20 Satisfying Keto Lunch Ideas to lose Weight

Keto lunch ideas

20 quick, delicious, satisfying keto lunch ideas to lose weight.

Most of us would agree that lunch is the hardest meal to plan for on a low-carb ketogenic diet.

With so many on our plate to plan and tackle daily, who has time to plan lunch during the busy work week? Certainly, not me and so do many others.

For many of us, lunch means grabbing something out of convenience.

And sadly, I admit, that can even mean heading to the nearest fast food joint for their low-carb Keto options.

While that may be ok once in a while, you don’t get the best bang for your nutrition bucks from those meal choices.

Good nutrition starts with fresh and wholesome ingredients. And you get most of it when you prep a meal at home.

And this is true across all dietary disciplines including Keto, Paleo, the DASH, and others.

I know you are thinking meal prep is too time-consuming and you don’t have time to stand in the kitchen all day long.

I get it, and that’s exactly why I wanted to come up with a series of lunches and meals that take almost no effort. So you can finally eat healthy, wholesome Keto lunches without a nutritional compromise.

In fact, I was able to gather 20 effortless Keto recipe ideas so you can finally bring up your lunch game.

These 20 super easy Keto lunch recipes can help you eat a nutritious lunch every day. And to top it off, you can prep them in far less time than walking over to the nearest deli or fast food joint.

Read Next: 7-Day Keto Diet Meal Plan to Lose 10 Lbs in 1 Week

20 Delicious Keto Lunches to Lose Weight

If you need some low-carb breakfast ideas to check out, these keto breakfasts are a great one to start.

1. Chicken Satay with Peanut Dipping Sauce

Chicken Satay recipe

These Keto Chicken Satay Skewers with peanut sauce makes a perfect protein-based lunch. It’s a light meal that’d also work perfectly as a party appetizer.

With very little carb in this dish and added fatty sauce, it’s perfect for Keto dieters trying to stay in ketosis.

It’s also Paleo, Atkins, and low-carb diet friendly. For those with gluten sensitivities, rest assured, it’s gluten-free too.

Find the recipe here.

2. Bacon Roasted Cauliflower Recipe with Blue Cheese Dip

Bacon roasted cauliflower recipe

Only 2.9 grams of net carbs in 1 cup, cauliflower is the perfect low-carb keto vegetable.

I get it. Eating plain cauliflower can be boring. It needs a flavorful dip to go with.

That’s where this recipe comes in.

This low-carb bacon roasted cauliflower recipe with blue cheese dip is absolutely delicious.
It makes the perfect keto lunch or snack.

And the best part is, you can pre-make the lunch in advance, so you can just take it and go in the morning.

It’s fast and delicious. You’ll love every bite of your cauliflower this way.

Find the recipe here.

3. Easy 30-Minute Keto Chili Recipe with No Beans

Easy Keto chili recipe
Image Credit: Gnom-Gnom.com

Keto diet being low-carb, usually, anything with beans is off-limits. Naturally, chili is not keto. But for many of us, chili is comfort food we can’t live without.

Well, there is a way to make chili without beans, and it makes a perfect lunch.

Because you don’t need to budget the time for beans, this chili only takes 30 minutes.

I suggest you make a double portion the night before and leave some for lunch the next day.

Use an insulated food container to keep the chili warm till lunch at work.

Grab the recipe here.

4. Stuffed Avocado Chicken Salad Recipe (Keto)

Stuffed Avocado Chicken Salad
Image Credit: Howsweeteats.com

Salad is definitely a lunch staple for many. You can always resort to a low-carb salad with some protein like salmon and chicken, but it gets boring.

That’s when this chicken salad comes in. It’s a nice twist to everyone’s favorite chicken salad with a good amount of added fat from avocado.

This is definitely the salad lunch to pack when you are tired of eating leafy greens and need to up your fat.

I suggest assembling the salad and avocado at work, so you can prevent the avocado from browning.

Grab the recipe here

5. Easy Low-Carb Keto Mexican Soup Recipe

Keto Mexican soup

This is my ultimate keto soup recipe that makes me really look forward to lunchtime.

While many people shy away from taking soup to work lunch, I find it one of the easiest to pack and take to go. With a good quality insulated soup container, your soup can stay warm for hours.

This soup is all in the seasoning, so it’s far easier than you think to make. This too is best made a day in advance.

It’s a perfect left-over lunch you can take to work.

Grab the recipe here

6. Vegan Keto Green Smoothie Recipe

Vegan Keto green smoothie

Lunch doesn’t always have to be something you eat. It can be a fulfilling smoothie that functions as a meal replacement.

This low-carb vegan keto smoothie is just that kind of a smoothie that can totally be your lunch and satisfy you.

It’s fulfilling, nutritious, and perfectly delicious. If you need a little pick-me-up nutrition-wise, it’s a great way to supplement your needs.

It’s also perfect for days you can’t really sit and eat your lunch. It’s a good on-the-go meal option for your workweek.

Grand the recipe here.

7. Low-Carb Keto Lasagna Recipe

You can eat keto and still enjoy your favorite comfort food like lasagna. Luckily, it’s a perfect meal to take to work too.

I admit, making a keto-friendly lasagna take a bit of time, but if you utilize your day off, it’s a great meal to prep.

Since lasagna tends to be heavy, I hardly ever finish in one day. That’s when taking this to lunch comes really handy.

Store a slice in a glass container, so you can either microwave or warm it up in the oven at work.

You’ll love the cheesiness of this lasagna and appreciate loads of fat this offer!

Grab the recipe here..

8. Keto Egg Salad Recipe

Keto egg salad recipe
Image Credit: Heyketomama.com

Keto being high-fat, moderate-protein, a ketogenic dieter could use a good egg salad recipe! With protein from eggs and fats from mayo and avocado, this salad is the one to rely on in your keto life.

It’s perfectly packable and super easy to make.

I particularly love the flavor dill brings an extra heart-healthy fats avocado brings.

Have a few stalks of celery on the side or slices of cucumber, you can add a bit of crunchiness to your delicious salad.

Grab the recipe here.

9. Keto Broccoli Soup

Keto broccoli cheese soup

It’s telling how much I love to eat soups on a keto diet.

This one is a clear winner if you love cheese and rich soup. It takes the inspiration from a traditional broccoli cheddar soup but made low-carb.

It’s also super simple to make with just 6 ingredients.

The rich coconut milk brings depth to the flavors and broccoli brings color and texture.

If you love creamy soups, you’ll love this soup for your lunch.

Again, store it in an insulated soup container to take it to work.

Grab the recipe here

10. Sesame Salmon With Baby Bok Choy & Mushrooms

Sesame salmon bok choi recipe
Image Credit: Mealpreponfleek.com

While I introduced many of my favorite lunches on keto so far, the one that I pack the most is this.

This Asian-inspired salmon dish is a clear winner when it comes to a balanced meal.

It has greens, protein, and fats from salmon and umami from mushrooms. It’s also done in 30 minutes or less, making this a fast recipe perfect for a weekday.

Be sure to marinate the salmon and veggies in advance, so you can reduce your actual cooking time in half.

Grab the recipe here.

11. Keto Chicken Enchilada Bowl

Chicken Enchilada Bowl
Image Credit: Hey Keto Mama

Here is another cauliflower recipe you’ll love.

In a keto diet, you see a lot of cauliflower recipes, and that’s for a good reason.

Cauliflower is a perfect replacement for rice and adds volume without adding carbs. It’s the very thing that makes a recipe like an enchilada possible for keto dieters.

With bold flavors of juicy, flavorful chicken, this recipe adds fun to your work lunch. To add more fat and flavors, top it with avocado and cheese before you eat.

It’s a carb-free lunch you can definitely enjoy and devour.

Grab the recipe here..

12. Keto Salmon Sushi Bowl

Do you crave something different for your lunch during the week? I have a recipe that fits the bill perfectly.

It’s Keto Salmon Sushi Bowl.

It’s a fun lunch option that’s packed with flavors and heat. With salmon, you can get an ample amount of fatty acids and a decent amount of protein.

Instead of traditional rice, you opt-in on cauliflower to keep your carbs really low.

If you are ever in the mood for a sushi bowl for lunch, this recipe is it.

13. Salmon & Avocado Nori Rolls

Salmon Avocado Nori Sushi Rolls
Image Credit: Eatdrinkpaleo.com.au

If you are a sushi fan, just because you went keto doesn’t mean you need to give it up.

You can still do a delicious sushi nori rolls without breaking your carb budget. All you need to do is to take out the rice and let all the other ingredients take the major role.

Have a sheet of nori to wrap all that up, and you have yourself healthy low-carb sushi!

To take this to work, you need to make sure you can store this in a fridge until lunch.

Grab the recipe from Eatdrinkpaelo.com.au

14. Spicy Kimchi Ahi Poke

Spicy Kimchi Ahi Poke
Image Credit: Whipandwander.com

Here is another Keto Asian inspired dish you can easily make at home.

For keto beginners, this recipe is especially helpful to your digestion. While your body adjusts to the fat-heavy diet, fermented food like kimchi is essential.

It can soothe your tummy and keep your gut health in check. Not to mention, it’s rich in probiotics.

It mixes so well with tuna and avocado that I’m confident it becomes an instant hit. This is one of my absolute favorite low-carb keto-friendly meals.

Here’s the recipe.

15. Cauliflower “Mac” and Cheese

Keto cauliflower mack and cheese
Image Credit: Savorytooth.com

Do you love mac and cheese and need a Keto version for it for work lunch?
Well, you obviously have to opt-out on the macaroni, but you can use cauliflower instead.

This cheese-covered cauliflower is certainly a fat-loaded dish that resembles nacho.

Take this to work in a glass container and pop it in the microwave to reheat and eat.

You’ll love every bite of the cheesiness!

Grab the recipe from Savorytooth.com.

16. Zucchini Crust Grilled Cheese

Zucchini crust grilled cheese
Image Credit: Theironyou.com

If you are tired of cauliflower, you can use zucchini as your go-to low-carb veggies.

In this recipe, we are using zucchini was a replacement to slices of bread.

Between zucchini slices, you insert 3 types of cheese in the middle to make this grilled cheese. With cheddar, mozzarella, and Parmesan, it’s a powerful blend of flavors in one bite.

I also actually love that you get to eat veggies with this grilled cheese too. If I have a Panini maker at work, this will surely be my go-to lunch for weeks.

Grab the recipe from Theironyou.com

17. Keto Chicken Salad

Low-carb keto chicken salad
Image Credit: mypcoskitchen.com

Do you need a protein-packed dish that’s also loaded with fats? This keto chicken salad is it.

With a combination of grilled asparagus, cheese, and avocados, it’s a sure way to meet all your keto macros.

It’s also a salad that doesn’t make you feel dreadful eating. It gives a flavor explosion that’s delicious and easy to put together.

As a weekday lunch, it’s easy to pack and make it portable.

It’s not your typical chicken salad, but you’ll love the flavor combo for sure.

Grab the recipe here.

18. Avocado Shrimp Salad

Avocado Shrimp Salad Recipe
Image Credit: Savorytooth.com

If you are not much of chicken and meat-eater, we got you covered.

This 15-minute recipe is very indulgent and rich in flavors. It’s a bonus that it’s super easy to make too.

Once you sear the shrimp in butter, it’s just a matter of dicing some veggies and mixing up a dressing.

Super easy, super fast, super flavorful.

With avocado, you can up your healthy fat and keep your body in ketosis.

Grab the recipe here.

19. Zucchini Noodles with Pesto

Zucchini noodles with pesto
Image Credit: Evolvingtable.com

This list isn’t complete without zoodles.

If you are a keto vegetarian, this recipe is for you. Yes, keto lunches without meat or dairy exist. Not just that, I love that it’s full of healthy ingredients.

To start, zucchini and tomatoes add nutrition and pine nuts bring antioxidants.

This pesto sauce is also very versatile and can be used in other recipes too. I suggest you keep a jar of this keto pesto and use it as needed in a recipe like these veggie noodles.

Find the recipe here

20. Spicy Tuna Stuffed Avocado

Spicy tuna stuffed avocado
Image Credit: Saltandlavender.com

If you love the idea of avocado cups, you’ll love this recipe.

It’s a 10-minute recipe you need no cooking skills for. All you have to do is to whip up the spicy tuna filling and fill the avocado cups.

I also love that you can use canned tuna for this, making this an affordable meal.

For the kick, drizzle sriracha on top to make it as hot as you desire.

To take to work, I pack the tuna salad separate from avocado and assemble before eating.

Keep it in the fridge till your lunchtime to prevent the salad from spoiling.

Grab the recipe here

Tina Alexandre
Tina Alexandre


Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.


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