11 Easy Keto Lunches for Work

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Every keto’er needs a good selection of breakfasts, lunches, dinners, and snacks at hand to make sure that it’s easy to keep at peak energy and wellness. Whether you’re still pushing forward toward ketosis or are burning-through fat already, your lunch needs to be high-enough in healthy fats while low on carbs and calories.

With these 11 easy keto lunches for work, you’ll always have the tastiest lunch in the office while also supporting ketosis. Each gives you long-lasting energy, wholesome nutrition and a meal that is low in carbs and high in healthy fats.  Here comes a mouth-watering selection of meals ranging from deep-fried cheese to pour-and-bake veggie cups and everything in-between.

You’ll definitely find a great new low-carb high-fat lunch no matter what type of ketogenic diet you follow or what tastes you prefer. Your co-workers won’t be able to believe that you’re eating keto-friendly food.

Related Article: 8 Keto Crackers for a Filling On-the-Go Snack

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#1 Meatball Sub Casserole | THM: S

Northern Nester

Sprouted bread, cottage cheese, baby-spinach and precooked meatballs come together as a flavorful main meal. Enjoyed alone or with a side salad, this meal has just the right balance of healthy carbs and fats. Combining cheeses is the trick to adding layers of flavor. Missing Italian seasoning? Oregano and basil work great.

#2 Instant Pot Goulash {Hungarian}

Recipes from a Pantry

Thanks to the power of programmable pressure cooking you can whip up this authentic stew in 10-15 minutes. Perfect all year round, simply adjust the amount of spice when cooking. With highlights of pungent paprika, this goulash is Gluten-free and suited to paleo and keto’ers. Use the recipe as is or adapt it to a slow-cooker instead.

#3 Keto Salad

Healthy Life With Diabetes

Here’s a salad that’s great for vegetarian keto’ers. You won’t be getting any high-carb veggies like corn but with cherry tomatoes, avocado, a keto dressing and your choice of cheese, you won’t be missing them. Prepare yourself this lunch from fresh vegetables in under five minutes; just don’t forget your salad dressing and seasoning.

#4 Pumpkin & Zucchini Fritters


Packed with B-vitamins and containing all of the fatty-goodness that any keto’er needs, these pumpkin and zucchini fritters will keep you coming back for more. Cilantro and thyme blend into an aromatic delight which hints through to complement the zucchini and pumpkin. They fry within minutes and are great as a lunch on the run.

#5 Simple Spinach Salad with Parmesan Dressing

The Wicked Noodle

Lunchtime meals don’t get more nutritious or flavorful than this simple spinach salad. Enjoy this cost-effective Keto lunch with hard-boiled eggs. Another option is the same salad dressed with parmesan but without the chicken. Just be sure to add slices of extra avocado and you’re set.

#6 Prosciutto-Wrapped Mozzarella Sticks

Northern Nester

Three to four minutes and a little finesse gives you enough deep-fried prosciutto-wrapped cheese sticks to share with a generous amount of perfectly matching marina sauce. Prepare as is or leave the mozzarella sticks whole for a cheesier center. You don’t get a lower carb snack which fits the Keto diet better.

#7 6-Ingredient Veggie Egg Cups

Recipes from a Pantry

Your gluten-free keto veggie cups will be ready in under thirty minutes using nothing but basic ingredients already in your pantry. After eating an egg cup you’ll see why this is truly the new way to serve eggs. Resembling mini frittatas, each cup contains a gram of carbs and is packed with filling flavor.

#8 Pesto Spaghetti Squash w/ Crispy Chicken & Bacon

Tessa the Domestic Diva

Perfect for dinner or lunch, this paleo and keto-friendly casserole integrates a range of nutritious ingredients. Pesto and squash atop spaghetti is alone a winning combo while the bacon and chicken bring layers of flavor to this dish. If you’re out of parmesan or pecorino try provolone or gouda. Both are just as low in lactose.

#9 Tomato, Bacon And Cabbage Sautè

Dancing Through The Rain

Diced and dressed with garlic, dill and seasoning, there is no better way to enjoy bacon and cabbage together. Delicious warm or cold, is a zero-guilt lunch. Cabbage is a fantastic ketogenic ingredient giving you a whopping dose of vitamins C and K. This’ll give you the energy needed to push at peak energy.

#10 Creamy Keto Chocolate Shake

Tessa the Domestic Diva

Concealing vital nutrition, this shake will satisfy even the pickiest eaters. It is a great lunch-time meal-replacement which will keep you or a loved one satisfied and energized throughout the afternoon. All you need to do is pick your favorite sweetener. This is a grab-and-go meal which you’ll find yourself resorting to over and over.

#11 Barbecue Chicken Egg Salad(Keto)

The Wicked Noodle

Most agree that this is the best egg salad they’ve ever tasted regardless of whether they’re keto’ers. It can be put together in just a bit longer than it takes to boil six eggs. With the right mix of crunch and creaminess thanks to the buffalo sauce and mayo, this egg salad is fantastic.

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Easy Lunches in a Hurry

Some of the keto lunches above can be prepared the night before. Others are simple enough to be prepared at work. Once you’ve tried a few you’re sure to come up with a range of meals fine-tuned to your personal tastes. If you do decide to switch and substitute, just keep an eye on the fat, carb and calorie count to make sure that you don’t push your nutrition quota or fall short.


I’m Rebekah and reside in Germany. I’ve been active my whole life but can’t say I have always been healthy when it comes to my food choices. After having issues with my thyroid and started gaining weight, I knew it was time to change what I put in my body. I decided to research the keto lifestyle and started to see major improvements.

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