18 keto lunch on the go | easy keto lunch ideas

Introduction

The ketogenic diet is a popular low-carb, high-fat diet that has been shown to help people lose weight, improve their health, and increase their energy levels. While it can be challenging to find satisfying and delicious meals that fit within the parameters of this diet, there are plenty of keto-friendly options available for every meal of the day, including dinner. In this article, we will provide you with 18 mouth-watering keto Lunch on the go recipes that are easy to make and packed with flavor.

Also Read – Free 30 day keto diet plan generator

From zesty lemon garlic shrimp to creamy cauliflower soup, these dishes are sure to satisfy your cravings without breaking your carb limit.

Also Read: lazy-keto-meals

Keto Lunch Recipe | low carb lunch ideas for weight loss

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Keto Cobb Salad | low carb lunch ideas for work

keto lunch on the go

Ingredients:

• 4 cups mixed greens
• 1/2 avocado, sliced
• 4 slices bacon, cooked and crumbled
• 4 ounces grilled chicken breast, sliced
• 2 hard-boiled eggs, sliced
• 2 tablespoons blue cheese crumbles
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with the sliced avocado, crumbled bacon, sliced chicken breast, and hard-boiled egg.
3. Sprinkle blue cheese crumbles over the top.
4. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
5. Drizzle the dressing over the salad.
6. Serve immediately.

Also Read: keto-snacks-recipes

Keto Tuna Salad Lettuce Wraps

keto lunch on the go

Ingredients:

• 1 (5-ounce) can of tuna, drained
• 2 tablespoons mayonnaise
• 1 tablespoon chopped celery
• 1 tablespoon chopped red onion
• 1 teaspoon dijon mustard
• Salt and pepper to taste
• Lettuce leaves for wrapping

Instructions:

1. In a small bowl, combine the drained tuna, mayonnaise, chopped celery, chopped red onion, dijon mustard, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Spoon the tuna salad mixture onto lettuce leaves.
4. Wrap the lettuce leaves around the tuna salad.
5. Serve cold.

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Keto Greek Salad | keto lunch on the go

keto lunch on the go

Ingredients:

• 4 cups mixed greens
• 1/2 cucumber, sliced
• 1/2 red onion, sliced
• 1/2 bell pepper, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup kalamata olives, pitted
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 ounces feta cheese, crumbled

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with sliced cucumber, red onion, bell pepper, cherry tomatoes, and kalamata olives.
3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
4. Drizzle the dressing over the salad.
5. Sprinkle crumbled feta cheese over the top.
6. Serve immediately.

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Keto Broccoli Cheddar Soup

keto lunch on the go

Ingredients:

• 2 tablespoons butter
• 1/2 onion, diced
• 2 cloves garlic, minced
• 4 cups chopped broccoli florets
• 3 cups chicken broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the diced onion and minced garlic to the pot and cook until softened.
3. Add the chopped broccoli florets and chicken broth to the pot.
4. Simmer for 15-20 minutes or until the broccoli is tender.
5. Use an immersion blender to puree the soup until smooth.
6. Stir in the heavy cream and shredded cheddar cheese until melted and combined.
7. Season with salt and pepper to taste.
8. Serve hot.

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Keto Chicken Salad

keto lunch on the go

Ingredients:

• 4 cups shredded cooked chicken
• 1/4 cup mayonnaise
• 1/4 cup sour cream
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives
• 1 tablespoon dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded chicken, mayonnaise, sour cream, chopped celery, chopped red onion, chopped parsley, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Serve cold.

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Keto Zucchini Noodle Carbonara | low carb lunches that aren’t salads

keto lunch on the go

Ingredients:

• 2 medium zucchinis, spiralized
• 4 slices bacon, chopped
• 2 cloves garlic, minced
• 1/4 cup heavy cream
• 1/4 cup grated parmesan cheese
• 2 egg yolks
• Salt and pepper to taste

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Instructions:

1. In a large skillet, cook the chopped bacon over medium heat until crispy.
2. Remove the bacon from the skillet and set aside.
3. Add the minced garlic to the skillet and cook for 1-2 minutes.
4. Add the spiralized zucchini to the skillet and cook for 2-3 minutes or until tender.
5. In a small bowl, whisk together the heavy cream, grated parmesan cheese, egg yolks, salt, and pepper.
6. Add the bacon back to the skillet with the zucchini noodles.
7. Pour the cream mixture over the top and stir until heated through and well combined.
8. Serve hot.

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Keto Taco Salad | easy keto lunch ideas

keto lunch on the go

Ingredients:

• 4 cups mixed greens
• 4 ounces ground beef, cooked and seasoned with taco seasoning
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped tomatoes
• 1/4 cup sliced black olives
• 2 tablespoons sour cream
• 2 tablespoons salsa
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with the cooked ground beef.
3. Sprinkle shredded cheddar cheese, chopped tomatoes, and sliced black olives over the top.
4. In a small bowl, mix together the sour cream and salsa.
5. Drizzle the sour cream mixture over the top of the salad.
6. Season with salt and pepper to taste.
7. Serve immediately.

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Keto Tandoori Chicken Skewers

keto lunch on the go

Ingredients:

• 4 boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/4 cup plain Greek yogurt
• 2 tablespoons tandoori seasoning
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. In a large bowl, mix together the Greek yogurt, tandoori seasoning, olive oil, salt, and pepper.
3. Add the bite-sized chicken pieces to the bowl and stir until well coated.
4. Thread the chicken pieces onto skewers.
5. Place the skewers on a baking sheet and bake for 20-25 minutes or until the chicken is cooked through.
6. Serve hot.

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Keto Egg Salad

keto lunch on the go

Ingredients:

• 6 hard-boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 tablespoon dijon mustard
• 1 tablespoon chopped fresh dill
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chopped hard-boiled eggs, mayonnaise, dijon mustard, chopped fresh dill, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Serve cold.

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Keto Caprese Salad

keto lunch on the go

Ingredients:

• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls, halved
• 1/4 cup chopped fresh basil
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with the halved cherry tomatoes and fresh mozzarella balls.
3. Sprinkle the chopped fresh basil over the top.
4. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
5. Drizzle the dressing over the top of the salad.
6. Serve immediately.

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Keto Buffalo Chicken Lettuce Wraps

keto lunch on the go

Ingredients:

• 4 cups cooked shredded chicken
• 1/4 cup hot sauce
• 2 tablespoons butter, melted
• 8-10 large lettuce leaves
• 1/2 cup crumbled blue cheese
• 1/4 cup chopped celery

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Instructions:

1. In a large bowl, mix together the shredded chicken, hot sauce, and melted butter.
2. Arrange the lettuce leaves on a plate.
3. Spoon the buffalo chicken mixture onto the center of each lettuce leaf.
4. Sprinkle crumbled blue cheese and chopped celery over the top of each lettuce wrap.
5. Roll up the lettuce leaves to create a wrap.
6. Serve immediately.

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Keto Avocado and Shrimp Salad

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Ingredients:

• 4 cups mixed greens
• 1 pound cooked shrimp
• 1 avocado, diced
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 1 tablespoon fresh lime juice
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with the cooked shrimp and diced avocado.
3. Sprinkle the chopped red onion over the top.
4. In a small bowl, whisk together the olive oil, fresh lime juice, salt, and pepper.
5. Drizzle the dressing over the top of the salad.
6. Serve immediately.

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Keto BLT Lettuce Wraps

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Ingredients:

• 8-10 large lettuce leaves
• 8 slices bacon, cooked
• 2 medium tomatoes, sliced
• 1/2 cup mayonnaise
• Salt and pepper to taste

Instructions:

1. Arrange the lettuce leaves on a plate.
2. Place 1 slice of cooked bacon onto each lettuce leaf.
3. Top with sliced tomatoes.
4. In a small bowl, mix together the mayonnaise, salt, and pepper.
5. Drizzle the mayonnaise mixture over the top of each lettuce wrap.
6. Roll up the lettuce leaves to create a wrap.
7. Serve immediately.

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Keto Egg Roll in a Bowl

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Ingredients:

• 1 pound ground pork
• 1/2 head green cabbage, shredded
• 1 medium carrot, shredded
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• Salt and pepper to taste

Instructions:

1. In a large skillet, cook the ground pork over medium heat until browned.
2. Add the shredded cabbage, shredded carrot, minced garlic, soy sauce, sesame oil, grated fresh ginger, salt, and pepper to the skillet.
3. Stir well to combine.
4. Cook for 5-7 minutes or until the vegetables are tender.
5. Serve hot.

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Keto Shrimp Scampi

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Ingredients:

• 1 pound cooked shrimp
• 4 tablespoons butter
• 2 cloves garlic, minced
• 1/4 cup chicken broth
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt the butter over medium heat.
2. Add the minced garlic
3. Cook for 1-2 minutes or until fragrant.
4. Add the cooked shrimp to the skillet and toss to coat with the garlic butter.
5. Pour in the chicken broth and fresh lemon juice.
6. Bring the mixture to a simmer and cook for 2-3 minutes.
7. Sprinkle chopped fresh parsley over the top of the shrimp.
8. Season with salt and pepper to taste.
9. Serve hot.

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Keto Greek Salad

Also Read – BMR and TDEE calculator

Ingredients:

• 4 cups mixed greens
• 1/2 cup sliced cucumber
• 1/2 cup sliced cherry tomatoes
• 1/4 cup sliced red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup pitted kalamata olives
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with sliced cucumber, cherry tomatoes, red onion, crumbled feta cheese, and pitted kalamata olives.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Drizzle the dressing over the top of the salad.
5. Serve immediately.

Keto Tuna Salad Lettuce Wraps

Also Read – Free 30 day keto diet plan generator

Ingredients:

• 8-10 large lettuce leaves
• 2 cans tuna, drained
• 1/4 cup mayonnaise
• 2 tablespoons chopped celery
• 1 tablespoon chopped red onion
• Salt and pepper to taste

Instructions:

1. Arrange the lettuce leaves on a plate.
2. In a medium bowl, mix together the drained tuna, mayonnaise, chopped celery, chopped red onion, salt, and pepper.
3. Spoon the tuna salad onto the center of each lettuce leaf.
4. Roll up the lettuce leaves to create a wrap.
5. Serve immediately.

Also Read: keto-snacks-recipes

Keto Grilled Chicken Salad

Also Read – Free 7 day vegetarian keto meal plan generator

Ingredients:

• 4 cups mixed greens
• 2 grilled chicken breasts, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced red onion
• 1/4 cup crumbled blue cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with sliced grilled chicken, halved cherry tomatoes, sliced red onion, and crumbled blue cheese.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Drizzle the dressing over the top of the salad.
5. Serve immediately.

Also Read: keto-dinner-recipes

Conclusion

In conclusion, these 18 keto dinner recipes are all tasty and easy-to-make options for anyone following a ketogenic diet. With a variety of ingredients and flavors, there is something for everyone to enjoy. These recipes prove that following a low-carb, high-fat diet doesn’t have to be boring or restrictive. From creamy soups to flavorful stir-frys, these dishes are sure to satisfy your hunger and your taste buds.

Also Read – BMR and TDEE calculator

FAQ

What are some key principles to keep in mind when planning a keto lunch?

When planning a keto lunch, it’s important to focus on low-carb, high-fat options. Choose foods that are rich in healthy fats, such as avocado, nuts, and seeds. Incorporate protein sources like meat, poultry, fish, or tofu. Include non-starchy vegetables to add fiber and essential nutrients. Minimize or avoid high-carb ingredients like grains, legumes, and sugars.

Can I still enjoy a satisfying and well-balanced lunch on a keto diet?

Absolutely! A keto lunch can be both satisfying and well-balanced. By choosing a variety of low-carb ingredients, including protein, healthy fats, and vegetables, you can create a lunch that is filling, nutritious, and delicious.

What are some common ingredients used in keto lunch recipes?

Common ingredients used in keto lunch recipes include lean meats, such as chicken or turkey, fatty fish like salmon or mackerel, eggs, leafy greens, cruciferous vegetables (e.g., broccoli, cauliflower), avocados, olive oil, coconut oil, nuts, seeds, and low-carb dairy products like cheese or Greek yogurt.

Are there any convenient and portable options for keto lunches on-the-go?

Yes, there are plenty of convenient and portable options for keto lunches on-the-go. Some ideas include pre-made salads with protein and a high-fat dressing, lettuce wraps filled with deli meats and cheese, hard-boiled eggs, portioned nut and seed mixes, jerky, or keto-friendly protein bars.

Can I include salads in my keto lunch? What are some keto-friendly salad toppings and dressings?

Yes, salads can be included in a keto lunch. Opt for low-carb vegetables like leafy greens, cucumbers, cherry tomatoes, and bell peppers. Add protein sources like grilled chicken or salmon, and incorporate healthy fats like avocado slices, nuts, or seeds. Choose dressings that are low in carbs and sugar, such as olive oil and vinegar-based dressings or creamy dressings made with high-fat ingredients like mayonnaise or sour cream.

Are there any options for keto-friendly sandwiches or wraps for lunch?

Yes, there are keto-friendly options for sandwiches or wraps. You can use lettuce leaves or low-carb tortillas as a substitute for bread. Fill them with protein sources like sliced turkey, roast beef, or tuna salad, and add toppings like cheese, avocado, and vegetables. Just be mindful of the carb content in your choice of wrap or bread substitute.

Can I enjoy soups or stews as part of my keto lunch? What are some low-carb ingredients to include?

Yes, soups and stews can be enjoyed as part of a keto lunch. Use low-carb ingredients like chicken or vegetable broth as the base. Include protein sources like chicken, beef, or seafood, and add non-starchy vegetables like spinach, kale, mushrooms, or cauliflower. Avoid adding high-carb ingredients like potatoes or beans.

How can I meal prep or plan ahead for keto lunches to ensure convenience and adherence to the diet?

Meal prepping or planning ahead is a great way to ensure convenience and adherence to the keto diet for lunches. Prepare and portion out ingredients in advance, such as cooking and storing grilled chicken, chopping vegetables, or making salads in jars. You can also cook larger batches of keto-friendly meals and divide them into individual servings to be enjoyed throughout the week. This way, you’ll have ready-to-go lunches that align with your keto goals.