Nutrition

8 Keto Lunch Ideas For The Healthy You

keto lunch ideas

It’s a common notion that people on a keto diet have to compromise on delicious food. After all, prepping for a regular lunch is a bit of a hassle in itself, and when you add keto to it, there is a potential for disaster in the kitchen. Thus, making it easy to just grab anything you see in sight and fall off the keto bandwagon.

But we won’t let this happen to you. We bring you keto lunch recipes that are easy to whip up and also delicious to taste.

Here’re 8 Scrumptious Keto Lunch Ideas You Can’t Deny Loving

  1. Chicken Taco Salad

If you love chicken, you are lucky to be following the keto diet and not others that may forbid chicken. Along with the cream, cheese, and guacamole, this dish becomes one of the most delightful keto lunch ideas to try.

Why you’ll love this

  1. You can easily customize the recipe. Swap the chicken for beef, turkey, or any other meat of your choice.
  2. You can meal prep this recipe for an entire week.
  3. This Mexican salad is so full of flavors you’ll want to have it every day.

Ingredients

  • The meat of your choice (Chicken, turkey, or beef)
  • Red onion
  • Taco seasoning
  • Cheese of your choice
  • Salsa
  • Sour cream
  • Lettuce
  • Guacamole

Steps

  • Cook your meat with the taco seasoning and set it aside until it cools down.
  • Assemble your meat with onions, lettuce, salsa, and guacamole, and sprinkle your favorite cheese on top.
  • Serve with dairy-free sour cream. 

How to serve

  • Sprinkle some tortilla chips on top.
  • You can also add some black olives.
  1. French Onion Soup

This simple recipe is full of healthy things you can eat on keto. From herbs to cheese, it is full of sources of nourishment that are sure to heal you.

Why you’ll love it

  1. You don’t have to compromise on flavor, even if you’re on keto. 
  2. The caramelized onions give a nice punch to the overall soup.

Ingredients

  • Yellow onions
  • Broth of your choice
  • Butter
  • Garlic
  • Thyme
  • White wine
  • Low carb bread
  • Cheese

Steps

  • Saute your onions with the broth until they become dark brown and caramelized.
  • Add minced garlic and white wine to deglaze the pot.
  • Let it simmer until it gets thicker.
  • Toast your low-carb bread.

How to serve

  • Serve your soup in a small mug, then assemble your low-carb bread on top with your favorite cheese.
  • Microwave until the cheese melts.
  1. Cauliflower Rice With Meatballs

With chicken, garlic, cheese, and spices making the meatballs and the delicious low-carb cauliflower rice, this dish is one of the easy-to-make keto lunch ideas.

Why you’ll love it

The chicken meatballs are keto-friendly, low carb, and gluten-free, and they’re easy to make with steaming cauliflower rice for the ideal meal prep lunch.

Ingredients

  • Chicken
  • Cheese
  • Garlic
  • Black pepper
  • Cauliflower rice (shredded cooked cauliflower)
  • Butter
  • Parsley
  • Lemon

Steps

  • Combine the ground chicken, grated garlic, Italian seasoning, chopped parsley, and black pepper in a mixing bowl. Form medium balls by mixing thoroughly with your hands or fork. Set aside after arranging a dish.
  • Cook the chicken meatballs on both sides for 8–10 minutes, until they turn brown.
  • Add butter in the same pan with parsley, lemon juice, chicken stock, and minced garlic.
  • Arrange your cauliflower rice on the plate and top it with these meatballs.
  1. Salmon With Asparagus

This keto lunch idea takes less than 30 minutes to prepare. You can meal prep this, so the next time you are hungry, you don’t need to depend on expensive store-bought keto food.

Why you’ll love it

  1. This keto recipe looks as wonderful as it tastes. Thanks to vibrant vegetables and a sprinkle of browned butter.

Ingredients

  • Boneless salmon fillets
  • Butter
  • Chili paste
  • Green asparagus
  • Cherry tomatoes
  • Olive oil
  • Chopped almonds
  • Fresh thyme 
  • Salt

Steps

  • Add butter to a pan. Heat until the mixture emits a nutty aroma and reaches a toasty brown color. Make sure it doesn’t burn by stirring it occasionally. 
  • Chili paste should be brushed or thinly smeared all over the fish. If using chile paste, dilute it with water or oil to avoid overpowering the meal—season to taste.
  • In a heated, large pan with olive oil, fry for a few minutes on each side.
  • Slice the tomatoes in half and cut the asparagus into 3-4 pieces. In a pan with some oil, fry for a few minutes. Add salt and pepper.

How to serve

  • The salmon can be served with fresh herbs, almonds roasted in butter, and a dab of browned butter on a bed of vegetables.
  1. Easy Keto Salad

One of the easiest keto lunch ideas to try, using only olive oil, lemon juice, salt, and pepper, the Easy Keto Salad is something you should always have prepared in your fridge.

Why you’ll love it

  1. Very few ingredients to make but also very tasty.
  2. Light on your stomach.

Ingredients

  • Avocado
  • Cucumber
  • Tomato
  • Pepper 
  • Lemon
  • Red onion

Steps

  • Cut cucumbers and tomatoes.
  • Cut avocado in half and gently remove the stone. Remove the insides and dice them.
  • Remove the tops and peel the onion after that, slice.
  • Place cilantro in a large salad dish with the other ingredients.

How to serve

  • Combine the olive oil, lemon juice, salt, and pepper in a mixing bowl. In a bowl, serve.
  1. Zucchini Noodles With Chicken and Peanut Sauce

With lean protein, plenty of veggies, and a wonderful savory peanut sauce, this tasty chicken zucchini noodles meal is one of the best keto lunch ideas to get keto benefits.

Why you’ll love it

  1. It’s easy and light, fresh-tasting and delicious, and done in about 40 minutes.

Ingredients

  • Zucchini noodles
  • Shredded cabbage and carrots
  • Boneless chicken
  • Oil
  • Cilantro
  • Peanuts
  • Green onions

For the peanut sauce: fresh ginger, rice vinegar, peanut butter, soy sauce, honey, sesame oil

Steps

  • Over medium heat, warm 2 tablespoons of sesame oil and the garlic in a large pan. Follow by adding the pepper slices, carrots, and cabbage. Cook for 5 minutes or until the veggies are somewhat soft.
  • In a small saucepan over low heat, combine all the peanut sauce ingredients. Continuously whisk until the peanut butter has melted and everything is thoroughly blended.
  • Pour the sauce over the chicken and veggies after it has cooked through. 

How to serve

  • Serve on a serving platter and sprinkle with sesame seeds, cilantro, peanuts, and green onion. Serve right away.
  1. Veggie Soup

This keto-friendly vegetable soup is tasty, healthful, and full of flavor. The light nature of this keto lunch idea makes it suitable even when you combine keto and intermittent fasting

That’s because, if you are skipping breakfast (due to intermittent fasting), you need something healthy and light to break your fast during lunch.

Why you’ll love it

  1. This recipe’s carbohydrates come entirely from vegetables, which is excellent.
  2. You can add veggies you like to produce a tasty soup for lunch.

Ingredients

  • Olive oil
  • Black pepper 
  • Bay leaves
  • Onions, big (diced)
  • Minced garlic
  • Capsicum (diced)
  • Tomato
  • Veggie broth
  • Salt

Steps

  • Heat 2 tablespoons of olive oil in a big pot.
  • Once the oil has reached the desired temperature, add the bay leaves and black peppercorns and cook for a few seconds.
  • After that, add chopped onion and minced garlic, and capsicum. Cook for 8-10 minutes, or until the onions are golden brown. You might also obtain a wonderful scent at this time.
  • Add the remaining veggies – chopped tomatoes, to the pot.
  • Add salt and let the mixture cook for 2-3 minutes.
  • Mix the vegetable broth and Italian spice and stir to combine.

How to serve

  • Serve hot with black pepper.
  1. Bacon and Egg Salad

Could this recipe be any simpler? Just combine bacon, egg, and the dressing, and voila! You’re done.

Why you’ll love it

Avocados, chicken, and a creamy lemon dill dressing make this a delicious option whether you like it as a side bun or whole meal.

Ingredients

  • Hard-boiled eggs, diced chicken breasts, chopped
  • Avocados
  • Corn 
  • Cooked and diced bacon slices
  • Red onion

For salad dressing

  • Mayonnaise
  • Sour cream
  • Lemon juice
  • Chopped fresh dill
  • Mustard (Dijon)
  • Salt
  • Black pepper, freshly ground

Steps

  • In a large mixing basin, add all of the Salad ingredients. Mix lightly and set aside.
  • Combine all the Salad Dressing ingredients in a mixing dish and whisk until well combined. 
  • Toss the prepared salad with as much salad dressing as you like.

Conclusion

Quick and fast is a requirement when it comes to low-carb keto lunch options! These quick keto lunch ideas range from simple make-ahead foods to quick-to-prepare lunches. And the best part is – you can have all this yummy food and still maintain ketosis to enjoy the health benefits of the keto diet plan

Now you know that healthy food can be delicious too. We hope you liked our eight incredible keto-friendly lunch ideas. 

Which one was your favorite recipe? Let us know in the comments below

Happy keto lunching!

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