The 33 Best Keto Lunches For People Following A Low-Carb Plan (2024)

From crunchy and cheesy to juicy and savory, we've got every flavor profile covered.

Reducing your carb intake can have health benefits, but figuring out a low-carb weekday lunch every day of the week can admittedly be challenging.

But with a bit of creativity, we've figured out a ton of easy keto lunch recipes you can enjoy at home or bring to work. From keto-friendly cheese bread and pan-fried salmon to pesto chicken bakes and cauliflower pizza, these easy keto lunch ideas might be low-carb — but they're high on taste.

1. Steak Salad with Dijon Vinaigrette

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tasty.co

Who said salads can't be satisfying? Packed with flavor from punchy Gorgonzola, roasted tomatoes and red onion, and a shallot-Dijon dressing, this is a lunch worth savoring.

Recipe: Steak Salad with Dijon Vinaigrette

2. French Omelette

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tasty.co

Simple and elegant, sometimes a classic omelette hits the spot. Made with just a handful of basic ingredients, it's easy to pull together whenever the hunger pangs hit.

Recipe: French Omelette

3. Bacon Ranch Chicken Bake

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tasty.co

It's everyone's favorite Costco food court flavor combo, minus the carbs. Bake up a batch at the beginning of the week for several days of easy lunches.

Recipe: Bacon Ranch Chicken Bake

4. Loaded Summer Cauliflower Salad

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tasty.co

We aren't kidding about loaded–this salad is packed with all of your high-protein, low-carb faves, like bacon, hard-boiled eggs, cheddar cheese, and roasted cauliflower. A creamy lemon-mustard dressing ties everything together. The best part? With no lettuce, this salad won't be wilted come lunch time.

Recipe: Loaded Summer Cauliflower Salad

5. Cheesesteak Roll-Ups

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tasty.co

No wrap? No problem! Tender beef is loaded with sautéed peppers and onions and melty Provolone for a flavorful and filling lunch.

Recipe: Cheesesteak Roll-Ups

6. Cloud Bread

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tasty.co

This three-ingredient "bread" couldn't be easier to make. Load it up with your favorite deli meats, cheeses, and sauces for the sandwich of your dreams.

Recipe: Cloud Bread

7. Keto Bacon Cauliflower “Mac” ‘N’ Cheese

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tasty.co

You can make this with pre-riced cauliflower, but I personally love chopping up my own so I can toss a few chunkier pieces into my "mac" and cheese. Warning: You can easily eat a whole head of cauliflower with this recipe.

Recipe:Keto Bacon Cauliflower “Mac” ‘N’ Cheese

8. Keto-Friendly Flatbread

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tasty.co

Cancel your lunch plans — this is the most delicious flatbread I've ever tried, and there's no way it won't seduce you, too. Even better, the recipe can be adapted to serve as a pizza crust, chips, or breadsticks. With this recipe bookmarked, you'll never want to go back to normal flatbread again.

Recipe:Keto-Friendly Flatbread

9. Salsa-Braised Chicken with Avocado

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tasty.co

This recipe is as easy as adding salsa verde to browned chicken thighs and topping it with sliced avocados. Serve with sour cream and a few spoonfuls of salsa for even more flavor.

Recipe:Salsa-Braised Chicken with Avocado

10. 90-Second Keto Bread

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tasty.co

This recipe combines almond flour, Parmesan cheese, baking powder, and a large egg to create a soft and fluffy bread that's flavorful, moist, and low-carb. The best part is, it cooks in just 90 seconds in your microwave.

Recipe:90-Second Keto Bread

11. Chicken Pesto and Zucchini “Pasta”

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tasty.co

Every time I make pesto, I always think, why don't I do that more often? It's easy, comes together with few ingredients, and makes everything taste amazing. Try it in this chicken and zucchini noodles recipe for a start.

Recipe:Chicken Pesto and Zucchini “Pasta”

12. Pan-Fried Salmon

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tasty.co

Who knew that one of my favorite go-to dishes is actually keto-friendly? Pro tip: Make extra and save it for lunch tomorrow. You'll be glad you did.

Recipe:Pan-Fried Salmon

13. Super Fluffy Omelet

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tasty.co

To achieve the ultimate fluffy omelet, make sure to really pull your sleeves up and whisk the egg whites until they look like gentle, fluffy white clouds. To speed up the process, you can also use a hand mixer on low speed.

Recipe:Super Fluffy Omelet

14. Spinach Artichoke Spaghetti Squash

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tasteandtellblog.com

I love spaghetti squash because it's mildly nutty but not overpowering in flavor. It's also got a fun and stringy texture that makes me feel like I'm carving out a pumpkin.

Recipe:Spinach Artichoke Spaghetti Squash

15. Pesto Chicken Bake

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tasty.co

This cheesy chicken bake is smothered in pesto and topped with fresh tomato slices. If you're particularly hungry, try pairing it with a keto-friendly side dish like a bacon Brussels sprouts salad, creamed kale, or stuffed mushrooms.

Recipe:Pesto Chicken Bake

16. Gourmet Rib Eye Steak

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tasty.co

For many people who are trying out a more keto-friendly nutritional plan, eating gourmet cuts of meat is one of the biggest perks. Eat as-is, or slice it up for a hearty salad topping or a steak sandwich (with keto-friendly flatbread, of course).

Recipe:Gourmet Rib Eye Steak

17. Pumpkin-Seed-Crusted Tofu with Poached Eggs

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bonappetit.com

It's crunchy, it's nutty, it's filled with protein, and it's absolutely delicious! I love this recipe because it reminds me there are a thousand and one ways to make and enjoy tofu. To ensure that yours remains low-carb, remember to use a low-carb panko (breadcrumb) substitute, like almond meal or pork rinds. And instead of noodles, use zoodles or your favorite noodle substitute.

Recipe:Pumpkin-Seed-Crusted Tofu with Poached Eggs

18. Vietnamese Shaking Beef

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tasty.co

This scrumptious dish is called "shaking beef" because of how vigorously chefs shake their woks to ensure each cube of beef is cooked to perfection. For even better results, don't overcrowd the wok with too much meat at one time. Serve with cauliflower rice for a perfect low-carb meal.

Recipe:Vietnamese Shaking Beef

19. Keto Caprese Avocado Bowls

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tasty.co

Make sure to use a spoon — not a knife — to dig out the avocado pits!

Recipe:Keto Caprese Avocado Bowls

20. Chicken Cobb Salad

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tasty.co

This airtight storage method means you get to mix your cobb salad without lettuce flying all over your kitchen.

Recipe:Chicken Cobb Salad

21. Cauliflower Pizza with Greek Yogurt Pesto & Grilled Veggies

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foodfaithfitness.com

Ninety-nine percent of the reason I eat pizza is so I can have a crunchy, filling base to eat loads of cheese. This cauliflower crust — made with cauliflower, Parmesan cheese, and eggs — gets the job done pretty perfectly.

Recipe:Cauliflower Pizza with Greek Yogurt Pesto & Grilled Veggies

22. Low-Carb Gluten-Free Cheese Bread

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tasty.co

Refrigerate for the full 30 minutes, or even longer, to make sure the shape holds up in the oven. Trust me, the wait will be worth it when you're in cheesy biscuit heaven.

Recipe:Low-Carb Gluten-Free Cheese Bread

23. Jerk Chicken Wings

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tasty.co

These jerk chicken wings get the job done. Anytime I make this recipe, I make sure to make a double batch of the dry ingredient mix to use as a quick rub on chicken later.

Recipe:Jerk Chicken Wings

24. Keto Breakfast Sandwiches

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tasty.co

If you like eggs as much as I do, you'll be thrilled by this sandwich, which basically replaces English muffins with eggs. All you need are five more ingredients to complete the recipe.

Recipe:Keto Breakfast Sandwiches

25. One-Pan Chicken Fajita

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tasty.co

This recipe has it all: protein, vegetables, and a killer seasoning mix you can make with spices you have at home. Plus, it's all cooked in a piece of parchment paper that keeps the flavor (and mess) in.

Recipe:One-Pan Chicken Fajita

26. Ginger Mushroom Shrimp Stir-fry

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tasty.co

This stir-fry provides the perfect sauce and base for a personalizable lunch. Want more crunch? Add some sliced bell peppers or sliced almonds. Some more spice? Add chili flakes or chili oil. More umami flavor? Add a few drops of fish sauce. And the list goes on and on. What would I do without you, humble stir-fry?

Recipe:Ginger Mushroom Shrimp Stir-fry

27. Bacon-wrapped Brussels Sprouts

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tasty.co

For proof that roasting any vegetable makes it taste 100 times better, you need look no further than Brussels sprouts. Here, they're roasted using fatty bacon, not olive oil, and the result really is as delicious as it sounds.

Recipe:Bacon-wrapped Brussels Sprouts

Meal Prep On Fleek / Via mealpreponfleek.com

Because life is just better with a great buffalo chicken recipe.

Recipe: Buffalo Chicken Stuffed Peppers

29. Chipotle Lime Shrimp Bowls

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Eat Yourself Skinny / Via eatyourselfskinny.com

You'll be on island time with this flavorful recipe.

Recipe:Chipotle Lime Shrimp Bowls

Even tastier if you pretend you're eating it on a boat in Santorini.

Recipe: Sheet Pan Greek Chicken and Veggies

31. Spaghetti Squash Boats with Spicy Sausage

The 33 Best Keto Lunches For People Following A Low-Carb Plan (30)

Eat Yourself Skinny / Via eatyourselfskinny.com

With eight net carbohydrates per cup, spaghetti squash fits into a keto diet in moderation. So squash those cravings!

Recipe:Spaghetti Squash Boats with Spicy Sausage

32. Vegan Walnut Chili

The 33 Best Keto Lunches For People Following A Low-Carb Plan (31)

Abbey's Kitchen / Via abbeyskitchen.com

The secret ingredient in this creative vegan chili recipe? Dark chocolate.

Recipe:No Bean Chili

33. Smoked Salmon Roll-Ups

The 33 Best Keto Lunches For People Following A Low-Carb Plan (32)

The Kitchn / Via thekitchn.com

Basically a grown-up Lunchables. More fun box ideas here.

Recipe:Smoked Salmon Roll-Ups

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    The 33 Best Keto Lunches For People Following A Low-Carb Plan (2024)

    FAQs

    What foods can I eat unlimited on keto? ›

    Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

    What is the most filling food on keto? ›

    13 of the best keto foods that keep you full
    • Mushrooms are a very filling vegetable. ...
    • Sauerkraut is rich in filling fiber. ...
    • Coconut yogurt can promote satiation. ...
    • Green pesto has an amazing fiber content. ...
    • Sardines are incredibly healthy. ...
    • Add eggs to your diet . ...
    • Make sure you are consuming full-fat dairy.
    Oct 9, 2018

    What is the number one staple on a keto diet? ›

    Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content. Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.

    What are the top 5 keto foods? ›

    These are the top 10 keto foods you should include if you're on...
    • Salmon. Whether wild or farm-raised, salmon is rich in fat, making it an essential ketogenic diet staple. ...
    • Eggs. This affordable protein and fat source is highly versatile. ...
    • Cauliflower. ...
    • Greens. ...
    • Avocado. ...
    • Nuts. ...
    • Olive oil. ...
    • Zucchini.

    What should I eat first in the morning on keto? ›

    Top your protein-packed plain yogurt with some keto-friendly granola and a small bit of fruit for a breakfast treat. Avoid carb-heavy fruits such as apples and bananas, and stick to a small sampling of low-carb choices such as blackberries, raspberries, and star fruit.

    What foods are 100% carb free? ›

    Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.

    What foods are surprisingly keto? ›

    11 surprising foods you can eat on the Keto diet
    • Buffalo wings. You might need to customize them first. ...
    • Guacamole. Whether it costs extra or not, you can enjoy it. ...
    • Pizza. You just need to make a few adaptations. ...
    • Chia pudding. ...
    • Wine. ...
    • Cream cheese. ...
    • Bacon. ...
    • Pork rinds.
    Jun 21, 2018

    What foods speed up ketosis? ›

    Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.

    What food is filling but not carbs? ›

    36 tasty, low-carb foods that will keep you full and satisfied
    • Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
    • Broccoli. ...
    • Coconut oil. ...
    • Eggplant. ...
    • Eggs. ...
    • Grapefruit. ...
    • Greek yogurt. ...
    • Green beans.
    Mar 20, 2024

    What fruit is keto-friendly? ›

    Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

    What alcohol can you drink on keto? ›

    Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.

    Can I eat a whole avocado on keto? ›

    If you have decided to follow a ketogenic diet, you should know that the avocado is a fruit you can include in your meals due to its healthy fat content. Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet.

    What lunch meat is good for keto diet? ›

    Nearly all minimally processed meats are good sources of keto-friendly protein, including beef, chicken, fish, shellfish, pork, turkey, bison, and lamb. A 100-gram serving of these meats typically contains 17-21 grams of protein. Fattier cuts, like bacon and sausage, are lower in protein than leaner cuts.

    What is the best first meal for keto? ›

    What to eat in the first week of your keto diet
    • Breakfast: You can fry two eggs in butter and serve them with sauteed greens of your choice.
    • Lunch: Go with a bunless burger and top it with vegetables of your choice (mushrooms, tomatoes, or peppers) and some cheese and avocado.
    Jun 15, 2022

    Can you eat lunch on keto? ›

    But with a bit of creativity, we've figured out a ton of easy keto lunch recipes you can enjoy at home or bring to work. From keto-friendly cheese bread and pan-fried salmon to pesto chicken bakes and cauliflower pizza, these easy keto lunch ideas might be low-carb — but they're high on taste.

    Should you eat 3 meals a day on keto? ›

    There are no limitations or rules about meal patterns. Besides, each individual is different. You only have to be careful not to keep yourself too hungry in between meals. If you do this, you will overeat later.

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