25 Keto Meals Under 10g Net Carbs

Look, I get it. You’re scrolling through keto recipes at 9 PM on a Tuesday, starving, and every “low-carb” meal you find has like 15-20g of net carbs. That’s not gonna cut it when you’re trying to stay in ketosis and actually feel good. So let me save you the headache and share 25 meals that clock in under 10g net carbs—and they actually taste like real food, not cardboard.

Why 10g Net Carbs Is the Sweet Spot

Here’s the thing about net carbs—they’re what actually matter when you’re doing keto. Research from Harvard’s Nutrition Source shows that the ketogenic diet has produced beneficial metabolic changes in the short term, but staying in ketosis requires keeping your carb intake seriously low. Most people need to stay around 50 grams of carbohydrates per day or fewer to maintain ketogenesis, though some of us need to go even lower.

Net carbs are basically total carbs minus fiber and sugar alcohols. Why? Because fiber passes through your digestive system without being fully absorbed, so it doesn’t spike your blood sugar like regular carbs do. That’s why we can eat a bunch of leafy greens and stay in ketosis—the fiber doesn’t count against us.

When you aim for meals under 10g net carbs, you’re giving yourself room to spread carbs across multiple meals without accidentally kicking yourself out of ketosis. It’s honestly just smart planning. Plus, you won’t end up at dinner with only 3g of carbs left to work with, which is basically a salad and sadness.

Breakfast Winners (Because Morning Carbs Hit Different)

1. Scrambled Eggs with Avocado and Bacon

This is my go-to when I don’t want to think. Three eggs scrambled in butter, half an avocado sliced on the side, and two strips of bacon. Comes in around 4g net carbs, fills you up for hours, and takes maybe 10 minutes to make. The healthy fats from the avocado keep your energy steady—no mid-morning crash like you’d get from toast.

2. Keto Breakfast Bowl with Sausage and Spinach

Brown some ground sausage in a cast-iron skillet, toss in a big handful of spinach until it wilts, crack two eggs over the top, and let them cook sunny-side up. Sprinkle with cheese if you’re feeling fancy. About 5g net carbs and it’s basically a complete meal in one pan.

3. Cloud Bread with Cream Cheese

Okay, cloud bread sounds weird, but hear me out. It’s made with eggs, cream cheese, and cream of tartar—that’s it. Bakes up fluffy, tastes slightly sweet, and has about 1g net carbs per piece. Spread it with more cream cheese or use it for a breakfast sandwich. Get Full Recipe.

For more morning fuel that won’t derail your macros, these low-carb breakfasts and keto breakfast ideas are absolute lifesavers on busy mornings.

4. Greek Yogurt Parfait (Full-Fat, Obviously)

Full-fat Greek yogurt is your friend here. About 6g net carbs for a half-cup, topped with a handful of raspberries (about 3g net carbs) and some chopped pecans. Drizzle with a tiny bit of sugar-free vanilla syrup if you want it sweeter. Quick, portable, and doesn’t require actual cooking.

5. Smoked Salmon and Cream Cheese Roll-Ups

Take a slice of smoked salmon, spread it with cream cheese, add some fresh dill and a squeeze of lemon, and roll it up. Each roll is about 1g net carbs. Make four or five of these and you’ve got breakfast. Feels fancy but takes zero effort.

Lunch Options That Don’t Need a Microwave

6. Big-Ass Cobb Salad

I know, salads aren’t exciting, but this one actually is. Romaine lettuce, grilled chicken, bacon, hard-boiled egg, avocado, cherry tomatoes, and blue cheese. Use a mason jar for your dressing so it doesn’t get soggy. Around 7g net carbs and it keeps you full for the rest of your workday.

7. Leftover Rotisserie Chicken with Broccoli

Real talk—rotisserie chickens from the grocery store are a keto lifesaver. Pull the meat off, toss it with some roasted broccoli, add butter or olive oil, season with garlic powder and salt. About 6g net carbs, takes 5 minutes if the broccoli’s already cooked. I make this probably twice a week.

8. Zucchini Noodles with Pesto and Grilled Shrimp

Spiralize a zucchini (or buy the pre-spiralized kind because who has time), sauté it for like 2 minutes in a hot pan, toss with store-bought pesto, and top with grilled shrimp. Comes in around 8g net carbs. Way more satisfying than you’d think for vegetable noodles. Get Full Recipe.

9. Egg Salad Lettuce Wraps

Mash up some hard-boiled eggs with mayo, a little mustard, salt, pepper, maybe some chopped celery if you’re ambitious. Scoop it into butter lettuce leaves. Each wrap is about 2g net carbs, so have three or four. Pack them for lunch and people will think you’re fancy.

10. Tuna Avocado Boats

Cut an avocado in half, scoop out a little extra from the middle, and fill it with tuna salad (tuna mixed with mayo, lemon juice, and diced pickles). About 4g net carbs per half. Stupid easy, filling, and the healthy fats from the avocado are clutch for keeping your energy up.

When you need more variety for your midday meals, check out these low-carb lunch ideas or keto lunch recipes—they’re all meal-prep friendly and won’t leave you hungry an hour later.

Dinner That Doesn’t Feel Like Diet Food

11. Garlic Butter Steak with Asparagus

Pan-sear a ribeye or strip steak in a heavy-bottomed skillet, baste it with butter and minced garlic in the last minute of cooking. Roast some asparagus on the side with olive oil and salt. Total net carbs? About 6g. This meal makes you forget you’re even on a diet.

12. Cauliflower Fried Rice with Chicken

Pulse cauliflower in a food processor until it looks like rice (or buy it pre-riced), sauté it with diced chicken, scrambled egg, soy sauce, and whatever vegetables you have lying around. Tastes shockingly close to real fried rice and has about 9g net carbs per serving.

13. Bunless Bacon Cheeseburger with Side Salad

Sometimes you just need a burger, you know? Make a big beef patty, top it with cheese and bacon, and serve it over a bed of lettuce with pickles, onions, and sugar-free ketchup. Add a simple side salad with ranch. About 7g net carbs and zero deprivation. Get Full Recipe.

14. Lemon Herb Chicken Thighs with Green Beans

Chicken thighs are fattier than breasts, which makes them perfect for keto—plus they’re harder to overcook. Season them with lemon, garlic, and herbs, roast them in the oven, and throw some green beans on the same pan. One-pan dinner, about 5g net carbs, minimal cleanup.

15. Baked Salmon with Butter and Dill

Salmon is one of those foods that feels fancy but is actually dead simple. Season a fillet with salt, pepper, and fresh dill, top it with a pat of butter, and bake at 400°F for 12-15 minutes. Serve with sautéed spinach. Around 3g net carbs and packed with omega-3s that are great for brain health.

Need more dinner inspiration? These low-carb dinners and easy keto dinners will keep your meal rotation fresh without the carb guilt.

16. Shrimp Scampi with Zoodles

Sauté shrimp in butter, garlic, white wine (or chicken broth if you skip the wine), and lemon juice. Toss it with zucchini noodles. The whole thing comes together in 15 minutes and has about 8g net carbs. Restaurant-quality flavor, home-kitchen effort level.

17. Pork Chops with Creamy Mushroom Sauce

Pan-fry bone-in pork chops until they’re golden, then make a quick sauce with heavy cream, sautéed mushrooms, and a splash of chicken broth. Let it thicken up and pour it over the chops. Serve with roasted Brussels sprouts. About 7g net carbs and incredibly satisfying.

18. Eggplant Lasagna (No Noodles)

Slice eggplant lengthwise into thin strips, layer it with ricotta, marinara sauce (check the label—some have added sugar), mozzarella, and ground beef or Italian sausage. Bake until bubbly. One serving is around 9g net carbs, and it genuinely scratches the Italian food itch.

19. Beef and Broccoli Stir-Fry

Slice flank steak thin, marinate it in soy sauce and sesame oil, then stir-fry it with broccoli florets in a blazing-hot wok or large skillet. The key is high heat and fast cooking. About 6g net carbs, tastes like takeout, costs way less.

20. Chicken Caesar Salad with Parmesan Crisps

Grill or bake some chicken breast, slice it over romaine lettuce, add Caesar dressing (make sure it’s low-carb), and top with Parmesan crisps instead of croutons. The crisps are just baked shredded Parmesan—they’re crunchy, salty, and have basically zero carbs. Total meal is about 5g net carbs.

Looking for even more variety? These low-carb chicken recipes and keto chicken dinners will keep things interesting when you’re tired of the same rotation.

One-Pan Wonders for Lazy Days

21. Sheet Pan Sausage and Peppers

Slice up some Italian sausage and bell peppers, toss them with olive oil, garlic powder, and Italian seasoning, spread them on a sheet pan, and roast at 425°F for 25 minutes. That’s it. About 8g net carbs, one pan to clean, and leftovers for days.

22. Baked Chicken Wings with Ranch

Chicken wings are keto gold—almost zero carbs on their own. Season them with salt, pepper, and paprika, bake them until crispy, and serve with ranch or blue cheese dressing. Make a big batch on a rimmed baking sheet and reheat them throughout the week. About 2g net carbs per serving.

23. Baked Cod with Lemon and Capers

Cod is mild, flaky, and cooks fast. Season it with lemon juice, capers, olive oil, and fresh parsley, wrap it in parchment paper or foil, and bake for 15 minutes. Serve with steamed broccoli or cauliflower. Around 4g net carbs and super light.

24. Greek-Style Lamb Chops with Tzatziki

Season lamb chops with oregano, garlic, and lemon, grill or pan-sear them to medium-rare, and serve with homemade tzatziki (Greek yogurt, cucumber, garlic, dill). If you use full-fat yogurt, it’s about 6g net carbs per serving. Feels gourmet, takes 20 minutes.

25. Buffalo Chicken Lettuce Wraps

Shred some rotisserie chicken, toss it in buffalo sauce (check the carbs—some brands sneak in sugar), and wrap it in iceberg or butter lettuce leaves. Add some ranch or blue cheese dressing, maybe some diced celery. About 3g net carbs and you can eat them with your hands like a civilized barbarian.

If you love quick, minimal-cleanup meals like these, you’ll want to explore these keto one-pan meals and lazy keto meals—they’re perfect for those nights when you just can’t deal with a mountain of dishes.

What About Meal Prep?

Real talk—staying under 10g net carbs per meal is way easier when you’re not scrambling at 7 PM trying to figure out what’s for dinner. I spend about two hours every Sunday cooking a big batch of protein (usually chicken thighs or ground beef), roasting a bunch of low-carb vegetables, and portioning everything into glass meal prep containers.

The trick is keeping it simple. Don’t try to make five different fancy meals—make two proteins, three vegetable sides, and mix and match throughout the week. Add different sauces or seasonings to keep things interesting. One night it’s chicken with buffalo sauce and ranch, the next night it’s the same chicken with pesto and Parmesan. Same base, different vibe.

For comprehensive guides on making this work with your schedule, check out these low-carb meal prep recipes and keto meal prep ideas. They’re designed for real people with real lives, not Instagram influencers with six hours of free time.

The Protein Question Everyone Asks

Here’s something people get wrong all the time: keto isn’t just about low carbs. You also need adequate protein to maintain muscle mass and keep your metabolism humming. Most of these meals clock in around 25-35g of protein per serving, which is a solid target.

Studies show that ketogenic diets produce beneficial metabolic changes, including improvements in insulin resistance and blood pressure. But if you’re not eating enough protein, you’re gonna feel like garbage and lose muscle. Not ideal.

The sweet spot for most people is about 0.8-1.0 grams of protein per pound of lean body weight. So if you weigh 150 pounds with about 25% body fat, that’s roughly 90-112g of protein per day. Spread that across three meals and you’re looking at 30-37g per meal. These recipes hit that target pretty naturally.

For meals specifically designed to maximize protein without adding carbs, these high-protein keto meals are your best bet.

Snacks That Actually Keep You Full

Sometimes you need something between meals, and crackers are off the table (literally). Here’s what actually works: string cheese (1g net carbs), macadamia nuts (about 2g net carbs per ounce), pepperoni slices with cream cheese (2g net carbs), hard-boiled eggs (basically zero), and celery with almond butter (3g net carbs).

The key is fat and protein. Carby snacks spike your blood sugar and leave you hungry 30 minutes later. Fat and protein keep you satisfied for hours. This isn’t broscience—UCLA Health confirms that high-fat content increases satiety, which is exactly what you want from a snack.

If you need a more robust snack selection, dive into these low-carb snacks and keto snacks for options that won’t derail your progress.

Final Thoughts

Here’s the truth nobody tells you about keto: it’s not about suffering through bland chicken and broccoli until you hit your goal weight. It’s about finding meals that work for your life—meals that taste good, keep you full, and don’t require a culinary degree to pull off.

These 25 meals are just a starting point. Once you get the hang of keeping carbs under 10g, you’ll start naturally adapting your favorite dishes to fit the lifestyle. That curry you love? Make it with cauliflower rice instead of regular rice. Those tacos? Use lettuce wraps or cheese shells. The Italian meatballs? Skip the breadcrumbs and use almond flour.

The beauty of keto is that once you’re fat-adapted—which usually takes about three to four weeks of consistency—your hunger signals change. You’re not constantly thinking about your next meal. The blood sugar rollercoaster stops, and you can actually focus on other things besides food.

IMO, the biggest mistake people make is trying to replicate their old high-carb diet with keto substitutes. You’ll drive yourself crazy and spend a fortune on specialty ingredients. Instead, embrace the foods that are naturally low in carbs and high in fat. Cook with butter. Eat fatty cuts of meat. Load up on avocados. Don’t fear salt. And seriously, eat your vegetables—just pick the ones that grow above ground.

If you’re just starting out, give these meals a shot for a week or two. See how you feel. Track your carbs honestly (no guessing—use that food scale I mentioned earlier). Most people are shocked at how satisfied they feel eating this way, even though they’re technically “restricting” carbs.

And look, if you screw up and eat a bagel one morning, the world won’t end. You’ll just be a little hungrier later in the day, and it might take an extra day or two to get back into ketosis. Learn from it and move on. This isn’t about perfection—it’s about finding what works for you long-term.

Stay consistent, keep it simple, and remember that food is supposed to be enjoyable. These meals prove you can stay under 10g net carbs without feeling deprived. Now go cook something delicious.