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4 Keto Lunch Recipes

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Restaurant menus are a no-go area, as there are very few low-carb alternatives when following the keto diet. You could even find yourself out of ketogenesis entirely when you regularly patronize restaurants.

So, the real question is, what low-carb foods can be nourishing and delicious to eat, especially during lunchtime?

This article explores various keto lunch recipes you can try. Try out these recipes to spice up lunchtime! 

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Lemon Kale Chicken with Keto Pasta

Just because ketogenesis is more of cutting down your carb levels to the barest minimum, it doesn’t have to be a tragic experience. This delicious and citrus-filled delicacy takes about 15 minutes to prepare. So, you won’t have to use too many minutes out of your schedule to prepare it.

Servings: 1 / 10 g carbs per serving.

Ingredients

Lemon Kale Chicken with Keto Pasta

  • 1 (225g) package tofu shirataki noodles or spaghetti
  • 6 ounces (170g) boneless, skinless chicken (from 1 or 2 thighs)
  • 3 tablespoons (45ml) extra-virgin olive oil
  • 1 teaspoon garlic
  • ⅛ teaspoon red-pepper flakes
  • 1 cup (67g) chopped kale
  • 1½ teaspoons lemon juice
  • ½ teaspoon grated lemon zest
  • Salt and ground black pepper
  • 2 tablespoons (10g) grated Parmesan cheese

Directions

  1. Boil salted water and cook the pasta. When the pasta is done, reserve ¼ cup (60 ml) of pasta water. While the noodles are cooking, cut the chicken into bite-size cubes.
  2. Heat a large skillet over medium-high heat, then add the olive oil. Toss in the chicken, garlic, and red pepper flakes, and sauté for about 5 minutes, stirring often. Once cooked,  remove from skillet and reserve.
  3. Add kale, lemon zest, lemon juice, salt, and reserved pasta water. Cook for about 3 minutes until kale is tender. 
  4. Add cooked chicken and pasta. Then transfer to a plate, and sprinkle with the Parmesan.

Cauliflower Fried Rice

cauliflower

The cauliflower fried rice is delicious and also keto-friendly. It’s quick to prepare, easy, and delicious. You can throw in some spices and an egg to make it tastier.

A veggie-filled meal is exactly what you need as a keto dieter.

Servings: 3 / 9 g carbs per serving.

Ingredients

  • 1 teaspoon + 1 tablespoon sesame oil, divided
  • 2 eggs
  • 1 small head cauliflower
  • 1/2 cup frozen mixed vegetables
  • 2 green onions
  • 3 cloves garlic, minced
  • salt and pepper
  • 2 – 3 tablespoons soy sauce 

Directions

  1. Whisk together 1 teaspoon of sesame oil with eggs in a mixing bowl. Then set aside. 
  2. Cut cauliflower head into big chunks, then sends through a food processor fitted with the grating attachment. Measure out 4 cups of grated cauliflower, then save the rest for another use.
  3. Heat the remaining 1 Tablespoon sesame oil over high heat in a wok or large nonstick skillet. Add cauliflower, green onions, and frozen mixed vegetables, then stir fry for 3-4 minutes until cauliflower begins to turn tender.  
  4. Add garlic, season with salt and pepper, and then continue to stir fry for about 30 seconds until garlic is fragrant. 
  5. Push the mixture to the sides of the wok to create an opening in the center, then add the whisked eggs and scramble. Toss the mixture together, then drizzle in soy sauce and mix again.  

Low-Carb Thai Curry Soup 

Nothing screams “delicious!” than a low-carb Thai curry soup. This keto diet is prepared with curry paste, fresh veggies, coconut milk, and other necessary spices. More so, it contains considerably lower carb levels than regular chicken soup.

You can also adjust the spice level to your preference if you aren’t a spice champion.

Servings: 6 / 8 g carbs per serving.

Ingredients

Low-Carb Thai Curry Soup 

  • 12 ounces of chicken breast
  • 6 cups chicken stock
  • 5 ounces shiitake mushrooms, sliced
  • 13.5 ounce unsweetened full fat coconut milk
  • 1 small zucchini, sliced
  • ½ cup red pepper, sliced
  • 1 tablespoon fish sauce
  • 2 tablespoons red curry paste
  • 1 tablespoon scallions, thinly sliced
  • 2 teaspoons ginger, grated
  • 1 clove of garlic, minced
  • zest and juice of 1 lime
  • 1 tablespoon cilantro
  • 1 tablespoon butter

Directions

  1. Prepare the chicken by shredding cooked chicken breast. 
  2. Heat a large pot to medium, add the butter and oil and sauté the mushrooms and red pepper for a few minutes.  Add in the ginger and garlic, sauté for about 20 seconds, then stir in the curry paste and allow to toast for 10 seconds.
  3. Deglaze the pan with the chicken stock.  Add coconut milk, chicken, lime juice/zest, fish sauce, and scallions. Simmer for 15 minutes, uncovered. 
  4. Add in the zucchini and allow to cook for 5 more minutes or until tender.
  5. Garnish with fresh cilantro and serve with a squeeze of lime.

Cobb Egg Salad

This keto diet is also a great delicacy that can be taken as lunch. You can also throw in some veggies, bacon, tomatoes, blue cheese, and avocado. With such delicacy, you’ll gain much nutritional value, even if it’s low-carb.

Servings: 4 / 4 g carbs per serving.

Ingredients

Cobb Egg Salad

  • 6 Eggs hard boiled
  • 6 Pieces of bacon
  • 1 Avocado
  • 1/4 cup tomatoes
  • 3 scallions
  • 1/4 cup cheese
  • 2 tbsp chives

Dressing

  • 6 tbsp mayo
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon chopped chives

Directions

  1. In a large bowl, toss the hardboiled eggs with the bacon, tomatoes, scallions, and avocado. Mix in the dressing, then sprinkle with the remaining cheese and bacon and add additional fresh chives or scallions for garnish.
  2. Whisk together the mayo, lemon juice, garlic and onion powder, chives, and salt and pepper in a separate medium bowl.
  3. Serve as desired over a green salad or in lettuce wraps, and enjoy immediately. 

 

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