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 here!
