7 Simple Keto Lunch Recipes for Beginners: Easy and Delicious Options

 

The ketogenic diet, commonly known as the keto diet, is a high-fat, moderate-protein, and low-carbohydrate diet designed to shift the body’s metabolism away from carbohydrates and towards fats and ketones.

This article provides 7 simple, delicious, and nutritious keto lunch recipes perfect for beginners.

These recipes are easy to prepare, require minimal ingredients, and are tailored to keep you on track with your keto lifestyle.

7 Simple Keto Lunch Recipes for Beginners

1. Keto Chicken Salad
2. Avocado Egg Salad
3. Zucchini Noodles with Pesto
4. Cauliflower Fried Rice
5. Tuna Lettuce Wraps
6. Keto BLT Salad
7. Egg Roll in a Bowl

1. Keto Chicken Salad

Ingredients:

• 2 cups cooked and shredded chicken breast (poached, grilled, or rotisserie chicken all work well)
• 1/4 cup chopped celery
• 1/4 cup chopped red onion (optional)
• 1/2 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh dill
• 1/4 cup chopped pecans or walnuts
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded chicken, celery, red onion (if using), mayonnaise, Dijon mustard, dill, pecans, salt, and pepper.
2. Gently stir everything together until well combined.
3. Taste and adjust seasonings as needed.
4. Refrigerate for at least 30 minutes before serving.

Nutritional Information

• Calories: 350
• Fat: 28g
• Protein: 20g
• Carbohydrates: 5g

Tips:

• You can add 1/4 cup of softened cream cheese to the mixture for extra creaminess.
• If you don't have fresh dill, use 1 teaspoon of dried dill.
• To make this recipe ahead of time, store the chicken salad in an airtight container in the refrigerator for up to 3 days.
• You can enjoy this keto chicken salad on its own or serve it over lettuce leaves, on keto bread, or with keto crackers.

This recipe is a great base. Feel free to experiment with different add-ins, like chopped bell peppers, olives, or crumbled feta cheese. Enjoy!

2. Avocado Egg Salad

Ingredients:

• 6 large hard-boiled eggs, peeled and diced
• 2 ripe avocados, diced
• 1/2 lemon, juiced
• 1/4 cup minced red onion (optional)
• 2 tablespoons fresh dill, chopped (or other fresh herbs like chives)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. In a medium bowl, combine the diced eggs.
2. Add the diced avocado and gently stir to coat the eggs with the avocado. The avocado will naturally mash a bit as you stir.
3. Squeeze the lemon juice over the mixture and add the red onion (if using), dill, salt, and pepper.
4. Gently fold all ingredients together until well combined. 

Nutritional Information

• Calories: 280
• Fat: 25g
• Protein: 12g
• Carbohydrates: 4g

Tips

• Mash some of the avocado more thoroughly for a creamier texture before mixing it with the eggs.
• You can substitute lime juice for the lemon juice.
• You can use 1/2 teaspoon dried dill or chives for fresh herbs.
• Serve immediately on lettuce leaves or with keto crackers.

Enjoy this tasty and keto-friendly avocado egg salad!

3.  Zucchini Noodles with Pesto

This recipe is a delicious and easy way to make a keto-friendly meal. The zucchini noodles are a healthy substitute for traditional pasta, and the pesto adds a flavorful and satisfying sauce.

Ingredients:

• For the zucchini noodles:

• 2-3 medium zucchinis
• Salt
• For the pesto:
• 2 cups packed fresh basil leaves
• 1/2 cup pine nuts or walnuts
• 1/4 cup grated Parmesan cheese (optional - omit for a stricter keto version)
• 1/4 cup extra-virgin olive oil
• 2 cloves garlic
• Salt and freshly ground black pepper to taste

Instructions:

1. Make the zucchini noodles:

• Using a spiralizer or julienne peeler, create noodles from the zucchini. You can thinly slice the zucchini into ribbons if you don't have either tool.
• Place the zucchini noodles in a colander and sprinkle with salt. Let them sit for 10 minutes to release any excess moisture. Squeeze out any remaining moisture with a paper towel.
1. Make the pesto:
• Combine the basil, pine nuts or walnuts, Parmesan cheese (if using), olive oil, garlic, salt, and pepper in a food processor. Pulse until well combined, scraping down the sides as needed. You can adjust the consistency of the pesto by adding more or less olive oil.
2. Assemble the dish:
• Heat a large skillet over medium heat with a drizzle of olive oil (optional). Add the zucchini noodles and cook for 2-3 minutes or until slightly softened.
• Remove the pan from heat and toss the zucchini noodles with the pesto.
• Serve immediately.

Nutritional Information

• Calories: 220
• Fat: 18g
• Protein: 6g
• Carbohydrates: 6g

Tips:

• You can add other keto-friendly ingredients to this dish, such as grilled chicken, shrimp, or sun-dried tomatoes.
• If you don't have a food processor, you can make the pesto by hand. Mince the garlic and basil very finely, then stir them with other ingredients.
• To make the pesto nut-free, use sunflower or hemp seeds instead of pine nuts or walnuts.
• For a vegan option, omit the Parmesan cheese and use nutritional yeast instead.

4. Keto Cauliflower Fried Rice

Ingredients:

• 1 head of cauliflower, riced (you can use a food processor or box grater)
• 2 tablespoons avocado oil or coconut oil
• 2 cloves garlic, minced
• 1/2 cup chopped onion
• 1/2 cup diced bell pepper (any color)
• 2 large eggs, beaten
• 1/4 cup soy sauce (or tamari or coconut aminos)
• 1 tablespoon sesame oil
• 1/4 cup chopped green onions
• Salt and pepper to taste

Instructions:

1. Rice the cauliflower: If you haven't already, rice the cauliflower by pulsing it in a food processor or grating it with a box grater.
2. Sauté the veggies: Heat oil in a large skillet or wok over medium heat. Add garlic, onion, and bell pepper. Sauté for 3-4 minutes, until softened.
3. Cook the eggs: Push the veggies to one side of the pan and add the beaten eggs. Scramble the eggs until cooked through, then stir them back together with the vegetables.
4. Incorporate the cauliflower rice: Add the riced cauliflower to the pan and stir-fry for 5-7 minutes, or until the cauliflower is tender-crisp.
5. Season and serve: Stir in soy sauce, sesame oil, and green onions. Season with salt and pepper to taste. Serve immediately.

Tips:

• For a richer flavor, add some cooked, crumbled bacon or sausage to the pan along with the vegetables.
• You can also add other low-carb vegetables to this recipe, such as broccoli florets, shredded carrots, or chopped mushrooms.
• If you don't have any cauliflower rice, you can also use shredded cabbage or zucchini noodles as a base for this dish.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutritional Information

• Calories: 190
• Fat: 10g
• Protein: 8g
• Carbohydrates: 14g

5. Tuna Lettuce Wraps

Ingredients:

• Butter lettuce or Bibb lettuce leaves (for wrapping)
• 10 oz canned albacore tuna (drained)
• 1/3 cup mayonnaise
• 2 tbsp finely diced celery
• 2 tbsp finely diced red onion (rinsed in cold water)
• 1 tsp whole grain mustard
• 1 tsp chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Drain the tuna and flake it in a large bowl with a fork.
2. Add mayonnaise, celery, red onion, mustard, and parsley to the bowl. Season with salt and pepper.
3. Mix everything well until well combined.
4. Wash and dry the lettuce leaves.
5. Spoon a generous amount of the tuna salad mixture in the center of each lettuce leaf.
6. Wrap the lettuce leaves around the filling to create closed wraps.
7. Enjoy immediately!

Tips:

• For added flavor variations, you can include chopped dill pickles, capers, or a squeeze of lemon juice to the tuna salad mixture.
• If you don't have whole grain mustard, Dijon mustard can be used as a substitute.
• Romaine lettuce can be used instead of butter or Bibb lettuce for a sturdier wrap.
• Ensure the lettuce leaves are dry before using them, wet lettuce can become soggy and difficult to handle.

Nutritional Information

• Calories: 220
• Fat: 15g
• Protein: 20g
• Carbohydrates: 2g

These wraps are a perfect low-carb, high-protein lunch option that can be easily customized to your taste preferences.

6. Keto BLT Salad

This salad is a delicious and satisfying way to enjoy the flavors of a BLT sandwich while staying on track with your keto diet. Here's what you'll need:

Ingredients:

• Salad:
• Lettuce (romaine, iceberg, or a mix)
• Tomatoes (cherry or roma)
• Sliced avocado (optional)
• Cooked bacon (chopped or crumbled)
• Shredded cheddar cheese (optional)
• Dressing:
• Mayonnaise
• Sour cream
• Lemon juice or apple cider vinegar
• Garlic powder
• Dried herbs (parsley, dill, paprika)
• Salt and pepper to taste

Instructions:

1. Cook the bacon until crispy. Drain and set aside.
2. Prepare the dressing by whisking together mayonnaise, sour cream, lemon juice/vinegar, garlic powder, herbs, salt, and pepper in a small bowl. Adjust the amount of each ingredient to your taste preference.
3. In a large bowl, combine the lettuce, tomatoes, avocado (if using), and crumbled bacon.
4. Toss the salad with the desired amount of dressing.
5. Top with shredded cheese (optional) and serve.

Tips:

• You can use a store-bought keto-friendly salad dressing if you're short on time.
• To add a bit of crunch, sprinkle some chopped nuts or seeds on top of the salad.
• This salad is also delicious with grilled chicken or shrimp added to it.
• For a fun presentation, serve the salad in romaine lettuce cups.

Nutritional Information

• Calories: 280
• Fat: 25g
• Protein: 8g
• Carbohydrates: 6g

Enjoy your delicious and keto-friendly BLT salad!

7. Keto Egg Roll in a Bowl

Ingredients:

• 1 lb ground pork (or beef)
• 1 teaspoon minced garlic
• 14 ounces shredded cabbage or coleslaw mix (use a mix with green and purple cabbage for extra color)
• 1/4 cup low-sodium soy sauce (or liquid aminos)
• 1 teaspoon ground ginger
• 2 teaspoons sriracha
• 1 whole egg
• 1 tablespoon sesame oil
• 2 tablespoons sliced green12 onions

Instructions:

1. Heat a large skillet over medium-high heat. Add the ground pork and cook until browned and no longer pink, breaking it apart as it cooks.
2. Add the garlic and saute for 30 seconds, until fragrant.
3. Stir in the cabbage/coleslaw mix, soy sauce, ginger, and sriracha. Saute until the cabbage reaches your desired tenderness. If needed, add a little water to create more liquid to help wilt the cabbage.
4. Make a well in the center of the skillet and crack in the egg. Scramble the egg over low heat until cooked through.
5. Remove from heat and drizzle with sesame oil. Sprinkle with green onions and serve immediately.

Tips:

• For a richer flavor, use ground sausage instead of pork.
• If you don't like sriracha, you can substitute another low-carb chili sauce.
• Add other keto-friendly vegetables like sliced mushrooms, water chestnuts, or bean sprouts.
• Serve over cauliflower rice for an extra filling meal.

Nutritional Information

• Calories: 320
• Fat: 22g
• Protein: 18g
• Carbohydrates: 10g

Enjoy this flavorful and satisfying Keto Egg Roll in a Bowl!

Essential Ingredients for Keto Lunches

• Healthy Fats: Avocado, olive oil, butter, and coconut oil.
• Proteins: Chicken, beef, fish, eggs, and tofu.
• Low-Carb Vegetables: Spinach, kale, broccoli, and zucchini.

Meal Planning for Keto Lunches

Planning your meals is crucial for sticking to the keto diet. Prepare your grocery list, plan your week's meals, and batch-cook to save time.

Tips for Preparing Keto Lunches

• Keep It Simple: Use minimal ingredients for easy preparation.
• Batch Cooking: Cook in large quantities to save time during the week.
• Use Fresh Ingredients: Fresh ingredients ensure better taste and nutritional value.

Time-Saving Tips for Busy Days

• Prep Ahead: Chop veggies and cook proteins in advance.
• Batch Cooking: Prepare large batches of keto-friendly dishes throughout the week.
• Quick Fixes: Keep keto-friendly snacks on hand for quick lunches on busy days.

Storage and Reheating Tips

• Containers: Use airtight containers to store prepared keto lunches in the fridge.
• Reheating: Reheat meals in the microwave or stovetop until heated.
• Avoid Overcooking: Avoid overcooking proteins when reheating to prevent dryness

How to Keep Keto Lunches Fresh

• Use Fresh Ingredients: Opt for fresh produce and high-quality proteins for the best flavour and nutritional value.
• Proper Storage: Store prepared keto lunches in the refrigerator to maintain freshness.
• Avoid Freezing: Some keto meals may not freeze well, so consuming them within a few days of preparation is best. 

Common Challenges and Solutions

Overcoming Common Keto Diet Challenges

• Keto Flu: Stay hydrated and replenish electrolytes to alleviate symptoms.
• Social Situations: Plan for social gatherings by bringing keto-friendly dishes or eating beforehand.
• Cravings: Keep keto-friendly snacks on hand to curb cravings without derailing your diet.

Staying Motivated on the Keto Diet

• Set Goals: Establish realistic goals and track your progress to stay motivated.
• Find Support: Join keto communities or forums for encouragement and accountability.
• Celebrate Successes: Celebrate milestones and achievements along your keto journey.

Adapting Recipes to Suit Personal Preferences

• Customization: Modify recipes to suit your taste preferences and dietary restrictions.
• Ingredient Substitutions: Swap out ingredients to accommodate allergies or food sensitivities.
• Experimentation: Get creative in the kitchen and try new flavour combinations to keep meals exciting.

Conclusion

In conclusion, these seven simple keto lunch recipes offer delicious and nutritious options for beginners looking to embrace the keto lifestyle. 

With a focus on fresh ingredients, bold flavours, and easy preparation, these recipes make sticking to your keto diet enjoyable and sustainable. 

Whether you're craving a light salad, hearty stir-fry, or flavorful wrap, these recipes have you covered. 

So, grab your apron and get ready to whip up some mouthwatering keto lunches that will keep you energized and satisfied throughout the day.