to coat everything.
5. Bake in the preheated oven 12-15 minutes or until the fish flakes easily with a fork and the asparagus is crisp-tender.
6. Garnish with fresh dill and parsley if desired. Serve immediately.
12. Spinach and Cheese Stuffed Mushrooms
These delicious, savory little bites are my absolute favorite cheesey snacks and perfect for any party or aperitivo. I always use fresh spinach, ricotta cheese and fine grated Parmesan, plus a little garlic and optionally nutmeg, for extra flavor.
The way the different ingredients complement each other never fails to impress my friends and family.
Ingredients
- 12 large mushrooms, stems removed
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 cups fresh spinach, chopped
- 4 ounces cream cheese, softened
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup shredded mozzarella cheese
Instructions
1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Heat olive oil in a large skillet over medium heat, cook the onions and garlic for about 3 to 4 minutes until the onions are translucent.
3. Stir in the chopped spinach and cook until wilted, about 2 minutes.
4. Into a bowl, add the warm spinach mixture, cream cheese, Parmesan cheese, salt and black pepper. Mix until completely incorporated.
5. Scoop the spinach and cheese mixture into the mushroom caps and put the stuffed mushrooms on the prepped baking sheet. Then sprinkle a little shredded mozzarella cheese over the top of each stuffed mushroom.
6. Bake in a preheated oven for 20-25 mins, or until mushrooms are tender and cheese is golden. Serve warm.
13. Cauliflower Fried Rice
When preparing a low-carb meal, one thing I like to do is whip up a small batch of my own ‘cauliflower-fried rice’. For mine, I add colorful bell pepper, chopped garlic and a bit of soy sauce.
This all combines for a pleasing blend of flavors and colors.
Ingredients
- 1 medium head of cauliflower, riced
- 2 tablespoons avocado oil or olive oil
- 2 large eggs, beaten
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots, thawed
- 3 tablespoons soy sauce or tamari
- 2 green onions, chopped
- Salt and pepper to taste
- Optional: sesame seeds and/or sriracha for garnish
Instructions
1. Cut the cauliflower into florets. Pulse in the food processor until you get cauliflower rice.
2. Heat 1 tablespoon of oil in a large skillet over medium heat. Pour in the beaten eggs and scramble until cooked through. Remove eggs from skillet and transfer to a plate.
3. In the same pan, heat the remaining oil. Sauté the chopped onion and garlic until they become aromatic and translucent.
4. Put the cauliflower rice in the skillet and sauté for 5-7 minutes, stirring often, until the rice starts to soften.
5. Add the thawed peas and carrots, the cooked eggs and the soy sauce; stir everything together and cook 3-4 minutes until the veggies are heated through.
6. Season to taste with salt and pepper, then garnish with chopped green onions, sesame seeds or sriracha if you like. Serve hot.
14. Turkey and Cheese Roll-ups
I love getting my snack on with a quick and delicious turkey and cheese roll-up. They’re easy to make, ridiculously customizable, and a load of protein.
Ingredients
- 8 slices of turkey breast, thinly sliced
- 8 slices of cheese (Swiss, cheddar, or your choice)
- 1 avocado, sliced
- 1 cucumber, julienned
- 1 bell pepper, julienned
- 1 tablespoon mayonnaise or cream cheese (optional)
- Salt and pepper to taste
- Fresh cilantro or parsley, chopped (optional)
Instructions
1. Lay out the turkey slices on a clean work surface.
2. Place a slice of cheese on top of each turkey slice.
3. Put slices of avocado, cucumber and bell peppers on top of the cheese.
4. If you’re making a sandwich, thinly spread some mayonnaise or cream cheese over the veg.
5. Season with salt, pepper, and sprinkle with fresh herbs, if desired.
6. One by one, roll up the turkey and cheese stacks into tight rolls, securing with toothpicks as needed. Serve at once.
15. Shrimp and Avocado Salad
I love making this chilled salad, which uses some of my favorite ingredients like juicy shrimp, creamy avocado and crunchy cucumber. A little red onion and some lime juice always make it bite-y enough for me, and sometimes I add a sprinkling of cilantro, if I have it.
I can chow down on this in hot weather as a meal – light and filling at the same time.
Ingredients
- 1 lb large shrimp, peeled and deveined
- 2 ripe avocados, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 cucumber, diced
- 2 tbsp olive oil
- 2 tbsp lime juice
- 1 tbsp chopped fresh cilantro
- Salt and pepper to taste
- Optional: 1 jalapeño, seeded and finely chopped
Instructions
1. Cook the Shrimp
In the same large deep skillet, heat the other 1 tbsp of olive oil over medium heat. Add the shrimp and season with salt and pepper. Cook for 2 to 3 minutes per side until just pink and opaque, then remove from heat and let them cool slightly.
2. Make The Dressing
In a small bowl, whisk together the remaining 1 tbsp olive oil, the lime juice, chopped cilantro and chopped jalapeño, if using. Season to taste with salt and pepper.
3. Make the Salad
Combine in a large mixing bowl, the diced avocados, drained cherry tomatoes, sliced red onion, and seeds scraped from the cucumber.
4. Add Shrimp
To the large bowl, add the shrimp that was cooked.
5. Mix Together
Dump dressing over salad and toss to mix all the ingredients together.
6. Serve
Serve immediately or refrigerate for up to 2 hours for flavors to come together. Season with additional salt and pepper if needed.
16. Spaghetti Squash Carbonara
A healthier alternative to one of my favorite dishes is definitely this recipe with its spaghetti squash that is surprisingly similar to pasta. It works well because of its delicious texture and is easily replaceable with the real thing.
Ingredients such as crispy pancetta, fresh parsley and Parmesan cheese complement each other perfectly because of tones of savories and creaminess. I enjoy making it because it is a simple and delicious dish, and a fun alternative to the classic pasta.
Ingredients
- 1 medium spaghetti squash
- 2 large eggs
- 1 cup grated Parmesan cheese
- 4 slices bacon, chopped
- 2 cloves garlic, minced
- Salt and pepper, to taste
- Chopped parsley (optional, for garnish)
Instructions
1. Place the squash on a baking sheet and cut it in half. Place it cut-side down in the oven, preheated to 400°F (200°C), and roast for 40-45 minutes until tender.
2. Meanwhile, as the squash roasts, cook the bacon in a large skillet over medium heat until crisp; remove and crumble into bit-sized pieces; set aside. Retain the drippings in the skillet.
3. In a bowl, whisk together the eggs and Parmesan cheese until well combined.
4. Remove the squash from the oven, then use the tines of a fork to scrape out the strands so that the squash resembles spaghetti. Put all the strands in the skillet with the bacon drippings; add some of the minced garlic to the pan and sauté for 2-3 minutes. 5 Return the skillet to the heat and immediately pour the egg and cheese mixture into it, stirring briskly to form a thick white sauce. Season with salt and pepper. Add the cooked bacon and stir.
6. Serve immediately, garnished with chopped parsley if desired.
