20 Delicious Keto Meal Prep Recipes You Need to Try

If you’re looking to stick to your keto diet without spending all your time in the kitchen, meal prep is your new best friend! Here’s a handy list of 20 awesome keto meal prep recipes that are not only easy to make but also packed with flavor. Get ready to simplify your week while enjoying tasty and satisfying dishes that fit perfectly into your low-carb lifestyle!

Savory Egg Muffins with Veggies

Savory egg muffins are a delicious and convenient way to start your day. Packed with vibrant veggies and protein, these muffins are not only flavorful but also simple to make. They’re perfect for meal prep, giving you a quick breakfast option that can be stored in the fridge for a busy week ahead.

The taste of these muffins is wonderfully satisfying, with each bite bursting with the freshness of the vegetables and the richness of the eggs. Ideal for anyone following a keto diet, they can easily be customized with your favorite ingredients. Plus, they’re a hit with kids and adults alike!

Ingredients

• 6 large eggs
• 1/2 cup bell peppers, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 1/4 cup spinach, chopped
• 1/2 cup shredded cheese (cheddar or mozzarella)
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with olive oil.
2. In a mixing bowl, whisk the eggs together until well blended. Season with salt and pepper.
3. Fold in the diced bell peppers, halved cherry tomatoes, sliced olives, chopped spinach, and shredded cheese.
4. Pour the egg mixture into the greased muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Allow them to cool slightly before removing from the tin. Enjoy warm or store in the fridge for later!

Zesty Lemon Garlic Chicken Thighs

These Zesty Lemon Garlic Chicken Thighs are a flavorful delight that brings a burst of freshness to your dinner table. With a perfect balance of tangy lemon and aromatic garlic, this dish is sure to please everyone. It’s simple to prepare, making it an ideal choice for busy weeknights or meal prepping for the week ahead.

The juicy chicken thighs soak up the marinade, resulting in tender meat with a deliciously crispy skin. Pair them with some veggies or a salad for a complete keto-friendly meal. Enjoy the bright flavors and ease of this recipe!

Ingredients

• 4 chicken thighs
• 1/4 cup olive oil
• 3 cloves garlic, minced
• Juice and zest of 2 lemons
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Fresh parsley, chopped (for garnish)
• Lemon slices (for garnish)

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, oregano, salt, and pepper. Add the chicken thighs, ensuring they are well coated. Cover and marinate in the refrigerator for at least 30 minutes.
2. Preheat the Oven: Preheat your oven to 375°F (190°C).
3. Bake the Chicken: Place the marinated chicken thighs on a baking sheet. Bake for 30-35 minutes, or until the chicken is cooked through and the skin is crispy.
4. Garnish and Serve: Remove from the oven and garnish with fresh parsley and lemon slices. Serve with your favorite low-carb sides!

Creamy Spinach and Artichoke Chicken

Creamy Spinach and Artichoke Chicken is a delightful dish that combines tender chicken with a rich, creamy sauce featuring vibrant spinach and artichoke hearts. This recipe is not only packed with flavor but also fits perfectly into a keto meal plan, making it a great option for those watching their carb intake.

It’s quite simple to make, requiring minimal ingredients and cooking time. The creamy texture paired with the savory taste of the chicken will have everyone coming back for seconds!

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup heavy cream
• 1/2 cup cream cheese
• 1 cup fresh spinach, chopped
• 1 cup canned artichoke hearts, drained and chopped
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. Prepare the Chicken: Season the chicken breasts with salt, pepper, and Italian seasoning. Heat olive oil in a large skillet over medium heat and add the chicken. Cook for 6-7 minutes on each side until golden brown and cooked through. Remove from skillet and set aside.
2. Make the Sauce: In the same skillet, add minced garlic and sauté for about 1 minute. Then, add heavy cream, cream cheese, and Parmesan cheese. Stir until the cheeses are melted and the sauce is smooth.
3. Add Spinach and Artichokes: Stir in the chopped spinach and artichoke hearts. Cook for another 2-3 minutes until the spinach is wilted.
4. Combine: Return the chicken to the skillet and coat it well with the creamy sauce. Let it simmer for an additional 2 minutes.
5. Serve: Plate the chicken and pour the remaining sauce over the top. Enjoy!

Balsamic Glazed Brussels Sprouts

Balsamic glazed Brussels sprouts are a delicious and tangy side dish that packs a punch of flavor. With their crispy edges and tender interiors, these sprouts are drizzled with a sweet and tangy balsamic reduction that enhances their natural earthiness. This recipe is simple to make, allowing you to bring a gourmet touch to your table without much fuss.

Whether you’re prepping for a family dinner or looking for a tasty addition to your weekly meal prep, these Brussels sprouts are sure to impress. They offer a great balance of savory and sweet flavors, making them a versatile choice for any meal.

Ingredients

• 1 lb Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup balsamic vinegar
• 2 tablespoons honey or sugar substitute for keto
• 1 teaspoon garlic powder

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the halved Brussels sprouts with olive oil, salt, pepper, and garlic powder until well coated.
3. Spread the sprouts on a baking sheet in a single layer and roast for 20-25 minutes, or until they are golden brown and crispy.
4. While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan over medium heat. Bring to a simmer and reduce for about 5-10 minutes until thickened.
5. Once the Brussels sprouts are done, drizzle the balsamic glaze over them and toss to coat evenly before serving.

Spicy Beef and Broccoli Stir-Fry

This Spicy Beef and Broccoli Stir-Fry is a quick and tasty dish that’s perfect for anyone on a keto diet. The combination of tender beef, fresh broccoli, and a spicy sauce creates a flavor explosion that keeps your taste buds happy. Plus, it’s simple to whip up in just about 30 minutes, making it an ideal meal prep option for busy weekdays.

The crunchiness of the broccoli pairs beautifully with the savory beef, while the spices add just the right amount of heat. With a rich, glossy sauce coating each bite, this stir-fry is satisfying and nutritious without compromising your keto goals.

Ingredients

• 1 lb flank steak, thinly sliced
• 3 cups broccoli florets
• 2 tablespoons olive oil
• 2 tablespoons soy sauce (or coconut aminos for a keto-friendly option)
• 1 tablespoon chili garlic sauce
• 1 teaspoon ginger, minced
• 2 cloves garlic, minced
• 1 tablespoon sesame oil
• Sesame seeds for garnish
• Optional: sliced red chili for extra heat

Instructions

1. Prepare the Beef: In a bowl, mix the sliced flank steak with soy sauce and chili garlic sauce. Let marinate for at least 10 minutes.
2. Cook the Broccoli: In a large skillet or wok, heat olive oil over medium-high heat. Add broccoli florets and cook for about 3-4 minutes until bright green and tender-crisp. Remove from the skillet and set aside.
3. Stir-Fry the Beef: In the same skillet, add the marinated beef, ginger, and garlic. Stir-fry for about 5-6 minutes until the beef is cooked through.
4. Combine: Add the broccoli back into the skillet, pour in sesame oil, and toss everything together until well coated.
5. Serve: Garnish with sesame seeds and optional sliced chili before serving. Enjoy your flavorful and spicy meal!

Cheesy Cauliflower Casserole

Cheesy Cauliflower Casserole is a comforting and satisfying dish that brings together the rich flavors of cheese and the subtle nuttiness of cauliflower. This dish is perfect for anyone looking to enjoy their favorite comfort foods while sticking to a keto diet. It’s creamy, cheesy, and has a delightful crunch on top, making it a hit at any table.

Not only is this casserole delicious, but it’s also simple to make. With just a few ingredients and minimal prep, you can whip up a dish that will please even the pickiest eaters. Perfect for meal prep, it stores well in the fridge and can be easily reheated for quick lunches or dinners.

Ingredients

• 1 large head of cauliflower, cut into florets
• 1 cup heavy cream
• 2 cups shredded cheddar cheese
• 1/2 cup cream cheese, softened
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper, to taste
• 1/2 cup grated Parmesan cheese
• 1/2 cup crispy bacon bits (optional)

Instructions

1. Preheat your oven to 375°F (190°C). In a large pot, bring salted water to a boil and add the cauliflower florets. Cook for about 5-7 minutes until tender, then drain and set aside.
2. In a large mixing bowl, combine heavy cream, cream cheese, garlic powder, onion powder, salt, and pepper. Stir in 1 1/2 cups of cheddar cheese until smooth.
3. Add the cooked cauliflower to the cheese mixture and stir until the florets are evenly coated. Transfer the mixture to a greased baking dish.
4. Top the casserole with the remaining cheddar cheese and sprinkle the grated Parmesan cheese on top. If using, add crispy bacon bits for extra flavor.
5. Bake in the preheated oven for 25-30 minutes or until the top is golden and bubbly. Allow to cool slightly before serving.

Avocado Shrimp Salad

Avocado Shrimp Salad is a delightful mix of fresh flavors and textures. The creaminess of the avocado pairs perfectly with the sweetness of the shrimp, making every bite satisfying. This dish is not only tasty but also super easy to whip up, making it perfect for busy weeknights or meal prep.

The combination of crisp vegetables and zesty lime dressing adds a refreshing touch, ensuring you get a burst of flavor in every forkful. Plus, it’s a keto-friendly option that’s packed with healthy fats and protein.

Ingredients

• 1 pound cooked shrimp, peeled and deveined
• 2 ripe avocados, diced
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• Juice of 2 limes
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked shrimp, diced avocados, cucumber, cherry tomatoes, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, salt, and pepper.
3. Pour the dressing over the salad and gently toss to combine.
4. Serve immediately or refrigerate for up to an hour to let flavors meld.

Buffalo Chicken Lettuce Wraps

Buffalo Chicken Lettuce Wraps are a deliciously spicy and satisfying dish that brings together tender chicken, zesty buffalo sauce, and crisp lettuce leaves. These wraps offer a great low-carb alternative to traditional sandwiches, making them perfect for those following a keto diet. They’re easy to whip up and are sure to please both spice lovers and those looking for a healthier option.

The flavor is bold yet balanced, with the crunch of the lettuce enhancing the juicy chicken. Serve these wraps as a tasty lunch or a fun appetizer at your next gathering. They’re quick to prepare and can be made in advance for meal prep, making your weeknight dinners a breeze!

Ingredients

• 2 cups cooked chicken, shredded
• 1/2 cup buffalo sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 head of romaine or butter lettuce, leaves separated
• 1/4 cup ranch or blue cheese dressing

Instructions

1. In a skillet, heat olive oil over medium heat. Add shredded chicken, garlic powder, onion powder, salt, and pepper. Stir in buffalo sauce and cook until heated through.
2. Remove from heat and let cool slightly. Spoon the buffalo chicken mixture into the lettuce leaves.
3. Drizzle ranch or blue cheese dressing on top of the chicken in each lettuce wrap.
4. Serve immediately and enjoy your flavorful, low-carb meal!

Herbed Pork Chops with Asparagus

Herbed pork chops with asparagus make for a delightful and satisfying meal that’s full of flavor. The combination of juicy pork chops seasoned with a mix of herbs, paired with tender asparagus, creates a plate that’s not only tasty but also visually appealing. This dish is simple to prepare, making it perfect for weeknight dinners or meal prep for the week ahead.

The pork chops are marinated to infuse them with delicious herb flavors, then grilled or pan-seared to perfection. The asparagus cooks quickly, allowing you to have a complete, low-carb meal ready in no time. It’s a wonderful option for those following a keto diet, providing protein and healthy greens in every bite.

Ingredients

• 4 bone-in pork chops
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• Fresh parsley for garnish (optional)

Instructions

1. Marinate the Pork: In a bowl, mix olive oil, minced garlic, oregano, thyme, salt, and pepper. Coat the pork chops in the marinade and let them sit for at least 30 minutes.
2. Prepare the Asparagus: While the pork is marinating, preheat your grill or skillet over medium-high heat. Toss the trimmed asparagus with a bit of olive oil, salt, and pepper.
3. Cook the Pork Chops: Grill the pork chops for about 6-7 minutes on each side, or until they reach an internal temperature of 145°F (63°C). Add lemon slices to the grill for the last few minutes of cooking.
4. Cook the Asparagus: In the same pan or on the grill, add the asparagus and cook for about 4-5 minutes until tender but still crisp.
5. Serve: Plate the pork chops with the grilled asparagus, garnish with fresh parsley if desired, and enjoy your healthy meal!

Cauliflower Fried Rice

This cauliflower fried rice is a tasty and low-carb twist on a classic dish. With its vibrant colors and a mix of fresh veggies, it’s not just healthy but also full of flavor.

Simple to make, this recipe can be whipped up in about 20 minutes, perfect for a quick weeknight dinner or meal prep for the week ahead. The cauliflower rice acts as an excellent base, soaking up all the delicious seasonings.

Ingredients

• 1 medium head of cauliflower, grated or processed into rice-sized pieces
• 2 tablespoons olive oil
• 1 cup bell pepper, diced
• 1 cup green onions, sliced
• 1/2 cup frozen peas
• 2 large eggs, beaten
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: Remove the leaves and stem from the cauliflower and cut it into florets. Use a food processor or box grater to turn it into rice-sized pieces.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add diced bell pepper and green onions, cooking until tender, about 3-4 minutes.
3. Cook the Cauliflower Rice: Add the cauliflower rice and frozen peas to the skillet. Stir in garlic powder, soy sauce, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender.
4. Add the Eggs: Push the cauliflower mixture to one side of the skillet and pour the beaten eggs on the other side. Scramble the eggs until cooked, then mix everything together.
5. Serve: Taste and adjust the seasoning if necessary. Serve hot, garnished with extra green onions if desired.

Stuffed Bell Peppers with Quinoa

Stuffed bell peppers with quinoa are a delicious and colorful meal option that brings together a variety of flavors and textures. The sweetness of the bell peppers complements the nutty taste of quinoa, making it a satisfying dish that’s not only nutritious but also visually appealing. This recipe is straightforward and perfect for meal prep, allowing you to enjoy healthy meals throughout the week.

Each bite is a delightful mix of savory filling and tender peppers, making them a favorite for both kids and adults. Plus, you can easily customize the filling with your favorite ingredients, ensuring everyone at the table is happy!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup shredded cheese (optional)
• Fresh cilantro for garnish

Instructions

1. Preheat 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 saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy.
4. In a large bowl, mix the cooked quinoa, black beans, corn, cumin, chili powder, garlic powder, diced tomatoes, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture and place them upright in the baking dish. If using cheese, sprinkle it on top.
6. Cover the dish with foil and bake for 25-30 minutes. Remove the foil for the last 10 minutes to allow the cheese to melt and brown if desired.
7. Garnish with fresh cilantro before serving.

Keto Taco Salad in Avocado Bowls

Keto Taco Salad in Avocado Bowls is a fresh and satisfying dish that perfectly combines the rich creaminess of avocado with zesty taco flavors. This recipe is not only delicious but also easy to prepare, making it ideal for any meal prep. The crunch of fresh vegetables and the savory taste of seasoned protein create a delightful balance that is sure to please your palate.

This recipe is a great choice for anyone looking to stick to a keto diet while enjoying a hearty meal. The avocado bowls serve as a perfect vessel, holding all the flavors together while adding a healthy dose of fats. Whether you’re packing this for lunch or serving it at dinner, it’s a fun and nutritious option.

Ingredients

• 2 ripe avocados
• 1 cup cooked ground beef or turkey
• 1 cup diced tomatoes
• 1/2 cup chopped red onion
• 1/2 cup chopped bell peppers
• 1 cup shredded lettuce
• 1/4 cup shredded cheese (cheddar or mozzarella)
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1 teaspoon taco seasoning
• Salt and pepper to taste

Instructions

1. Prepare the Avocados: Cut the avocados in half and remove the pit. Scoop out a little bit of the flesh to create a larger bowl for the filling.
2. Mix the Filling: In a mixing bowl, combine cooked ground meat, diced tomatoes, chopped onions, bell peppers, shredded lettuce, taco seasoning, olive oil, lime juice, salt, and pepper. Stir until well combined.
3. Assemble: Spoon the filling into the avocado halves, generously packing them until overflowing.
4. Top with Cheese: Sprinkle shredded cheese on top of each filled avocado bowl.
5. Serve: Enjoy your Keto Taco Salad immediately, or cover and refrigerate for meal prep throughout the week.

Coconut Curry Salmon with Spinach

Coconut Curry Salmon with Spinach is a delightful dish that combines rich flavors for a satisfying meal. The tender salmon fillet is infused with coconut milk and a blend of aromatic spices, creating a creamy curry sauce that elevates the fish to a new level. Paired with fresh spinach, this dish not only tastes amazing but is also packed with nutrients.

This recipe is simple and quick to prepare, making it perfect for a weeknight dinner or meal prep. Whether you’re following a keto diet or just looking for a healthy meal option, this salmon dish is sure to please your taste buds and keep you full.

Ingredients

• 2 salmon fillets
• 1 cup coconut milk
• 1 tablespoon red curry paste
• 1 tablespoon olive oil
• 2 cups fresh spinach
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Fresh lime wedges for serving

Instructions

1. Heat olive oil in a skillet over medium heat. Add garlic and ginger, sautéing until fragrant.
2. Stir in the red curry paste and coconut milk, mixing until well combined.
3. Add the salmon fillets to the skillet, skin side down. Season with salt and pepper. Cook for about 5 minutes.
4. Carefully flip the salmon and cook for an additional 5 minutes, or until the salmon is cooked through.
5. In the last minute of cooking, add the fresh spinach to the skillet, stirring until wilted.
6. Serve the salmon with the coconut curry sauce drizzled over it and a squeeze of lime juice.