8 Keto Lunches That Take 20 Minutes or Less - Goketogenics | All About Ketogenic Diet - Goketogenics.com

8 Keto Lunches That Take 20 Minutes or Less


Basic keto meals can be quick and easy, but if you’re looking to save even more time in the kitchen, consider these 8 keto lunches that take 20 minutes or less to make. Whether you’re short on time in the morning or want to get dinner started ahead of time on the weekend, you’ll find plenty of options below that only take 20 minutes or less of prep and cook time. From breaded chicken cutlets to no-fuss burgers, you can enjoy quick keto meals all week long—without skimping on the flavour!

The ketogenic diet can be an effective weight-loss tool and lifestyle change, but sticking to it can be hard if you don’t have time to cook in the morning or you’re only eating one meal per day during the week. Luckily, there are plenty of easy keto recipes that take less than 20 minutes to prepare, including breakfast, lunch, dinner, desserts and snacks! We found 8 delicious keto recipes that are all under 20 minutes to prepare—some even take 10 minutes or less!

8 Keto Lunches

8 Keto Lunches

1) 20-Minute Keto Lunches Instant Pot Fajitas

If you’re trying to cut down on carbs but still enjoy Mexican food, try making a big batch of Instant Pot fajitas in just minutes. Then divide them into individual portions and freeze them for keto lunches throughout the week. The best part about instant pot fajitas is that they are ready quickly but taste like they took hours to make. One serving has just 4g net carbs thanks to loads of peppers and onions which will fill you up without weighing you down. If your office has a microwave, these are perfect for keto lunches at work! Pack with some Guacamole with extra limes and sour cream.

2) 15-Minute Chicken Parmesan Zoodles

Chicken Parmesan is a favourite Italian-American dish, but it’s full of breaded meat and cheese that pushes it way outside of keto. For a much healthier (and still delicious) alternative, simply replace some of your pasta with zucchini noodles. A study published in Molecular Nutrition & Food Research found that people who replaced half their starchy carbs with zucchini noodles lost more weight than those who cut calories but kept them off their plates entirely. To stay within our low-carb parameters, you’ll use an equal amount of zoodles to traditional pasta; if you have less than 1 cup of spaghetti on hand, use one cup of zoodles instead.

3) 5-Ingredient Slow Cooker Beef Tacos

Keep your prep time to a minimum by throwing all of these ingredients into your slow cooker. Cook for four hours on low, shred the beef and garnish with chopped cilantro. Dinner is served! (via The Woks of Life)

Even if you don’t have time to cook dinner on weeknights, you can still make a quick keto meal. These delicious beef tacos only take five ingredients and ten minutes of prep time. Plus, they’re ready to eat in as little as 15 minutes after you get home from work! They’re so simple that there are only four steps to making them:

  1. mix together your sauce,
  2. chop your veggies,
  3. put everything in a crockpot,
  4. wait for dinner.

4) 15-Minute Turkey Taco Soup

Turkey Taco Soup is a classic, quick lunch. It only takes about 15 minutes to make (not including cooking time for rice), so you can have it on your desk in no time. Since taco seasoning is salty, use extra salsa to add some flavour and reduce sodium. You’ll notice I also like to top my soup with crunchy tortilla strips—just bake corn tortillas in a skillet with olive oil and seasonings until they are crisp and lightly browned, then crumble them into little pieces on top of each bowl of soup when you serve it! They add texture and some carbs without bulking up your calorie count too much.

5) 10-Minute Spicy Peanut Noodles with Shrimp

Cook noodles according to package directions, then toss with olive oil, salt and pepper. Cook shrimp until just pink; mix in with noodles. Add a dash of cayenne pepper, garlic powder and red chilli flakes. You’ll have time to make another keto lunch during that 15-minute wait!

Making these is a cinch; throw everything in a bowl and mix. It doesn’t get much easier than that. The noodles are crunchy, chewy, spicy and sweet all at once—the perfect complement to tender shrimp and crunchy peanuts. Throw everything in a bowl and mix. It doesn’t get much easier than that. The noodles are crunchy, chewy, spicy and sweet all at once—the perfect complement to tender shrimp and crunchy peanuts. 15-Minute Spicy Crab Cakes: The easiest, fastest way to have crab cakes? In muffin tins!

6) 15-Minute Crispy Tofu Bowls with Cauliflower Rice and Edamame

This tofu bowl with edamame and cauliflower rice will become a go-to weeknight dinner for anyone following a low-carb diet. It comes together in just 15 minutes, making it an ideal meal for busy weeknights. Simply pan-fry crispy tofu with a drizzle of olive oil until it’s nicely browned on all sides and crispy. Set aside. Cook up your cauliflower rice, then heat up frozen shelled edamame (or whatever veggie you prefer) on the stovetop with a bit of sesame oil to soften them slightly while you stir-fry your tofu.

7) 15-Minute Pad Thai With Shrimp

To make pad thai, you’ll want to start by creating a keto-friendly stir-fry sauce. To do so, combine fish sauce (1 teaspoon), sugar substitute (2 teaspoons), garlic powder (1/2 teaspoon), crushed red pepper flakes (1/4 teaspoon) and lime juice (1 tablespoon). Stir until well combined. Set aside. Next, create your meal plan for your week and write down what you need to buy at the grocery store. On Sunday night, take 30 minutes to prep your meals for Tuesday through Friday. This should be easy if you planned out what you were going to eat ahead of time.

8) 10-Minute Fish Tacos with Mango Salsa and Chipotle Slaw

These tacos are ready in 10 minutes and will become a staple at your next taco night. The slaw is made with 5 simple ingredients and has a kick from chipotle peppers. Substitute chicken for fish to make it pescatarian. You can serve them on lettuce, but I find that lettuce doesn’t hold up as well as a sturdy tortilla, so unless you have loads of time on your hands, I’d suggest serving them over corn tortillas. If you don’t have cilantro, parsley works great too!


The beauty of keto is that it’s flexible and you can eat whatever you want. It’s that flexibility, however, that leads to a lot of guesswork when planning meals. With these recipes, though, you don’t have to worry about guessing; each meal takes at most twenty minutes and fits into a ketogenic diet perfectly. Try them out for yourself!

Leave a Comment

Share via
Copy link