If you want fast, low-cost keto lunches that actually taste like real food, you’re in the right place. This article presents three budget-friendly keto lunch recipes that use few ingredients, minimal equipment, and straightforward techniques.
Each recipe is designed to be made in about 10–20 minutes, uses pantry staples where possible, and keeps carbs very low while maximizing flavor and satiety. Read on for exact ingredients, step-by-step instructions, helpful tips, and quick FAQs.
Highlights
- Total time: 30–40 minutes (complete plan: prep + cook for all three recipes).
- Servings: Each recipe yields 2 servings (so total plan serves 2 people with 3 lunch options).
- Difficulty: Easy — suitable for beginners.
- Main equipment: Skillet (10–12 in), mixing bowl, baking sheet or oven-safe pan, cutting board, knife.
Ingredients and Ingredient Tips
Ingredients
1) Tuna-Avocado Salad (serves 2)
- 2 (5-oz / 140 g) cans of tuna in water, drained
- 1 large ripe avocado (about 200 g), diced
- 2 tbsp mayonnaise (approx. 30 g) — preferably full fat
- 1 tbsp lemon juice (15 ml)
- 1 celery stalk, finely chopped (about 30 g)
- 1 tbsp chopped red onion (10 g) — optional
- Salt: 1/2 tsp (2.5 g)
- Black pepper: 1/4 tsp (1 g)
- 4 large butter lettuce leaves or 2 cups mixed salad greens (for serving)
2) Cheesy Egg & Spinach Lettuce Wraps (serves 2)
- 4 large eggs
- 1/2 cup shredded cheddar cheese (50 g)
- 1 cup fresh spinach, roughly chopped (30 g)
- 1 tbsp butter or olive oil (15 g/ml)
- 1/4 tsp salt (1.5 g)
- 1/8 tsp black pepper (0.5 g)
- 6 large romaine or butter lettuce leaves (for wrapping)
3) Cauliflower Fried “Rice” with Bacon (serves 2)
- 1 (16 oz / 450 g) bag riced cauliflower (or 1 small head cauliflower riced, about 450 g)
- 4 slices bacon (about 120 g), chopped
- 1/2 small onion, finely chopped (about 50 g)
- 1 large garlic clove, minced (3–4 g)
- 2 large eggs, lightly beaten
- 2 tbsp soy sauce or coconut aminos (30 ml)
- 1 tbsp sesame oil or olive oil (15 ml)
- 2 green onions, sliced (10 g)
- Salt and pepper to taste (start with 1/4 tsp salt)
Ingredient Tips (3–6 practical tips)
- Buy canned tuna in bulk or on sale; drain and rinse to control sodium.
- Use frozen riced cauliflower if fresh is more expensive; thaw and drain excess water before cooking.
- Choose a ripe but firm avocado (gives creaminess without turning mushy).
- Swap mayo for Greek yogurt only if you track carbs carefully—full-fat mayo keeps calories and texture consistent.
- Buy bacon in multipacks and freeze unused slices to lower cost per serving.
- If spinach is wilted, sauté briefly rather than using raw to avoid bitter leaves.
Continue to Page 2 for clear step-by-step instructions and preparation tips.