Introduction

Cutting carbs doesn’t mean cutting flavor—or feeling hungry an hour later. These 10 low-carb meal prep recipes are protein-rich, full of fiber, and packed with bold flavors that will keep you full and focused. Perfect for keto-style eaters or anyone watching their carb intake without sacrificing meal satisfaction.

1. Chicken & Cauliflower Rice Bowls

Description: A light, savory lunch option with all the feel of a grain bowl—minus the carbs.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 2 cooked chicken breasts, sliced

• 3 cups cauliflower rice

• 1 cup steamed broccoli

• Garlic, lemon, olive oil (optional)

Instructions:

1. Sauté cauliflower rice with garlic.

2. Portion with chicken and veggies.

Meal Prep Tips:

• Keeps 4–5 days; reheat with a splash of broth.

2. Egg Roll in a Bowl

Description: A deconstructed egg roll that’s low in carbs and high in flavor.

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1/2 lb ground pork or turkey

• 2 cups shredded cabbage

• 1 carrot, shredded

• Soy sauce, garlic, sesame oil (optional)

Instructions:

1. Cook meat, then add veggies and sauce.

2. Stir-fry until wilted.

Meal Prep Tips:

• Store in airtight containers up to 4 days.

3. Turkey Zucchini Boats

Description: Savory, cheesy, and hearty enough for dinner with zero guilt.

Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 2 zucchinis, halved and hollowed

• 1/2 lb ground turkey

• 1/4 cup marinara sauce

• 1/4 cup shredded cheese

Instructions:

1. Cook turkey and mix with sauce.

2. Fill zucchini boats, top with cheese.

3. Bake at 375°F for 20–25 minutes.

Meal Prep Tips:

• Reheat in oven or microwave.

  
  

4. Greek Salad with Tofu or Tempeh

Description: Refreshing and full of protein—no pita needed.

Prep Time: 15 mins | Cook Time: None | Servings: 4

Ingredients:

• Cucumber, cherry tomatoes, red onion

• Kalamata olives, tofu or tempeh

• Lemon vinaigrette

Instructions:

1. Chop and mix veggies.

2. Add marinated tofu or tempeh.

Meal Prep Tips:

• Keep dressing separate to avoid sogginess.

5. Cauliflower Crust Mini Pizzas

Description: Satisfy your pizza cravings with these low-carb, single-serve pies.

Prep Time: 20 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 2 cups riced cauliflower

• 1 egg

• 1/2 cup shredded cheese

• Marinara sauce, toppings of choice

Instructions:

1. Mix crust ingredients, form circles.

2. Bake crusts, then top with sauce and bake again.

Meal Prep Tips:

• Store crusts and toppings separately.

6. Spaghetti Squash with Vegan Alfredo Sauce

Description: A creamy, plant-based pasta swap that's high on flavor.

Prep Time: 10 mins | Cook Time: 40 mins | Servings: 4

Ingredients:

• 1 spaghetti squash

• 1/2 cup soaked cashews

• Garlic, lemon, nutritional yeast

Instructions:

1. Roast squash, blend cashew Alfredo.

2. Combine and store.

Meal Prep Tips:

• Sauce can be made ahead and frozen.

7. Buffalo Cauliflower Bowls

Description: Spicy, crunchy cauliflower served over greens with vegan ranch.

Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 1 head cauliflower, florets

• Hot sauce, garlic powder

• Lettuce, cucumber, ranch dressing

Instructions:

1. Roast cauliflower tossed in hot sauce.

2. Serve over greens.

Meal Prep Tips:

• Store dressing separately.

8. Tuna-Stuffed Avocados

Description: Creamy, savory, and packed with healthy fats and protein.

Prep Time: 10 mins | Cook Time: None | Servings: 2

Ingredients:

• 1 can tuna

• 1 tbsp mayo or Greek yogurt

• 1 avocado, halved

• Lemon juice, herbs

Instructions:

1. Mix tuna filling.

2. Scoop into avocado halves.

Meal Prep Tips:

• Prepare tuna mix in advance; add to avocados fresh.

9. Broccoli & Cheese Egg Muffins

Description: A low-carb breakfast or snack that’s portable and protein-rich.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 6 muffins

Ingredients:

• 4 eggs

• 1/2 cup chopped broccoli

• 1/4 cup shredded cheddar

• Salt, pepper

Instructions:

1. Mix all ingredients, pour into muffin tin.

2. Bake at 350°F for 20 mins.

Meal Prep Tips:

• Store in fridge up to 5 days.

10. Cabbage Stir-Fry with Tempeh

Description: Low-cal, fiber-rich, and full of plant protein.

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1 block tempeh, cubed

• 2 cups shredded cabbage

• Soy sauce, ginger, garlic

Instructions:

1. Sauté tempeh until golden.

2. Add cabbage and sauce, cook until tender.

Meal Prep Tips:

• Reheat in skillet or microwave.

Conclusion

Low-carb doesn’t have to mean low-satisfaction. These meal prep-friendly recipes offer flavor, variety, and plenty of staying power. Whether you’re keto, low-carb curious, or just want to reduce refined carbs, this list has your week covered—deliciously.