5 Easy and Delicious Keto Lunch Ideas to Keep You in Ketosis

Following a keto diet means limiting carbs to enter ketosis. This metabolic state burns fat for fuel instead of carbs and provides energy throughout the day. Whipping up tasty, low-carb lunches helps sustain ketosis. These 5 keto-approved lunch ideas offer simple recipes that are high in healthy fats and proteins.

1. BLT Salad

This lunch salad swaps bread for lettuce to make a lighter, low-carb version of a BLT sandwich. It takes just 10 minutes to assemble.


  • 3 cups chopped romaine lettuce
  • 2 slices cooked bacon, crumbled
  • 1 large tomato, diced
  • 1 avocado, sliced
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste


  1. In a bowl, combine the lettuce, bacon bits, tomatoes and avocado.
  2. Drizzle the olive oil and red wine vinegar over the salad.
  3. Season with salt and pepper. Toss ingredients gently to coat.
  4. Enjoy immediately for maximum crunch and freshness.

This salad packs 23g of fat to keep you feeling full. The tomatoes and avocado provide potassium to support nerve function and muscle control.

2. Italian Tuna Salad

Quick canned tuna salad makes a protein-packed, Mediterranean-inspired lunch. For extra flavor, use Italian or Sicilian olive oil.


  • 2 (5 oz) cans tuna packed in olive oil, drained
  • 1⁄4 cup sliced sun-dried tomatoes
  • 1⁄4 cup sliced pepperoncini
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 1⁄4 cup chopped fresh parsley
  • Lettuce leaves, optional


  1. In a mixing bowl, combine the tuna, sun-dried tomatoes, pepperoncini, olive oil, vinegar, lemon juice, garlic and parsley.
  2. Mix gently with a fork just until combined. For added crunch, don’t break up the tuna too much.
  3. Serve tuna salad on a bed of lettuce leaves, or enjoy on its own.

This tuna salad provides 39g of protein to support muscle retention – important on a keto diet. The fish oils, garlic and olive oil offer anti-inflammatory benefits.

3. Loaded Baked Avocado

Baked avocado is quick, delicious and portable. Customize this recipe by swapping ingredients like meats, cheeses and veggies.


  • 1 avocado, halved and pit removed
  • 2 oz mozzarella, cubed
  • 2 slices cooked bacon, chopped
  • 2 tbsp salsa
  • 1 tbsp chopped cilantro
  • Hot sauce, optional


  1. Preheat oven to 400°F.
  2. In a small baking dish, place avocado halves pit side up.
  3. Fill each half with mozzarella, bacon bits, salsa to taste and cilantro.
  4. Bake 10-12 minutes until cheese is melted.
  5. If desired, add hot sauce to taste. Enjoy immediately.

This baked avocado provides anti-inflammatory fats. Bacon adds salt and smoky depth. The cheese increases fat and protein intake.

4. Egg Salad Lettuce Cups

These easy lettuce wraps with egg salad provide fat, protein and potassium for sustained energy on keto.


  • 6 large hard-boiled eggs, chopped
  • 1 stalk celery, finely diced
  • 1⁄4 cup paleo mayonnaise
  • 1 tsp yellow mustard
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • 8-12 Boston or butter lettuce leaves


  1. In a mixing bowl, combine chopped eggs, celery, mayonnaise, mustard and lemon juice. Season with salt and pepper.
  2. Stir ingredients gently to evenly coat. Refrigerate 30 minutes to allow flavors to blend.
  3. Scoop egg salad into lettuce leaf cups. Enjoy immediately.

Lettuce leaves make perfect low-carb wrap alternatives. The egg salad filling provides 10g protein and healthy fats per serving for satiety.

5. Burger Lettuce Wraps

These easy lettuce wraps are a lighter take on a burger for a keto-friendly lunch.


  • 1 lb ground beef or turkey
  • 1 tbsp avocado oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt and pepper to taste
  • 8-12 large romaine or iceberg lettuce leaves
  • Toppings like cheese, tomato, avocado, etc.


  1. In a skillet over medium-high heat, cook ground meat in avocado oil 5-7 minutes until fully browned. Drain excess grease.
  2. Stir in garlic powder, onion powder and seasoning while meat finishes cooking.
  3. Place desired toppings on lettuce leaf, top with cooked meat, then roll or fold to enclose fillings.

Using lettuce wraps avoids the carbs in buns, but still allows customizing with tasty keto toppings. The beef provides protein to preserve muscle on keto diets.

Lunch IdeaMain IngredientsMacrosBenefits
BLT SaladRomaine lettuce, bacon, tomato, avocado23g fatPotassium, antioxidants
Italian Tuna SaladTuna, sun-dried tomatoes, pepperoncini, olive oil39g proteinAnti-inflammatory fats
Loaded Baked AvocadoAvocado, mozzarella, bacon, salsa19g fatNutrient absorption
Egg Salad Lettuce WrapsHard-boiled eggs, celery, mayonnaise10g proteinSustained energy
Burger Lettuce WrapsGround beef/turkey, lettuce leaves26g proteinPreserve muscle

These 5 recipes provide keto-approved lunches that are easy to make and rich in healthy fats, quality proteins and micronutrients. Following a keto diet at lunchtime helps sustain ketosis and energy levels.

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