13 Keto Lunch Ideas – Easy and Low-Carb

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.

FAQ

Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351