Keto-Friendly Meal Prep Ideas

You’ve probably heard all the buzz about the keto diet—low-carb, high-fat, and all that. While the idea of shedding pounds and feeling more energized is super appealing, sometimes the meal planning can feel a bit daunting. You definitely don’t want the same bland chicken and broccoli every day.

And you don’t have to! I’ve discovered that prepping keto meals doesn’t have to be boring. In fact, it can be a total game-changer, saving you time, money, and (most importantly) your tastebuds. Today, I’m spilling the beans on my top five keto meal prep ideas that you’d love!

1. Flavor-Bomb Mediterranean Chicken

This recipe is a staple in my meal prep routine. It’s packed with flavor, super easy to make, and versatile enough to enjoy in different ways throughout the week.

Ingredients

• 2 pounds boneless, skinless chicken breasts or thighs
• 1/2 cup Kalamata olives (pitted and halved)
• 1/2 cup artichoke hearts (quartered)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup sun-dried tomatoes (packed in oil, chopped)
• 2 cloves garlic (minced)
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a bowl, whisk together the lemon juice, olive oil, oregano, garlic, salt, and pepper.
2. Place the chicken in a shallow dish or zip-top bag and pour the marinade over it. Make sure the chicken is well coated. Marinate for at least 30 minutes or up to 24 hours in the refrigerator.
3. Preheat the oven to 375°F (190°C) or prepare your grill.
4. If baking, place the chicken in a baking dish and bake for 20-25 minutes or until cooked through. If grilling, grill for 5-7 minutes per side or until cooked through.
5. Once the chicken is cooked, let it rest for a few minutes before slicing or shredding.
6. In a separate bowl, combine the olives, artichoke hearts, sun-dried tomatoes, and feta cheese.
7. To assemble your meal prep containers, divide the chicken and the olive mixture evenly among the containers.

Meal Prep Tip

This recipe is easily doubled or tripled to make enough for the whole week. Freeze any leftover chicken and toppings in individual portions for a quick and easy meal later on. Thaw overnight in the refrigerator or reheat from frozen in the microwave. Whether you want to have it warm or cold, consider adding in a bed of greens, zucchini noodles, or cauliflower rice. Add a dollop of tzatziki sauce for extra flavor too! 

2. Keto Egg Muffins

Ingredients

• 6 large eggs
• 1/2 cup cooked bacon (chopped)
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped spinach
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, whisk together the eggs, bacon, cheese, spinach, salt, and pepper.
3. Divide the mixture evenly among the muffin cups.
4. Bake for 15-20 minutes or until the eggs are set.
5. Let the muffins cool slightly before removing them from the tin.

Meal Prep Tips

• Bulk Baking: Double or triple the recipe and bake in multiple muffin tins. This allows you to have a stash of egg muffins ready for the whole week.
• Freezing for Later: Egg muffins freeze exceptionally well. Once cooled, place them in a freezer-safe bag or container and freeze for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen in the microwave.

Flavor Variations:

• Tex-Mex: Use chorizo instead of bacon, add diced jalapenos, and top with a sprinkle of chili powder and cumin.
• Greek: Swap out the cheddar for feta cheese, add chopped Kalamata olives and sun-dried tomatoes.
• Italian: Add sauteed mushrooms, diced tomatoes, and Italian seasoning.

3. Keto Shrimp Scampi with Zucchini Noodles

Ingredients

• 1 pound large shrimp (peeled and deveined)
• 2 tablespoons butter
• 2 cloves garlic (minced)
• 1/4 cup dry white wine
• 1/4 cup chicken broth
• 2 tablespoons lemon juice
• 2 zucchini (spiralized into noodles)
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions

1. Melt the butter in a large skillet over medium heat. Add the garlic and cook for 30 seconds.
2. Add the shrimp to the skillet and cook until pink and opaque, about 3-5 minutes.
3. Stir in the white wine, chicken broth, and lemon juice. Bring to a simmer and cook for 2 minutes.
4. Add the zucchini noodles and cook until tender, about 2 minutes.
5. Stir in the parsley and season with salt and pepper.

Meal Prep Tips

• Sauce in Advance: Prepare the scampi sauce ahead of time and store it separately in the refrigerator for up to 3 days.
• Zucchini Noodle Storage: Spiralize the zucchini just before cooking to prevent them from getting watery. Alternatively, salt the spiralized zucchini and let them sit for 30 minutes. Pat them dry with a paper towel before cooking.
• Portioning: Divide the cooked shrimp and sauce into individual containers. Store the zucchini noodles separately to maintain their texture.
• Reheating: Gently reheat the shrimp and sauce in a skillet over medium heat. Microwave the zucchini noodles separately for 30-60 seconds, or until warmed through. Combine just before serving.

4. Keto Tuna Salad Stuffed Avocado

Ingredients

• 2 cans tuna (in water, drained)
• 1/4 cup mayonnaise
• 1/4 cup celery (chopped)
• 1/4 cup red onion (diced)
• 2 tablespoons lemon juice
• Salt and pepper to taste
• 2 avocados (halved and pitted)

Instructions

1. In a bowl, combine the tuna, mayonnaise, celery, red onion, lemon juice, salt, and pepper.
2. Fill each avocado half with the tuna salad mixture.

Meal Prep Tips

• Bulk Tuna Salad: Make a large batch of tuna salad and store it in an airtight container in the refrigerator for up to 5 days.
• Avocado Prep: To prevent browning, brush the avocado halves with a little lemon or lime juice. You can also store the avocado halves in an airtight container with a cut onion to help absorb ethylene gas, which causes avocados to ripen faster.
• Portioning: If you’re prepping for multiple meals, use a melon baller or spoon to scoop out the avocado flesh and fill individual containers with the tuna salad. Top with the avocado “bowls” just before serving.

5. Keto Salmon with Roasted Asparagus

Ingredients

• 4 salmon fillets
• 1 bunch asparagus (trimmed)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets and asparagus on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Roast for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.

Meal Prep Tips

• Batch Prep for the Week: This recipe is easily doubled or tripled to make enough for multiple meals throughout the week. Simply adjust the ingredients accordingly and use a larger baking sheet.
• On-the-Go Option: Pack the salmon and asparagus in a bento box or other divided container for an easy and healthy lunch on the go.
• Storage Solutions: Store cooked salmon and asparagus in separate airtight containers in the refrigerator. Salmon can be frozen for longer storage. Wrap individual fillets tightly in plastic wrap and then place them in a freezer-safe bag. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Final Thoughts

Meal prepping on keto doesn’t have to be complicated or boring. With a little planning and creativity, you can enjoy delicious, satisfying meals that keep you on track and feeling your best. So go ahead, give these hacks and recipes a try, and let me know how it goes!