20 Irresistible Keto Lunch Ideas for Work You’ll Want to Make Again and Again

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There’s a moment every weekday when the clock ticks closer to lunchtime, and you start to wonder, What am I going to eat today?

For many people, lunch is the hardest meal to plan. You want something that’s satisfying, flavorful, and not too heavy — but when you’re on a ketogenic diet, the challenge gets even trickier. You can’t just run to the café across the street for a quick sandwich or pasta bowl, because those choices can send your carbs skyrocketing past your daily limit.

That’s where planning ahead becomes your best friend.

In this post, I’m going to share twenty incredible keto lunch ideas that aren’t just delicious — they’re also practical for work, easy to pack, and perfectly aligned with your low-carb lifestyle. Think of this as your personal lunch survival guide, complete with recipes you’ll actually look forward to eating.

Why Lunch Feels Like the Toughest Meal on Keto

Breakfast can be as simple as scrambled eggs with avocado. Dinner can be an indulgent grilled steak with buttery greens. But lunch? Lunch happens right in the middle of your day, often when you’re short on time, distracted by work, or tempted by whatever your colleagues are ordering.

And when you’re on keto, you can’t just grab whatever’s convenient. You have to think about macros, about how much fat you’re getting versus carbs, and whether that quick grab-and-go choice will sabotage your progress.

That’s why these recipes are so powerful. Not only are they low in net carbs, but they’re also designed to hold up well in a lunchbox or meal prep container. Many of them can be made ahead in batches, so you can set yourself up for the whole week in just one or two cooking sessions.

My Keto Meal Prep Philosophy

When I started eating keto, I quickly learned that my success depended on preparation. The more I had ready to go, the less I was tempted by impulsive choices. For lunch specifically, I stick to a few rules:

  1. Flavor first — If it doesn’t taste good, I’m not going to want it, and neither will you.
  2. Portability matters — Everything I make should be easy to pack without getting soggy or losing texture.
  3. Macro awareness — I keep a rough mental count of my carbs, fat, and protein, so I can balance the rest of my day around it.

The recipes below check all those boxes. They range from hearty salads to cozy comfort food favorites, all reimagined for keto. Let’s dive in.

1. Taco Salad with Ground Beef

There’s something deeply satisfying about digging into a taco salad that’s piled high with seasoned beef, crisp lettuce, melty cheddar, and a dollop of sour cream.

I love this recipe because it delivers everything you crave in a taco — minus the carb-heavy shell. The beauty of it is in its simplicity. Brown your ground beef with taco seasoning, toss it with fresh greens, and sprinkle over your cheese. Add sour cream for creaminess, and you’ve got a lunch that will make your coworkers jealous.

What’s even better? This salad is endlessly customizable. Not a cheddar fan? Try Monterey Jack or pepper jack for a spicier kick. Want extra crunch? Throw in some diced bell peppers or sliced radishes.

Per Serving:
Calories: 332 | Fats: 25g | Net Carbs: 5g | Protein: 20g

2. Chicken Cucumber Avocado Salad

For those who love the lightness of fresh vegetables paired with rich, creamy avocado, this salad is a dream.

It starts with tender, shredded chicken — a fantastic source of lean protein — paired with crisp cucumber slices and chunks of buttery avocado. The textures play together beautifully: crunchy cucumber, smooth avocado, and the meaty chew of chicken.

Here’s the secret: you can skip the chicken on days you want something vegetarian. The avocado provides plenty of healthy fats to keep you feeling satisfied. Just remember, without the chicken, you’ll want to get your protein from another meal that day.

Per Serving:
Calories: 545 | Fats: 38g | Net Carbs: 5g | Protein: 40g

3. Deli Snack Box

Sometimes lunch needs to be as simple as possible — no stove, no skillet, no cooking at all. That’s where this deli snack box comes in.

Picture this: slices of smoky salami or turkey, cubes of your favorite cheese, and a handful of low-carb veggies like cucumber slices, celery sticks, or cherry tomatoes. Throw in a few pickles for a briny bite, and you have a balanced, protein-packed lunch.

If you really miss the crunch of crackers, opt for low-carb nut-based ones. They give you the texture without the carb overload.

Per Serving (with crackers):
Calories: 382 | Fats: 25g | Net Carbs: 13g | Protein: 23g

4. Cauliflower Fried Rice

If you’ve ever missed fried rice since starting keto, you’ll fall in love with this cauliflower version.

Instead of grains, riced cauliflower forms the base, soaking up all the savory flavors from soy sauce, garlic, and ginger. You can add scrambled eggs, diced chicken, shrimp, or even leftover steak for protein.

Meal prep tip: make a double batch on Sunday, portion it into containers, and you’ve got a week’s worth of filling, low-carb lunches ready in under an hour.

Per Serving:
Calories: 99 | Fats: 4g | Net Carbs: 6g | Protein: 8g

5. Vegetarian Lettuce Wraps

If you’ve ever thought eating “just vegetables” was boring, these lettuce wraps will change your mind.

Imagine crisp, cool lettuce leaves cradling a colorful mix of sautéed vegetables, lightly seasoned and perfectly balanced in flavor. They’re fresh, light, and surprisingly filling. The first time I brought these to work, a colleague peeked over my shoulder and said, “That looks like something from a fancy café.” That’s the magic of presentation — and lettuce wraps deliver it effortlessly.

What I adore most is how versatile they are. You can add grilled tofu, sprinkle on some seeds for extra crunch, or even drizzle with a keto-friendly peanut sauce for a Thai-inspired twist.

Per Serving:
Calories: 194 | Fats: 9g | Net Carbs: 2g | Protein: 16g

Directions

Step 1: Wash and pat dry large lettuce leaves (romaine or butter lettuce work best).
Step 2: Prepare your vegetable filling — think bell peppers, mushrooms, and zucchini sautéed lightly in olive oil.
Step 3: Spoon the filling into each lettuce leaf, wrap, and secure with a toothpick if needed.

6. Cauliflower Salad with Grilled Chicken

This recipe feels like summer on a plate — even if you’re eating it at your desk in the middle of winter.

Grilled chicken brings a smoky, savory flavor, while cauliflower offers a light crunch that’s so satisfying. But the real hero? The creamy dressing. It ties every bite together, making the dish feel indulgent while keeping your carbs low.

I like to grill a big batch of chicken on Sunday so I can assemble this salad in minutes throughout the week. It’s a lifesaver on busy mornings.

Per Serving (1/4th of the whole meal prep):
Calories: 448 | Fats: 41.05g | Net Carbs: 2g | Protein: 14.6g

Directions

Step 1: Grill or pan-sear chicken breasts until cooked through, then slice.
Step 2: Steam or roast cauliflower florets until tender-crisp.
Step 3: Combine chicken and cauliflower with your favorite keto-friendly dressing, toss gently, and pack for lunch.

7. Pork Egg Roll

This is one of my go-to “fakeout” recipes — it has all the flavor of a takeout egg roll, but without the deep-fried wrapper or the carb overload.

Ground pork is browned with cabbage, onions, and sesame oil, creating a fragrant, savory dish that reheats beautifully. I can’t tell you how many times this has saved me from dialing up a Chinese takeout place when cravings hit.

Per Serving:
Calories: 297 | Fats: 20g | Net Carbs: 5.5g | Protein: 20g

Directions

Step 1: Brown ground pork in a skillet with garlic and ginger.
Step 2: Add shredded cabbage and onions, cooking until tender.
Step 3: Drizzle with sesame oil and soy sauce, stir well, and serve hot or cold.

8. Cauliflower Hash Browns

Hash browns without potatoes? Yes, and they’re surprisingly satisfying.

The secret is in finely ricing the cauliflower and squeezing out excess moisture. The result is a crispy, golden patty that pairs beautifully with eggs or works as a snack on its own.

I love making these ahead and warming them in the oven for a quick, savory bite at lunch.

Per Serving:
Calories: 164 | Fats: 11.25g | Net Carbs: 3.2g | Protein: 7g

Directions

Step 1: Rice cauliflower, then squeeze out water using a cheesecloth.
Step 2: Mix with eggs, cheese, and seasonings.
Step 3: Form patties, pan-fry in oil until golden, flipping once.

9. Egg Roll Bowl

This is the cousin of the pork egg roll recipe — same comfort-food vibes, slightly different execution.

You get all the deliciousness of cabbage, pork (or chicken), and seasonings, but it’s served in a hearty bowl instead of as a wrap. I sometimes top it with a fried egg for extra richness.

Per Serving:
Calories: 268 | Fats: 18g | Net Carbs: 6g | Protein: 15g

Directions

Step 1: Cook protein of choice with garlic and onion.
Step 2: Stir in shredded cabbage and carrots.
Step 3: Season with soy sauce, sesame oil, and chili flakes.

10. Shrimp Avocado Salad with Tomatoes

Seafood lovers, this one’s for you.

Plump shrimp, creamy avocado, and juicy tomatoes come together in a light yet decadent salad. It’s refreshing, protein-rich, and ideal for days you want something that feels special.

Per Serving (half of what’s in the recipe):
Calories: 532 | Fats: 35.82g | Net Carbs: 13.64g | Protein: 41.11g

Directions

Step 1: Cook shrimp in butter with garlic until pink.
Step 2: Slice avocado and tomatoes, arrange in a bowl.
Step 3: Add shrimp, drizzle with olive oil, season with salt and pepper.

11. “Just Like the Real Thing” Lasagna

Lasagna on keto? Yes — and it’s as indulgent as you remember.

Instead of pasta sheets, this version uses low-carb substitutes layered with rich meat sauce and creamy cheese. It’s comfort food without the guilt.

Per Serving:
Calories: 486 | Fats: 34g | Net Carbs: 9.5g | Protein: 57g

Directions

Step 1: Prepare meat sauce with ground beef, tomato paste, and herbs.
Step 2: Layer sauce, cheese, and low-carb pasta substitute in a baking dish.
Step 3: Bake until bubbly and golden.

12. Ground Beef and Spinach Skillet

This one-pan wonder is hearty, flavorful, and packed with nutrients.

Ground beef gets a boost from fresh spinach, mushrooms, and seasonings. It’s a great way to sneak in greens without feeling like you’re eating a salad.

Per Serving:
Calories: 779 | Fats: 60.2g | Net Carbs: 11.6g | Protein: 41.1g

Directions

Step 1: Brown ground beef in a skillet.
Step 2: Add mushrooms and cook until softened.
Step 3: Stir in fresh spinach until wilted, season, and serve.

13. Keto Taco Salad – Perfect for Meal Prep

This variation keeps everything fresh until the moment you eat.

You pack your seasoned beef, chopped veggies, cheese, and sour cream separately, then mix them right before lunch. The result? Crisp lettuce, juicy meat, and creamy dressing in every bite.

Per Serving:
Calories: 317.5 | Fats: 22.9g | Net Carbs: 3.8g | Protein: 24g

Directions

Step 1: Cook beef with taco seasoning.
Step 2: Chop lettuce, tomatoes, and onions.
Step 3: Pack ingredients separately, combine before eating.

14. Chicken Madras

If you love spice, you’ll adore this curry-inspired dish.

Chicken Madras is rich, aromatic, and satisfying, with heat that lingers just enough to make you want the next bite. Served with cauliflower rice, it’s perfect for make-ahead lunches.

Per Serving (with cauliflower):
Calories: 560 | Fats: 28.75g | Net Carbs: 8g | Protein: 60.75g

Directions

Step 1: Sauté chicken pieces with curry paste until browned.
Step 2: Add coconut milk and simmer until tender.
Step 3: Serve over cauliflower rice.

15. Cauliflower and Ground Beef Hash

This is the definition of easy comfort food.

It’s cheesy, hearty, and ridiculously quick to make — the kind of dish you can throw together on a busy weeknight and still look forward to at lunch the next day.

Per Serving:
Calories: 261 | Fats: 14.98g | Net Carbs: 2.97g | Protein: 26.41g

Directions

Step 1: Brown ground beef in a skillet.
Step 2: Add cauliflower rice and cook until tender.
Step 3: Stir in cheese, season to taste, and serve.

16. Santa Fe Low Carb Chicken

This zesty dish is full of flavor and personality.

Seasoned chicken is served over cauliflower rice with a mix of spices that make every bite exciting. It’s filling, colorful, and perfect for lunchboxes.

Per Serving:
Calories: 303 | Fats: 16g | Net Carbs: 8g | Protein: 28g

Directions

Step 1: Season chicken with Mexican spices, then bake or pan-fry.
Step 2: Prepare cauliflower rice.
Step 3: Serve chicken over rice, garnish with fresh cilantro.

17. Avocado Tuna Salad

This is creamy, tangy, and satisfying — perfect for days when you need a no-cook lunch.

Tuna and avocado are both nutrient-dense, and the lemon juice adds brightness. I like to serve it in lettuce cups or with cucumber slices for dipping.

Per Serving:
Calories: 304 | Fats: 20g | Net Carbs: 4g | Protein: 22g

Directions

Step 1: Mash avocado in a bowl.
Step 2: Stir in drained tuna, lemon juice, and seasoning.
Step 3: Serve immediately or chill for later.

18. Jalapeño Shrimp Veggie Bake

If you like a little heat, this colorful bake will win you over.

Shrimp, vegetables, and sliced jalapeños roast together for a vibrant, flavorful dish. It’s a showstopper in a lunchbox — people will notice.

Per Serving:
Calories: 240 | Fats: 9g | Net Carbs: 7g | Protein: 20g

Directions

Step 1: Arrange shrimp and chopped vegetables on a baking sheet.
Step 2: Add jalapeño slices, drizzle with olive oil, season.
Step 3: Roast until shrimp are cooked and vegetables are tender.

19. Baked Salmon in Foil

This is elegance made easy.

You wrap salmon fillets in foil with herbs, butter, and lemon, then bake until flaky. It feels fancy but is incredibly simple to prepare — and cleanup is a breeze.

Per Serving:
Calories: 330 | Fats: 19.1g | Net Carbs: 1.94g | Protein: 35.45g

Directions

Step 1: Place salmon on foil, top with butter, lemon, and herbs.
Step 2: Wrap tightly and bake until cooked through.
Step 3: Serve with a side salad.

20. Keto Fried Chicken (Baked in Oven)

This recipe proves you can have crispy, golden chicken on keto without deep frying.

The trick? Coating chicken in crushed pork rinds instead of breadcrumbs, then baking until crunchy. It’s every bit as satisfying as the fast-food version.

Per Serving:
Calories: 273 | Fats: 13g | Net Carbs: 0.33g | Protein: 35g

Directions

Step 1: Coat chicken pieces in crushed pork rinds and spices.
Step 2: Place on a baking sheet, bake until golden and crispy.
Step 3: Serve hot with a side of keto-friendly coleslaw.

Categories Recipes

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