60 Delicious and Easy Keto Recipes for Meal Prep: How to Eat Low-Carb and Clean without Sacrificing Flavor
Meal Prep: The Ultimate Meal Prep Cookbook-60 Quick And Easy Low Carb Keto Recipes For Clean Eating
If you are following a keto diet, you know how important it is to plan your meals ahead and keep your carb intake low. But sometimes, life gets busy and you don't have enough time or energy to cook every day. That's where meal prep comes in handy.
Meal Prep: The Ultimate Meal Prep Cookbook-60 Quick And Easy Low Carb Keto Recipes For Clean Eating
Meal prep is the practice of preparing your meals or ingredients in advance and storing them in the fridge or freezer for later use. This way, you can save time, money, and avoid temptation from high-carb foods. You can also enjoy delicious and nutritious keto meals without spending hours in the kitchen every day.
In this article, you will find 60 quick and easy low carb keto recipes for clean eating that you can make in large batches and enjoy throughout the week. Whether you need breakfast, lunch, dinner, or dessert ideas, we have you covered. All these recipes are keto-friendly, low-carb, gluten-free, and made with wholesome ingredients.
How to Meal Prep for Keto
Before you start cooking, here are some tips on how to meal prep for keto:
Choose recipes for batch cooking and shop with a plan
The first step is to decide what recipes you want to make and how many servings you need. You can use our keto macro calculator to help you figure out your daily calorie and macronutrient goals. Then, make a shopping list of all the ingredients you need and stick to it. Avoid buying any foods that are not keto-friendly or that might tempt you to cheat on your diet.
Mise en place and prepare/cook in bulk
Mise en place is a French term that means "putting everything in its place". It refers to the process of preparing all your ingredients before you start cooking. This way, you can save time and avoid making mistakes or forgetting something. For example, you can chop your vegetables, measure your spices, or preheat your oven before you begin.
Once you have everything ready, you can start cooking in bulk. This means making large quantities of food that you can divide into individual portions and store for later. You can use different cooking methods, such as baking, roasting, sautéing, or slow-cooking, depending on the recipe. You can also cook multiple dishes at the same time, as long as you have enough space and equipment.
Invest in quality meal prep containers
The last step is to store your food in airtight containers that will keep it fresh and prevent spoilage. You can use glass, plastic, or metal containers, as long as they are microwave-safe and freezer-safe. You can also use ziplock bags, silicone bags, or mason jars for some foods. Make sure to label your containers with the name and date of the dish, and the number of servings and macros per serving.
You can store your food in the fridge for up to 4 days, or in the freezer for up to 3 months. When you are ready to eat, you can reheat your food in the microwave, oven, or stovetop, or enjoy it cold if you prefer. You can also add some fresh ingredients, such as salad greens, avocado, or cheese, to make your meals more interesting and varied.
60 Quick And Easy Low Carb Keto Recipes For Clean Eating
Breakfast Recipes
Start your day with a satisfying and energizing keto breakfast that will keep you full until lunchtime. Here are some of our favorite breakfast recipes that you can make in advance and reheat in the morning:
Quick And Easy Keto Egg Muffins
These keto egg muffins are like mini frittatas that you can customize with your favorite fillings. They are high in protein and low in carbs, and they take only 20 minutes to make. You can make a dozen of them and store them in the fridge or freezer for a grab-and-go breakfast.
Preheat your oven to 375F (190C) and grease a 12-cup muffin tin.
In a large bowl, whisk together 12 eggs, 1/4 cup of heavy cream, salt, pepper, and any herbs or spices you like.
Add your fillings of choice, such as cheese, bacon, ham, sausage, spinach, mushrooms, peppers, or broccoli. You can use different combinations for each muffin cup.
Pour the egg mixture evenly into the muffin cups, filling them about 3/4 full.
Bake for 15 to 18 minutes, or until the eggs are set and golden.
Let them cool slightly before removing from the tin. Enjoy warm or cold.
Nutrition facts per serving (1 muffin): 116 calories, 9g fat, 8g protein, 1g net carbs
Savory Breakfast Keto Sausage Balls
These savory breakfast keto sausage balls are like meatballs with a cheesy twist. They are crispy on the outside and tender on the inside, and they are packed with flavor from sage breakfast sausage, cheddar cheese, and parmesan cheese. They are perfect for dipping in sugar-free ketchup or mustard.
Preheat your oven to 375F (190C) and line a baking sheet with parchment paper.
In a large bowl, combine 1 pound of ground pork sausage (preferably sage-flavored), 1 cup of shredded cheddar cheese, 1/4 cup of grated parmesan cheese, 1/4 cup of almond flour, 1 egg, salt, pepper, garlic powder, and onion powder. Mix well with your hands until well combined.
Form the mixture into small balls (about 1 inch in diameter) and place them on the prepared baking sheet. You should get about 24 balls.
Bake for 20 to 25 minutes, or until golden and cooked through.
Enjoy warm or cold.
Nutrition facts per serving (4 balls): 339 calories, 27g fat, 19g protein, 2g net carbs
Low-Carb Breakfast Casserole
```html sausage, mushrooms, onion, spinach, and a variety of herbs and spices. It is easy to make and can feed a crowd.
Preheat your oven to 375F (190C) and grease a 9x13 inch baking dish.
In a large skillet over medium-high heat, cook 1 pound of ground pork sausage, breaking it up with a spatula, until browned and cooked through. Drain the excess fat and transfer the sausage to a large bowl.
In the same skillet, cook 8 ounces of sliced mushrooms and 1/4 cup of chopped onion until soft, stirring occasionally. Add 2 cups of fresh spinach and cook until wilted. Season with salt, pepper, garlic powder, and onion powder.
In another large bowl, whisk together 12 eggs, 1/2 cup of heavy cream, 1/4 cup of water, salt, pepper, dried oregano, dried basil, and dried thyme.
Sprinkle 2 cups of shredded cheddar cheese evenly over the bottom of the prepared baking dish. Layer the sausage mixture over the cheese, followed by the mushroom and spinach mixture. Pour the egg mixture over everything and spread it evenly.
Bake for 25 to 30 minutes, or until the eggs are set and golden.
Enjoy warm or cold.
Nutrition facts per serving (1/12 of the casserole): 324 calories, 26g fat, 19g protein, 3g net carbs
Lunch Recipes
For lunch, you want something that is filling, satisfying, and easy to pack and reheat. Here are some of our favorite lunch recipes that you can make in advance and enjoy at work or at home:
Keto Chicken Salad With Avocado And Bacon
This keto chicken salad is creamy, crunchy, and full of flavor. It is made with shredded chicken breast, avocado, bacon, celery, green onion, mayonnaise, lemon juice, salt, and pepper. You can serve it on lettuce wraps, keto bread , or eat it by itself.
Cook 4 slices of bacon in a skillet over medium-high heat until crisp. Drain on paper towels and chop into small pieces.
In a large bowl, toss together 3 cups of shredded cooked chicken breast (you can use rotisserie chicken or leftover chicken), 1/4 cup of chopped celery, and 2 tablespoons of sliced green onion.
In a small bowl, mash 1 ripe avocado with a fork. Add 1/4 cup of mayonnaise , 2 tablespoons of lemon juice , salt , and pepper . Mix well until smooth and creamy.
Add the avocado mixture to the chicken mixture and toss to combine. Stir in the bacon pieces.
Enjoy right away or store in an airtight container in the fridge for up to 3 days.
Nutrition facts per serving (1/4 of the recipe): 461 calories , 33g fat , 36g protein , 5g net carbs
Low-Carb Taco Salad With Ground Beef
This low-carb taco salad is a delicious and satisfying way to enjoy your favorite Mexican flavors without the carbs. It is made with ground beef seasoned with taco spices , lettuce , tomato , cheese , sour cream , salsa , and cilantro . You can also add some avocado , olives , or jalapeños for extra flavor and healthy fats.
In a large skillet over medium-high heat , cook 1 pound of ground beef , breaking it up with a spatula , until browned and cooked through . Drain the excess fat and return the beef to the skillet .
Add 2 tablespoons of taco seasoning (you can use store-bought or homemade ) and 1/4 cup of water . Simmer for about 10 minutes , stirring occasionally , until the sauce is thickened .
In a large salad bowl , toss together 6 cups of chopped romaine lettuce , 1 cup of diced tomato , and 1 cup of shredded cheddar cheese .
Divide the salad among four plates or containers . Top each with 1/4 of the beef mixture , 2 tablespoons of sour cream , 2 tablespoons of salsa , and some chopped cilantro .
Enjoy right away or store in separate airtight containers in the fridge for up to 3 days. Reheat the beef before serving if desired.
Nutrition facts per serving (1/4 of the recipe): 462 calories , 31g fat , 34g protein , 7g net carbs
Creamy Keto Cauliflower Soup With Bacon And Cheese
This creamy keto cauliflower soup is a cozy and comforting dish that you can enjoy on a cold day. It is made with cauliflower , chicken broth , cream cheese , heavy cream , cheddar cheese , bacon , and green onion . It is rich, smooth, and cheesy, and it takes only 30 minutes to make.
Cook 6 slices of bacon in a large pot over medium-high heat until crisp. Drain on paper towels and chop into small pieces. Reserve some bacon fat in the pot.
Add 4 cups of chicken broth and bring to a boil. Add 1 large head of cauliflower, cut into florets, and reduce the heat to medium-low. Simmer for about 15 minutes, or until the cauliflower is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches, then return it to the pot.
Add 4 ounces of cream cheese, 1/2 cup of heavy cream, and 1 cup of shredded cheddar cheese. Stir until melted and smooth. Season with salt and pepper to taste.
Ladle the soup into bowls and top with bacon pieces and sliced green onion.
Enjoy right away or store in an airtight container in the fridge for up to 3 days. Reheat on the stovetop or in the microwave before serving.
Nutrition facts per serving (1/6 of the recipe): 386 calories, 31g fat, 18g protein, 6g net carbs
Dinner Recipes
For dinner, you want something that is satisfying, delicious, and easy to make. Here are some of our favorite dinner recipes that you can make in advance and reheat at night:
Keto Sheet Pan Salmon And Asparagus
This keto sheet pan salmon and asparagus is a simple and healthy meal that you can make in one pan and in less than 30 minutes. It is made with salmon fillets, asparagus, olive oil, lemon juice, garlic, salt, pepper, and parsley. You can serve it with some cauliflower rice or a green salad for a complete keto meal.
Preheat your oven to 425F (220C) and line a baking sheet with parchment paper.
Arrange 4 salmon fillets (about 6 ounces each) on one side of the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and 2 tablespoons of lemon juice. Sprinkle with salt, pepper, and minced garlic.
Arrange 1 pound of asparagus spears on the other side of the baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt and pepper.
Bake for 15 to 20 minutes, or until the salmon is flaky and the asparagus is tender.
Sprinkle with chopped parsley and serve with lemon wedges if desired.
Enjoy right away or store in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
Nutrition facts per serving (1/4 of the recipe): 386 calories, 23g fat, 38g protein, 5g net carbs
Low-Carb Chicken And Broccoli Stir-Fry
This low-carb chicken and broccoli stir-fry is a quick and easy meal that you can make in one skillet and in less than 20 minutes. It is made with chicken breast, broccoli florets, soy sauce, sesame oil, garlic, ginger, red pepper flakes, xylitol , and sesame seeds . You can serve it with some cauliflower rice or zucchini noodles for a low-carb alternative to rice or noodles.
Cut 1 pound of chicken breast into thin slices and season with salt and pepper.
Heat 2 tablespoons of sesame oil in a large skillet over high heat. Add the chicken and cook for about 10 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and keep warm.
```html minutes, or until crisp-tender.
In a small bowl, whisk together 1/4 cup of soy sauce, 2 tablespoons of xylitol, 2 teaspoons of minced garlic, 1 teaspoon of grated ginger, and 1/4 teaspoon of red pepper flakes.
Add the sauce to the skillet and bring to a boil. Reduce the heat and simmer for about 2 minutes, or until slightly thickened.
Add the chicken back to the skillet and toss to coat with the sauce.
Sprinkle with sesame seeds and serve.
Enjoy right away or store in an airtight container in the fridge for up to 3 days. Reheat on the stovetop or microwave before serving.
Nutrition facts per serving (1/4 of the recipe): 287 calories, 13g fat, 34g protein, 6g net carbs
Keto Meatloaf With Bacon And Cheese
This keto meatloaf is a hearty and comforting dish that you can make in advance and reheat for dinner. It is made with ground beef, almond flour, eggs, onion, garlic, Worcestershire sauce, salt, pepper, cheddar cheese, bacon, and sugar-free ketchup. It is moist, tender, and cheesy, and it takes only 10 minutes to prepare and 40 minutes to bake.
Preheat your oven to 375F (190C) and line a loaf pan with parchment paper.
In a large bowl, combine 2 pounds of ground beef, 1/2 cup of almond flour , 2 eggs , 1/4 cup of chopped onion , 2 teaspoons of minced garlic , 2 tablespoons of Worcestershire sauce , salt , and pepper . Mix well with your hands until well combined.
Press half of the meat mixture into the prepared loaf pan. Sprinkle 1 cup of shredded cheddar cheese evenly over the meat. Press the remaining meat mixture over the cheese, sealing the edges well.
Arrange 6 slices of bacon over the top of the meatloaf, tucking the ends under the meat.
Bake for 35 minutes, or until the bacon is crisp and the meat is cooked through.
Brush 1/4 cup of sugar-free ketchup over the top of the meatloaf and bake for another 5 minutes.
Let the meatloaf rest for 10 minutes before slicing and serving.
Enjoy right away or store in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
Nutrition facts per serving (1/8 of the recipe): 489 calories , 35g fat , 34g protein , 4g net carbs
Dessert Recipes
Who says you can't have dessert on a keto diet? Here are some of our favorite dessert recipes that you can make in advance and enjoy as a sweet treat:
Keto Chocolate Pudding
This keto chocolate pudding is a creamy and decadent dessert that you can make in less than 10 minutes. It is made with heavy cream , unsweetened cocoa powder , xylitol , vanilla extract , and gelatin . You can top it with some whipped cream or berries for extra flavor and texture.
In a small saucepan over medium-low heat , whisk together 2 cups of heavy cream , 1/4 cup of unsweetened cocoa powder , 1/4 cup of xylitol , and a pinch of salt . Bring to a simmer , stirring occasionally , until smooth and well combined.
In a small bowl , sprinkle 1 tablespoon of gelatin over 1/4 cup of cold water . Let it sit for about 5 minutes , or until soft.
Add the gelatin mixture to the chocolate mixture and whisk until dissolved. Stir in 1 teaspoon of vanilla extract .
Pour the pudding into four small bowls or ramekins . Refrigerate for at least 2 hours , or until set.
Enjoy cold or at room temperature .
Nutrition facts per serving (1/4 of the recipe): 414 calories , 41g fat , 5g protein , 4g net carbs
Low-Carb Lemon Bars
These low-carb lemon bars are a refreshing and tangy dessert that you can make in advance and enjoy as a snack or after a meal. They are made with almond flour , butter , xylitol , eggs , lemon juice , lemon zest , and powdered erythritol . They are soft, moist, and bursting with lemon flavor.
Preheat your oven to 350F (177C) and line an 8x8 inch baking pan with parchment paper.
In a medium bowl , combine 1 1/2 cups of almond flour , 1/4 cup of xylitol , and a pinch of salt . Cut in 1/4 cup of cold butter with a pastry blender or a fork until crumbly.
Press the mixture evenly into the bottom of the prepared pan. Bake for 15 minutes , or until lightly golden.
In another medium bowl , whisk together 4 eggs , 1/2 cup of xylitol , 1/2 cup of lemon juice , 2 tablespoons of lemon zest , and 2 tablespoons of almond flour .
Pour the lemon mixture over the crust and bake for another 15 to 20 minutes , or until set.
Let the bars cool completely in the pan on a wire rack. Sprinkle with some powdered erythritol if desired.
Cut into 16 squares and enjoy at room temperature or chilled.
Nutrition facts per serving (1 square): 123 calories , 10g fat , 4g protein , 2g net carbs
Keto Peanut Butter Cookies
These keto peanut butter cookies are soft, chewy, and delicious. They are made with only four ingredients: peanut butter, xylitol, egg, and vanilla extract. You can make them in less than 20 minutes and enjoy them as a snack or dessert.
Preheat your oven to 350F (177C) and line a baking sheet with parchment paper.
In a large bowl, beat together 1 cup of natural peanut butter (smooth or crunchy), 3/4 cup of xylitol, 1 egg, and 1 teaspoon of vanilla extract until well combined.
Drop by rounded tablespoonfuls onto the prepared baking sheet, leaving some space between them. Flatten them slightly with a fork, making a crisscross pattern.
Bake for 10 to 12 minutes, or until lightly browned on the edges.
Let them cool on the baking sheet for 5 minutes, then transfer to a wire rack to cool completely.
Enjoy at room temperature or chilled.
Nutrition facts per serving (1 cookie): 103 calories, 8g fat, 4g protein, 2g net carbs
Conclusion
Meal prep is a great way to save time, money, and stay on track with your keto diet. By making your meals in advance, you can avoid the hassle of cooking every day and enjoy delicious and nutritious keto meals whenever you want. You can also customize your meals according to your preferences and goals.
In this article, we have shared with you 60 quick and easy low carb keto recipes for clean eating that you can make in large batches and store for later. Whether you need breakfast, lunch, dinner, or dessert ideas, we have something for everyone. All these recipes are keto-friendly, low-carb, gluten-free, and made with wholesome ingredients.
We hope you enjoy these recipes