Keto Lunch Recipes

keto lunch recipe

Starting with a keto diet can be intimidating at first, especially if you have little experience cooking low-carb foods. On the other hand, keto is the kind of diet that is not only healthy but also very delicious. Once you switch, you’ll see that missing a few carb-rich rich products is not such a huge sacrifice as it seems at first.

What is a good keto diet lunch?

Any keto lunch that is tasty and does not contain any (or many) carb-rich foods is a very good example of a keto lunch. Since a keto diet mostly consists of fatty foods, you can pamper yourself with plenty of deep-fried meals — as long as those are not French fries. Protein is also an important part of a keto diet, but it should comprise no more than 20-25% of your daily food ratio. Find some tasty examples below — they are both delicious and nutritious, not to mention that they do not take a lot of time to cook.

5 Simple & Delicious Keto Lunch Recipes

#1 Chicken & Asparagus Lemon Stir Fry

Ingredients

  • 1 chicken breast
  • 2 oz asparagus
  • 1/2 tablespoons olive oil
  • 1-2 tablespoons soy sauce
  • Lemon zest
  • Lemon juice
  • Garlic
  • Salt
  • Pepper

Preparation

  • Slice the chicken, seasoning it with salt and pepper. It’s ok to add as much as you like.
  • Fry the seasoned chicken for a couple of minutes in olive oil.
  • Add some garlic and fry for a few more minutes.
  • Add asparagus, some lemon zest and lemon juice.
  • Stir again before adding the soy sauce.
  • Fry for a couple of more minutes; add some lemon zest on top before serving.

A possible variation of the same dish may include broccoli instead of asparagus. Snap peas, mushrooms, or pretty much any other combination of veggies is also an option.

#2 Spicy Fried Eggplants

Ingredients

  • 1 eggplant
  • 1-2 tablespoons of soy sauce
  • 1.2 tablespoon of oil
  • Garlic
  • Salt
  • Pepper

Preparation

  • Cut the eggplant widthwise, salt, and leave it be for around 15 minutes.
  • Rinse the eggplant with water to remove all juice that gives a bitter state.
  • Put the sliced eggplant into hot oil and fry for around 10 minutes.
  • Add crushed garlic, some salt, and a bit of red or black pepper — depending on how spicy you want it.
  • Pour in the soy sauce and stir for a couple more minutes.
  • Get rid of any extra oil, and enjoy it!

Possible variations of this nourishing and high-fat lunch would be to stir eggplants with meat — preferably pork or beef. For that, fry the meat first before adding the eggplants. To make the dish even fuller and juicer, you can add tomatoes and some sweet paprika to the mix. The preparation will take a bit longer, but the result will be well worth it.

#3 Chicken Caesar Salad without Croutons

Who doesn’t love a Caesar salad? Without the croutons, it meets keto lunch requirements, and its only secret is in the dressing.

Dressing ingredients

  • 2 tablespoons mayonnaise
  • 1/4 cup grated parmesan
  • 2 tablespoons milk yogurt
  • 1 tablespoon olive oil
  • 2 tablespoons lemon
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons Dijon mustard

Salad ingredients

  • 1 fried check breast
  • Sliced romaine lettuce
  • Salt
  • Pepper

Preparation

  • Fry chicken breast crispy
  • Mix all dressing ingredients
  • Combine the salad

A possible variation of the same salad would be to have fried or salted salmon instead of chicken. Adding a couple of cherry tomatoes to the salad ingredients is also on option, and a bit of iceberg salad makes the dish even more crispy.

#4 Chicken cucumber avocado salad

Ingredients

  • 1 fried chicken breast
  • 1 large cucumber
  • 5 large tomatoes
  • 1/4-1/2 red onion
  • 3 tablespoons olive oil
  • Lemon juice to the taste
  • Salt
  • Peper

Preparation

  • There is none, really — you just mix all the ingredients in a bowl and enjoy your carb-free lunch. The lengthiest part of cooking this salad is not even frying the chicken but slicing all the ingredients.

#5 Shrimp Avocado Salad with Feta & Tomatoes

Ingredients

  • 8 oz peeled and fried shrimp
  • 1 large avocado
  • 1 tomato
  • 1/3-1/2 cups feat cheese
  • Parsley or cilantro to the taste
  • 2 tablespoons of salted melted butter
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice

Preparation

  • Just like with most other salads, it’s not brain surgery. Use a bit of olive oil to fry the peeled shrimp for a couple of minutes and mix all the above ingredients in one bowl.

Possible variations include boiled or grilled shrimp, and you can add a bit of Parmesan if it’s more to your liking.

FAQ

What can I eat for lunch on keto?

Anything that does not contain carbs — meat, fish, vegetables, fruit, and dairy. You need to avoid bread, potatoes, rice, etc. And, of course, you have to mind how good these foods go together because some vegetables and milk are obviously not the best combinations. Neither it is always ok to mix meat and seafood in one meal.

What is the best keto lunch?

There is no such thing because the best keto lunch is something that has no carbs and is delicious — for you, personally. It can be a huge steak and some veggie salad. Or, it can be salmon and a few tomatoes. All in all, the choice is yours, and the above recipes are also pretty good.

What to eat for lunch that has no carbs?

Any meal that mostly consists of meat, fish, and vegetables has little or no carbs at all. Some fruit and olives are also keto-friendly, as well as fatty dairy. All in all, your goal is to avoid bread in all of its forms, pastry and pasta included. And, of course, forget the French fries.

What are keto-friendly meals?

Any meal that contains little or no carbs at all is keto-friendly. Those are fatty dairy products, like yogurt, milk, and butter; protein-rich foods like meat; fish that have a lot of fat, like salmon and mackerel, etc. Poultry and eggs are also good examples of keto-friendly meals.

What is a typical keto lunch?

A typical keto lunch is something that contains about 75% of fatty products, around 20% of protein-rich foods (meat). However, the remaining 5% of allowed carbs should be distributed throughout an entire day. It is ok to have some carbs at lunch, but you better not save them for dinner.

Can I eat a salad on keto?

Yes, you can because most salads do not contain a lot of carbs. Still, you have to keep a clear head as to the exact salad ingredients. For example, chicken salads with veggies are ok. Any salads that mostly contain seafood are also usually fine. An avocado shrimp salad is a perfect example.

Bottom line, anyone can find recipes to their liking while on a keto diet. And even though the beginnings are always tough, a full transition to a new dieting plan is totally worth it because most keto-friendly foods do not only help to burn fat but also make people feel better and more refreshed. Finally, if your transition to no-carb meals makes your stomach feel empty, there are plenty of supplements that alleviate this feeling of hunger and make the transition easier and less stressful. But with such tasty and nourishing keto lunch recipes, the chances are — you won’t need any pills!

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