Keto Diet Recipes

10+ Easy and Efficient Keto Meal Prep Ideas

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 

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

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 

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 

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

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 5. The Best Keto Beef Jerky Pizza 

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 

Keto Cauliflower Fried Rice Recipe

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 

Coconut Cashew Keto Friend 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 

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 

Low Carb Keto 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 

Crock Pot Slow Cooker 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 

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 here