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189 Keto Meal Prep Recipes and Ideas

August 26, 2022 by Denise Leave a Comment

meal plan sheet with veggies surrounding and text

It’s back to school time and here are 189 keto meal prep recipes and ideas to make your life a little easier. There are big batch low carb dinners, sugar free make ahead snacks and freezable breakfast recipes to make family meal time a breeze. Grab a FREE meal plan work sheet that you can download and use to organize your meals.

You might also like one of these keto meal plans.

meal planner with fresh veggies and fruit around

I don’t know about you but when it’s back to school time I feel like I need to be more organized with our meals. Be it for packed lunches, snacks or quick keto dinners, life runs more smoothly when you have a plan.

Today I have 189 keto meal prep recipes and ideas so that you can stick to your low carb diet even when life gets busy. There is everything from keto freezable breakfast recipes to slow cooker dinners and sugar free snacks to have on hand.

And if you shop at Costco, here is post about some of the keto foods that you can buy there for your meal prepping. Check that out for more ideas.

Keto breakfast recipes and helpful tips.

Many of my keto breakfast recipes are good for meal prepping. You can make a batch for the week or freeze them for an easy and tasty breakfast on the go.

Just take a breakfast burrito or keto muffin out of the freezer and microwave for a minute or two and have a healthy, tasty meal in minutes. 

Some breakfast prepping tips to try.

  • Make a dozen of hard boiled eggs. You can grab one for a snack, make egg salad or they go great on salads.
  • If you don’t like eggs, try some keto granola or make some keto oatmeal. Make a big batch and eat it with almond milk for a quick breakfast.
  • If you aren’t much of a breakfast person, try a smoothie or chia seed breakfast pudding with coffer or tea.
  • Remember you can eat breakfast for lunch or dinner too. And on the flip side you can eat leftovers from dinner for breakfast.

25 Freezable Keto Breakfast Recipes

Keto Veggie Breakfast Biscuit - low carb breakfast on the go!

Healthy Keto Granola Cookies

Turkey Sausage Patties for Breakfast

Keto Breakfast Cups

Keto Pumpkin Cookies Recipe

Peach Scone Recipe (Gluten Free, Low Carb)

Sun Dried Tomato Protein Bread Recipe

Zucchini Protein Powder Muffins (low carb, gluten free)

Crustless Keto Quiche with Ham & Spinach

Low Carb Breakfast Pizza

Keto Kielbasa Breakfast Casserole Recipe

Easy Keto Cranberry Orange Scones And Great Keto Book Review!

Freezable Low Carb Breakfast Burrito Recipe - Keto Breakfast On The Go!

Meat Lover's Low Carb Biscuits For Breakfast On The Go!

Mini Keto Pumpkin Muffins - Gluten Free, Sugar Free Low Carb Breakfast!

Keto Chocolate Zucchini Bread

Mini Low Carb Sausage & Cheese Muffins - Gluten Free Too!

Buffalo Bacon Egg Muffins - Low Carb, Gluten Free Breakfast!

Low Carb Bacon Cheddar Scones - A Grab And Go Gluten Free Breakfast!

Western Omelet In A Jar - Easy Low Carb Breakfast You Can Make In The Microwave!

Savory Keto Zucchini Waffles

Low Carb Breakfast Ham Tacos- For A Quick Breakfast Finger Food!

Healthy Savory Keto Breakfast Cookies

Make Ahead Omelets In A Jar Or Cup With Sausage, Spinach & Peppers

Mini Sugar Free Chocolate Muffins Recipe - Easy Low Carb & Gluten Free Snack!

Make ahead keto lunch ideas.

My favorite two ways to prepare for lunch are either to have leftovers from dinner the night before or have a few lunches in the freezer that I can reheat. I do this when I have leftovers from dinner. I’ll place it into single serving containers and freeze them.

Some keto lunch meal prep tips to try:

  • Mason jars make great lunch containers for salads. Just layer the ingredients and pour into a bowl when ready to eat or just eat out of the jar.
  • Good cold cuts make good sandwich roll ups or try low carb tortillas for a quick keto wraps. Add some lettuce and veggies with your favorite spread, mustard or salad dressing.
  • Hearty soups are easy to make a big batch of and freeze in containers. Take to work and it will thaw by lunch time then pop into the microwave to eat. Add some keto crispbread and you have a meal.
  • Zucchini noodles and cauliflower rice can be dressed up with cheeses, sauces, spices or chopped up cooked protein. You can whip up a keto lunch in about 10 minutes.
  • When in doubt try a big omelet or a big salad for lunch if you work from home.

35 Make Ahead Keto Lunch Ideas

5 Low Carb Cauliflower Rice Salads In A Jar - Meal Prep Lunches!

Low Carb Lunch Meat Wraps - a healthy lunch or snack!

Make Your Own Lunch Meat - Turkey Brisket & Roast Beef

Freezer Low Carb Lunch Mexican Cauliflower Rice

Easy Sausage & Peppers Soup - A Low Carb & Paleo Soup For Fall!

Creamy Sun Dried Tomato Chicken Soup - A Low Carb, Rich And Tasty Soup!

Tasty Low Calorie Low Carb Vegetable Soup Recipe

Low Carb Instant Pot Fajita Soup - Spicy & Delicious!

Easy Low Carb Chicken Pot Pie Soup

Easy Low Carb Creamy Curry Carrot Soup Recipe - With Only 4 Ingredients!

Keto Broccoli Cheese Blender Soup - 4 Ingredients, 10 Minutes!

Low Carb Thai Shrimp Spring Rolls - Easy Low Carb Lunch!

Keto Pumpkin Soup With Sausage & Kale

Keto Seafood Chowder - Easy, Creamy Soup!

Keto Cream of Mushroom Soup Recipe - Low Calorie Vegetarian Soup

Keto Beef Stew Recipe In The Slow Cooker (Paleo, Gluten Free)

Low Carb Lettuce Wrap Fajita Burrito - An Easy Keto Lunch!

Low Carb Sub Sandwich Using Collard Greens Wraps

Low Calorie Keto Cabbage Soup

Keto Jambalaya Soup Recipe

Loaded Keto Broccoli Cauliflower Salad

Low Carb Potato-Less Salad Using Celeriac Or Rutabaga

Spring Roll Tuna Salad - Low Carb Summer Dinner in 15 Minutes!

Bacon Ranch Chicken & Broccoli Salad - A Low Carb Summer Salad

Low Carb Chef Salad With Red Roquefort Dressing

Lemon & Herb Low Carb Chicken Salad - Easy Lunch In 10 Minutes!

Low Carb Antipasto Cauliflower Rice Salad - A Versatile Summer Salad!

Easy Low Carb Chopped Cucumber Garden Salad

Low Carb Cauliflower Tabouli - Healthy, Gluten Free & Lemony Parsley Salad

Keto Italian Sub Bell Pepper Sandwich In The Air Fryer

Loaded Keto Egg Salad

Keto Broccoli Salad without Mayo

Keto Taco Salad Recipe

Keto Zucchini Pasta Salad

Keto Buffalo Chicken Salad Spread

Keto dinners you can eat for more than one meal.

I am a big fan of casseroles, slow cooker dinners and now air fryer dinners for their ease of use and time saving features. Find a few good slow cooker meals and you can come home from work with dinner ready for you. Plus you can make a big bath and freeze some for lunches or another dinner.

Here are a few other keto dinner meal prep tips.

  • Roasts and meat centric dinners can easily be used for double duty. If I make a garlic pork shoulder one night, I can make tacos with it the next day, or nachos or even add it to tomato sauce to eat over pasta. You can usually find keto tortillas, nacho chips and pasta for these dishes.
  • Make a casserole the night before and just add a nice green salad to make it a meal.
  • Burgers are always an easy dinner. Eat them as is, or turn them into pizza burgers or use a creamy mushrooms sauce.
  • Turn your favorite sandwich or burger into a big salad. Crumble cooked hamburger over top and then add your favorite burger toppings. Same goes with using lunchmeat to turn your favorite sandwich into a salad.

59 Keto Make Ahead Dinner Recipes

Keto Buffalo Chicken Casserole - spicy, cheesy low carb casserole dinner!

Keto Zucchini Boats with Turkey Meatballs

Keto Marinated Chicken in the Air Fryer

Sticky Keto Drumsticks (Air Fryer)

Keto Coconut Curry Spaghetti Squash with Shrimp

Keto Chicken Bacon Ranch Casserole (Slow Cooker)

Keto Chicken Parmesan Casserole

Palmini Linguine Recipe with Keto Alfredo Sauce

Instant Pot Chicken Cubes

Keto Creamy Cabbage and Ham

Keto Ham and Broccoli Casserole

Slow Cooker Whole Chicken Recipe

Keto Bacon Wrapped Meatloaf in the Air Fryer

Keto Spaghetti Casserole

Smoked Pork Chops Recipe

Keto Beef Stroganoff in the Slow Cooker

Keto Meatball Pizza Recipe

Air Fryer Sausage Recipe

Cheesy Zucchini and Squash Casserole in the Air Fryer

Keto Ground Beef Casserole

Mediterranean Chicken Stuffed Bell Peppers

Keto Italian Beef Roast In The Slow Cooker - With Jarred Banana Peppers!

Keto Mexican Chicken Casserole - Easy Low Carb Comfort Food!

Keto Spinach & Broccoli Cheese Casserole

Keto Buffalo Chicken Zucchini Noodles - Easy Skillet Dinner

Keto Brown Sugar Garlic Chicken Thighs

Low Carb Zucchini Ground Beef Casserole

Keto BBQ Shredded Chicken Stuffed Peppers

Low Carb Creamy Vegetables & Ham Casserole - Great For Leftovers

Keto Ham Glaze Recipe

10 Minute Low Carb Dinner Of Ground Beef & Cabbage - 4 Flavors!

Low Carb Baked Cauliflower and Cheese - Easy Keto Side Dish!

Roasted Air Fryer Turkey Breast Recipe

Instant Pot Shredded Beef - A Versatile Low Carb Dinner With Italian Flavors!

Low Carb Chicken Stuffed Poblanos - 4 Ingredients In The Air Fryer

Low Carb Zucchini Au Gratin Casserole - Easy Summer Side Dish!

Low Carb Taco Stuffed Peppers - Easy Summer Keto Dinner!

Low Carb Philly Cheesesteak Skillet

Air Fryer Rotisserie Chicken for a Low Carb Dinner in 35 Minutes!

Cheesy Keto Cauliflower Au Gratin

Instant Pot Turkey Breast With Keto Turkey Gravy

Low Carb Spaghetti Squash Pizza Skillet (Keto, Gluten Free)

Low Carb Mini Mexican Meatza #SundaySupper

Keto Cauliflower & Cheeseburger Casserole

Slow Cooker Keto Creamed Spinach - Using Only 3 Ingredients!

Brined Smoked Turkey Breast Recipe

Low Carb Chicken Broccoli Casserole With Cauliflower Cream

Low Carb Mexican Meatloaf - Ordinary Meatloaf Kicked Up A Notch!

Keto BBQ Meatballs

Keto Turkey Meatballs Recipe

Easy Thai Curry Meatballs Recipe - Tasty Low Carb Dinner!

Keto Air Fryer Stuffed Peppers (oven too)

Easy Low Carb Sloppy Joes On Gluten Free Cheese Waffle Bread

Low Carb Shredded Asian Beef In The Instant Pot (Or Slow Cooker)

Low Carb Mongolian Beef Meatballs

Low Carb Meatball Stroganoff

Low Carb Meatloaf Stuffed Portobello Mushrooms

Gyro Meatballs & Herbed Yogurt Dip

Low Carb Middle Eastern Meatballs - Delicious Low Carb Appetizer Or Meal!

Keto meal prep sweet and savory snacks.

If you like to snack or have a dessert I find that if I have something in the freezer I can grab a piece of keto chocolate and be satisfied. Some keto snack prepping tips are:

  • Make a batch of keto fat bombs and store in the freezer. You will be less likely to eat too many.
  • Try really dark chocolate. It’s not as sweet but if you like chocolate it will satisfy you. I like Lindt’s 90% cacao bars but Aldi brand Moser Roth makes a decent 70% cacao dark chocolate bar. Sugar free chocolate chips (Lilly’s or Choczero) are more common and make an easy keto sweet snack.
  • If you crave salt snacks, try dehydrating thinly sliced zucchini, turnips, radishes etc and make sure to use a lot of spice to make veggie chips.
  • Roasted pecans taste a lot like pretzels so add your favorite spices for an easy salty snack.

70 Make Ahead Keto Snack Recipes

Pumpkin Keto No Bake Cheesecake

Raspberry No Bake Keto Cheesecake ( a low carb dessert)

Low Carb Everything Spice Pecans - Great Everything Spice Pretzels Substitute!

Mini Low Carb Strawberry Jello Desserts - Easy Version Of Strawberry Pretzel Salad

Low Carb Pumpkin Cake In The Slow Cooker With Candied Pecans

The Easiest Keto Chocolate Chip Cheesecake - Made In The Air Fryer

Keto Candied Pecans In Just 15 Minutes!

Low Carb Chocolate Covered Pecans With Peanut Butter Filling Recipe

Roasted Pecans Recipe - A Low Carb Substitute For Honey Mustard Pretzels!

Low Carb Chocolate Toffee Bars - Easy Tasty Low Carb Treat!

Strawberry Cheesecake Bites - Like Strawberry Pretzel Salad In One Low Carb Bite!

Low Carb Strawberry Pretzel-Less Pops - The Popular Dessert In Pop Form

Low Carb Chocolate Bark With Superfood Cereal

Maple Bacon Low Carb Cheesecake - Easy No Bake Sweet & Salty Dessert!

Thai Curry Low Carb Nuts In The Slow Cooker - Only 5 Ingredients!

Mini Keto Crustless Pumpkin Pie Recipe

Keto Homemade Hazelnut Butter Recipe

Keto Raspberry Chocolate Candy for Valentine's Day

Easy Crispbread Recipe

Buffalo Chicken Keto Cheese Chips

Keto Pumpkin Seeds Recipe with Everything Spice

Keto Pumpkin Cheesecake Dip With Bacon Chips - Low Carb Appetizer!

Easy Banana Bread Keto Granola Recipe - Great Low Carb Cereal Or Snack!

Keto Ham and Cheese Chips with Sweet Mustard Dip

Easy Cinnamon Toast Cashew Cream Cheese - Low Carb, Dairy Free Spread!

Easy Low Carb Cashew Cream Cheese Spread Recipe

Slow Cooker Low Carb Salsa

Keto Parmesan Crisps With Italian Flavors - 4 Ingredients For An Easy Snack

Keto Almond Flour Crackers Recipe

Easy Chocolate Chip Keto Biscotti Recipe - (Sugar Free, Gluten Free)

Easy Keto Bacon Wrapped Avocado Fries In The Air Fryer (3 Ingredients)

Nacho Keto Zucchini Chips Recipe

Low Carb Sugar Free Strawberry Meringue Cookies For Mother's Day

Maple Bacon Roasted Nut Mix - A Low Carb Snack Mix!

Homemade Keto Granola Recipe With Samoa Cookie Flavors

Low Carb Everything Crackers - A Grain Free, Gluten Free Snack.

BBQ Bacon Cheddar Deviled Eggs (Low Carb)

Creamy Herb Filled Bacon Rolls (Low Carb Appetizer)

Roasted Thai Curry Pumpkin Seeds (Low Carb)

5 Minute Low Carb Salami Tostadas

Low Carb Cinnamon Zucchini Chips

Pepperoni Roasted Tomato Pizza Bites (A Low Carb Snack)

Salami Bites With Tomatoes & Avocado - Super Easy Low Carb Paleo Snack

Easy Cashew Low Carb Crackers - A Gluten Free Snack!

Keto Chocolate Coconut Cookies

Keto Candy Recipe For Christmas Gifts

Toasted Microwave Squash Seeds Recipe

Keto Cookie Dough Bites Recipe

Easy Keto Chocolate Truffles

Keto Thumbprint Cookies with Icing

Keto Chocolate Mousse Recipe

Brownie Batter Keto Air Fryer Cheesecake

Chocolate Coconut Keto Protein Balls

Cinnamon Sugar Gluten Free Biscotti - Sugar Free & Keto Snack

Cinnamon Sugar Keto Cookie Dough Balls - 5 Ingredient Fat Bombs

Keto Chocolate Pecan Pie Balls - Healthy Sugar Free, No Bake Snack!

Lemon Keto Cheesecake Mousse - Easy No Bake Dessert With 3 Ingredients!

Keto Salmon And Cream Cheese Ball Bites - Easy Low Carb Appetizer!

Chocolate Salted Caramel Keto Fat Bombs - Easy Protein Bites

Low Carb Peanut Butter Cups - Easy Keto Candy With 4 Ingredients!

Easy Low Carb Crackers - For A Healthy, High Protein Low Carb Snack!

Cookie Dough Cheesecake Keto Pops - Easy, Decadent Summer Treat!

Easy Toasted Coconut Pumpkin Seed Balls - 4 Ingredient Low Carb Snack!

Keto Coconut Cake Protein Bites - Easy, Yummy Low Carb Snack

Low Carb Buckeye Candy Recipe - Nut Free, Gluten Free Keto Snack

Mini Low Carb Sausage & Cheese Muffins - Gluten Free Too!

Buffalo Chicken Low Carb Stuffed Mushrooms - A Keto Appetizer Or Snack!

Low Carb Chocolate Cheesecake Bites

Low Carb Gyro Meat Crackers (Paleo)

Keto Almond Butter Cookies - Sugar Free, Gluten Free And Just 4 Ingredients!

Free meal planning work sheet.

Below I have a FREE weekly meal plan work sheet (PDF) you can download to keep track of your monthly meals. Just click on the graphic below and then download or print the file. You can print it as many times as you want.

I also gave away a FREE Eat Smarter Planner at the beginning of the year and if you are interested in that please click here.

meal planner icon

Well I hope that gave you some good keto meal prep recipes and ideas for back to school or really any time of year when life just gets too busy. Enjoy!

meal plan sheet with veggies surrounding and text

More Meal Plans

  • Simple Low Carb Meal Plan (week 4)
  • Simple Low Carb Meal Plan (Week 3)
  • Simple Low Carb Meal Plan (Week 2)
  • Simple Low Carb Meal Plan (Week1)

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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

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