10 Keto Meal Prep Lunch Ideas for Work (Quick & Easy to Pack!)
We’ve all been there—morning rush, half a cup of coffee, and the realization that you forgot to prep your lunch. If you’re on a keto diet, that panic can feel a little more intense. But here’s the good news: I’ve got your back with 10 easy, no-fuss keto lunch ideas that are perfect for meal prepping and taking to work. And the best part? They’re all super quick to pack and don’t require hours in the kitchen. So let’s stop stressing and start eating tasty, keto-friendly meals!
Why Meal Prep Is a Game-Changer for Keto Lunches
Ever wondered why meal prepping works so well? It’s all about saving time and eliminating the guesswork. You know exactly what you’re eating, and you don’t have to deal with any last-minute decisions or low-carb disasters. Keto lunches can get boring if you don’t plan ahead, but when you prep, you keep things fresh, varied, and most importantly—delicious.
Now, let’s dive into these quick and easy keto lunch ideas that’ll keep you full, satisfied, and on track with your keto goals.
1. Chicken Caesar Salad (No Croutons)
Ingredients:
- 1 grilled chicken breast, sliced
- 2 cups romaine lettuce, chopped
- 2 tbsp Caesar dressing (make sure it’s sugar-free)
- 1 tbsp Parmesan cheese
- 1/4 avocado (optional)
Instructions:
- Toss the chopped lettuce in a bowl with Caesar dressing.
- Add sliced chicken on top, followed by Parmesan cheese.
- If you want extra healthy fats, add avocado on the side.
Pro Tip: I like to pack this salad without dressing to keep it fresh. Just add the dressing when you’re ready to eat!
Why it Works:
This salad has the perfect balance of protein, healthy fats, and greens to keep you full without the carbs. Chicken + Caesar dressing is a classic combination that never fails.
2. Turkey & Cheese Lettuce Wraps
Ingredients:
- 4 slices turkey breast (nitrate-free, if possible)
- 2 slices cheddar cheese
- 2 large lettuce leaves (romaine or butter lettuce)
- 1 tbsp mayo (optional)
Instructions:
- Lay out the lettuce leaves and add turkey slices.
- Top with cheese and, if desired, a little mayo.
- Roll it up and secure with toothpicks.
Pro Tip: You can add mustard or pickles for an extra flavor boost. These wraps are low-carb and will keep you feeling energized.
Why it Works:
This is such a quick and easy lunch to prep. Plus, the lettuce gives you a satisfying crunch, and the turkey & cheese combo provides all the protein and fats you need.
3. Avocado Tuna Salad
Ingredients:
- 1 can tuna (drained)
- 1 ripe avocado
- 2 tbsp mayo (sugar-free)
- 1 tbsp Dijon mustard
- Salt & pepper to taste
Instructions:
- Mash the avocado in a bowl until smooth.
- Mix in the tuna, mayo, mustard, salt, and pepper.
- Scoop the mixture into a container for a delicious and creamy lunch.
Pro Tip: Serve this salad with celery sticks or cucumber slices to add crunch without carbs.
Why it Works:
This meal is packed with healthy fats from avocado and tuna, making it the perfect keto-friendly lunch. The creamy texture will have you coming back for more.
4. Egg Salad with Bacon
Ingredients:
- 4 boiled eggs
- 2 slices cooked bacon, crumbled
- 2 tbsp mayo (sugar-free)
- 1 tsp mustard
- Salt & pepper to taste
Instructions:
- Chop the boiled eggs into small pieces.
- Mix the eggs with mayo, mustard, crumbled bacon, and seasonings.
- Pack into a container and enjoy!
Pro Tip: Add chopped dill pickles for a zesty twist, or sprinkle paprika for an extra kick!
Why it Works:
Egg salad is a go-to keto meal. It’s packed with protein and fats, making it perfect for staying full throughout the afternoon. Plus, who doesn’t love bacon?
5. Greek Salad with Grilled Chicken
Ingredients:
- 1 grilled chicken breast, sliced
- 1 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives
- 2 tbsp feta cheese
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
Instructions:
- Combine the cucumber, tomatoes, olives, and feta in a bowl.
- Top with grilled chicken and drizzle with olive oil and vinegar.
- Pack it into a container for an easy, fresh lunch.
Pro Tip: If you have leftover chicken, this salad is perfect for using it up in a fun, flavorful way.
Why it Works:
This salad is a low-carb powerhouse. With olive oil, feta, and chicken, it’s an absolute winner for a keto lunch that’s packed with flavor.
6. Keto Cobb Salad
Ingredients:
- 2 cups mixed greens
- 2 boiled eggs, chopped
- 1/4 avocado, sliced
- 2 slices bacon, crumbled
- 1/4 cup blue cheese
- 1/2 cup grilled chicken, cubed
- 2 tbsp olive oil
- Salt & pepper to taste
Instructions:
- Layer the mixed greens in your lunch container.
- Add the eggs, avocado, bacon, blue cheese, and chicken on top.
- Drizzle with olive oil, and season with salt and pepper.
Pro Tip: You can make this salad the night before and it’ll taste just as fresh when you’re ready to eat.
Why it Works:
This salad is a keto dream—packed with protein, fats, and greens. Plus, you can switch up the toppings to keep things interesting!
7. Zucchini Noodles with Pesto & Grilled Shrimp
Ingredients:
- 1 zucchini (spiralized into noodles)
- 1/2 cup pesto (store-bought or homemade)
- 6-8 shrimp, grilled and peeled
Instructions:
- Toss the zucchini noodles with pesto until well coated.
- Top with grilled shrimp, and pack into a container.
Pro Tip: You can make your pesto in bulk and store it for future meals. It’s super easy and much better than the store-bought stuff!
Why it Works:
Zucchini noodles are an amazing low-carb substitute for pasta, and shrimp brings in lean protein. The pesto ties everything together beautifully, creating a fresh, vibrant meal.
8. Keto Meatballs with Marinara Sauce
Ingredients:
- 4-5 homemade or store-bought keto meatballs (check labels for no carbs)
- 1/2 cup sugar-free marinara sauce
- 1 tbsp Parmesan cheese (optional)
Instructions:
- Heat the meatballs and marinara sauce in the microwave or stovetop.
- Top with Parmesan cheese, and pack into your lunch container.
Pro Tip: You can make these meatballs in batches and freeze them for easy, future lunches.
Why it Works:
These meatballs are packed with protein and fat, and the marinara adds a touch of richness. Plus, they’re easy to reheat at work without a mess.
9. Salmon Salad with Avocado
Ingredients:
- 1 can of wild-caught salmon (drained)
- 1/4 avocado, diced
- 2 tbsp mayo
- 1 tbsp lemon juice
- Salt & pepper to taste
Instructions:
- Mash the avocado and mix it with the canned salmon, mayo, and lemon juice.
- Season with salt and pepper, and pack it into a container.
Pro Tip: You can add dill or capers to take this up a notch.
Why it Works:
Salmon is rich in omega-3s and healthy fats, while avocado adds that creamy texture that makes this lunch super satisfying.
10. Keto BLT Lettuce Wraps
Ingredients:
- 3 slices cooked bacon
- 2 large lettuce leaves
- 2 slices tomato
- 1 tbsp mayo
Instructions:
- Lay out the lettuce leaves, and layer with bacon, tomato, and mayo.
- Wrap it up and enjoy.
Pro Tip: Want to make it extra fancy? Add avocado to make it even more satisfying.
Why it Works:
These wraps are quick, crunchy, and packed with all the savory goodness of a BLT—without the carbs. Plus, they’re super easy to eat at your desk!
Conclusion
And there you have it—10 keto lunch ideas that are quick, easy, and perfect for work. Whether you’re in the mood for a classic chicken salad, a fresh Greek salad, or even a keto-friendly BLT, these meals will keep you fueled and satisfied all day long.
Meal prepping doesn’t have to be stressful. With these ideas, you’ll have a variety of tasty, low-carb lunches that are quick to pack and ready to go. So next time you’re rushing out the door, you’ll have no excuse for not staying on track with your keto diet!
Pro Tip: Mix up these meals each week so you never get bored—variety is key to staying excited about your meals. Happy prepping! 😎
