Quick and Easy Keto Lunch Recipes for a Healthy 2023

Quick and Easy Keto Lunch Recipes for a Healthy 2023

Estimated time to read 12 minutes

Quick and Easy Keto Lunch Recipes for a Healthy 2023

Are you ready to embark on a flavorful journey of quick and easy keto lunch recipes? We’ve got you covered with a variety of mouthwatering options that cater to your keto needs. From salads, soups, and sandwiches to Proper Good’s keto lunch options, wraps, lettuce cups, bowls, and snackable creations, there’s a little something for everyone. Keep reading to discover how to make your midday meal both healthy and delicious in 2023.

Key Takeaways

  • Fuel your day with delicious and nutritious keto lunch recipes like salads, soups, sandwiches & more!

  • Treat yourself to tasty snackable options like Antipasto Skewers & Smoked Salmon Pinwheels.

  • Enjoy convenient meals from Proper Good’s Keto Lunch Options for an easy way to stay on track!

Keto Lunch Staples: Salads, Soups, and Sandwiches

Salads, soups, and sandwiches are staples in creating easy keto lunch recipes. These versatile options allow you to mix and match your favorite ingredients while keeping your keto meal plan interesting and satisfying. Whether it’s a classic chicken salad with a twist or a warm and comforting soup, these lunch staples will keep you fueled throughout the day.

Many of these easy keto lunch ideas are perfect for advance preparation, ensuring a nutritious and tasty meal is always at your disposal. Plus, with plenty of low-carb and keto-friendly alternatives to traditional sandwiches, you can still indulge in your favorite lunchtime treats without compromising your ketogenic diet. In fact, these keto lunches offer a variety of easy keto lunch ideas to keep you satisfied and on track.

Keto Cobb Salad

The Keto Cobb Salad is a supercharged salad designed to keep you satisfied. This amazing recipe features:

  • Avocado

  • Bacon

  • Blue cheese or Cheddar Cheese

  • Lettuce

  • Tomatoes

  • Eggs

All combined to create a delicious and nutritious keto lunch recipe, perfect for a keto-friendly lunch option.

To craft this delightful dish, follow these steps:

  1. Start by cooking the bacon in a skillet over medium heat. Once the bacon is cooked, remove it from the skillet and set aside.

  2. In a large bowl, combine the lettuce, tomatoes, eggs, and blue cheese.

  3. Add the cooked bacon, avocado, and cheddar cheese to the bowl and mix everything together.


For a tasty twist, try adding grilled chicken for extra protein and making a homemade creamy dressing with other fresh vegetables such as bell peppers or cucumbers.

Creamy Taco Soup

A bowl of creamy taco soup, a delicious keto lunch option

Creamy Taco Soup is a flavorful, low-carb option packed with ground beef, tomatoes, bell peppers, onion, garlic, and a mix of spices. The best part? It takes less than 30 minutes to prepare!

This soup is a fantastic source of:

  • Protein

  • Vitamins

  • Minerals

  • Fiber

Making it perfect for fueling your body while adhering to your ketogenic diet. So, the next time you need a quick, tasty, and warm meal, give Creamy Taco Soup a try. You won’t be disappointed!

Keto Burrito Bowl

The Keto Burrito Bowl is made with:

  • Sliced flank steak

  • Olive oil

  • Lime juice

  • Taco seasoning

  • Mexican cauliflower rice

  • Sweet Potato

  • Spinach & Lettuce

  • Shredded beef

  • Avocado

  • Pomegranate

  • Pico de gallo

  • Cheese

  • Seasame Seeds

It’s a nutritious and satisfying option for those following a keto diet.

To make this mouthwatering meal, preheat the oven to 375°F. Season the flank steak with taco seasoning and olive oil, then bake for 15 minutes. Meanwhile, prepare the Mexican cauliflower rice according to the package instructions.

When the steak and cauliflower rice are cooked, assemble the burrito bowl by adding the steak, cauliflower rice, spinach, sweet potato, lettuce, pico de gallo, cheese, pomegranate, and avocado. Top with lime juice and sesame seeds.

Enjoy your low carb keto lunch, knowing you’re treating your body to a healthy, keto lunch.

Proper Good's Keto Lunch Options

A plate with Proper Good's Keto Lunch Options like Red Pepper Meatball Soup and Creamy Chicken Soup

Proper Good provides a variety of on-the-go keto lunch options that are as delicious as they are convenient. These 90-second ready-made meals are perfect for busy days when you need a healthy and satisfying lunch in a pinch.

From Red Pepper Meatball Soup to Creamy Chicken Soup, Proper Good’s keto meals cater to various dietary needs and preferences. Plus, their meals do not require refrigeration and have an 8-month shelf life, making them perfect for stocking up your pantry.

Red Pepper Meatball Soup

Proper Good’s Red Pepper Meatball Soup offers a satisfying and flavorful keto lunch option. This flavorful and savory soup is made with roasted red peppers, tomatoes, and tasty meatballs.

The delicious soup is not only low-carb but also high in protein, making it a great option for those following a ketogenic diet. To enjoy Proper Good’s Red Pepper Meatball Soup:

  1. Add the contents of the package to a pot of boiling water.

  2. Stir until the soup is heated through.

  3. Savor the deliciousness of Proper Good’s Red Pepper Meatball Soup.

It’s a nutritious and convenient meal prep you’ll love!

Creamy Chicken Soup

Creamy Chicken Soup is another fantastic keto lunch option offered by Proper Good. This rich and creamy soup is keto-friendly and ready in just 90 seconds. Perfect for those busy days when you need a quick and tasty meal!

The Creamy Chicken Soup is a fantastic source of protein and healthy fats, and it’s low in carbohydrates. It’s also gluten-free and dairy-free, making it a great choice for those looking to stay healthy.

So, the next time you’re in a hurry and need a delicious, keto-friendly lunch, consider Proper Good’s Creamy Chicken Soup as your go-to option.

Chicken & Mushroom Soup

This delicious soup is made with succulent chicken, fresh mushrooms, and a rich chicken stock. It's not only low-carb but also packed with so much flavor that you'll look forward to lunchtime.

To add a bit more indulgence, consider topping it with some shredded cheese. The cheese melts into the hot soup, adding a creamy texture and an extra layer of flavor.

To enjoy Proper Good’s Chicken & Mushroom Soup:

  1. Heat the soup according to the package instructions.

  2. Once heated, pour it into a bowl.

  3. Sprinkle some shredded cheese on top for added flavor and creaminess.

  4. Dig in and enjoy the savory goodness of this low carb keto soup.

This soup is a perfect choice for those following a keto lifestyle, offering a hearty and satisfying meal that's ready in minutes. Enjoy this soup as part of your low-carb meal plan and savor the delicious flavors of chicken and mushroom in every spoonful.

Keto Wraps and Lettuce Cups

Keto wraps and lettuce cups present a perfect low-carb alternative to traditional sandwiches. These delicious and versatile options allow you to enjoy the flavors and textures you love without the extra carbs. From Chicken Caesar Lettuce Wraps to Keto Turkey Club Lettuce Cups, there’s no shortage of mouthwatering recipes to try.

Keto wraps and lettuce cups are not only tasty but also quick and easy to prepare. They’re perfect for those on a ketogenic diet who want a convenient and satisfying lunch option without compromising their dietary goals.

Chicken Caesar Lettuce Wraps

Chicken Caesar Lettuce Wraps offer a delightful solution for those in search of a low-carb, yet delicious lunch option. This scrumptious recipe features:

  • Cooked chicken

  • Lettuce

  • Fresh Tomato

  • Avocado

  • Caesar dressing

  • Parmesan cheese

  • Croutons

To make these tasty wraps, simply:

  1. Place the lettuce leaves on a plate.

  2. Top with cooked chicken.

  3. Add tomatoes and avocados

  4. Add Caesar dressing.

  5. Sprinkle cheese and croutons.

  6. Roll up the lettuce leaves and enjoy.

For an extra flavorful experience, try using cooked chicken for the best flavor and adding other vegetables such as tomatoes or cucumbers for extra flavor and nutrition.

Don’t forget to use a light Caesar dressing to keep the wraps low in calories!

Keto Egg Salad Wrap

The Keto Egg Salad Wrap is a delicious and easy keto lunch recipe that you can add to your favorite keto lunch recipes. It's a delightful combination of scrambled eggs, bell pepper, and red onion, all wrapped up in a fresh lettuce leaf.

To make this delicious wrap, follow these steps:

  1. Start by scrambling the eggs in a pan over medium heat. Once the eggs are cooked to your liking, set them aside to cool.

  2. While the eggs are cooling, chop the bell pepper and red onion into small pieces.

  3. Once the eggs have cooled, combine them with the chopped bell pepper and red onion in a bowl. Mix well.

  4. Lay out a lettuce leaf on a flat surface and spoon the egg salad mixture onto the leaf.

  5. Roll up the lettuce leaf, tucking in the sides as you go, to form a wrap.

Enjoy your Keto Egg Salad Wrap as a healthy and satisfying addition to your easy keto lunch recipes.

Keto Turkey Club Lettuce Cups

Keto Turkey Club Lettuce Cups provide a delightful, low-carb spin on the classic club sandwich. These lettuce cups are filled with:

  • Deli turkey

  • Crispy bacon

  • Lettuce

  • Avocado

Making them a tasty light lunch, these options are lighter and healthier for a quick and easy meal.

To make these delightful lettuce cups, simply:

  1. Arrange the lettuce leaves on a plate.

  2. Top with deli turkey, crispy bacon, lettuce, and avocado.

  3. Enjoy your Keto Turkey Club Lettuce Cups with your favorite keto-friendly condiments for a satisfying and healthy lunch even on your busiest days.

Keto-Friendly Bowls and One-Pot Meals

For those adhering to a low carb keto lifestyle, bowls and one-pot meals are satisfying, easy-to-prepare lunch options. These delicious meals are loaded with healthy fats, proteins, and essential nutrients to keep you fueled and focused throughout the day.

From Spinach and Mushroom Cauliflower Risotto to Lemon Garlic Shrimp Zoodle Bowl, there’s a variety of tasty recipes to choose from. Meal prep your way to success with these easy keto lunch recipes.

So, whether you’re in the mood for a warm and comforting meal or a refreshing and light dish, bowls and one-pot meals have got you covered.

Spinach and Mushroom Cauliflower Risotto

Spinach and Mushroom Cauliflower Risotto is a flavorful one-pot meal that will satisfy your cravings. This delicious low-carb meal is high in fiber and protein, as well as being a great source of vitamins and minerals. It’s made with:

  • Cauliflower

  • Mushrooms

  • Spinach

  • Olive oil

  • Garlic

  • Onion

  • Parmesan cheese

  • Salt and pepper

To make this scrumptious dish, start by sautéing the vegetables and cooking the dish slowly. Don’t forget to season to taste for a truly flavorful experience.

Enjoy your Spinach and Mushroom Cauliflower Risotto, knowing you’re treating your body to a healthy, low-carb meal.

Lemon Garlic Shrimp Zoodle Bowl

The Lemon Garlic Shrimp Zoodle Bowl is a keto-friendly lunch option bursting with flavor. This delectable dish is made with zucchini noodles (zoodles) and sautéed shrimp in a zesty lemon garlic sauce.

To make this amazing meal, follow these steps:

  1. Start by sautéing the shrimp in a pan with garlic and olive oil.

  2. Once the shrimp is cooked, add the zoodles and lemon juice and cook until the zoodles are tender.

  3. Season with salt and pepper to taste.

  4. Enjoy a refreshing and delicious lunch that’s perfect for those following a ketogenic diet.

Snackable Keto Lunch Ideas

A plate with Snackable Keto Lunch Ideas like Antipasto Skewers and Smoked Salmon Pinwheels

For those days when you need a fuss-free, satisfying low carb keto lunch meal on the go, snackable keto lunch ideas are the perfect solution. From Antipasto Skewers to Smoked Salmon Pinwheels, these snackable creations are perfect for keeping you on track with your keto meal plan.

These delicious and convenient options are not only packed with flavor but also cater to various dietary needs and preferences. So, the next time you need a quick and satisfying lunch, consider trying one of these snackable keto lunch ideas.

Antipasto Skewers

For finger food lovers, Antipasto Skewers are a low carb keto lunch, easy-to-make lunch option. These skewers are made by threading layers of Italian meats, cheeses, and vegetables onto wooden skewers.

To assemble these delightful skewers, confidently follow these steps:

  1. Thread the ingredients onto wooden skewers in the desired order, making sure to leave enough space between each ingredient for an impressive presentation.

  2. Serve your Antipasto Skewers with a side of balsamic glaze or pesto for an extra flavor kick.

  3. Enjoy a delicious and healthy lunch that’s perfect for any occasion.

Smoked Salmon Pinwheels

For seafood lovers, these Pinwheels are a delightful low-carb lunch idea. These delightful pinwheels are made by rolling up thinly sliced salmon with a creamy filling, such as cream cheese mixed with dill or chive, and often include fresh ingredients like spinach, cucumber, cherry tomatoes, and lemon juice.

To make these tasty pinwheels, simply:

  1. Slice the salmon thinly.

  2. Spread the cream cheese mixture on the salmon slices.

  3. Add spinach, cucumber, cherry tomatoes, and lemon juice.

  4. Roll up the salmon slices for a delicious and flavorful treat.

Enjoy your Pinwheels as a tasty appetizer or snack, or add them to a larger meal such as a salad or sandwich.


In conclusion, there’s no shortage of quick and easy keto lunch recipes to keep your taste buds satisfied and your body fueled for success. From keto lunch staples like salads, soups, and sandwiches to Proper Good’s convenient meal options, keto wraps, lettuce cups, bowls, and snackable creations, you have plenty of delicious and nutritious options to choose from.

So, go ahead and explore these tasty lunch ideas and make every midday meal a healthy and delightful experience.

Frequently Asked Questions

What do you eat for lunch on keto diet?

Looking for an easy and delicious lunch to prepare on a keto diet? Consider steak salad with Dijon vinaigrette, bacon ranch chicken bake, loaded summer cauliflower salad, cheesesteak roll-ups, cloud bread, keto bacon cauliflower "mac" 'n' cheese, or keto-friendly flatbread.

Is rotisserie chicken keto?

Rotisserie chicken is a great keto-friendly option, with zero net carbs and plenty of protein. Enjoy it with the skin on for added fat, and incorporate it into your favorite keto meals - from salads to soups and casseroles.

Is Mayo allowed on keto?

Yes, mayo is allowed on keto! It contains high fat and zero carbohydrates, making it a great low carb condiment for any diet.

Can I have peanut butter on keto?

Yes, you can have peanut butter on keto! Stick to natural options that are free of extra flavors and sweeteners, and be mindful of your portion size. Almond butter is also a good choice, as it has slightly lower carbs.

What are some tasty keto lunch staples I can try?

Tantalize your taste buds with Keto Cobb Salad, Creamy Taco Soup, and Keto Turkey Club Lettuce Cups for tasty keto lunch staples that won't disappoint!

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