10 Keto Lunch Recipes That Are Easy & Satisfying
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- Finding quick, easy, and tasty keto lunch recipes can be a little bit tricky at first, but once you realize how many options you do have access to it becomes a breeze. If you're looking for something simple to pack with you for work or just to make at home, these recipes will be the perfect fit.
From meat and cheese plates to filling bowls, this is a list of our favorite no-fuss low-carb and keto lunch recipes. I hope you love them, too! You'll find that many of them are salads, but they are perfect for making ahead and packing up (just make sure to keep the dressing separate). A big salad for lunch can get in your daily leafy greens and leave room for some cruciferous vegetables with dinner. It's a perfect balance of keeping things fast and healthy!
Looking for a specific recipe from the list? Here's a link to each of the recipes in order:
00:00 Intro
00:26 Low-Carb Turkey, Bacon, and Ranch Pinwheel
www.ruled.me/keto-turkey-baco...
02:37 Keto Venezuelan Chicken Salad
www.ruled.me/keto-venezuelan-...
04:39 Low-Carb Sesame Almond Zoodle Bowl
www.ruled.me/sesame-almond-zo...
06:53 Keto Tangy Broccoli Salad
www.ruled.me/tangy-keto-brocc...
09:14 Sesame Salmon Salad
www.ruled.me/sesame-salmon-sa...
11:28 Keto Poke Bowls
www.ruled.me/keto-poke-bowls/
13:49 Caesar Salad Bacon Bowls
www.ruled.me/caesar-salad-bac...
15:30 Keto Vegetarian Club Salad
www.ruled.me/vegetarian-keto-...
17:50 Easy Keto Italian Plate
www.ruled.me/easy-keto-italia...
19:45 Vegetarian Taco Stuffed Avocados
www.ruled.me/vegetarian-taco-...
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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
www.ruled.me/
Everything you need to know about the keto diet:
www.ruled.me/guide-keto-diet/
Getting started? Everything you need is here:
www.ruled.me/start-here/
We also make things easy with this 14 day diet plan:
www.ruled.me/keto-diet-meal-p...
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These recipes are AMAZING!! Thanks so much for sharing with us!🥳👏👍🤗
All your recipes look amazing!! Thank you so much for sharing!!
Great ideas! I’m definitely trying some of them. Thanks!😁
Thank you for all these delicious looking recipes!
Outstanding and sooo delicious!!!! Thank you.
They all look delicious. Thank you
The bacon bowls look amazing!!
Love the happy light hearted music! Perfect! And not too loud or overpowering either🙂 thank you for the great meal ideas!
Thank you so much - hope you get a chance to try some of the meals!
I LOVE some of the funky tunes that you incorporate into the video. Especially the one at #3, "Sesame Almond Zoodle Bowl".
Thank you so much - I really appreciate it 😊
That Venezuelan Chicken Salad! Soo yummy! Delicious! Thank you for all your recipes!🙏❤️🙏❤️🙏❤️
I'm really glad to hear it - thank you so much!
Wow these are amazing..and indeed easy! Thank you🙌
You're so very welcome!
Salmon recipec are my favorite. Saved to try. Thank you so much!
I hope you enjoy them!
Mmmm mmmm. They all look so good!
Thanks for this added to my Keto menu🤤
Awesome lunches 💗
Finally! A channel with recipes that make sense!
Glad to hear you like the recipes!
Amazing recipes
Great looking real food!
I loved the first, seventh, and last recipe!!! I’ll definitely try them out🤤
Это просто невозможно.... столько рецептов..я бы никогда не додумалась. Благодарю
Thank you so much!!!!🙏🏽👍🏽😃
Always!
They all look so good. I want to try that pin wheel with cream cheese. ☺️ Except for raw fish.
You can make it with whole green chilies
So delicious looking!
Thank you!
Looks so yummy and most importantly, easy to do.
So excited to try some of these.
Can you possibly do some recipes using frozen veggies? We don't always have access to nice raw veggies but frozen are a good alternative
For fresher recipes like salads and things like that, you can't easily use frozen. But for any casseroles or any recipe where the vegetables are cooked into the dish, frozen is fine. You can either microwave or par-steam them to bring them to a warm temperature before adding to the dish. Just one thing to keep in mind is that frozen veggies will typically add a bit more moisture/water than fresh.
Good
I love more of this
Thank you
Everything is good 👍🏻 yummy 😋
AWESOME !
I have to try the last recipe
I like this keto recipe easy to follow and healthy and look delicious too ☺️
All the recipes look wonderful. Thank you
As I scrolled thru the comments I was thinking maybe some people should just start their own channel. Or perhaps watch another Just many seem so critical and know it all. Your manner is very kind
with everyone. Don't think I could do it 🤯
Thank you so much ❤
I do find it difficult at times. I spend a lot of time making the recipes, shooting the videos, editing, replying to comments. It's not just here - it's on IG, FB, TikTok, e-mails. You can't please everyone but some people are so nasty with their comments when the content is completely free to watch. I delete most of the really nasty ones, so the critical ones are some of the nicer ones too 😂 Thank you for the kind words!
@@RuledMe It shocks me how rude folks can be. I know they have always been but with the anonymity of social media it’s as if they are crawling out of the woodwork in droves. Ugh. Great work on all your recipes and videos, and I know it IS work, but you make it look effortless delicious and beautiful!
@@lesliebooth2833 I certainly appreciate your kind words - thank you! I've learned that it is what it is when it comes to online content and I'll never be able to please everyone. There are always going to be some people that are miserable and want to spread that misery no matter where they are. It's easy to delete the needless hate, anyways 😅 Criticisms I don't mind, because it helps me improve as time goes on!
That turkey pinwheel is genuis!
I agree!
@@4UStevePerry Yum, salami will work!
I want to make it with low carb tortillas
Yea
Love ham rolls. Yum. Never thought of making them like this though. I think the need some green onions in it.
Thanks for sharing 🙂
With nuts can you use any nuts
wow that taco "meat" is something i've never seen before. it looks great!
Thank you! It can be a fun and tasty dish to make even if you're not vegetarian 😁
More please brilliant
Thank you! We have lots more recipes on our channel (and even more on the website). Feel free to check them out!
Venezuelan chicken salad looks amazing. Just gonna season my chicken with garlic powder and s&p before I cook
Thanks! Let me know how it turns out!
My fav is the salmon 💞
yum!!!
Love your channel! Maybe a small spatula would be smart to help empty your little ingredient bowls, terrible to waste food. I actually love to watch these recipes at a slower pace anyway 😋 looks delicious!!
Cooking for video production and what I do when cooking to actually eat it myself are quite different 😉
11:35 You better tell people that should be sushi grade salmon or they're gonna get parasites LOL
Wow so yam
oooo wow
As a Mexican American 🇲🇽 I had all these ingredients in the fridge already LOL to make Venazuele salad 🥗 I just made it today pretty good. Expect I added 3 small lemons 😅 will that go over? Not a fan of eating olive oil
If it was between all servings the lemon should be okay - just make sure you account for that in your macros as lemon juice will add up in carbs pretty quick. Glad to hear you enjoyed it though!
hi, I can't eat bell pepper so what is another best alternative to replace it with? or can I just use any other vege?
It depends on the recipe, really. Bell peppers generally bring some savory and sweetness to a dish, so some diced tomatoes or onion (if it's not already included) might work well in some recipes. In some recipes bell pepper provides texture and crunch, so cucumber or celery could work. In many cases, you can just leave the bell pepper out, too, if you prefer.
Delicious recipes and quick to make do also mention how much calories it contains should also be mention
Check the description of the video 👍
It will be helpful to indicate how many portions each recipe makes.
Serving sizes are arbitrary numbers that change from person to person. Although if you do want to see suggested serving sizes and the nutrition, feel free to check each recipe that is linked in the description of the video.
What are the portions for each dish are they for a single serving for a person? I am just curious as some of these look big enough for 3 people or maybe its the close up and I am not that great with portions. lol
Each dish makes different serving amounts. If you click through to the recipe on the website (links are all in the description), you'll find the suggested serving size and macros. That said, serving sizes are just an arbitrary number based on calories. You should make the serving size based on your own macros and how much you need to eat.
Luv...
I understand how this diet makes one lose weight. My issue has always been at the opposite side of the scale, meaning, I've been dealing with ARFID (Avoidant Restrictive Food Intake Disorder), basically I get stressed and I stop eating. I will stop eating to the point of phobia towards the food on my plate. So, obviously, I've soon discovered that eating a tiny bit of protein, such as meat or cheese, would give me satiety for a longer period of time. This went on until I was rocking 38 kg for 1,65m. Eventually, a therapist convinced me to approach a potato or a piece of bread... I guess it depends a lot on what one is struggling with. Nowadays, I'm having a more varied diet and losing my phobias, even though I still feel "safer" with keto-ish menus. 🌺🌸🏵️
It sounds like you have a great therapist. Staying on the lower-sugar spectrum is usually healthier but starting small is always good with eating disorders. I hope to hear that things are going well for you in the future 😊
Use your kitchen aid with paddle attachment to shred your chicken into pieces (do this while the meat is still warm)
Great tip!
Or just a hand mixer
What should I do? I don't eat bacon
I need to replace it with something
But I also don't eat ham and pastrama and I use fresh meat and fish for lunch and dinner. Which meat option do I then stay with for breakfast?
Eggs are good for breakfast. For recipes with bacon, you can omit it or choose recipes without bacon. There are plenty of options either way.
I wish carb counts were included and how Many serving each recipe made .
They are - simply click through to the recipe on the website (links in the description) and you will see both the serving size suggestions and the macros (plus a full nutrition breakdown).
Can the broccoli salad go in the fridge overnight or would it be too soggy?
No, it should be fine. The broccoli is raw so it won't get super soggy even sitting for a while. I actually prefer it the next day because it's had time to soak in all of the flavors!
What’s the best zoodle maker?
I like the Paderno brand one that you slot the zucchini in (like a corn on the cob) and crank it. There are a few different brands that make the same style spiralizer though.
Hi everybody ! I just surprised my wife with this ! But I prefered it to be very light cooked. She , we loved it 😍! Thanks
That's great to hear! Which recipe did you cook?
the Broccoli Salad…😋..’ we ate soup first then the menu , but very lightly cooked. I presumed that with no carbs that could not be enough, but we were full!
Regarding the bacon we used 100 gram per person…thanks grts from Belgium
@@BobSchoepenjr I'm happy you guys enjoyed it 😃
I struggle way to much with plastic wrap!
What brand Caesar dressing are you using, is it keto?
I just use Ken's brand usually. It's 1g net carbs per 2 tbsp.
@@RuledMe thank you🌹
Gotta use cauli rice for a poke bowl
You're definitely welcome to do that!
Can we skip the sesame oil
It will typically change the taste of a recipe slightly, but you can replace the sesame oil with a different oil if that's all you have.
The deli turkey is processed I thought processed foods were BAD?
It depends on what brand you get, but almost all food you buy is going to be 'processed' in some way. For example buying plain ground beef, chicken thighs (even with the skin on), steak, etc. will be processed food.
You can find plenty of turkey (or any deli meat) brands that do minimal processing to their foods. Those are the ones you want to aim for. Highly processed foods with filler ingredients and additives are generally what you want to avoid (though eating some higher-processed foods on occasion won't kill you, and would be much better than eating a high-sugar meal).
It's all about finding the right balance that works for you and you feel best on while also enjoying.
Nitrate free Turkey slices? Is there such a thing?
I'd say the most widely available brand that sells nitrate free is Applegate. There are more coming to market each year so you should always check out the different brands that are available near you.
Tes recettes sont pour combien de personnes?👍♥️
Kann man die Rezepte auch auf deutsch kriegen oder sehen ?
Check TH-cam captions. They will sometimes translate words on screen. You can also go to website in description and use Google Translate.
Nein habe ich probiert bei Ihnen ist kein deutscher Untertitel. Schade ☹️
❤❤❤❤❤❤❤❤❤❤
Recipes are great ,but you could tune down the music.
You know there's a slider on the volume setting, right?
The recipes look great. Not a fan of the music though. Sounds like a stretched music tape. Annoying
Maybe better to put the deli turkey meat onto the plastic wrap and then spread the cream cheese on top of that.
You can definitely do that. I originally made the recipe with cold cream cheese so it wasn't very spreadable. When it's cold it tends to just be easier to roll out.
Enjoyed everything but the music
I didn’t think you could have milk on Keto and carrots, peppers and onions should be very limited. Perhaps I am wrong
You can as long as it's in moderation. We don't use a lot of those ingredients (they're split between several servings worth). If you are consuming large amounts in 1 serving, then they're typically quite high in carbs for keto. Split between several servings and mostly used for flavor, they can be used in moderation. You're welcome to omit them or change them to something that you agree with though.
What about the seeping of plastic in your food?
Where do you see somewhere where plastic would seep into the food? You can use glass containers and parchment paper if you are concerned with that.
Can you do everything even slower? I have too much time and would like to waste it watching everything in slow motion. Thank you.
You know you can speed up and slow down videos using the default controls on the TH-cam player, right?
could you design something for a person alone.
We have a meal planning app that will scale all of our meals down to 1 serving and scale those recipes to fit into your macros. If you're interested you can see more here: app.ruled.me/
I really want to try keto diet but I’m so afraid of gaining weight instead of losing it 😔☹️
Just keep track of your macros and you should be fine
Do not cheat by eating any carbohydrates including sugar, or you will put on weight.
My experience with keto is that ...at first you crave carbs and sugar for a day or two. But after that, if you keep your carbs low, especially if you can maintain them low enough to be in ketosis, you will no longer feel hungry and may even have to remind yourself to eat. If you have any negative symptoms, you may need a little salt or potassium which are essential nutrients. Also, if you're serious about keto you have to add fats. This video is really good because the maker is using lots of healthy fats and that's great on a keto diet. Fats kill your hunger too.
that was not mayo... it was a green yellow color
Real mayonnaise is yellow in color. It uses egg yolks.
I make fresh mayo with egg yolks and avocado oil. Looks vastly different than what's typical at the grocery store.
Are these single serving recipes?. Seems like a lot of food
No, most make several servings. You can find the nutrition info for each on the website (links are all in the description).
… you dont cook the salmon?… please help!…everything looks so good… but I’ll never eat raw fish… not even the tiny pieces in sushi!… thank you!
For that 1 specific recipe out of the 10, no we don't cook the salmon. It's a poke bowl which uses raw fish (which needs to be sashimi grade anyway). If you don't want to make it, you don't have to 👍
@@RuledMe 👋👋👋 … thanks for answering!… oh yes! It looks yummy… but I’m either cooking the salmon or adding chicken… sorry if I spoil your great recipe!
50 % of people are milk intolerant though...also milk increases estrogen which cause breast cancer and other cancers.
Those are estimated numbers based on research and the more modern versions of the research say it's more like 15% vs 50%. Typically aged cheeses and heavy cream are quite low in lactose as well, which is fine for most people with slight intolerances to handle. If you don't want to consume dairy, you don't have to though. We have plenty of dairy-free recipes on the site and channel for you to check out!
if you think keto meals are high fat. You never tried chinese meals
good, but NOT eritritol, thats bad
Erythritol is perfectly fine and proven so in many scientific studies. Please don't spread misinformation. If you don't want to use it for some type of personal reason, you can skip it and/or use a different sweetener.
Love your recipes but notice lots of erythritol, any more natural sub, I prefer to avoid tols if possible
Erythritol is a natural sweetener, typically made from fermented corn. You're welcome to use whatever sweetener you want to, though.
Some interesting ideas but omg - SO much sweetener in that broccoli salad. It doesn't need any at all - add a pinch if you like but that much? It'd be sickening!
The vinegar and onion will cut back a lot of that sweetness, and the cheese/mayo add a lot of richness. You're always welcome to adjust the sweetener to your own tastes, but this will definitely be more of a sweetness level comparable to a traditional, American pasta/chicken salad or coleslaw. You'd be surprised at how much sugar is added to them.
@@RuledMe I wouldn't be surprised at all :D Americans seem to like everything sweet! I just don't understand it for something like a savoury salad. I'm not American ;) I like a splash of vinegar and a sprinkle of salt alongside my cheesy broccoli, that's enough for me :) Just a case of growing up with a different diet I guess! I can only use about half the sweetener suggested for sweet recipes from America too.
@@em_pen Not all Americans like sweet things :)
@@Mairiain Glad to hear it! I know it's a generalisation but certainly it's my experience of almost all Americans. I mean, donuts for breakfast? Sugar in a savoury dish? Weird to me :D But I don't mean to judge, I just find it surprising and .... yeh, weird (so OK, I am judging... but I mean no offence!) :P
@@em_pen I agree! I find it puzzling.
Tomatoes are a fruit and are full of sugar.
Berries are fruit too, and have higher sugar content than tomatoes. But you can still eat those foods when on keto, you just have to make sure they fit into your macros and you eat them in moderation. They don't need to be avoided completely.
Coconut Aminos should be avoided on Keto because they are very high in net carbs (46.67g of net carbs per 100g serving). Coconut Aminos are both high in carbs and low in fats, which are the exact opposite of the macros required on a keto diet - so, NOT good recipes.
I'm not sure where you are getting your nutrition information but the 7 tablespoons of coconut aminos in the salmon recipe is 21g net carbs. Coconut aminos have around 16g net carbs per 100g coconut aminos. Yes, it's still quite high in carbs. That recipe makes 6 servings, though, so you're essentially eating a little over 3g net carbs per serving of coconut aminos.
You're welcome to use soy sauce or something similar if you prefer to keep carbs lower, though it will not make that big of a difference once you break it down per serving.
Please get some better music I was getting a headache and had to turn down the volume. Please sssss
There's a really cool feature that allows you to mute the volume on the video. Once you do that, you can play whatever your favorite music is in the background 😎
@@RuledMe - As I posted already, I LIKE your choice of tunes. Since there is NO audio narration on these videos, I don't know for the life of me why anyone would bother to complain, when access to the volume button fixes the "headache".
That’s why it’s so cool to have volume control on your device!
@@RuledMe Hilarious!!!
absolute melt! I had to turn it down! Wahhhh