Who doesn’t like food? Not only is it something you need to stay alive, but it’s also a way for us to bond and express ourselves with others. When you’re doing the ketogenic diet, though, there are some things to keep in mind when it comes to packing your own lunch.
Today we’re going to go over 10 keto lunch ideas to help make your life a bit easier.
Table of Contents
- 10 Keto Lunch Ideas
- 1. Paratha Rolls
- 2. Tuna Salad Stuffed Avocado
- 3. BLT Wrapped in Lettuce (with Avocado) or Cabbage
- 4. Chicken, Tomato and Low-carb High Fat Salad
- 5. Avocado & Bacon Omelet with Cheese
- 6. Low-Carb Pizza with Chicken and Cheese
- 7. Keto Friendly Chicken Salad with Green Beans and Almonds
- 8. Low-Carb Pasta with Spinach, Cheese, and Bacon Bits
- 9. Ketogenic Tomato Soup with Cheese Croutons
- 10. Healthy Avocado Chicken Salad Sandwich Recipe
- Keto Lunch Ideas For Work & School – Ketogenic Lunch Meal Prep
10 Keto Lunch Ideas
1. Paratha Rolls
Okay, technically these is three ingredients, but they’re all relatively similar and easy to make! You can use chicken, beef, pork, or a combination of meats for this recipe. It’s also best if you have a paratha dish.
Paratha is a bread dish from South Asian countries such as India and Pakistan. It’s made with ghee (clarified butter), garam masala, onions, salt, and pepper. If you don’t have these ingredients already in your kitchen, it isn’t too hard to find them in most grocery stores in the ethnic section or at an Indian grocer.
The recipe I use also includes black pepper, cumin powder, chili powder, and turmeric.
This recipe can feed four people depending on how much meat you put into each roll. It’ll cost around 12 bucks for all of the ingredients to make this delicious lunch that will last about 4 days.
- 1 lb of ground beef chicken 2 tbsp of garam masala (found in most grocery stores) 1 tbsp of ghee (you can substitute butter if you want, but the taste won’t be as authentic)
- 1 tsp salt
2. Tuna Salad Stuffed Avocado
This recipe is one of my personal favorites; it tastes great and is extremely easy to make. You’ll need three ingredients for this lunch: canned tuna, mayonnaise and avocado.
It doesn’t really matter how much tuna or mayo you use as long as you have enough to sandwich the tuna together.
If you love avocados, then be sure to bring a small container with a lid or plastic baggy along with you so that nobody at your work eats your avocado! If that happens then you won’t be able to enjoy this amazing keto lunch.
3. BLT Wrapped in Lettuce (with Avocado) or Cabbage
This is another recipe I use quite often because it’s so easy and tastes great! For this lunch, you’ll need bacon (turkey bacon works well), lettuce (any kind will do), mayonnaise, and avocado if you like using avocados as I do!
If not, then just use cabbage instead. This meal could feed two people depending on their appetite, but the ingredients only cost around $8 for all of them.
1 head of romaine or green leaf lettuce 5 slices of turkey bacon 1 1/4 cup of mayonnaise 1 avocado (optional)
4. Chicken, Tomato and Low-carb High Fat Salad
This lunch is pretty easy to make; it only consists of three ingredients, but you’ll need to cook the chicken so that might take a bit longer than 30 minutes.
This recipe can feed two people if they have small appetites or one person if they have a large appetite! The ingredients are only going to cost around $12, so this is another great keto lunch idea for those who are on a budget.
2 boneless skinless chicken breasts 1 medium tomato 2 cups of spinach leaves 1 cup cucumber slices 3/4 cup mayonnaise 2 tbsp olive oil 1 tbs apple cider vinegar salt & pepper (to taste)
5. Avocado & Bacon Omelet with Cheese
This is one of the simplest recipes you could ever make; it only has three ingredients and takes less than 10 minutes to make! Although we’ve already mentioned bacon in some earlier recipes, this meal will be a bit different: we’ll use streaky bacon for this keto lunch idea.
You can find streaky bacon at most grocery stores in either the fresh or frozen meat section. You can also add another ingredient if you like: chopped-up onions!
Most people tend to add onions when they’re making an omelet anyway, so feel free to add them if you want.
Just don’t add too much though, because that will render this keto lunch idea unhealthy.
Ingredients: bacon (4 slices) 3 eggs 1 avocado (optional, but I like adding it because avocados make everything taste better!)
6. Low-Carb Pizza with Chicken and Cheese
If you’re a pizza lover then this recipe might just be what you’ve been looking for! It can feed two people, costs around $15 depending on where you get your ingredients from, and only takes 15 minutes to prepare.
This diet is sometimes difficult to follow if you enjoy eating pizzas, so a low-carb alternative would be nice right? Well, look no further because the wait is over! All ingredients for this recipe are easily found at grocery stores or an Italian grocer too.
Ingredients: 2 boneless skinless chicken breasts 1/2 cup of mayonnaise 1 packet of low-sugar tomato ketchup (you can also use regular tomato sauce if you want to) 3 tbs of grated parmesan cheese mozzarella cheese olive oil salt & pepper (to taste)
7. Keto Friendly Chicken Salad with Green Beans and Almonds
This keto lunch idea is really easy to make, but you’ll have to cook the chicken yourself so it might take around 30 minutes or so. However, it’s a great recipe for a cold autumn day where the best thing in the world would be a nice warm bowl of chicken salad! This lunch gives two servings and will cost around $16.
Ingredients: 1/2 head of cauliflower or broccoli (if you can’t afford it then just skip this ingredient because it’s optional) 2 boneless skinless chicken breasts 1 cup of green beans (frozen works fine too if that’s all you can find) 1/4 cup sliced almonds (roasted is best, but raw will work too) 3 tbs olive oil salt & pepper (to taste)
8. Low-Carb Pasta with Spinach, Cheese, and Bacon Bits
Although we’ve already mentioned bacon in some earlier recipes, this meal will be a bit different: we’ll use bacon for this keto lunch idea. You can find bacon at most grocery stores in either the fresh or frozen meat section.
You can also add another ingredient if you like: chopped-up onions! Most people tend to add onions when they’re making an omelet anyway, so feel free to add them if you want.
Just don’t add too much though, because that will render this keto lunch idea unhealthy.
Ingredients: 200g Keto Pasta 4 eggs 3 bacon rashers 1 handful of cheese (you can use any type of cheese you want) 2 cups Spinach salt & pepper (to taste)
9. Ketogenic Tomato Soup with Cheese Croutons
This keto lunch idea is super simple to make and only takes around 30 minutes!! The ingredients are easily found at grocery stores for a reasonable price, making this recipe ideal for everyone new to the ketogenic diet.
Don’t eat this soup with bread though because you’ll ruin your diet! Instead, make some cheese croutons to sprinkle over it or just have it plain. This recipe makes one serving and feeds one person.
Ingredients: 1 tbs of olive oil 1 onion (finely diced) 1 celery stick (finely chopped) 2 cloves garlic (crushed) 400g tinned tomatoes (you can also use fresh if you’d like!) salt & pepper (to taste) cheese cubes/croutons for topping
10. Healthy Avocado Chicken Salad Sandwich Recipe
The last keto lunch idea that we’re going to include in this article is a healthy avocado chicken salad sandwich recipe! Some people might think that this keto lunch idea is ‘boring’, but trust me: it still tastes really good and will suit your diet perfectly.
You can find all ingredients at the grocery store, but make sure you use low-carb pitas because they’re way better than ordinary bread (which has too many carbs). The quantities of each ingredient are easily adjusted to suit individual tastes.
Ingredients: 1 Chicken breast (boiled/grilled) 1 Avocado (sliced) 3 tbs Shredded Cheddar Cheese (you can use any type of cheese you want, just not processed cheese slices unless that’s what you prefer!) 2 tbs Mayonnaise 1 tsp of Yellow Mustard Salt & pepper (to taste).
As you can see from this article, lunch on a ketogenic diet is far from boring. It’s full of flavor and extremely healthy as well! If you follow these recipes for lunches daily, not only will you stay in ketosis but your body will thank you too.
Note: If I’ve missed anything or if there is a mistake please feel free to let me know!
- Low Carb Keto Lunch Recipes for a successful weight loss journey.
- For those of you who think that a bento box should always have rice, you could also add in some cauliflower rice.
- Cauliflower rice is made from cauliflower, so it contains some net carbs but it’s mostly dietary fiber.
- It’s still keto-approved in low to moderate serving sizes.
- Bento boxes are actually a balanced meal, and with a few clever tweaks, can be made to fit a wide range of dietary restrictions.
- Mac and Cheese is real comfort food for a lot of people and now you can have it even on a Keto diet.
Keto Lunch Ideas For Work & School – Ketogenic Lunch Meal Prep
Keto Lunch Meal Prep