32 Healthy Low Carb Lunch Ideas - Meal Prepify (2024)

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Are you tired of eating the same things over and over again because you lack inspiration? Let me fix that real quick. I made a list of some of the best low carb lunch ideas that you could think of.

I have divided the list into four categories: Keto picnic food, Keto seafood recipes, low carb chicken recipes, and 8 recipes for yummy keto friendly soups that you could make in your crock pot. One recipe was even featured on national TV, so I’m sure you won’t be disappointed!

Keep reading!

32 Healthy Low Carb Lunch Ideas - Meal Prepify (1)


  • Frequently Asked Questions about Low Carb Meals
    • What is considered a low carb meal?
    • What are the worst types of carbohydrates?
    • What foods contain good carbohydrates?
    • What’s the difference between a low carb diet and keto diet?
  • 32 Healthy Low Carb Lunch Ideas
  • 8 Amazing Low Carb Keto Picnic Food Ideas
    • 1. Air Fryer Turkey Burger
    • 2. Asian Broccoli Salad
    • 3. Bacon Egg Bites
    • 4. Hungarian Cucumber Salad
    • 5. Keto Bagel Dogs
    • 6. Keto Paleo Scotch Eggs
    • 7. Crustless Bacon and Egg Pie
    • 8. Low Carb Keto Cinnamon Rolls
  • 8 Easy Low Carb Keto Seafood Recipes
    • 9. Keto Lemon Garlic Clams
    • 10. Keto Crab Legs with Garlic Butter
    • 11. Low Carb Keto Crab Cakes
    • 12. Crab Stuffed Whitefish
    • 13. Keto Salmon with Creamy Dill Sauce
    • 14. Keto Tuscan Salmon with Bacon Sauce
    • 15. Keto Salmon Cakes
    • 16. Parmesan Baked Cod
  • 8 Cheap Low Carb Keto Chicken Ideas
    • 17. Keto Cheesy Bacon Ranch Chicken
    • 18. Pesto Chicken Casserole
    • 19. Keto Chicken Casserole
    • 20. Spinach Stuffed Chicken Breasts
    • 21. Parmesan Crusted Spinach with Bacon
    • 22. Keto Low Carb Chicken Crust Pizza
    • 23. Keto Butter Chicken
    • 24. Keto Creamy Tuscan Chicken
  • 8 Low Carb Keto Soup Ideas for Lunch
    • 25. Keto No-Noodle Chicken Soup
    • 26. Headbangers Keto Chicken Soup
    • 27. Keto Stuffed Pepper Soup
    • 28. Easy Broccoli Cheese Soup
    • 29. Keto French Onion Soup
    • 30. Keto Beef Stroganoff Soup
    • 31. Keto Chicken Enchilada Soup
    • 32. Keto Ramen Soup with Chicken

Frequently Asked Questions about Low Carb Meals

Let’s start with a short FAQ section before I list the 32 healthy low carb lunch ideas below.

What is considered a low carb meal?

A low carb meal is a meal that has a carb content of 20 – 25 grams or less. While there is no strict definition of a low carb meal, you’ll want to eat at least 60-70 grams of carbs a day while on a low carb diet. Divide that by the number of meals (usually three) you’ll eat in a day, and you get the aforementioned number.

I’d also consider naming a diet low carb if all you do is ditch processed and refined carbs. There is nothing wrong with eating them if they come from a source of whole wheat, veggies, or other naturally occurring sources.

What are the worst types of carbohydrates?

There are three types of carbohydrates: Sugars, starches, and fibers. A properly functioning human body will break down starches into glucose (a form of sugar) and turn it into energy. Fibers are used by some gut bacteria, but are generally not digested.

Studies have shown that refined carbohydrate consumption is directly linked to obesity and type-2 diabetes. Refined carbs are those types of carbohydrates where the naturally occuring fibers have been artificially removed or changed.

To sum it up: The worst type of carbohydrates are processed carbs found in foods like sweetened drinks, white bread, pastries and such.

What foods contain good carbohydrates?

“Good carbs” or whole / complex carbs can be found in most naturally occuring foods. Fruits, vegetables, whole wheat, potatoes, legumes, carrots, nuts, seeds. You name it. Chances are that if you can harvest it and eat it in an unprocessed form (apart from cooking) then it most likely contains good carbs.

What’s the difference between a low carb diet and keto diet?

Keto is a much more restrictive diet. If you are on keto, then you’ll want to limit your daily carb intake to 50 grams or less (depending on the individual). This will allow your body to go into a state known as “ketosis”, where it starts to reach into your fat reserves for fuel.

Low carb, on the other hand, can mean many things. The dietary guidelines state that at least 45% of the daily caloric intake should come from carbohydrates, so anything below that should be considered low carb.

You can eat most foods on a low carb diet, especially if you count your calories and it fits your macros. If you eat a high carb food on a keto diet then it will throw off your body and you might have to start the week(s) long process of getting into ketosis from scratch.

32 Healthy Low Carb Lunch Ideas

Tired of eating the same three things on your keto or low carb diet? Are you spending a fortune on takeout?

Then your struggle is finally over. These 32 healthy low carb lunch ideas will keep your belly, and pocket full.

8 Amazing Low Carb Keto Picnic Food Ideas

Spring is upon me, and it’s time to break out your picnic blanket. Check out these recipes for some inspiration.

1. Air Fryer Turkey Burger

These turkey burgers are perfect for a low-carb lunch; they contain just 3 grams of net carbs. They are super easy to make in bulk, making them a tasty, healthy option for families. Another plus side is that all you need is an air fryer and large bowl, making washing up a breeze.

2. Asian Broccoli Salad

Are you looking for a nutritious, low-calorie keto-friendly meal? This Asian broccoli salad is packed with vegetables with superfoods like ginger and garlic, which help give the recipe anti-inflammatory and antioxidant effects. It takes just 12 minutes, making it a breeze to prepare.

3. Bacon Egg Bites

This recipe is great because you can adapt it to whatever you have on hand. The small muffin shapes are perfect for snacking, great idea for a keto breakfast, or in this case, for a picnic. A serving equals 2 egg bites, and it takes around 45 minutes to cook them from start to finish.

4. Hungarian Cucumber Salad

Keto or not, this salad is incredible. You can eat it on its own, but believe me, it is best served as a side dish to any heavy meal with meat. You’ll need a mandoline sliceras you really want those slices to be thin, and make sure to press with a fork to remove as much water as you can. If you skip this step your salad will remain bland, and watery.

5. Keto Bagel Dogs

Don’t worry, these bagel dogs are keto friendly! The buns are made with gluten free almond, and coconut flour among other things. If you miss the crunchy texture of a bagel-bun, then this alternative recipe will make you very happy. Total cooking time is around 40 minutes, and one keto bagel dog contains 377 calories.

6. Keto Paleo Scotch Eggs

These scotch eggs are a whole meal if served with a salad and some home made, or keto friendly mayonnaise. But the small, cute, round little egg balls are also perfect for a picnic, because it is so easy to package and transport them! Put the eggs into an airtight container, bring a mixed, prepackaged salad and some mayo. Boom, perfect easy low carb lunches with minimal work!

7. Crustless Bacon and Egg Pie

When prepping for a picnic, you generally want to bring foods that are easy to package and not prone to spilling, like a soup. After all, who wants to sit on a picnic blanket on the ground and eat from a bowl with a spoon? This recipe is a savoury pie, cut up into square shapes that are easy to transport and eat.

8. Low Carb Keto Cinnamon Rolls

You’ll probably want to eat a dessert, or at least something that is sweet when going for a picnic. That’s why I have included this quick and easy low carb cinnamon roll recipe. And here is a simple trick: Damp your hands when handling the sticky dough so it won’t stick!

8 Easy Low Carb Keto Seafood Recipes

Next up on the list are pescatarian recipes with fish and seafood.

9. Keto Lemon Garlic Clams

Clams are probably the easiest things to cook at home, and they are perfect for keto. Make sure to ditch any and all clams that have not opened during cooking, as that means that they are not fresh anymore. Did you know that you can also cook clams on a grill? Just wait until they pop open, done. Keep in mind that this dish is relatively low in fat compared to some other easy and cheap keto meal prep recipes, so you might want to check out these tasty keto fat bombs as well.

10. Keto Crab Legs with Garlic Butter

You don’t have to pay restaurant prices or exorbitant delivery fees if you have a good recipe on hand. This is a very easy low-carb meal prep idea because crab legs can be done in an oven, and the cooking time (depending on thickness) takes 5-6 minutes at most.

11. Low Carb Keto Crab Cakes

The author of this recipe placed 3rd on a Food Network show with his crab cakes dish. Even though this is not a perfect copy of that recipe, he modified it a little so it is not only keto, but also Whole30 compliant! Simple to make, but very impressive for special occasions. Crab cakes are also one of the best things for meal prepping, as you can store them individually.

12. Crab Stuffed Whitefish

Do you like chicken stuffed with “whatever” type of recipes? If yes, then you should try this recipe as well! Ditch the breadcrumbs in the crab filling, and replace with light cream cheese and more importantly lots of caramelized onions. The results are so good you’ll want to eat the filling by the spoonful!

13. Keto Salmon with Creamy Dill Sauce

Salmon is likely the go-to fish if you are eating keto. High in protein, low carbs, and an abundance of healthy omega-3 fatty acids to keep your heart healthy. The creamy dill sauce in this recipe is the “cherry on top”, which will turn your boring, bland fish into a culinary experience. It is also perfect for trout!

14. Keto Tuscan Salmon with Bacon Sauce

Speaking of salmon, here is another recipe that is worth your time. Bacon and vodka cream sauce with just a hint of sweetness from tomatoes. If you are looking for low carb lunch ideas for weight loss then bacon is probably not the first thing that you’ll think of, but trust the science and keep counting your calories. It will all work out in the end!

15. Keto Salmon Cakes

You should know that you are not limited to crabs only when it comes to cakes. You can replace them with most minceable seafood. While I wouldn’t try to make a clam-cake, you can definitely make a tuna cake or a salmon cake. The process is very similar but the taste will be different.

16. Parmesan Baked Cod

This recipe is highly rated among the commenters on the blog, and for a good reason. Prep and cooking time is only 30 minutes, and the crunchy texture of parmesan complements the light fish taste of the cod. You should definitely give this a shot if you are looking for easy keto lunch ideas.

8 Cheap Low Carb Keto Chicken Ideas

Chicken is the most accessible meat of all, so I have decided to make a separate category for these Low carb lunch ideas featuring chicken.

17. Keto Cheesy Bacon Ranch Chicken

Are you running out of low carb lunch ideas? Worry not! These chicken breasts make the perfect quick and easy lunches. You can cook a big batch and portion them out according to your needs. Serve with fresh salad and you are good to go for a couple of days. The cheesy bacon ranch on top ensures that the meat won’t dry out for a couple of days.

18. Pesto Chicken Casserole

Casserole type dishes are generally very good if you want to mealprepify your life. Divide the final result into equal portions, and you have yourself a dish ready to eat anytime you need it. It is also perfect for freezing as you can defrost and reheat at the same time in a microwave. This recipe is perfect to add to a low-calorie meal prep diet.

19. Keto Chicken Casserole

Another great example why I love casserole type dishes, even though I am not on a keto diet at the moment. So easy and quick to prepare, yet full of protein and a great alternative to bland, dry chicken breasts. This dish is exceptionally creamy, and I promise you that everyone in your family will love it!

20. Spinach Stuffed Chicken Breasts

This is one of my go-to meals that I eat regularly. The author must be pretty annoyed by the fact that chicken breasts seem to be packaged in threes, yet all easy low carb lunches featuring chicken tend to need 4. So here is a recipe for you if you have three large chicken breasts, and want to get rid of your excess spinach as well.

21. Parmesan Crusted Spinach with Bacon

A parmesan crust is crunchy. You know what’s even more crunchier? Bacon bits on top. If you are on a strict keto diet you probably know your daily caloric needs, but I’d still recommend to eat something like this on workout days only. You can serve it with cauliflower rice if you want to, or eat with a salad as a side.

22. Keto Low Carb Chicken Crust Pizza

No collection of low carb lunch ideas for weight loss can ever be complete without featuring a chicken crust pizza recipe. You’ll only need 4 ingredients to make this dish, and if you cook 2 at a time then you’ll have ready to eat lunches in your fridge for the next couple days. One slice contains 220 calories and nearly 20 grams of protein!

23. Keto Butter Chicken

I like the idea behind this blog, as they tend to feature and create recipes that can be cooked in a single cast iron pan. This means less prep time and more importantly less time cleaning up the mess in the kitchen after cooking. You’ll need ghee for this recipe, which is similar to concentrated butter with a more nutty flavor.

24. Keto Creamy Tuscan Chicken

Unbelievably creamy if you follow the instructions closely. Similar to the few “casserole” type recipes I have included in this category, the author promises quick prep times and easy to follow instructions. Try it out if you are looking for Easy keto lunches for work!

8 Low Carb Keto Soup Ideas for Lunch

Finally, something for you soup lovers out there. I have included 8 recipes, but if you need more inspiration then here is an article with even more low carb keto crock pot recipes!

25. Keto No-Noodle Chicken Soup

Most soups without noodles are keto friendly by default. But this recipe takes it to the next level. Very easy to make, since you’ll have to buy a whole rotisserie chicken as a protein source, which will give you all the flavor you’ll need.

26. Headbangers Keto Chicken Soup

Only 260 calories per serving, this recipe is perfect if you are looking for an eay, yet filling keto soup that is perfect for weight loss. The best part? Similar to most other keto recipes it has a very high protein content!

27. Keto Stuffed Pepper Soup

Get all the flavors of the famous stuffed pepper food with only 4 grams of net carbs and half the time! If you need extra fat then drop in a spoonful of sour cream. Preptime is only 5 minutes and you’ll need around half an hour for cooking.

28. Easy Broccoli Cheese Soup

I love broccoli cream soup, especially if it has cheese in it. You can cook this in under 30 minutes, which makes it perfect for a busy weeknight. I usually cook broccoli cheese soup during the fall or winter, but there is no law against eating it in the summer months. Just make sure to store it in the fridge otherwise it will go bad really quickly!

29. Keto French Onion Soup

I have to admit that I prefer cream soups to normal soups, and the french onion soup is the one that gets me sometimes. Why can’t I remember that this is not the soup I am looking for? Nonetheless, this recipe is great and the end result tastes wonderful, especially with melted cheese.

30. Keto Beef Stroganoff Soup

A soup that will warm your soul from the inside out. More suitable for the cold months this hearty soup is all you need if you are looking for easy keto lunch ideas. Total cooking time is 6 hours, but you don’t need to stand in the kitchen watching it. Just set up your crockpot and you are good to go.

31. Keto Chicken Enchilada Soup

Do you miss eating mexican food on your keto diet? I don’t blame you. Fortunately for you, the people at keto summit came up with a soup that hits all the right spots. Ditch the tortillas and nachos and grab a spoon instead. It is time to dig in, muchacho!

32. Keto Ramen Soup with Chicken

Ramen soup is not keto friendly at all. The big batch of noodles will throw off your macros in no time, but there is a solution: Zucchini! You can use your mandoline slicerto cut uniform strips of zucchini, which will cook in no time, similar to ramen.

I hope you found a handful of recipes to add to your meal plan; I also have some low-calorie meal prep ideas that may be perfect for you!

32 Healthy Low Carb Lunch Ideas - Meal Prepify (3)

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.

Related posts:

  1. 42 Healthy Low Carb Meal Prep Recipes (all under $3 per serving)
  2. 42 Low Calorie Meal Prep Ideas Under 400 Calories
  3. 32 Healthy Pescatarian Meal Prep Ideas for Weight Loss
  4. 50 Easy Keto Breakfast Ideas to Lose Weight
32 Healthy Low Carb Lunch Ideas - Meal Prepify (2024)


What are the healthiest carbs for meal prep? ›

Whole grains: Brown rice, quinoa, oats, barley, whole wheat bread, and whole wheat pasta are excellent sources of complex carbohydrates that provide fiber, vitamins, and minerals.

What is filling but has no carbs? ›

Salmon. Salmon is a filling fish that provides you with zero carbs. It's high in omega-3 fatty acids, which help you burn fat, make your skin glow and fight inflammation. Add salmon to eggs, top a high fiber cracker and a squeeze of lemon or grill with a pomegranate glaze.

What can you eat on a no carb diet for a week? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

What is the number 1 carb to avoid? ›

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

What happens if you eat no carbs for a week? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

How can I satisfy my hunger without carbs? ›

Protein (chicken, fish, seafood, beef, eggs) and fats (butter, oil) do not contain carbs. Keep whole grains, dairy (like plain yogurt and milk), fruit and veggies in your diet. "Whole grains, fruit and vegetables provide fiber, which can keep you satiated and may help lower cholesterol," says Gorin.

Can you lose 10 pounds in a week on low carb? ›

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.

What is the biggest meal for weight loss? ›

Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.

What are healthy carbs to have with meals? ›

Carbohydrates are an essential component of the diet, and many high carb foods offer excellent health benefits. Vegetables, fruits, brown rice, dried fruits, and lentils can all provide good-quality carbohydrates.

What carbs for prepping? ›

If in a bind, by all means eat what you have available. But if the option presents itself, a longer-lasting fuel source will be more beneficial. Some very good options for carbs include wild/brown rice, quinoa, oats (preferably steel-cut), bulgar, amaranth, spelt, and legumes.

What is the healthiest option for carbohydrates? ›

Complex carbohydrates should make up the bulk of your carb intake. Examples of these healthier carbs include whole grains, fruit with skin, vegetables and legumes. Refined carbs—sometimes called "simple carbohydrates"—often consist of mostly white flour and/or sugar.

What is the healthiest simple carb? ›

Simple carbs have a basic chemical structure and are easy for the body to digest. Some simple carbs, like fruit and dairy, are good for you, while others, like candy, soda, and sugar, are unhealthy and should be limited.

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