Are you looking for some keto lunch ideas that are low-carb, high-fat, and satisfying? Do you want to enjoy your midday meal without feeling guilty or deprived?
If so, you’re in luck. In this article, we’ll share 10 keto diet recipes for lunch that are easy to make, delicious to eat, and perfect for your keto lifestyle.
What is the keto diet and why is it popular?
The keto diet is a way of eating that involves drastically reducing your intake of carbohydrates and replacing them with healthy fats.
By doing this, you force your body to enter a metabolic state called ketosis, where it burns fat for fuel instead of glucose. This can lead to various benefits, such as weight loss, improved blood sugar control, enhanced mental clarity, and more.
The keto diet has become very popular in recent years, as more and more people have discovered its potential benefits and experienced them firsthand.
According to a survey by the International Food Information Council Foundation, the keto diet was the most popular diet among Americans in 2020, with 8% of respondents following it.
The keto diet has also been endorsed by many celebrities, such as Halle Berry, Kourtney Kardashian, and LeBron James..
Discover How This Simple “Meal Plan” Changes My Life Watch the video below to see if this effortless “Way Of Eating” will work for you…
How to make keto lunch easy and enjoyable?
One of the challenges of following the keto diet is finding keto-friendly meals that are easy to prepare and enjoyable to eat. This is especially true for lunch, when you may not have much time or access to a kitchen. You may also get bored of eating the same things over and over again, or crave something more exciting than a salad or a wrap.
Fortunately, there are many keto lunch recipes that are simple, tasty, and varied. You can use ingredients that are readily available, such as eggs, cheese, meat, fish, vegetables, nuts, seeds, and healthy oils. You can also experiment with different flavors, spices, sauces, and toppings to create different dishes that suit your preferences and mood. You can also make some of these recipes ahead of time and store them in the fridge or freezer for later use.
To help you get started, we’ve compiled a list of 10 keto diet recipes for lunch that are easy and delicious. These recipes are low in carbs, high in fat, and moderate in protein, which are the ideal macronutrients for the keto diet. They are also gluten-free, grain-free, and sugar-free, which are common allergens and inflammatory foods. Whether you’re looking for something quick, hearty, creamy, spicy, or cheesy, you’ll find something to love in this list.
10 Keto Diet Recipes for Lunch
1. BLTA Lettuce Wraps
Bacon, lettuce, tomato, and avocado are a classic combination that never gets old. Instead of using bread, you can wrap them in crisp lettuce leaves for a low-carb and refreshing lunch. Don’t forget the mayo, which adds creaminess and healthy fats.
You can also add some cheese, mustard, or hot sauce for extra flavor. This recipe takes only 15 minutes to make and serves 4 people.
Ingredients:
- 8 slices of bacon
- 8 large lettuce leaves
- 1/4 cup of mayonnaise
- 1/4 teaspoon of garlic powder
- Salt and pepper to taste
- 8 slices of tomato
- 1 avocado, sliced
- Optional: cheese, mustard, hot sauce
Instructions:
- Cook the bacon in a skillet over medium-high heat until crisp, turning occasionally, for about 10 minutes. Drain on paper towels and set aside.
- In a small bowl, whisk together the mayonnaise and garlic powder. Season with salt and pepper to taste.
- To assemble the wraps, spread some of the mayonnaise mixture on each lettuce leaf. Top with two slices of bacon, one slice of tomato, and some avocado slices. Add cheese, mustard, or hot sauce if desired. Fold the lettuce over the filling and enjoy.
2. Keto Broccoli Salad
Broccoli is one of the best vegetables for the keto diet, as it is low in carbs, high in fiber, and rich in antioxidants. It also tastes great when mixed with bacon, cheese, onion, and a creamy dressing made with mayonnaise, sour cream, vinegar, and sweetener. This keto broccoli salad is crunchy, savory, and slightly sweet, and makes a perfect side dish or a light meal on its own. You can make it ahead of time and store it in the fridge for up to 3 days. This recipe takes 25 minutes to make and serves 6 people.
Ingredients:
- 6 cups of broccoli florets
- 6 slices of bacon
- 1/4 cup of red onion, diced
- 1/4 cup of cheddar cheese, shredded
- 1/4 cup of mayonnaise
- 1/4 cup of sour cream
- 2 tablespoons of apple cider vinegar
- 2 tablespoons of erythritol or another keto-friendly sweetener
- Salt and pepper to taste
- Optional: sunflower seeds, almonds, or pecans for some crunch
Instructions:
- Bring a large pot of water to a boil and add some salt. Blanch the broccoli florets for about 2 minutes, then drain and rinse with cold water. Pat dry and transfer to a large bowl.
- Cook the bacon in a skillet over medium-high heat until crisp, turning occasionally, for about 10 minutes. Drain on paper towels and crumble. Add to the bowl with the broccoli, along with the onion and cheese.
- In a small bowl, whisk together the mayonnaise, sour cream, vinegar, and sweetener. Season with salt and pepper to taste.
- Pour the dressing over the broccoli mixture and toss to coat. Sprinkle with sunflower seeds, almonds, or pecans if desired. Refrigerate until ready to serve or enjoy right away.
3. Keto Egg Salad
Eggs are a staple food for the keto diet, as they are high in protein, healthy fats, and essential nutrients. They are also versatile and easy to cook in different ways. One of the simplest and most delicious ways to enjoy eggs is to make an egg salad, which you can eat on its own, with keto bread, or with lettuce wraps. To make a keto egg salad, you just need to boil some eggs, chop them up, and mix them with mayonnaise, mustard, salt, pepper, and some herbs of your choice. You can also add some celery, onion, or pickle for some crunch and flavor. This recipe takes 20 minutes to make and serves 4 people.
Ingredients:
- 8 eggs
- 1/4 cup of mayonnaise
- 2 teaspoons of mustard
- Salt and pepper to taste
- 2 tablespoons of fresh dill, parsley, or chives, chopped
- Optional: 1/4 cup of celery, onion, or pickle, diced
Instructions:
- Place the eggs in a large pot and cover them with water. Bring to a boil, then lower the heat and simmer for 10 minutes. Drain and rinse with cold water. Peel and chop the eggs and transfer to a large bowl.
- Add the mayonnaise, mustard, salt, pepper, and herbs to the bowl and mix well. Adjust the seasoning to your taste. Add the celery, onion, or pickle if desired and stir to combine.
- Enjoy the egg salad on its own, with keto bread, or with lettuce wraps.
4. Keto Bacon Sushi
If you love sushi, but don’t want to eat rice, you can try this keto version that uses bacon instead. Bacon sushi is a fun and creative way to enjoy bacon, which is one of the most popular foods for the keto diet. To make bacon sushi, you need to cook some bacon strips until they are crispy, then roll them up with cream cheese, cucumber, avocado, and nori seaweed. You can also add some sesame seeds, soy sauce, wasabi, or ginger for some extra flavor. This recipe takes 30 minutes to make and serves 4 people.
Ingredients:
- 16 slices of bacon
- 4 ounces of cream cheese, softened
- 1/4 teaspoon of garlic powder
- Salt and pepper to taste
- 1/2 cucumber, peeled and cut into thin strips
- 1 avocado, peeled and cut into thin slices
- 4 sheets of nori seaweed
- Optional: sesame seeds, soy sauce, wasabi, ginger
Instructions:
- Preheat the oven to 400°F and line a baking sheet with parchment paper. Arrange the bacon slices in a single layer on the prepared sheet and bake for 15 to 20 minutes, or until crisp. Drain on paper towels and let cool slightly.
- In a small bowl, mix the cream cheese, garlic powder, salt, and pepper until smooth and creamy.
- To assemble the sushi, lay a sheet of nori on a cutting board and spread a thin layer of cream cheese over it. Place four slices of bacon on top of the cream cheese, leaving some space at the top and bottom of the nori. Add some cucumber and avocado slices on top of the bacon, near the edge of the nori. Roll the nori from the bottom to the top, tucking in the filling as you go. Cut the roll into eight pieces and repeat with the remaining ingredients.
- Sprinkle some sesame seeds on top of the sushi if desired and serve with soy sauce, wasabi, and ginger.
5. Keto Burger Fat Bombs
Burgers are a classic comfort food that can be easily adapted for the keto diet. Instead of using buns, you can use lettuce leaves, keto bread, or portobello mushrooms. You can also make mini burgers, or fat bombs, that are bite-sized and packed with fat and flavor. To make keto burger fat bombs, you need to mix some ground beef, cheese, onion, garlic, salt, pepper, and egg, then shape them into small balls and bake them in the oven. You can then serve them with your favorite toppings, such as bacon, tomato, pickle, mustard, or ketchup. This recipe takes 25 minutes to make and serves 12 people.
Ingredients:
- 1 pound of ground beef
- 1/4 cup of cheddar cheese, shredded
- 2 tablespoons of onion, minced
- 1 clove of garlic, minced
- Salt and pepper to taste
- 1 egg
- Optional: bacon, tomato, pickle, mustard, ketchup, or any other toppings you like
Instructions:
- Preheat the oven to 375°F and line a baking sheet with parchment paper. In a large bowl, combine the ground beef, cheese, onion, garlic, salt, pepper, and egg. Mix well and form into 12 equal balls. Place them on the prepared sheet and flatten slightly.
- Bake for 15 to 20 minutes, or until cooked through and golden. Remove from the oven and let cool slightly.
- Enjoy the burger fat bombs on their own, or with your favorite toppings. You can also store them in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 months.
6. Greek Bouyiourdi
If you’re looking for a keto lunch that is warm, cheesy, and spicy, you’ll love this Greek dish called bouyiourdi. It’s a baked dish that consists of feta cheese, tomatoes, garlic, and chili peppers, and it’s perfect for scooping up with keto bread or pita bread. You can also add some olives, oregano, or basil for some extra flavor. This recipe takes 25 minutes to make and serves 4 people.
Ingredients:
- 8 ounces of feta cheese, sliced
- 2 large tomatoes, sliced
- 2 cloves of garlic, minced
- 2 red chili peppers, sliced
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Optional: olives, oregano, or basil for garnish
Instructions:
- Preheat the oven to 375°F and lightly grease a baking dish. Arrange the feta cheese slices in a single layer on the bottom of the dish. Top with the tomato slices, garlic, and chili peppers. Drizzle with olive oil and season with salt and pepper to taste.
- Bake for 15 to 20 minutes, or until the cheese is melted and the tomatoes are soft.
- Garnish with olives, oregano, or basil if desired and serve hot with keto bread or pita bread.
7. Courgette Frittatas
Frittatas are a great way to use up any leftover vegetables, cheese, or meat that you have in your fridge. They are also easy to make, as you just need to whisk some eggs, cream, salt, pepper, and cheese, then pour them over your chosen ingredients in a muffin tin and bake them in the oven. You can then enjoy them hot or cold, with some salad or keto bread. One of our favorite frittata recipes is this one that uses courgette, also known as zucchini, which is a low-carb and nutritious vegetable. You can also add some ham, bacon, or sausage for some extra protein. This recipe takes 30 minutes to make and serves 6 people.
Ingredients:
- 6 eggs
- 1/4 cup of heavy cream
- Salt and pepper to taste
- 1/4 cup of parmesan cheese, grated
- 2 tablespoons of butter
- 1 medium courgette, grated
- Optional: 1/4 cup of ham, bacon, or sausage, cooked and chopped
Instructions:
- Preheat the oven to 375°F and grease a 12-cup muffin tin. In a large bowl, whisk together the eggs, cream, salt, pepper, and cheese. Set aside.
- In a large skillet over medium-high heat, melt the butter and cook the courgette, stirring occasionally, for about 15 minutes, or until soft and golden. Drain the excess liquid and transfer to a large plate. Add the ham, bacon, or sausage if desired and toss to combine.
- Divide the courgette mixture evenly among the muffin cups. Pour the egg mixture over the courgette, filling each cup about 3/4 full.
- Bake for 15 to 20 minutes, or until the eggs are set and lightly browned.
- Let the frittatas cool slightly before removing from the tin. Enjoy hot or cold, with some salad or keto bread.
8. Peanut Butter Chicken
Peanut butter is a delicious and keto-friendly ingredient that can be used to make sauces, dressings, desserts, and more. One of the best ways to use peanut butter is to make a peanut butter chicken, which is a dish that combines chicken, peanut butter, coconut milk, soy sauce, lime juice, ginger, garlic, and chili.
It’s a creamy, spicy, and satisfying dish that you can serve with cauliflower rice, broccoli, or spinach. You can also use almond butter, cashew butter, or sunflower seed butter instead of peanut butter if you prefer. This recipe takes 25 minutes to make and serves 4 people.
Ingredients:
- 1 pound of chicken breasts, cut into bite-sized pieces
- Salt and pepper to taste
- 2 tablespoons of coconut oil
- 1/4 cup of peanut butter
- 1/4 cup of coconut milk
- 2 tablespoons of soy sauce
- 2 tablespoons of lime juice
- 1 tablespoon of ginger, grated
- 2 cloves of garlic, minced
- 1/4 teaspoon of red pepper flakes
- Optional: cilantro, peanuts, or green onions for garnish
Instructions:
- Season the chicken pieces with salt and pepper to taste. Heat the coconut oil in a large skillet over medium-high heat and cook the chicken, stirring occasionally, for about 15 minutes, or until golden and cooked through. Transfer to a plate and keep warm.
- In a small saucepan over low heat, whisk together the peanut butter, coconut milk, soy sauce, lime juice, ginger, garlic, and red pepper flakes. Cook, stirring, until smooth and bubbly, for about 10 minutes.
- Pour the sauce over the chicken and toss to coat. Garnish with cilantro, peanuts, or green onions if desired and serve with cauliflower rice, broccoli, or spinach.
9. Masala Frittata with Avocado Salsa
If you like Indian food, you’ll love this masala frittata that is flavored with masala paste, coriander, and cherry tomatoes.
It’s a spicy and aromatic dish that is easy to make and filling to eat. To make it even more delicious, you can top it with an avocado salsa that is made with avocado, lime juice, red onion, and cilantro. This recipe takes 20 minutes to make and serves 4 people.
Ingredients:
- 6 eggs
- 1/4 cup of heavy cream
- Salt and pepper to taste
- 2 tablespoons of butter
- 2 tablespoons of masala paste
- 2 tablespoons of fresh coriander, chopped
- 1 cup of cherry tomatoes, halved
- 1 avocado, peeled and diced
- 2 tablespoons of lime juice
- 2 tablespoons of red onion, minced
- 2 tablespoons of fresh cilantro, chopped
Instructions:
- Preheat the oven to 375°F and grease a 9-inch pie dish. In a large bowl, whisk together the eggs, cream, salt, and pepper. Set aside.
- In a small skillet over medium heat, melt the butter and cook the masala paste, stirring, for about 5 minutes, or until fragrant. Stir in the coriander and remove from the heat.
- Pour the masala mixture into the prepared pie dish and spread it evenly. Sprinkle the cherry tomatoes on top. Pour the egg mixture over the tomatoes, covering them completely.
- Bake for 15 to 20 minutes, or until the eggs are set and lightly browned.
- In a small bowl, toss the avocado, lime juice, onion, and cilantro. Season with salt and pepper to taste.
- Cut the frittata into wedges and serve with the avocado salsa.
10. Roasted Cauliflower Steaks
Cauliflower is another versatile and low-carb vegetable that can be used to make many keto dishes, such as cauliflower rice, cauliflower mash, cauliflower pizza, and more. One of the simplest and tastiest ways to enjoy cauliflower is to roast it in the oven and cut it into thick slices, or steaks. You can then season it with salt, pepper, garlic, and olive oil, and serve it with a red pepper, olive, and caper salsa that adds some tanginess and freshness. You can also sprinkle some almonds on top for some crunch and healthy fats. This recipe takes 40 minutes to make and serves 4 people.
Ingredients:
- 1 large head of cauliflower, trimmed and cut into 4 thick slices
- Salt and pepper to taste
- 4 tablespoons of olive oil, divided
- 2 cloves of garlic, minced
- 1/4 cup of roasted red peppers, chopped
- 1/4 cup of black olives, pitted and chopped
- 2 tablespoons of capers, drained
- 2 tablespoons of parsley, chopped
- 2 tablespoons of lemon juice
- Optional: 1/4 cup of almonds, toasted and chopped
Instructions:
- Preheat the oven to 425°F and line a baking sheet with parchment paper. Season the cauliflower steaks with salt and pepper to taste and brush them with 2 tablespoons of olive oil. Place them on the prepared sheet and roast for 20 minutes, flipping halfway, or until tender and golden.
- In a small skillet over medium-low heat, heat the remaining 2 tablespoons of olive oil and cook the garlic, stirring, for about 5 minutes, or until soft and fragrant. Transfer to a small bowl and add the red peppers, olives, capers, parsley, and lemon juice. Season with salt and pepper to taste and stir to combine.
- Serve the cauliflower steaks with the salsa and sprinkle with almonds if desired.
Conclusion
Lunch doesn’t have to be boring or unhealthy when you’re on the keto diet. With these 10 keto lunch recipes, you can enjoy a variety of dishes that are low-carb, high-fat, and delicious. You can also make them ahead of time and store them in the fridge or freezer for later use. Whether you’re looking for something quick, hearty, creamy, spicy, or cheesy, you’ll find something to love in this list.
We hope you enjoyed this article and found some keto lunch ideas that suit your taste buds and lifestyle. If you did, please share it with your friends and leave your honest feedback and suggestions.
In addition to the recipes for lunch, you can also learn the best recipes for dinner by clicking here.
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