7 Keto Lunches To Take To Work

The Struggle Is Real

Staying committed to the keto lifestyle at work can feel like navigating a minefield of donuts, sugary coffee creamers, and vending machine temptations. I’ve been there.

For years, I would leave the house every morning with the best of intentions, only to end up surrendering to whatever carb-laden options were easiest to grab during my lunch break.

That all changed when I discovered a better way—one where I prepared satisfying, delicious, and totally keto-friendly meals ahead of time.

In this blog post, I’m not just giving you a list. I’m sharing the exact keto lunch ideas that helped me survive the chaos of the workday, stay in ketosis, and actually look forward to lunch again.

Whether you’re meal prepping for the week or tossing something together in the morning, these ideas will keep you full, focused, and carb-controlled. Let’s dive into the 7 incredible keto lunches I swear by!

1. Keto Crunchwrap: The Low-Carb Powerhouse

If there’s one dish I make almost every week without fail, it’s the keto crunchwrap. Inspired by the classic fast food staple, this wrap replaces carb-heavy tortillas with tender cabbage leaves, delivering all the crunch and satisfaction without the guilt.

It’s a little decadent, incredibly easy to make, and the perfect solution to midday hunger at work.

How to Make It

Step 1: Prep the Filling

Start by browning your ground beef in a skillet with a pinch of salt, pepper, and taco seasoning. Once fully cooked, set it aside to cool.

Step 2: Steam Your Cabbage

Remove large cabbage leaves and steam them for 2-3 minutes until just pliable. Be careful not to overcook them or they’ll tear easily.

Step 3: Assemble and Wrap

Lay out a steamed cabbage leaf, add a scoop of your taco meat, a handful of shredded cheese, diced tomatoes, sour cream, and a few jalapeños if you like it spicy. Roll tightly like a burrito.

Step 4: Pan Sear

Place the wrapped cabbage seam-side down in a hot skillet to seal and crisp up the outside. Flip once for even browning.

Pack a couple of these in a lunchbox with a side of guacamole, and you’re good to go!

2. Keto Big Mac Salad: Fast Food Flavor Without the Regret

This salad is an absolute game-changer. It mimics the flavor of a Big Mac—complete with tangy sauce, crunchy lettuce, seasoned beef, and pickles—but ditches the bun and sugar for a keto-friendly twist.

How to Make It

Step 1: Brown Your Beef

Cook ground beef with salt, pepper, garlic powder, and onion powder. Let it cool slightly.

Step 2: Build Your Bowl

In a large container, layer shredded lettuce, cooked beef, shredded cheddar cheese, pickles, and diced onions.

Step 3: Make the Sauce

Whisk together mayonnaise, mustard, sugar-free ketchup, vinegar, diced pickles, and a sprinkle of paprika. Drizzle over your salad just before eating.

This recipe keeps well in the fridge and is ideal for quick assembly each morning.

3. Lasagna in a Bowl: Comfort Food in Minutes

Lasagna usually means hours in the kitchen, but not this version. My keto lasagna in a bowl gives you all the creamy, cheesy, meaty flavor of traditional lasagna without noodles or guilt.

How to Make It

Step 1: Sauté the Base

Cook ground sausage or beef in a skillet with Italian seasoning, garlic, and onion. Drain excess fat.

Step 2: Add Marinara and Cheese

Stir in a low-carb marinara sauce and let simmer for a few minutes. Then add dollops of ricotta cheese and top with shredded mozzarella.

Step 3: Microwave and Pack

Microwave-safe containers are your best friend here. Layer your meat sauce and cheese into bowls, refrigerate, and reheat at work when you’re ready to eat.

4. Keto Buffalo Chicken Meatballs: Spicy, Savory, and Meal Prep Friendly

These buffalo chicken meatballs are a two-in-one winner. I make them for dinner, serve them with cauliflower rice, then pack leftovers for work. The flavor only gets better the next day.

How to Make It

Step 1: Mix the Ingredients

Combine ground chicken, almond flour, egg, chopped celery, garlic powder, onion powder, and hot sauce.

Step 2: Shape and Bake

Roll into small meatballs and place on a parchment-lined baking sheet. Bake at 375°F for 20 minutes until golden.

Step 3: Coat and Serve

Toss the baked meatballs in melted butter and more hot sauce. Serve warm or cold with celery sticks and ranch.

5. Keto Cobb Salad: When You Crave Breakfast for Lunch

Who says bacon and eggs are only for mornings? A cobb salad brings your favorite breakfast items together in one delicious lunch bowl.

How to Make It

Step 1: Cook the Proteins

Hard boil eggs and cook bacon until crispy. Let both cool, then chop.

Step 2: Build the Salad

Layer a base of romaine or spinach with chopped eggs, bacon, avocado slices, grilled chicken, cherry tomatoes, and blue cheese crumbles.

Step 3: Dress to Impress

Pack your salad dressing separately (ranch or blue cheese work great) and drizzle just before eating.

It’s rich in fat and protein, naturally low carb, and leaves you totally satisfied.

6. Italian Chicken Meal Prep Bowls: Taste of Italy, Minus the Carbs

Italian flavors are beloved for a reason. These simple chicken bowls pack a punch and are incredibly convenient for meal prep.

How to Make It

Step 1: Season and Sauté Chicken

Cube chicken breasts and season with garlic, Italian seasoning, and a touch of olive oil. Cook until golden brown.

Step 2: Roast Your Veggies

Chop zucchini, cherry tomatoes, and bell peppers. Toss with olive oil and roast at 400°F for 20 minutes.

Step 3: Assemble and Store

Divide cooked chicken and roasted veggies into meal prep containers. Add a sprinkle of Parmesan for extra flavor.

These bowls reheat beautifully and keep you full for hours.

7. Cheddar-Wrapped Taco Rolls: Crunchy, Cheesy, On-the-Go Bliss

Cheddar taco rolls are the most clever thing I ever made for work lunches. They’re like tacos turned inside out, and everyone in the breakroom always wants to know what I’m eating.

How to Make It

Step 1: Make Cheese Shells

Drop piles of shredded cheddar onto a parchment-lined baking sheet. Bake at 375°F for 6-8 minutes until bubbling and golden.

Step 2: Shape the Shells

Let the cheese cool for 1 minute, then gently roll each into a cylinder.

Step 3: Fill and Pack

Stuff your cheese shells with taco-seasoned beef, sour cream, avocado, or anything you love. Wrap in foil and they’re ready to go.

Bonus Picks for Extra Variety

Sesame Salmon with Baby Bok Choy and Mushrooms

Seared salmon with tender bok choy and mushrooms delivers a restaurant-quality lunch that travels surprisingly well. Rich in omega-3s, healthy fats, and protein.

Shrimp Avocado Salad

This chilled salad is as beautiful as it is delicious. Shrimp, avocado, and a citrusy dressing come together in a flash.

No Bread Italian Sub Roll-Ups

Use slices of deli meat and cheese to roll up your favorite sandwich fillings. These little bites are high in fat, totally grain-free, and excellent for travel.

Keto Mexican Cauliflower Rice

Missing rice? This zesty, colorful cauliflower rice gives you all the flair of Mexican food while keeping carbs super low. Add grilled chicken or steak for a full lunch.

Final Thoughts: Meal Prep Is Your Superpower

Eating keto at work doesn’t have to be a struggle. These recipes are proof that with a little preparation and creativity, you can enjoy your lunch, stay on track with your goals, and maybe even inspire a coworker or two to eat better.

Keep it simple, make it tasty, and don’t forget to double up so tomorrow’s lunch is already done.

Here’s to smarter lunches, better energy, and full-flavored keto success!