Dante Carrillo
The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. It can be challenging to find exciting meals that align with the keto diet, especially for lunch. However, there are many keto-friendly options to choose from, such as bunless burgers, Philly cheesesteak cabbage wraps, and cauliflower fried rice. For those who want to eat keto but don't want to cook, there are also keto meal delivery services available.
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What You'll Learn
Keto-friendly salads
Salads are a great option for a keto lunch, as long as you're careful about what you put in them. The keto diet is a low-carb, high-fat diet, so your salad should limit carb-rich foods and focus on healthy, high-fat ingredients.
A good option for a keto salad is a Mediterranean salad, which is packed with cucumber, tomatoes, riced cauliflower, and feta cheese. You can also add grilled chicken to make it more of a complete meal.
Another option is a Cobb salad, which is a colourful and varied salad that is also keto-friendly. You can make a keto version with romaine lettuce, grilled chicken, bacon, hard-boiled eggs, avocado, tomatoes, and blue cheese. For the dressing, you can use a combination of vinegar, lemon juice, dijon mustard, garlic, crushed red pepper flakes, a sweetener of your choice, salt, and pepper.
You can also make a keto Caesar salad, taco salad, Greek salad, or egg salad. Just be sure to avoid ingredients like croutons, pasta, fruit, and starchy vegetables, as these are too high in carbs.
If you're looking for a vegetarian option, you can try a Brussels sprouts salad. This salad is made with toasted almonds, shaved Parmesan, and pomegranate seeds. It's a unique and tasty option for a keto salad.
Finally, a simple cucumber salad is a great keto-friendly option. You can add protein like grilled chicken, salmon, or shrimp to make it more filling.
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Cauliflower-based recipes
Cauliflower is a versatile vegetable that can be used in a variety of keto-friendly recipes for lunch. Here are some ideas for cauliflower-based dishes that are perfect for a keto lunch:
Loaded Cauliflower
Loaded cauliflower is a popular keto-friendly dish that tastes indulgent while remaining low-carb. It is typically made with butter, sour cream, chives, cheddar cheese, and bacon. You can also add your own twist by including ingredients like onion salt, Greek yogurt, or shredded Italian cheeses. This dish can be served as a side or paired with protein like seared chicken breast, steak, or smoked paprika chicken thighs.
Cauliflower Fried Rice
For a keto-friendly rice alternative, cauliflower fried rice is a tasty option. It can be served as a side or a base for other ingredients. You can add proteins and vegetables of your choice to create a hearty and satisfying keto lunch.
Cauliflower Keto Casserole
This casserole dish combines cauliflower with a creamy cheese sauce. You can season it with salt, pepper, and nutmeg to enhance the flavors. Additionally, you can add ingredients like garlic, mushrooms, bacon, or sausage to make it more savory and hearty. Simply roast or boil the cauliflower, mix it with the desired ingredients, and bake it in the oven until bubbly and golden brown.
Cheesy Baked Keto Cauliflower
Cheesy baked keto cauliflower is a simple yet delicious option for a keto lunch. Cut a large head of cauliflower into bite-sized pieces, boil or steam them, and then bake them in the oven with butter and cheese. You can use a variety of cheeses, such as sharp cheddar, mozzarella, or parmesan, to suit your taste. This dish can be paired with grilled chicken or other proteins to make it a more substantial meal.
With these recipes, you can enjoy cauliflower in a variety of ways while adhering to your keto diet. Feel free to experiment with additional ingredients and seasonings to create your own unique cauliflower-based keto lunches.
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Lettuce wraps
If you're looking for a fun, low-carb keto lunch option, lettuce wraps are a great choice. They're easy to make, highly flavourful, and can be filled with a wide variety of ingredients. Here are some ideas to get you started:
Keto Club Lettuce Wrap
For a classic take on the lettuce wrap, try the Keto Club. This wrap is packed with thick slices of ham, bacon, cheese, crunchy lettuce, and juicy tomatoes. Don't forget to add your favourite condiments like mustard and mayo for an extra flavour kick. You can use iceberg, romaine, or butter lettuce as your wrap—just lay out 2-3 slices, slightly overlapping, add your fillings, and wrap tightly.
Thai Turkey Lettuce Wraps
If you're a fan of Thai cuisine, these Thai turkey lettuce wraps will surely tantalise your taste buds. You can also substitute turkey with tuna or beef for a different flavour profile. Add some avocado and garden-fresh tomatoes for extra goodness.
Ground Turkey Sweet Potato Lettuce Wraps
For a hearty and satisfying option, try ground turkey and sweet potato lettuce wraps. You can add your favourite deli meat, or keep it vegetarian with tofu and veggies. Spread some mustard, mayo, or your choice of sauce, and roll it up for a delicious and healthy lunch.
Tuna Salad Lettuce Wraps
Tuna salad lettuce wraps are a quick and easy option for a keto lunch. Simply mix tuna with your favourite salad ingredients and wrap them up in crisp lettuce leaves. You can also add avocado and tomatoes for extra flavour and healthy fats.
Zucchini Keto Tortillas
If you're looking for a change from lettuce, try these zucchini keto tortillas. They're a great low-carb alternative and can be made in advance and frozen. Simply layer your zucchini slices with your favourite fillings, such as cheese, ham, bacon, and veggies, and wrap them up for a tasty and filling lunch.
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Frittatas
To make a frittata, you will need eggs, milk or cream, cheese, and vegetables or meat. First, sauté your chosen vegetables in a large oven-safe skillet over medium heat. You can use any vegetables you like, such as mushrooms, spinach, bell peppers, zucchini, or onions. If you're adding meat, cook it with the vegetables.
Once your vegetables (and meat, if using) are cooked, it's time to make the egg base. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper. You can also add herbs like parsley, chives, or basil for extra flavor.
Now it's time to assemble the frittata. Pour the egg mixture into the pan with the vegetables and cheese. Stir gently to combine, then transfer the pan to a preheated oven and bake until the frittata is puffy and just barely set in the center.
You can also make frittatas in advance and store them in the refrigerator for up to 3 days. They can be reheated in the microwave or oven for a quick and convenient keto lunch option.
- Spinach and feta: Sauté spinach in butter or olive oil until wilted, then add to the egg mixture. Crumble feta cheese on top before baking.
- Bacon, mushroom, and spinach: Sauté mushrooms and spinach in olive oil, then add garlic, onions, and bacon bits.
- Fontina cheese, onion, and bell pepper: A tasty combination of cheese and vegetables.
- Any combination of vegetables, meat, and cheese can be used to create a variety of delicious keto frittatas.
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Meat and cheese combinations
Meat and cheese are both staple foods in a keto diet. Here are some ideas for combining the two for a keto lunch:
Philly Cheesesteak Cabbage Wraps
A creative way to enjoy the classic Philly cheesesteak without the bread. Simply wrap all the delicious fillings in cabbage leaves instead.
Antipasto Platter
Pile your plate high with cured meats, cheeses, and briny veggies. This Italian-inspired spread is a beautiful and tasty way to enjoy a variety of meat and cheese combinations.
Chicken Thighs with Cauliflower
This dish is a keto-friendly take on a classic baked potato. Simply load up a sheet pan with chicken thighs, cauliflower, cheese, sour cream, and bacon and bake it all together.
Meatloaf
For another keto-friendly comfort food, try making a meatloaf with ground beef, caramelized roasted red peppers, tomato paste, Parmesan, almond flour, egg, and bacon.
Keto Scotch Eggs
These scotch eggs are a protein-packed lunch option. Wrap boiled eggs in sausage meat and bacon, then roast them in the oven.
Bacon Cheeseburger
You can still enjoy a juicy cheeseburger while sticking to your keto goals. Simply skip the bun and serve your burger with avocado, pickle, and a secret sauce over a bed of crunchy greens.
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Frequently asked questions
Some keto-friendly lunch options include bunless burgers, Philly cheesesteak cabbage wraps, cauliflower fried rice, and avocado bowls.
While traditional sandwiches are not keto-friendly due to the bread, you can make keto-friendly sandwiches using low-carb bread alternatives, such as flatbread or keto bread.
Easy keto lunches that you can take to work include taco salads, chicken/beef/pork burritos, and snack boxes with deli meat, cheese, berries, nuts, and vegetables.
Cauliflower is a versatile vegetable that can be used in many keto recipes. Some lunch ideas include cauliflower fried rice, cauliflower "breadsticks", and roasted cauliflower with radishes in a soup.
Vegetarian keto lunch options include veggie-packed egg roll bowls, lasagna-stuffed zucchini, crustless quiche, and tofu with pumpkin seeds.
