Meal prepping is a super-easy way to keep you on track with any diet, but especially the keto diet. As a refresher, the keto diet is all about staying within a set number of macros that keep you in ketosis (the state your body enters when it doesn't have enough carbs for your cells to use for energy.)
“Keto diets have morphed into a variety of macro levels with ranges of up to 20 percent carbohydrates, 10 to 30 percent protein, and 50 to 90 percent fat," J. Wesley McWhorter, a registered dietitian at UTHealth School of Public Health in Houston, told Women's Health. That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day).
Whether you're new to the keto diet or you've been on it for years, meal prepping can keep you on track.
“When you meal prep, [you can see] what keto meals and snacks you can create without having to eat impulsively and make choices that could be off-plan,” Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet, told Women's Health. “Planning in advance helps you keep the right keto foods on hand, so you can have satisfying options no matter where you go.”
But sometimes, your go-to meal prep recipes can get stale. To help you mix things up, we put together 30 of the best keto meal prep recipes for you to diversify your meals and keep you motivated.
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Ultimate Keto Chili
There are few dishes more flexible than chili, including the keto-friendly kind. It can be lunch or dinner, served on its own in a piping hot bowl or spooned over cauliflower rice. Easy to make and change up from day to day.
Per serving: 193 calories, 6.7 g fat, 9.7 g carbohydrates, 3.7 g fiber, 24.3 g protein.
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Korean Beef Bowls
Speaking of piping hot bowls of goodness served over cauli rice, if you prefer Asian cuisine over Mexican, this recipe for Korean beef bowls will have you looking forward to dinner allllll day long.
Per serving: 462 calories, 25 g fat, 7 g carbohydrates, 3 g fiber, 49 g protein.
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Low-Carb Strawberry Chocolate Chip Muffins
Like a chocolate-covered strawberry in muffin form, this tasty recipe uses coconut flour to cut back on carbs.
Per serving: 270 calories, 24 g fat, 11 g carbohydrates, 7 g protein.
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Mushroom Cauliflower Risotto
Thought you waved “bye-bye” to risotto when you hopped on the keto train? Not so fast. With the classic cauliflower rice swap, you can still have all the creamy, cheesy, savory goodness of mushroom risotto without all those pesky carbs.
Per serving: 200 calories, 16 g fat, 8 g carbohydrates, 2 g fiber, 6 g protein.
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Cranberry Crumb Bars
Sometimes there’s a fine line between snack and dessert, and I'm totally okay with that—especially when the food in question comes freshly baked with layers of tart cranberries and chocolate.
Per serving: 196 calories, 14 g fat, 8 g carbohydrates, 3 g fiber, 4 g protein.
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Silver Dollar Pancakes With Almond Flour
Whip up a batch or two of these petite pancakes over the weekend and have them for breakfast every day of the week (topped with butter and sugar-free syrup, of course). Meal prep tip: Pancakes taste just as good reheated.
Per serving: 280 calories, 26 g fat, 6 g carbohydrates, 10 g protein.
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Buffalo Chicken Meatballs
You know you’re sick of regular marinara meatballs, so switch up your flavor profile and give buffalo chicken meatballs a go. Spicy and satisfying, these little guys are high in protein but super low in carbs, making them a keto-friendly meal with a kick.
Per serving: 230 calories, 15 g fat, 1 g carbohydrates, 1 g fiber, 23 g protein.
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Crustless Quiche Recipe With Broccoli & Cheddar Cheese
A quiche is an easy solution to meal-prepping breakfast, and this crustless version combines veggies with cheese and bacon for a winning morning combo.
Per serving: 350 calories, 25 g fat, 7 g carbohydrates, 24 g protein.
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Slow Cooker Taco Casserole
It can be Taco Tuesday literally any day of the week when you meal prep this yummy casserole, loaded with ground beef, cheese, peppers, and diced tomatoes. And because the best part of any taco is the toppings, feel free to load up on keto-friendly sour cream, lettuce, and avocado.
Per serving: 612 calories, 43 g fat, 6 g carbohydrates, 2 g fiber, 48 g protein.
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Easy Low-Carb Keto Oatmeal
Oatmeal isn’t keto-friendly, but this recipe for “noatmeal” combines seeds and collagen peptides with coconut milk for the same effect—plus you can switch up your add-ins for different flavors each morning.
Per serving: 592 calories, 47 g fat, 9 g carbohydrates, 31 g protein.
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Instant Pot Chicken Parmesan
No, you can’t have crispy, breaded chicken Parm on keto, but I promise you won’t even care when you whip up a batch of this Italian fave in your Instant Pot. Serve over zoodles for a dinner that’s low-prep and low-carb.
Per serving: 248 calories, 11 g fat, 8 g carbohydrates, 2 g fiber, 29 g protein.
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Veggie Ham, Egg, and Cheese Bake
Keto can get a bad reputation for being high in unhealthy fats, but boosting this breakfast casserole with a bunch of veggies puts your morning meal firmly in the filling-but-good-for-you camp.
Per serving: 152 calories, 8 g fat, 5 g carbohydrates, 1 g fiber, 14 g protein.
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Chewy Keto Bagels
Um, who doesn’t want to start their day with a bagel that’s been toasted and smeared with cream cheese? This recipe uses coconut flour, so you can enjoy all the chewy, savory goodness of a morning bagel without all the carbs.
Per serving: 190 calories, 12.3 g fat, 5.5 g carbohydrates, 12.1 g protein.
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Avocado Chicken Salad
Creamy avocado makes mayo totally unnecessary in this chicken salad recipe; squeeze lemon juice into the mashed avocado to preserve that ripe green color for longer. You can eat this all week in lettuce wraps or on top of a salad, too.
Per serving: 267 calories, 20 g fat, 4 g carbohydrates, 19 g protein.
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Low-Carb Egg Roll in a Bowl
Chinese takeout may not be on plan for the keto diet, but this low-carb, deconstructed egg roll in a bowl definitely is (who needs a wrapper, anyway?). This recipe serves six so you can def chow down on it all week.
Per serving: 231 calories, 15 g fat, 8 g carbohydrates, 15 g protein.
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Easy Broccoli Cheddar Soup
A creamy, cheesy soup that uses just five ingredients. Done, done, and done. (Also: Soup leftovers are the best.)
Per serving: 291 calories, 25 g fat, 5 g carbs, 1 g sugar, 1 g fiber, 13 g protein.
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Instant Pot Salsa Chicken Soup
If you have an Instant Pot, you should definitely be making soup in it—and this salsa chicken soup is a great way to get started. With just a few basic ingredients, it makes meal prep a breeze.
Per serving: 310 calories, 20 g fat, 8.5 g carbohydrates, 23 g protein.
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Mason Jar Greek Salad With Chicken
Mason jars make this lunch super-portable and easy to prep in advance, and the homemade Greek dressing is flexible enough that you can swap in your favorite veggies, proteins, seeds, and salad greens. Pour the dressing in first so it keeps in the fridge 'til you're ready to eat.
Per serving: 627 calories, 52 g fat, 13 g carbohydrates, 25 g protein.
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Pulled Pork Stuffed Avocado Boats
The avocado boats for this yummy BBQ pulled pork can be served warm or cold, so slice and fill one up or pop it in the microwave for a few seconds—whatever floats your (avocado) boat.
Per serving: 423 calories, 34 g fat, 9 g carbohydrates, 23.5 g protein.
Sarah Bradley
Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons. Her reported features and personal essays on parenting and women's health have appeared at On Parenting from The Washington Post, Real Simple, Women's Health, The Writer, Today's Parent, and Romper, among others. In her so-called "free time," Sarah is an amateur baker, homeschooler, and aspiring novelist.
Emily Shiffer
Freelance Writer
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention magazines. Her freelance writing has been featured in Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
