Are you new to the keto lifestyle, but struggle to come up with delicious and easy-to-prepare meals? Look no further! Meal prep has never been more important than it is when following a low-carb, high-fat diet like keto. By taking the time to prepare healthy meals in advance, you can ensure that you’re fueling your body with the nutrients it needs to thrive.
In this article, we’ll be sharing 20 mouth-watering keto meal prep recipes perfect for beginners. From savory dishes like Garlic Butter Steak Bites with Asparagus and Creamy Tuscan Chicken with Spinach, to sweet treats like Bulletproof Coffee Chia Pudding and Keto-friendly Bacon and Egg Muffins, there’s something for everyone.
Whether you’re a busy professional looking for quick and easy meals or a foodie seeking new inspiration, these recipes are sure to satisfy your cravings while keeping your diet on track.
Stay tuned for the full list of recipes and get ready to take your keto meal prep game to the next level!
Garlic Butter Steak Bites with Asparagus
This recipe is a perfect blend of savory steak bites and tender asparagus, all smothered in a rich garlic butter sauce. It’s an easy and impressive meal that can be ready in no time.
Ingredients:
– 1 pound beef sirloin or ribeye, cut into bite-sized pieces
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 1/2 cup asparagus spears, trimmed
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together butter, garlic, salt, and pepper.
3. Add the steak bites to the bowl and toss to coat with the garlic butter mixture.
4. Place the asparagus on a baking sheet lined with parchment paper. Drizzle with a little olive oil and season with salt and pepper.
5. Cook the steak bites in the oven for 10-12 minutes or until cooked to your desired level of doneness.
6. Remove from the oven and serve immediately with roasted asparagus.
Cooking Time: 15-20 minutes
Creamy Tuscan Chicken with Spinach
Elevate your dinner game with this rich and satisfying dish, featuring tender chicken breast smothered in a creamy Tuscan sauce and wilted spinach. Perfect for a cozy night in or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 medium onion, finely chopped
– 3 cloves garlic, minced
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 package frozen spinach, thawed
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high. Add chicken; cook until browned, about 5 minutes per side. Transfer to a baking dish.
3. In the same skillet, add chopped onion and minced garlic; cook until softened, about 3-4 minutes.
4. Stir in heavy cream, Parmesan cheese, and thyme. Bring mixture to a simmer.
5. Pour creamy sauce over chicken. Top with spinach and season with salt and pepper.
6. Bake for 20-25 minutes or until chicken is cooked through and sauce has thickened.
Cooking Time: Approximately 30-35 minutes
Cheesy Bacon and Egg Casserole
A comforting breakfast or brunch dish that’s perfect for a crowd. This casserole is filled with crispy bacon, fluffy eggs, and melted cheese, all wrapped up in a golden brown crust.
Ingredients:
– 1 pound eggs
– 6 slices of bacon, cooked and crumbled
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 tablespoon butter
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large bowl, whisk together eggs, milk, salt, and pepper.
3. Add crumbled bacon, shredded cheese, and chopped parsley to the egg mixture; stir until combined.
4. Grease a 9×13-inch baking dish with butter.
5. Pour the egg mixture into the prepared baking dish.
6. Bake for 35-40 minutes or until the eggs are set and the top is golden brown.
Cooking Time: 35-40 minutes
Lemon Garlic Butter Shrimp with Zoodles
Brighten up your mealtime with this zesty and flavorful dish that combines succulent shrimp, tangy lemon butter, and nutritious zucchini noodles. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons unsalted butter
– 2 lemons, juiced (about 2 tablespoons)
– 1 medium zucchini
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook zucchini noodles according to package instructions or spiralize fresh zucchini.
3. In a large skillet, melt butter over medium-high heat. Add garlic and sauté for 1 minute.
4. Add shrimp and cook until pink, about 2-3 minutes per side.
5. Stir in lemon juice and season with salt and pepper to taste.
6. Serve shrimp atop zucchini noodles, garnished with parsley if desired.
Cooking Time: 15-20 minutes
Keto Beef and Broccoli Stir-Fry
Quickly cook up a flavorful and nutritious Keto Beef and Broccoli Stir-Fry that’s perfect for a weeknight dinner. This recipe combines tender beef, crisp broccoli, and savory sauce in under 30 minutes.
Ingredients:
– 1 lb beef strips (such as sirloin or ribeye), cut into thin slices
– 2 cups broccoli florets
– 2 tbsp coconut oil
– 2 cloves garlic, minced
– 1/4 cup soy sauce (make sure it’s sugar-free and Keto-friendly)
– 1/4 cup beef broth
– 1 tsp grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. In a large skillet or wok, heat the coconut oil over medium-high heat.
2. Add the beef strips and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. Add the broccoli, garlic, soy sauce, beef broth, and ginger to the pan. Cook for 4-5 minutes, or until the broccoli is tender-crisp.
4. Return the beef to the pan and stir to combine with the vegetables and sauce.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 20-25 minutes
Avocado Chicken Salad Stuffed Peppers
Add a twist to traditional stuffed peppers with this creamy and flavorful recipe that combines the richness of avocado, the juiciness of chicken, and the crunch of fresh veggies.
Ingredients:
– 4 large bell peppers, any color
– 1 pound cooked chicken breast, diced
– 1 ripe avocado, mashed
– 1/2 cup mixed greens (arugula, spinach, etc.)
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine chicken, avocado, mixed greens, and feta cheese (if using). Mix well.
4. Stuff each pepper with the chicken-avocado mixture, filling to the top.
5. Drizzle olive oil over the peppers and season with salt and pepper.
6. Bake for 25-30 minutes or until the peppers are tender.
Cooking Time: 25-30 minutes
Cauliflower Fried Rice with Chicken
A creative twist on traditional fried rice, this recipe uses cauliflower instead of rice and adds protein-rich chicken for a satisfying meal.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast or thighs, cut into small pieces
– 2 tbsp vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed veggies (e.g., peas, carrots, corn)
– 2 tsp soy sauce
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and pulse into small florets in a food processor.
2. Heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned, about 5-6 minutes.
3. Remove the chicken from the pan and set aside. Add the remaining 1 tbsp of oil, then sauté the onion and garlic until softened.
4. Add the mixed veggies and cook for an additional 2-3 minutes.
5. Add the cauliflower florets to the pan and stir-fry for about 5 minutes, or until they start to soften.
6. Return the chicken to the pan and stir in soy sauce. Cook for another minute to combine flavors.
7. Serve hot and enjoy!
Cooking Time: Approximately 20-25 minutes.
Keto Meatballs with Marinara Sauce
Savor the rich flavor of meatballs infused with Italian seasonings and paired with a tangy, sugar-free marinara sauce. This recipe is perfect for keto enthusiasts looking to add some comfort food flair to their low-carb diet.
Ingredients:
– 1 lb ground beef (85% lean)
– 1/2 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tsp Italian seasoning
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 1/4 cup marinara sauce (homemade or store-bought, sugar-free)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground beef, almond flour, Parmesan cheese, egg, Italian seasoning, garlic powder, salt, and pepper. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 12-15 minutes or until cooked through.
5. While meatballs are cooking, heat marinara sauce over medium-low heat.
6. Serve meatballs hot with warmed marinara sauce.
Cooking Time: 20-25 minutes
Spicy Sausage and Cream Cheese Stuffed Mushrooms
Elevate your appetizer game with this flavorful twist on classic stuffed mushrooms! Juicy sausage, creamy cheese, and a hint of spice come together in perfect harmony.
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 1 lb spicy sausage (like chorizo or Italian sausage), casings removed
– 8 oz cream cheese, softened
– 1/2 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the sausage over medium-high heat, breaking it up with a spoon, until browned and cooked through.
3. In a separate bowl, mix softened cream cheese and grated cheddar cheese until smooth.
4. Stuff each mushroom cap with about 1 tablespoon of sausage mixture, followed by 1-2 tablespoons of cream cheese mixture.
5. Drizzle tops with olive oil and season with salt and pepper to taste.
6. Bake for 15-20 minutes or until mushrooms are tender and filling is heated through.
Cooking Time: 15-20 minutes
Bacon-Wrapped Jalapeño Poppers
Bacon-Wrapped Jalapeño Poppers are a delicious and addictive snack that combines the heat of jalapeños with the smokiness of bacon. Perfect for game days, parties, or just a quick indulgence.
Ingredients:
– 12-15 jalapeño peppers
– 6 slices of bacon, cut in half
– 1 cup cream cheese, softened
– 1/2 cup shredded cheddar cheese
– 1 tablespoon chopped cilantro (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut off the tops of the jalapeños and scoop out the seeds and membranes.
3. In a bowl, mix together cream cheese, shredded cheddar cheese, and chopped cilantro (if using).
4. Stuff each jalapeño with the cheese mixture, dividing it evenly among the peppers.
5. Wrap each stuffed jalapeño with half a slice of bacon, securing it with a toothpick if needed.
6. Place the poppers on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until the bacon is crispy.
7. Serve warm and enjoy!
Cooking Time: 20-25 minutes
Low-Carb Chicken Alfredo with Spaghetti Squash
Low-Carb Chicken Alfredo with Spaghetti Squash Recipe
This creamy and rich low-carb twist on the classic Alfredo dish replaces traditional spaghetti with nutritious spaghetti squash, making it a perfect option for those watching their carb intake.
Ingredients:
– 1 large spaghetti squash
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Drizzle olive oil on both sides of the squash and season with salt, then place it cut-side up on a baking sheet.
4. Roast the squash for 45 minutes or until tender.
5. Cook chicken in a skillet over medium-high heat, adding garlic and cooking until done.
6. In a separate saucepan, combine heavy cream, Parmesan cheese, and parsley. Bring to a simmer over medium heat.
7. Combine cooked chicken and spaghetti squash with the Alfredo sauce. Season with salt and pepper to taste.
Cooking Time: 45 minutes
Crispy Parmesan Crusted Salmon
Elevate your dinner game with this simple yet impressive dish that combines the richness of parmesan cheese with the flaky texture of salmon. This recipe is perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 cup panko breadcrumbs
– 1/2 cup grated parmesan cheese
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a shallow dish, mix together panko breadcrumbs and parmesan cheese.
4. Place the salmon fillets on the prepared baking sheet.
5. Drizzle olive oil over the salmon, then sprinkle garlic on top of each fillet.
6. Coat each salmon fillet in the breadcrumb mixture, pressing gently to adhere.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Keto Egg Roll in a Bowl
Keto Egg Roll in a Bowl: A Twist on a Classic Comfort Food
This recipe transforms the traditional egg roll into a keto-friendly bowl dish, packed with flavor and nutrients. Crunchy pork rinds and savory vegetables create a delightful contrast of textures.
Ingredients:
– 1 pound ground pork
– 1/2 cup pork rinds, crushed
– 1 tablespoon soy sauce
– 1 tablespoon coconut aminos
– 2 tablespoons sesame oil
– 2 cloves garlic, minced
– 1 cup mixed vegetables (broccoli, bell peppers, carrots)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, cook ground pork over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add crushed pork rinds, soy sauce, coconut aminos, sesame oil, and garlic to the skillet. Cook for an additional 2-3 minutes.
4. Add mixed vegetables to the skillet and stir-fry until tender.
5. Serve hot in a bowl, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Zucchini Lasagna with Ground Beef
A twist on traditional lasagna, this recipe combines the flavors of ground beef and zucchini with a creamy bechamel sauce. This hearty dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 lb ground beef
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 2 cups cooked lasagna noodles
– 2 medium zucchinis, sliced
– 1 cup bechamel sauce (homemade or store-bought)
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cook lasagna noodles according to package instructions. Drain and set aside.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking up with spoon as it cooks.
4. Add chopped onion and minced garlic to the skillet; cook until onion is translucent.
5. Arrange cooked noodles, zucchini slices, and meat mixture in a 9×13-inch baking dish.
6. Top with bechamel sauce and combine with shredded mozzarella cheese.
7. Sprinkle Parmesan cheese on top and season with salt and pepper.
8. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Bulletproof Coffee Chia Pudding
Start your day off right with a nutrient-packed breakfast that combines the benefits of chia seeds and bulletproof coffee. This recipe is a delicious and healthy twist on traditional pudding, perfect for those looking to boost their morning routine.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons cold-brewed bulletproof coffee
– 1 tablespoon honey or stevia
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb the liquid.
2. Add in the cold-brewed bulletproof coffee, honey or stevia, and salt. Stir until well combined.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
4. In the morning, give the mixture a good stir and enjoy!
Cooking Time: 2 hours (or overnight)
Keto-friendly Bacon and Egg Muffins
Elevate your breakfast game with these deliciously savory muffins that combine the best of bacon, eggs, and cheese. Perfect for a quick and easy morning meal or as a snack on-the-go.
Ingredients:
– 6 large eggs
– 1/2 cup grated cheddar cheese
– 4 slices of cooked bacon, crumbled
– 1/4 cup almond flour
– 1/4 cup coconut flour
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and season with salt and pepper.
3. Add crumbled bacon, grated cheese, almond flour, and coconut flour to the egg mixture. Mix well.
4. Grease 6 muffin cups with butter or cooking spray.
5. Divide the egg mixture among the muffin cups.
6. Bake for 18-20 minutes or until eggs are set and edges are golden brown.
Cooking Time: 18-20 minutes
One-Pan Garlic Herb Butter Chicken Thighs
Elevate your dinner game with this simple and flavorful recipe that’s perfect for a weeknight meal or special occasion. This one-pan wonder combines juicy chicken thighs, aromatic herbs, and rich butter for a dish that’s sure to please.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper, to taste
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large oven-safe skillet or Dutch oven, melt butter over medium-high heat.
3. Add garlic and cook for 1 minute, until fragrant.
4. Add chicken thighs and cook for 5-7 minutes per side, until browned.
5. Add rosemary, thyme, salt, and pepper. Cook for 1 minute.
6. Pour in chicken broth and bring to a simmer.
7. Transfer skillet to the oven and bake for 20-25 minutes, or until chicken is cooked through.
8. Remove from oven and let rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Cheesy Cauliflower Mac and Cheese
Elevate your macaroni and cheese game with the addition of roasted cauliflower, perfectly blending the creaminess of cheese sauce with the earthy sweetness of this cruciferous veggie.
Ingredients:
– 8 oz macaroni
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1/4 cup unsalted butter
– 1 cup grated cheddar cheese
– 1/2 cup grated mozzarella cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
3. Cook macaroni according to package instructions.
4. In a large saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute.
5. Gradually whisk in heavy cream and bring to a simmer. Remove from heat.
6. Combine cooked macaroni, roasted cauliflower, and cheese sauce. Stir until well combined.
7. Transfer the mixture to a baking dish and top with additional grated cheddar and mozzarella.
8. Bake for 20-25 minutes or until golden brown.
Cooking Time: 45-50 minutes
Keto Green Beans with Almonds and Bacon
This recipe transforms green beans into a flavorful and satisfying side dish, perfect for keto diets. Crunchy almonds and crispy bacon add a delightful texture to this classic vegetable.
Ingredients:
– 1 pound fresh green beans, trimmed
– 6 slices of bacon, cut into small pieces
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1 clove garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Arrange green beans on the prepared baking sheet in a single layer.
4. Drizzle olive oil over the green beans and sprinkle with salt, pepper, and minced garlic (if using). Toss to coat.
5. Bake for 15-20 minutes or until tender and slightly caramelized.
6. While the green beans are cooking, cook bacon pieces in a pan over medium heat until crispy. Remove from heat and set aside.
7. Once green beans are done, remove them from the oven and toss with cooked bacon and sliced almonds.
Cooking Time: 20-25 minutes
Slow Cooker Keto Butter Chicken
Elevate your keto diet with this rich and creamy Slow Cooker Keto Butter Chicken recipe, perfect for a comforting meal on-the-go. This dish is sure to become a staple in your low-carb kitchen!
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 tbsp butter
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/4 cup chicken broth
– 1 tsp ground cumin
– 1 tsp paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Season the chicken with salt, pepper, cumin, and paprika.
2. In a slow cooker, melt butter over low heat.
3. Add sliced onion and cook until caramelized, stirring occasionally.
4. Add garlic, chicken breasts, heavy cream, and chicken broth to the slow cooker.
5. Cook on low for 6-8 hours or high for 3-4 hours.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Summary
Kickstart your keto journey with these 20 mouthwatering recipes, perfect for beginners! From savory steak bites to decadent shrimp and zoodles, this collection has something for everyone. Discover how to make garlic butter steak bites with asparagus, creamy Tuscan chicken with spinach, cheesy bacon and egg casserole, and many more dishes that are not only delicious but also keto-friendly. Whether you’re a seasoned cook or just starting out, these recipes will help you achieve your weight loss goals while still satisfying your cravings.
