60 Delicious Keto Meal Prep Ideas You Can Make Ahead
Over 60 delicious keto recipe ideas for meal prepping. Save time, and money with these amazing low carb recipes that are perfect for meal prepping and batch cooking.
Whether you need a low carb packed lunch for work, a make ahead dinner, or you are wondering how to find low carb ideas to meal prep for the upcoming week, this round up has the best keto meal prep ideas with over 60 amazing low carb recipes.
These free meal prep recipes come to us from some amazing creators around the web that we love, and you should know if you are on a keto diet for weight loss or other health related goals. Many of these recipe are the reason I have been able to maintain the diet for over 7 years and now you can too!
Air fryer recipes, slow cooker, Instant pot, casseroles, sheet pan meals, and even low carb vegetarian recipes that are perfect for meal prepping.
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Keto Meal Prep Ideas
Keto chili, curry, frittatas, cauliflower rice skillets, and more. These all purpose low carb recipes are perfect for meal prepping and use standard kitchen appliances like the oven or stove.
An easy recipe for homemade Italian meatballs without breadcrumbs! Served in a rich tomato sauce these meatballs are a high protein low carb meal for the whole family!
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A simple Indian yellow chicken curry with common spices and ingredients. A great introduction to making curry, this Indian dish is full of authentic flavours and is low carb/keto friendly. Just 5.3g net carbs per serving.
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You can thank Emily from One Lovely Life for this amazing paleo beef and broccoli. Made with only healthy ingredients, this recipe can be made in big or small batches, and tastes even better the next day, making it a perfect choice for meal prepping.
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Buttery soft simmered slices of pork shoulder stir fried in a Thai flavour sauce of ginger, garlic, onions, peppers., chilies, soy and lemongrass. Served over low carb crispy pan fried cabbage as a keto friendly meal.
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Everything you love about a cheeseburger without the bun. This loaded keto salad bowl is very quick and easy to make. Full of seasoned ground beef, crumbled bacon, cheese, and your favourite low carb burger toppings drizzled with a simple homemade burger dressing, this low carb high protein salad bowl eats like a meal.
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The great thing about salad boats is how easy they are to pack and prep. Jennifer from Low Carb Inspirations gives us these delicious lettuce boats packed with a mouthwatering tuna salad. If you have ever made tuna salad before, you know it makes great leftovers and taste even better the next day. Pack this easy to make meal with some fresh leaves of romaine lettuce and assemble them right before you eat as a healthy low carb lunch, snack, or dinner.
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An easy homestyle chili with low carb beans. This simple keto chili recipe is warm and comforting. A meaty low carb protein packed recipe full of spicy chorizo, ground beef, black beans, and bold, robust spices in a rich tomato and red wine gravy. Just 8g net carb per hearty bowl full!
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Tayo from Low Carb Africa shared this sausage and pepper filled cauliflower rice skillet and we sure are glad they did. It takes only 25 minutes to make and is a hearty one pan meal in itself. Rice skillets are so versitile and hold up well in fridge so you can just grab, heat, and eat.
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The lowest carb pizza you will ever make! Carnivore friendly and packed with protein this 3 ingredient pizza crust is made with shredded chicken, cheese, and egg, nearly zero carbs! Top with your favourite sauces and toppings for an easy low carb dinner ready in under 30 minutes. Check out the how to video below!
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Kelly from Life Made Keto shares 9 delicious ways to make keto egg cups. These make ahead egg muffins are super portable and easy to pack for lunch, a quick snack, or enjoy as a breakfast on the go. With 9 different flavours you will never get bored!
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A low carb Jambalaya recipe made with chicken, sausage, shrimp and cauliflower rice in a tomato based creole spiced gravy. A hearty one pot low carb meal with 10g net carbs per serving.
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A frittata is an Italian open faced omelette full of crispy bacon, sauteed spinach, onions, and gooey melted cheese. This fluffy baked frittata recipe is a quick, one pan low carb breakfast that is easy to make. Ready in 20 minutes, this healthy crustless quiche is packed with flavour and protein.
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Fast, easy, and simple to make, this one pan chicken pesto and veggie dinner from Budget Bytes is a meal preppers dream. It holds up well in the fridge, reheats easily, and can be cooked in large batches for packed lunch, quick dinners, or last minute meals.
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This quick and easy low carb high protein meal is ready in under 30 minutes. This super simple to make recipe features tender pieces of pan seared boneless skinless chicken tossed in a simple homemade Gremolata. A quick, healthy low carb recipe that anyone can make perfect for busy weeknights.
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Karly from That Low Carb Life gives us a fresh take on cauliflower rice with an Italian inspired meal. Full of protein rich ground beef, and savoury spices, this keto meal prep recipe is quick to make and uses only a easy to find ingredients.
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Arman from Big Mans World gives us his take on 10 minute stir fry. This one pan recipe comes together in a flash and is full of fresh low carb veggies and tender slices of chicken in a savoury stir fry sauce. A perfect keto recipe for batch cooking or meal prep, this can be stored in the fridge for a week in individual portions, or frozen for a quick thaw, heat, and serve meal on busy weeknights.
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Creamy and thick, this low carb cauliflower, leek, and chicken soup is easy to make and a perfect meal to warm you up on cold days. Based on traditional potato leek soup, this low carb high protein soup is ready in under an hour and uses only one pot! A classic low carb comfort food that is freezer friendly and great for meal prep.
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Air Fryer Meal Prep Ideas for Keto
The air fryer is an absolutely game changing appliance and they make meal prepping so simple. These amazing low carb recipe are not only great for meal prep, but they can be made in the air fryer.
If you dont have an air fryer, here are two the we know and love to use!
Air fryer chicken kofta is an incredibly easy and flavourful recipe for when you need a healthy meal, snack, or appetizer, ready in under 30 minutes. Great for packed lunches and meal prep, these kebabs are made with ground chicken, seasoned Middle Eastern herbs and spices this simple kebab recipe uses no carby fillers or binders, and is gluten free. Chicken kofta is a healthy high protein low carb recipe that pairs well with salad, coleslaw, fragrant cauliflower rice pulao, or wrapped into your favourite low carb flatbread.
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Dirty wings are double fried, double sauced chicken wings with enormous flavour. These air fryer Buffalo wings are keto friendly made with a simple homemade Buffalo sauce. These can be made in large batches after frying and stored in the fridge until you are ready to eat. When you need a meal, all you have to do is pop them back into the fryer for the second fry, sauce em' up and you have freshly fried wings whenever you are hungry.
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Bunless burgers have been a keto staple for years. Save yourself a trip to the drive through and make a batch of these Air Fryer Turkey burgers from Bailey at Basics with Bails. Pair with cut veggies, salad, cheese, and your favourite low carb bun and you can have a full weeks worth of packed lunches ready in no time.
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One of the most popular recipe on my site, these pork rind coated chicken fingers are so easy to make and can be baked or cooked in the air fryer. The mayo and pork rind coating is super crispy, and these chicken finger reheat very well. A great meal prep idea to serve over homemade Caesar salad as a keto chicken Caesar, or inside low carb tortillas as a crispy chicken wrap.
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Steak bites in the air fryer are easy to make, and ready in 10 minutes. Paired with a mouthwatering garlic butter, these steak bites from Taste of Home can be enjoyed as a meal on their own or paired with your favourite salad, coleslaw, or side. You are only limited by the size of your air fryer meaning you can make these in big enough batches to enjoy for days.
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With just 3 ingredients and 10 minutes of cook time, Annie from KetoFocus gives us the perfect pork chops for meal prepping. Cook, rest, and reheat as needed these pork chops pair well with salads, low carb mash, roasted veggies.
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These delicious shrimp from Samantha's Everyday Family Cooking are about as quick and easy as it gets thanks to the air fryer. Seasoned with a lemon pepper seasoning, these shrimp are great for topping salads, salad boats, served over coleslaw, or stuffed into a low carb tortilla as a simple shrimp taco. Thanks to the lightning fast cooking time you can keep a batch fo raw shrimp marinating in the fridge to cook up at a moments notice, or precook enough for a few days.
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Low Carb Yum is a treasure trove of amazing keto recipes like these air fryer Buffalo cauliflower bites. They make a great snack or appetizer, but whip up a big batch of these and pair them with a simple side, you'll have a ready to go low carb vegetarian meal you can use for lunches, dinners, or a quick bite to eat.
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Slow Cooker and Instant Pot Meal prep
Make your life simple with these set it and forget it keto recipes made in the slow cooker, or Instant pot. Whether you are looking for a hot and ready low carb meal after a long day of work, or something savoury to batch for packed lunches, these meal prep ideas have you covered.
If you don’t have a slow cooker or and Instant Pot here are some options we love:
A mouthwatering Thai coconut curry with tender pieces of pork shoulder simmered in a spiced aromatic gravy. This low carb, and paleo friendly curry is cooked in the Instant pot making it a very easy dish to batch . Pairs very well over cauliflower rice, and reheats well for a delicious low carb meal.
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This keto Tuscan soup from Christina at eatwell101.com is a hearty meal full of Italian sausage in a creamy savoury broth. Made in the instant pot, this soup is perfect for making in large batches and refrigerates well. Simply heat and enjoy as a warm and comforting low carb meal in minutes.
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Beef korma is an authentic Indian beef curry full of tender chunks of yogurt marinated beef in a rich and creamy spiced gravy. This low carb curry recipe is straight from my Dadi's cookbook and is full of traditional Indian spices and flavours. This easy low carb Indian dinner recipe can be made on the stove top, in a slow cooker, or the instant pot and pairs well with cauliflower rice, celeriac bhaji, or your favourite keto flatbread as a healthy and satisfying meal.
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Dont let the simplicity of this site dissuade you, Linda is an OG keto recipe blogger and her recipes are classic keto deliciousness. I can personally attest to how delcious and satsifying thsi soup is. My mother has been making this for me since high school and I still crave it. The broth has pureed cauliflower with meaty pork sausage making this soup fit for even the hungriest of meal preppers.
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The foodie behind The Recipe Critic Alyssa brings us another banger. Crockpot crack chicken is a popular keto staple. I guarantee you'll make this again and again. This chicken is a dump and go crockpot meal you can make in large batches and divide for meal prep. It makes excellent leftovers, reheats well, and when paired with a crunchy keto coleslaw or cheese biscuits, can be a satisfying packed lunch, or weeknight dinner.
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Mississippi Mud Roast is another classic, old school keto recipe we've been enjoying for years. This version from Donna at The Slow Roasted Italian is so simple, and easy to batch cook. Another dump and go slow cooker meal, this recipe can be paired with easy cauliflower mash or a simple salad like my cucumber salad.
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If you love pulled pork, you will love this sugar free slow cooker pulled pork from Janessa at The Nessy Kitchen. No sugary BBQ sauces, no artificial sweeteners, just simple seasonings and spices. This pulled pork can be stuffed into a low carb tortilla (homemade or store bought), piled onto keto cheese biscuits, lettuce boats, or served with a fresh, crunchy coleslaw like my easy dill pickle slaw.
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Who doesn't love a nice bowl of mac and cheese! This take on a classic from Sabra at This Moms Menu is made with cauliflower and cooked in the slow cooker for an easy set it and forget it meal. Enjoy it after a long day of work or divvy it up into smaller containers as a comforting heat and eat meal.
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Made purposefully for keto vegetarians, this cauliflower curry from Priya at Keto for India is on of the many delectable dishes on this site. This easy to meal prep low carb curry uses the instant pot, making it a hands off recipe you can make in large batches. Pair this with a side of my Golden Turmeric Cauli Rice, or Zucchini and Egg Bhaji, and you'll have a weeks worth of meals ready in well under 1 hour.
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Keto Sheet Pan Recipes for Meal Prep
Sheet pan meals are a real time energy saver after a long day. Just toss everything on the baking tray and into the oven to cook. Great for making large batches ahead of time, meal prep, or healthy hands off meals.
Flattened chicken breasts coated in mayo to keep them moist, and then crusted with crushed pork rinds and parmesan cheese, before being naked to crisp perfection and topped with a homemade low carb marinara, and melted mozzarella cheese. A low carb version of the Italian inspired classic chicken parm.
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A hassle free sheet pan recipe for foil pack Italian sausage and peppers. Peppers, onions, sausage, and crushed tomatoes, reverse braised in the oven and served with melted cheese. 7g net carbs per serving.
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Low Carb Honey Dijon Sheet Pan Salmon and Crispy Broccoli is a full meal ready in less than an hour. With less than 10g net carbs per serving, this recipe makes a an easy yet flavourful keto friendly or low carb dinner.
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Mini fathead pizzas are simple and quick low carb treat that will bring back childhood memories. Share this keto friendly snack with the whole family during game nights, pot lucks, parties, or an afternoon snack!
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Kasey Trenum shares her sheet pan sausage and veggie bake and its a must try for keto meal preppers. It even has instructions for making this in the air fryer making this an easy to make and clean recipe.
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Have you ever experienced the fresh burst of summer flavours from a Caprese salad? Well this sheet pan chicken dinner from Agnieszka, the creator behind Wholly Tasteful takes all the yummyness of Caprese salad and pairs it with protein packed chicken for a simple, hands off meal. Another easy low carb recipe for batch cooking and meal prep that is full of fresh, bright flavours.
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I know you'll love this one from Julias Album! Succulent chicken breasts topped with homemade spinach an artichoke, sundried tomatoes, and gooey melted cheese. even better, its an easy to prepare sheet pan dinner ready in less than an hour and it makes great leftovers for packed lunches, meals prep, or as a make ahead weeknight dinner.
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If you have a sheet pan and 30 minutes, then you are in for a great meal with this sheet pan jambalaya. A unique idea is brought to us by Amy from Wholesomeliscious and its a must try. Cauliflower rice, roasted pepper, jumbo shrimp, and kielbasa sausage make this one pan dinner a wholesome hearty meal. Divde this up into multiple portions or have it ready for a quick bake and serve weeknight meal, you wont be disappointed.
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This sheet pan meal is made especially for keto meal preppers by Lindsay at Cotter Crunch. The homemade marinade adds incredible flavour to this sheet pan recipe, you wont even miss the meat! Of course if you are so inclined adding chopped chicken to this recipe will pack in the protein makin if a healthy, and easy recipe for high protein meal preppers.
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Low Carb Casseroles for Meal Prepping
You cant mention meal prepping without thinking about casseroles. there is a reason casseroles have been a staple in households for over a century. Often made with easy to find pantry ingredients, casseroles make great leftovers and store well.
A hearty and meaty keto zucchini lasagna with less than 8g of net carbs per serving! This recipe features a meat lovers tomato sauce with ground beef and Italian sausage, oven roasted parmesan zucchini noodles, and a creamy ricotta cheese filling.
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A truly decadent low carb Shepherd's pie recipe. Roasted cauliflower mash, a top a bed of seasoned ground beef, bacon, and peas, with a layer of Whiskey glazed caramelized onions in between. Less than 10g net carbs per serving in this hearty keto meal.
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Everything you love about pizza in an easy to make casserole. Kaylyn's kitchen is well known for this recipe and for good reason. Its not only delicious, but it makes even better leftovers, can be easily divided, and reheats in the oven, air fryer, or microwave. This one pan meal can be made in advance and heated when youneed something to eat quickly.
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Filled with cheese, bacon, and mushrooms, this breakfast casserole from Low Carb with Jennifer is a great make ahead for busy morning breakfasts or packed lunches.
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If you are not familiar with Carolyn from All day I dream about food, you should be. This chicken and broccoli casserole is far from the only delicious recipe on her website. She has AMAZING desserts as well. She calls this casserole "stunningly easy" which is exactly what you want to hear for meal prepping. Make this casserole as big as you want, divide it, freeze it, reheat it, and save yourself a bunch of time.
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With very little prep time, low carb Mexican lasagna from Nicole and Step Away From The Carbs is a must try. Like any lasagna, this recipe can be divided into packed lunches, or made ahead of time and baked on a busy weeknight as an easy low carb prepped meal.
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Low Carb Vegetarian Meal Prep Ideas
We didnt forget about our low carb vegetarians. Here are some amazing vegetarian recipes that work well for meal prepping.
Of course you can easily add your favourite protien to any of these recipes should you choose.
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Here is a meal prep idea for my keto vegans. An easy burrito bowl with cauliflower rice from Eating Well. Crumbled tofu, cauliflower rice and all the fixins, these burrito bowls are made to for preppers and are ready in just 25 minutes. If you are looking for a low carb vegan meal prep, this tasty and easily customizable recipe is for you!
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Curry is on of my all time favourite foods because it makes the best leftovers. It often tastes even better the next day after its had a chance to sit and build those delicious yet complex flavours making it an ideal choice for meal prepping. This vegan coconut curry from Eatsmarter.com is packed with low carb veg in a rich and creamy curry gravy served over low carb cauliflower rice.
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Another banger from Eating well, this salad is meant to be enjoyed as a packed lunch and is inspired by everyone's favourite spinach and artichoke dip. The recipe even has tips for keeping the salad nice and fresh so you can enjoy a week of delicious lunches.
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Holly from Spend with Pennies has been providing us with amazing recipes for years, and these veggie egg muffins are no exception. Packed with protein and low carb these vegetarian egg bites are unmatched in there portability and ease of preparation. Made for meals on the go, these egg muffins can be packed as a lunch, enjoyed warm or cold, and are super easy to customize.
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Whether you are looking to add some variety to your weekly keto meal plan, or just getting started on a healthy keto diet and are looking to save some time and effort in the kitchen, we hope you found some great meal prep ideas and inspiration. With over 60 delicious recipe from some top tier creators around the internet this comprehensive list has the best keto meal prep ideas you will find.
Leave a comment below and tell us your favourite one!