Easy Keto Work Lunch Ideas For Busy People

If you're looking for an easy keto lunch to take to work, there are plenty of options to choose from. Here are some ideas to get you started:

- Turkey Taco Lettuce Wraps

- Cauliflower Crust Pizza

- Philly Cheesesteak Cabbage Wraps

- Bruschetta Chicken Stuffed Avocados

- Chicken Cobb Salad

- Pan-Fried Salmon

- Chicken and Avocado Salad

- Chicken Fajita

- Low-Carb Gluten-Free Cheese Bread

- Tuna Salad Lettuce Wraps

- Turkey and Pesto Lettuce Wraps

- Deconstructed Caprese Salad

- Smoked Salmon and Cream Cheese Cucumber Bites

- Chicken, Feta, Pumpkin Seed and Spinach Salad

- Chicken Salad

- Chicken Thighs, Cauliflower Rice and Guacamole

- Chicken Meatballs

- Chicken Caesar Salad

- Chicken and Bacon Ranch Wrap

- Chicken and Avocado Burrito Bowl

- Chicken and Bacon Club Sandwich

- Chicken and Vegetable Soup

- Chicken and Hummus Wrap

- Chicken and Olive Tapenade Wrap

Keto-friendly wraps and rolls

Keto wraps

Wraps are a versatile lunch option that can be easily meal-prepped and packed with nutritious ingredients. Here are some keto-friendly wrap ideas:

• Keto Turkey Bacon Ranch Wrap: This wrap is loaded with deli turkey, crispy bacon, and fresh vegetables in a cheese wrap. It has less than 3 net carbs per serving.
• Keto Buffalo Chicken Lettuce Wrap: This wrap combines sharp cheddar cheese, crispy bacon, grilled chicken, and tangy buffalo sauce. It has less than 3 net carbs per wrap.
• Thai Chicken Collard Wraps: These wraps are packed with flavour and have about 5 net carbs each.
• Sesame Chicken Lettuce Wraps: These wraps have only about 4 net carbs per serving. They consist of savory sesame chicken wrapped in crisp lettuce and topped with crunchy nuts and green onions.
• BLT Egg Wraps: These wraps are a quick and easy low-carb breakfast option, with only 4.4 net carbs per serving.
• Ham and Swiss Lettuce Wrap: These wraps are a perfect way to shake up your lunch routine. They have about 4 net carbs per serving.
• Keto Turkey Club Wrap: This wrap is loaded with deli turkey, salty bacon, crisp lettuce, and tender avocado. It is a perfect low-carb lunch option.
• Keto Chicken Bacon Ranch Lettuce Wrap: This wrap is loaded with protein and has less than 2 net carbs per serving, making it an ideal keto-friendly lunch option.
• Italian Lettuce Wrap: This wrap consists of crunchy iceberg lettuce wrapped around thick slices of pepperoni, salami, and smoked Gouda. It has about 3 net carbs per serving.
• Keto Club Lettuce Wrap: This filling lunch option includes ham, bacon, cheese, crunchy lettuce, and juicy tomatoes, all wrapped up for under 4 net carbs.

Keto rolls

In addition to wraps, there are also several keto-friendly roll options:

• Keto Pigs in a Blanket: These rolls are a perfect low-carb, kid-friendly dinner option. They are made with a dough that can also be used in place of canned crescent roll dough. They have less than 4 net carbs each.
• Jalapeno Popper Keto Taquitos: These rolls are loaded with fresh jalapeños and bacon. They are an easy keto appetizer with less than 3 net carbs per serving.
• Roasted Garlic Ranch Eggplant Rolls: These rolls are a super easy vegetarian appetizer or dinner option. They are made with sliced eggplant grilled and packed with a cheesy, roasted garlic ranch, and kale mixture.
• Keto Pizza Rolls: These rolls are an easy keto appetizer or dinner option. They are loaded with Italian sausage and pepperoni.

Keto tortillas

If you're looking for a more versatile option, you can also make your own keto-friendly tortillas at home. Here's a recipe to get you started:

Ingredients:

• 2 cups almond flour
• 6 tablespoons psyllium husks (not psyllium husk powder)
• 1 tablespoon olive oil
• 1 cup warm water (not boiling)

Instructions:

• In a large mixing bowl, combine almond flour, psyllium husks, and salt. Mix well.
• Slowly add olive oil and warm water, mixing until completely combined. Let the dough sit for a minute.
• Gently knead the dough several times and form it into a ball. Place the dough on a lightly floured surface.
• Cut the dough into 4 large or 8 small pieces. Take one piece of dough and place it between two pieces of parchment paper.
• Using a rolling pin, roll out the dough until it is thin and flat. Place a dinner plate or a small appetizer plate on top of the dough and cut around it to form a circular shape.
• Heat a non-stick pan or skillet over medium heat. Once hot, place a tortilla in the pan and cook for 2-3 minutes on each side.
• Repeat the cooking process for the remaining tortillas.

Tips:

• Be patient with the dough as it may seem thicker and sturdier than traditional dough. Once kneaded and pan-fried, it will become fluffier and more durable.
• Use parchment paper to roll out the dough to prevent sticking and for easier transfer to the pan.
• Add spices such as garlic powder, onion powder, or paprika to the dough for extra flavour.
• Do not prepare the dough in advance or chill it; it's best made fresh.

These keto tortillas have less than 2 grams of net carbs per serving, compared to traditional tortillas, which have 40-45 grams of carbs. They can be used for sandwiches, quesadillas, pizzas, and more.

Salads

Chicken Cobb Salad

This salad is packed with protein from chicken, bacon, and hard-boiled eggs. You can prep it in easy-to-transport jars with the dressing at the bottom to keep the greens fresh. Simply shake or dump the salad into a bowl when you're ready to eat.

Loaded Summer Cauliflower Salad

This salad is loaded with your favourite high-protein, low-carb ingredients like bacon, hard-boiled eggs, cheddar cheese, and roasted cauliflower. The best part? No lettuce means no sogginess come lunchtime. A creamy lemon-mustard dressing ties everything together.

Avocado Chicken Salad

A tangy yogurt and avocado dressing make this chicken salad moist and flavourful. Serve it on a bed of greens or some low-carb bread for a light yet satisfying lunch.

Keto Chicken, Feta, Pumpkin Seed, and Spinach Salad

This five-ingredient chicken salad is super easy to make. Simply toss pre-cooked chicken with pumpkin seeds and a sugar-free salad dressing of your choice. Omit the chicken to make it vegetarian.

Steak Salad with Dijon Vinaigrette

This salad is packed with flavour from punchy Gorgonzola, roasted tomatoes, red onion, and a shallot-Dijon dressing. It's a truly satisfying lunch option.

Deconstructed Caprese Salad

This quick take on a classic Caprese salad is a great way to get in your daily veggies. It uses whole cherry tomatoes and mozzarella balls, so there's minimal chopping required. Add olive oil, balsamic vinegar, and shredded basil leaves, and you're good to go!

Fajita Salad

This salad is packed with flavour and can be made with minimal effort. Use packaged fajita-seasoned steak or chicken, or prep your own protein ahead of time. Combine with pre-cut bell peppers and guacamole, and you've got a tasty Mexican-inspired salad.

Greek Chicken Salad

This salad combines chicken with zucchini, tomatoes, and onions, but you can use any veggies you have on hand. Try broccoli, cauliflower, or Brussels sprouts for a heartier salad.

Honey-Lime Chicken and Avocado Salad

Marinate and cook a big batch of chicken at the beginning of the week, then assemble the salad each morning before work for a fresh and filling lunch.

Chicken and Avocado Salad with Lime and Cilantro

This chicken salad is perfect for a filling lunch that doesn't need reheating. Pack it with low-carb bread or veggies for a complete meal.

Italian Sub Salad

This salad is a quick and condensed version of an Italian sub sandwich. It typically includes pepperoni, salami, romaine or lettuce, cherry tomatoes, Italian vinaigrette dressing, and cheese. You can omit or add ingredients to suit your taste preferences.

Keto-Friendly Charcuterie Salad

Think of this as a deconstructed charcuterie board in a bowl. It includes a variety of cold cuts like salami and pepperoni, pre-sliced cheese, keto-friendly nuts, and low-carb pickled veggies. You can also add in some parmesan crisps and low-carb crackers for a crunchy texture.

Chicken and avocado

Bruschetta Chicken Stuffed Avocados

This recipe is simple and easy to prepare. First, make some bruschetta chicken with your favourite ingredients. Then, scoop out a ripe avocado and stuff it with the chicken. You can also add some feta cheese, lime juice, and chopped tomatoes for extra flavour.

For a refreshing salad, combine cooked chicken, avocado, bacon, celery, olive oil, lemon juice, salt, pepper, chives, and dill. You can serve this on a bed of lettuce or in a low-carb tortilla.

Avocado Chicken Salad

This recipe replaces mayonnaise with avocado, resulting in a creamy chicken salad suitable for keto and paleo diets. To make it, poach or roast two cups of chicken and dice it finely. Mash one medium-sized avocado and mix it with the chicken. Add in some diced celery, red onion or scallion, cilantro, avocado oil, and lemon juice. Season with salt and pepper to taste.

Keto Avocado Stuffed Chicken

For a heartier meal, try stuffing chicken breasts with avocado. Pound the chicken breasts thinly, spread a layer of mashed avocado on top, and roll them up. Secure the rolls with toothpicks, then dip them in egg and a breading mixture of crushed pork rinds, garlic powder, chili powder, cumin, salt, and pepper. Bake in the oven for a juicy, keto-friendly dish.

Salsa-Braised Chicken with Avocado

This recipe is as easy as adding salsa verde to browned chicken thighs and topping them with sliced avocado. You can also add some sour cream and extra salsa for more flavour.

Honey-Lime Chicken and Avocado Salad

Marinate and cook a large batch of chicken at the beginning of the week, then assemble the salad each morning. Combine the chicken with avocado, and add a dressing of honey and lime juice.

This salad is a filling option that doesn't need to be reheated. Combine chicken, avocado, lime, and cilantro, and serve with low-carb bread or veggies.

Tips for Preparing Chicken and Avocado Keto Lunches:

• Avocados can be mashed or left in chunks, depending on your preference.
• Lemon or lime juice can help prevent avocados from turning brown and adds a bright flavour to the dish.
• Poached, roasted, or rotisserie chicken works best for chicken salads as they are tender and juicy.
• For an extra creamy texture, dice the ingredients into small pieces and mix well.
• You can also add other ingredients like feta cheese, tomatoes, red onion, cilantro, bacon, or celery to enhance the flavour and texture.

Keto-friendly bowls

Keto bowls are a great way to get all your macros in one place. They are packed with delicious ingredients that will fill you up and delight your taste buds. Here are some ideas for keto-friendly bowls that you can take to work for lunch:

Keto Burrito Bowl

This bowl features juicy flank steak, creamy avocado, fresh garnishes, and tangy sour cream. The cauliflower rice is the perfect backdrop for all the flavours. It is packed with classic burrito deliciousness in one bowl and minus the carbs!

Keto Chicken Enchilada Bowl

This bowl is for those who want to enjoy enchiladas without the carbs. It is packed with succulent chicken, fresh garnishes like avocado and tomatoes, peppers, and cheese. Adding red enchilada sauce brings a burst of flavours sure to impress. Serve it on a bed of cauliflower rice for a healthy, filling meal.

Keto Taco Salad Bowl with Mexican Ground Beef

This bowl is a glorious combination of crunchy tacos, fresh veggies, and juicy ground beef. It is served in a taco-shaped bowl for a fun dining experience. It's got the freshness of a salad and the satisfaction of a taco.

Keto Egg Roll in a Bowl

This bowl has the classic taste of egg rolls packed with meat, veggies, and sauces. This keto egg roll recipe captures the Asian flavours in a bowl. The best part? It’s ready in just 15 minutes, perfect for busy weeknights.

Keto Chicken Gyro Bowl

This bowl is packed with delicious ingredients: a creamy tzatziki sauce, grilled chicken, and fresh garnishes. Adding crumbly feta cheese to the mix captures the delightful taste of Mediterranean cuisine. It’s a great healthy dinner option that will keep you full for hours!

Keto Teriyaki Turkey Rice Bowl

This bowl is an Asian-inspired treat featuring perfectly spiced ground turkey. Plus, it uses cauliflower rice as a low-carb option. This bowl packs in savoury flavours with a hint of spice that your taste buds will love.

Keto-friendly snacks

When it comes to keto-friendly snacks, it's important to ensure they are balanced, containing high amounts of fats, moderate levels of protein, and very few carbs. Here are some tasty and portable keto snack options:

Red Meat, Poultry, and Fish

Beef, pork, lamb, chicken, turkey, and fish are all excellent keto-friendly options, providing a good source of protein and zero carbs.

Natural Fats

Butter and olive oil are natural fats that can enhance your keto diet without adding any carbs.

Eggs

Hard-boiled eggs are a convenient and nutritious snack option, offering 1 gram of carbs and a good balance of fats and protein.

Cheese

Most cheeses have 1 gram of carbs per serving and are a great way to add flavor and variety to your keto snacks.

Vegetables

Leafy greens, eggplant, cauliflower, broccoli, and tomatoes are all keto-friendly and provide essential fiber to keep you full and aid digestion.

Nuts

Nuts are a convenient keto snack option, but some have higher net carb counts than others. Enjoy raw pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, almonds, and pine nuts in moderation.

Fruits

Although fruits tend to be high in carbs, there are some keto-friendly options. Avocados, strawberries, blackberries, raspberries, blueberries, and starfruit are excellent choices, providing fiber and essential vitamins.

Easy Keto Snack Ideas

• Tuna salad with sliced tomato
• Celery sticks with almond butter
• Pickles wrapped in turkey cold cuts and cream cheese
• Broccoli with ranch dip
• Persian cucumbers with plain full-fat yogurt
• Berries with creme fraiche
• Bacon slices with olives
• Sunflower seeds
• Seaweed snacks
• Raspberries
• Bell peppers

Additionally, here are some easy keto lunch ideas to take to work:

• Lettuce wraps with turkey taco, tofu and mushrooms, or Philly cheesesteak
• Cauliflower crust pizza
• Salads such as steak salad with Dijon vinaigrette, loaded summer cauliflower salad, or chicken Cobb salad
• Chicken pesto and zucchini "pasta"
• Pan-fried salmon
• Cauliflower "mac" and cheese
• Avocados stuffed with bruschetta chicken or Caprese
• Philly cheesesteak cabbage wraps
• Egg roll bowls
• Lasagna-stuffed zucchini
• Tuna salad with keto crackers

Frequently asked questions