Ketogenic Lunch Inspiration- What to do for lunch on keto

Ketogenic Lunch

Sometimes we need some inspiration right? I know I do! I get so used to what I usually make, I almost forget about other variations of how to create keto foods and be prepared with a ketogenic lunch. So I’ve put together a few ideas for keto lunches that I wanted to share with my beautiful readers for a little bit of inspiration.
I’ve been following a ketogenic way of eating for nearly 4 years, and so have gotten into a pattern with what I take to work ensuring I am well-nourished and eat something I can actually enjoy that will keep me in ketosis.

Ketogenic Lunch Inspiration

Zucchini melts

Slice 1 – 2 fairly small zucchinis in half. Place sliced cheddar cheese across the zucchini, then add tomato, some ham or pastrami followed by mozzarella or cheddar cheese slices. Place under a grill and melt cheeses. Remove once browned slightly.
ketogenic lunch

Keto Leftovers

Any food left over from the night before’s meal? As long as they are ketogenic, they make a great lunch meal.

Curried egg on a bed of lettuce

This is a simple egg mixture. Just add 2 eggs, a tablespoon of cream and a splash of almond meal. Mix together, then microwave for 2 minutes. Once cooked, add a tablespoon of mayonnaise, a teaspoon of curry powder, stir then serve on a bed of lettuce or baby spinach leaves. and voila! ketogenic lunch

High fat vegetarian option

Fried mushrooms, avocado slices, fried or poached egg and some tomatoes or low carb veg of your choice. Be sure to fry the mushrooms in either olive oil, coconut oil or grass-fed butter. For more information on which fats to incorporate in a ketogenic diet, pop over to my post on healthy fats.

ketogenic lunch

Zucchini Lasagna

Zucchini lasagna in a mug. You can either use some leftover mince pasta sauce in between your layers or simply use a tomato and garlic blend as the sauce. Be sure to have some high-fat ricotta on hand as your white sauce. Thinly slice the zucchini in between your layers. You can do this in either a large dish or make a single-serve in a mug.  I use this recipe.

Egg frittata

Mix 2-3 eggs with cream, almond meal and season. Cook in the microwave (convenience and speed) for a few minutes. Add choice of toppings, eg diced bacon, sun-dried tomatoes, olives, shallot, chives, grated mozzarella, and Parmesan cheese. Microwave again for a further 20 seconds or so until cheese is melted. ketogenic lunch

Simple Salad

Salad with tomatoes, avocado, cheese (of your choice), baby spinach, lettuce, cucumber, bean sprouts, diced fried (or microwaved) bacon. Mix balsamic vinegar with olive oil and lemon then add to the salad. Add the bacon when you’re ready to eat while it’s warm. When I take this to work I keep the bacon separate until lunchtime and microwave when I’m ready to eat.

Chicken and salad

Grab a roast chicken and throw in some avocado, olives, cheese, and salad of your choice ie tomatoes, cucumber, green beans, baby spinach, lettuce.

Lamb and veggies

Lamb loin chops cooked in the oven with steamed veggies of your choice. This can be done the night before or before going to work so it’s just heat and eat once it’s break time. The lamb takes around 20-30 mins to cook. You can use frozen veggies to make it faster and easier if you have any. Make sure you only use keto-friendly veggies such as broccoli, cauliflower, and green beans. Add butter to veggies for extra fat. ketogenic lunch

Keto bread options

For those who don’t have access to kitchen facilities at work, have prepared in the freezer some fat head cheese bread rolls or bagels. These can be great alternatives to wheat bread. For recipes check out the link hereketogenic lunch

Almond meal bread or keto bread is also a great bread alternative to high carb wheat bread. It only has 1 gram of net carbs per serve. Here’s a link to the recipe.

You can also go through the Low Carb Bread Company for some ready-made low carb bread for convenience and time saving, not to mention healthier options.


Soup is also a great lunch option to take to work. As long as it’s low carb and sugar-free you’ll stay in ketosis. Cauliflower or mushroom soup are both fabulous keto-friendly options. For those working outside or offsite without kitchen facilities, you will need a reliable thermos to keep your soup warm. Here’s one I have faith in.

Cauliflower Rice with bacon

Cauliflower rice, bacon bits, and avocado mix in some sour cream and top with mozzarella cheese. Melt in the microwave for 30 secs and you have a simple ketogenic lunch. Did you know that cauliflower has almost as much vitamin C as oranges!

What do you think?

These are only a few ideas to help get your inspirational juices flowing, particularly for those days when you are blank and have no idea what you’re going to plan to take for work.
What do you take to work for lunches?
Share your ideas below 🙂
Happy keto’ing friends

12 thoughts on “Ketogenic Lunch Inspiration- What to do for lunch on keto

  1. Interesting post, must admit ive seen Keto articles around the web i think they come up because ive been looking at stuff on slimming world, Like the look of the food very tasty, will take a look around the site as its something that might interest me
  2. I have to admit these recipes do look delicious. I have been getting up the nerve to give this a try and have started picking up a few items to avoid having to get everything at once. How do you know what amounts of EACh item of food you should eat?
    1. Hi Lee Ann, thanks for stopping by. Well done for considering this way of eating. I hope this site can give you some helpful tips on how to go about this way of eating. Generally, you count the number of carbs in the meal by working out the amount of carbs in the foods that are in that meal. A good guide to vegetables is on the Diet Doctor site. Once you know how many carbs are in the foods you eat this helps you work out how much of those foods to add to your meal. Also, when you have higher amounts of healthy fats, this will help you manage the amount of food you consume as fat is very filling. The numbers aren't too important to start with, it's a learning process. Once you know which foods contain high carbs, you can learn how to incorporate the lower carb ones which helps lower your carbs if this makes sense. Let me know if you need any more help with this.
  3. Very helpful article. 

    Anyone starting a keto diet struggles to know what to eat, with time we get creative and make up our own recipes, but this post can serve as reference to anyone that wants to start a keto diet and doesn't know what to eat (happens most of the times).

    I will surely try a few of these, starting with the bread. Great idea to have it frozen. I usually use cabbage leaves for sandwiches.

    Thanks for writing this Kat!

  4. I have heard of Keto but had no idea what it was until I read your posts. Very interesting stuff. I don't like to diet, I mean who does really, but this doesn't seem like the average diet which I love that. I find the worst part is giving up bread because  I love it so. I am currently pregnant and don't want to gain more weight than recommended my doctors and have a normal pregnancy. Do you think this would be healthy to do while being pregnant? 

    1. Hi Amber, and thanks for leaving a comment. Congratulations on your pregnancy. There are numerous opinions about whether this is safe during pregnancy, but I followed a ketogenic diet while I was pregnant with my youngest child, and found myself feeling better than all my previous pregnancies. It's personal choice as to whether you feel comfortable following a ketogenic diet during pregnancy and something I would suggest you discuss with your health care practitioner. I am aware that others have followed it during pregnancy with positive results. If anything, simply cut out all sweet sugary treats, pasta and bread products, as they contain no nutritional value at all. Be sure to include veggies and proteins, and only use healthy fats rather than canola or vegetable oils as these are known to cause inflammation. All the best with the birth and meeting your little addition. 

  5. These make a great list to choose from. Having to think through the kind of food to eat for lunch when there's actually nothing coming to mind makes lunch time a boring one for me at times. You've done a good work for this collection and I'm bookmarking it to use as my menu anytime I'm out of options. 

    I think this will be good for my colleagues who find themselves in similar situations as me sometimes. 

  6. Hello there Kat,

    Thank You for such informative article, I've really enjoyed reading it and learning something new today. As far as ketogenic diets goes, I've only recently discovered it for myself but so far I have to say- it does look very appealing and beneficial in my eyes for numerous reasons. First of all, I am very pleased to discover that ketogenic diets has the ability to lower cholesterol. Even though I do not suffer from it at all, I see how many other people would greatly benefit from lower levels of cholesterol. I am also very impressed that ketogenic diet is very effective at reducing blood pressure, great stuff! Oh, and another superb benefit of such diet is the fact that it can reduce and lower the level of blood sugar, which further adds to the overall positive presentation of this diet. As a vegan myself, the ''Lamb and Veggies'' lunch looks to be very delicious and healthy, looking forward to trying it out in the near future! 

    Keep up the great work Kat!

  7. I will do a meal plan soon so I can try having these keto lunches recipes!
    1. Great to hear Denver! Thanks for sharing :)
  8. Fantastic post! This is such an amazing roundup! Now I know what I’ll be making for lunch for weeks to come.
    1. Hey there, thanks for the fabulous feedback. I'm pleased you found these ideas helpful. ~kat

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