If you're anything like us, you don't have all the time in the world to meal prep each week so we've created a list of easy and delicious keto meal prep ideas to carry you through.
When it comes to being on a low-carb or ketogenic diet, it's important to consume foods that are low in carbs and high in fats. Navigating these types of meals can be a bit exhausting and time consuming unless you prepare and plan your meals ahead of time.
We've come up with a list of full proof keto meal prep ideas that are not only delicious and simple, but they are time efficient and will keep you in ketosis.
1. Buffalo Chicken Ranch
This buffalo chicken ranch keto meal prep is loaded with flavor, protein, healthy fats, and fiber. With a deliciously creamy homemade ranch dressing, it will become your next favorite meal. Helpful tip: make sure to double batch this and save for later! You'll want to eat this all week.
Total Time: 45 min
Serving Size: 1 meal prep bowl
Calories: 382
Protein: 15g
Net Carbs: 5g
Find Recipe: Buffalo Chicken Ranch
2. Fluffy Low Carb Pancakes
Just because you're on a low-carb diet, doesn't mean you can't enjoy tasty recipes. This fluffy pancake recipe is a delicious low-carb, high-fat and moderate protein combination. Meal prep them for the week, eat for breakfast, or a light dinner and you're set. Plus, you can whip these up in 15 minutes or less!
Total Time: 15 min
Serving Size: 10
Calories: 260
Protein: 10g
Net Carbs: 13g
Find Recipe: Low-Carb Fluffy Pancakes
3. Keto Salmon on Lemon-Parm Kale Salad
Not only is this salad recipe low-carb, but it's healthy and nutritious. The tanginess from the lemon compliments the bitterness from the kale and makes for a delicious bite. The salmon is also packed with omega-3's and solid healthy fats. Another good substitute besides salmon is to make this with chicken breasts, chicken thighs, or ground chicken.
Total Time: 26 min
Serving Size: 4
Calories: 320
Protein: 32g
Net Carbs: 4g
Find Recipe: Keto Salmon on Lemon Parm Kale Salad
4. Keto Chicken Tortilla Soup
Soups are easy, delicious, and can last you all week when you make a big batch. This low-carb chicken tortilla soup is loaded with flavor and spice you'll never think it's low-carb! Helpful tip: add some red pepper flakes for an extra kick!
Total Time: 45 min
Serving Size: 1 cup soup and toppings
Calories: 374
Protein: 20g
Net Carbs: 10g
Find Recipe: Keto Chicken Tortilla Soup
5. The Best Keto Beef Jerky Pizza
If you're craving pizza, but are on a strict low-carb or keto diet, this is the recipe for you! This keto pizza is crispy, tender and filled with fat to help you hit your macros. It's truly everything you'd ever want in a low-carb pizza. Plus, it could help you lose weight because it's much lower in carbs and calories than regular pizza.
Total Time: 40 min
Serving Size: 2
Calories: 361
Protein: 18g
Net Carbs: 7g
Find Recipe: The Best Keto Beef Jerky Pizza
6. Keto Cauliflower Fried Rice
If you're in the mood for fried rice, but no the carbs you need to try this keto-friendly fried rice recipe. Instead of Lap Cheong (Chinese sausage), we used our Sea Salt & Pepper mini beef sticks. They are high in fat and deliciously decadent.
Total Time: 30 min
Find Recipe: Keto Cauliflower Fried Rice
7. Coconut Cashew Keto Fried Chicken
Believe it or not you can absolutely enjoy fried chicken when following a keto or low-carb diet. You just need to use alternative ingredients to make it work. This recipe is delicious and crunchy and packed with fat and flavor you'll be wanting more!
Total Time: 20 min
Serving Size: 4
Calories: 420
Protein: 30g
Net Carbs: 6g
Find Recipe: Cashew Friend Chicken
8. Keto Spinach Artichoke Stuffed Mushrooms with Machaca
These keto stuffed mushrooms are ooey-gooey, rich and creamy. It's basically spinach artichoke dip loaded into mushrooms. It's truly an easy recipe to follow and also will be your next favorite.
Total Time: 30 min
Find Recipe: Keto Spinach Artichoke Stuffed Mushrooms with Machaca
9. Low Carb Keto Cauliflower Mac and Cheese
Who doesn't love decadent, creamy mac and cheese. It's a comfort for a reason. This recipe is packed with fat, but not the carbs which make it the perfect keto meal prep food.
Total Time: 20 min
Serving Size: 1 cup
Calories: 279
Protein: 10.4g
Net Carbs: 5g
Find Recipe: Low Carb Keto Mac and Cheese
10. Keto Crack Chicken
Slow cooker crock pot meals are simple and efficient and also make the best recipes. This crack chicken recipe is super easy, creamy and so addicting everyone in the family will love it. Don't be intimidated by the cook time, once you prep and throw everything in the crock pot, it'll do its thing from there. This is a great example of batch cooking and you can enjoy later during the week. If you need to, this recipe freezes well.
Total Time: 3 hours (prep time: 10 min, leave it)
Serving Size: 5 1/2 ounces
Calories: 346
Protein: 24g
Net Carbs: 5g
Find Recipe: Crock Pot Slow Cooker Crack Chicken
11. Meatballs with Cauliflower Rice
These meatballs are the perfect meal prep food because they can made ahead of time and are easy and tasty. They are also cheesy and rich and are easy to put together over steamed cauliflower rice. Top it off with some fresh herbs to really bring some zest to the flavor profile.
Total Time: 30 min
Serving Size: 1
Calories: 342
Protein: 25g
Net Carbs: 5g
Find Recipe: Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
If you're looking for more keto friendly recipes, try the best keto jalapeno poppers recipe!
12. Salmon and Asparagus in Garlic Lemon Butter Sauce
Try this quick and delicious 15-minute meal prep featuring garlic butter salmon and asparagus. It's a simple, low-carb dish that makes for a healthy and convenient option for your weekly meal planning.
Total Time: 15 min
Serving Size: 2-3
Calories: 609
Protein: 43g
Net Carbs: 25g
Find Recipe: Salmon and Asparagus in Garlic Lemon Butter Sauce
13. Creamy Broccoli Salad Meal Prep
Discover a delightful meal prep option with this Creamy Broccoli Salad Recipe. Enjoy the crispness of raw broccoli combined with bacon, red onion, cheddar, and a luscious yogurt-mayo-mustard dressing. This gluten-free and low-carb dish is both simple and incredibly tasty, making it a healthy choice for lunch.
Total Time: 10 min
Serving Size: 4
Calories: 277
Protein: 13g
Net Carbs: 9g
Find Recipe: Creamy Broccoli Salad Meal Prep
14. Pepper Steak Stir Fry Meal Prep
Experience the deliciousness of Pepper Steak Stir Fry Meal Prep that rivals take-out but is even healthier with a low-carb twist – riced cauliflower! Craft this restaurant-quality recipe in under 20 minutes, perfect for convenient and tasty lunches throughout the week.
Total Time: 15 min
Serving Size: 4
Calories: 286
Protein: 20g
Net Carbs: 18g
Find Recipe: Pepper Steak Stir Fry Meal Prep
15. Easy Meal Prep Keto Breakfast
Simplify your mornings with this hassle-free Keto meal prep breakfast. These make-ahead egg muffins, paired with nuts, cheese, and berries, offer a protein-packed, high-fat option that's perfect for busy mornings, office lunches, or quick brunches with friends.
Total Time: 10 min
Serving Size: 6
Calories: 191
Protein: 13g
Net Carbs: 2g
Find Recipe: Easy Meal Prep Keto Breakfast
16. Meal Prep Chicken Patties and Veggie Salad
Craft a delectable meal prep with Chicken Patties accompanied by a refreshing Veggie Salad. These crispy-edged, tender-centered chicken patties, infused with garlic and herbs, are a simple and delightful protein option for your lunch prep. Complete the low-carb meal with healthy veggies and a zesty sauce for a packable, flavorful lunch.
Total Time: 10 min
Serving Size: 6
Calories: 157
Protein: 15g
Net Carbs: 11g
Find Recipe: Meal Prep Chicken Patties and Veggie Salad
17. Creamy Spinach Chicken Meal Prep with Zucchini Noodles
Indulge in the goodness of Creamy Spinach Chicken Meal Prep with Zucchini Noodles – a beloved Tuscan chicken recipe in our collection. The simplicity, speed, and ease of preparing chicken this way will surprise you! This vibrant meal prep, featuring spinach and chicken, is not only delicious but also quick, colorful, and ready in 30 minutes or less.
Total Time: 10 min
Serving Size: 3
Calories: 740
Protein: 53g
Net Carbs: 17g
Find Recipe: Creamy Spinach Chicken Meal Prep with Zucchini Noodles
18. Meal Prep Cajun Shrimp and Veggies
Try this speedy and flavorful Meal Prep Shrimp with Veggies – a zesty one-pan cajun shrimp and veggies recipe that takes only 20 minutes to prepare, making it ideal for meal prepping. It's a quick, easy, and versatile option, perfect for those following a low carb or paleo diet. You'll likely find this cajun shrimp and veggies meal prep becoming a regular feature in your menu rotation.
Total Time: 10 min
Serving Size: 4
Calories: 163
Protein: 16g
Net Carbs: 5g
Find Recipe: Meal Prep Cajun Shrimp and Veggies
19. Creamy Tuscan Chicken & Cauliflower Rice Meal Prep
Indulge in the delectable Creamy Tuscan Garlic Chicken Meal Prep – featuring a rich garlic sauce with spinach and sun-dried tomatoes. The ease and quickness of preparing chicken this way will surprise you! This restaurant-quality Tuscan chicken meal prep is ready in 30 minutes or less, making it a low-carb and Keto-approved winner for a satisfying lunch.
Total Time: 10 min
Serving Size: 4
Calories: 578
Protein: 41g
Net Carbs: 17g
Find Recipe: Creamy Tuscan Chicken & Cauliflower Rice Meal Prep
20. Shrimp Meal-Prep with Zucchini Noodles
Delight in this light, healthy, and nutritious shrimp meal-prep with zucchini noodles – a lunch option you can prepare in advance and pack for the entire week. Zucchini noodles offer a satisfying and carb-conscious alternative to traditional pasta, adding a wholesome touch to your meal.
Total Time: 10 min
Serving Size: 3
Calories: 336
Protein: 17g
Net Carbs: 24g
Find Recipe: Shrimp Meal-Prep with Zucchini Noodles
21. 15 Minute Meal Prep Garlic Butter Steak with Zucchini Noodles
Experience the succulence of Garlic Butter Steak with Zucchini Noodles in this effortless meal prep. Each bite of this flavorful recipe is a delight, featuring tender flank steak infused with garlic, butter, and spices. Keto-friendly, low carb, paleo, and gluten-free, these steak strips paired with zucchini noodles make for the perfect meal prep lunch.
Total Time: 10 min
Serving Size: 4
Calories: 306
Protein: 29g
Net Carbs: 5g
Find Recipe: 15 Minute Meal Prep Garlic Butter Steak with Zucchini Noodles
22. Broccoli Meal Prep Salad
Indulge in the perfect meal-prep solution with our Broccoli Salad – a crunchy and flavorful recipe that embodies meal-prep perfection. Packed with protein, this super easy and healthy option is meticulously crafted with separated ingredients to maintain its freshness. Ideal for keto or low-carb preferences, it's a convenient choice for work or campus lunches.
Total Time: 15 min
Serving Size: 2
Calories: 381
Protein: 22g
Net Carbs: 14g
Find Recipe: Broccoli Meal Prep Salad
23. Meal Prep Chicken Spinach Cauliflower Salad
Prepare in advance for a delightful lunch with our Chicken Spinach Meal Prep Salad featuring cauliflower. This light, delicious, and effortlessly made salad is perfect for your meal prep routine. Utilize rotisserie chicken from your favorite grocery store or use leftover chicken from your refrigerator. Packed with nourishing nutrients, this meal prep recipe will keep you feeling full and energized.
Total Time: 10 min
Serving Size: 4
Calories: 484
Protein: 21g
Net Carbs: 24g
Find Recipe: Meal Prep Chicken Spinach Cauliflower Salad
24. Chocolate Keto Avocado Smoothie Recipe
Whether you're rushing out the door or savoring a leisurely morning, breakfast doesn't have to be time-consuming. The recipes below offer options for a quick grab-and-go for those on a time crunch or can be prepared in advance and easily reheated in the morning.
Total Time: 10 min
Serving Size: 1
Calories: 330
Protein: 2g
Net Carbs: 11g
Find Recipe: Chocolate Keto Avocado Smoothie Recipe
25. Simple Keto Chili Recipe
Traditional chili recipes often feature a high proportion of beans, which can be less suitable for a keto-friendly diet due to their starchy nature. For a straightforward low-carb chili, omit the beans and increase the meat content. Additionally, incorporate low-carbohydrate vegetables like cauliflower, zucchini, or cabbage for added flavor and texture!
Total Time: 10 min
Serving Size: 4
Calories: 440
Protein: 36g
Net Carbs:11g
Find Recipe: Simple Keto Chili Recipe
