How many of my readers have a busy office life and have no time to cook a quick and easy healthy keto-friendly low-carb lunch? I bet almost everyone. This is our reality, but it doesn’t mean you have to give up on your Ketogenic diet. In this post, you will find my personal 25 easy Keto lunch ideas you can prep at home and bring with you to work!
What can I eat meal prep for lunch on keto?
How many of my readers have a busy office life and have no time to cook a quick and easy healthy keto-friendly low-carb lunch? I bet almost everyone. This is our reality, but it doesn’t mean you have to give up on your Ketogenic diet. In this post you will find my personal TOP-16 of easy Keto lunch ideas you can prep at home and bring with you to work!
Well, restaurants are an option but it’s really difficult to find a place where they will offer you a keto lunch and think about our high fat, low carbs rule. So, what I suggest is cooking at home and bringing healthy ketogenic lunches to work. This way you can stay on your ketogenic meal plan and save money at the same time! If you are on a keto diet and you have a busy lifestyle, I would suggest preparing your meals in advance—maybe a night or a week before—so that you would not be in a hurry and neglect making your food.
With this, here are some keto-friendly food essentials and ingredients that are versatile. This means you can come up with over a hundred recipes with these foods!
- Meat
- Chicken
- Ground beef
- Steak
- Pork
- Shrimp
- Tuna
- Vegetables and Fruits
- Leafy greens
- Onions
- Peppers
- Cucumbers
- Avocado
- Blueberries
- Dairy
- Eggs and egg salads
- Cheese
- Zucchini
- Cobb salad
- Lettuce wrap
Is Meat OK in Keto lunch recipes?
To give you a quick answer, yes, lunch meat is perfectly fine when you are on a keto diet. Just be sure that you are opting for nice, lean meat with low carbs and no hidden sugar additives!
Here are some of the recommended lunch meats that you can incorporate on your meals:
- Chicken breast
- Ham
- Bologna
- Turkey
- Salami
- Beef sausage
- Corned beef
- Roast beef
- Pepperoni
Fitbit has provided a list of lunch meats along with their nutritional and diet information.
What can I eat for low-carb lunch?
To put it simply, a no-carb diet eliminates almost all carbs which may help many people lose pounds. It is also claimed that it may boost heart health and blood sugar control. This includes food that contain primarily protein or fat such as:
- Meat
- Fish
- Hard-boiled eggs
- Almonds
- Hazelnuts and walnuts
- Cheese
- Salad bowl
- Butter
Cheap and easy keto lunch ideas
I know that in today’s fast-paced environment, some of us forget or even neglect to give ourselves a proper meal. So one suggestion I would make is to prepare your meals in bulk! This will help you save time and not waste any food ingredients.
I like to rate the recipes because some of these easy cheap Keto lunch ideas are my favorite and I can cook them over and over again, but of course, tastes differ and you might rate them in a totally different order. See also Delicious Clean Keto Recipes.
Best Keto Lunch On the Go
25. Flavorful Keto Bacon Cheeseburger Wraps
One of the hardest things to give up when I try to stick to a diet is a big, hearty burger — thick, juicy, loaded with melted cheese, crispy bacon, and all the extras. Honestly, who can resist?
Luckily, this recipe lets you have it all — without the carbs. You’ve got seasoned ground beef, sizzling bacon, fresh tomatoes, and plenty of shredded cheese, all wrapped up in crisp lettuce leaves for that low-carb crunch.
And let’s be real — the best part of any burger is the pattie. So if you’re using ground beef, go all in and form those classic burger shapes. It makes the whole thing feel like the real deal, not just a sad diet version.
24. Healthy Turkey Bacon Ranch Pinwheels
It’s kind of wild to think that a recipe packed with cream cheese, deli meat, bacon, and ranch could still fit into a diet — but here we are, making it work!
The best part? It’s incredibly versatile. Want to spice things up? Stir a little chipotle into the cream cheese for a smoky kick.
Craving something fresh and tangy? Try spreading on a layer of zesty cranberry sauce for a flavor twist that totally works.
And if you’ve got those keto-friendly tortillas on hand, this combo wraps up perfectly for a quick, satisfying low-carb meal or snack.
23. Instant Pot Keto Spaghetti Sauce – Easy Low-Carb Lunch Idea!
Every home cook needs a go-to jar of homemade spaghetti sauce in the fridge — or better yet, a few jars ready to go.
It’s versatile, flavorful, and surprisingly healthy, making it the perfect companion to whatever’s on your dinner menu.
Crafted with tangy tomatoes, savory ground beef, and sweet bell peppers, this rich, hearty sauce adds depth to just about anything.
Of course, it’s great over spaghetti, but don’t stop there — pour it over roasted veggies, toss it with low-carb noodles, or layer it into casseroles. This sauce is made to go far beyond pasta night.
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22. Instant Pot Butter Paleo Keto Chicken Breakfast
If you’re a curry lover but not a fan of hovering over the stove, this recipe is about to become your go-to.
No stirring, no babysitting the pot — just toss chicken, spices, garlic, onion, tomatoes, and coconut cream into your Instant Pot, seal it up, and step away.
In about ten minutes, you’ll return to the rich aroma of creamy, flavorful butter chicken curry — ready to serve and impossible to resist.
21. Healthy and Tasty Instant Pot Cauliflower Rice
Cauliflower rice has become a go-to side dish in keto, gluten-free, and Paleo circles — and for good reason.
It mimics the texture of rice beautifully, but with far fewer carbs and a healthy dose of veggies.
If you’ve been curious about trying this rice alternative, now’s the perfect time to skip the store-bought bags and whip up a fresh, homemade batch.
All you need to do is steam the cauliflower briefly, mash or pulse it into rice-like pieces, and season to taste. It’s quick, customizable, and seriously satisfying!
20. Vegan Matcha Coconut Energy Balls
Matcha Tea Energy Balls are the ultimate grab-and-go treat — healthy, keto-friendly, gluten-free, and vegan all in one bite-sized snack.
Whether you’re looking for a quick breakfast, a mid-day pick-me-up, or a guilt-free dessert, these little bites have you covered.
I’m always on the hunt for nourishing recipes, and these energy balls tick every box. No cooking, no baking — just wholesome, protein-packed ingredients rolled into a deliciously convenient snack.
I created these Coconut Matcha Energy Balls because I often crave something sweet to power through my day — and let’s be honest, coconut and matcha are a match made in snack heaven.
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19. Lunch Idea for Keto Meal Prep – Eggplant Bake
This keto eggplant bake is a delicious low-carb twist on classic eggplant parmesan — minus the breading, of course.
Ready in about 45 minutes, it’s made with simple, wholesome ingredients: eggplant, olive oil, sea salt, pepper, tomato sauce, spinach, mozzarella, and parmesan.
The result? A warm, cheesy, tomato-rich dish that satisfies all those Italian comfort food cravings without the carbs.
If you’re in the mood for something hearty, flavorful, and keto-friendly, this eggplant bake is hard to beat.
18. Try to Make Easy Keto-friendly Chicken Legs
These baked chicken drumsticks are everything you want in a weeknight meal — Keto-friendly, gluten-free, Paleo-approved, and absolutely packed with flavor.
Marinated in a smoky paprika blend, the drumsticks are baked until juicy on the inside and perfectly crisp on the outside. It’s a simple, healthy, and budget-friendly dish the whole family will love.
In our home, chicken legs are a go-to, and drumsticks — the lower part of the leg quarter — are always a hit. The best part? You probably already have all the ingredients on hand.
Tasty, satisfying, and easy to prep — this is one chicken recipe you’ll want to keep on repeat.
17. Pesto Egg Muffins – Make This Recipe for Keto Breakfast!
Egg muffins are one of the easiest and most versatile options for a quick breakfast or healthy snack. They’re simple to whip up and perfect for meal prep.
For an extra flavor kick, I added a spoonful of my Basil & Macadamia Pesto, but feel free to switch it up with other delicious options like Paleo Avocado Pesto or Red Pesto — they all come together in minutes and instantly elevate your egg muffins.
I used frozen spinach (thawed and drained), but fresh spinach works just as well. Just blanch it in boiling water for about a minute, then transfer it to a bowl of icy water to cool quickly.
Squeeze out all the extra moisture before adding it to your mix, and you’re good to go!
See more Healthy Low-Carb Pesto Recipes.
16. Mexican-inspired Low Carb Taco Shells
While traditional cheese taco shells are simply melted shredded cheese molded into shape, this Spinach Keto Taco Shell recipe takes things up a notch.
It’s a more refined and flavorful twist — packed with nutrient-rich spinach, making it both healthier and more satisfying.
Not only do these green beauties taste better, but they’re also sturdier, holding your fillings without falling apart.
Say hello to your new favorite low-carb shell: the spinach cheese taco shell. It’s a fresh upgrade to your usual keto taco night!
What Can I eat for Lunch on Keto?
Some of us can’t go a whole day without eating anything. If you’re in a hurry to leave for work or school, then there might be a possibility that you will miss breakfast or just have a single bite of toast. So that leaves you with lunch as your first meal. If you are on a keto diet and you have a busy lifestyle, I would suggest preparing your meals in advance—maybe a night or a week before—so that you would not be in a hurry and neglect making your food.
With this, here are some keto-friendly food essentials and ingredients that are versatile. This means that you can come up with over a hundred recipes with these foods!
- Meat
- Chicken
- Ground beef
- Steak
- Pork
- Shrimp
- Vegetables and Fruits
- Leafy greens
- Onions
- Peppers
- Cucumbers
- Avocado
- Blueberries
- Dairy
- Eggs
- Cheese
15. Low Carb Pinwheels with Bacon for Busy Workdays
These cream cheese pinwheels are the ultimate combo of quick, tasty, and crowd-pleasing — perfect as a party appetizer or a grab-and-go snack for busy days.
Wrapped in savory deli ham and filled with a creamy, flavorful mix of cream cheese and crispy bacon, they deliver big flavor with minimal effort.
The best part? You only need 5 simple ingredients and 15 minutes to whip them up. Whether you’re entertaining or meal prepping, these pinwheels are a no-fuss, no-fail favorite!
Keto Salad Recipes for Lunch
14. Avocado Chicken Salad – Best Keto Lunch Idea!
If you’re looking to lighten things up without sacrificing flavor, this healthy chicken salad is a must-try.
While mayo fits into a keto lifestyle, it can be calorie-dense. Swapping it for mashed avocado gives you that same creamy texture, plus a boost of nutritious, heart-healthy fats.
The only catch? Avocado doesn’t hold up well over time, so this salad is best enjoyed fresh.
Quick, satisfying, and full of good-for-you ingredients — it’s a delicious way to stay on track.
13. Keto, Gluten Free, and Paleo Cauliflower Potato Salad
Have you hopped on the cauliflower bandwagon yet? If you’re following keto, it’s definitely time — this versatile veggie is a total game-changer.
Cauliflower makes a fantastic stand-in for potatoes or rice, so yes, you can still enjoy a classic “potato” salad without straying from your goals.
Just steam or boil the cauliflower until tender, let it cool, then mix it with your favorite creamy dressing.
And for an extra burst of flavor? I always toss in some crispy bacon — it’s keto-friendly and seriously delicious!
12. Keto Broccoli Salad – Perfect Lunch Idea for Meal Prep!
When I make broccoli salad, I usually reach for pine nuts and dried cranberries — but those are off the table on keto.
Luckily, this version is just as tasty, loaded with crispy fried bacon, shredded cheese, low-carb sunflower seeds, and a sweet, creamy dressing that brings it all together perfectly.
For the best texture and flavor, I recommend blanching the broccoli first. A quick 10–20 seconds in boiling water, followed by an ice bath, softens the crunch just enough and helps mellow out any bitterness.
The result? A delicious, keto-friendly salad you’ll want to make on repeat.
11. Easy and Tasty Keto Tuna Salad
Not a fan of egg salad? No worries — this easy tuna salad is just as satisfying and even quicker to make, perfect for a light, keto-friendly lunch.
You can use tuna packed in oil or water, whichever you prefer, but I recommend going for the low-sodium option if it’s available.
One little trick I swear by? Adding dried onion flakes. They bring a subtle crunch and a punch of flavor that takes this simple salad to the next level.
Quick, tasty, and effortlessly low-carb — it’s a lunchtime win.
10. Fish Keto Tacos Cabbage Bowls – Healthy Low Carb Meal
Fish Taco Cabbage Bowls are a go-to dinner no matter the season — especially when the weather can’t decide what it’s doing. Light, fresh, and low-carb, they’re the perfect balance of comfort and crispness.
These bowls are quick to throw together and ideal for those nights when you want something satisfying but not too heavy. Plus, if you still have some of that budget-friendly cabbage you stocked up on, this is the perfect way to put it to use.
It’s flavorful, flexible, and totally weeknight-worthy — which is why it’s my Friday Favorites pick this week!
You are reading this post, you are probably interested in trying the Ketogenic Diet. As a beginner, you might struggle with planning your diet in advance. Just get yourself this 30-Day Keto Diet Meal Plan created for busy people, and never worry about what will be your next meal tomorrow!
9. Big Mac Salad – Healthy Cheeseburger Salad
I don’t eat much fast food anymore, but I still have nostalgic memories of those rare childhood trips to McDonald’s. Every now and then, that craving hits — and when it does, I head to the kitchen instead of the drive-thru!
That’s how this 20-minute Big Mac salad (a.k.a. cheeseburger salad) was born — a spur-of-the-moment creation that quickly turned into a family favorite.
It’s got all the classic flavors you love, just reimagined in a healthier, low-carb way. Now we can enjoy those iconic tastes anytime — and so can you!
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8. BLT Balsamic Chicken Avocado & Feta Salad for Easy Low Carb Lunch
BLT Balsamic Chicken Avocado & Feta Salad is everything you love about a classic BLT — reimagined as a bold, flavor-packed salad (and trust me, you won’t even miss the bread).
This isn’t your average salad. It’s loaded with juicy balsamic-marinated chicken, crispy bacon, creamy avocado, tangy feta, and all the good stuff in between.
What really takes it over the top? The dressing — a zesty balsamic blend that doubles as a marinade. It’s rich with olive oil, Italian herbs, garlic, and just a hint of honey for balance.
When the chicken is seared in it and the salad is drizzled with the rest… let’s just say, your taste buds might break into a happy dance.
Keto Soup Fat Burning Lunches
I know a lot of people who almost never eat soup. But I’m a really big fan, I feel like I had no lunch at all if I had no soup in the middle of the day.
These Keto soup recipes will not only help your body to burn fat faster, but also will fill you up until the end of the day without making you feel heavy while you have to focus on work.
Since I love soups, these Keto lunch ideas are my favorite and ranked the highest in my list.
7. Creamy Pumpkin Soup Recipe
This creamy pumpkin soup is the ultimate fall comfort food — warm, cozy, and bursting with that perfect balance of sweet and savory.
As soon as the leaves start turning and the air gets crisp, I find myself craving a bowl of this nourishing favorite for every meal of the day.
It’s so easy to make and so satisfying, you’ll want to ditch tonight’s dinner plans and whip up a pot instead — trust me, you won’t regret it.
Beyond its comforting flavor, pumpkin is packed with fiber to support digestion, and its nutrient-rich puree is known to boost the immune system, improve circulation, and help lower the risk of cancer and diabetes.
Delicious, wholesome, and full of autumn vibes — this pumpkin soup is everything you need in a bowl.
6. Low Carb Broccoli and Cheddar Cheese Soup
Broccoli and cheddar soup has always been one of my absolute favorites — especially when it’s served in a bread bowl at Panera (I know, so not keto!).
Traditionally, it’s made with a roux or thickened with mashed potatoes for that creamy texture.
But this version keeps things low-carb and super simple. You’ll simmer the broccoli in stock until tender, stir in your seasonings and cheese, then blend it all to your desired consistency.
That’s it! Creamy, cheesy, comforting — and keto-friendly without all the fuss. How easy (and delicious) is that?
5. Creamy Taco Soup – Low Carb Lunch Idea
Creamy taco soup is exactly what it sounds like — all the bold, zesty flavors of a taco, transformed into a rich, comforting bowl of soup.
You’ve got seasoned ground beef, peppers, onions, canned tomatoes, green chilies, and taco seasoning all simmering together.
The twist? Cream cheese. It’s not your typical taco ingredient, but it’s the secret to that ultra-smooth, velvety texture.
Just be sure to let your cream cheese come to room temperature and cut it into cubes — that way, it melts evenly and blends perfectly into the soup. Total game-changer!
4. Healthy Keto Chicken Soup with Vegetables
Making a keto-friendly soup for lunch is surprisingly simple — as long as you keep an eye on your veggie choices.
Skip the starchy ones like potatoes and corn, and opt instead for low-carb favorites like carrots, celery, and cauliflower. They add great texture and flavor without pushing your carb count too high.
Also, be sure to choose a low-sodium broth with no added sugars to keep things clean and keto-approved.
With just a few smart swaps, you’ll have a hearty, satisfying soup that fits perfectly into your low-carb lifestyle.
3. Easy Low Carb Keto Broccoli Cheese Soup Recipe
This easy broccoli cheese soup is rich, creamy, and unbelievably simple — just 5 ingredients and 20 minutes is all it takes!
It’s a longtime favorite in my kitchen, first created back in 2016. What started as a cozy meal for my toddlers (pureed smooth!) has grown into a go-to family dinner — even my school-aged kids still love it.
And it turns out, we’re not alone — this has become one of my most-loved soup recipes among readers, too. Comforting, quick, and packed with flavor, it’s the kind of recipe you’ll come back to again and again.
2. Instant Pot Chicken Bacon Chowder – Easy Keto Lunch Recipe
Keto Instant Pot Chicken Bacon Chowder — now that’s a mouthful in the best way. Just the name alone sounds like a flavor party waiting to happen in your soup bowl!
This recipe is packed with clean, wholesome ingredients: grass-fed butter, uncured bacon, organic chicken, fresh spinach — all the good stuff. It’s rich in healthy fats, totally satisfying, and still sticks to your clean-eating goals.
Creamy, comforting, and loaded with flavor, this chowder is everything you want in a keto meal. And made in the Instant Pot? Even better. Trust me, this one rocks!
1. Keto, Glúten-free, Dairy-free, Vegan, Low carb, and Paleo Roasted Pumpkin Soup
Roasted pumpkin soup checks all the boxes — it’s gluten-free, dairy-free, vegan, low-carb, paleo, and keto-friendly.
Not only is it incredibly easy to make, but it’s also packed with nutrients, making it both a wholesome appetizer and a satisfying meal on its own. Perfect for cozy nights or elegant gatherings alike!
If you enjoyed some — or maybe even all — of these delicious recipes, don’t forget to save THIS PIN to your Keto Diet or Keto Recipes board on Pinterest. That way, you can come back to them anytime you need a little low-carb inspiration!
25 Best Keto Lunch Recipes for Work
Discover 25 easy keto lunch ideas perfect for work! From hearty salads to low-carb meal prep, these best keto lunch recipes keep you satisfied and energized all day.
Ingredients
- Keto Bacon Cheeseburger Wraps
- Turkey Bacon Ranch Pinwheels
- Instant Pot Keto Spaghetti Sauce - Easy Low-Carb Lunch Idea!
- Instant Pot Butter Keto Chicken Breakfast
- Healthy Keto Instant Pot Cauliflower Rice
- Matcha Coconut Energy Balls - Keto & Vegan Recipe
- Lunch Idea for Keto Meal Prep - Eggplant Bake
- Make Easy Keto-friendly Chicken Legs
- Pesto Egg Muffins - Make This Recipe for Keto Breakfast!
- Low Carb Taco Shells
- Low Carb Pinwheels with Bacon
- Avocado Chicken Salad
- Keto Cauliflower Potato Salad
- Keto Broccoli Salad
- Easy Keto Tuna Salad
- Low-Carb Fish Keto Tacos Cabbage Bowls
- Big Mac Salad – Cheeseburger Salad (Low Carb, Gluten-Free)
- BLT Balsamic Chicken Avocado & Feta Salad
- Pumpkin Soup Recipe
- Low Carb Broccoli Cheese Soup
- Creamy Taco Soup
- Keto Soup
- Easy Broccoli Cheese Soup Recipe – 5 Ingredients
- Keto Instant Pot Chicken Bacon Chowder
- Keto Roasted Pumpkin Soup
Instructions
- Choose any Easy Keto Lunch Ideas from the post that you like
- Click on the link below the photo to get the full recipes and instructions.
- Try the best Easy Keto Lunch Ideas and share your photo under my pin on Pinterest!
I share healthy recipes, clean eating ideas, and meal plans for weight loss, as well as give you the best tips on wellness, pregnancy, and parenting advice.