10 Keto Lunches for Work
Packing a keto-friendly lunch for work doesn’t have to be complicated.
With the right ingredients and preparation, you can enjoy delicious and satisfying meals that keep you full and energized throughout the day.
Here are 10 keto lunch ideas that are easy to pack, flavorful, and perfect for busy workdays.
1. Grilled Chicken Salad with Avocado
This simple, nutrient-packed salad is easy to prep and stays fresh for hours. It’s loaded with protein, healthy fats, and low-carb veggies.
Recipe from thatlowcarblife.com
This grilled chicken salad is a light yet filling option that’s perfect for work lunches.
Packed with protein from the chicken and healthy fats from the avocado, it provides sustained energy throughout the day.
The combination of crisp greens, juicy chicken, and creamy avocado is not only nutritious but also delicious.
Toss it with a simple olive oil and lemon juice dressing for a fresh and tangy finish. Prep it ahead of time for a quick, ready-to-go meal.
Ingredients:
- Grilled chicken breast (sliced)
- Mixed greens or spinach
- Avocado slices
- Cherry tomatoes (optional)
- Olive oil and lemon juice dressing
Keep the dressing in a separate container and add it just before eating to keep the salad fresh.
2. Keto Meat and Cheese Roll-Ups
These roll-ups are a quick, no-cook lunch option that’s high in protein and low in carbs. Customize them with your favorite deli meats and cheeses.
Recipe from www.allrecipes.com
These keto meat and cheese roll-ups are the ultimate no-fuss lunch option.
Perfectly portable, they’re made by rolling deli meats like turkey or ham with your favorite cheese slices.
Add a spread of cream cheese or a slice of pickle for an extra burst of flavor.
They’re high in protein, low in carbs, and great for a quick, satisfying meal.
Pair them with a handful of nuts or some keto-friendly veggies for a complete lunch.
Ingredients:
- Slices of deli turkey, ham, or roast beef
- Cheese slices (cheddar, Swiss, or mozzarella)
- Optional: Add cream cheese, mustard, or pickle slices
Roll the meat and cheese together, secure with toothpicks, and pack them in a container.
3. Cauliflower Fried Rice
Cauliflower rice is a great low-carb substitute for traditional fried rice. Add some protein and veggies for a hearty lunch.
Recipe from ifoodreal.com
Cauliflower fried rice is a flavorful and low-carb alternative to traditional fried rice, ideal for meal prepping.
Loaded with protein like shrimp or chicken, scrambled eggs, and veggies, it’s a one-pan wonder that’s quick and easy to prepare.
The soy sauce or coconut aminos add a savory kick that ties the dish together. Heat it in the morning and pack it in a thermos to keep it warm for lunch.
It’s a delicious and satisfying way to enjoy your midday meal.
Ingredients:
- Cauliflower rice
- Cooked chicken, shrimp, or beef
- Soy sauce or coconut aminos
- Scrambled eggs
- Green onions and sesame oil
Heat it up in the morning and store it in a thermos to keep it warm until lunchtime.
4. Cobb Salad
This classic salad is loaded with protein, healthy fats, and flavor. It’s a satisfying keto lunch that’s easy to prep in advance.
Recipe from natashaskitchen.com
Cobb salad is a classic, hearty option that’s naturally keto-friendly.
With ingredients like grilled chicken, crispy bacon, hard-boiled eggs, and creamy avocado, it’s a protein-packed powerhouse.
Blue cheese or ranch dressing brings the whole salad together with a tangy richness. Layer the ingredients in a container to keep everything fresh until lunchtime.
It’s a satisfying and nutrient-dense meal that will keep you full for hours.
Ingredients:
- Mixed greens
- Hard-boiled eggs (sliced)
- Bacon bits
- Grilled chicken breast
- Avocado slices
- Blue cheese or ranch dressing
Layer the ingredients in a container and keep the dressing separate until you’re ready to eat.
5. Keto Turkey Club Wraps
Swap out bread for low-carb wraps or lettuce leaves to create a portable, keto-friendly turkey club.
These turkey club wraps are a low-carb twist on the classic sandwich, replacing bread with lettuce or low-carb tortillas.
Recipe from farmlifediy.com
Layer turkey, crispy bacon, avocado, and a dollop of mayo for a flavorful and satisfying lunch. They’re easy to assemble, portable, and mess-free, making them perfect for work.
Wrap them tightly in parchment paper or foil for a grab-and-go meal. Add a side of keto chips or veggies for a complete lunchbox.
Ingredients:
- Large lettuce leaves or low-carb tortillas
- Turkey slices
- Bacon (cooked)
- Avocado slices
- Mayonnaise
Wrap everything tightly in parchment paper or foil for easy transport.
6. Zucchini Noodles with Alfredo Sauce
Zucchini noodles (zoodles) are a great low-carb alternative to pasta. Pair them with a creamy Alfredo sauce for a filling work lunch.
Recipe from www.wholesomeyum.com
Zucchini noodles, or zoodles, are a fantastic pasta alternative for keto dieters.
Paired with a creamy Alfredo sauce and grilled chicken or shrimp, this dish is indulgent yet low in carbs. The sauce, made with heavy cream, Parmesan, and garlic, coats the zoodles perfectly for a satisfying meal.
Store the sauce and noodles separately to prevent sogginess and heat them together at work. It’s a comforting, keto-friendly lunch that feels like a treat.
Ingredients:
- Zucchini noodles (spiralized)
- Grilled chicken or shrimp
- Keto Alfredo sauce (made with heavy cream, Parmesan, and garlic)
Store the zoodles and sauce separately, then mix and heat during lunch.
7. Keto Egg Salad
Egg salad is creamy, satisfying, and easy to pack for work. Serve it in lettuce wraps or with low-carb crackers.
Recipe from thirtysomethingsupermom.com
Keto egg salad is a creamy, protein-rich option that’s perfect for packing in your lunchbox.
Made with hard-boiled eggs, mayonnaise, and a touch of Dijon mustard, it’s a flavorful and filling meal. Serve it in lettuce wraps or pair it with keto-friendly crackers for added crunch.
This simple dish is easy to prep in bulk and stays fresh for several days in the fridge. It’s an affordable and versatile lunch that works well for busy schedules.
Ingredients:
- Hard-boiled eggs (chopped)
- Mayonnaise
- Dijon mustard
- Salt, pepper, and paprika to taste
Pack it in a container and bring lettuce leaves or keto-friendly crackers for dipping.
8. Salmon and Veggie Bowls
Salmon is rich in omega-3s and pairs perfectly with roasted or steamed low-carb veggies for a healthy lunch.
Salmon and veggie bowls are a nutritious and flavorful choice for a keto work lunch.
Recipe from www.beautybites.org
Packed with omega-3s from the salmon and fiber from roasted or steamed veggies, it’s a well-balanced and satisfying meal.
A drizzle of olive oil or butter enhances the flavors and keeps it keto-friendly. Assemble the salmon and veggies in a container and reheat at work for a fresh, hearty meal.
It’s perfect for those who want a lunch that’s both healthy and delicious.
Ingredients:
- Grilled or baked salmon
- Roasted broccoli, asparagus, or zucchini
- Olive oil or butter for flavor
Assemble the salmon and veggies in a container and reheat at work.
9. Keto Chicken Lettuce Tacos
These lettuce tacos are a fresh and portable lunch option that’s packed with flavor and healthy fats.
These chicken lettuce tacos are a fresh and portable option that’s bursting with flavor.
Recipe from healthfulblondie.com
Shredded chicken, avocado slices, and sour cream are wrapped in crisp lettuce leaves, making them low in carbs but high in taste.
Customize them with salsa or shredded cheese for extra flavor. Pack the ingredients separately to assemble at work for maximum freshness.
These tacos are light, satisfying, and easy to enjoy during a busy day.
Ingredients:
- Shredded chicken (cooked)
- Lettuce leaves (romaine or butter lettuce)
- Avocado slices
- Sour cream and salsa (sugar-free)
Keep the ingredients separate and assemble the tacos during lunch to prevent fogginess.
10. Cheeseburger Salad
This deconstructed cheeseburger is a keto-friendly lunch that satisfies your burger cravings without the bun.
Cheeseburger salad is a deconstructed version of a classic burger, minus the bun and carbs.
Recipe from www.wholesomeyum.com
Ground beef, shredded cheese, diced pickles, and lettuce come together with a drizzle of keto-friendly Thousand Island dressing for a flavorful lunch.
It’s hearty, satisfying, and perfect for meal prep. Layer the ingredients in a container to keep everything fresh until you’re ready to eat.
This salad is a fun, keto-friendly way to enjoy all the flavors of a burger without the guilt.
Ingredients:
- Ground beef (cooked and seasoned)
- Lettuce or spinach
- Shredded cheddar cheese
- Diced pickles
- Keto-friendly Thousand Island dressing
Layer the ingredients in a container and mix with the dressing just before eating.
My Take on Keto Lunches For Work
These 10 keto lunches for work are easy to prepare, delicious, and perfect for staying on track with your ketogenic diet.
With a little planning and prep, you can enjoy satisfying, low-carb meals that fuel your day.
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