8 Easy Keto Lunch Delights: High Protein, Low Carb Recipes

If you’re searching for quick and tasty lunch ideas that fit your keto lifestyle, look no further! This collection of 8 high protein, low carb keto lunch delights will keep you satisfied without the fuss.

Each recipe is easy to whip up, packed with flavor, and brings a little variety to your meal prep routine. Let’s dive into simple ingredients and straightforward instructions to make your keto lunches as enjoyable as they are nutritious!

Turkey and Cheese Roll-Ups

Turkey and cheese roll-ups are a simple yet satisfying lunch option that brings together savory flavors in a fun, portable form. The combination of sliced turkey and cheese is both delicious and nutritious, making it a perfect choice for those following a high protein low carb keto diet.

These roll-ups are incredibly easy to prepare, requiring just a few ingredients and minimal time in the kitchen. They’re also versatile; you can easily customize them with your favorite spreads or veggies.

Perfect for a quick meal or snack, these roll-ups let you enjoy a tasty and healthy lunch without any fuss!

Ingredients

• 8 slices of turkey breast
• 4 slices of cheese (cheddar, Swiss, or your choice)
• 1/4 cup cream cheese, softened
• 1 tablespoon mustard (optional)
• Pickles (for serving)

Instructions

1. Spread a thin layer of cream cheese on each slice of turkey.
2. Place a slice of cheese on top of the cream cheese.
3. If using, add a thin layer of mustard on top of the cheese.
4. Roll the turkey and cheese tightly, starting from one end.
5. Slice into bite-sized pieces and serve with pickles on the side.

Nutritional Information

• Calories: 120
• Protein: 20g
• Fat: 5g
• Carbohydrates: 2g
• Fiber: 0g
• Sugar: 0g

Egg Salad Avocado Boats

Egg Salad Avocado Boats offer a delightful blend of creamy textures and rich flavors, making them a perfect option for a low-carb, high-protein meal.

These boats are simple to prepare and are loaded with healthy fats from the avocado, combined with the protein-packed goodness of eggs. Each bite is satisfying and can easily be customized to suit your taste preferences.

Whether you enjoy them for lunch or as a light snack, these avocado boats are not just tasty but also visually appealing. They are an ideal way to showcase your culinary creativity while sticking to your keto diet.

Ingredients

• 2 ripe avocados
• 4 hard-boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 2 tablespoons green onions, chopped
• Salt and pepper, to taste
• Paprika, for garnish

Instructions

1. Prepare the Avocados: Cut the avocados in half and remove the pit. Scoop out a bit of the flesh to create a bigger cavity for the egg salad.
2. Make the Egg Salad: In a mixing bowl, combine the chopped hard-boiled eggs, mayonnaise, Dijon mustard, lemon juice, and green onions. Mix well until everything is combined. Season with salt and pepper according to your taste.
3. Assemble the Boats: Spoon the egg salad mixture generously into each avocado half.
4. Garnish: Sprinkle paprika on top for added flavor and presentation.
5. Serve: Enjoy immediately or refrigerate for a refreshing low-carb meal later.

• Calories: ~260–290 kcal
• Protein: ~8 g
• Carbohydrates: ~5–7 g
• Fiber: ~3–4 g
• Fat: ~24 g

Savory Chicken Salad Lettuce Wraps

These Savory Chicken Salad Lettuce Wraps are a tasty twist on traditional chicken salad, delivering a burst of flavor in every bite.

Combining tender chicken with fresh vegetables and a creamy dressing, these wraps are not only flavorful but also easy to prepare. Perfect for a light lunch or a quick snack, they fit seamlessly into a low-carb keto lifestyle.

The crunch of the lettuce paired with the savory chicken and vibrant veggies creates a delightful experience. Plus, making these wraps is a breeze, making them ideal for busy days when you need something nutritious without spending hours in the kitchen.

Ingredients

• 2 cups cooked chicken, shredded
• 1/2 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced red bell pepper
• 1/4 cup diced green bell pepper
• 1/4 cup diced avocado
• 1 tablespoon chopped fresh herbs (like parsley or cilantro)
• Salt and pepper to taste
• 1 head of butter lettuce or Romaine lettuce, leaves separated
• Lemon wedges for serving

Instructions

1. In a mixing bowl, combine the shredded chicken, mayonnaise, Dijon mustard, bell peppers, avocado, and herbs. Mix until well combined.
2. Add salt and pepper to taste, adjusting according to your preference.
3. Take a lettuce leaf and fill it with the chicken salad mixture. Fold it like a wrap.
4. Serve immediately with lemon wedges on the side for a zesty kick.

Nutritional Information

• Calories: 300
• Protein: 25g
• Carbohydrates: 5g
• Fiber: 2g
• Fat: 20g

Spinach and Feta Stuffed Chicken Breasts

Spinach and feta stuffed chicken breasts are a delightful way to enjoy a healthy, low-carb meal that packs a punch of flavor. The juicy chicken is complemented by the creamy, tangy feta cheese and the earthy taste of spinach, making each bite satisfying.

This dish is not only delicious but also easy to prepare, making it a great option for a quick lunch or dinner.

By stuffing chicken breasts with nutritious ingredients, you get a protein-rich dish that fits perfectly into a keto lifestyle. Plus, the bright flavors make it a hit for both meal prep and family dinners. Let’s dive into how to make this simple yet tasty recipe!

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add chopped spinach and cook until wilted, about 2-3 minutes. Remove from heat and stir in the crumbled feta cheese, oregano, salt, and pepper.
4. Carefully cut a pocket into each chicken breast, ensuring not to cut all the way through.
5. Stuff each chicken breast with the spinach and feta mixture, securing with toothpicks if necessary.
6. In a skillet, sear the stuffed chicken breasts in a bit of olive oil on both sides for about 4-5 minutes until golden brown.
7. Transfer the chicken to a baking dish and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
8. Let rest for a few minutes before slicing and serving.

Nutritional Information (per serving):

• Calories: 320
• Protein: 34g
• Fat: 20g
• Carbohydrates: 3g
• Fiber: 1g

Stuffed Bell Peppers with Ground Beef

Stuffed bell peppers are a delightful way to enjoy a hearty and satisfying meal while keeping it low in carbs.

The combination of tender bell peppers filled with seasoned ground beef creates a flavor-packed dish that’s both colorful and nutritious. This recipe is super easy to whip up, making it a perfect choice for a quick lunch or dinner.

The sweetness of the bell peppers complements the savory filling perfectly, and the melted cheese on top adds a comforting richness.

Plus, it’s a versatile dish—you can customize the filling with your favorite spices or add other veggies for extra nutrition. Let’s dive into the details of making these delicious stuffed bell peppers!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground beef
• 1 cup diced tomatoes (canned or fresh)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper, to taste
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 tablespoon olive oil
• Fresh parsley, for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Prepare the Bell Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Place them upright in a baking dish.
3. Cook the Filling: In a skillet over medium heat, add olive oil. Sauté the diced onion and garlic until they are soft. Add the ground beef, breaking it up as it cooks. Once browned, stir in the diced tomatoes, Italian seasoning, salt, and pepper. Cook for another 5 minutes until everything is well combined.
4. Stuff the Peppers: Spoon the beef mixture into each bell pepper, filling them generously. Top each stuffed pepper with shredded cheese.
5. Bake: Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes until the peppers are tender and the cheese is bubbly and golden.
6. Serve: Garnish with fresh parsley before serving.

Nutritional Information (per stuffed pepper):

• Calories: 320
• Protein: 25g
• Fat: 20g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 3g

Cobb Salad with Grilled Chicken

A Cobb salad is the ultimate crowd-pleaser, especially when topped with grilled chicken. It’s a delicious mix of flavors and textures, featuring crispy bacon, creamy avocado, and hard-boiled eggs.

The freshness of the greens combined with the savory elements creates a satisfying meal that’s easy to whip up during a busy week.

This recipe is not only simple to make but also perfectly aligns with a low-carb and high-protein diet, making it an ideal choice for those on a keto journey. In just a short time, you can enjoy a hearty lunch that’s both nutritious and full of flavor.

Ingredients

• 2 cups romaine lettuce, chopped
• 1 grilled chicken breast, sliced
• 4 slices bacon, cooked and crumbled
• 1 avocado, sliced
• 2 hard-boiled eggs, sliced
• 1/4 cup blue cheese, crumbled
• 1/4 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. Start by preparing the grilled chicken. Season your chicken breast with salt and pepper, then grill it over medium heat until fully cooked, about 6-7 minutes per side. Let it rest before slicing.
2. In a large bowl, add the chopped romaine lettuce as the base.
3. Layer on the sliced grilled chicken, crumbled bacon, sliced avocado, hard-boiled eggs, blue cheese, cherry tomatoes, and black olives.
4. In a small bowl, whisk together the olive oil and red wine vinegar. Drizzle over the salad.
5. Season with additional salt and pepper if desired, then toss gently to combine all the flavors.
6. Serve immediately and enjoy your fresh, protein-packed Cobb salad!

Nutritional Information

• Calories: 550
• Protein: 38g
• Fat: 42g
• Carbohydrates: 10g
• Fiber: 6g
• Sugar: 2g

Eggplant Pizza Bites

Eggplant pizza bites are a delicious and satisfying alternative to traditional pizza. With their savory flavors and fun, bite-sized portions, they are perfect for a quick lunch or a snack.

You’ll love the combination of roasted eggplant, zesty marinara sauce, creamy mozzarella, and fresh basil.

This recipe is simple to prepare, making it easy to whip up a batch for yourself or to share with friends. Plus, they’re low in carbs and high in protein, fitting perfectly into your keto lifestyle.

Ingredients

• 1 large eggplant, sliced into 1/2-inch rounds
• 1 cup marinara sauce
• 1 cup fresh mozzarella cheese, dolloped
• Fresh basil leaves, for garnish
• Olive oil, for drizzling
• Salt and pepper, to taste

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Arrange the eggplant slices on the baking sheet and drizzle with olive oil. Sprinkle with salt and pepper.
3. Bake the eggplant for about 20 minutes, flipping halfway through, until tender and slightly golden.
4. Remove the eggplant from the oven and spoon a bit of marinara sauce on each slice.
5. Top each with a dollop of mozzarella cheese.
6. Return to the oven and bake for another 10 minutes, or until the cheese is melted and bubbly.
7. Garnish with fresh basil leaves before serving.

• Calories: 140–160
• Protein: 5 g
• Carbohydrates: 10 g
• Fiber: 4 g
• Fat: 10 g

Cauliflower and Cheese Soufflé

If you’re looking for a delightful and light lunch option, the cauliflower and cheese soufflé is a fantastic choice.

With the rich flavor of cheese combined with the subtle nuttiness of cauliflower, this dish is both comforting and satisfying. Plus, it’s low in carbs and high in protein, making it perfect for a keto diet.

This soufflé is surprisingly easy to make, requiring just a handful of ingredients and a bit of patience while it bakes to a fluffy perfection. Whether you’re a beginner in the kitchen or a seasoned cook, this recipe is approachable and rewarding!

Ingredients

• 2 cups cauliflower florets
• 1 cup shredded cheese (cheddar or your choice)
• 3 large eggs, separated
• 1/2 cup heavy cream
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper to taste
• Butter for greasing

Instructions

1. Preheat your oven to 375°F (190°C) and grease a soufflé dish with butter.
2. Steam the cauliflower florets until tender, about 8-10 minutes. Let them cool slightly, then purée in a blender or food processor until smooth.
3. In a large mixing bowl, combine the cauliflower purée, shredded cheese, egg yolks, heavy cream, garlic powder, onion powder, salt, and pepper. Mix until well combined.
4. In another bowl, beat the egg whites until stiff peaks form. Gently fold the egg whites into the cauliflower mixture until just combined, being careful not to deflate the mixture.
5. Pour the mixture into the prepared soufflé dish, smoothing the top. Bake for 25-30 minutes, or until the soufflé is puffed and golden brown.
6. Remove from the oven and let it cool slightly before serving. Enjoy your delightful cauliflower and cheese soufflé!

Nutritional Information (per serving)

• Calories: 220
• Protein: 10g
• Fat: 18g
• Carbohydrates: 6g
• Fiber: 2g