14 Quick Low-Carb Meal Prep For Keto Lifestyles

Sticking to a low-carb lifestyle doesn’t have to be a chore, and this collection of 14 quick meal prep ideas for keto lifestyles makes it easy to enjoy tasty, satisfying meals without the fuss. Each recipe is designed for simplicity and deliciousness, so you can spend less time in the kitchen and more time enjoying life.

Chicken Avocado Salad

This Chicken Avocado Salad is a perfect choice for anyone following a keto lifestyle. It’s fresh, colorful, and packed with nutrients. The combination of tender chicken, creamy avocado, and crisp greens makes it a satisfying meal that’s easy to prepare.

The salad features sliced grilled chicken on a bed of leafy greens, topped with juicy cherry tomatoes and crunchy cucumbers. Avocado adds a rich texture and healthy fats, making it a great option for those watching their carb intake. You can enjoy it as a light lunch or a hearty dinner.

To make this salad, you’ll need a few simple ingredients. It’s quick to assemble, making it ideal for meal prep. You can prepare the chicken ahead of time and toss everything together when you’re ready to eat.

Ingredients

• 2 cups cooked chicken breast, sliced
• 1 large avocado, sliced
• 4 cups mixed greens (like romaine and spinach)
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Prepare the Chicken: If you haven’t already, cook the chicken breast by grilling or baking until fully cooked. Let it cool and then slice it.
2. Assemble the Salad: In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.
3. Add the Chicken and Avocado: Top the salad with the sliced chicken and avocado.
4. Dress the Salad: Drizzle olive oil and lemon juice over the salad. Season with salt and pepper to taste.
5. Toss and Serve: Gently toss the salad to combine all ingredients. Serve immediately or store in the fridge for later.

Shrimp and Asparagus Stir-Fry

This Shrimp and Asparagus Stir-Fry is a quick and tasty option for anyone following a low-carb or keto lifestyle. The vibrant colors of the shrimp, asparagus, and bell peppers make this dish not only appealing but also packed with nutrients. Stir-fries are a fantastic way to get a healthy meal on the table in no time.

To make this dish, you’ll need fresh shrimp, asparagus, and a few other veggies like bell peppers. The combination of these ingredients creates a delightful mix of flavors and textures. Plus, it’s easy to customize based on what you have in your fridge.

Cooking this stir-fry is simple. Start by sautéing the shrimp until they turn pink, then add the vegetables and your favorite sauce. In just a few minutes, you’ll have a delicious meal ready to enjoy!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 bell pepper, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (or coconut aminos for a soy-free option)
• 1 teaspoon ginger, grated
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Add minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes until they turn pink.
4. Stir in the asparagus and bell pepper, cooking for another 3-4 minutes until the vegetables are tender-crisp.
5. Pour in the soy sauce, mixing well to coat everything. Season with salt and pepper to taste.
6. Remove from heat and serve immediately, enjoying your healthy, low-carb meal!

Cauliflower Fried Rice

Cauliflower fried rice is a fantastic low-carb alternative to traditional fried rice. This dish is colorful and packed with veggies, making it a perfect choice for anyone following a keto lifestyle. The cauliflower mimics the texture of rice while keeping the carb count low. Plus, it’s super easy to make!

The vibrant mix of bell peppers, green onions, and cauliflower creates a delightful dish that’s not just healthy but also visually appealing. Topping it with a fried egg adds a nice touch, making it a complete meal.

Here’s how you can whip up this delicious cauliflower fried rice in no time!

Ingredients

• 1 medium head of cauliflower, riced
• 1 cup bell peppers, diced (any color)
• 1/2 cup green onions, chopped
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (or coconut aminos for a soy-free option)
• 1 tablespoon sesame oil
• 2 eggs
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Rice the Cauliflower: Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
2. Sauté the Veggies: In a large skillet, heat sesame oil over medium heat. Add garlic and sauté for about 30 seconds until fragrant. Then add the diced bell peppers and cook for 3-4 minutes.
3. Add Cauliflower: Stir in the riced cauliflower and cook for another 5-7 minutes, stirring occasionally.
4. Season: Pour in the soy sauce and mix well. Season with salt and pepper to taste.
5. Fry the Eggs: In a separate pan, fry the eggs sunny-side up or to your preference.
6. Serve: Plate the cauliflower fried rice and top with the fried eggs. Garnish with chopped green onions and parsley.

Zucchini Noodles with Pesto

Zucchini noodles, or “zoodles,” are a fantastic low-carb alternative to traditional pasta. They’re light, refreshing, and perfect for a keto lifestyle. In this dish, zoodles are tossed with vibrant pesto, creating a colorful and flavorful meal. The bright green of the pesto contrasts beautifully with the yellowish hue of the zucchini, making it a feast for the eyes as well as the palate.

To make this dish even more appealing, cherry tomatoes add a pop of color and sweetness. Pine nuts sprinkled on top provide a delightful crunch. This meal is quick to prepare, making it ideal for busy weeknights or meal prep sessions.

Ingredients

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic
• 1/2 cup olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. Set aside.
2. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, garlic, and a pinch of salt. Pulse until finely chopped. With the processor running, slowly add olive oil until the mixture is smooth.
3. Toss the Zoodles: In a large bowl, combine the zucchini noodles with the pesto. Toss until the zoodles are evenly coated.
4. Add Tomatoes: Gently fold in the halved cherry tomatoes.
5. Serve: Plate the zoodles and sprinkle with additional pine nuts and Parmesan if desired. Enjoy your delicious low-carb meal!

Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers are a fantastic choice for anyone following a keto lifestyle. They are colorful, nutritious, and packed with flavor. In this dish, vibrant bell peppers are filled with seasoned ground turkey, making them a hearty meal that fits perfectly into your low-carb diet.

The image showcases these delightful peppers, each brimming with a savory mixture. The ground turkey is combined with spices and topped with a creamy sauce, creating a delicious contrast to the sweet crunch of the peppers. This meal is not only visually appealing but also easy to prepare, making it a great option for meal prep.

These stuffed peppers can be made in advance and stored in the fridge, ready to be heated up for a quick lunch or dinner. They are versatile, too—feel free to add your favorite herbs or spices to customize the flavor to your liking.

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 1 cup diced onions
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup diced tomatoes (canned or fresh)
• 1 cup shredded cheese (cheddar or mozzarella)
• 1/2 cup cream (optional for topping)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a skillet, cook the ground turkey over medium heat until browned. Add onions and garlic, cooking until softened.
4. Stir in diced tomatoes, Italian seasoning, salt, and pepper. Cook for another 5 minutes.
5. Stuff each bell pepper with the turkey mixture, pressing down gently to pack it in.
6. Top with shredded cheese and drizzle with cream if desired.
7. Bake in the oven for 25-30 minutes, or until the peppers are tender and the cheese is bubbly.
8. Let cool slightly before serving. Enjoy your delicious stuffed bell peppers!

Eggplant Lasagna

Eggplant lasagna is a fantastic low-carb alternative to traditional pasta dishes. This dish layers slices of tender eggplant with rich marinara sauce and gooey cheese, creating a satisfying meal that fits perfectly into a keto lifestyle.

The beauty of this recipe lies in its simplicity. You can easily prepare it ahead of time, making it a great option for meal prep. The eggplant serves as a wonderful substitute for lasagna noodles, providing a hearty texture without the carbs.

To make this dish, you’ll need fresh eggplant, marinara sauce, ricotta cheese, mozzarella cheese, and some Italian herbs. The eggplant is sliced and baked to soften it, then layered with the other ingredients. The result is a delicious, cheesy dish that everyone will love.

Ingredients

• 2 medium eggplants, sliced
• 2 cups marinara sauce
• 1 cup ricotta cheese
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the eggplants into thin rounds. Sprinkle with salt and let them sit for about 30 minutes to draw out moisture. Rinse and pat dry.
3. Arrange the eggplant slices on a baking sheet and bake for 20 minutes until slightly soft.
4. In a baking dish, spread a layer of marinara sauce on the bottom. Layer half of the eggplant slices, followed by half of the ricotta, half of the mozzarella, and a sprinkle of oregano and basil.
5. Repeat the layers, finishing with marinara sauce and a generous topping of mozzarella and Parmesan cheese.
6. Bake for 30-35 minutes until the cheese is bubbly and golden.
7. Let it cool for a few minutes before slicing and serving.

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic choice for anyone following a keto lifestyle. They are easy to make, packed with protein, and can be customized with your favorite ingredients. In the image, you can see perfectly baked egg muffins filled with vibrant spinach and melted cheese. The bright yellow yolks contrast beautifully with the green spinach, making them not just tasty but visually appealing too.

These muffins are perfect for meal prep. You can whip up a batch on the weekend and enjoy them throughout the week. They are great for breakfast, a quick snack, or even a light lunch. Plus, they are low in carbs, making them a great fit for your keto diet.

Let’s get into how to make these delicious egg muffins!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk (or heavy cream for a richer taste)
• Salt and pepper to taste
• Fresh herbs (like parsley or cilantro) for garnish

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add the chopped spinach, shredded cheese, salt, and pepper. Mix until everything is evenly distributed.
4. Pour the egg mixture into the muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes or until the muffins are set and slightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Garnish with fresh herbs if desired.

Enjoy these egg muffins warm or store them in the fridge for a quick grab-and-go meal!

Cheesy Broccoli and Cauliflower Bake

This Cheesy Broccoli and Cauliflower Bake is a delightful dish that fits perfectly into a low-carb, keto lifestyle. The image showcases a bubbling casserole filled with tender broccoli and cauliflower, all smothered in a rich, creamy cheese sauce. The golden-brown top adds a touch of crunch, making it not just tasty but visually appealing too.

Using fresh vegetables, this bake is both nutritious and satisfying. It’s a great way to enjoy your veggies while keeping carbs low. The combination of broccoli and cauliflower provides a lovely texture, while the cheese brings everything together in a comforting way.

Whether you’re meal prepping for the week or looking for a quick side dish, this recipe is a winner. It’s easy to make and can be stored in the fridge for a few days, making it perfect for busy lifestyles.

Ingredients

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 cup shredded cheddar cheese
• 1 cup cream cheese, softened
• 1/2 cup heavy cream
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large pot, bring water to a boil and blanch the broccoli and cauliflower for about 3-4 minutes. Drain and set aside.
3. In a mixing bowl, combine the cream cheese, heavy cream, garlic powder, onion powder, salt, and pepper. Mix until smooth.
4. Add the blanched vegetables to the cheese mixture and stir until well coated.
5. Transfer the mixture to a greased baking dish. Top with shredded cheddar and Parmesan cheese.
6. Bake for 25-30 minutes or until the cheese is bubbly and golden brown.
7. Let it cool slightly before serving. Enjoy your cheesy delight!

Taco Salad with Cilantro Lime Dressing

This Taco Salad is a fantastic low-carb option for anyone following a keto lifestyle. It’s colorful, fresh, and packed with flavor. The combination of seasoned ground beef, crisp vegetables, and a zesty cilantro lime dressing makes it a satisfying meal.

The salad features layers of shredded cheese, vibrant bell peppers, and fresh cilantro, all topped with a drizzle of mustard for an extra kick. The bright lemon slices add a refreshing touch, making this dish not only tasty but visually appealing as well.

Meal prepping this salad is simple. You can prepare the ingredients in advance and assemble them when you’re ready to eat. This way, you always have a delicious and healthy meal on hand!

Ingredients

• 1 lb ground beef
• 1 cup shredded cheddar cheese
• 1 cup chopped lettuce
• 1/2 cup diced bell peppers (red and green)
• 1/4 cup chopped fresh cilantro
• 2 tablespoons mustard
• 1 lime, juiced
• Salt and pepper to taste

Instructions

1. Cook the Beef: In a skillet over medium heat, brown the ground beef. Season with salt and pepper. Drain any excess fat.
2. Prepare the Dressing: In a small bowl, mix lime juice and mustard. Adjust seasoning as needed.
3. Assemble the Salad: In a large bowl, layer the lettuce, cooked beef, cheese, bell peppers, and cilantro.
4. Drizzle Dressing: Pour the cilantro lime dressing over the salad and toss gently to combine.
5. Serve: Enjoy immediately or store in the fridge for meal prep!

Creamy Mushroom Chicken

Creamy Mushroom Chicken is a delightful dish that fits perfectly into a low-carb meal prep for keto lifestyles. The image showcases tender chicken breasts simmered in a rich, creamy sauce with earthy mushrooms. This meal not only looks inviting but also promises a burst of flavor in every bite.

The combination of chicken and mushrooms creates a satisfying meal that is both hearty and healthy. The creamy sauce adds a luxurious touch, making it a favorite for dinner or meal prep. Plus, it’s easy to whip up and can be stored for quick meals throughout the week.

Let’s get into the details of making this delicious dish!

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup sliced mushrooms
• 1 cup heavy cream
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Season chicken breasts with salt, pepper, and paprika.
2. Add the chicken to the skillet and cook for about 6-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add minced garlic and sliced mushrooms. Sauté until the mushrooms are tender, about 4-5 minutes.
4. Pour in the heavy cream and stir to combine. Bring to a simmer and let it thicken slightly.
5. Return the chicken to the skillet, coating it in the creamy sauce. Let it cook for an additional 2-3 minutes.
6. Garnish with fresh parsley before serving. Enjoy!

Cabbage Roll Casserole

Cabbage Roll Casserole is a fantastic dish for anyone following a keto lifestyle. This meal combines the classic flavors of cabbage rolls without the hassle of rolling each one individually. Instead, you get all the goodness layered in a cozy casserole dish.

The image shows a beautiful casserole filled with tender cabbage leaves, ground meat, and a rich tomato sauce. It’s a hearty and satisfying meal that feels indulgent while keeping carbs in check.

To make this dish, you’ll need ingredients like ground beef, cabbage, diced tomatoes, and spices. The steps are simple: brown the meat, layer it with cabbage and sauce, and bake until everything is cooked through and bubbly. It’s perfect for meal prep, as it keeps well in the fridge and can be easily reheated for quick lunches or dinners.

Ingredients

• 1 large head of cabbage
• 1 lb ground beef
• 1 can (14.5 oz) diced tomatoes
• 1 cup onion, chopped
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp pepper
• 1 cup shredded cheese (optional)

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large skillet, brown the ground beef over medium heat. Add chopped onion and garlic, cooking until the onion is translucent.
3. Stir in diced tomatoes, paprika, salt, and pepper. Let it simmer for about 5 minutes.
4. While the meat is cooking, remove the core from the cabbage and boil the leaves in salted water for about 5 minutes until they are tender.
5. In a greased baking dish, layer some cabbage leaves on the bottom. Add half of the meat mixture, then repeat the layers, finishing with a layer of cabbage.
6. If using cheese, sprinkle it on top of the final layer of cabbage.
7. Bake for 30-35 minutes until heated through and the cheese is melted.

Salmon with Lemon Butter Sauce

Salmon with lemon butter sauce is a quick and tasty dish that fits perfectly into a low-carb meal prep plan. The vibrant colors of the dish make it visually appealing, with the salmon fillet glistening under a rich lemon butter sauce. On the side, fresh asparagus adds a pop of green, making this meal not just healthy but also beautiful on the plate.

This dish is not only simple to prepare but also packed with flavor. The combination of buttery richness and zesty lemon elevates the salmon, making it a favorite among many. Plus, it’s a great source of healthy fats and protein, perfect for those following a keto lifestyle.

Let’s get into the details of how to whip up this delicious meal!

Ingredients

• 2 salmon fillets
• 2 tablespoons unsalted butter
• 1 lemon (juiced and zested)
• 2 cloves garlic (minced)
• Salt and pepper to taste
• Fresh parsley (for garnish)
• 1 bunch asparagus

Instructions

1. Prepare the Asparagus: Trim the ends of the asparagus and steam or boil them for about 3-5 minutes until tender but still crisp. Set aside.
2. Cook the Salmon: In a skillet over medium heat, melt the butter. Season the salmon fillets with salt and pepper, then place them in the skillet. Cook for about 4-5 minutes on each side, or until cooked through and flaky.
3. Add Flavor: In the last minute of cooking, add the minced garlic, lemon juice, and lemon zest to the skillet. Spoon the sauce over the salmon to soak in the flavors.
4. Serve: Plate the salmon on a bed of asparagus and drizzle the lemon butter sauce over the top. Garnish with fresh parsley for a touch of color.

Keto Meatballs with Zucchini

Keto meatballs with zucchini are a fantastic low-carb option for anyone looking to enjoy a hearty meal without the carbs. The image shows delicious meatballs nestled in a rich tomato sauce, served over a bed of spiralized zucchini noodles. Fresh basil adds a pop of color and flavor, making this dish not only tasty but also visually appealing.

These meatballs are packed with protein and flavor, making them a perfect choice for meal prep. They are easy to make and can be stored in the fridge for quick lunches or dinners throughout the week. Plus, pairing them with zucchini noodles keeps the meal light and healthy.

Let’s get into the recipe so you can whip up this delightful dish!

Ingredients

• 1 pound ground beef or turkey
• 1/4 cup grated Parmesan cheese
• 1/4 cup almond flour
• 1 large egg
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 cups marinara sauce (sugar-free)
• 2 medium zucchinis, spiralized
• Fresh basil for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, mix together the ground meat, Parmesan cheese, almond flour, egg, garlic, Italian seasoning, salt, and pepper until well combined.
3. Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.
4. Bake the meatballs for 20-25 minutes, or until cooked through and browned.
5. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
6. Once the meatballs are done, add them to the sauce and let them simmer for a few minutes.
7. In another pan, sauté the spiralized zucchini for 2-3 minutes until just tender.
8. Serve the meatballs over the zucchini noodles, topped with marinara sauce and garnished with fresh basil.

Bacon-Wrapped Asparagus

Bacon-wrapped asparagus is a delightful low-carb dish that’s perfect for anyone following a keto lifestyle. The image showcases beautifully roasted asparagus spears, each wrapped in crispy bacon. The vibrant green of the asparagus contrasts nicely with the golden-brown bacon, making it visually appealing and mouthwatering.

This dish is not only tasty but also simple to prepare. It’s a great side for any meal or can be enjoyed as a snack. The smoky flavor of the bacon enhances the fresh taste of the asparagus, creating a satisfying bite. Plus, it’s a fun way to enjoy your veggies!

To make this dish, you’ll need just a few ingredients and minimal prep time. It’s perfect for meal prep, allowing you to whip up a batch to enjoy throughout the week.

Ingredients

• 1 pound asparagus, trimmed
• 8 slices of bacon
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 lemon, sliced (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Wrap each asparagus spear with a slice of bacon, starting at the bottom and spiraling up to the tip. Secure with a toothpick if needed.
3. Place the wrapped asparagus on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper.
4. Bake for 20-25 minutes, or until the bacon is crispy and the asparagus is tender.
5. Remove from the oven and let cool slightly. Serve with lemon slices for a fresh touch.