15 Delicious Low Carb High Protein Meal Prep Ideas for Keto Dieters

Sticking to a low carb, high protein meal prep can be a breeze for those on the keto diet. This guide is packed with tasty recipes and tips to keep your meals satisfying without sacrificing flavor or variety. Get ready to simplify your meal planning and keep your keto lifestyle on track!

Baked Salmon with Asparagus

Looking for a tasty and healthy meal prep option? Baked salmon with asparagus is a fantastic choice for anyone on a keto diet. This dish is not only low in carbs but also packed with protein, making it perfect for your meal prep needs.

The image shows a beautifully plated piece of salmon, perfectly cooked and resting on a bed of vibrant green asparagus. The lemon slices add a refreshing touch, enhancing the flavors of the dish. Salmon is rich in omega-3 fatty acids, which are great for heart health, while asparagus provides essential vitamins and minerals.

Making this dish is simple. Just season the salmon with your favorite herbs and spices, place it on a baking sheet with asparagus, and let the oven do the work. It’s a quick and easy meal that you can prepare in advance for busy days.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the asparagus and drizzle with olive oil. Season with salt and pepper.
3. Place the salmon fillets on top of the asparagus. Drizzle with more olive oil and season with salt and pepper.
4. Top the salmon with lemon slices and any fresh herbs you like.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm, garnished with additional herbs if desired.

Egg Muffins with Spinach and Feta

Egg muffins are a fantastic choice for anyone on a keto diet. They are easy to make, packed with protein, and can be customized to fit your taste. In this image, you can see delicious egg muffins filled with fresh spinach and crumbled feta cheese. The vibrant green spinach adds a nice touch of color and nutrition, while the feta provides a creamy, tangy flavor that complements the eggs perfectly.

These muffins are not just tasty; they are also incredibly versatile. You can enjoy them for breakfast, lunch, or even as a snack. Plus, they are perfect for meal prep. Make a batch at the beginning of the week, and you’ll have a quick, healthy option ready to go whenever you need it.

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

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk (or cream for a richer taste)
• Salt and pepper to taste
• 1/4 teaspoon garlic powder (optional)
• Cooking spray or oil for greasing

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
2. In a large bowl, whisk together the eggs, milk, salt, pepper, and garlic powder until well combined.
3. Fold in the chopped spinach and crumbled feta cheese.
4. Pour the egg mixture evenly 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. Enjoy warm or store in the fridge for later!

Spicy Shrimp and Avocado Salad

This Spicy Shrimp and Avocado Salad is a fantastic choice for anyone on a keto diet. It’s packed with protein and healthy fats, making it a perfect low-carb meal prep option. The vibrant colors of the fresh ingredients make this dish not only tasty but also visually appealing.

The salad features succulent shrimp, creamy avocado, and a mix of crunchy veggies. The combination of flavors is refreshing, and the spice adds a nice kick. It’s a great way to enjoy a healthy meal without sacrificing taste.

To make this salad, you’ll need shrimp, avocado, cherry tomatoes, cucumber, and a sprinkle of fresh cilantro. Toss everything together with a zesty dressing, and you have a meal that’s ready in no time!

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions

1. Cook the Shrimp: In a skillet, heat olive oil over medium heat. Add shrimp, chili powder, salt, and pepper. Cook for about 3-4 minutes until shrimp are pink and cooked through.
2. Prepare the Salad: In a large bowl, combine diced avocado, cherry tomatoes, cucumber, and cilantro.
3. Add the Shrimp: Once cooked, add the shrimp to the salad bowl.
4. Dress the Salad: Drizzle lime juice over the salad and toss gently to combine.
5. Serve: Enjoy immediately or store in the fridge for meal prep!

Zucchini Noodles with Pesto and Grilled Shrimp

This dish is a fantastic choice for anyone on a keto diet. The zucchini noodles are a low-carb alternative to traditional pasta, making it easier to stick to your dietary goals. Topped with grilled shrimp and fresh pesto, this meal is both satisfying and delicious.

The vibrant colors of the dish make it visually appealing. The green zucchini noodles are complemented by the bright green pesto and the juicy, orange shrimp. A sprinkle of nuts adds a nice crunch, while a wedge of lemon brings a refreshing touch.

Making this dish is simple and quick. Start by spiralizing fresh zucchini into noodles. Grill the shrimp until they are perfectly cooked, then toss everything together with the pesto. Serve it warm, and enjoy a meal that’s not just healthy but also bursting with flavor.

Ingredients

• 2 medium zucchinis
• 1 pound shrimp, peeled and deveined
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 1/2 cup olive oil
• 2 cloves garlic
• Salt and pepper to taste
• Lemon wedges for serving

Instructions

1. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan, garlic, salt, and pepper. Pulse until finely chopped. With the processor running, slowly add olive oil until smooth.
2. Prepare the Zucchini Noodles: Use a spiralizer to create noodles from the zucchinis. Set aside.
3. Grill the Shrimp: Preheat your grill. Toss shrimp with olive oil, salt, and pepper. Grill for about 2-3 minutes on each side until they are pink and opaque.
4. Combine: In a large bowl, mix the zucchini noodles with the pesto until well coated. Add the grilled shrimp on top.
5. Serve: Plate the zucchini noodles and shrimp, garnishing with extra pine nuts and lemon wedges. Enjoy!

Creamy Garlic Mushroom Chicken

Creamy Garlic Mushroom Chicken is a fantastic dish for anyone on a low-carb, high-protein meal plan. This meal is not only rich in flavor but also packed with nutrients, making it perfect for keto dieters. The tender chicken breast is smothered in a creamy garlic sauce, complemented by earthy mushrooms. Fresh herbs add a pop of color and flavor, making this dish a feast for the eyes and the palate.

In the image, you can see a beautifully plated chicken breast, topped with a luscious garlic mushroom sauce. The mushrooms are perfectly cooked, adding a delightful texture. The green herbs sprinkled on top provide a fresh contrast to the creamy sauce. This dish is not just a meal; it’s a comforting experience that you can enjoy any day of the week.

Making this dish is simple and quick, perfect for meal prep. You can whip it up in under 30 minutes, making it a go-to recipe for busy weeknights. Pair it with some steamed veggies or a fresh salad for a complete meal.

Ingredients

• 2 chicken breasts
• 1 cup mushrooms, sliced
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup heavy cream
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Season the chicken breasts with salt and pepper, then add them to the skillet. Cook for about 6-7 minutes on each side until golden brown and cooked through. Remove from the skillet and set aside.
2. In the same skillet, add the mushrooms and cook until they are soft, about 4-5 minutes. Add the minced garlic and cook for an additional minute.
3. Pour in the heavy cream and garlic powder, stirring to combine. Let it simmer for a few minutes until the sauce thickens slightly.
4. Return the chicken to the skillet, coating it in the creamy sauce. Cook for another 2-3 minutes to heat through.
5. Garnish with fresh parsley and serve warm. Enjoy your delicious creamy garlic mushroom chicken!

Savory Chicken and Broccoli Bake

This Savory Chicken and Broccoli Bake is a perfect dish for anyone following a low-carb, high-protein diet. The combination of tender chicken and fresh broccoli creates a satisfying meal that is both nutritious and delicious. The creamy sauce adds a rich flavor, making it a favorite for meal prep.

In the image, you can see a beautifully baked dish, with golden chicken pieces nestled among vibrant green broccoli florets. The melted cheese on top gives it an inviting look, while the herbs sprinkled on top add a touch of freshness. This dish not only looks great but is also packed with protein, making it ideal for keto dieters.

Meal prepping this dish is simple. You can prepare it in advance and store it in the fridge for quick lunches or dinners throughout the week. Just reheat and enjoy! It’s a great way to stay on track with your diet without sacrificing flavor.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups broccoli florets
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 cup heavy cream
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a large baking dish, drizzle olive oil and place the chicken breasts at the bottom.
3. Season the chicken with garlic powder, onion powder, salt, and pepper.
4. Arrange the broccoli florets around the chicken.
5. Pour the heavy cream over the chicken and broccoli, ensuring everything is well coated.
6. Sprinkle the shredded cheese on top.
7. Bake for 30-35 minutes, or until the chicken is cooked through and the cheese is bubbly.
8. Garnish with fresh parsley before serving.

Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers are a fantastic option for anyone on a keto diet. They are colorful, nutritious, and packed with protein. In this dish, bell peppers are filled with a savory mixture of ground turkey, spices, and cheese, making them both satisfying and healthy.

The vibrant colors of the peppers not only make the dish visually appealing but also add a variety of nutrients. Each pepper is like a little bowl of goodness, ready to be enjoyed. Plus, they are easy to prepare and can be made in advance for meal prep.

To make these stuffed peppers, you’ll need some basic ingredients. Ground turkey is a lean protein that fits perfectly into a low-carb lifestyle. You can customize the filling with your favorite spices and toppings, making it a versatile dish.

Here’s how to make your own stuffed bell peppers:

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 1 cup cauliflower rice
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a skillet over medium heat, cook the ground turkey until browned. Add cauliflower rice, garlic powder, onion powder, Italian seasoning, salt, and pepper. Stir until well combined.
4. Remove from heat and mix in half of the shredded cheese.
5. Stuff each bell pepper with the turkey mixture, pressing down gently to pack it in.
6. Place the stuffed peppers in a baking dish and sprinkle the remaining cheese on top.
7. Bake for 25-30 minutes, or until the peppers are tender and the cheese is bubbly.
8. Garnish with chopped green onions before serving.

Beef and Cauliflower Rice Stir-Fry

Beef and cauliflower rice stir-fry is a fantastic dish for anyone on a keto diet. It’s packed with protein and low in carbs, making it a perfect choice for meal prep. The tender beef pairs wonderfully with colorful bell peppers, adding both flavor and nutrition.

This dish is not only quick to make but also incredibly satisfying. The cauliflower rice serves as a great substitute for traditional rice, keeping the meal light while still filling. You can easily customize it by adding your favorite vegetables or adjusting the spices to suit your taste.

Let’s get cooking!

Ingredients

• 1 lb beef sirloin, cut into bite-sized pieces
• 2 cups cauliflower rice
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 3 tablespoons soy sauce (or coconut aminos for a soy-free option)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions

1. Heat olive oil in a large skillet over medium-high heat. Add the beef and season with salt and pepper. Cook until browned, about 5-7 minutes.
2. Add the minced garlic and ginger to the skillet, stirring for about 1 minute until fragrant.
3. Stir in the sliced bell peppers and cook for another 3-4 minutes until they are tender.
4. Add the cauliflower rice and soy sauce to the skillet. Mix well and cook for an additional 5 minutes, allowing the flavors to combine.
5. Serve hot, garnished with chopped green onions.

Tuna Salad Lettuce Wraps

Tuna salad lettuce wraps are a fantastic low-carb, high-protein meal perfect for anyone on a keto diet. These wraps are fresh, crunchy, and packed with flavor. Using crisp lettuce leaves instead of bread makes them a great alternative for those looking to cut carbs while still enjoying a satisfying meal.

The image showcases vibrant green lettuce leaves filled with a creamy tuna salad mixture. Cherry tomatoes add a pop of color and a burst of sweetness. This dish is not only visually appealing but also incredibly easy to prepare.

To make these wraps, you’ll need a few simple ingredients. The tuna salad can be customized to your taste, making it versatile and fun to prepare. Serve these wraps as a quick lunch or a light dinner; they’re sure to become a favorite!

Ingredients

• 2 cans of tuna, drained
• 1/4 cup mayonnaise
• 1 tablespoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• 1 head of romaine lettuce or butter lettuce
• Cherry tomatoes, halved (for garnish)

Instructions

1. In a bowl, combine the drained tuna, mayonnaise, Dijon mustard, diced celery, and red onion. Mix well until everything is combined.
2. Season the mixture with salt and pepper to taste.
3. Carefully separate the lettuce leaves and place them on a plate.
4. Spoon the tuna salad into each lettuce leaf.
5. Top with halved cherry tomatoes for added flavor and garnish.
6. Serve immediately and enjoy your healthy, delicious wraps!

Crispy Chicken Thighs with Brussels Sprouts

Crispy chicken thighs paired with roasted Brussels sprouts make for a delightful meal. This dish is not only satisfying but also fits perfectly into a low carb, high protein lifestyle. The chicken thighs are juicy and flavorful, while the Brussels sprouts add a nice crunch and earthy taste.

To prepare this dish, start by seasoning the chicken thighs with your favorite spices. A mix of garlic powder, paprika, salt, and pepper works wonders. Sear them in a hot skillet to get that crispy skin, then finish cooking them in the oven.

For the Brussels sprouts, simply trim and halve them, toss with olive oil, salt, and pepper, and roast until they are golden brown. This combination is not just tasty; it’s also packed with nutrients, making it a great option for anyone on a keto diet.

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 2 cups Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Season the chicken thighs with garlic powder, paprika, salt, and pepper.
3. In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the chicken thighs, skin-side down, and cook for about 5-7 minutes until the skin is crispy.
4. Flip the chicken thighs and add the Brussels sprouts to the skillet. Drizzle with the remaining olive oil and season with salt and pepper.
5. Transfer the skillet to the oven and roast for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender and caramelized.
6. Let it rest for a few minutes before serving. Enjoy your delicious low carb meal!

Cheesy Cauliflower Casserole

This Cheesy Cauliflower Casserole is a delightful dish that fits perfectly into a low carb, high protein meal prep for keto dieters. The image shows a golden, bubbly casserole topped with crispy cauliflower florets, all swimming in a rich, cheesy sauce. It’s comfort food that won’t derail your diet!

Making this casserole is simple and rewarding. You get all the flavors of a traditional cheesy dish without the carbs. The cauliflower provides a great base, soaking up the cheesy goodness while adding fiber and nutrients.

Let’s get to the ingredients and instructions so you can whip this up in no time!

Ingredients

• 4 cups cauliflower florets
• 1 cup shredded cheddar cheese
• 1/2 cup cream cheese
• 1/2 cup sour cream
• 1/2 cup chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1/2 cup grated Parmesan cheese
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 350°F (175°C).
2. In a large pot, steam the cauliflower florets until tender, about 5-7 minutes.
3. In a mixing bowl, combine the cream cheese, sour cream, chicken broth, garlic powder, onion powder, salt, and pepper. Mix until smooth.
4. Add the steamed cauliflower to the bowl and stir until the florets are well coated with the cheese mixture.
5. Transfer the mixture to a greased baking dish. Top with shredded cheddar and Parmesan cheese.
6. Bake for 25-30 minutes until the cheese is bubbly and golden brown.
7. Garnish with fresh parsley before serving.

Eggplant Lasagna with Ricotta

Eggplant lasagna is a fantastic twist on the classic dish, perfect for those following a low-carb, high-protein diet. Instead of traditional pasta, we use thin slices of eggplant, which not only cuts down on carbs but also adds a lovely texture and flavor. The layers of ricotta cheese, marinara sauce, and mozzarella create a comforting meal that feels indulgent without the guilt.

This dish is not only delicious but also visually appealing. The vibrant colors of the marinara sauce and fresh basil on top make it a feast for the eyes. It’s a great option for meal prep, as it stores well and tastes even better the next day!

Ingredients

• 2 large eggplants, sliced lengthwise into thin strips
• 1 cup ricotta cheese
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Salt the eggplant slices and let them sit for about 30 minutes to draw out moisture. Rinse and pat dry.
3. In a bowl, mix ricotta cheese, egg, garlic, oregano, salt, and pepper until well combined.
4. Spread a thin layer of marinara sauce on the bottom of a baking dish. Layer eggplant slices, followed by the ricotta mixture, marinara sauce, and mozzarella cheese. Repeat layers until all ingredients are used, finishing with mozzarella on top.
5. Sprinkle Parmesan cheese over the top layer. Cover with foil and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes until the cheese is bubbly and golden.
6. Let it cool for a few minutes, garnish with fresh basil, and serve!

Greek Yogurt Parfait with Berries

This Greek Yogurt Parfait is a delightful treat for anyone on a low carb, high protein diet. It combines creamy Greek yogurt with fresh berries and crunchy nuts, making it a perfect breakfast or snack. The vibrant colors of the strawberries and blueberries contrast beautifully with the smooth yogurt, creating an inviting dish that’s as pleasing to the eye as it is to the palate.

The layers of yogurt, fruit, and nuts provide a satisfying texture and a burst of flavor in every bite. Greek yogurt is packed with protein, which helps keep you full longer. The berries add natural sweetness and are rich in antioxidants, making this parfait a nutritious choice.

To make this parfait, you’ll need just a few simple ingredients. It’s quick to prepare, making it ideal for meal prep. You can customize it by adding your favorite nuts or seeds for extra crunch. Enjoy it on its own or pair it with other keto-friendly dishes for a complete meal.

Coconut Curry Chicken with Spinach

Coconut Curry Chicken with Spinach is a delightful dish that brings together tender chicken, vibrant spinach, and a creamy coconut curry sauce. This meal is perfect for those on a keto diet, offering a low-carb, high-protein option that is both satisfying and flavorful.

The combination of spices in the curry creates a warm and inviting aroma, making it a great choice for meal prep. You can easily make a large batch and store it for the week, ensuring you have a quick and nutritious meal ready to go.

Pair this dish with cauliflower rice for a complete meal that fits perfectly into your keto lifestyle. The spinach adds a nice pop of color and a boost of nutrients, making this dish not just tasty but also healthy.

Ingredients

• 1 lb chicken breast, cut into bite-sized pieces
• 1 can (14 oz) coconut milk
• 2 cups fresh spinach
• 1 tablespoon curry powder
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste
• 1/2 cup bell peppers, sliced
• Green onions for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add garlic and ginger, sautéing until fragrant.
2. Add the chicken pieces, cooking until browned on all sides.
3. Stir in the curry powder, ensuring the chicken is well-coated.
4. Pour in the coconut milk and bring to a simmer. Let it cook for about 10 minutes.
5. Add the spinach and bell peppers, cooking until the spinach wilts and the peppers soften.
6. Season with salt and pepper to taste. Serve hot, garnished with green onions.

Turkey Meatballs with Zucchini Noodles

Turkey meatballs with zucchini noodles make for a perfect low-carb meal. They are not only tasty but also packed with protein, making them ideal for anyone on a keto diet. The meatballs are juicy and flavorful, coated in a rich sauce that pairs beautifully with the fresh zucchini noodles.

To make this dish, you’ll start by mixing ground turkey with herbs and spices. Form them into meatballs and bake until golden. While they cook, spiralize some zucchini to create your noodles. This veggie alternative is a great way to enjoy the texture of pasta without the carbs.

Once the meatballs are ready, toss them with the zucchini noodles and your favorite sauce. Top with a sprinkle of cheese for an extra touch. This meal is not only quick to prepare but also looks vibrant and inviting on the plate.

Ingredients

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

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine ground turkey, Parmesan cheese, almond flour, egg, garlic, Italian seasoning, salt, and pepper. Mix well.
3. Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet.
4. Bake the meatballs for 20-25 minutes, or until cooked through and golden brown.
5. While the meatballs are baking, spiralize the zucchinis to create noodles.
6. In a pan, heat the marinara sauce over medium heat. Add the cooked meatballs and let them simmer for a few minutes.
7. In another pan, lightly sauté the zucchini noodles for 2-3 minutes until just tender.
8. Serve the meatballs over the zucchini noodles, topped with marinara sauce and a sprinkle of fresh parsley.