20 Keto Lunch Recipes for Work or Meal Prep
Lunch is where most people’s diets go to die. You’re busy, you’re hungry, and suddenly you’re standing in line at whatever fast-food place is closest, completely abandoning any attempt at eating well. I’ve been there more times than I’d like to admit—ordering something carb-heavy because it’s convenient, then feeling like garbage for the rest of the afternoon.
But here’s what changed everything for me: actually having keto lunch options ready to go. Not sad desk salads or the same boring chicken and broccoli every single day, but real meals that travel well, reheat properly, and actually taste good after sitting in the fridge. These 20 recipes have become my rotation, and honestly, they’ve saved me from countless bad lunch decisions.
Why Keto Lunches Need Different Strategy
Lunch is trickier than dinner because you’re usually eating it away from home, often at your desk or in a break room with a questionable microwave. Your lunch needs to survive transport, taste good cold or reheated, and keep you full enough that you’re not raiding the vending machine by 3 PM.
The key is balancing protein and healthy fats while keeping everything portable. According to research from Johns Hopkins Medicine, maintaining ketosis throughout the day requires consistent low-carb eating—skipping lunch or grabbing something carb-heavy will kick you out of fat-burning mode and leave you feeling sluggish.
These recipes all work for meal prep, travel well in leak-proof containers, and stay good for 3-5 days in the fridge. Most importantly, they don’t taste like diet food.
The Salad That Doesn’t Suck
Cobb Salad with Everything
This is my go-to when I actually want to eat salad, which tells you something about how good it is. Chopped romaine, hard-boiled eggs, bacon (lots of it), diced chicken breast, avocado, cherry tomatoes, blue cheese crumbles, and ranch dressing. It’s basically a complete meal disguised as a salad.
I prep all the components separately in glass meal prep containers on Sunday—the lettuce stays in one container, the toppings in another, and the dressing in small dressing containers. Assemble right before eating so nothing gets soggy.
Greek Salad with Grilled Chicken
Cucumber, cherry tomatoes, red onion, kalamata olives, feta cheese, and grilled chicken over mixed greens with a lemon-olive oil dressing. It’s fresh, it travels well, and the feta adds enough salt and fat to keep you satisfied. I make my own dressing with extra virgin olive oil, lemon juice, oregano, and garlic—way better than store-bought and takes 2 minutes.
Caesar Salad (Keto Style)
Romaine, shaved parmesan, grilled chicken, and homemade Caesar dressing (egg yolks, anchovies, garlic, lemon juice, and olive oil blended smooth). Skip the croutons or make your own from low-carb bread cubed and toasted. A good immersion blender makes the dressing come together in under a minute.
If salads are your thing but you need more variety, these low-carb lunch ideas have tons of options to keep things interesting.
The Bowl Situations
Burrito Bowl
Cauliflower rice, seasoned ground beef, shredded cheese, sour cream, guacamole, salsa, and jalapeños. I prep the beef with cumin, chili powder, paprika, and garlic powder—same flavors as a burrito without the tortilla or rice. The cauliflower rice soaks up all the beef juices and actually works here.
I keep individual guacamole cups in my fridge because making fresh guac for one serving is annoying, and the pre-portioned ones stay fresh longer.
Korean Beef Bowl
Ground beef cooked with ginger, garlic, coconut aminos, sesame oil, and a little keto-friendly sweetener, served over cauliflower rice with cucumber, shredded carrots, and green onions. Top with sesame seeds and gochugaru (Korean red pepper flakes) if you want heat. It’s got all the flavors of Korean BBQ without the sugar.
Mediterranean Bowl
Grilled chicken or lamb, cucumber-tomato salad, mixed greens, kalamata olives, feta cheese, and tzatziki sauce (Greek yogurt, cucumber, dill, lemon, and garlic). Everything stays separate until you’re ready to eat, which keeps the greens from getting soggy. I use a bento-style container for this one—separate compartments are clutch.
Lettuce Wrap Champions
Asian Lettuce Wraps
Ground pork (or chicken or turkey) cooked with water chestnuts, mushrooms, ginger, garlic, and a sauce made from coconut aminos, rice vinegar, and sesame oil. Spoon into butter lettuce leaves and top with sliced green onions. They’re crunchy, flavorful, and surprisingly filling.
I prep the filling ahead and keep the lettuce separate. Assemble at lunch, and you’ve got something that feels like takeout but fits your macros.
Buffalo Chicken Lettuce Wraps
Shredded chicken tossed in buffalo sauce (I use Frank’s RedHot because it’s zero carbs) wrapped in romaine or butter lettuce with ranch dressing, diced celery, and shredded carrots. All the flavors of buffalo wings without the breading or the mess.
Turkey Club Wraps
Sliced deli turkey, bacon, lettuce, tomato, avocado, and mayo wrapped in large lettuce leaves (romaine works great for this). It’s basically a BLT with turkey, and it’s weirdly satisfying. I use thick-cut bacon that I bake on a wire rack over a baking sheet—comes out perfect every time.
For more protein-focused options that work great for lunch, check out these high-protein keto meals—they’re all lunch-appropriate.
The Hot Lunch Heroes
Chicken Fajita Casserole
Diced chicken breast, sliced bell peppers, onions, fajita seasoning, and cheese all baked together. Portion it into containers with sour cream and guacamole on the side. Reheats beautifully in the microwave, and it tastes even better the second day after the flavors have melded.
I line my casserole dish with parchment paper for easy cleanup—game-changer when you’re doing weekly meal prep.
Cauliflower Fried Rice with Shrimp
Riced cauliflower, shrimp, scrambled eggs, diced vegetables (carrots, peas, green onions), soy sauce, sesame oil, and ginger. It comes together fast in a large wok or skillet, and it’s one of those meals that actually improves after a day in the fridge.
The key is using pre-riced cauliflower unless you’re a masochist who enjoys grating cauliflower by hand. Even I’m not that committed to meal prep.
Zucchini Lasagna
Thin-sliced zucchini layered with ricotta, mozzarella, parmesan, and meat sauce (ground beef or Italian sausage with sugar-free marinara). Bake until bubbly, cool, and portion into squares. It reheats perfectly and scratches that comfort-food itch without the pasta carbs.
A mandoline slicer makes uniform zucchini slices way easier and faster than trying to do it with a knife.
The Soup and Stew Category
Chicken Enchilada Soup
Shredded chicken, diced tomatoes, green chiles, chicken broth, cream cheese, and enchilada spices simmered together. Top with shredded cheese, sour cream, avocado, and cilantro. I make a huge batch in my slow cooker on Sunday and eat it for lunch all week.
Pour it into wide-mouth thermoses for work—it stays hot for hours and you don’t need to microwave anything.
Taco Soup
Ground beef, diced tomatoes, beef broth, taco seasoning, and whatever vegetables you want (bell peppers, onions, jalapeños). Skip the beans to keep it keto. It’s hearty, filling, and one of those soups that gets better every time you reheat it.
Zuppa Toscana
Italian sausage, bacon, cauliflower (instead of potatoes), kale, and heavy cream in a flavorful broth. It’s rich, satisfying, and travels well in leak-proof containers. The cauliflower soaks up all those Italian sausage flavors and you honestly won’t miss the potatoes.
When the weather gets cold, these low-carb soups and stews become lunch staples real quick.
The Sandwich Solutions
Chaffle Sandwiches
Chaffles (cheese + waffle = chaffle) are made by mixing shredded cheese and eggs, cooking in a mini waffle maker, and using them as bread. Fill with deli meat, cheese, lettuce, tomato, and mayo. They’re surprisingly bread-like and hold up well to sandwich fillings.
The batter is literally just cheese and eggs. That’s it. And somehow it works.
Keto Chicken Salad
Shredded rotisserie chicken mixed with mayo, diced celery, red onion, a little Dijon mustard, and everything bagel seasoning. Eat it on low-carb bread, in lettuce wraps, or just straight with a fork. I add chopped pecans sometimes for extra crunch and healthy fats.
Egg Salad
Hard-boiled eggs mashed with mayo, Dijon mustard, diced dill pickles, and paprika. Serve it on low-carb bread or lettuce wraps, or eat it with pork rinds for dipping (don’t knock it till you try it). Six hard-boiled eggs makes enough for 2-3 lunches.
The Protein-Packed Options
Steak and Veggie Boxes
Grilled steak sliced thin, roasted broccoli, cherry tomatoes, and avocado. I drizzle everything with chimichurri sauce (parsley, garlic, olive oil, red wine vinegar, red pepper flakes blended in a food processor). It’s basically a deconstructed steak dinner that works cold or reheated.
I use a meat thermometer to get my steak to perfect medium-rare, then let it rest before slicing so all those juices stay put.
Salmon and Asparagus
Pan-seared salmon (or baked if you’re making multiple portions) with roasted asparagus and lemon butter. The salmon stays moist even after reheating if you don’t nuke it into oblivion—30 seconds on medium power is all you need. Add a small side salad with olive oil and you’ve got a restaurant-quality lunch.
Meatballs in Marinara
Make a big batch of meatballs (ground beef, egg, almond flour, parmesan, Italian seasoning) and simmer them in sugar-free marinara. Portion them into containers and eat them over zucchini noodles or just straight with a fork. Each serving gives you about 25-30 grams of protein and keeps you full for hours.
Speaking of complete meal solutions, these easy low-carb meals work perfectly for lunch when you’re bored with your usual rotation.
The Assembly-Required Lunches
DIY Snack Boxes
Hard-boiled eggs, cheese cubes, deli meat rolls, cherry tomatoes, cucumber slices, olives, and a handful of nuts. No cooking required—just portion everything into containers on Sunday. It’s not a “meal” in the traditional sense, but it’s filling and hits all your macros.
I use a divided container to keep everything separate. Nobody wants their cucumbers tasting like salami.
Deconstructed BLT
Bacon strips (cooked crispy), cherry tomatoes, avocado, hard-boiled eggs, and mixed greens with ranch dressing on the side. Eat it like a salad or wrap everything in lettuce leaves. The bacon stays crispy if you store it separately from everything else.
The One-Pan Wonders
Sheet Pan Chicken and Vegetables
Chicken thighs, Brussels sprouts, bell peppers, and red onion all roasted on one sheet pan with olive oil and seasonings. Portion it into containers and you’re set for multiple lunches. The chicken stays juicy, and the vegetables get slightly caramelized and delicious.
I line my sheet pan with parchment paper because scrubbing burnt-on vegetables is not how I want to spend my Sunday evening.
Shrimp Stir-Fry
Shrimp, broccoli, bell peppers, snap peas, and whatever other vegetables you have, stir-fried in a sauce made from tamari (gluten-free soy sauce), sesame oil, ginger, and garlic. Serve over cauliflower rice. The whole thing comes together in under 15 minutes, and it reheats well.
Making Meal Prep Actually Work
Here’s the reality: meal prep only works if you actually do it consistently and make food you’ll want to eat. I’ve tried the whole “make seven identical meals on Sunday” thing, and by Thursday, I was so sick of eating the same lunch that I’d order takeout just to break the monotony.
Now I make 2-3 different lunch options each week. Maybe chicken fajita casserole, cobb salad components, and a big pot of soup. That way I can mix and match based on what sounds good each morning, and I’m not eating the exact same thing five days in a row.
Investment in good glass meal prep containers with snap-lock lids changed everything for me. They don’t stain, they don’t smell weird after washing, and they go from fridge to microwave without any drama. The cheap plastic ones are a false economy—they fall apart after a month and make everything taste vaguely like plastic.
The Transport Factor
Not all lunches travel equally well. Salads need the dressing separate or they turn into sad, soggy messes. Anything with sauce can leak if your container isn’t truly leak-proof (ask me how I know). Sandwiches get soggy if you assemble them too far in advance.
I use silicone cupcake liners inside my containers to create little dividers—keeps wet ingredients away from dry ones, and sauces contained in their own sections. It’s a small thing that makes a huge difference.
For soup and stew, I swear by my vacuum-insulated food jar. Pour hot soup in there at 7 AM, and it’s still steaming hot at noon. No microwave needed, which is clutch when your office microwave is disgusting or always occupied.
The Leftover Strategy
IMO, the best meal prep lunches are actually just planned leftovers from dinner. Make extra chicken thighs at dinner, and suddenly you’ve got protein for tomorrow’s lunch. Roast extra vegetables, cook more ground beef than you need—these become the building blocks for quick lunch assembly.
I specifically make dinner recipes that scale well and taste good the next day. Anything slow-cooked, most casseroles, and basically all soups and stews are better on day two anyway. For more options that work perfectly for this strategy, check out these keto dinner recipes—they all make excellent leftovers.
The Monday Morning Routine
Sunday evening or Monday morning, I spend about 90 minutes prepping lunches for the week. It’s not glamorous, but it’s way better than the alternative of scrambling every morning or defaulting to whatever’s easiest (which is usually carb-heavy and expensive).
Here’s my typical routine: cook 2-3 proteins (chicken, ground beef, hard-boiled eggs), prep vegetables (wash and chop everything), make one big batch recipe (soup, casserole, or a salad base), portion everything into containers, and label with dates. Then I grab whatever combination sounds good each morning.
A good kitchen scale helps with portion control—I weigh proteins and high-fat additions like cheese and nuts to make sure I’m hitting my macros. Otherwise, it’s way too easy to overeat or undereat without realizing it.
The Office Microwave Reality
Let’s be honest: most office microwaves are disgusting, and the person who microwaves fish should be banned from communal spaces. But when you’re reheating your keto lunch, a few tricks help.
Cover everything with a damp paper towel to prevent it from drying out. Use 50% power and heat for longer rather than blasting it on high. Let it rest for a minute before eating—it’ll finish cooking and the temperature will even out. And for the love of everything holy, don’t microwave fish at work. Just don’t.
Some of my favorite lunches don’t need reheating at all—salads, lettuce wraps, snack boxes, and chicken salad all taste great cold. This is especially nice when the office microwave has a line of five people all trying to heat lunch at 12:15.
Related Recipes You’ll Love
Looking for more ways to keep lunch interesting without defaulting to sad desk salads? Here are some recipes that work perfectly for work or meal prep:
More Lunch Inspiration:
Complete Meal Planning:
Other Meals:
When You Need a Snack:
Final Thoughts
These 20 lunch recipes have genuinely changed how I approach midday eating. Instead of lunch being this chaotic scramble or an excuse to cheat on my diet, it’s become the easiest meal of my day. Everything’s already made, portioned, and ready to grab on my way out the door.
Start with 2-3 recipes that sound appealing, make them on Sunday, and see how you feel eating them throughout the week. If you get bored, swap them out for different options. The goal isn’t to have the most Instagram-worthy meal prep—it’s to have lunches you’ll actually eat that keep you in ketosis and satisfied until dinner.
FYI, you don’t need to prep every single lunch for the entire week if that feels overwhelming. Even prepping three lunches means you only have to figure out two days, which is way better than winging it every single day. Do what works for your schedule and your life, not what some meal prep influencer says you should do.
The best lunch is the one that’s already made, tastes good, and keeps you from making poor decisions at the drive-thru. These recipes check all those boxes.
