15 Easy Keto Lunch Recipes for Every Day

Keto lunches are all about keeping carbs low while fueling your body with healthy fats and protein.

These 15 keto lunch recipes combine fresh vegetables, quality proteins, and flavorful seasonings to create satisfying, low-carb meals.

From salads and wraps to hearty bowls and casseroles, each recipe is designed to be simple, nutritious, and delicious.

With these recipes, you can enjoy quick, energizing lunches that support your ketogenic lifestyle without sacrificing taste.

Whether at home or on the go, these ideas make keto lunches exciting and easy to prepare.

15 Easy Keto Lunch Recipes for Every Day

Keto lunches can be both satisfying and flavorful, proving that low-carb meals don’t have to be boring.

These 15 recipes provide a variety of options, from light salads to hearty casseroles, all perfect for staying in ketosis.

Using fresh vegetables, quality proteins, and healthy fats, these lunches keep you full, energized, and on track with your keto goals.

With these recipes, meal prep is simple, enjoyable, and versatile.

Eating keto doesn’t mean missing out on flavor—these lunches make every midday meal delicious and nutritious.

Keto Chicken Avocado Salad

This refreshing keto salad combines tender grilled chicken, creamy avocado, and crisp greens for a satisfying low-carb lunch.

It’s high in protein and healthy fats, keeping you full and energized throughout the day.

Ingredients:

• 2 cups cooked chicken breast, diced
• 1 ripe avocado, diced
• 2 cups mixed salad greens
• ½ cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

• In a large bowl, combine cooked chicken, avocado, salad greens, and cherry tomatoes.
• Drizzle with olive oil and lemon juice, then season with salt and pepper.
• Toss gently until ingredients are well mixed and evenly coated.
• Serve immediately or chill for 15–20 minutes for a refreshing taste.

Avocado and olive oil provide healthy fats while chicken offers protein for a satisfying meal.

This salad is light, flavorful, and perfect for a keto-friendly lunch.

It can be served on its own or with a side of low-carb crackers.

Keto Zucchini Noodle Shrimp Bowl

A low-carb twist on pasta featuring zucchini noodles and sautéed shrimp in a garlic butter sauce.

It’s flavorful, filling, and ideal for keto lunch lovers.

Ingredients:

• 2 medium zucchinis, spiralized
• 8 oz shrimp, peeled and deveined
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ¼ teaspoon red pepper flakes
• Salt and pepper to taste
• 1 tablespoon grated Parmesan cheese (optional)

Instructions:

• Heat olive oil and butter in a skillet over medium heat.
• Sauté garlic and red pepper flakes for 1–2 minutes.
• Add shrimp and cook until pink and opaque, about 3–4 minutes.
• Toss in zucchini noodles and cook for 2–3 minutes until tender but not mushy.
• Season with salt, pepper, and sprinkle Parmesan cheese if desired.

Shrimp provides high-quality protein while zucchini noodles keep carbs extremely low.

This bowl is light, quick to prepare, and bursting with flavor.

It’s perfect for a satisfying keto lunch or dinner.

Keto BLT Lettuce Wraps

A low-carb alternative to sandwiches using crispy bacon, fresh lettuce, and ripe tomatoes.

It’s flavorful, crunchy, and keeps carbs minimal while staying filling.

Ingredients:

• 4 large lettuce leaves (Romaine or Butter lettuce)
• 8 slices cooked bacon
• 1 medium tomato, sliced
• ½ avocado, sliced
• 1 tablespoon mayonnaise (sugar-free)
• Salt and pepper to taste

Instructions:

• Lay out lettuce leaves on a plate and spread mayonnaise evenly on each leaf.
• Layer bacon, tomato slices, and avocado on each lettuce leaf.
• Sprinkle with salt and pepper to taste.
• Roll the lettuce leaves tightly around the fillings to form wraps.
• Serve immediately for best crunch.

Lettuce wraps provide a fresh, crunchy base while bacon and avocado add fat and flavor.

These wraps are perfect for a quick, low-carb keto lunch.

They’re portable and ideal for meal prep or on-the-go meals.

Keto Eggplant Parmesan Bake

A cheesy, low-carb version of classic eggplant Parmesan, baked without breadcrumbs.

It’s hearty, satisfying, and perfect for a keto-friendly lunch.

Ingredients:

• 1 medium eggplant, sliced into ½-inch rounds
• 1 cup marinara sauce (sugar-free)
• 1 cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C) and brush eggplant slices with olive oil.
• Season eggplant with salt, pepper, and Italian seasoning.
• Arrange slices in a baking dish and layer with marinara sauce and mozzarella cheese.
• Sprinkle Parmesan cheese on top and bake for 25–30 minutes until cheese is melted and bubbly.
• Let cool for 5 minutes before serving.

Eggplant provides fiber while cheese adds fat and protein for keto compliance.

This dish is hearty, comforting, and perfect for lunch or light dinner.

It can be paired with a side salad for extra freshness.

Keto Tuna Salad Stuffed Avocados

A creamy, protein-packed tuna salad served inside ripe avocado halves for a filling low-carb meal.

It’s quick, flavorful, and perfect for a keto lunch or snack.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 can tuna in water, drained
• 2 tablespoons mayonnaise (sugar-free)
• 1 teaspoon Dijon mustard
• 1 tablespoon chopped celery
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• In a bowl, mix tuna, mayonnaise, Dijon mustard, celery, lemon juice, salt, and pepper.
• Scoop a small portion of avocado flesh to enlarge the cavity for the tuna mixture.
• Spoon tuna salad evenly into each avocado half.
• Serve immediately or chill for 10–15 minutes for a refreshing flavor.

Avocado adds healthy fats while tuna provides protein for a balanced keto meal.

This dish is simple, satisfying, and perfect for a low-carb lunch or snack.

It’s great for meal prep and can be enjoyed cold or slightly chilled

Keto Chicken Alfredo Zucchini Boats

These zucchini boats are stuffed with creamy chicken Alfredo, making a flavorful low-carb lunch.

They’re rich in protein, healthy fats, and completely keto-friendly.

Ingredients:

• 2 medium zucchinis, halved lengthwise and scooped
• 1 cup cooked chicken, shredded
• ½ cup heavy cream
• ¼ cup grated Parmesan cheese
• ½ cup shredded mozzarella cheese
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• Preheat oven to 375°F (190°C) and brush zucchini halves with olive oil.
• In a skillet, heat heavy cream, Parmesan, and garlic powder, stirring until smooth.
• Add shredded chicken and cook for 2–3 minutes to combine flavors.
• Fill zucchini halves with chicken Alfredo mixture and top with mozzarella.
• Bake for 15–20 minutes until cheese is melted and zucchini is tender.

This dish is creamy, satisfying, and packed with protein and fats while keeping carbs low.

It’s perfect for a keto-friendly lunch or light dinner.

These zucchini boats are ideal for meal prep or a weekend treat.

Keto Taco Salad Bowl

A low-carb taco salad with seasoned ground beef, cheese, and fresh vegetables.

It’s flavorful, crunchy, and perfect for a satisfying keto lunch.

Ingredients:

• 1 lb ground beef
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon paprika
• Salt and pepper to taste
• 2 cups shredded lettuce
• ½ cup diced tomatoes
• ¼ cup shredded cheddar cheese
• 2 tablespoons sour cream

Instructions:

• Heat olive oil in a skillet over medium heat.
• Add ground beef and season with chili powder, cumin, paprika, salt, and pepper.
• Cook until beef is browned and fully cooked, about 6–8 minutes.
• In a bowl, layer shredded lettuce, diced tomatoes, cooked beef, and shredded cheddar.
• Top with a dollop of sour cream and serve immediately.

This salad provides protein, healthy fats, and fiber while keeping carbs very low.

It’s colorful, flavorful, and perfect for a keto-friendly lunch.

It can be adjusted with avocado or hot sauce for extra taste.

Keto Eggplant and Ground Beef Skillet

A savory low-carb skillet featuring ground beef, roasted eggplant, and cheese.

It’s hearty, filling, and ideal for a keto-friendly lunch or dinner.

Ingredients:

• 1 medium eggplant, diced
• ½ lb ground beef
• 1 small onion, chopped
• 1 clove garlic, minced
• ½ cup shredded mozzarella cheese
• 1 tablespoon olive oil
• Salt, pepper, and Italian seasoning to taste

Instructions:

• Heat olive oil in a large skillet over medium heat and sauté onion and garlic for 2–3 minutes.
• Add ground beef and cook until browned.
• Stir in diced eggplant and season with salt, pepper, and Italian seasoning.
• Cover and cook 8–10 minutes until eggplant is tender.
• Sprinkle mozzarella cheese on top and cover until melted, about 2 minutes.

This skillet is rich in protein, healthy fats, and fiber while staying low in carbs.

It’s a satisfying and flavorful keto-friendly lunch option.

Serve hot with a side salad for extra freshness.

Keto Chicken Caesar Salad

A classic Caesar salad made keto-friendly by skipping croutons and using a creamy dressing.

It’s high in protein, low-carb, and perfect for lunch.

Ingredients:

• 2 cups chopped Romaine lettuce
• 1 cup cooked chicken breast, sliced
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons Caesar dressing (sugar-free)
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

• In a large bowl, combine lettuce and sliced chicken.
• Drizzle with Caesar dressing and toss to coat evenly.
• Sprinkle with Parmesan cheese and season with salt and pepper.
• Serve immediately for a fresh, crunchy, and creamy salad.

Chicken provides protein while olive oil and dressing supply healthy fats for keto compliance.

This salad is light yet satisfying, making it perfect for a quick keto lunch.

It’s easy to prepare and ideal for meal prep or an on-the-go meal.

Keto Buffalo Chicken Lettuce Wraps

Spicy buffalo chicken wrapped in crisp lettuce leaves for a flavorful, low-carb lunch.

It’s protein-packed, full of flavor, and completely keto-friendly.

Ingredients:

• 2 cups cooked shredded chicken
• ¼ cup buffalo sauce (sugar-free)
• 4 large lettuce leaves
• 2 tablespoons cream cheese
• 1 tablespoon chopped green onions
• Salt and pepper to taste

Instructions:

• In a bowl, combine shredded chicken, buffalo sauce, and cream cheese until evenly coated.
• Spoon the mixture onto lettuce leaves.
• Sprinkle with chopped green onions and season with salt and pepper.
• Roll lettuce leaves around the filling and serve immediately.

This dish is high in protein, healthy fats, and flavor while keeping carbs minimal.

It’s perfect for a spicy, satisfying keto lunch or snack.

These wraps are portable and ideal for meal prep or quick meals

Keto Salmon and Avocado Salad

A refreshing, nutrient-packed salad featuring grilled salmon and creamy avocado.

It’s high in healthy fats and protein, perfect for a low-carb lunch.

Ingredients:

• 2 cups mixed greens
• 6 oz grilled salmon fillet, flaked
• 1 ripe avocado, diced
• ½ cup cucumber, sliced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• In a bowl, combine mixed greens, cucumber, and avocado.
• Flake grilled salmon over the salad.
• Drizzle with olive oil and lemon juice, then season with salt and pepper.
• Toss gently to combine and serve immediately.

This salad is rich in omega-3s, protein, and healthy fats while staying low-carb.

It’s perfect for a filling keto lunch or light dinner.

Serve chilled or at room temperature for maximum flavor.

Keto Zoodle Chicken Stir-Fry

A quick, low-carb stir-fry with zucchini noodles, chicken, and colorful vegetables.

It’s flavorful, protein-rich, and perfect for a keto lunch or dinner.

Ingredients:

• 2 medium zucchinis, spiralized
• 1 cup cooked chicken breast, sliced
• ½ cup bell peppers, sliced
• 1 tablespoon coconut oil
• 2 tablespoons soy sauce (or coconut aminos)
• 1 teaspoon sesame oil
• 1 clove garlic, minced

Instructions:

• Heat coconut oil in a skillet over medium heat.
• Sauté garlic and bell peppers for 2–3 minutes.
• Add chicken slices and cook until heated through.
• Toss in zucchini noodles and drizzle with soy sauce and sesame oil.
• Cook 2–3 minutes until noodles are tender but firm.

Zoodles provide a low-carb alternative to pasta while chicken adds protein.

This stir-fry is colorful, tasty, and perfect for a keto-friendly lunch.

It’s quick to prepare and ideal for meal prep or weeknight meals.

Keto Turkey and Cheese Roll-Ups

Low-carb turkey and cheese roll-ups make a simple, satisfying keto lunch.

They’re high in protein and healthy fats while keeping carbs minimal.

Ingredients:

• 6 slices deli turkey
• 3 slices cheddar cheese
• 1 tablespoon mayonnaise (sugar-free)
• 1 teaspoon Dijon mustard
• Lettuce leaves (optional)

Instructions:

• Lay turkey slices flat and spread mayonnaise and Dijon mustard over each slice.
• Place a slice of cheese on top of each turkey slice.
• Roll turkey tightly around the cheese, optionally wrapping in a lettuce leaf.
• Secure with toothpicks if needed and serve immediately.

These roll-ups are quick, portable, and perfect for a keto-friendly lunch or snack.

They provide protein, fat, and flavor while staying low-carb.

They’re ideal for meal prep or on-the-go eating.

Keto Greek Chicken Bowl

A keto-friendly Greek bowl with chicken, cucumber, olives, and feta cheese.

It’s flavorful, filling, and perfect for lunch or light dinner.

Ingredients:

• 1 cup cooked chicken breast, diced
• ½ cup cucumber, diced
• ¼ cup kalamata olives, sliced
• ¼ cup feta cheese, crumbled
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt, pepper, and oregano to taste

Instructions:

• In a bowl, combine chicken, cucumber, olives, and feta.
• Drizzle with olive oil and lemon juice.
• Season with salt, pepper, and oregano.
• Toss gently to combine and serve immediately.

This bowl is rich in protein, healthy fats, and Mediterranean flavors while staying low-carb.

It’s perfect for a satisfying keto lunch or meal prep.

It can be enjoyed chilled or at room temperature.

Keto Eggplant and Mozzarella Stacks

Low-carb baked eggplant stacks layered with mozzarella and marinara sauce.

They’re cheesy, satisfying, and perfect for a keto-friendly lunch.

Ingredients:

• 1 medium eggplant, sliced into ½-inch rounds
• ½ cup marinara sauce (sugar-free)
• 1 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C) and brush eggplant slices with olive oil.
• Season with salt, pepper, and Italian seasoning.
• Arrange eggplant slices on a baking sheet and top with marinara sauce and mozzarella.
• Bake for 20 minutes until cheese is melted and bubbly.
• Layer additional slices to form stacks if desired and serve warm.

These stacks are cheesy, flavorful, and completely low-carb.

They make a perfect lunch or light dinner for a keto diet.

They can be paired with a fresh salad for extra nutrition.