46 Easy Keto & Low-Carb Meal Prep Recipes

The ketogenic diet is a popular high fat and low carb diet that puts your body into a metabolic state called ketosis.

If you are new to keto or thinking of trying this diet, we highly recommend first reading this epic Reddit Keto FAQ to get an understanding of how it works and most importantly consult a qualified medical professional.

We have listed 46 easy keto meal prep recipes which can certainly make your life easier. This is because meal prepping can keep you super organized and help you stay on track.

We have also written a meal prep guide and food storage guide in case you wanted to get started.

Breakfast Keto Meal Prep Recipes

1. Jalapeño Popper Egg Muffins

Reheat within minutes and eat on the go, these spicy egg muffins are perfect for cold winter mornings as these certainly have a kick in them.

They also smell amazing which speaks volumes as this is a leftover egg recipe and eggs can be sometimes awkward to meal prep.

What I love about this recipe is that it’s incredible budget-friendly because all you need is a pack of eggs, bell peppers, cheese, and jalapeños.

2. Keto Cajun Sausage Breakfast Scramble

This Cajun sausage breakfast scramble is packed with flavor and perfect for meal prep which you can eat for breakfast or brunch.

The beauty of this meal prep is that it tastes better when reheated because the cheese melts, and you can mix the eggs and sausages which is totally satisfying.

If you don’t have Cajun seasoning, it’s perfectly fine to substitute it for paprika or cayenne pepper.

3. Chocolate Coconut and Almond Chia Seed Pudding

Enjoy this chocolate chia seed pudding without the guilt.

The beauty of this keto meal prep recipe is that you can enjoy this creamy, rich and super chocolaty pudding every morning which is completely keto-friendly.

It’s also pretty healthy and packed with protein thanks to the addition of chia seeds.

4. Low-Carb Bacon, Egg, and Spinach Breakfast Casserole

The king of keto meal prep breakfasts is the casserole because it’s easy to cook and you can divide so many portions for the week-ahead.

This recipe is perfect for breakfast because it contains bacon, egg and spinach with cheese, mushrooms and bell peppers.

There’s so much flavor and the best news is that this breakfast casserole will keep you feeling full.

5. Low Carb Coconut Flour Pancakes

You can still enjoy pancakes whilst on the keto-diet and the key is to use coconut flour instead of plain flour.

In fact, these coconut flour pancakes are much fluffier and tastier than regular pancakes which will also keep you feeling full all morning.

They are also high in protein, and you could get away with adding some protein powder if you want to add more to your diet.

6. Cheesy Bacon Egg Muffins

Simple, easy, and super convenient. These cheesy bacon egg muffins are perfect for keto meal prep because you can make a large batch for the week-ahead.

You only need a handful of ingredients and these will be so tasty.

The great advantage of this recipe is that it doesn’t take long to prepare and cook on a busy meal prep Sunday.

7. Low Carb Breakfast Pizza

The keto diet is so amazing that you can get away with eating a low-carb breakfast pizza that’s so delicious.

This particular recipe only has 2.1g net carbs and has a gluten-free egg crust topped with all the best pizza toppings.

This is certainly one of the most creative and fun keto breakfast recipes to meal prep for the week.

8. Peanut Butter Protein Smoothie

If you’re on a high protein diet and just gone onto the keto diet, you can definitely include protein smoothies in your breakfast meal plan, but you do need to be careful of the hidden carbs.

This recipe takes care of all the hassle of macro breakdown because it only has 4.7 grams of net carbs per serving.

It’s light, refreshing and creamy. In fact, it’s one of the best keto protein shakes which you need to try.

9. Keto Chaffle Breakfast Sandwich

This delicious keto breakfast sandwich has cheesy chaffles instead of the bread which has egg and bacon. Yummy!

Packed with so much flavor and highly filling, you’ll be shocked that this recipe is very low-carb.

It’s so easy to prepare because you will only require a handful of ingredients and doesn’t take long to reheat.

10. Keto Iced Coffee

You no longer need to drink just black coffee to be healthy because this keto iced coffee is so refreshing and tasty which contains little net carbs.

This is great for fast-paced mornings when you need a coffee on the go.

But how can you meal prep coffee? This recipe uses a clever hack by freeze coffee ice cubes which you can use instantly in the morning.

Lunch Keto Meal Prep Recipes

11. Low Carb Burger Salad

Do you miss eating burgers while on keto? The good news is that you can still enjoy a burger by just turning it into a tasty salad.

By eliminating the bun, and by serving the burger patties with salad, you can prep a high protein and keto salad that is totally guilt-free.

You can be creative with this recipe and make different types of burger patties and combine them with your favorite salads suitable for keto.

12. Keto Avocado Bacon Chicken Salad

If you have leftover chicken on meal prep Sunday, you should definitely try making this incredible avocado bacon chicken salad.

It will be so tasty because this healthy salad is dressed with extra virgin olive oil and uses creamy avocado instead of mayonaise.

You can serve this with lettuce wraps or low-carb tortillas to change it up each day.

13. Air Fryer Halloumi Fries

Halloumi fries might sound like a snack, but they are so filling and has enough calories to be a lunch meal alongside salad and your favorite low-calorie sauce.

Coated with coconut flour and paprika, these halloumi fries can be cooked in the oven or air fryer. The latter is a quicker and better method because they will be so crispy.

Halloumi is also great for keto, especially if you’re a vegetarian looking for a high source of protein.

14. Low Carb Chicken Fajitas

These grilled chicken fajitas are perfect for keto meal prep which you can serve with salad, low-carb tortillas or cauliflower rice.

If you love the flavor of chicken fajitas but worried about the carbs, this recipe is just for you and healthier as the chicken is grilled to perfection.

This is certainly one of the go-to recipes in the meal prep community because it’s spicy, full of flavor and healthy.

15. Low-Carb Pav Bhaji

Do you miss eating pav bhaji whilst on a keto diet? Well, you can substitute the potato with cauliflower and use the same spice mix.

You’ll be amazed how amazing this Indian street food classic tastes, and you can use low-carb bread too.

This recipe is ideal for meal prep because the spices take over the dish, and it will taste superb for the days ahead.

16. Keto Chicken Soup

One of the most important recipes to avoid keto flu in the early stages of the keto diet is bone broth, and you cannot go wrong with this tasty no-noodle chicken soup.

Whether you’re fighting a cold or craving a tasty chicken soup, this recipe will be perfect for you which can also be made in the slow cooker on meal prep Sunday’s.

If you’re at the beginning of your keto diet and looking for some early meal prepping recipes, this recipe is highly recommended.

17. Naked Chicken Burrito Bowl Meal Prep

Chicken burrito bowls are perfect for meal prep but what about for keto or low-carb diets?

The simple solution is by making them naked! Simply remove the rice and tortilla, and there you have a naked chicken burrito bowl which is still packed with flavor.

If you’re on a low-carb diet you can portion control the rice but on a keto diet, you will need to eliminate the rice or substitute it with cauliflower rice.

18. Keto Low Carb Chicken Gyros Bowl

Perfect for summer and during the hot days of the year, this keto chicken gyros bowl skips the carbs and packs all the tasty ingredients in one bowl.

You can even use a delicious keto tzatziki sauce to make this Greek salad even more tasty and refreshing.

19. Keto Tuna Salad

If you fancy something nutritious for lunch, this tuna salad is perfect for meal prep which you do not need to reheat and is so refreshing.

This recipe is keto-friendly and packed with flavor which does not take long to prep on Sunday and is very budget-friendly.

20. Jamaican Oxtail Stew

This is one of the best oxtail soup recipes and the good news is that it’s perfect for low-carb and keto diets.

It’s packed with tons of flavor and has a delicious spicy gravy which is ideal for meal prep for the fall and winter months.

Oxtail also has high-fat content and ideal for soups and stews, which is why this recipe is very keto-friendly.

21. Keto Meatball Casserole

There’s many amazing meatball recipes for meal prep, but this casserole is simply incredible whether you are on a keto diet, looking for a low-carb variation or just want to enjoy decent comfort food.

There are many portions that you can store in a meal prep container and because meatballs are easy to reheat, you can a portion to work and reheat in the microwave.

Dinner Keto Meal Prep Recipes

22. Keto Korean Beef Bowls

This Korean beef meal prep bowl is packed with so much flavor and is keto-friendly as this recipe calls for cauliflower rice and low-carb marinade.

Why this meal prep works so well is because it’s very easy and quick to prepare for the week-ahead, and it’s very tasty when reheated.

You can also freeze these, and they can be ideal for batch cooking if you love this recipe for dinner or lunchtime.

23. Keto Sheet Pan Italian Meatloaf

This keto meatloaf is incredibly tasty and is topped up with pizza sauce and mozzarella which is perfect for pizza lovers.

The best thing about this recipe is that it cooks quicker than a traditional meatloaf and it’s perfect for meal prep because there’s plenty of slices and leftovers for the week.

The seasonings are also delicious and this keto Italian meatloaf tastes like the best meaty pizza ever.

24. Turkey Keema

Although lamb keema is perfect for keto meal prep, turkey keema is a lean and lighter version which tastes just as good.

You can serve it with low-carb tortillas and enjoy them for dinner during the week.

25. Sheet Pan Sesame Chicken and Veggies

This sheet pan recipe for sesame chicken and veggies is a very convenient way to meal prep on Sunday, and it happens to be low-carb.

Simply load the tray with chicken and your veggies, and pour over the delicious sauce.

It’s very healthy, and you can top it up with cauliflower rice to make each serving tasty and filling.

26. Spicy Beef Lo Mein

Just like takeout food, but better! This spicy beef lo mein is incredibly low-carb and keto-friendly which is so tasty and full of flavor.

You can combine this with cauliflower rice, and it’s good to reheat for meal prep during the busy weeknight ahead.

27. Buffalo Chicken Lettuce Wraps

If you love buffalo chicken but worried about including it in your healthy meal plan for keto, then this recipe is just for you.

Rather than using tortilla wraps, use lettuce wraps, and it completely reduces the carbohydrates in this recipe.

It’s a clever and healthy way to prep buffalo chicken too because you prep the slow cooked chicken and simply reheat the portions you need.

28. Keto Sheet Pan Sausage & Veggies

This sheet pan sausage and veggies recipe is another low-carb classic which is perfect for meal prep and is packed with flavor.

It’s so easy and quick to prep that you can easily save plenty of portions for the week-ahead and serve with cauliflower rice.

You can also make this exact recipe in the air-fryer which takes less time and is extra convenient for your Sunday prep.

29. Bacon-Wrapped Keto Meatloaf

Want to know a clever way to make meatloaf keto-friendly? Wrap is around bacon! This recipe is seriously tasty and a family favorite.

This recipe calls for almond flour which is an amazing binder for low-carb and keto recipes.

Although it does take time to cook, there’s plenty of portions leftover and enough to prep for the week ahead.

30. Turkey Taco Stuffed Peppers

Miss eating tacos whilst on the keto diet? Here’s a low-carb substitute that is just as tasty!

Rather than using taco shells, you can use bell peppers which are more healthy and is rich in fiber.

This recipe will also help you feel full, and it’s super comforting.

31. Peri-Peri Chicken Thighs

Love Nando’s chicken thighs? Here is a fakeaway recipe which is perfect for meal prep because this spicy chicken wil taste amazing all week.

Add it to salads, low-carb tortillas or cauliflower rice, and you have yourself a high protein keto meal prep for dinner.

This recipe also features a homemade peri-peri sauce.

32. Healthy Chicken Shish Kebab

Enjoy a keto chicken shish kebab by eliminating the wrap and turning it into a salad bowl for meal prep!

Shish kebabs are so tasty, and it’s no surprise that it’s popular takeout food. However, it can easily be low-carb and healthy if you turn it into a salad.

Of course, this recipe needs sauce, and you can opt for tzatziki sauce.

Keto Snacks For Work

33. Keto Smoked Salmon Roll Ups

This keto sushi smoked salmon roll-ups are simply incredible. Even if you’re not on a low-carb or keto diet, these salmon rolls are a clever way to wrap cream cheese and avocado.

You can prep these for work in case you need an afternoon snack as they’re low-carb and perfect for keto.

34. Keto Pizza Breadsticks

Missing pizza while on keto? You will no doubt fall in love with these low-carb pizza breadsticks because you can enjoy the flavor of your favorite pizza but without the carbs!

These are perfect to snack on, or you could just eat the whole thing for dinner – it’s that good.

You might be surprised to know that the crust is made from just egg and shredded cheese, topped up with pepperoni. Yum!

35. Keto Tortilla Chips

The perfect keto snack when you are craving game-day snacks. These keto tortilla chips are mainly made from almond flour and shredded mozzarella which are so tasty.

But what do you dip them in? It has to be guacamole which can be the ideal dipping sauce for low-carb and keto snacks.

Make a batch of these for the week ahead, and you can eat this guilt-free the next time you fancy tortilla chips.

36. Keto Asian Chicken Lettuce Wraps

These Asian chicken lettuce wraps are super low-carb and amazing for meal prep because you can store all the chicken in a meal prep container and serve it hot or cold.

The chicken has so much flavor and thankfully the sauce is keto-friendly because you could eat this every day.

Overall, this is a fantastic light snack when you feel hungry.

37. Keto Cauliflower Wings

We love spicy cauliflower wings, but how can you be sure to make them keto-friendly and low-carb? The answer is these keto cauliflower wings which can be the perfect afternoon snack.

The seasoning mainly features almond flour and parmesan cheese to keep this low-carb which can be cooked in the oven or air fryer.

The best part? Top it up with Franks Hot Sauce!

38. Roast Beef Roll Ups

Another clever and quick recipe for keto meal prep are these roast beef roll-ups which are so easy to make and are incredibly tasty.

Rather than using bread, simply use roast beef to as roll-ups to wrap cheese and vegetables. It’s a great hack that you can serve as a low-carb appetizer and enjoy as a snack at work.

There’s many other filling ideas which you can use to make it high protein.

39. Zucchini Chips

These air fryer zucchini chips are very low calorie and is a healthy replacement for eating potato chips at your desk.

How do you make this more keto-friendly? Cover the sliced zucchini in Parmesan cheese and let them go super crispy in the air fryer!

40. Keto Turkey Bacon Ranch Pinwheels

This quick recipe for turkey bacon ranch pinwheels is the perfect keto snack and also a must-try for game days.

It’s so tasty because you wrap deli turkey around cream cheese, cheddar cheese, bacon, onions, and seasonings.

Simply prep for the week and when you fancy a snack at work, just grab a piece and enjoy.

41. Easy Keto Nachos

Missing the flavor of nachos whilst on a keto or low-carb diet? These cheesy bell pepper keto nachos are a great alternative that smells so good.

Bell peppers are also healthy, filling, and high in fiber, which is another key advantage of using this ingredient to replace the tortilla chips.

Top up with beef and cheese, just grab a piece and enjoy. It’s a great snack for game days too.

42. Keto Tuna Melt Poppers

If you love the combination of tuna and melted cheese, you will also love these poppers which are tasty snacks and finger bites.

This recipe uses bell peppers and the next time you’re craving an afternoon snack at work, you should give these a try.

Keto Desserts

43. Easy Fudgy Keto Brownies Recipe

These fudgy brownies are incredible gooey and tasty which you can enjoy guilt-free in the evenings.

Incredibly, each brownie only contains less than 2g of net carbs which is perfect for low-carb dieters looking for a sweet treat.

They are also pretty healthy because they contain dark chocolate and almond flour which is a great alternative to traditional brownies.

44. Keto Blondies

Amazingly, these keto blondies are sugar-free which by looking at the picture is truly incredible because they look so gooey and tasty.

This dessert is quick to prep and reheats which makes it the ideal late-night sweet treat when you’re craving a hot and warm dessert.

45. Keto Mug Cheesecake

Do you love mug cakes? They are incredible, and you can make a freshly made dessert in minutes. But how do you keep it keto-friendly?

This keto mug cheesecake recipe takes it to another level which only takes 5 minutes to prep and 90 seconds to cook.

46. Keto Chocolate Chip Cookies

These soft and chewy cookies are perfect to snack on or you can enjoy them as a late night dessert when you’re feeling a little hungry.

They look like ordinary chocolate chip cookies but contain 1g net carbs per cookie and are guilt-free.

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