The keto lunch, often known as the ketogenic diet or “keto,” is a low-carb, high-fat eating plan that has gained popularity recently. The objective of the keto lunch is to get the body into a state of ketosis, in which it uses fat as fuel rather than carbohydrates.
In addition to other health advantages, this may result in weight loss and better blood sugar regulation. But, adhering to a ketogenic diet can be difficult, particularly when it comes to planning meals and locating keto-friendly dishes. Here are 13 Keto lunch recipe ideas for you:
Table of Contents
- 1. Bacon Wrapped Asparagus
- 2. Keto Chicken Parmesan
- 3. Cauliflower Fried Rice
- 4. Keto Meatballs
- 5. Avocado Egg Salad
- 6. Lemon Garlic Butter Shrimp
- 7. Creamy Broccoli Cheese Soup
- 8. Zucchini Noodles with Creamy Avocado Sauce
- 9. Grilled Lemon Herb Chicken
- 10. Chocolate Avocado Pudding
- 11. Keto Cauliflower Fried Rice
- 12. Keto Pizza
- 13. Keto Buffalo Chicken Dip
- Conclusion
1. Bacon Wrapped Asparagus
Ingredients:
- 1 pound asparagus spears, trimmed
- 6-8 slices of bacon
- Salt and pepper, to taste
Instructions:
1. Set the oven’s temperature to 400°F (200°C).
2. Beginning at the bottom and moving up, wrap one slice of bacon around each asparagus spear. If necessary, secure the bacon with a toothpick.
3. Set the asparagus that has been wrapped in bacon on a baking sheet covered with parchment paper. Add salt and pepper to taste.
4. Bake for 20 to 25 minutes in a preheated oven, or until the bacon is crisp and the asparagus is soft.
5. Take the dish out of the oven and let it cool before serving.
2. Keto Chicken Parmesan
Ingredients:
- 4 chicken breasts, boneless & skinless
- 1/2 cup grated Parmesan cheese
- 1 cup almond flour
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- Salt and pepper, to taste
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
Instructions:
1. Set the oven’s temperature to 400°F (200°C).
2. Combine the almond flour, Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper in a shallow dish.
3. Coat both sides of each chicken breast by dipping it into the almond flour mixture.
4. Arrange the chicken breasts on a parchment-lined baking pan.
5. Cover each chicken breast with a liberal amount of marinara sauce and sprinkle with mozzarella cheese.
6. Bake for 25 to 30 minutes in a preheated oven, or until the cheese is melted and bubbling and the chicken is thoroughly cooked.
7. Present hot alongside your preferred keto-friendly sides.
3. Cauliflower Fried Rice
Ingredients:
- 1 head cauliflower, cut into florets
- 2 tbsp avocado oil or coconut oil
- 1/2 cup diced carrots
- 1/2 cup diced onion
- 1/2 cup diced celery
- 2 cloves garlic, minced
- 2 eggs, beaten
- 2 tbsp soy sauce
- Salt and pepper, to taste
Instructions:
1. In a food processor, pulse the cauliflower florets until they resemble rice.
2. In a big skillet over medium heat, warm the oil. Add the onion, carrots, celery, and garlic, and simmer for 5 to 7 minutes, or until the veggies are soft.
3. Stir-fry the cauliflower rice in the skillet for 3–4 minutes, or until it is thoroughly warm.
4. Push the cauliflower rice to one side and add the beaten eggs to the empty space in the skillet. Once the eggs are done, scramble them and then stir them into the cauliflower rice.
5. Add the salt, pepper, and soy sauce.
6. Serve hot as a side dish or as a main meal.
4. Keto Meatballs
Ingredients:
- 1 lb ground beef
- 1/4 cup grated Parmesan cheese
- 1/2 cup almond flour
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 egg
- 1/4 cup chopped parsley
- 1 cup marinara sauce
Instructions:
1. Set the oven’s temperature to 400°F (200°C).
2. Combine the ground beef, almond flour, Parmesan cheese, oregano, basil, salt, pepper, egg, and parsley in a sizable basin.
3. Form the mixture into meatballs with a diameter of 1 to 2 inches.
4. Arrange the meatballs on a parchment-lined baking pan.
5. Bake the meatballs in the preheated oven for 20 to 25 minutes, or until they are thoroughly heated and browned.
6. Serve hot with your preferred keto-friendly sides and marinara sauce on top or to the side.
5. Avocado Egg Salad
Ingredients:
- 4 hard-boiled eggs, chopped
- 1 ripe avocado, peeled and mashed
- 2 tbsp mayonnaise
- 2 tbsp chopped chives
- 1 tbsp lemon juice
- Salt and pepper, to taste
Instructions:
1. Combine the hard-boiled eggs, mashed avocado, mayonnaise, chives, lemon juice, salt, and pepper in a sizable bowl.
2. Mix until the egg salad is smooth and the ingredients are thoroughly blended.
3. Serve chilled with cucumber slices or keto-friendly crackers on top of a bed of lettuce.
6. Lemon Garlic Butter Shrimp
Ingredients:
- 1 lb raw shrimp, peeled and deveined
- 2 tbsp butter
- 3 cloves garlic, chopped
- 1/4 cup chicken broth
- 2 tbsp lemon juice
- Salt and pepper, to taste
- 2 tbsp chopped fresh parsley
Instructions:
1. In a large skillet over medium-high heat, melt the butter.
2. Stir in the minced garlic and cook for 1 to 2 minutes, or until fragrant.
3. Place the shrimp in the skillet and cook them for two to three minutes on each side, or until they turn pink and are thoroughly cooked.
4. Add salt and pepper to the skillet before adding the chicken broth and lemon juice.
5. Let the sauce simmer for a couple of minutes, or until it has slightly reduced.
6. Top the shrimp with minced parsley and serve hot with your preferred keto-friendly sides.
7. Creamy Broccoli Cheese Soup
Ingredients:
- 2 tbsp butter
- 1/2 cup diced onion
- 1 clove garlic, minced
- 4 cups chopped broccoli florets
- 4 cups chicken broth
- 1 cup heavy cream
- 2 cups shredded cheddar cheese
- Salt and pepper, to taste
Instructions:
1. In a big pot over medium heat, melt the butter.
2. Add the minced garlic and onion dice to the pot and cook for about 5 minutes, or until the onion is soft.
3. Fill the pot with chicken stock and the chopped broccoli.
4. After bringing the mixture to a boil, lower the heat to a simmer and cook the broccoli for 10 to 15 minutes, depending on how tender you want your broccoli.
5. Turn off the heat and purée the soup in a pot with an immersion blender until it is smooth.
6. Once the cheddar cheese has melted and the soup has reached a creamy consistency, stir in the heavy cream.
7. To taste, add salt and pepper to the dish.
8. If preferred, top the heated dish with more shredded cheese.
8. Zucchini Noodles with Creamy Avocado Sauce
Ingredients:
- 3 medium zucchinis, spiralized
- 1 ripe avocado, peeled and pitted
- 1/4 cup fresh basil leaves
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1/4 cup olive oil
- Salt and pepper, to taste
Instructions:
1. Combine the avocado, basil leaves, lemon juice, garlic powder, and olive oil in a food processor or blender.
2. Mix the ingredients until they are well-combined and creamy.
3. Add salt and pepper to taste and season the avocado sauce.
4. Turn up the heat to medium-high in a big skillet.
5. Stir in the spiralized zucchini noodles and cook them in the skillet for a couple of minutes, or until they are soft.
6. Cover the zucchini noodles with the avocado sauce by pouring it over them.
7. Immediately serve as a main course or side dish.
9. Grilled Lemon Herb Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tbsp chopped fresh rosemary
- 1 tbsp chopped fresh thyme
- 1 tsp garlic powder
- Salt and pepper, to taste
Instructions:
1. Set a grill or grill pan to medium-high heat.
2. Combine the olive oil, lemon juice, chopped thyme, chopped rosemary, garlic powder, salt, and pepper in a small bowl.
3. Brush the marinade on both sides of the chicken breasts.
4. Grill the chicken breasts for 6–7 minutes on each side, or until they reach an internal temperature of 165°F.
5. Take the chicken off the grill and give it five minutes to rest before serving.
6. Present hot alongside your preferred keto-friendly sides.
10. Chocolate Avocado Pudding
Ingredients:
- 2 ripe avocados, peeled and pitted
- 1/2 cup unsweetened cocoa powder
- 1/2 cup almond milk
- 1/4 cup keto-friendly sweetener, such as erythritol or stevia
- 1 tsp vanilla extract
- Pinch of salt
Instructions:
1. Place the peeled and pitted avocados, unsweetened cocoa powder, almond milk, keto-friendly sweetener, vanilla extract, and a dash of salt in a food processor or blender.
2. Mix the ingredients until they are well-combined and creamy.
3. Taste the sweetness and adjust it as desired.
4. Garnish with your preferred keto-friendly toppings, like whipped cream or chopped nuts, and serve chilled.
11. Keto Cauliflower Fried Rice
Ingredients:
- 1 head cauliflower, chopped into small pieces
- 3 tbsp coconut oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 2 tbsp soy sauce or coconut aminos
- 2 eggs, beaten
- Salt and pepper, to taste
Instructions:
1. Pulse the cauliflower in a food processor until it is finely minced and resembles rice.
2. In a big skillet over medium-high heat, warm 2 tablespoons of coconut oil.
3. Stir in the onion and cook the mixture until the onion is transparent.
4. Add the diced bell pepper and cauliflower to the skillet and cook, stirring occasionally, for 5 to 7 minutes, or until the cauliflower is soft.
5. In a separate small skillet, heat 1 tablespoon of coconut oil while scrambling the beaten eggs.
6. Include the scrambled eggs, soy sauce, or coconut aminos in the cauliflower mixture.
7. To taste, add salt and pepper to the dish.
8. Immediately serve as a main course or side dish.
12. Keto Pizza
Ingredients:
- 1 large cauliflower head, chopped into florets
- 1/2 cup almond flour
- 1/4 cup grated parmesan cheese
- 1 tbsp dried oregano
- 1 tsp garlic powder
- 2 eggs, beaten
- 1 cup shredded mozzarella cheese
- 1/2 cup sugar-free pizza sauce
- Toppings of your choice (such as pepperoni, sausage, mushrooms, peppers, etc.)
Instructions:
1. Turn on the oven at 425 F.
2. Pulse the cauliflower in a food processor until it is finely minced and resembles rice.
3. Heat the chopped cauliflower in the microwave for 5 to 6 minutes, or until it is soft.
4. Combine the cooked cauliflower, almond flour, parmesan cheese, dried oregano, garlic powder, and beaten eggs in a sizable bowl.
5. Place the cauliflower mixture in the form of a circle or rectangle on a baking sheet that has been lined with parchment paper.
6. Bake the crust in the oven for 15 to 20 minutes, or until it is crisp and golden brown.
7. Take the dough out of the oven and cover it with your preferred toppings, sugar-free pizza sauce, and shredded mozzarella cheese.
8. Place the pizza back in the oven and cook for an additional 10-15 minutes, or until the cheese is melted and bubbling.
9. Present heat.
13. Keto Buffalo Chicken Dip
Ingredients:
- 2 cups shredded cooked chicken
- 8 oz cream cheese, softened
- 1/2 cup buffalo sauce
- 1/2 cup shredded cheddar cheese
- 1/4 cup crumbled blue cheese
- 1/4 cup sour cream
- 2 tbsp chopped green onions
Instructions:
1. Set the oven’s temperature to 350°F.
2. Combine the shredded cooked chicken, softened cream cheese, buffalo sauce, crumbled blue cheese, shredded cheddar cheese, and sour cream in a sizable bowl.
3. Place the mixture in a baking dish and heat it through for 20 to 25 minutes, or until the cheese is melted and bubbly.
4. After the dip has finished baking, top it with finely chopped green onions.
5. Serve hot with keto-friendly chips or celery sticks for dipping.
Conclusion
We hope that these keto lunch dishes have given you some ideas for your upcoming meals. These dishes are all low-carb, high-fat, and flavorful, whether you’re searching for a quick and simple breakfast, a filling main dish, or a delectable snack.
Keep in mind that the keto diet can be a useful tool for enhancing your health and achieving your weight reduction objectives, but it’s crucial to speak with a healthcare professional before making any major dietary changes. You may enjoy a variety of delectable and filling meals while following the keto diet with the appropriate planning and preparation.