21 Easy Keto Lunch Recipes That’ll Keep You Full and Help You Lose Weight

These Chicken Avocado Salad Lettuce Wraps are packed with healthy fats and lean protein, making them perfect for your low-carb lifestyle. Crispy grilled chicken, creamy avocado, crunchy celery, and a squeeze of lemon juice are wrapped in fresh romaine lettuce for a crunchy meal. This no-cook keto recipe is gluten-free, dairy-free, and great for meal prep. With just 3 grams of net carbs per serving, it's a great keto lunch on the go. Try it with a scoop of keto mayo for extra richness.

This keto broccoli cheese soup is creamy, comforting, and only takes 20 minutes to make. Made with cheddar cheese, heavy cream, garlic, and tender broccoli, it's a warm and filling low-carb lunch that's perfect for a cold day or meal prep. Perfect for a cold day or meal prep, it's naturally gluten-free and has just 5 grams of net carbs per bowl. Rich in fat and fiber, this keto soup recipe helps you stay in ketosis while satisfying your hunger. Serve it with crackers or bread for a complete keto meal.

If you love bold flavors, you'll love these Buffalo Chicken Stuffed Peppers. They combine shredded chicken, cream cheese, and a tangy buffalo sauce inside soft bell pepper halves. Baked until bubbly, this easy keto lunch recipe is packed with protein and healthy fats. Each serving has just 6 grams of net carbs, making it ideal for a ketogenic diet. It's a low-carb lunch idea that's perfect for game day, meal prep, or a quick dinner. Top with chopped green onions and a drizzle of ranch dressing for a restaurant-quality finish.

Skip the takeout and make this delicious Cauliflower Fried Rice with Shrimp! This keto-friendly lunch recipe features cauliflower fried rice with garlic, eggs, soy sauce (or coconut aminos), and juicy shrimp. It’s a low-carb lunch that’s under 8 grams of net carbs per bowl and is high in protein and flavor. Great for keto meal prep and weeknight meals, it satisfies a craving for Chinese food without breaking ketosis. Add sesame oil and scallions for an authentic Asian flavor. This dish is gluten-free, dairy-free, and absolutely delicious.

Zoodles (zucchini noodles) tossed in homemade basil pesto and topped with grilled chicken make a fresh and vibrant keto lunch. This low-carb pasta option is packed with flavor and nutrition, providing a satisfying meal with just 7 grams of net carbs. The pesto is made with olive oil, fresh basil, parmesan, and pine nuts—full of healthy fats and keto-approved ingredients. Pair this lunch with cherry tomatoes or olives for more variety. It's perfect for summer and great for gluten-free and grain-free diets.

Turn your favorite sandwich into a low-carb masterpiece with this keto BLT salad with avocado. Crispy romaine, juicy cherry tomatoes, crispy bacon, and creamy avocado make this salad irresistible. It's dressed with a simple keto vinaigrette or ranch dressing and has just 4 grams of net carbs per serving. High in fat and fiber, this is a filling keto lunch recipe that will keep you energized all afternoon. This salad is gluten-free, sugar-free, and perfect for meal prep or a quick weekday meal.

Egg Rolls in a Bowl is the best idea for a keto lunch—it’s quick, delicious, and low-carb. Made with ground pork, shredded cabbage, garlic, and ginger, this dish is packed with Asian-inspired flavor. It’s keto, paleo, Whole30-friendly, and only 6 grams of net carbs per serving. Skip the wrapper and enjoy all the delicious flavor of egg rolls in a healthy one-pan meal. Add soy sauce or coconut aminos and a sprinkle of sesame seeds for extra flavor. Great for meal prep or a weeknight dinner.

These Tuna Melt Stuffed Avocados are a creamy, cheesy, protein-packed keto lunch recipe with just 5 grams of net carbs. Half avocados are filled with a classic tuna salad mix and topped with melted cheddar cheese. It's the perfect mix of omega-3s, healthy fats, and bold flavors. This low-carb lunch idea is quick to make, gluten-free, and perfect for busy days. Serve with a side salad or keto chips for a complete meal. Great for weight loss and to keep you full until dinner.

Craving pasta on keto? This Spaghetti Squash Alfredo with Bacon is a satisfying, low-carb lunch recipe that doesn't disappoint. Strands of roasted spaghetti squash are tossed in a creamy Alfredo sauce made with butter, cream, and Parmesan cheese, then topped with crispy bacon. It's rich, flavorful, and only has 6 grams of net carbs per serving. A perfect keto comfort food that's gluten-free and great for meal prep. Add grilled chicken or sautéed mushrooms for extra protein and flavor.

Loaded with bacon, grilled chicken, hard-boiled eggs, avocado, and blue cheese, this keto cobb salad is a high-protein, low-carb lunch. Packed with healthy fats and less than 5 grams of net carbs, it's great for those following a strict keto or lazy keto lifestyle. Serve with sugar-free ranch or blue cheese dressing for even more flavor. This recipe is perfect for meal prep, lunchboxes, or work lunches. It's colorful, nutritious, and deliciously satisfying.

This cheesy cauliflower casserole is the ultimate comfort food for a keto lunch. Loaded with melted cheddar, cream cheese, and roasted cauliflower, this dish is creamy, delicious, and satisfying. With just 5 grams of net carbs per serving, it's a great low-carb lunch that will keep you full and energized. It's also ideal for batch cooking and reheats beautifully. Top with bacon bits and green onions for extra flavor. This gluten-free and grain-free recipe is a favorite with both kids and adults.

Wrapped in crisp lettuce or a low-carb tortilla, these Keto Chicken Bacon Ranch Wraps are a delicious and satisfying lunch. Juicy grilled chicken, crispy bacon, crunchy cheese, and creamy ranch dressing make each meal delicious. With just 4 grams of net carbs, they're perfect for lunchboxes, work lunches, or quick meals at home. Use keto-friendly ranch to keep it sugar-free. These wraps are high in fat, protein, and flavor—ideal for a low-carb lifestyle.

This Greek keto salad is made with crunchy cucumbers, juicy tomatoes, red onions, kalamata olives, and creamy feta cheese for a Mediterranean-style lunch. Drizzled with olive oil and lemon juice, it's a delicious, clean keto meal that has just 5 grams of net carbs. Rich in healthy fats and antioxidants, this low-carb salad is great for weight loss and heart health. Add grilled chicken or lamb for extra protein. It's gluten-free, grain-free, and packed with authentic flavor.

Satisfy your Tex-Mex cravings with this Keto Taco Salad Bowl. Ground beef seasoned with keto taco spices is served over lettuce, topped with shredded cheese, avocado, sour cream, and salsa. With only 6g net carbs, this high-fat, high-protein keto lunch is quick to make and perfect for meal prep. Skip the chips and add jalapeños or olives for extra zing. This gluten-free recipe keeps you in ketosis while delivering bold flavors.

These Stuffed Zucchini Boats are filled with savory Italian sausage, marinara sauce, and mozzarella cheese, then baked to bubbly perfection. A low carb twist on a classic comfort food, each boat contains only 5g net carbs. They’re perfect for lunch or dinner and reheat well for leftovers. Use sugar-free marinara to keep it keto-friendly. This recipe is gluten-free, grain-free, and a great way to enjoy your veggies on a ketogenic diet.

Avocado Egg Salad Lettuce Wraps are creamy, rich in protein, and full of healthy fats. Made with mashed avocado, hard-boiled eggs, Dijon mustard, and lemon juice, it’s a quick and nutritious keto lunch. Wrapped in crunchy romaine leaves, each serving has just 3g net carbs. Perfect for work lunches or picnic meals, this low carb lunch idea is dairy-free, gluten-free, and easy to prepare in advance.

Enjoy a low carb version of your favorite pizza with this Keto BBQ Chicken Pizza. The fathead crust is made with almond flour and mozzarella cheese, creating a chewy, crispy base. Topped with sugar-free BBQ sauce, shredded chicken, and cheese, it’s a savory delight with just 6g net carbs per slice. Ideal for lunch or dinner, this gluten-free recipe is a family favorite. Serve with a green salad for a complete keto meal.

This one-pan Cabbage and Sausage Skillet is a hearty and budget-friendly keto lunch. Sautéed cabbage, smoked sausage, and onions are seasoned with garlic and spices for a flavorful, filling dish. With only 7g net carbs per serving, it’s perfect for meal prep and reheats well. This simple keto recipe is dairy-free, gluten-free, and packed with satisfying texture and flavor.

A classic Caesar salad gets a keto twist with grilled chicken, crisp romaine, parmesan cheese, and a homemade keto Caesar dressing. At just 4g net carbs, this high-fat, high-protein salad is perfect for lunch or dinner. Add crispy bacon or a boiled egg for more flavor and nutrients. Make it in advance for quick grab-and-go lunches. It’s gluten-free, low carb, and absolutely delicious.

These keto meatballs are made with ground beef, almond flour, and Italian herbs for a grain-free and low carb option. Paired with zucchini noodles and sugar-free marinara sauce, this lunch is hearty and satisfying with just 6g net carbs. It’s great for meal prep and keeps you full for hours. Garnish with parmesan and fresh basil for a restaurant-style finish. It’s gluten-free and keto-friendly.

All the flavors of enchiladas without the carbs! This Keto Chicken Enchilada Bowl is made with shredded chicken, low carb enchilada sauce, avocado, cheese, and cauliflower rice. Each bowl has under 7g net carbs and is rich in fats and protein. It’s a quick and easy keto lunch idea for busy days and perfect for meal prep. Top with sour cream, jalapeños, or cilantro for extra taste. This bowl is gluten-free, grain-free, and incredibly satisfying.

Chicken lettuce wraps are an ideal cold keto lunch option for work, offering crunch, flavor, and easy portability. Use shredded grilled chicken mixed with avocado, diced bell peppers, and keto ranch dressing, then wrap it in butter lettuce. These no-heat keto wraps are gluten-free, high in protein, and perfect for meal prepping ahead of time. They’re low in carbs and calories, yet incredibly filling, making them a great choice for weight loss. Add cheese or bacon for extra fat and flavor. With zero need for reheating, this is the best keto lunch idea with no microwave required!

This cold keto lunch recipe combines fresh mozzarella, juicy tomatoes, basil, and grilled chicken tossed in a homemade keto-friendly pesto. It’s the perfect no-microwave keto lunch for work that’s both flavorful and macro-balanced. Each bite delivers healthy fats, lean protein, and antioxidants—without heating. Prep it the night before for a quick, low-carb work lunch idea that satisfies. Add a drizzle of olive oil and a handful of olives to enhance the healthy fat content. This Italian-inspired keto salad travels well and keeps fresh in a bento box or lunch container, making it an excellent keto meal prep option.

Cold zucchini noodles (zoodles) tossed in keto pesto offer a refreshing, carb-free twist to traditional pasta. Perfect as a low carb no-reheat lunch, this recipe is rich in fiber, vitamins, and heart-healthy fats. Simply spiralize fresh zucchini and toss with basil pesto, cherry tomatoes, and parmesan. Add grilled shrimp, chicken, or tofu for extra protein. This is one of the easiest keto lunch meal prep ideas for work with no microwave. It’s light yet satisfying, and won’t leave you sluggish during your workday. Great for summer and easy to make in bulk for grab-and-go low-carb lunches.

Egg salad lettuce boats are a creamy, protein-rich keto lunch without a microwave. Mix chopped boiled eggs with mayonnaise, mustard, and a sprinkle of paprika, then scoop into crisp romaine or butter lettuce leaves. These are high in fat, zero net carbs, and perfect for low-carb cold lunch meal prep. They’re easy to assemble, store well in the fridge, and travel without mess. Add bacon bits or avocado for a flavor boost. Ideal for anyone on a ketogenic, paleo, or low-carb lifestyle, these no-heat keto lunches help you stay full and energized through your workday without reheating.

Smoked salmon cucumber rolls are a gourmet, low-effort keto work lunch idea with no microwave needed. These rolls combine smoked salmon, cream cheese, dill, and cucumber slices to create a high-protein, low-carb, and gluten-free option that feels luxurious and refreshing. Perfect for meal prep, this cold keto lunch is rich in omega-3 fatty acids and supports brain health and weight loss. Make them ahead and keep them chilled in your lunchbox. With no need for reheating, these quick rolls are the ultimate no-heat keto recipe for busy workdays or travel. Pair with olives or nuts for extra fat.

Keto deli meat roll-ups are the ultimate grab-and-go keto lunch with no reheating. Use nitrate-free turkey, ham, or roast beef slices, roll them with cream cheese, avocado, or pickles, and you’ve got a satisfying lunch in minutes. These high-protein, low-carb wraps are easy to assemble and great for keto meal prep without microwave. Add a slice of cheese or wrap in lettuce for extra crunch. Ideal for office workers or those on-the-go, they help you stay on track with your ketogenic diet while minimizing prep and cleanup. Portable, delicious, and full of flavor without carbs or heating!

A classic Greek salad is a low-carb, high-fat cold lunch perfect for the keto lifestyle. Combine cucumbers, cherry tomatoes, red onion, kalamata olives, and feta cheese, then drizzle with olive oil and oregano. This microwave-free keto lunch idea is hydrating, full of fiber, and ideal for keeping you full through your workday. Add grilled chicken or sardines for extra protein. With no mayo and minimal prep, it’s great for hot days or office lunches. Prep in advance and enjoy a Mediterranean keto lunch recipe that supports weight loss, heart health, and clean eating—all without a microwave.

Cold chicken and broccoli salad is a protein-packed, veggie-rich option for keto lunches without a microwave. Use steamed or roasted broccoli mixed with chopped grilled chicken, slivered almonds, and a keto yogurt-based dressing for a creamy, tangy taste. This low-carb meal prep lunch keeps well in the fridge and stays fresh for work. It’s high in protein, rich in fiber, and contains healthy fats to keep you energized and satisfied. Perfect for weight management and office environments with no microwave access. Add bacon or avocado to boost fat intake. Great for batch cooking and busy weekdays.

This keto-friendly cauliflower tabouli is a light yet filling no-reheat keto lunch idea packed with flavor. Made with riced cauliflower, parsley, mint, cucumbers, and lemon, it mimics traditional tabouli without the carbs. Add grilled tofu or chicken to increase protein. This vegan, gluten-free, and low-carb recipe is ideal for keto lunchboxes without heating options. Refreshing and nutrient-dense, it's great for summer or long office hours. Make it in advance, portion into containers, and enjoy a keto Mediterranean lunch that supports your macros and boosts digestion. No microwave, no mess—just fresh, flavorful, plant-powered energy.