15 Keto Meal Prep Ideas That Are Great for Work 2025

You’re likely no stranger to the challenges of sticking to a keto diet while juggling a busy work schedule. Meal prep can be a game-changer, but it’s easy to get stuck in a rut. That’s why you’re probably on the lookout for some fresh ideas to spice up your keto meal prep routine.

You’re in luck – we’ve got 15 keto meal prep ideas that are perfect for work, from salads and jars to protein-packed meals and comforting soups. But which ones will become your new go-to’s? Let’s take a closer look at the options that’ll make your keto meal prep a breeze.

In A Nutshell

• Keto Cobb Salad Jars are a convenient meal prep option perfect for a quick lunch or dinner at work.
• Chicken Fajita Meal Prep provides approximately 500 calories per serving with only 5 grams of net carbs.
• Low Carb Turkey Wraps are a convenient and easy meal prep idea customizable to suit taste preferences.
• Keto Creamy Chicken Soup is a delicious and comforting meal prep idea portioned out into individual containers.
• Breakfast Keto Skillet is a versatile and nutritious meal prep idea reheatable in the morning for a quick breakfast.

1. Chicken Bacon Ranch Casserole

About

This dish mixes juicy chicken with crispy bacon and creamy ranch. It’s hearty, filling, and perfect for a busy workday.

Ingredients

• 2 cups cooked chicken, shredded
• 6 slices bacon, cooked and crumbled
• 1 cup cheddar cheese, shredded
• 1/2 cup ranch dressing
• 1/4 cup heavy cream
• 1 tsp garlic powder
• 1 tsp onion powder

Instructions

1. Preheat oven to 375°F.
2. Mix chicken, bacon, cheese, ranch dressing, heavy cream, garlic powder, and onion powder in a bowl.
3. Spread mixture into a baking dish.
4. Bake for 20 minutes until bubbly and golden.
5. Cool, then portion into containers.

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2. Avocado Egg Salad

About

This creamy egg salad uses avocado instead of mayo. It’s fresh, light, and full of healthy fats for your keto day.

Ingredients

• 4 hard-boiled eggs, chopped
• 1 ripe avocado, mashed
• 1 tbsp lemon juice
• 1/4 cup celery, diced
• Salt to taste
• Pepper to taste

Instructions

1. Boil eggs for 10 minutes, then cool and peel.
2. Chop eggs and place in a bowl.
3. Mash avocado with lemon juice in another bowl.
4. Combine eggs, avocado mixture, and celery.
5. Add salt and pepper, then mix well.
6. Store in airtight containers.

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3. Beef and Broccoli Stir-Fry

About

Tender beef pairs with crisp broccoli in this quick stir-fry. It’s a savory option that reheats well at work.

Ingredients

• 1 lb beef strips
• 2 cups broccoli florets
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 tsp garlic, minced
• 1/2 tsp ginger, grated

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add beef strips and cook for 5 minutes.
3. Stir in garlic and ginger, then cook for 1 minute.
4. Add broccoli and soy sauce, then stir-fry for 5 minutes.
5. Cool and pack into containers.

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4. Bacon-Wrapped Asparagus

About

Crispy bacon hugs tender asparagus in this easy recipe. It’s a fun, portable snack or side for your workday.

Ingredients

• 12 asparagus spears
• 6 slices bacon
• 1 tbsp olive oil
• Salt to taste
• Pepper to taste

Instructions

1. Preheat oven to 400°F.
2. Wrap each asparagus spear with half a bacon slice.
3. Place wrapped spears on a baking sheet.
4. Drizzle with olive oil, then sprinkle salt and pepper.
5. Bake for 20 minutes until bacon crisps.
6. Cool and store in containers.

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5. Keto Cobb Salad

About

This salad piles on protein with eggs, bacon, and chicken. It’s fresh, colorful, and keeps you full at work.

Ingredients

• 2 cups romaine lettuce, chopped
• 1 cup cooked chicken, diced
• 2 hard-boiled eggs, sliced
• 4 slices bacon, crumbled
• 1/2 avocado, diced
• 1/4 cup blue cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp vinegar

Instructions

1. Layer lettuce in a container.
2. Add chicken, eggs, bacon, avocado, and blue cheese on top.
3. Mix olive oil and vinegar in a small jar for dressing.
4. Store salad and dressing separately.

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6. Sausage and Peppers Skillet

About

Spicy sausage meets sweet peppers in this one-pan dish. It’s bold, easy, and perfect for meal prep.

Ingredients

• 1 lb Italian sausage, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt to taste

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add sausage slices and cook for 5 minutes.
3. Stir in peppers and garlic powder, then cook for 10 minutes.
4. Season with salt, then cool.
5. Divide into containers.

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7. Creamy Spinach Chicken

About

This dish blends tender chicken with creamy spinach. It’s rich, satisfying, and great for a keto lunch.

Ingredients

• 2 cups cooked chicken, shredded
• 1 cup spinach, chopped
• 1/2 cup cream cheese
• 1/4 cup parmesan cheese, grated
• 1 tsp garlic, minced

Instructions

1. Heat skillet over medium heat.
2. Add spinach and garlic, then cook for 3 minutes.
3. Stir in cream cheese and parmesan until melted.
4. Mix in chicken and cook for 5 minutes.
5. Cool and portion into containers.

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8. Zucchini Noodle Alfredo

About

Zucchini noodles replace pasta in this creamy Alfredo. It’s light, tasty, and keeps your carbs low.

Ingredients

• 2 medium zucchinis, spiralized
• 1/2 cup heavy cream
• 1/4 cup parmesan cheese, grated
• 1 tbsp butter
• 1 tsp garlic, minced

Instructions

1. Melt butter in a skillet over medium heat.
2. Add garlic and cook for 1 minute.
3. Stir in heavy cream and parmesan, then simmer for 3 minutes.
4. Add zucchini noodles and cook for 5 minutes.
5. Cool and pack into containers.

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9. Taco Stuffed Avocados

About

Spicy beef fills creamy avocados in this fun recipe. It’s a fresh twist on tacos for work.

Ingredients

• 2 ripe avocados, halved
• 1/2 lb ground beef
• 1 tbsp taco seasoning
• 1/4 cup cheddar cheese, shredded
• 2 tbsp sour cream

Instructions

1. Cook beef in a skillet over medium heat for 8 minutes.
2. Stir in taco seasoning and mix well.
3. Scoop out some avocado flesh, then fill halves with beef.
4. Top with cheese and sour cream.
5. Store in containers.

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10. Garlic Butter Shrimp

About

Juicy shrimp swim in garlic butter in this quick dish. It’s simple, flavorful, and keto-approved.

Ingredients

• 1 lb shrimp, peeled
• 2 tbsp butter
• 1 tsp garlic, minced
• 1 tbsp parsley, chopped
• Salt to taste

Instructions

1. Melt butter in a skillet over medium heat.
2. Add garlic and cook for 1 minute.
3. Stir in shrimp and cook for 5 minutes.
4. Sprinkle parsley and salt, then mix.
5. Cool and divide into containers.

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11. Buffalo Chicken Bites

About

These spicy chicken bites pack a punch. They’re crispy, tangy, and great for a bold work lunch.

Ingredients

• 1 lb chicken breast, cubed
• 1/4 cup buffalo sauce
• 1 tbsp butter
• 1 tsp garlic powder
• Salt to taste

Instructions

1. Preheat oven to 400°F.
2. Mix chicken, buffalo sauce, butter, garlic powder, and salt in a bowl.
3. Spread chicken on a baking sheet.
4. Bake for 20 minutes until cooked.
5. Cool and store in containers.

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12. Cauliflower Fried Rice

About

This low-carb fried rice uses cauliflower instead of grains. It’s tasty, light, and perfect for work.

Ingredients

• 2 cups cauliflower rice
• 1/4 cup peas (optional, adjust for keto)
• 1/4 cup carrots, diced
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 egg, beaten

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add cauliflower rice, peas, and carrots, then cook for 5 minutes.
3. Stir in soy sauce and mix well.
4. Push rice to one side, then cook egg in the skillet.
5. Mix egg into rice, then cool and pack.

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13. Pork Rind Chicken Nuggets

About

Crushed pork rinds coat these crispy nuggets. They’re crunchy, keto-friendly, and fun to eat at work.

Ingredients

• 1 lb chicken breast, cubed
• 1 cup pork rinds, crushed
• 1 egg, beaten
• 1 tsp paprika
• Salt to taste

Instructions

1. Preheat oven to 400°F.
2. Dip chicken cubes in egg, then coat with crushed pork rinds and paprika.
3. Place nuggets on a baking sheet.
4. Bake for 20 minutes until golden.
5. Cool and store in containers.

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14. Spinach Feta Frittata

About

This fluffy frittata mixes spinach and feta for a savory bite. It’s easy to slice and pack for lunch.

Ingredients

• 6 eggs
• 1 cup spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup heavy cream
• Salt to taste

Instructions

1. Preheat oven to 350°F.
2. Whisk eggs, cream, and salt in a bowl.
3. Stir in spinach and feta.
4. Pour mixture into a greased baking dish.
5. Bake for 25 minutes until set.
6. Cool, slice, and pack.

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15. Almond Flour Pizza Bites

About

These mini pizzas use almond flour for a keto crust. They’re cheesy, portable, and satisfying at work.

Ingredients

• 1 cup almond flour
• 1 egg
• 1/2 cup mozzarella cheese, shredded
• 1/4 cup marinara sauce (low-carb)
• 1 tsp Italian seasoning

Instructions

1. Preheat oven to 375°F.
2. Mix almond flour, egg, and Italian seasoning in a bowl.
3. Form small dough balls and flatten into rounds on a baking sheet.
4. Bake for 10 minutes, then add sauce and cheese.
5. Bake for 5 more minutes until cheese melts.
6. Cool and store in containers.

Frequently Asked Questions

Can I Use Frozen Vegetables for Keto Meal Prep?

You can use frozen vegetables for meal prep, as they’re often picked at peak ripeness and flash-frozen, preserving their quality. Just check the ingredient list to verify no added sugars or preservatives.

How Long Does Keto Meal Prep Typically Last in the Fridge?

You’re likely wondering how long your keto meal prep lasts in the fridge. Typically, it’s 3-5 days, but check the fridge safety guidelines and keto shelf life for specific ingredients to guarantee food safety and quality.

Are Keto Meal Prep Ideas Suitable for Vegetarians?

You’re likely wondering if keto meal prep ideas can fit a vegetarian lifestyle. Fortunately, vegetarian keto options exist, focusing on plant-based alternatives, such as tofu, tempeh, and seitan, and healthy fats from nuts, seeds, and avocados.

Can I Reheat Keto Meals in the Microwave Safely?

When reheating keto meals in the microwave, you’re likely safe as long as you follow basic microwave safety guidelines. However, be aware that microwaving can affect keto consistency, so check the texture and adjust as needed.

Are Keto Meal Prep Ideas Suitable for People With Diabetes?

You’re managing diabetes and wondering if keto meal prep ideas are suitable for you. Research suggests a well-planned keto diet can help regulate blood sugar and improve insulin regulation, but consult your doctor before making changes.

FInal Verdict

You’ve made it through the list of 15 keto meal prep ideas perfect for work. These options cater to various tastes and dietary needs, ensuring you stay keto-compliant on-the-go. From salads and jars to protein-packed meals and comforting soups, there’s something for everyone.

By incorporating these meal prep ideas into your daily routine, you’ll save time, reduce stress, and maintain a healthy keto lifestyle despite your busy work schedule.