17 Ideas For a Delicious Keto Lunch

Quick Meals and Make-Ahead Dishes

By
Laurel Randolph
Photo of Laurel Randolph
Laurel Randolph
A fervid lover of the culinary arts and all things Instant Pot, Laurel has been writing about food for 10 years. One of her cookbooks was the #2 cookbook of 2017.
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Updated on 01/29/21
Thai Mini Shrimp Lettuce Wraps

The Spruce / Diana Chistruga

If you're living the keto lifestyle and you're running out of ideas for that pesky midday meal, then it's time to get some lunchtime inspiration. From quick and easy salads and bowls to hearty soups and meaty mains that are easy to make ahead, these recipes are another reason to look forward to your lunch break.

  • 01 of 17

    Grilled Chicken Salad

    grilled chicken salad

     The Spruce / Leah Maroney

    Marinated grilled chicken, crispy cucumbers, creamy avocado, and juicy tomatoes combine with blue cheese and a tasty vinaigrette for a high-protein, low-carb lunch. The chicken can be grilled ahead of time and reheated or served cold. Exclude the sugar in the dressing or replace it with a keto sweetener.

  • 02 of 17

    Keto Taco Casserole

    Baked low carb taco casserole.
    The Spruce / Diana Rattray

    Riced cauliflower makes an effortless substitute for the typical cooked rice in this keto taco casserole. Salsa, ground beef, spices, and plenty of cheese make it a satisfying lunch. Prepare it ahead of time and reheat in the microwave for a quick hot meal.

  • 03 of 17

    Thai Chicken Soup With Coconut Milk (Tom Ka Gai)

    Thai Chicken Soup With Coconut Milk

    The Spruce

    Lemongrass, chiles, and galangal make this Thai chicken soup fragrant and flavorful. A little coconut milk adds body and creaminess. The whole dish comes together in less than half an hour, but it also tastes great leftover.

  • 04 of 17

    Cauliflower Fried Rice

    Cauliflower Fried Rice

    The Spruce / Stephanie Goldfinger

    Riced cauliflower cooks up surprisingly similar to rice, especially when used to make this low-carb fried rice. You can add your choice of mix-ins, like fresh veggies and cooked, cubed meat like chicken or pork. It's a great way to use up leftover odds and ends and get lunch on the table in just 20 minutes.

    Continue to 5 of 17 below.
  • 05 of 17

    Spaghetti Squash Pad Thai

    Spaghetti Squash Pad Thai

    The Spruce / Jennifer Perillo

    Spaghetti squash is a nice low-carb alternative to noodles in this keto-friendly take on pad Thai. The tofu can be swapped for cooked chicken, pork, or shrimp if desired. Leave out the sugar or swap it for a keto-friendly sweetener.

  • 06 of 17

    Italian Sausage and Peppers

    Italian sausage and peppers in a pan

     The Spruce / Leah Maroney

    Sausage and peppers is a classic flavor combo that everyone loves. Use a mixture of spicy and mild sausages, and different colors of bell peppers for a fun lunch. The dish mostly cooks unattended, but if you're eating on the go, make it ahead of time and reheat.

  • 07 of 17

    Egg Roll in a Bowl

    egg roll in a bowl

     The Spruce / Leah Maroney

    Enjoy a warm, one-dish lunch in just 15 minutes when you make egg roll in a bowl. With all of the flavors you love including ground pork, cabbage, and spicy mayo, this keto-friendly dish ditches the usual wonton wrapper and deep-frying for a quick and easy sauté.

  • 08 of 17

    Instant Pot Barbacoa

    Barbacoa tacos with fixings.

    The Spruce / Diana Rattray

    Perfectly tender barbacoa is made in a fraction of the time in the Instant Pot. Make the beef and shred it ahead of time, then pack it up and reheat for a protein-packed lunch. Try serving with lettuce leaves and taco fixings for low-carb tacos, or make your own cauliflower tortillas.

    Continue to 9 of 17 below.
  • 09 of 17

    Thai Mini Shrimp Lettuce Wraps

    Thai Mini Shrimp Lettuce Wraps

    The Spruce / Diana Chistruga

    Turn coconut shrimp into a healthy main dish by tossing small shrimp with shredded coconut, peanuts, onions, and a punchy sauce made with fresh chili, lime, and fish sauce. Serve it all over crisp lettuce leaves for a refreshing treat. Leave out the tiny amount of sugar in the lettuce wraps recipe to keep it keto.

  • 10 of 17

    Sheet Pan Greek Chicken

    Sheet Pan Greek Chicken

    The Spruce / Morgan Walker 

    Plenty of dried herbs, lemon juice, and olive oil give this easy sheet pan chicken recipe lots of Greek-style flavor. Feel free to toss a few other veggies onto the pan like thick asparagus spears or broccoli for a complete meal. Top with plenty of feta cheese.

  • 11 of 17

    Keto Nachos

    keto nachos

     The Spruce / Leah Maroney

    Make lunchtime fun by treating yourself to a plate full of keto nachos. Topped with rotisserie chicken, an easy cheese sauce, guacamole, sour cream, and salsa, it's everything nachos should be and more. Make keto tortilla chips ahead of time for quick assembly.

  • 12 of 17

    Dairy-Free Crustless Keto Spinach Quiche

    Dairy-Free Crustless Spinach Quiche

    The Spruce / Stephanie Goldfinger

    This crustless keto quiche is easy to make and requires a short list of ingredients. Make it ahead of time and stash it in the fridge for a lightning fast lunch. Serve it alongside a green salad for a French-style meal that will keep you going until dinnertime without weighing you down.

    Continue to 13 of 17 below.
  • 13 of 17

    Chicken Avocado Soup (With Variations)

    Chicken avocado soup

    The Spruce

    Chicken is cooked in broth for this breezy soup recipe, lending the dish lots of robust flavor. Make the chicken avocado soup ahead of time, adding the diced avocado after reheating and just before serving. Add more veggies to the soup if you like and top with a big squeeze of fresh lime.

  • 14 of 17

    Raw Vegan Pad Thai Salad

    Raw vegan pad thai

    The Spruce

    Crunchy, raw veggies and zucchini noodles are the base for this extra easy pad Thai-inspired salad. To turn this into a main dish worthy of lunch status, top with sliced, cooked chicken, salmon, or even steak.

  • 15 of 17

    Easy Chili Colorado With Beef

    Easy chile colorado recipe

    ​The Spruce / Julia Hartbeck

    Make slow-cooked chili Colorado ahead of time and stash it for your next few lunches. The perfectly spiced, tender beef tastes great served over cauliflower rice, with an assortment of veggies, or in lettuce wraps topped with avocado or sour cream.

  • 16 of 17

    Greek Salad With Lettuce and Lemon Garlic Dressing

    Classic Greek salad recipe

    The Spruce / Ahlam Raffii

    You simply can't go wrong with a Greek salad. The combination of juicy tomatoes, crunchy cucumbers, salty feta cheese, and briny olives is a classic for a reason. Customize the dish as you see fit, swapping the lettuce for spinach or kale or added a cooked protein on top.

    Continue to 17 of 17 below.
  • 17 of 17

    Zucchini Noodles With Shrimp Scampi

    Zoodles with Shrimp

    wmaster890 / Getty Images

    Have a restaurant-worthy homemade lunch ready in 20 minutes flat when you make zucchini noodles with shrimp scampi. The low-carb dish has all of the flavors of a classic scampi without the noodles. You can swap the dry vermouth for chicken or vegetable broth and a little extra lemon if you like.