An essential part of maintaining ketosis, keto lunches are easy and convenient to prepare on-the-go. Here are a few recipes perfect for lunching at work or when traveling.
This keto version of mac and cheese can be quickly assembled in just 15 minutes! Enjoy this satiating keto meal alongside vegetables or even smoked salmon for maximum enjoyment!
1. Cauliflower Mac and Cheese
Cauliflower mac and cheese is an irresistibly comforting keto lunch option that will satisfy even your toughest critics! This delicious comfort food uses cauliflower florets instead of pasta noodles for reduced carbohydrates, yielding a flavorful dish with reduced calories and increased nutrients. Plus, there’s the delicious cheese sauce which comes together easily plus cracker crumbs to complete this tasty comfort food experience!
This dish can be prepared quickly in one pot and enjoyed both at home or the office. First, short cut pasta and cauliflower should be cooked al dente before stirring in a creamy cheese sauce; you may use any combination of cheese such as sharp cheddar, pepper jack or monterey jack; however for optimal texture use hand-shredded cheese for this recipe.
To create the cheesy sauce, combine milk, flour, mustard seeds, salt, black pepper, and red pepper in a pot over medium-low heat and whisk until smooth before gradually adding butter until you reach desired thickness. As soon as the mixture begins to boil slowly add in cheese until they melt before mixing in shredded cauliflower along with cracker crumbs – you may also enjoy serving this comforting meal alongside pulled pork sandwiches or Pretzel Crusted Fried Chicken!
2. Beef Egg Rolls
At the core of any healthy keto diet is protein from pasture-raised, grass-fed animals sourced directly. Processed meats such as hotdogs, sausages and deli meats contain added sugars which may raise your blood glucose levels and throw you out of ketosis.
For this quick and simple keto meal, only a few ingredients and minutes are needed for its preparation. Finish off your meal by serving it alongside fresh guacamole or pickles as well as an apple for optimal results.
Cook ground beef on medium heat until no longer pink and crumbled; drain and cool before combining with coleslaw mix, soy sauce, garlic powder and ginger in a bowl. Arrange egg roll wrappers on a flat, secure surface with one corner facing you; add 3 Tbsp filling into center position of wrapper edge, moisten the remaining wrapper edges with flour paste (just enough to dampen them), fold bottom corner over filling before bringing side corners toward center to form envelope shape.
If you prefer vegetarian options, substitute ground chicken or turkey with ground beef in this recipe. Feel free to experiment with changing up the sauce by switching up sweet and sour sauce, ketchup or hoisin; or using other popular Asian condiments like sweet and sour sauce, sweet and sour sauce, ketchup or hoisin as needed. To keep keto friendly eating at its core, swap soy sauce out for tamari; use plain rice vinegar instead of seasoned versions (avoid those containing sugars); for optimal texture and flavor use either the microwave or stove top until warm throughout.
3. Chicken Fajitas
This dish provides a hearty meal in minutes that contains protein, healthy fats and carb-rich vegetables – not to mention being low-calorie so suitable for anyone trying to lose weight.
Chicken fajitas provide essential amino acids to aid in tissue repair and growth as well as supporting an efficient immune system. Bell peppers and onions add essential vitamins and minerals, while spices contain anti-inflammatory antioxidants for additional benefits in this recipe.
Chicken fajitas can be enjoyed as part of a healthy keto diet when consumed in moderation and mindfully. But be wary of their fat and carb content by selecting lean cuts of chicken, cooking without extra fats and using quality tortillas that reduce caloric intake during each bite.
To add extra flavor and nutrition to your fajitas, consider adding guacamole or salsa as toppings. Both these foods contain healthy fats which will enhance the taste while providing additional nutritional benefits. However, it’s important to remember that even healthy fats may contain numerous calories; therefore it is wise to practice portion control while listening to your body for signs of hunger and fullness.
4. Smoked Salmon Avocado Salad
This keto salad recipe for smoked salmon avocado salad is packed with protein and healthy fats – perfect for lunch or even dinner! Plus, its lemon dill dressing tastes divine – make it ahead and store in an airtight mason jar until assembly time!
This delicious smoked salmon salad makes an easy and satisfying brunch or light and refreshing lunch! Smoked salmon and avocado pair well with Mediterranean ingredients such as red onion, sliced radishes, tomato, cucumber and feta cheese; add in a few soft boiled eggs for extra protein for the ideal lunch option!
Consumers of smoke salmon may enjoy its omega-3 fatty acids for heart health. Salmon also provides a great source of vitamin B12 needed to produce red blood cells and provide energy. This keto-friendly recipe uses storebought wild-caught cold smoked salmon or homemade dill cured or home smoked filets – perfect for making this recipe at home!
Adjust this recipe to your personal preferences by changing up the vegetables and herbs used. Try substituting radicchio, dill, bell peppers and chopped cilantro for more vibrant flavor; or switch capers out for olives for an earthier salad experience. Just be sure to add salmon and avocado right before serving to prevent wilting!
5. Chicken Quesadillas
These flavorful quesadillas are packed with the deliciousness that only keto can offer. Lightly charred chicken and vegetables layered between two layers of melty cheese make the ultimate keto lunch option!
These ingredients are all keto-friendly and the meal can be prepared in 30 minutes or less. You’ll get plenty of protein and nutrients with each bite thanks to using low-carb tortillas such as whole wheat tortillas over white ones to cut back on carbs while increasing fiber intake. Also opt for lower fat cheese such as part-skim mozzarella or feta for optimal nutrition!
This delicious salad is packed with healthy fats and proteins from smoked salmon and avocado, making it a filling yet delectable office lunch option. Make a large batch on the weekend for easy weekday packing!
If you want to keep this dish vegetarian-friendly, simply omit the salmon. You can still add tons of flavor with ingredients like cucumbers, tomatoes, or pickles.
Your menu options for this meal vary, depending on how you assemble it. Try including some meatier items like grilled chicken breast or pre-cooked chicken sausage, while for something lower carb try substituting zoodles instead of pasta as your protein source. And don’t forget hard boiled eggs are great source of protein that are easily prepped ahead by boiling a batch over the weekend!
6. Zucchini Noodles
Zucchini noodles (zoodles) are low-cal, gluten-free alternatives to traditional pasta that can be easily made at home using either a spiralizer or mandoline. Once created, these noodles can be served up with any number of sauces and proteins for a satisfying lunch experience – not to mention they’re packed full of nutrients such as fiber, vitamin C, potassium manganese riboflavin folate Vitamin A all while only providing 19 Calories Per Cup!
Watermelons are also an excellent source of hydration, with 94.8 grams per serving providing essential hydration during hot weather or physical activity. Water can aid digestion by softening stool, making it easier to pass and improving digestion overall. Furthermore, its essential for better digestion.
Zoodles offer another advantage over other noodles: They’re extremely low in fat content – only 0.5 grams (g) per cup! This makes them an excellent option for weight loss or maintenance diets alike. Furthermore, zoodles contain calcium which helps strengthen bones while protecting against osteoporosis.
If you’re searching for an easy and quick keto meal, why not give this simple recipe a try? Combine smoky hot smoked salmon, crisp bacon and juicy zucchini noodles in a toasted sandwich with your desired toppings – perfect for lunch on-the-go! Toss all of the ingredients into a container before packing for your day of travel; premade buffalo wings may even be available at your grocery store deli section!