30 Keto Meal Prep Ideas

by Joanna
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Look no further if you’re following a keto diet and need some meal prep inspiration. We’ve created a list with 30 keto meal prep ideas that are super easy to make and perfect for those days when you don’t have so much time for cooking. 

30 Keto Meal Prep Ideas

We all know that it can be difficult to come up with new and exciting ideas when it comes to meal prep. That’s why we’ve compiled this list with mouthwatering keto-friendly meal prep ideas to keep you satisfied and on track during the day.

Starting from quick and delicious breakfasts to satisfying lunches and dinners, these keto recipes will impress everyone, even if they are not following a keto diet.

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What Type Of Foods Can I Include In Keto Meal Prep?

When it comes to keto meal prep, you can include a wide variety of foods that are low in carbohydrates and high in healthy fats. Here are some food categories and specific examples of foods you can include:

  • Protein:
    • Chicken breast
    • Turkey breast
    • Beef (such as steak or ground beef)
    • Pork (such as tenderloin or chops)
    • Fish (such as salmon, tuna, or cod)
  • Healthy Fats:
    • Avocado
    • Coconut oil
    • Olive oil
    • Nuts (such as almonds, walnuts, or macadamia nuts)
    • Seeds (such as chia seeds, flaxseeds, or pumpkin seeds)
  • Non-Starchy Vegetables:
    • Leafy greens (such as spinach, kale, or lettuce)
    • Cruciferous vegetables (such as broccoli, cauliflower, or Brussels sprouts)
    • Bell peppers
    • Zucchini
    • Asparagus
  • Low-Carb Grains and Seeds:
    • Quinoa
    • Chia seeds
    • Flaxseeds
    • Hemp seeds
  • Dairy and Dairy Alternatives:
    • Cheese (such as cheddar, mozzarella, or feta)
    • Greek yogurt (choose plain and unsweetened options)
  • Eggs and Egg Products:
    • Whole eggs
    • Egg whites
    • Hard-boiled eggs
  • Healthy Snacks:
    • Olives
    • Pork rinds
    • Nut butter (such as almond or peanut butter)
    • Keto-friendly protein bars or shakes
  • Herbs, Spices, and Flavorings:
    • Garlic
    • Ginger
    • Cumin
    • Turmeric
    • Lemon juice
    • Vinegar (such as apple cider or balsamic)

 Tips For Making Keto Meal Prep Easier And Efficient

  • Invest in meal prep containers of the best quality.
  • Read the instructions carefully since some dishes may need to be cooked and then stored in the freezer, and others only assembled and then frozen without cooking.
  • Use multi-purpose ingredients. Try choosing ingredients that can be used in multiple meals. For example, you can cook chicken breast and then use it in salads, stir-fries, and wraps.
  • Use a slow cooker or instant pot since they are great tools for keto meal prep. Add your ingredients, set the timer, and let the appliance work for you.
  • Don’t forget to label your freezer meals. Write on the containers the date, name, and cooking directions.

Is Meal Prep Good On A Keto Diet?

Sure, meal prep is a great option for those following a keto diet, and not only since it helps you plan your meal in advance and ensure that you are receiving the proper ratio of macronutrients.

Also, by meal prepping, you can save time and money by preparing your meals in advance and avoiding unhealthy fast food options when you are starving and in a hurry.

Main Steps For Meal Prep

  • Plan your meals: Decide on the meals you want to prepare for the week, including breakfast, lunch, dinner, and snacks. Take into consideration your dietary goals, taste preferences, and the nutritional requirements of a ketogenic diet.
  • Make a grocery list: Based on your meal plan, create a shopping list of all the ingredients you’ll need to make the keto recipes.
  • Prep the ingredients. Wash, chop, and prepare all of your ingredients ahead of time to make everything easier.
  • Cook your recipes. Follow recipe instructions and cook your meals as needed.
  • Portion your meals. Portion each meal into individual containers or bags, then label them with the dish’s name and the date it was prepared.
  • Store them properly. Store each meal in the fridge or freezer, depending on when you eat them.

Keto Berry Smoothie (Vegan Keto Smoothie Recipe)

30 Keto Meal Prep Ideas 3
This vegan keto berry smoothie recipe is going to rock your world! We’ve got triple berry goodness from strawberries, raspberries, and blueberries in this plant-based and low-carb smoothie. 

Keto Strawberry Smoothie

best keto strawberry smoothie recipe
This keto strawberry smoothie is super creamy, perfectly sweet, and easy to make. Loaded with nutrients, make the best keto smoothie that requires only 4 ingredients, and it’s only 4g net carbs.

Keto Overnight Oats

30 Keto Meal Prep Ideas 4
This Keto Overnight Oats recipe is so easy to make, then grab and go for breakfast. It’s chilled, refreshing and easy to customize to your tastes.

Easy Keto Oatmeal Recipe

Keto Oatmeal
This quick and simple keto oatmeal recipe is ready in just 5 minutes with only 5 ingredients. It’s the ideal low-carb breakfast that resembles to traditional oatmeal that is super filling and loaded with nutrients.


30 Keto Meal Prep Ideas 5
These super-easy-to-make Keto Chocolate Crepes will satisfy your sweet tooth at any time of the day — though they are at their best as an indulgent dessert. These crepes are also an essential part of a keto brunch or a lazy weekend breakfast.

Foolproof Fluffy & Thick Keto Pancakes with Coconut Flour Recipe

keto pancakes with syrup
These keto pancakes are extra fluffy, thick and are made with coconut flour. Delicious low carb pancakes that are super easy to make and perfect for breakfast. Enjoy coconut flour cream cheese pancakes topped with tons of butter and drown them in carb-free syrup!

Keto Egg Bites (Low Calorie)

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A delicious savory keto snack or breakfast recipe you can meal prep and eat on the go. These keto egg bites are easy to make, they’re low calorie, high fat, low carb, and gluten-free.

Keto Egg Muffins

Keto Egg Muffins
Super easy to make and extremely delicious, these keto egg muffins are the perfect make-ahead breakfast ideas for those mornings in a hurry. Gluten-free, low-carb, and keto-friendly, these muffins will be loved by your entire family.

My Favorite Keto Breakfast Sandwich

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My favorite keto breakfast sandwich is low in carbs, high in healthy fats and off the charts in flavor! The sausage on the outside is the perfect touch to make you not miss the bread at all!

Keto Breakfast Pizza

30 Keto Meal Prep Ideas 8
Pizza for breakfast? Yes, please! This awesome keto breakfast pizza doesn’t take long to make but is packed with awesome flavors and ingredients!

Low Carb Breakfast Casserole

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If you need a new low carb breakfast to try, this easy breakfast casserole is seriously good! So filling and super simple to prepare!

Crispy Baked Keto Chicken Nuggets

keto chicken nuggets recipe
This is the best keto chicken nuggets recipe you'll ever make! Ready in just 30 minutes, enjoy low carb chicken nuggets that need just a few ingredients and spices. Plus, these baked chicken nuggets are super crispy and beautifully golden without being fried in oil.


30 Keto Meal Prep Ideas 10
Hard boiled egg blt bites are a protein packed, lower carb alternative to the classic sandwich. These bites make a yummy and satisfying make ahead lunch or appetizer.

Easy Baked Keto Chicken Meatballs

easy baked keto chicken meatballs
These Easy Baked Keto Chicken Meatballs are low-carb, gluten-free, and keto-friendly, the perfect addition to any meal or snack. Perfect for meal-prep, these juicy meatballs are made with ground chicken, parmesan cheese, and fresh herbs for an incredibly delicious flavor.

Easy Low Carb Salmon Patty Recipe

30 Keto Meal Prep Ideas 11
This Salmon Patty Recipe is just so delicious!  With fresh salmon, Dijon mustard, lemon juice, fresh parsley, egg, almond meal (or bread crumbs if you prefer)…. It's gluten-free, low-carb, packed with flavor, and full of all kinds of healthiness.  Plus, they're great for freezing, and perfect for meal prep!

Mason Jar Keto Greek Salad

30 Keto Meal Prep Ideas 12
This simple and delicious Mason Jar Keto Greek Salad is a perfect grab and go meal to stay on track, even on busy days! This easy make-ahead lunch recipe will make sure that you’re getting lots of delicious and healthy vegetables in your diet too!

Instant Pot Shredded Chicken

Instant Pot Shredded Chicken
Learn how to make juicy instant pot shredded chicken that's loaded with flavor. Made with just 5 ingredients, it's the best way to prepare shredded chicken that's super versatile.

Slow Cooker Keto Barbecue Pulled Pork

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This 5 ingredient Slow Cooker Keto Barbecue Pulled Pork recipe is loaded with flavor, while still being incredibly easy to make. Just add your ingredients to the slow cooker and let it works its magic, low and slow. The end result it juicy, fall apart tender meat. 

Keto Cream Of Mushroom Soup

Keto Cream Of Mushrooms Soup
Made with just a few ingredients and ready in under 30 minutes, this keto cream of mushroom soup is thick, creamy, and ultra-comforting. It’s the perfect substitute for the condensed cream of mushroom soup you can use in recipes.

Keto Chicken Soup Diet Recipe

30 Keto Meal Prep Ideas 14
A delicious keto chicken and vegetable soup that can help you reach your weight loss goals – especially when used as part of my 5 Day Soup Diet! Make it once and reheat all week with great results! 

Bolognese Sauce Recipe

easy bolognese sauce with zucchini noodles
This quick bolognese sauce recipe is the perfect choice for a hearty and comforting meal. Rich, thick, and bursting with delicious flavors, this sauce is made with a combination of ground beef, tomatoes, herbs, and spices. It's the ultimate home-cooked comfort food that's ready in just 30 minutes.

Easy Keto Chili (low carb + no bean chili)

30 Keto Meal Prep Ideas 15
This hearty keto chili recipe features tons of meat, peppers, spices and tomatoes! At about 8 net carbs per serving this low carb, no bean chili will become a family favorite!

Chicken Cordon Bleu Casserole

chicken cordon bleu casserole recipe
This Chicken Cordon Bleu Casserole has all the traditional flavors of cordon bleu but in a different presentation. Everyone loves this easy dinner recipe that’s loaded with shredded chicken, ham, and a creamy cheese sauce.

The Best Keto Taco Casserole

30 Keto Meal Prep Ideas 16
Are you tired of same-ol’ tacos that always seem to fall apart and make a mess? Well, fear not, my friends, because the solution to all your taco troubles has arrived in this beautiful form- a taco casserole!

The Best Crustless Pizza Recipe

baked keto pizza with no crust
If you’re craving pizza, try this crustless pizza that’s quick and easy to make. The ultimate low carb comfort food, a one pan dinner that takes 20 minutes to make from scratch.

Instant Pot Chicken Parmesan

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This quick and easy Instant Pot Chicken Parmesan is the answer to your weeknight dreams!! And since it’s made in the Instant Pot, it’s ready in minutes!

Easy Keto Lasagna – Zucchini Lasagna

30 Keto Meal Prep Ideas 18
It's an​ easy recipe for keto lasagna made from naturally low-carb ingredients. It uses zucchini as an alternative to pasta.


30 Keto Meal Prep Ideas 19
Meal Prep Pizza Chicken! Chicken dinner winner! This one skillet, low carb meal takes 20 minutes to make and has all the flavors of pizza without the carbs. Low Carb + Gluten Free + Low Calorie


30 Keto Meal Prep Ideas 20
Keto pork chops are a delicious and easy one-pan meal your family will love. Served with the perfect sauce for pork chops, keto butter garlic sauce. I think you'll agree it's an easy way to cook your main dish, side dish, and sauce all in one pan!

Oven-Baked Chicken Breast

Oven Baked Chicken Breast
Incredibly tender, juicy, and loaded with delicious flavors, this oven-baked chicken breast it’s a 4-ingredient recipe that’s ready in just 20 minutes, and it can be paired with many side dishes to create a complete meal.

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