Are you struggling to come up with new and exciting keto lunch ideas that fit your busy schedule? Look no further! We’ve got 18 delicious and easy-to-make keto lunch recipes that are perfect for a quick and satisfying meal. From cheesy cauliflower casserole to shrimp avocado salad, these recipes are all low-carb, high-fat, and packed with flavor.
In this article, we’ll dive into the world of keto lunches and explore a range of tasty and creative options. Whether you’re in the mood for something light and refreshing or hearty and filling, we’ve got you covered.
Cheesy Cauliflower Casserole
This Cheesy Cauliflower Casserole is a delightful twist on traditional cauliflower recipes, featuring a rich and creamy sauce, crispy breadcrumbs, and a burst of flavor. Perfect for family gatherings or potlucks, this dish is sure to please.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– 1/4 cup heavy cream
– 1 teaspoon paprika
– Salt and pepper, to taste
– 1/4 cup panko breadcrumbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5-7 minutes.
3. In a separate bowl, combine cheddar cheese, heavy cream, paprika, salt, and pepper.
4. Arrange cooked cauliflower in a baking dish, then pour cheese mixture evenly over the top.
5. Sprinkle panko breadcrumbs on top of the casserole.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 25 minutes
Avocado Chicken Salad
This refreshing salad combines the creaminess of avocado with the savory flavor of chicken, perfect for a light and satisfying meal or snack.
Ingredients:
– 1 ripe avocado, diced
– 1 pound cooked chicken breast, diced
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, diced chicken, and sliced red onion.
2. In a separate bowl, mash the avocado with a fork until smooth.
3. Add the mashed avocado to the chicken mixture and stir gently to combine.
4. Top with crumbled feta cheese (if using).
5. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Zucchini Noodles with Pesto
Simplify your meal routine with this quick and flavorful recipe that combines the goodness of zucchini noodles with a classic pesto sauce. Perfect for a light lunch or dinner, this dish is also gluten-free and vegetarian-friendly.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (or store-bought)
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat your spiralizer or use a vegetable peeler to create zucchini noodles.
2. Place the zucchini noodles in a colander and sprinkle with salt. Let it sit for 10-15 minutes to draw out excess moisture.
3. Rinse the noodles under cold running water, then shake off any remaining water.
4. In a large skillet or wok, add the pesto sauce over medium heat. Cook for about 2 minutes, stirring occasionally.
5. Add the zucchini noodles to the pesto sauce and toss until well coated.
6. Season with salt and top with grated Parmesan cheese, if desired.
7. Serve immediately and enjoy!
Cooking Time: Approximately 15-20 minutes
Keto Taco Lettuce Wraps
Get ready to satisfy your taco cravings with this low-carb twist on a classic! These Keto Taco Lettuce Wraps are a game-changer for anyone following a ketogenic diet.
Ingredients:
– 8-10 lettuce leaves ( Romaine or Iceberg work well)
– 1 pound ground beef (80/20 or 70/30 lean to fat ratio works best)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 packet of taco seasoning (make sure it’s sugar-free and keto-friendly)
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, sour cream, avocado, cilantro
Instructions:
1. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up with a spoon as it cooks.
2. Add olive oil, chopped onion, and minced garlic to the skillet and continue cooking until the onion is translucent.
3. Add taco seasoning and stir well. Cook for an additional 1-2 minutes.
4. Warm lettuce leaves by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble wraps by spooning beef mixture onto lettuce leaves and adding desired toppings.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Chicken Breast
Elevate your chicken game with this flavorful and healthy recipe! Spinach and feta cheese come together to create a savory filling that’s sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Drizzle olive oil over the stuffed chicken and season with salt and pepper.
6. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Broccoli Cheddar Soup
Warm up with a comforting bowl of Broccoli Cheddar Soup!
Ingredients:
– 2 tablespoons butter
– 1 onion, chopped
– 3 cups broccoli florets
– 4 cups chicken broth
– 1 cup milk
– 1/2 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add chopped onion and cook until softened, about 5 minutes.
2. Add broccoli florets and cook for an additional 3-4 minutes, or until tender.
3. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 10-12 minutes, or until soup has slightly thickened.
4. Stir in milk and grated cheddar cheese until melted and smooth. Season with salt and pepper to taste.
5. Serve hot, garnished with additional broccoli florets if desired.
Cooking Time: 20-25 minutes
Grilled Salmon with Garlic Butter
A flavorful and elegant recipe that brings out the best of salmon’s natural taste, paired with a rich garlic butter sauce. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together softened butter, garlic, and lemon juice.
3. Season salmon fillets with salt and pepper.
4. Brush both sides of the salmon with the garlic butter mixture.
5. Place salmon on the grill and cook for 4-6 minutes per side, or until cooked through.
6. Remove from heat and garnish with chopped parsley if desired.
7. Serve immediately.
Cooking Time: 8-12 minutes
Keto Cobb Salad
A classic twist on the traditional Cobb salad, this Keto version is a delicious and satisfying low-carb meal option. With its combination of juicy grilled chicken, crispy bacon, and creamy avocado, you’ll be hooked from the first bite.
Ingredients:
– 1 head of romaine lettuce, chopped
– 6 oz grilled chicken breast, diced
– 4 slices of cooked bacon, crumbled
– 1 ripe avocado, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup blue cheese crumbles
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chopped romaine lettuce, diced grilled chicken, crumbled bacon, and halved cherry tomatoes.
2. Top the salad with diced avocado and sprinkle with blue cheese crumbles.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10-12 minutes (grilling time for chicken)
Eggplant Parmesan Stacks
A creative take on traditional eggplant parmesan, these stacks combine tender eggplant slices with crispy prosciutto and melted mozzarella cheese. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 large eggplants
– 6-8 oz fresh mozzarella cheese, sliced
– 4-6 slices of prosciutto
– 1 cup marinara sauce
– 1/4 cup grated Parmesan cheese
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. In a large skillet, heat the olive oil over medium-high heat. Cook the prosciutto until crispy, then set aside.
4. Assemble the stacks by placing an eggplant slice on a flat surface, topping with a mozzarella cheese slice, and finishing with a few strips of prosciutto.
5. Place the stacks on a baking sheet lined with parchment paper and drizzle with marinara sauce and Parmesan cheese.
6. Bake for 20-25 minutes or until the eggplant is tender and the cheese is melted.
Cooking Time: 20-25 minutes
Buffalo Chicken Lettuce Wraps
This recipe combines the flavors of buffalo chicken with crisp lettuce wraps, perfect for a quick and delicious meal or snack. The spicy kick from the hot sauce is balanced by the coolness of the ranch dressing, making this dish a crowd-pleaser.
Ingredients:
– 1 pound cooked chicken (such as rotisserie chicken)
– 1/4 cup buffalo wing sauce
– 2 tablespoons ranch dressing
– 4 large lettuce leaves
– 1/2 cup shredded cheddar cheese (optional)
– 1 tablespoon chopped fresh cilantro (optional)
Instructions:
1. In a medium bowl, combine the cooked chicken and buffalo wing sauce. Mix until the chicken is fully coated.
2. Cut the lettuce leaves into wraps, if desired.
3. Assemble the wraps by placing about 1/4 cup of the buffalo chicken mixture onto each lettuce leaf.
4. Drizzle with ranch dressing and sprinkle with cheese and cilantro, if using.
5. Serve immediately.
Cooking Time: 10 minutes
Cauliflower Fried Rice
Transforming cauliflower into a delicious fried rice dish that’s low in carbs and rich in nutrients is easier than you think! This recipe is perfect for those looking for a gluten-free, paleo-friendly alternative to traditional fried rice.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of coconut oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of grated fresh ginger
– 2 green onions, thinly sliced
– 1/4 cup of soy sauce (or tamari for gluten-free)
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into small florets and pulse in a food processor until it resembles rice.
3. Heat the coconut oil in a large skillet or wok over medium-high heat.
4. Add the chopped onion, minced garlic, and grated ginger. Cook for 2-3 minutes until the onion is translucent.
5. Add the processed cauliflower “rice” and cook for 5-7 minutes, stirring frequently, until it’s lightly browned and tender.
6. Stir in soy sauce (or tamari), salt, and pepper to taste.
7. Transfer to a serving platter and garnish with thinly sliced green onions.
Cooking Time: 15-20 minutes
Keto BLT Salad
A twist on the classic BLT sandwich, this salad combines crispy bacon, fresh lettuce, juicy tomatoes, and creamy avocado for a deliciously satisfying low-carb meal.
Ingredients:
– 4 cups mixed greens (such as arugula, spinach, and lettuce)
– 6 slices of cooked bacon, crumbled
– 2 large tomatoes, diced
– 1 ripe avocado, diced
– 1/2 cup of chopped fresh cilantro
– 1 tablespoon of olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, crumbled bacon, diced tomatoes, and chopped cilantro.
2. Cut the avocado into small pieces and gently fold them into the salad.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Shrimp Avocado Salad
A refreshing twist on traditional salads, this Shrimp Avocado Salad combines succulent shrimp, creamy avocado, and crunchy veggies for a light and flavorful meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/2 red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine shrimp, avocado, red onion, and cilantro.
2. Squeeze lime juice over the top and toss gently to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (prep time)
Zucchini Lasagna Rolls
A creative twist on traditional lasagna, these zucchini rolls are a delicious and healthy alternative that’s perfect for a weeknight dinner or special occasion. With the flavors of ricotta, mozzarella, and parmesan cheese, you’ll be hooked from the first bite!
Ingredients:
– 4 medium zucchinis
– 1 cup ricotta cheese
– 1/2 cup shredded mozzarella cheese
– 1/4 cup grated parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh basil leaves, for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice zucchinis into 1-inch thick rounds.
3. In a bowl, mix ricotta cheese, mozzarella cheese, and parmesan cheese.
4. Place a spoonful of the cheese mixture onto the center of each zucchini round.
5. Roll up the zucchini, starting from one end, and secure with toothpicks if needed.
6. Place rolls seam-side down in a baking dish, drizzle with olive oil, and season with salt and pepper.
7. Bake for 25-30 minutes or until the cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Keto Chicken Caesar Wrap
A delicious and satisfying low-carb twist on the classic wrap, featuring crispy chicken, tangy Caesar dressing, and crunchy veggies all wrapped up in a flavorful cauliflower “tortilla”.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 1/4 cup Caesar dressing (make sure it’s sugar-free)
– 1 head of cauliflower
– 1/2 cup shredded mozzarella cheese
– 1/4 cup chopped romaine lettuce
– 1/4 cup sliced avocado
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season the chicken breast with salt and pepper, then bake for 15-20 minutes or until cooked through.
3. Meanwhile, pulse the cauliflower in a food processor until it resembles rice.
4. Heat 1 tbsp of olive oil in a skillet over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes or until lightly toasted.
5. Assemble the wrap by spreading Caesar dressing on the cauliflower “tortilla”, then adding sliced chicken, mozzarella cheese, romaine lettuce, and avocado.
6. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Bacon-Wrapped Asparagus
This simple yet impressive recipe brings together the sweet flavor of asparagus and the smoky taste of bacon. Perfect for a quick weeknight dinner or a special occasion, this dish is sure to please.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 6 slices of thick-cut bacon
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Wrap each asparagus spear with a slice of bacon, securing with a toothpick if needed.
4. Place the bacon-wrapped asparagus on the prepared baking sheet in a single layer.
5. Drizzle olive oil over the asparagus and sprinkle with salt and pepper to taste.
6. Bake for 15-20 minutes or until the asparagus is tender and the bacon is crispy.
Cooking Time: 15-20 minutes
Keto Egg Salad with Avocado
Egg salad gets a boost of healthy fats and creaminess with the addition of avocado, making it a perfect fit for a keto diet. This recipe is quick to prepare and packed with protein and flavor.
Ingredients:
– 6 large eggs, hard-boiled and chopped
– 1 ripe avocado, diced
– 1/4 cup (30g) of mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the chopped eggs, diced avocado, mayonnaise, Dijon mustard, salt, and pepper.
2. Mix until smooth and creamy, breaking up any large chunks of avocado if needed.
3. Stir in the chopped fresh dill.
4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This recipe is ready in a flash.
Ground Beef Stuffed Bell Peppers
A flavorful and nutritious twist on a classic dish, these stuffed bell peppers are perfect for a weeknight dinner or special occasion. With tender beef and sweet peppers, this recipe is sure to become a family favorite.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground beef
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked rice
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon paprika
– Salt and pepper to taste
– Shredded cheese, optional
Instructions:
1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground beef, onion, and garlic until browned.
4. Add cooked rice, diced tomatoes, paprika, salt, and pepper. Stir to combine.
5. Stuff each bell pepper with the meat mixture and top with shredded cheese (if using).
6. Place peppers in a baking dish and bake for 30-40 minutes or until tender.
Cooking Time: 30-40 minutes
Summary
Looking for quick and delicious keto lunch ideas? Look no further! This article features 18 mouth-watering recipes that are perfect for busy days. From cheesy cauliflower casserole to shrimp avocado salad, there’s something for everyone. Try out the keto taco lettuce wraps, zucchini noodles with pesto, or even grilled salmon with garlic butter. These recipes are not only tasty but also easy to make and fit into a ketogenic diet. Whether you’re in a hurry or just looking for some inspiration, these 18 delicious keto lunch recipes will keep you satisfied and on track.
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