7 Delicious Keto Lunch Recipes You Need to Try

If you’re looking for tasty lunch ideas that fit perfectly into a keto lifestyle, you’re in the right spot! Here are 7 delicious recipes that are low in carbs but full of flavor. Each dish includes ingredients, cooking instructions, and nutritional info to make your meal prep a breeze. Say goodbye to bland meals and hello to satisfying lunches that keep you on track with your diet!

Spicy Sausage and Kale Soup

This Spicy Sausage and Kale Soup is a warm, hearty dish that’s perfect for a keto-friendly lunch. It combines the rich flavors of sausage with the nutritious crunch of kale, all simmered in a savory broth. The kick of spice adds a delightful twist, making each spoonful satisfying and tasty.

Best of all, this recipe is simple to prepare, taking just about 30 minutes from start to finish. It’s a great choice for anyone looking for easy keto lunch recipes that are both filling and delicious!

Ingredients

• 1 tablespoon olive oil
• 1 pound spicy sausage, sliced
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 can (14.5 oz) diced tomatoes
• 4 cups kale, chopped
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the sliced sausage and cook until browned, about 5 minutes.
2. Add diced onion and minced garlic, sauté until onion is translucent.
3. Pour in the chicken broth and diced tomatoes. Bring to a boil.
4. Add the chopped kale and Italian seasoning. Reduce heat and let simmer for 15-20 minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Caloric Information: Approximately 320 calories per serving.

Zucchini Noodle Alfredo with Grilled Chicken

Zucchini Noodle Alfredo with Grilled Chicken is a delightful twist on a classic dish. This recipe is creamy, rich, and satisfying without the carbs from traditional pasta. It’s perfect for anyone looking for easy keto lunch recipes that don’t sacrifice flavor.

Making this dish is a breeze. The zucchini noodles add a fresh crunch, while the grilled chicken provides protein that keeps you full. Together, they create a hearty meal that’s both healthy and delicious.

Ingredients

• 2 medium zucchini, spiralized
• 2 grilled chicken breasts, sliced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large skillet, heat olive oil over medium heat and add minced garlic. Sauté for about 1 minute until fragrant.
2. Pour in heavy cream, stirring continuously. Add the Parmesan cheese and mix until the sauce is smooth.
3. Season the sauce with salt and pepper. Add the spiralized zucchini and cook for 3-4 minutes until tender.
4. Serve the zucchini noodles topped with grilled chicken slices and garnish with fresh parsley.

Each serving has approximately 450 calories, making it a fantastic meal for a keto diet.

Avocado Chicken Salad Lettuce Wraps

Avocado Chicken Salad Lettuce Wraps are a fresh and satisfying option for a quick keto lunch. The creamy avocado pairs perfectly with tender chicken, offering a delightful blend of flavors. They’re not only tasty but also incredibly easy to whip up, making them a great choice for busy days.

This recipe is low in carbs, high in healthy fats, and bursting with flavor. Perfect for those following easy keto lunch recipes, these wraps provide a refreshing crunch while keeping your meal light and nutritious.

Ingredients

• 2 cups cooked chicken breast, shredded
• 1 ripe avocado, mashed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper, to taste
• Lettuce leaves (such as romaine or butter lettuce)

Instructions

1. In a large bowl, combine the shredded chicken, mashed avocado, cherry tomatoes, red onion, and cilantro.
2. Drizzle lime juice over the mixture and season with salt and pepper. Mix until well combined.
3. Lay out the lettuce leaves and scoop the chicken salad mixture into each leaf.
4. Serve immediately, garnished with extra lime wedges if desired.

Each serving has approximately 300 calories, making it a perfect choice for a light lunch!

Buffalo Cauliflower Tacos with Blue Cheese

Buffalo cauliflower tacos are a fantastic way to enjoy a spicy, zesty meal while sticking to your keto lifestyle. The roasted cauliflower takes on a delightful crunch, and when tossed in buffalo sauce, it adds a fiery flavor that pairs well with the creamy, tangy blue cheese. This dish is not only simple to make but also a fun twist on traditional tacos, making it perfect for lunch or dinner.

These tacos are packed with flavor and are surprisingly satisfying. With the crunch of the cauliflower and the rich taste of blue cheese, they bring a unique taste experience to your plate. Plus, they’re easy to whip up, making them one of the top easy keto lunch recipes to keep in your rotation!

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1/4 cup buffalo sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 4 small low-carb tortillas
• 1/2 cup blue cheese, crumbled
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss the cauliflower florets with olive oil, garlic powder, onion powder, salt, and pepper until well coated.
3. Spread the cauliflower in a single layer on the prepared baking sheet. Roast for 25-30 minutes, tossing halfway through, until golden and tender.
4. Remove from the oven and drizzle the buffalo sauce over the cauliflower, tossing to coat evenly.
5. Warm the low-carb tortillas in a pan or microwave. Then, assemble the tacos by placing the buffalo cauliflower on the tortillas.
6. Top with crumbled blue cheese and fresh cilantro. Serve with lime wedges on the side for an added zing.

Cauliflower Rice Stir-Fry with Shrimp

This Cauliflower Rice Stir-Fry with Shrimp is a delightful meal that packs a punch of flavor while keeping things light and healthy. The combination of fresh veggies and succulent shrimp creates a tasty dish that is both satisfying and simple to prepare. Perfect for those busy days, this recipe fits right into the category of easy keto lunch recipes, allowing you to enjoy a homemade meal in no time.

The cauliflower rice absorbs all the delicious stir-fry sauce, while the colorful bell peppers and green onions add a nice crunch. It’s a great way to sneak in some veggies while enjoying the benefits of a keto diet. Plus, it’s quick to whip up, making it a fantastic option for lunch or dinner.

Ingredients

• 1 medium head of cauliflower, riced
• 1 pound shrimp, peeled and deveined
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 3 green onions, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce or tamari (for gluten-free option)
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Prepare the Cauliflower: If you haven’t done so already, rice the cauliflower by grating it or using a food processor until it resembles rice grains.
2. Cook the Shrimp: Heat olive oil in a large skillet over medium heat. Add the shrimp, season with salt and pepper, and cook for 2-3 minutes on each side until they turn pink. Remove from the skillet and set aside.
3. Sauté Vegetables: In the same skillet, add sesame oil, garlic, and the diced bell peppers. Sauté for about 5-7 minutes until the peppers are tender.
4. Add Cauliflower: Stir in the riced cauliflower and soy sauce. Cook for another 5 minutes, stirring regularly until the cauliflower is tender.
5. Combine: Add the cooked shrimp back into the skillet and mix everything together. Garnish with sliced green onions and fresh cilantro before serving.

Enjoy this low-carb, flavorful dish, which comes in at approximately 350 calories per serving. It’s a nourishing option that will leave you feeling satisfied!

Eggplant Parmesan Bake

Eggplant Parmesan Bake is a satisfying dish that brings comfort food to the keto diet. With layers of tender eggplant, rich marinara sauce, and gooey cheese, it’s a delicious way to enjoy your veggies. This recipe is straightforward, making it perfect for a quick weeknight dinner or a leisurely weekend meal.

The flavors meld beautifully in the oven, creating a cheesy, savory treat that’s hard to resist. Plus, it’s low in carbs, so you can indulge without the guilt. Gather your ingredients and get ready to enjoy this hearty, easy keto lunch recipe!

Ingredients

• 2 medium eggplants, sliced into 1/4-inch rounds
• 1 teaspoon salt
• 2 cups marinara sauce (sugar-free)
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Sprinkle the eggplant slices with salt and let them sit for about 30 minutes to draw out moisture. Rinse and pat dry with paper towels.
3. In a skillet over medium heat, add olive oil and sauté the eggplant slices until slightly browned, about 5-7 minutes on each side. Set aside.
4. In a baking dish, spread a layer of marinara sauce, followed by a layer of eggplant slices. Sprinkle with garlic powder, oregano, black pepper, mozzarella, and Parmesan cheese. Repeat the layers until all ingredients are used, finishing with cheese on top.
5. Bake for 25-30 minutes, until the cheese is bubbly and golden. Let cool for a few minutes, then garnish with fresh basil before serving.

Calories per serving: Approximately 300 calories

Bacon-Wrapped Asparagus Bundles

Bacon-wrapped asparagus bundles are a delightful combination of flavors that make for a perfect keto lunch. The salty, crispy bacon contrasts beautifully with the tender, slightly nutty asparagus, creating a dish that’s both satisfying and packed with taste. Plus, this recipe is simple to whip up, making it a great choice for a quick meal.

These bundles are not only delicious but also visually appealing, making them a crowd-pleaser at any gathering. They can easily be prepared in under 30 minutes, making them one of the easiest keto lunch recipes you can try!

Ingredients

• 1 pound fresh asparagus
• 8 slices of bacon
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 lemon, cut into wedges

Instructions

1. Preheat your oven to 400°F (200°C).
2. Wash and trim the asparagus, removing the tough ends.
3. Wrap each asparagus spear with a slice of bacon, starting at the bottom and spiraling upward. Secure with a toothpick if needed.
4. Place the bundles on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with salt and pepper.
5. Bake in the preheated oven for 20-25 minutes, or until the bacon is crispy and the asparagus is tender.
6. Serve hot with lemon wedges for squeezing over the top.

Caloric Information:Approximately 180 calories per serving (2 bundles).