Get my free Meal Prep Quick Start Guide

Sweet Peas and Saffron

meal prep recipes for busy people

Home Diet Low Carb

23 Low Carb Lunch Options

Low Carb Low Carb Meal Prep Meal Prep
By: 2 CommentsUpdated: 8/19/26

This post may contain affiliate links. Please read our disclosure policy.

23 Low carb lunch recipes that work great for meal prep, with net carbs listed so you don't have to track them down. With healthy fats, protein, and vegetables to keep you feeling full, these recipes are easy to prep ahead and portable for a convenient work lunch.

Just like our popular lunch meal prep ideas, these recipes will have you looking forward to lunchtime (no boring sandwiches)!

composite image with text: 40 low carb lunch recipes. Image shows 8 overhead photos of low carb lunches in glass meal prep containers
Jump to... show

If you're looking for high-protein, low-carb lunch ideas, you've come to the right place! Part of managing my husband's diabetes is keeping delicious, quick meals on hand that can help keep his blood sugar in check. Throughout the years, we've realized that there are some non-negotiables for us:

  1. The meals must be delicious enough to want to repeat,
  2. We need to be able to reheat these quickly or enjoy cold, and
  3. There must be a variety of flavors and textures so we don't get bored.

All of these recipes fit the bill perfectly, making it so easy to pick through this list like our own personal restaurant menu! Since variety is the spice of life, you'll notice we've got soups, salads, veggie bowls, and even breakfast-type meals for those days we're craving something different. Trust me, you're going to want to bookmark this roundup to make your weekly meal planning a breeze!

Why You'll Love these Low Carb Lunch Meals

  • they are low carb, yet so delicious and satisfying
  • each one is filled with healthy, wholesome ingredients including healthy fats, protein, and low carb veggies
  • we've included the net carbs for each recipe to make things easier for you!

Low Carb Lunch FAQs

How long do these low carb lunches last?

Most of these recipes will keep in the fridge for up to 4 days, and some are freezer friendly (see each recipe for specific details). If you want to prep lunches for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly recipes. 

Do you have a low carb meal prep guide?

Yes! You can purchase our low carb meal prep recipes ebook here. It includes 10 of our favorite low carb meal prep lunch recipes + 2 bonus breakfast meal prep recipes!

What is a good high-protein, low-carb lunch?

For us, a high-protein, low-carb lunch should have 20+ grams of protein and fewer than 25 net carbs. Some of these recipes (especially the soups and salads) are light enough you can supplement with the snacks included at the bottom of the list for more variety.

Lunch packing tips

  • keep avocado seperate until you serve to prevent it from browning
  • store condiments and sauces separate until serving (we love these condiment containers!)
  • cook your veggies 'al dente' as they will cook a second time when reheating
  • include snacks in your meal prep so that you don't have to hit the vending machine or drive through when you get unexpectedly hungry!
  • see our how to meal prep beginners guide for more tips!

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Low Carb Meal Prep Bowls

Santa Fe Chicken Low Carb Meal Prep Bowls
Santa Fe Chicken bowls have cilantro lime cauliflower rice, bell peppers, seasoned chicken breasts, and cheese for a hearty lunch you will love.
Check out this recipe
four glass meal prep containers with santa fe chicken meal prep bowls

Santa Fe chicken low carb meal prep bowls - 8g net carbs

Low Carb Satay Beef Meal Prep Bowls
With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.
Check out this recipe
overhead shot of satay beef with green beans in four glass meal prep containers

Low carb satay beef meal prep bowls - 6g net carbs

Baked Meatball Meal Prep with Spaghetti Squash
This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.
Check out this recipe
overhead shot of two glass meal prep containers filled with spaghetti squash and meatballs

Baked meatball meal prep with spaghetti squash - 11g net carbs

Instant Pot Ground Turkey Stuffed Peppers
Instant Pot ground turkey stuffed peppers have 5 ingredients and are simple to prepare. With delicious TexMex flavor, they also work well for meal prep!
Check out this recipe
overhead shot of ground turkey stuffed peppers in instant pot

Instant Pot ground turkey stuffed peppers - 21g net carbs

Low Carb Meatloaf & Cauliflower Mash
Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.
Check out this recipe
overhead shot of low carb meatloaf and caufliflower mash in glass meal prep container

Low carb meatloaf & cauliflower mash - 7g net carbs

Egg Roll in a Bowl (Keto)
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
Check out this recipe
egg roll in a bowl in a blue bowl

Egg roll in a bowl - 7g net carbs

Perfect Cauliflower Fried Rice (with cashews!)
Cauliflower fried rice is flavored with ginger, soy sauce and sesame oil, and cooks up in one pan! Lighter, yet filling, it has soft scrambled eggs, chicken and cashews.
Check out this recipe
close up shot of bowl of cauliflower fried rice

Easy cauliflower fried rice recipe - 14g net carbs

Low Carb Meatball Burrito Bowls
With taco-seasoned meatballs, lime cauliflower rice, pico de gallo, cheese and sour cream, these low carb meatball burrito bowls are healthy and delicious! Prep them ahead for easy grab and go lunches with just 5 g net carbs per serving.
Check out this recipe
overhead shot of four glass meal prep containers with low carb meatball burrito bowls

Low carb meatball burrito bowls - 5g net carbs

Low Carb Indian Chicken Skillet
This low carb Indian chicken skillet has incredible flavor with spiced cauliflower rice, chicken thighs and green beans. Easy to prep ahead for grab and go lunches.
Check out this recipe
overhead shot of Indian chicken in a large skillet

Low carb Indian chicken skillet - 5g net carbs

Meal Prep Chicken and Rice
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
Check out this recipe
overhead shot of four glass containers with cheesy chicken rice and broccoli bowls

Low carb cheesy chicken and rice meal prep 4g net carbs

Low Carb Greek Turkey Meal Prep
Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant.
Check out this recipe
overhead shot of four meal prep containers with greek turkey and salad

Low carb greek turkey meal prep 7g net carbs

Wasabi Grilled Salmon Bowls (Low Carb)
These low carb grilled salmon bowls have just 5 g net carbs per bowl and are perfect for keeping your oven off this summer! Salmon, bok choy, mushrooms and zucchini are grilled to perfection and served with spicy wasabi mayonnaise.
Check out this recipe
glass container filled with wasabi grilled salmon bowls and sauce

Wasabi grilled salmon bowls - 5 g net carbs

Low Carb Lasagna Skillet
This low carb lasagna skillet replaces noodles with spaghetti squash. So simple to throw together on a weeknight, and easy prep ahead and reheat for easy lunches!
Check out this recipe
overhead shot of large pot filled with lasagna skillet and fresh basil

Low carb lasagna skillet - 9 g net carbs per serving

Sesame Ginger Beef + Zucchini Noodles
Sesame ginger beef and zucchini noodles is a delicious lower carb lunch option that is perfect for meal prep! Not only is it fast to make, but tastes delicious and only 4 g net carbs.
Check out this recipe
overhead shot of glass meal prep containers filled with sesame ginger beef and zucchini noodles

Sesame ginger beef zucchini noodles - 4 g net carbs

Eggplant Lasagna
Eggplant lasagna is a low carb alternative to the real thing...you won't miss the traditional lasagna noodles replaced with eggplant! Perfect to stock up the freezer for easy lunches or dinners.
Check out this recipe
close up of slice of eggplant lasagna on gray plate

Eggplant lasagna - 10 g net carbs

Cilantro Lime Shrimp and Cauliflower Rice
This Cilantro Lime Shrimp and Cauliflower Rice is low calorie, low carb, keto-friendly and packed with flavor! This is a 20 minute meal your entire family will love!
Check out this recipe
Cilantro Lime Shrimp and Cauliflower Rice

Cilantro Lime Shrimp and Cauliflower Rice - 6 net carbs

Asian Chicken Salad with Peanut Sauce
This Asian Chicken Salad with Peanut Sauce is loaded with crisp, fresh vegetables, juicy chicken and a sweet and spicy peanut sauce you will love!
Check out this recipe
peanut chicken on crunchy asian slaw

Asian Chicken Salad - 10 net carbs

Low Carb Wraps and Sandwiches

Cajun Chicken Wrap Recipe
This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!
Check out this recipe
stack of two cajun chicken wraps on blue plate

Cajun chicken wrap recipe - 23g net carbs

Chicken Lettuce Wraps Recipe
These Chicken Lettuce Wraps are the perfect easy dinner recipe! Loaded with cheese, bacon and buffalo sauce and only 3 net carbs each, you’ll be making these again and again!
Check out this recipe

Chicken Lettuce Wrap Recipe - 3 net carbs

Keto Turkey Club Sandwich
Enjoy the classic flavors of a Turkey Club Sandwich without the carbs! This Keto Turkey Club has less than 5 net carbs per serving and is great for a low carb lunch!
Check out this recipe
two chaffles filled with deli turkey, crunchy bacon, tomato slices, and fresh lettuce

Turkey Club Chaffle Sandwich - 5 net carbs

Thai Chicken Collard Wraps
These Keto Thai Chicken Collard Wraps are an amazing low carb wrap packed with flavor!
Check out this recipe
Thai Chicken Collard Wraps

Thai Chicken Collard Wrap - 4 net carbs

Chicken Bacon Ranch Chaffle
Dig into a Chicken Bacon Ranch Sandwich without the carbs! This Keto Chicken Bacon Chaffle has about 5 net carbs per serving and is great for a low carb lunch or easy dinner!
Check out this recipe
two chaffles filled with a grilled chicken breast, crispy bacon, tomato, cheese, lettuce, and ranch

Chicken Bacon Ranch Chaffle Sandwich - 6 net carbs

Buffalo Chicken Lettuce Wraps
These easy Buffalo Chicken Lettuce Wraps make the best low-carb lunch or dinner! This super flavorful recipe is naturally keto-friendly, gluten-free, healthy, and easy to make ahead of time.
Check out this recipe
fresh lettuce wraps filled with buffalo ground chicken

Buffalo Chicken Lettuce Wraps - 3 net carbs

Low Carb Soup & Salad Recipes

Crockpot Broccoli Turmeric Soup (keto, vegan)
This super healthy broccoli, ginger and turmeric soup is a powerhouse of anti-inflammatory ingredients and will warm you right up on a cold day.
Check out this recipe
overhead shot of a blue bowl filled with broccoli turmeric soup with sesame seeds on top

Crockpot broccoli turmeric soup - 6 g net carbs

Ranch Chicken Jar Salads
These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.
Check out this recipe
three glass mason jars filled with ranch chicken jar salads

Ranch chicken salad jars - 6g net carbs

Creamy Roasted Cauliflower Soup
Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.
Check out this recipe
overhead shot of three bowls filled with creamy roasted cauliflower soup on a gray background

Creamy roasted cauliflower soup - 10 g net carbs

Italian Sub in a Tub
Italian Sub in a Tub: all the flavors and textures of an Italian sub sandwich without the bread! Easy to make and low-carb. Try it today!
Check out this recipe
Italian Sub in a Tub

Italian Sub in a Tub - 4 net carbs

Steak and Mushroom Soup
This Creamy Steak and Mushroom Soup is rich, satisfying, and easier than it looks! This soup is loaded with tender sirloin steak and flavorful mushrooms and is ready in about 30 minutes.
Check out this recipe
Steak and Mushroom Soup

Steak and Mushroom Soup - 8 net carbs

Cheesy Jalapeno Chicken Soup
This Cheesy Jalapeno Chicken Soup has all the flavor of a jalapeno popper but in a creamy, hearty soup! Enjoy a serving of this keto-friendly soup for about 6 net carbs!
Check out this recipe
Cheesy Jalapeno Chicken Soup

Jalapeno Chicken Soup - 7 net carbs

Low Carb Breakfast + Snack Ideas

Chocolate Chia Pudding
This chocolate chia pudding is a healthy meal prep breakfast or snack, packed with protein and healthy fats. Made with just a few simple ingredients, this meal prep recipe makes four breakfasts in under 10 minutes.
Check out this recipe
overhead shot of jars filled with chocolate chia pudding and fresh raspberries on wood board

Chocolate chia pudding - 3g net carbs

Low Carb Meal Prep Breakfast Bowls
Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.
Check out this recipe
overhead shot of four glass meal prep containers with low carb breakfast bowls

Low carb breakfast meal prep bowl - 8g net carbs

Low Carb Cauliflower Pizza Muffins
Low carb cauliflower pizza muffins are a sinfully cheesy snack that is going to make you feel like you are treating yo-self!
Check out this recipe
overhead shot of multiple cauliflower pizza muffins on wood board

Low carb cauliflower pizza muffins - 3g net carbs

Meal Prep Baked Eggs
Easy meal prep baked eggs in a muffin tin! Bulk prep your eggs for easy grab-and-go breakfasts in the morning. Low carb, gluten-free, and ready in under 20 minutes.
Check out this recipe
overhead shot of a variety of baked eggs in muffin tin

Meal prep baked eggs - 0 g carbs

Easy Keto Taco Cups
These easy Keto Taco Cups are made with low-carb fathead dough, seasoned taco meat and cheddar cheese. Less than 2 net carbs each!
Check out this recipe
easy keto fathead dough cups filled with taco fillings for a low carb high protein lunch

Keto Taco Cups - 2 net carbs

Cheesy Ham and Jalapeno Puffs
These cheesy, gluten-free bites are so simple to make! Freezable, reheatable, great for packing in lunch boxes.
Check out this recipe
Cheesy Ham and Jalapeno Puffs

Cheesy Jalapeno Puffs - 1 net carb

5-Ingredient Keto Sausage Balls
These 5-Ingredient Keto Sausage Balls are perfect for keto meal prep! Enjoy for breakfast, lunch, or as a snack!
Check out this recipe
5-Ingredient Keto Sausage Balls

Keto Sausage Balls - 1 net carb

Turkey Roll Ups
These four ingredient Turkey Roll Ups are the perfect quick and easy low carb lunch!
Check out this recipe
Turkey Roll Ups

Turkey Roll-Ups - 4 net carbs

Easy Keto Cheesy Chicken Stuffed Peppers
These easy Keto Cheesy Chicken Stuffed Peppers are about one net carb each! A great low carb, healthy dinner or snack!
Check out this recipe
Easy Keto Cheesy Chicken Stuffed Peppers

Cheesy Chicken Stuffed Mini Peppers - 5 net carbs

Marinated Mozzarella Balls
These marinated mozzarella balls are made with only a handful of ingredients. A 5-minute recipe you can use for an appetizer, side dish, or easy snack.
Check out this recipe
Marinated Mozzarella Balls

Marinated Mozzarella Balls - 0.3 net carbs

Easy Keto Bagels
These Easy Keto Bagels make the best low carb breakfast sandwiches! At about 3 net carbs this is a gluten free, keto-friendly bagel recipe you will love!
Check out this recipe
Easy Keto Bagels

Keto Bagels - 3.4 net carbs

Reader Interactions

Leave a Comment

Have a question? Submit your question or comment below.

  1. Jernai Harris says

    I am new to keto and meal planning. I am open for all new and helpful suggestions. I need assistance with meal preparation and planning because of my three small children (boys).

    Reply