20 Easy Keto Lunch Ideas for Work You Have to Try
1. Tuna Salad Lettuce Wraps
These tuna salad lettuce wraps make an easy, portable lunch. Just mix together canned tuna with mayo, chopped celery, diced onion, lemon juice, and your favorite seasonings like mustard, garlic powder, or dill. Spoon the tuna mixture into lettuce leaves for a satisfying low-carb meal packed with protein. The lettuce wraps are light and refreshing, perfect to take to work. Add any extra veggies you like such as diced cucumber, shredded carrots, or sliced radishes to pack an extra nutrition punch. Lettuce wraps are also infinitely customizable – try different greens like butter lettuce or spinach for variety.
Ingredients:
- Canned tuna
- Mayonnaise
- Chopped celery
- Diced onion
- Lemon juice
- Lettuce leaves
- Seasonings: mustard, garlic powder, dill
Recipe
2. Veggie and Hummus Wrap
Skip the traditional sandwich and try this fresh veggie and hummus wrap instead. Spread hummus over a low-carb wrap, then load it up with sliced or chopped raw veggies like cucumbers, bell peppers, tomatoes, and carrots. The hummus provides creaminess and plant-based protein, while the veggies add fiber, vitamins, and crunch. Roll it all up for an easy vegetarian-friendly keto lunch. For extra flavor, add spices like cumin, paprika or cayenne to the hummus. And don’t be afraid to experiment with different hummus flavors like roasted red pepper or olive tapenade.
Ingredients:
- Low-carb wrap
- Hummus
- Cucumber slices
- Bell pepper strips
- Carrot sticks
- Tomato slices
Recipe
3. Egg Salad Lettuce Cups
Make an egg salad with hard boiled eggs, mayonnaise, mustard, chopped celery, onion, seasoning and spoon it into lettuce cups for a deliciously easy, low-carb lunch. The lettuce acts as the “bread” while the egg salad provides protein and flavor. Garnish with extra celery leaves or parsley. For variety, use different seasonings like curry powder, dill, or garlic. Adding a bit of pickle relish also gives the egg salad a nice crunch.
Ingredients:
- Hard boiled eggs
- Mayonnaise
- Mustard
- Chopped celery
- Diced onion
- Lettuce leaves
- Seasonings: garlic powder, paprika, salt, pepper
Recipe
4. Leftover Fajita Salad
Transform leftover grilled steak or chicken into a tasty fajita salad. Toss the grilled meat over a bed of lettuce or spinach. Top with sauteed onions and bell peppers. Add sliced avocado, shredded cheese, and salsa for a flavor and texture boost. The lean protein and veggies make this a balanced keto-friendly lunch. Kick it up a notch with sliced jalapenos or a squirt of lime. You can also easily turn this into a taco salad by adding crumbled tortilla chips.
Ingredients:
- Leftover grilled steak or chicken
- Lettuce or spinach
- Sauteed onions and bell peppers
- Sliced avocado
- Shredded cheese
- Salsa
Recipe
5. Chicken Caesar Salad
A chicken Caesar salad is a delicious and diet-friendly lunch option. Build your salad on a base of crisp romaine lettuce, then top with grilled chicken breast slices, shaved Parmesan cheese, crumbled bacon bits, and Caesar dressing. The blend of flavors and textures plus the protein makes this salad satisfying. To make it even more hearty, add some chopped kale or spinach into the mix. You can also top it with extra protein like hard-boiled eggs.
Ingredients:
- Romaine lettuce
- Grilled chicken breast
- Parmesan cheese
- Bacon bits
- Caesar salad dressing
Recipe
6. Taco Salad
For an easy take on taco night, make it into a salad. Season ground beef or turkey and cook until no longer pink. Place lettuce in a bowl and top with the meat, shredded cheese, diced tomatoes, sliced avocado, salsa, and sour cream. The flavors of traditional tacos wrapped up into a low-carb, keto-friendly salad. Make it more colorful by using red and green cabbage. You can also swap in mushrooms or cauliflower rice for added veggies.
Ingredients:
- Ground beef or ground turkey
- Lettuce
- Shredded cheese
- Diced tomatoes
- Sliced avocado
- Salsa
- Sour cream
Recipe
7. Italian Sub Lettuce Wraps
Recreate the flavors of an Italian sub without the bread in these easy lettuce wraps. Simply fill lettuce leaves with slices of deli meats like salami, ham, and provolone. Add tomato, onion, a drizzle of olive oil, red wine vinegar, and seasonings. Wrap everything up for a portable, low-carb lunch. Add pickled peppers, olives, or hot peppers for an extra flavor punch. To change it up, use spinach leaves, butter lettuce, or cabbage leaves instead of regular lettuce.
Ingredients:
- Lettuce leaves
- Sliced deli meats (salami, ham, etc.)
- Sliced provolone
- Sliced tomatoes
- Thinly sliced red onion
- Olive oil
- Red wine vinegar
- Italian seasoning
Recipe
8. Loaded Broccoli Salad
This loaded broccoli salad makes for a filling and nutritious lunch. Toss together bite-size raw broccoli florets, crispy bacon crumbles, shredded cheddar cheese, diced red onion, and a creamy dressing made with mayo, vinegar, mustard, and sweetener. The combo of flavors and textures makes this salad satisfying. Add sliced almonds for extra crunch, or use different nuts like pecans or walnuts. You can also use shredded Brussels sprouts or cauliflower instead of broccoli.
Ingredients:
- Chopped raw broccoli
- Bacon crumbles
- Shredded cheddar cheese
- Diced red onion
- Creamy salad dressing (mayo, vinegar, mustard, sweetener)
Recipe
9. Chicken Pesto Zucchini Boats
Scoop out zucchini halves and stuff with chicken, pesto, and cheese for an easy keto lunch. Bake the stuffed zucchini boats until the veggie is tender and the cheese is melted. The pesto adds big flavor and healthy fats. Leftovers reheat well. Try sprinkling some toasted pine nuts or sunflower seeds on top for crunch. You can also switch up the cheese – feta or goat cheese would be delicious.
Ingredients:
- Zucchini
- Cooked chicken
- Pesto
- Shredded mozzarella
- Parmesan cheese
Recipe
10. Chicken Avocado Boats
Avocado halves make the perfect vessels for this easy chicken salad. Stuff avocado with shredded chicken, diced tomato, sliced red onion, cilantro, lime juice, and seasonings. The creamy avocado balances the chicken salad flavors beautifully. For extra richness, add a dollop of sour cream or Greek yogurt. Toasted pumpkin seeds on top provide an additional tasty crunch.
Ingredients:
- Avocado halves
- Shredded chicken
- Diced tomato
- Thinly sliced red onion
- Chopped cilantro
- Lime juice
- Seasonings (salt, pepper, chili powder)
Recipe
11. Caprese Salad
A caprese salad requires just a few simple ingredients but packs a flavor punch. Layer fresh tomato slices, mozzarella cheese, basil leaves, and drizzle with olive oil and balsamic vinegar. The tomatoes and cheese offer a satisfying combo for keto. Make it more hearty by adding sliced salami or prosciutto. Grilling the tomato and balsamic vinegar helps bring out the flavors. You can also add sliced avocado for extra richness.
Ingredients:
- Tomato slices
- Fresh mozzarella cheese
- Basil leaves
- Olive oil
- Balsamic vinegar
Recipe
12. Buffalo Chicken Salad
Give this salad a kick of buffalo flavor. Toss shredded chicken with hot sauce. Serve over lettuce and top with ranch dressing, shredded cheddar, and celery slices. The cool veggies balance the spicy chicken perfectly. Switch up your hot sauce variety, or add some blue cheese crumbles for even more buffalo flavor. Chopped carrots or jicama also make a nice crunchy, cool addition.
Ingredients:
- Shredded chicken
- Hot sauce
- Lettuce
- Ranch dressing
- Shredded cheddar cheese
- Celery slices
Recipe
13. Salmon Lettuce Wraps
Lettuce makes the perfect low-carb wrap for this protein-packed salmon salad. Combine flaked salmon with diced avocado, shredded carrot, thinly sliced cabbage, green onions, ginger dressing, and seasonings. Spoon into lettuce leaves for a light, refreshing lunch. Add some diced mango or pineapple for a tropical twist. Using Boston or bibb lettuce gives these wraps a more delicate texture.
Ingredients:
- Flaked cooked salmon
- Diced avocado
- Shredded carrot
- Thinly sliced cabbage
- Chopped green onions
- Ginger salad dressing
- Seasonings (sesame oil, soy sauce, chili flakes)
- Lettuce leaves
Recipe
14. Turkey Roll-Ups
For an easy grab-and-go lunch, make these turkey roll-ups. Simply layer sliced turkey with cheeses like provolone or Swiss, plus lettuce or spinach leaves. Roll everything up tightly into a low-carb tortilla-free wrap. Add a smear of pesto mayo or cream cheese spread for extra flavor. Use roasted turkey or smoked turkey for variety.
Ingredients:
- Sliced turkey
- Sliced cheese provolone or Swiss cheese
- Lettuce leaves or spinach
Recipe
15. Tuna Stuffed Avocado
Give your tuna salad a low-carb upgrade by stuffing it into avocado halves. Mix together canned tuna with mayo, celery, onion, mustard, etc. and spoon into halved avocados. Sprinkle the stuffed avocados with sesame seeds or red pepper flakes for added flavor and crunch. Mix in chopped dill pickle and capers for a tangy twist. Top with microgreens instead of sesame seeds for extra nutrition.
Ingredients:
- Avocado halves
- Canned tuna
- Mayonnaise
- Chopped celery
- Diced onion
- Mustard
- Lemon juice
- Sesame seeds or red pepper flakes
Recipe
16. Egg Roll in a Bowl
All the flavors of takeout egg rolls in easy salad form. Simply sauté ground pork or turkey with shredded cabbage, carrots, diced onion, garlic, ginger, and sesame oil. Top with sliced green onions for a tasty keto lunch without the wrappers. Add sliced mushrooms or water chestnuts for extra texture. Stir in shredded chicken or beef instead of pork/turkey for variety.
Ingredients:
- Ground pork or ground turkey
- Shredded cabbage
- Shredded carrots
- Diced onion
- Minced garlic
- Grated ginger
- Sesame oil
- Soy sauce
- Sliced green onions
Recipe
17. Chicken Salad Stuffed Tomatoes
Hollow out small tomatoes and stuff with chicken salad for a cute portable lunch. Mix shredded chicken, mayo, diced celery, seasonings, then fill tomato shells. Top with extra diced celery and parsley for garnish. Switch up the seasoning or add grated parmesan for a twist. Use larger tomatoes or bell peppers instead for a heartier stuffed pepper meal.
Ingredients:
- Small tomatoes
- Shredded chicken
- Mayonnaise
- Diced celery
- Seasonings: onion powder, garlic powder, paprika, salt and pepper
- Diced celery and parsley for garnish
Recipe
18. BLT Lettuce Wraps
The classic BLT sandwich tastes delicious wrapped in lettuce leaves. Simply layer crispy bacon slices, lettuce, tomato slices, and mayo. The lettuce wraps keep it low-carb while all the classic flavors remain. Add sliced avocado for extra creaminess. Use iceberg, romaine, or butter lettuce for different textures. Sprinkle everything with a bit of ranch seasoning.
Ingredients:
- Lettuce leaves
- Bacon slices
- Tomato slices
- Mayonnaise
Recipe
19. Chicken Salad Mason Jar
Pack this chicken salad into mason jars for compact lunches. Layer shredded chicken, mayo, chopped celery, onion, tomatoes, carrots, greens, and seasonings. Top with more lettuce. Just shake, dump into a bowl and enjoy! Use Greek yogurt instead of mayo for a healthier twist. Add nuts or seeds for crunch.
Ingredients:
- Shredded chicken
- Mayonnaise
- Chopped celery
- Diced onion
- Diced tomato
- Shredded carrots
- Lettuce
- Seasonings: garlic powder, salt, pepper
Recipe
20. Cobb Salad
A Cobb salad makes a delicious keto lunch with its mix of flavors and ingredients. Top greens with chicken breast, chopped bacon, hard boiled eggs, avocados, tomatoes, and blue cheese crumbles. Drizzle with a red wine vinaigrette. Make it a full meal by adding grilled shrimp or steak on top. Swap in smoked turkey and feta for a variation.
Ingredients:
- Lettuce or mixed greens
- Chicken breast
- Bacon crumbles
- Hard boiled egg
- Avocado slices
- Tomato
- Blue cheese crumbles
- Red wine vinaigrette
