Keto Lunch Ideas

8 Best Keto Lunch Ideas You Should Try

Lunch is one of those meals that provide energy to power on through the day. Thus, the choice of a meal becomes an important decision. Furthermore, this decision becomes harder when you are on a diet. Especially when on a keto diet, the menu needs the right balance of fat, protein, and low carbs. We are here to help. The following are some of our favorite keto lunch ideas.

1- Taco Stuffed Avocados 

Taco Stuffed Avocados
Ingredients 
  • 4 ripe avocados
  • Juice of 1 lime
  • 1 tbsp extra-virgin olive oil
  • Freshly ground black pepper
  • 1 medium onion, chopped
  • Salt
  • 1 packet taco seasoning
  • 2/3 cups shredded Mexican cheese
  • 1 lb. ground beef
  • 1/2 cup shredded lettuce
  • 1/2 cup quartered grape tomatoes
  • Sour cream, for topping 

Process

  •  First, halve and pit avocados.
  •  To pit avocados, use a spoon to scoop out a bit of avocado, creating a more substantial well with each scoop
  •  Dice the avocado
  •  Then squeeze lime juice over all avocados (this prevents browning)
  •  Heat oil over medium heat, heat oil
  •  Cook for 5 minutes after adding onion 
  •  Then add ground beef and taco seasoning, keep breaking up the meat with a wooden spoon.
  • Season with salt and pepper
  • Cook until the beef loses its pinkness
  •  Then remove from heat and drain fat. 
  •  Finally, fill each avocado half with meat, then top with reserved avocado, cheese, lettuce, tomato, and sour cream.

2- Keto Broccoli Salad 

Keto Broccoli Salad
Ingredients-for the salad
  • Salt
  • 3 heads broccoli, cut into bite-size pieces
  • 1/2 cup shredded Cheddar
  • 1/4 red onion, thinly sliced
  • 1/4 cup toasted sliced almonds
  • 3 slices bacon, cooked and crumbled
  • 2 tbsp.freshly chopped chives 
Ingredients- for the dressing
  • 2/3 cup mayonnaise
  • 3 tbsp. apple cider vinegar
  • 1 tbsp.mustard
  • Salt
  • Freshly ground black pepper 
Process
  •  Boil 6 cups of salted water 
  • Keep a large bowl of ice water at a ready
  •  Then add broccoli to the boiling water and cook until tender
  •  Remove it and place in the prepared bowl of ice water
  •  After it cools, drain in a colander
  •  Then whisk to combine the dressing ingredients
  •  Season 
  •  Gather all ingredients in a large bowl and pour dressing over it 
  •  Toss until ingredients are combined and thoroughly coated in dressing 
  •  Refrigerate until ready to serve

3- Keto Egg Salad  

This keto lunch idea is definitely one of the most colorful meal ever!

Egg Salad
Ingredients
  • 3 tbsp. mayonnaise
  • 2 tsp. lemon juice
  • 1 tbsp. finely chopped chives
  • Freshly ground black pepper
  • Salt
  • 6 hard-boiled eggs, peeled and chopped
  • 1 avocado, cubed
  • Lettuce
  • Cooked bacon
Process
  • Whisk mayonnaise, lemon juice, and chives
  • Season with salt and pepper
  • Then add eggs and avocado and toss to combine
  • Finally, serve with lettuce and bacon. 

4- Keto Bacon Sushi

This next keto lunch idea has a cultural twist to it. Yes, you got it right! Japanese!

Bacon Sushi

A combo of salty, creamy, and crunchy!

Ingredients
  • 6 slices bacon, halved
  • 2 Persian cucumbers, thinly sliced
  • 2 medium carrots, thinly sliced 
  • 1 avocado, sliced 
  • 4 oz. cream cheese softened 
  • Sesame seeds, for garnish 
Directions
  •  Preheat oven to 400º
  •  With an aluminum foil, line a baking sheet and fit a cooling rack. 
  •  Lay and bake bacon halves in an even layer for 11 to 13 minutes.
  •  On the other hand, have cut cucumbers, carrots, and avocado ready
  •  When bacon is cool enough to touch, spread an even layer of cream cheese on each slice. 
  • Divide vegetables evenly between the bacon and place on one end. 
  • Roll up greens tightly. 
  •  Garnish with sesame seeds and serve.

The next four recipes are not only ideal keto lunches but also make some best dinner ideas. Also, it can be frozen for later. Here are our favorite low carb frozen meals:

5- Low Carb Chicken Parmesan

Low Carb Chicken Parmesan
mage source: Low Carb Chicken Parmesan
Ingredients
  • Chicken coating:
  • 1/2 cup almond flour
  • 1 tsp. Italian seasoning
  • 1/2 cup parmesan
  • 1/2 tsp. salt
  • 1 egg
  • 2 tsp. water
  • olive oil
Topping:
  • 1 cup shredded cheese
  • 2 lbs. chicken breast pounded into pieces
  • 1/4-1/2 thick cutlets
  • 2 cups marinara
Process
  •  Heat oven to 350 degrees.
  • Grease the baking pan.
  •  Pound chicken breasts gently with meat mallet by placing them in between sheets of plastic wrap 
  •  Divide cutlets into portions.
  •  Mix in a pan: almond flour, Parmesan, salt, and Italian seasoning.
  •  In a second small pan, mix egg and water.
  •  Dip the cutlets in egg wash and then in Parmesan mixture, coating well.
  • Heat olive oil in the skillet, over medium heat
  • Place cutlets in the skillet and let them brown on each side for about 5 minutes, till golden.
  • Place cutlets in the pan
  • Gently ladle marinara sauce over the chicken and sprinkle the mozzarella on top.
  • Bake 20-25 minutes until cheese is bubbly

Read an article about Does Potato Diet Work for Weight Loss?

6- Egg rolls in a bowl (keto crack slaw)

Egg rolls in a bowl
image source: Egg rolls in a bowl
Ingredients
The Keto Crack-Slaw Sauce
  • 2 tbsp Sesame Oil (pure)
  • 1/4 cup Coconut or Soy Sauce
  • 1 tbsp fish sauce
  • 1 tbsp rice vinegar (unseasoned)
  • 2 tbsp Erythritol of Fruit 
  • 1/2 tsp ginger (ground)
  • Meat & Veggies for Eggroll in a Bowl
  • 1 lb ground meat
  • 4 garlic cloves minced
  • 5 green onions chopped 
  • 1/4 cup chopped red onion 
  • 3 baby bell peppers(chopped)
  • 10 oz cabbage(shredded)
Process
  •  Gather ingredients of the sauce into a mixing bowl and whisk
  • Set it aside
  •  Heat the skillet on a medium to high heat
  •  Put garlic, peppers, green onions, red onions, mushrooms, and bell peppers to the pan.
  •  Sauté until tender 
  •  Then add ground meat and cook until it browns
  •  Next, pour in the sauce and add in the cabbage. 
  •  Stir while allowing the sauce to reduce by about half 
  •  Stop cooking the dish once the cabbage is tender.
  •  Finally, top with green onions, sriracha, and sesame seeds

7- Keto Short Rib Chili

This is is one of those keto lunch ideas that waters your mouth just at the sound of it.

Keto Short Rib Chili
image source: Keto Short Rib Chili
Ingredients
  •  3 lb bone- short ribs
  •  salt 
  • pepper
  •  1/4 cup bacon fat or other high-heat oil
  •  1/2 cup onion(chopped)
  •  1 large green pepper(chopped)
  •  2 cloves garlic(minced)
  •  1 medium jalapeno pepper(minced)
  •  2 tbsp chili powder
  •  1 tbsp cumin seeds
  •  1/2 tsp cayenne
  •  15 ounces can fire-roasted tomatoes
  •  1/3 cup beef bone broth
Process
  •  Preheat the oven to 300F
  • Season the ribs with salt and pepper.
  •  Melt the bacon fat in an oven over medium heat
  •  Once heated, add half of the short ribs and brown on all sides.
  •  Then remove to a plate and let brown the rest of the ribs
  • Transfer to the plate
  • Next, add the onion and pepper to the pot, sprinkle with salt, and saute until tender
  • Then add the garlic, jalapeno, chili powder, cumin, and cayenne, and cook until fragrant.
  • Stir the roasted tomatoes and bone broth until it simmers.
  •  Then put the short ribs back to the pot, cover and transfer to the oven
  •  Cook for 2 to 3 hours, let the meat tender
  •  Then remove the ribs, shred the meat and return the meat to the pot.
  •  Finally, adjust salt and pepper to taste and serve with your favorite chili toppings.

8- Herbed chicken and mushroom 

The last one to make it to our list of keto lunch ideas is the healthy combo of chicken and herbs!

chicken and mushroom
Herbed chicken and mushroom
Ingredients
  •  8 skin-on chicken thighs
  •  2 teaspoons sea salt
  •  1/2 teaspoon black pepper
  •  1 tablespoon plus 1 teaspoon dried oregano
  • 2 cloves garlic, minced
  •  1 tablespoon plus 1 teaspoon dried rosemary
  •  2 tablespoons olive oil
  • 1 tablespoon plus 1 teaspoon dried thyme
  •  8 ounces cremini mushrooms, quartered
  •  1 cup chicken stock
  •  2 tablespoons Dijon mustard
  •  Torn fresh parsley, optional as garnish
Process
  •  Preheat the oven to 400°F.
  •  Season both sides of the chicken thighs 
  •  Heat the olive oil in a medium heat
  •  Next, add the chicken to the skillet, skin side down.
  •  Cook until a nice and crispy skin is seen
  •  Flip the chicken thighs and transfer the skillet to the oven
  •  Let bake for 15 to 20 minutes, to let the chicken cook thoroughly
  •  Transfer the skillet back to the stovetop.
  •  Finally, remove the chicken from the pan, set aside, and cover to keep warm.
  •  Then, to the same skillet, add the mushrooms and cook over medium heat until liquid is released and are tender.
  •  Next, add the garlic, chicken stock, mustard, and the remaining seasonings
  •  Cook for an additional 3 minutes.
  •  Plate the chicken with sauce poured over the top
  •  Garnish with fresh parsley, if desired.
Reference links: drdavinahseats peaceloveandlowcarb alldayidreamaboutfood bakingoutsidethebox delish
Feature image source: ketogenic lunch

4 Comments

  1. Fitoru Fitness January 17, 2020
    • Aneesha January 17, 2020
  2. Fitoru Fitness January 24, 2020
  3. Fitoru Fitness May 8, 2020

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