The keto diet is linked to weight loss, better glycemic control, improved mental clarity, and a reduced risk of cardiometabolic diseases.
However, creating nutritious meals with the right macronutrients to achieve and maintain ketosis can be challenging, especially for those just starting a low-carb diet.
Discover 13 of the best keto lunch ideas and learn how to incorporate intermittent fasting into a nutritious ketogenic lifestyle.
13 keto lunch ideas
Giving up favorite foods is one of the biggest challenges for new keto dieters. Fortunately, you don’t have to! With the right low-carb substitutes, you can enjoy the flavors you love while staying on track.
Here are 13 delicious and easy keto lunch recipes.
1. Cauliflower Crust Pizza
This easy and cheesy Cauliflower Crust Pizza is a guilt-free way to enjoy a classic comfort food. Using just four ingredients, this recipe yields a healthy, crispy crust in 35 minutes.
Top it with your favorite low-carb toppings such as bacon, chicken, ground meat, mushrooms, or bell peppers for a keto-approved feast.
2. Pork Rind Nachos
Whether it’s game day or you’re looking for a quick throw-it-together lunch, these Pork Rind Nachos are sure to satisfy your crunch cravings.
Smothered in melted cheddar and topped with ground beef and spicy pickled jalapenos, these low-carb nachos will quickly become a fan favorite.
3. Tuna Stuffed Avocado
Craving a protein-packed, healthy lunch? Look no further than this Tuna Stuffed Avocado recipe.
Quick and easy to prepare in just 10 minutes, it’s a delicious way to enjoy creamy avocado and flavorful tuna for a satisfying, nutrient-dense meal.
4. Alfredo Chicken Casserole
This Alfredo Chicken Casserole is the perfect low-carb lunch for meal-preppers. It yields six hearty servings, so you’ll have plenty of leftovers to fill the gaps in your lunch plans.
Made with four nutritious vegetables, chicken, and a selection of three cheeses, this low-carb meal delivers all the essential keto food groups in every delicious bite.
5. Beef Taco Boats
Keto Beef Taco Boats are everything you could ask for in a tortilla-free taco lunch!
Wrapped in crisp hearts of romaine lettuce and loaded with fresh pico de gallo, creamy sour cream, and sharp cheddar cheese, these tacos are low in net carbs yet bursting with bold flavor!
6. Broccoli Cheddar Soup
Warm your rumbling tummy with this thick and creamy Broccoli Cheddar Soup recipe.
With just seven simple ingredients, including broccoli, heavy cream, grass-fed butter, and cheddar cheese, this soup can be enjoyed alone or paired with other low-carb dishes.
Don’t forget almond flour Keto Bread for dipping!
7. Bacon Cheeseburger Wrap
You’ll never miss out on another weekend barbeque with these Bacon Cheeseburger Wraps.
Add juicy tomato slices, crisp onion, and creamy avocado for a light and refreshing lunch–or make it heartier with homemade Keto Buns.
8. Cauliflower “Mac” and Cheese with Sausage
Take mac and cheese up a notch with this Cauliflower “Mac” and Cheese with Sausage recipe.
This gourmet, low-carb version of an American staple features health-promoting cauliflower, savory chicken sausage, and plenty of melty cheese.
9. Cheesy Keto Cauliflower Bites
Packed with protein and flavor, these Cheesy Keto Cauliflower Bites combine cauliflower rice, eggs, cheese, and crispy bacon, then get a fresh kick from scallions and tomatoes.
Bake this keto loaded potato alternative in the morning for a grab-and-go lunch, or enjoy them alongside a garden salad for a more complete meal.
10. Easy Keto Spaghetti
This Easy Keto Spaghetti recipe uses Shirataki noodles to boost fiber while keeping blood sugar levels low. With 500 calories and 28 grams of protein per serving, this recipe promotes satiety without the added carbs.
Top with cheddar, goat’s, or Parmesan cheese, and fresh herbs for a deliciously satisfying meal.
If you don’t have Shirataki noodles, Keto Egg Noodles, zucchini noodles, and spaghetti squash are excellent alternatives.
11. Keto “Potato” Salad
Keto “Potato” Salad is the perfect low-carb twist on a classic summer favorite.
Made with cauliflower instead of potatoes, it’s packed with crunchy red onion and celery for extra fiber, crispy bacon for rich flavor, and a creamy mayo and apple cider vinegar dressing to help support balanced blood sugar and insulin levels.
This low-carb “Potato” Salad pairs beautifully with other summer recipes, such as Tender Keto Ribs, Pan-Seared Pork Chops, or Ketogenic Mini-Burgers.
12. Chicken Salad Lettuce Wraps
If you’re short on time, these Keto Chicken Salad Lettuce Wraps can be prepared in advance and stored in the fridge for a convenient five-minute lunch meal.
Whether you choose rotisserie or shredded chicken breast, these wraps are rich in protein and a good source of healthy fats, thanks to the creamy avocado mayo dressing.
13. Coconut Chicken Tenders
These Coconut Chicken Tenders are a delicious blend of savory and sweet, featuring crispy coconut flakes perfectly balanced with a touch of salt and black pepper for an irresistible crunch.
The tropical vibe of these coconutty tenders is the perfect match for appetizing starters, such as these Keto Mozzarella Sticks, Keto Onion Rings, or Keto Zucchini Fries.
Can I skip lunch on keto?
Keto is often combined with intermittent fasting (IF), which involves scheduled periods of eating and fasting.
IF can significantly improve weight loss efforts and help you reach other health goals more quickly by keeping blood sugar and insulin levels steady during periods of caloric restriction.
Snacking and grazing, even on seemingly healthy foods, can lead to chronically elevated blood sugar and insulin levels, contributing to obesity and metabolic conditions, including insulin resistance and diabetes.
“Eating breakfast stimulates insulin, which slows fat-burning and other benefits of keto and fasting,” explains Dr. Berg. “If you’re not hungry, don’t eat. It’s okay to have your first meal around noon.”
Skipping breakfast or dinner instead of lunch can help extend your intermittent fasting window. The longer your fast remains uninterrupted, the more sensitive your body becomes to insulin, making it easier to burn fat, reduce cravings, and stabilize blood sugar levels.
A study published in Canadian Family Physician highlights the significant health benefits of intermittent fasting, demonstrating its effectiveness not only for weight management but also for improving glycemic control in individuals with type 2 diabetes.
Key takeaways
The keto diet is a great way to boost weight loss and support your overall health, but it’s easy to feel restricted in the kitchen.
Whether you’re looking for easy keto lunch ideas to meal prep, are in a pinch, or want creative ways to spice up your low-carb diet, you can’t go wrong with any of these midday options.
If you plan to implement IF, skipping breakfast or dinner is an excellent strategy to extend fasting periods and maximize the profound health benefits of deep ketosis.
FAQ
1. What are good lunch foods on keto?
Salads, fatty protein, hard-boiled eggs, cheese, nuts, and non-starchy vegetables are common ingredients in keto lunches. In addition, wraps, casseroles, soups, low-carb pizzas, and tortilla-free tacos are popular for keto dieters.
2. Is cheese keto-friendly?
Yes, full-fat cheese can be enjoyed on a ketogenic diet as it’s high in fat and low in carbohydrates. However, it’s recommended to avoid ultra-processed and low-fat cheeses, which are often high in lactose and other artificial ingredients that can disrupt ketosis.
Cheddar, goat cheese, Gouda, Parmesan, mozzarella, blue cheese, and cream cheese are popular options on the keto diet due to their high protein, fat, and low carb content.
3. Can you eat eggs on a keto diet?
Yes, eggs are keto-friendly and a nutrient-dense addition to any meal, containing nearly all 13 essential vitamins except vitamin C and minerals such as choline, phosphorus, and selenium.
Eggs are also an excellent source of fatty acids and carotenoids, including lutein and zeaxanthin, which are potent antioxidants that support eye health.
4. How many eggs can I have for lunch on keto?
Many keto dieters consume between four and six eggs per day. Although high in cholesterol, there is no reliable evidence that links egg intake to an increased risk for heart disease and stroke.
5. What are good pasta alternatives on keto?
Zucchini noodles, spaghetti squash, keto egg noodles, and shirataki noodles are excellent alternatives for wheat, grain, or legume pasta when following a ketogenic diet.
