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10 mouth-watering keto-friendly lunch recipes


keto-friendly lunch recipes


Are you following the keto diet and looking for some delicious and simple lunch ideas? Look no further! We've compiled a list of 10 mouth-watering keto-friendly lunch recipes that are easy to make and will keep you in ketosis.

Introduction:

The keto diet is a low-carb, high-fat diet that has been shown to have numerous health benefits, including weight loss, improved blood sugar control, and increased energy levels. However, maintaining ketosis can be challenging, especially when it comes to lunchtime. That's why we've put together this list of 10 easy-to-make keto lunch recipes that will keep you on track and satisfied throughout the day.

Recipe Section:

  1. Keto BLT Lettuce Wraps:
    These lettuce wraps are a delicious and low-carb alternative to the classic BLT sandwich. Simply wrap crispy bacon, sliced tomato, and avocado in a large lettuce leaf, and enjoy! For added flavor, spread some mayo or cream cheese on the lettuce before adding the toppings.




Ingredients:
  • 4 large lettuce leaves
  • 8 slices of bacon
  • 1 medium tomato, sliced
  • 1 avocado, sliced
  • 2 tbsp of mayo or cream cheese (optional)

Instructions:

  1. Cook the bacon in a skillet over medium-high heat until crispy.
  2. Wash and dry the lettuce leaves, and spread some mayo or cream cheese on each leaf.
  3. Layer the bacon, tomato, and avocado on top of the lettuce leaves.
  4. Roll up the lettuce leaves and enjoy!

Nutrition facts per serving (1 wrap):
Calories: 251
Fat: 22g
Protein: 8g
Carbs: 6g

  1. Keto Chicken Salad:
    This chicken salad is a quick and easy lunch option that is high in protein and healthy fats. Simply mix cooked chicken, mayo, celery, and spices together, and serve on a bed of lettuce or with some low-carb crackers.


Ingredients:

  • 2 cups cooked chicken, shredded
  • 1/2 cup mayo
  • 1/4 cup celery, chopped
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the chicken, mayo, celery, garlic powder, onion powder, salt, and pepper.
  2. Serve on a bed of lettuce or with some low-carb crackers.

Nutrition facts per serving (1/2 cup):
Calories: 270
Fat: 23g
Protein: 13g
Carbs: 1g

  1. Keto Cauliflower Fried Rice:
    This cauliflower fried rice is a delicious and low-carb alternative to regular fried rice. Simply pulse cauliflower in a food processor until it resembles rice, and sauté with veggies and spices for a tasty and healthy lunch.


Ingredients:

  • 1 head of cauliflower, chopped into florets
  • 1 tbsp coconut oil
  • 1/2 onion, diced
  • 1/2 cup frozen peas
  • 1/2 cup diced carrots
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce
  • 2 eggs, beaten
  • Salt and pepper to taste

Instructions:

  1. Pulse the cauliflower florets in a food processor until it resembles rice.
  2. In a large skillet, heat the coconut oil over medium-high heat.
  3. Add the onion, peas, carrots, and garlic to the skillet, and sauté until the veggies are tender.
  4. Add the cauliflower rice to the skillet, and sauté for a few minutes until it is tender.
  5. Push the cauliflower rice to one side of the skillet, and pour the beaten eggs into the other side. Scramble the eggs until cooked, and then mix them into the cauliflower rice.
  6. Add the soy sauce, salt, and pepper to the skillet, and stir to combine.
  7. Serve hot.

Nutrition facts per serving (1 cup):
Calories: 130
Fat: 6g
Protein: 7g
Carbs: 11g

  1. Keto Tuna Salad:
    This tuna salad is a quick and easy lunch option that is high in protein and healthy fats. Simply mix canned tuna, mayo, celery, and spices together, and serve on a bed of lettuce or with some low-carb crackers.



Ingredients:

  • 2 cans of tuna, drained
  • 1/2 cup mayo
  • 1/4 cup celery, chopped
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the tuna, mayo, celery, garlic powder, onion powder, salt, and pepper.
  2. Serve on a bed of lettuce or with some low-carb crackers.

Nutrition facts per serving (1/2 cup):
Calories: 270
Fat: 23g
Protein: 13g
Carbs: 1g

  1. Keto Zucchini Noodle Salad:
    This zucchini noodle salad is a refreshing and low-carb lunch option that is packed with flavor. Simply spiralize some zucchini, add some chopped veggies and a tasty dressing, and enjoy!


Ingredients:

  • 2 medium zucchinis, spiralized
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 1/4 cup olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the zucchini noodles, bell peppers, cherry tomatoes, red onion, and parsley.
  2. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
  3. Pour the dressing over the salad, and toss to combine.
  4. Serve chilled.

Nutrition facts per serving (1 cup):
Calories: 120
Fat: 11g
Protein: 2g
Carbs: 5g

  1. Keto Egg Salad:
    This egg salad is a classic lunch option that is high in protein and healthy fats. Simply mix hard-boiled eggs, mayo, celery, and spices together, and serve on a bed of lettuce or with some low-carb crackers.




Ingredients:

  • 6 hard-boiled eggs, chopped
  • 1/2 cup mayo
  • 1/4 cup celery, chopped
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the chopped eggs, mayo, celery, garlic powder, onion powder, salt, and pepper.
  2. Serve on a bed of lettuce or with some low-carb crackers.

Nutrition facts per serving (1/2 cup):
Calories: 270
Fat: 23g
Protein: 13g
Carbs: 1g

  1. Keto Chicken Caesar Salad:
    This chicken Caesar salad is a delicious and low-carb lunch option that is packed with flavor. Simply cook some chicken, chop some romaine lettuce, and toss with a tasty Caesar dressing.


Ingredients:

  • 2 cups chopped romaine lettuce
  • 1 cooked chicken breast, chopped
  • 1/4 cup grated parmesan cheese
  • 1/4 cup Caesar dressing (see recipe below)

Instructions:

  1. In a large bowl, mix together the romaine lettuce, chopped chicken, and grated parmesan cheese.
  2. Drizzle the Caesar dressing over the salad, and toss to combine.
  3. Serve chilled.

Caesar Dressing:

  • 1/4 cup mayo
  • 1/4 cup grated parmesan cheese
  • 2 tbsp lemon juice
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil

Instructions:

  1. In a small bowl, whisk together the mayo, parmesan cheese, lemon juice, garlic, salt, and pepper.
  2. Slowly whisk in the olive oil until the dressing is smooth.

Nutrition facts per serving (1 cup):
Calories: 240
Fat: 18g
Protein: 20g
Carbs: 4g

  1. Keto Greek Salad:
    This Greek salad is a refreshing and low-carb lunch option that is packed with flavor. Simply chop some veggies and feta cheese, and toss with a tasty Greek dressing.


Ingredients:

  • 2 cups chopped romaine lettuce
  • 1/2 cucumber, chopped
  • 1/2 red bell pepper, chopped
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 clove garlic, minced
  • 1/4 tsp dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the romaine lettuce, cucumber, red bell pepper, red onion, and feta cheese.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
  3. Pour the dressing over the salad, and toss to combine.
  4. Serve chilled.

Nutrition facts per serving (1 cup):
Calories: 180
Fat: 16g
Protein: 4g
Carbs: 6g

  1. Keto Avocado Egg Salad:
    This avocado egg salad is a delicious and healthy lunch option that is high in healthy fats and protein. Simply mix hard-boiled eggs, avocado, and spices together, and serve on a bed of lettuce or with some low-carb crackers.


Ingredients:

  • 6 hard-boiled eggs, chopped
  • 1 avocado, mashed
  • 1/4 cup chopped fresh cilantro
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix together the chopped eggs, mashed avocado, cilantro, garlic powder, onion powder, salt, and pepper.
  2. Serve on a bed of lettuce or with some low-carb crackers.

Nutrition facts per serving (1/2 cup):
Calories: 240
Fat: 19g
Protein: 11g
Carbs: 7g

  1. Keto Buffalo Chicken Lettuce Wraps:
    These buffalo chicken lettuce wraps are a delicious and low-carb lunch option that is packed with flavor. Simply cook some chicken, toss with buffalo sauce, and wrap in large lettuce leaves.


Ingredients:

  • 4 large lettuce leaves
  • 1 cooked chicken breast, shredded
  • 1/4 cup buffalo sauce
  • 1/4 cup blue cheese dressing (optional)

Instructions:

  1. Wash and dry the lettuce leaves.
  2. In a large bowl, mix together the shredded chicken and buffalo sauce.
  3. Spoon the chicken mixture onto the lettuce leaves.
  4. Drizzle with blue cheese dressing (optional).
  5. Roll up the lettuce leaves and enjoy!

Nutrition facts per serving (1 wrap):
Calories: 150
Fat: 6g
Protein: 20g
Carbs: 2g


Eating a healthy and varied keto lunch is essential for maintaining ketosis and achieving your health goals. These 10 easy-to-make keto lunch recipes are delicious, satisfying, and will keep you on track with your diet. Don't be afraid to experiment with different ingredients and flavors to keep things interesting. Enjoy!

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