21 Easy Keto Meal Prep Recipes You Can Make This Week

Keto meal prep recipes

Looking for low carb recipes you can make ahead for easy meals? Here are 21 healthy and delicious keto meal prep recipes for breakfast, lunch dinner, and snacks that you can throw together this week.

Keto quiche, salsa chicken, taco meat, meatloaf

Meal prepping is the ultimate way to stay on track with your keto diet. And these simple recipes will help you navigate breakfast, lunch, dinner, and snack time with ease. Plan and cook now for effortless meals during the week and beyond with these recipes that will give you delicious options while limiting carbs.

This collection of make-ahead ideas includes soups, meats, muffins, bread, salads, sides, and more. Helpful methods of cooking include the oven, Instant Pot, and crockpot so you can minimize your time in the kitchen even when meal prepping.

Keto Meal Prep Ideas

Low carb meal prepping has never been easier! Here are 21 recipes to help you prep healthy dishes for the week and get the most out of your keto meal plan.

Make double batches of these recipes to either freeze or keep in the fridge for use throughout the week. Let these tasty ideas help you deliver amazing meals that will delight your family and save you time and effort in the kitchen.


These keto breakfast ideas are all low carb and gluten-free meals. Start your day off right with these quick and easy breakfast recipes.

Homemade pork breakfast sausage

Breakfast Sausage

Make your own breakfast patties that are free of additives and unhealthy ingredients by mixing a simple and delicious blend of ground pork and spices in this keto version of homemade sausage. Form them into patties and skillet-cook them to savory deliciousness. Let them cool and then freeze for later. Oh, and if you’re not a fan of pork, just sub in ground chicken or turkey and you’re good to go.

Eggs on rack in pressure cooker

Instant Pot Hard Boiled Eggs

There’s nothing easier or more convenient than reaching for a hard-boiled egg for breakfast or lunch. Meal prep your way to a protein-packed option by cooking a batch of eggs in your Instant Pot. You can easily hard boil up to a dozen and stash them in your fridge to eat as a quick grab-and-go meal or use them to incorporate in healthy salads or other meals. What could be easier?

Inside of pumpkin chocolate chip muffin

Pumpkin Chocolate Chip Muffins

Once you taste these baked bites of deliciousness, you’ll want to make these pumpkin and chocolate chip muffins year-round, not just for pumpkin spice season! Gluten-free, keto, and low carb, these muffins use almond flour, coconut oil, pumpkin puree, eggs, and cinnamon to pack in coziness as well as protein. Make ahead, refrigerate or freeze for a quick and satisfying breakfast or snack.

Keto English muffins

Keto Bread

Make these individual keto English Muffins and keep them in the fridge or freezer for breakfast or a snack. They’re super quick to make on the fly, but you can easily double, triple, or quadruple the recipe and make a batch to have on hand when time is tight. Make them in ramekins so you can slice the rounds for easy toasting.

Bacon and olive quiche

Bacon And Olive Quiche

There’s no need for a crust with this savory quiche that’s flavored with bacon. Add in spinach, tomatoes, onions, bell peppers, garlic, and olives and you’ll have an extravaganza of an egg-based meal that you can bake and freeze for easy meal planning. Just remember to make two at a time so you can enjoy one now and save the other for later!

Lunch Ideas

Store these easy meal prep recipes in your fridge or freezer and use them in lunches during the week.

Avocado tuna salad

Tuna Salad

Reach for this protein-packed tuna salad for lunch that’s an easy make-ahead meal that will keep in your fridge for a few days. Use leftover home-cooked tuna or canned – both are delicious. There’s no mayonnaise involved, but instead, uses ripe and buttery avocado for creaminess. Serve on lettuce or in an avocado cup to keep the carbohydrates to a minimum.

Broccoli soup

Cream Of Broccoli Soup

Keep it keto with this broccoli soup that manages to still be creamy but without the use of heavy cream. Instead, substitute ghee or butter for this quick soup that can even use frozen broccoli to make it more efficient. The trick is to use a high-speed blender or an immersion blender to puree it into a smooth and hearty soup. Double the recipe and stash it in your fridge to use throughout the week for a quick lunch or light dinner option.

Antipasto salad

Antipasto Salad

Keep all the components, except for the lettuce, prepped and ready to go for a quick salad that can be robust as a main meal or smaller as a side item. Prep and store your prosciutto, salami, artichoke hearts, olives and peppers together so you can just add them to freshly chopped romaine lettuce. Perfect for a quick meal throughout the week.

Crock pot chicken soup

Crock Pot Chicken Soup

A warm bowl of this comforting soup is always appreciated and it’s easy to make a large batch with the help of your crockpot. Here, you’ll literally dump everything in, no pre-cooking or browning the chicken breasts and thighs, and let it slow cook to savory goodness. The chicken will become tender and practically fall apart on its own for this hearty soup. Freeze individual portions for later use.

Instant Pot chicken tortilla soup

Instant Pot Chicken Tortilla Soup

It’s hard to beat this family favorite for a comfort food meal, so making a large batch chicken tortilla soup is a smart move for meal planning. Your Instant Pot will make this an effortless task. It requires a quick sauté of veggies and then you add spices, chicken thighs, crushed tomatoes and chicken stock before pressure cooking. Shred the chicken and serve with your favorite toppings. Cool leftovers before freezing or refrigerating.

Dinner Recipes

Meal planning can be easy when you keep it simple. These weeknight meal prep keto recipes use easy-to-find ingredients to get dinner on the table fast.

Cauliflower rice in cast iron pan

Cauliflower Rice

Keeping a batch or two of cauliflower rice on hand will make meal planning a breeze. Use a food processor to “rice” a head or two of cauliflower and keep it in your fridge or freezer so you can pull it out for a quick sauté to cook it for use with nutritious and tasty keto meals. It’s the perfect rice or potato swap and its uses are endless.

Whole chicken in slow cooker

Crock Pot Whole Chicken

Make your own delicious, juicy, and tender whole chicken that’s tastier and healthier than store-bought rotisserie. Your slow cooker will do all the hard work; you just need to season the chicken by adding aromatic vegetables to the bottom of the pot and setting the chicken on top. You’ll have tender and savory chicken to use throughout the week. Have it for dinner one night, then make chicken salad for lunch the next day. What could be better?

Keto meatloaf

Easy Keto Meatloaf

Comfort food at its best can be found in this keto meatloaf recipe which is easily doubled so you can make two loaves and freeze one for later. Choose between ground beef or turkey (or make one of each!) and follow the recipe which uses almond flour, sugar-free salsa and seasonings to create this healthy version of your favorite homemade meal.

Bowl of pulled pork

Instant Pot Pulled Pork

Pulled pork is an easy protein to add to make meal ideas. Here, your Instant Pot is the perfect appliance to use to make this shredded meat that’s full of BBQ flavor. Boneless pork shoulder cooks to tender and juicy perfection, ready to be shredded and frozen for later use. Serve over cauliflower rice, or with coleslaw, or on keto buns for pulled pork sandwiches.

Salsa chicken over cauliflower rice with avocado and lime

Instant Pot Shredded Chicken Thighs

It’s always good news when you realize you can actually cook something from its frozen form and that it comes out nutritionally sound and safe to eat. Such is the case with frozen chicken thighs, with the help of your pressure cooker. Use thighs instead of breasts to keep the meat juicy and tender when cooking from frozen. Add a sugar-free and keto salsa for delicious seasoning during the cooking process. Make several batches and shred the meat for use in making meals throughout the week.

Taco meat in cast iron pan, avocado, salsa

Best Taco Meat

You’ll love having this homemade and prepared taco meat ready and waiting for you when it comes to mealtime. Grass-fed ground meat and homemade taco seasoning with organic spices make all the difference with this recipe. Make it ahead and keep it in the fridge to use throughout the week. Make traditional tacos, nachos, or lettuce wraps with it. And the best part? It works for breakfast, lunch, dinner, or as a quick snack.

Meatballs baked with sauce


This simple meatball recipe without breadcrumbs is perfect to make ahead for easy dinners during the week. Just mix the meat with almond flour, oregano and Italian herbs. And they can be frozen before or after cooking to make meal prep easy. Pair them with zucchini noodles and keto marinara for a low carb take on the classic spaghetti and meatballs. Or skip the sauce and serve them with cauliflower mash for a hearty dinner.

Keto Snacks

Deviled eggs

Deviled Eggs

Whether you make these as an appetizer, snack or as a side item for lunch or dinner, these tasty deviled eggs are a satisfying protein option that you can easily make and keep in the fridge for up to 3 days. Crunchy bacon, fresh chives and a paleo-inspired mayonnaise make these pre-made treats an easy meal accompaniment when you need that little something extra.

Baked kale chips

Kale Chips

Get that satisfying crunch from these seasoned kale chips that are easy to make in your oven. Just remove the stems and tear the leaves into pieces and spray with olive oil. Add the spices of your choice, spread on a cooking sheet and bake for 20 minutes until crispy. You’ll have a healthy snack or side item ready for munching!

Cauliflower hummus

Roasted Cauliflower Hummus

This keto, paleo and Whole30 approved hummus subs in cauliflower for chickpeas and is perfect for snacking. Roasted cauliflower combines with sesame seed tahini, olive oil, garlic and lemon juice in your blender to produce an irresistible spread that’s waiting for fresh veggie dippers like carrots and cucumbers.

Snack mix nuts

Snack Mix

Crunchy, zesty and satisfying, this keto, Whole30 and paleo snack mix is super easy to make. Garlic-infused olive oil and smoky salt and spices make this a tempting option for snack time as well as parties and entertaining. Almonds, walnuts, cashews, and pecans are a delicious mix to use to toss with the olive oil and spices before roasting to savory goodness. Cool and keep the chili spiced nuts in an air-tight container to munch on throughout the week.

Can you meal prep on keto? Yes! These recipes give you tons of options. They’re healthy, low carb, and ready to go, whether you cook now or save for later. If you’re trying the keto diet, meal prepping these recipes will be a huge time-saver.


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