21 Keto Meal Prep Ideas
If you’re on the keto diet, you know that meal prepping is essential to success. This high-fat, low-carb diet requires careful planning and preparation.
Luckily, we’ve got you covered with 21 keto meal prep ideas that will make your life easier. From make-ahead breakfasts to easy lunch boxes, these recipes will help you stay on track while saving time in the kitchen.
Keto Breakfast Bomb
Let’s have a spin-off on the traditional eggs and bacon breakfast, especially for keto. These breakfast bombs are super savory and have a textural cross between biscuits and muffins.
It is made with eggs, bacon, sausage, almond flour, butter, and sour cream. These bombs are an excellent choice if you are cooking breakfast for the crowd; just mix the ingredients and bake till golden, buttery, and delicious!
Keto Butter Chicken
For those who love to eat chicken curry for dinner, especially for the keto diet, this butter chicken is perfect for them. It is a perfect, delicious, and mouthwatering recipe for any supper.
This keto butter chicken is made with a handful of ingredients like chicken breast, whipping cream, butter, and tomato paste with aromatics and seasonings. It might be a long recipe, but it is worth every minute and effort since you have tried it!
Keto Fried Chicken
Fried chicken is more like a guilty pleasure in savory food, but for keto, you might say a big no to it because of carbs in the coting. But not anymore; it is made with almond milk, dried mustard, and seasonings, another special ingredient the recipe cause for pork rinds and honestly, it gives this keto fried chicken recipe a unique savory.
This fried chicken recipe is very easy to make. You can either use an air fryer or bake them in the oven. No deep frying is required.
Keto Bread: 3-Minute English Muffin
If you are a bread lover and on a keto diet, then this recipe is perfect for you. This Keto Bread is moist, soft, spongy delicious and the perfect choice for breakfast, tea parties and even for midday snacking.
Moreover, making bread is very hard often, but not with this recipe. It is easy to make just with a few indigents like avocado oil, eggs, baking powder, coconut flour and salt. Yes, the only carb we are using is Almond or Coconut flour, so it’s perfect. That’s not all, and this bread only takes 3 minutes to bake too.
Keto Overnight Oats
Overnight oats are the best alternative for you if you like to start your day with a neutral to sweet breakfast. We do not need to cook or bake them.
Just soak the oats with butter, and chia seeds in your favorite milk, like almond milk and leave for overnight. In the keto diet, overnight oats are best to fulfill the essential nutrients that your body usually lacks because of the diet.
This recipe is perfect for busy people or those who are always in the morning hustle. If you like, add any fruit and voila, your breakfast is ready, easy to make and easy to eat.
Keto Egg Roll in a Bowl (Crack Slaw)
This destructed egg roll or crack slaw has all the good stuffing of the classic egg roll in a bowl, and it’s all keto-perfect. Honestly, it has delicious ground pork, veggies and seasoning that will fulfill your cravings for the egg roll, minus the crispy wrapper.
Moreover, this recipe takes less than 30 minutes to make it a quick fix for any lunch or dinner. Thus, it is more like eating half a dozen egg rolls, but in a bowl, so there is no guilt of overeating.
Keto Salmon on Lemon-Parm Kale Salad
Keto salads are one of the quickest and easiest meal preps for mid-week lunch. The perfectly cooked, flaky salmon with tangy lemon flavor and earthy kale and parmesan salad.
You just need a handful of ingredients, and honestly, you can prepare them ahead of time and even store it for 5 days in the fridge too. Another best thing about this recipe is that it is very detailed and offers various methods of cooking the salmon as well for you.
Keto Spinach Cream Cheese Stuffed Chicken
Stuffed Chicken is a classic dinner that is filling and fancy too. Let’s have it during the keto diet to treat yourself and your family.
It is simple yet so delicious and finger-licking good. All you need to do is cut the chicken breast in hustle-back style, stuff it with the spinach and cream cheese filling and finally bake the chicken for 20 to 30 minutes.
The texture is juicy and so creamy because of the cream cheese filling. Ideal for busy and lazy cooks like us!
Keto Cucumber Salad
Cucumber Salad is more like a breath of fresh air on a sunny day without compromising on the keto diet. Keto Cucumber salad is crunchy, fresh, and so light.
You can make it with just a handful of ingredients like cucumber, onion, tomatoes, and avocado. We love the dressing of this salad, and it is made with garlic, lemon juice, Italian seasoning, salt, and pepper. Simple recipe with minimal prep, yet so good.
Keto Seafood Gratin
Gratin always gives the festival feel with so much creaminess and cheesiness satisfaction. So, by not making a Seafood Gratin, that is keto-perfect.
Well, this recipe is very clever and delicious. The main ingredients of the gratin are rice and cheese, but for keto, we are replacing the rice with the cauliflower recipe and keeping the rest of the rest for seafood gratin the same.
No doubt this recipe needs just mixing and baking till the gratin is cheesy and bubbling.
Ground Beef Casserole
We love casseroles since they require minimal prep and just time for baking. The ground beef casserole is meaty, cheesy, and super savory. And the best part is it is created keeping in mind the principles of the keto diet.
All you need is ground beef, seasonings, cream cheese, and cheddar cheese. Mix and bake for 30 minutes, and your dinner is ready.
Keto Club Sandwich
These keto club sandwiches are the best choice for lunch, snacks, and tea parties. It is made with lettuce leaves as buns, ham, cheese, and some sauces, which gives a mouthwatering taste.
It is perfect for enjoying the crunchy and meaty texture and flavor of a sandwich. The creativity and flavor combinations of the recipe are very clever and fit perfectly for the Keto diet.
Keto Taco Salad
When you are bored with diet food, tacos salad is one of the perfect dishes to refresh your taste buds. Tacos Salads are the most fascinating since it is full of flavor and mouthwatering textures.
For this recipe, you will need ground beef, lettuce, avocado, red onion, and taco seasoning. You can add more veggies to make it crunchy and fuller. You can also store it for advance in the fridge. Honestly, it needs minimal prep and less time in the kitchen.
“Just Like the Real Thing” Keto Lasagna
Let’s have a scrumptious dish for dinner, especially for keto lovers who enjoy mouthwatering platters than keto lasagna is perfect. This low-carb lasagna with a layer of cheese and topped with savory sauce is the perfect choice for the weekends.
The recipe calls for making noodles first with eggs, cream cheese, parmesan cheese and a few flavorful seasonings and then the yummy meaty filling and sauce. After assembling the lasagna either, you can bake or freeze it for later. So the Keto lovers do not have to compromise on lasagna now!
Keto Pasta Carbonara
Carbonara is a perfect keto recipe, in our opinion. The carbonara has all the protein from the pancetta, eggs, and parmesan cheese.
But the only setback is the carbs from the pasta, but this recipe has solved this issue for you as well but making homemade keto pasta noodles. Yes, we are making our own pasta with almond flour, coconut flour, xanthan gum, water, egg, vinegar, and salt.
It might seem to be a lot of ingredients, but the pasta is completely worth the effort. Now we are left with the sauce, and it is so easy to make.
Keto Chicken Salad With A Creamy Dressing
Let’s have some meaty and crunchy salad that will help you use the chicken in a different way. The Keto chicken salad is made by tossing chicken and veggies like leafy greens, onion, and avocado in homemade creamy chimichurri dressings.
We love the combination of tangy, garlicky, yet herby chimichurri dressing over the fresh crunchy leaves and chicken. Furthermore, the recipe is very straightforward and ideal for a sunny day, by-the-pool lunch date.
Low-Carb Keto Shrimp Scampi With Zucchini Noodles
Besides pasta, Zoodles or Zucchini Noodles are the ideal choices for keto. Therefore, The Keto Shrimp Scampi made with zoodles is one of our favorites on this list.
It is fresh and super flavorsome because of the unique combination of zoodle, shrimp, shallots, garlic, chicken broth, salt, and pepper. Moreover, it is a quick recipe that takes less than 30 minutes, and you just need one pan to cook it.
Keto Ribs
These oven-baked Keto Ribs are made with delicious homemade rub and BBQ sauce. They are tender, salty, sweet, and tangy because of the BBQ sauce and have a unique smoky flavor to them as well.
The preparation of these ribs is very simple. All you need to do is make the rub with steak seasoning, low-calorie brown sugar, paprika, cumin and cayenne pepper. Cover the ribs with the rub and bake and smother them with the Keto BBQ sauce.
It is the perfect recipe for the summer BBQ and pool party without compromising on the diet.
Keto Buffalo Chicken Meatballs
Keto Buffalo Chicken Meatballs are succulent meatballs drenched in buffalo sauce. It is tangy, savory, spicy, and so satisfying that you might love to make it for every weekend and game day.
On the other hand, you will find the recipe very simple and easy. Just make the chicken balls with minced chicken, almond flour, onions, eggs, celery, and a handful of delicious seasonings.
Make them, bake them, and coat them in buffalo sauce. You will be done in the kitchen in less than 30 minutes, and no doubt it will become a crowd pleaser too!
Shrimp Fried Cauliflower Rice
Cauliflower is the best and healthier Keto alternative for rice. The shrimp-fried cauliflower rice is savory and fresh and has that perfect umami flavor you find in classic fried rice.
Another delicious addition to the fried rice is the shrimp, and honestly, we loved how it complements the sweet earthiness of the cauliflower. Texture-wise, it has crunchy vegetables, juicy rice and soft shrimp. If you are a rice lover, then this recipe is a must-try!
Glazed Keto Pork Chops
Glazed Keto pork chops is a quick dish you can make in less than 15 minutes. It is sweet, savory and tender.
The recipe needs ingredients like butter, pork chops, salt and pepper for searing chops and keto honey, balsamic vinegar, soy sauce, garlic, basil, salt and pepper for the glaze. No doubt this recipe will make you come back to making and eating them often.
Conclusion
In conclusion, these 21 keto meal preps ideas are perfect for anyone on the keto diet. They are easy to make and can be stored in the fridge when you need them. With a little bit of planning, you can make sure that you always have a healthy meal ready to go.
About the Author
Camellia Jones is an editor at Twigs Cafe. She rounds up all the delicious food from the web for specific diets. She likes to spend the rest of her time with her children.
