Keto Lunch: Getting Started And Staying On Track

The keto diet is a high-fat, low-carb approach to eating that can be challenging to stick to, especially when eating out or grabbing lunch on the go. However, with some creativity and preparation, it is possible to enjoy tasty, keto-friendly lunches. This involves swapping out high-carb ingredients for low-carb alternatives, such as using lettuce wraps or cauliflower bases for pizzas and flatbreads, or zucchini in place of corn tortillas for burrito boats. There are also plenty of keto-friendly meals that require little to no preparation, such as hard-boiled eggs with low-carb veggies and dip, or a simple omelette.

Keto-friendly salads

Salads are a great option for a keto lunch. They are rich in protein and can be filled with nutrition, flavours, and healthy fats to keep you fuelled all day long.

Keto Chicken BLT Salad

This salad is a classic combination of bacon, lettuce, and tomato, with the addition of some tender pieces of chicken and a creamy aioli dressing.

Keto Caesar Salad

This salad is another classic. It includes moist chicken and crispy bacon served on a bed of crunchy Romaine lettuce, with a generous helping of dressing and Parmesan cheese.

Keto Cheeseburger Salad

This salad is quick and inexpensive to make, filled with all the best flavours of a juicy cheeseburger.

Spicy Shrimp Salad

This salad combines hot shrimp with smooth avocado and crunchy cucumber, topped with a delicious ginger and garlic dressing.

Keto Taco Salad with Salsa Dressing and Guacamole

This dish has all the flavours of Mexican tacos without the tortillas or carbs. It's a fast and simple option for a keto lunch.

Keto Cauliflower 'Potato' Salad

This salad tastes just like a traditional potato salad, if not better. It's a quick and easy option, especially when you cook the florets on the grill.

Warm Keto Kale Salad

This warm salad includes sautéed kale, blue cheese, Dijon mustard, and garlic. It makes a great side dish and can be made into a meal by topping it with grilled chicken or shrimp.

Greek Salmon Salad with Tahini Yogurt Dressing

This salad includes Greek salmon and the good fats from yogurt in the tahini, as well as low-carb veggies, to keep you full.

Strawberry Spinach Salad

This salad combines sweet strawberries, herb chicken, creamy goat cheese, and spicy red onions.

Parmesan Brussels Sprouts Salad

This salad sounds intimidating, but it doesn't require much prep. It includes toasted almonds, shaved Parmesan, and pomegranate seeds, making it perfect for the keto diet.

Keto Caprese Avocado Bowls

This salad is made by using a spoon to dig out the avocado pits and filling them with Caprese ingredients.

Loaded Summer Cauliflower Salad

This salad is packed with high-protein, low-carb favourites like bacon, hard-boiled eggs, cheddar cheese, and roasted cauliflower. It's all tied together with a creamy lemon-mustard dressing.

Steak Salad with Dijon Vinaigrette

This salad is packed with flavour from punchy Gorgonzola, roasted tomatoes, red onion, and a shallot-Dijon dressing.

Keto soups

Soup is a great option for a keto lunch, being both comforting and nutritious. Here are some ideas for keto-friendly soups to warm you up at lunchtime.

Keto Tuscan Chicken Soup

This soup is rich and satisfying, packed with tender chicken, vegetables, and a creamy broth. It's an easy recipe to adapt and add your own twist, and it's ready in 40 minutes. With only 4.9g net carbs per serving, it's a great option for a keto diet.

Keto Chicken Soup

Chicken soup is the ultimate comfort food, and this keto-friendly version is no exception. With juicy chicken, tender veggies, and a warming broth, it's a delicious and healthy option. It's also easy to modify, and you can add keto noodles or cauliflower rice for extra bulk. This soup will take under 45 minutes to cook, but it'll taste like it's been simmering for hours!

Keto Instant Pot Soups

If you're short on time, an Instant Pot is a great way to make a quick and easy soup. There are lots of keto-friendly options, including cauliflower soup, broccoli and cauliflower soup, chicken tortilla soup, and taco soup.

Keto Broths

If you're looking for a simple and quick keto soup option, a broth is a great choice. You can make a tasty keto-friendly broth with chicken or beef and add vegetables like zucchini, kale, broccoli, or spinach.

Keto Bacon Cauliflower "Mac" 'N' Cheese

This is a hearty and comforting soup option. With pre-riced cauliflower or your own chopped cauliflower, chicken broth, bacon, and cheese, it's a tasty and filling lunch.

There are plenty of keto-friendly soup options to choose from, so you can enjoy a warm and satisfying lunch that fits your diet.

Keto bread alternatives

When starting a keto diet, one of the most challenging aspects can be figuring out what to eat for lunch, especially when it comes to replacing bread. Here are some creative and tasty keto bread alternatives to help you stick to your diet while still enjoying your favourite foods:

Cloud Bread

Also known as oopsie bread, this is a popular choice among keto dieters. It is a protein-rich alternative that can be used for sandwiches or as an English muffin replacement. Cloud bread is simple to make and only requires a few basic ingredients like eggs, cream cheese, and salt. The light and fluffy texture of cloud bread makes it a versatile option for those following a low-carb diet.

Ezekiel Bread

Ezekiel bread is a nutritious option that contains organic grains and legumes, such as sprouted wheat, barley, beans, lentils, millet, and spelt. The grains are allowed to sprout before milling, which increases the nutrient content and reduces the impact of carbohydrates on blood sugar. With 15 grams of carbohydrates per slice, it can be incorporated into a low-carb diet in moderation. However, it is not suitable for those with gluten intolerance or celiac disease due to its wheat and barley content.

Eggplant Disks

Eggplant is a simple and tasty alternative to sandwich bread. Cut the large end of an eggplant into 1-inch thick slices, season them, and grill or bake. These disks make a perfect base for burgers or deli-style sandwiches. Eggplant is a nutritious option, providing fibre, folate, manganese, potassium, and vitamins K and C.

Portobello Mushroom Caps

Portobello mushrooms are a meaty and filling option for bread. They have a similar shape to burger buns and are very versatile. You can eat them raw or grilled, and they pair well with lean meats like turkey. Portobello mushrooms are also packed with nutrients, including B vitamins, potassium, copper, and selenium.

Sweet Potato Toast

Sweet potatoes can be thinly sliced and toasted as a bread replacement. They have a slightly sweet flavour and pair well with savoury or sweet toppings. Try them with eggs and avocado or peanut butter, banana, and cinnamon. Sweet potatoes are a starchy vegetable, so they should be enjoyed in moderation on a keto diet.

Almond Flour Bread

For those who love sandwiches, almond flour bread is a delicious and nutritious option. It is made with simple ingredients like eggs, cream of tartar, butter, almond flour, baking powder, salt, and xanthan gum. This bread has a satisfying texture and can be sliced thinly to save on calories. It is also gluten-free, making it suitable for those with gluten intolerance.

Keto lunch bowls

Keto Burrito Bowl

This bowl is a combination of juicy flank steak, creamy avocado, fresh garnishes, and tangy sour cream. The star of the show, however, is the cauliflower rice, which provides the perfect backdrop for all the flavors without the carbs. You can also add in some shredded cheese or serve it with keto tortilla chips for some crunch.

Keto Chicken Enchilada Bowl

This bowl is a dream come true for anyone who loves enchiladas but wants to avoid the carbs. It's packed with succulent chicken, fresh garnishes like avocado and tomatoes, peppers, and cheese. Adding red enchilada sauce brings a burst of flavor to the dish. Serve it on a bed of cauliflower rice for a healthy and filling meal.

Keto Egg Roll in a Bowl

This bowl is perfect for those who love egg rolls but are watching their carb intake. It captures the classic taste of egg rolls, with meat, veggies, and sauces, all packed into a delicious bowl. The best part? It's ready in just 15 minutes, making it perfect for busy weeknights.

Keto Taco Salad Bowl with Mexican Ground Beef

This salad bowl is a glorious combination of crunchy tacos, fresh veggies, and juicy ground beef. Served in a taco-shaped bowl, it offers the freshness of a salad with the satisfaction of a taco.

Keto Chicken Gyro Bowl

This bowl is a delicious twist on Mediterranean cuisine. It's packed with grilled chicken, a creamy tzatziki sauce, and fresh garnishes. The addition of crumbly feta cheese captures the delightful flavors of Greece. It's a healthy and filling option that will keep you full for hours.

Customization Ideas

You can customize your keto lunch bowls with various ingredients to suit your taste preferences. Here are some ideas:

• Use different types of meat such as beef barbacoa, pulled pork, grilled shrimp, or teriyaki chicken.
• Add shredded cheese, such as cheddar, Mexican blend, or pepper jack.
• Swap out the cauliflower rice for romaine lettuce or other greens for a keto salad bowl.
• For a vegetarian option, replace the meat with a fried egg, fajita veggies, or shredded cheddar cheese.
• Try different sauces like homemade queso, fresh tomato salsa, or guacamole.
• Fry bell peppers and onions, or add other keto-friendly vegetables like cilantro lime taco slaw or pico de gallo.

Keto lunch wraps

Turkey-Cheddar Roll-Ups

Roll up three slices of deli turkey with three slices of cheddar cheese. On the side, pack half an avocado, cucumber slices, blueberries, and almonds.

Philly Cheesesteak Cabbage Wraps

Thinly sliced beef, melty cheese, onions, and peppers are wrapped in cabbage leaves for a low-carb alternative to the classic Philly cheesesteak sandwich.

Keto Chicken Bacon Ranch Wrap

This wrap is loaded with deli turkey, crispy bacon, fresh vegetables, and cheese. With less than 3 net carbs per wrap, it's a perfect easy keto lunch.

Keto Chicken Fajita Lettuce Wrap

This protein-packed wrap contains just 3.3 net carbs per serving, making it an ideal keto-friendly lunch option.

Keto Club Lettuce Wrap

This filling lunch is packed with thick slices of ham, bacon, cheese, crunchy lettuce, and juicy tomatoes. It comes in at under 4 net carbs per serving.

Greek Chicken Salad Lettuce Wraps

A fresh and flavorful twist on a classic salad, these wraps are perfect for meal prep on busy days.

Frequently asked questions