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5 Quick & Easy Keto Lunch Recipes for Busy Work Days

Everyone will agree with the fact that lunch is the most challenging meal to prepare, especially if you are a working professional. Matters can then get worse when you are on a ketogenic diet and can’t go grab keto-friendly food at a local cafe. Not to mention the hassle of keeping a constant check on the macros so you stay within the permissible carb limits.

To make your life easier and help you hit your health goals, here are 5 easy to prep and pack keto-friendly recipes. These keto recipes will stay good throughout your workweek and include all the macros, so you know exactly how many carbs, calories, proteins, and fats you’re consuming.

  1. Shrimp Salad with Spinach and Avocado

    Shrimps are rich in nutrients but low in calories, and so they make a perfect meal when you are missing seafood on your keto diet!

    Servings: 2

    Prep Time: 8 min

    Nutrition facts per serving (half of the recipe)

    • Protein: 23.0g
    • Total Carbs: 10.7g
    • Fats: 28.1g
    • Calories: 370.9

    Ingredients

    • 3 teaspoon Chives (cut into pieces)
    • 2 cups Arugula (cut into pieces)
    • 2 cups Baby Spinach (cut into pieces)
    • 2 tablespoon Mayonnaise
    • 1 cup sliced Cucumber
    • 1 tablespoon Capers (whole pieces)
    • 1 tablespoon Olive Oil
    • 1 tablespoon Lemon Juice
    • 1 Avocado
    • ⅔ cup Shrimp (cooked)
    • ⅛ teaspoon Sea Salt
    • ⅛ teaspoon Black Pepper

    Instructions

    • Add the spinach and arugula to a salad bowl
    • Dice the cucumber and avocado and toss to combine
    • Add the roughly chopped capers to the bowl along with the cooked shrimp
    • Drizzle some olive oil and toss again
    • Mix some lemon juice, finely chopped chives, mayonnaise, salt and pepper until everything is well combined
  2. Low Carb Santa Fe Chicken

    If you like chicken, then you will love this low carb keto diet recipe. It is loaded with wholesome ingredients and spices that will leave you feeling full and satisfied!

    Serving: 1 lunch bowl

    Prep Time: 15 mins

    Cooking Time: 15 mins

    Nutrition facts per serving (1 bowl)

    • Protein: 28g
    • Total Carbs: 11g
    • Fats: 19g
    • Calories: 303kcal

    Ingredients

    Chicken

    • 2 horizontally sliced large chicken breasts
    • 2 tablespoons taco seasoning
    • 1 tablespoon olive oil

    Cauliflower Rice

    • 1/4 teaspoon salt
    • 1 tablespoon olive oil
    • 1/4 teaspoon garlic powder
    • 1 lime (zested)
    • 1/4 cup cilantro leaves
    • 4 cups cauliflower (riced)

    Veggies

    • 1/2 sliced red onion
    • 2 sliced bell peppers
    • 1 tablespoon olive oil

    To Serve

    • 2 avocados (optional)
    • 1/4 cup shredded cheese

    Instructions

    • On medium heat, add some olive oil to a non-stick pan
    • Add the riced cauliflower to the pan with garlic powder, lime zest, and salt
    • Cook for 5 minutes and add a tablespoon of olive oil
    • Now add the half onion and bell peppers and cook until all the ingredients are slightly softened
    • Remove the pan from the heat and divide the cooked ingredients between two containers
    • Slice 2 thin pieces from each chicken breast and brush them with olive oil. Sprinkle them with some taco seasoning
    • Add the chicken pieces to the pan and cook for 5 minutes
    • Divide them between the two prep containers with 1 tablespoon of cheese per container
    • Serve steaming hot with melted cheese!
    • Add freshly sliced avocado (optional)
  3. Baked Salmon

    This oven-baked keto recipe can be prepared while you are chatting with your friends or reading a book! You can team it up with cherry tomatoes and a green salad if you want a more fancy meal.

    Servings: 4

    Prep Time: 5 mins

    Cooking Time: 15 mins

    Nutrition facts per serving (1 bowl)

    • Protein: 35.45g
    • Total Carbs: 1.94g
    • Fats: 19.1g
    • Calories: 330

    Ingredients

    • Salt and pepper
    • ½ teaspoon chilli powder
    • ½ teaspoon garlic powder
    • ½ teaspoon cumin powder
    • 2 tablespoons olive oil
    • 2 pounds salmon fillet
    • 2 tablespoons lime juice

    Instructions

    • Preheat the oven to 177°C
    • Place a large foil sheet on a pan and lay the salmon fillet on it
    • Season the fillet with salt and pepper and drizzle some olive oil over it
    • In a bowl, add garlic, chilli, and cumin powder in their specified proportions and mix it all together with the lime juice
    • Brush this mixture all over the salmon fillet using a basting brush
    • Now place the salmon in the oven for 10 to 15 minutes and wait till it turns opaque and then you can flake the flesh off the salmon using a fork
    • Pull it out if you see any white juice oozing because this is a sign of overcooking.
  4. Deli Snack Box

    The day you have no time to prep a meal for your keto diet, this snack box will be your saving grace!

    Nutrition facts per serving (1 box)

    • Protein: 23g
    • Total Carbs: 13g
    • Fats: 25g
    • Calories: 382

    Ingredients:

    • Turkey breast (thinly sliced)
    • 1 hard-boiled egg
    • 1-ounce cheddar cheese (cubed)
    • ¼ cup cherry tomatoes
    • 2 tablespoon almonds
    • 4 pita bites crackers

    Instructions

    Place all the ingredients in a meal prep container. You can add pickles to this recipe if you want more flavour.

  5. Veggie Lettuce Wrap

    Perfect for a TGIF lunch, this fibre-rich veggie wrap is an absolute delight for those who love greens.

    Servings: 4

    Prep Time: 10 mins

    Cooking Time: 15 mins

    Nutrition facts per serving (1 bowl)

    • Protein: 16g
    • Total Carbs: 2g
    • Fats: 9g
    • Calories: 194

    Ingredients

    • 1 teaspoon sesame oil
    • 2 tablespoons rice vinegar
    • 2 teaspoons grapeseed/canola oil
    • 3 tablespoons low-sodium soy sauce
    • 3 tablespoons hoisin sauce
    • 2 cloves garlic (minced)
    • 12-14 ounces tofu
    • 1 can finely chopped water chestnuts
    • 8 ounces finely chopped baby bella cremini mushrooms
    • 2 teaspoons ginger (freshly grated)
    • 4 thinly sliced green onions
    • ¼ teaspoon red pepper flakes (optional)
    • 8 large lettuce leaves (inner leaves from Romaine or Butterhead lettuce)
    • Grated carrots for serving

    Instructions

    • Take a small bowl and mix together the soy sauce, hoisin sauce, sesame oil and rice vinegar
    • Press the tofu between two paper towels to squeeze out the liquid
    • Heat 2 teaspoons of canola/grapeseed oil in a large skillet over medium heat and when the oil is hot, add the crumbled tofu
    • Break the tofu into tiny pieces as it continues to cook
    • After 5 minutes, add diced mushrooms and cook for 3 more minutes
    • Once the tofu turns golden brown, stir in the garlic and ginger along with chestnuts and red pepper flakes
    • Add green onions and cook for about 30 seconds until fragrant
    • Now pour the sauce on the mixture and stir until it coats the tofu
    • Cook for about 30 seconds until the sauce is warmed
    • Scoop out the mixture into different lettuce leaves and garnish with grated carrots, green onions, and red pepper!

Whether you are on a hardcore keto diet or just want to refresh your keto diet foods, these keto-friendly recipes will make it much easier for you to stay committed to your goals!