The best keto meal prep ideas to get you through the week. Low-carb bulk lunches and dinners to ensure you keep it keto at all times.
- Instant Pot Beef and Broccoli
- Chicken Cauliflower Fried Rice
- Zucchini Noodles & Shrimp
- Sesame Chicken Egg Roll
- Sheet Pan Shrimp Fajitas
- Greek Chicken Bowls
- Tuna Salad Cucumber Boats
- Baked Turkey Meatballs
- Taco Salad
- Steak Cobb Salad
- Crunchy Healthy Turkey Salad
- Santa Fe Low-Carb Chicken
- Air Fryer Fried Chicken
- 13 Best Keto Meal Prep Ideas [Easy Low-Carb Recipes]
When it comes to keto meal prep, planning ahead for the week is crucial. Having a foolproof bank of low-carb recipes will help you avoid impulse cravings while providing you with plenty of inventive and invigorating dishes to satisfy you come mealtime.
If you’re not sure where to start, we’re here to help. These bulk lunches and dinners will get you through the week without making food ever feel like a chore.
Each of these easy make-ahead meal prep recipes is low-carb, high protein, and packs in maximum flavor. Whether you want shredded chicken lunch bowls, fried cauliflower rice, or sliced avocado corn tacos, we have something for everyone.
Instant Pot Beef and Broccoli
Bring the comfort of Chinese food home with this delicious beef and broccoli that comes together seamlessly in an Instant Pot.
With just a few ingredients you probably already have in the fridge and pantry, like soy sauce, no-sugar sweetener, garlic, and corn starch, you can create a tasty sauce that coats the chicken and broccoli florets and will keep you coming back for more.
This recipe subs brown sugar for erythritol, keeping the carbs and sugar low while maximizing on protein you need to stay full.
Just brown your beef in the instant pot, add your other ingredients, seal, and let it cook in the high-pressure environment for just 15 minutes for your next favorite meal.
Chicken Cauliflower Fried Rice
This healthy spin on chicken fried rice swaps out the soy sauce and grains for homemade cauliflower rice (it’s easier to make than you might think) and fish sauce, without comprising on the filling flavor hit of the original dish.
Delicious fresh out of the pan, but just as good made in bulk and enjoyed throughout the week, this chicken cauliflower fried rice is easy to store and reheat. Best of all, this is easy to make in batches to prepare you for the week.
Zucchini Noodles & Shrimp
Zucchini noodles (or ‘zoodles’) offer a delicious pasta alternative that’s just as easy to cook as the original. Better yet, the strings of spiralized zucchini soak up sauce perfectly, meaning that every drop of flavor is absorbed.
These shrimp zucchini noodles match zucchini spirals with fresh shrimp and a fresh lemon-garlic butter sauce that will last through the week. Packed with sweet, zingy flavors, this easy make-ahead meal is one we come back to time and time again.
Sesame Chicken Egg Roll
If Asian food is your jam, you might feel like you’re missing out on all those yummy sauces while on keto. But, it doesn’t have to be that way once you master this easy keto meal prep recipe for sesame chicken egg roll.
It combines everything we love about egg rolls – cabbage, chicken, carrots, and sauce, without the wonton.
If you can chop a few veggies and chicken breasts and throw them together in one pot, you have all the skills needed to whip this up in no time.
Sheet Pan Shrimp Fajitas
Take a trip south of the border with this one-pan shrimp fajitas. Opt to eat this meal protein-style on lettuce cups or pair it with your favorite low-carb tortillas or wraps to get the full experience without putting yourself out of ketosis.
Combine chopped bell peppers and onions, add spicy seasoned shrimp and a squeeze of lime juice, and throw all of it on a sheet pan with a few tortillas so everything crisps up at the same time. Dinner’s ready!
Greek Chicken Bowls
Greek food is salty, fresh, and satisfying at any time, but it can feel especially gratifying on a keto diet. All you need is twenty minutes to whip up these Greek chicken bowls with a tasty combination of herby chicken, zucchini, onions, and of course, feta cheese.
Just roast your chicken and veggies together with a bit of oil and top with balsamic vinegar and crumbled feta to your liking. The best part is it stores well for a couple of days so that you can enjoy this meal for lunches or a few dinners.
Tuna Salad Cucumber Boats
If you’re missing tuna sandwiches while on keto, this recipe for tuna salad cucumber boats can help hold you over with far fewer carbs and guilt. Think of it as the tuna sandwich’s much lighter cousin.
All you need is canned tuna, your favorite raw veggies, mayo, and salt and pepper to bring this dish to life. Swap out the bread for scooped-out English cucumbers for extra crunch and hydration you didn’t know you needed.
Baked Turkey Meatballs
If you don’t love the idea of meal-prepping full meals and having to eat the same thing several days in a row, try prepping just a protein and finding unique ways to enjoy it so that it doesn’t get bland.
These healthy meal prep turkey meatballs are just the thing. Made without breadcrumbs to keep them keto, this recipe subs almond flour to help bind the meatballs and give them their signature moist texture.
Use these meatballs on salad, with spaghetti squash, or any way you fancy – they even make a great snack.
Mexican food is always a great option while on a keto diet. Low-carb tortillas are easy to find in any supermarket today, but besides that, the combination of lettuce, protein, veggies, and cheese that you’ll find in most Mexican dishes makes them easy to modify for the keto dieter.
Make keto taco salads with taco-style ground beef, shredded cheddar, sour cream, jalapenos, tomatoes, and lettuce, and package them in Tupperware for the perfect on-the-go lunch meal.
Steak Cobb Salad
Looking for a hearty salad option? Look no further than this recipe for steak cobb salad. Cobb salads lend themselves well to keto eaters due to their high protein and fat content; just remember to skip the croutons or consider swapping them for something like cheese crisps or almonds.
For this recipe, you’re using steak, pecans, feta cheese, hard-boiled eggs, and spinach. There’s no recipe for the dressing, but that means you can customize it however you like to get the best flavor combination.
Crunchy Healthy Turkey Salad
This salad will help shake up the routine if you’re looking for something new and fresh. Start this turkey salad by chopping up heads of red and white cabbage (or get it store-bought), combine it with super-crunchy vegetables like raw radishes, bell pepper, and carrots, add some sliced turkey and top it off with a tasty tahini dressing.
Between the crunch and creaminess, you’ll find yourself putting this salad on repeat.
Santa Fe Low-Carb Chicken
Lean into the Tex-Mex style of eating with this low-carb chicken meal full of Santa Fe flair.
Opt for this tempting cauliflower lime-cilantro rice recipe instead of regular rice or another carb to keep it light without losing flavor. Then, you pair it with seasoned chicken, melted cheese, peppers, and onions for some extra veggie power.
The final touch is a bit of avocado for that much-needed boost of fat.
Make a few portions of each item and put together a few meal boxes you can grab and go as needed.
Air Fryer Fried Chicken
Not being able to eat any fried foods can be a struggle on keto, especially when you’re around other people eating it! So next time you’re invited to a neighborhood block party, bring these low-carb keto fried chicken pieces, and you’ll be surprised at how many people won’t even tell the difference.
The secrets to low-carb keto-fried chicken? A mix of spices and ground-up pork rinds for that crunch and an air fryer instead of a deep fryer. Both are game-changers.