The Cheapest and Tastiest Keto Lunches

Step-by-Step Instructions and Preparation Tips

Step-by-Step Instructions

1) Tuna-Avocado Salad

1. Drain both tuna cans and place tuna in a medium mixing bowl. Break up with a fork.
2. Add diced avocado, mayonnaise, lemon juice, chopped celery, and red onion (if using).
3. Season with 1/2 tsp salt and 1/4 tsp black pepper. Stir gently until combined but still slightly chunky.
4. Taste and adjust lemon or salt if needed.
5. Serve 1/2 of the mixture on two large butter lettuce leaves or over a cup of salad greens per person.

2) Cheesy Egg & Spinach Lettuce Wraps

1. Heat a skillet over medium heat and add 1 tbsp butter or oil.
2. Add chopped spinach and sauté 30–45 seconds until wilted. Push spinach to the side.
3. Whisk 4 eggs with 1/4 tsp salt and 1/8 tsp pepper. Pour eggs into the skillet and scramble gently with the spinach until mostly set (about 2–3 minutes).
4. Sprinkle shredded cheddar over the eggs and let melt for 30 seconds. Remove from heat.
5. Spoon the cheesy egg mixture into 3 large lettuce leaves per person to form wraps. Fold and eat immediately.

3) Cauliflower Fried “Rice” with Bacon

1. In a large skillet, cook chopped bacon over medium heat until crispy (5–7 minutes). Transfer bacon to paper towel; reserve 1 tbsp bacon fat in skillet (or use oil).
2. Add chopped onion to the hot skillet and sauté 2–3 minutes until translucent. Add garlic and cook 30 seconds.
3. Add riced cauliflower and cook 4–6 minutes, stirring, until cauliflower softens and some pieces lightly brown.
4. Push cauliflower to one side, pour beaten eggs into the cleared space, scramble until set, then mix into cauliflower.
5. Stir in soy sauce (or coconut aminos), sesame oil, and cooked bacon. Taste and season with salt/pepper as needed. Top with sliced green onions and serve warm.

Preparation Tips

• Prep vegetables the night before—dice onion, chop celery, and pre-rice cauliflower to save minutes at lunch.
• When scrambling eggs, remove the pan from heat just before fully set; residual heat will finish them and keep them tender.
• For crispier bacon without extra oil, bake bacon on a tray at 200°C / 400°F for 12–15 minutes and drain.
• Drain thawed riced cauliflower well in a clean towel to avoid watery texture.
• Plate the tuna salad chilled or slightly cool; hot tuna changes texture and flavor balance.
• Use the same skillet for multiple recipes (wipe and reuse) to reduce cleanup and retain flavor.

Continue to page 3 for information on frequently asked questions and recipe suggestions.