Introduction

Low-carb and keto meal prep is all about keeping carbs minimal while prioritizing protein and healthy fats. By prepping ahead, you’ll have satisfying meals that support energy levels, fat loss, and balanced nutrition without reaching for high-carb quick fixes. These 10 recipes are designed to be family-friendly, flavorful, and easy to store, making it simple to stay consistent with your diet.

1. Garlic Butter Chicken with Zucchini Noodles

Description: A keto-friendly twist on pasta night.
Prep Time: 15 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 4 chicken breasts

• 4 medium zucchinis (spiralized)

• 4 tbsp butter

• 4 cloves garlic, minced

• 1 tbsp olive oil

Instructions:

1. Cook chicken in olive oil until golden.

2. In same pan, add butter and garlic, sauté 1 min.

3. Toss in zucchini noodles, cook 2–3 mins.

4. Serve chicken over noodles.

Meal Prep Tip: Store zucchini raw and sauté just before reheating to prevent sogginess.

2. Keto Beef & Broccoli

Description: A takeout classic made keto.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1 lb flank steak, sliced

• 3 cups broccoli florets

• 1/4 cup soy sauce (or coconut aminos)

• 1 tbsp sesame oil

• 2 cloves garlic, minced

Instructions:

1. Stir-fry steak in sesame oil until browned.

2. Add broccoli, garlic, and soy sauce.

3. Cook until broccoli is tender-crisp.

Meal Prep Tip: Store with cauliflower rice for a full meal.

3. Egg Muffins with Spinach & Cheese

Description: Perfect grab-and-go breakfast.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 6

Ingredients:

• 8 eggs

• 1 cup spinach, chopped

• 1/2 cup shredded cheese

• 1/2 cup diced peppers

Instructions:

1. Whisk eggs, stir in veggies and cheese.

2. Pour into muffin tin and bake at 375°F for 20 mins.

Meal Prep Tip: Store in fridge for 5 days; reheat quickly in microwave.

4. Keto Taco Salad

Description: All the flavor, none of the carbs.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1 lb ground beef

• 1 packet taco seasoning (low-carb)

• 4 cups romaine lettuce

• 1 avocado, sliced

• 1/2 cup shredded cheese

Instructions:

1. Brown beef, add taco seasoning.

2. Assemble bowls with lettuce, beef, avocado, and cheese.

Meal Prep Tip: Store beef separately; add avocado fresh when serving.

5. Garlic Parmesan Salmon with Asparagus

Description: A rich and satisfying low-carb dinner.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 4 salmon fillets

• 1 lb asparagus

• 3 tbsp olive oil

• 2 tbsp Parmesan cheese

• Garlic powder, salt, pepper

Instructions:

1. Arrange salmon and asparagus on baking sheet.

2. Drizzle with oil, season, and sprinkle Parmesan.

3. Bake at 400°F for 15–20 mins.

Meal Prep Tip: Store in separate containers for 3 days.

6. Keto Buffalo Chicken Lettuce Wraps

Description: Spicy, crunchy, and light.
Prep Time: 15 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 2 chicken breasts, shredded

• 1/4 cup hot sauce

• 2 tbsp butter

• Butter lettuce leaves

Instructions:

1. Cook chicken, shred, and toss with melted butter + hot sauce.

2. Serve in lettuce cups.

Meal Prep Tip: Store filling separately and assemble wraps fresh.

7. Cauliflower Fried Rice

Description: A low-carb swap for takeout fried rice.
Prep Time: 15 mins | Cook Time: 10 mins | Servings: 4

Ingredients:

• 4 cups riced cauliflower

• 2 eggs, scrambled

• 1 cup mixed vegetables (low-carb, e.g. zucchini, peppers)

• 2 tbsp soy sauce

Instructions:

1. Sauté vegetables, add cauliflower rice.

2. Stir in soy sauce and scrambled eggs.

Meal Prep Tip: Cooks and reheats quickly, great for busy lunches.

8. Keto Chicken Alfredo Spaghetti Squash

Description: Creamy and filling without the pasta.
Prep Time: 15 mins | Cook Time: 40 mins | Servings: 4

Ingredients:

• 2 chicken breasts, grilled and sliced

• 1 large spaghetti squash

• 1 cup heavy cream

• 1/2 cup Parmesan cheese

• Garlic, salt, pepper

Instructions:

1. Roast spaghetti squash at 400°F for 35–40 mins.

2. Heat cream, garlic, and Parmesan for sauce.

3. Scrape squash strands, top with sauce and chicken.

Meal Prep Tip: Store sauce and squash separately to avoid soggy texture.

9. Keto Chili (No Beans)

Description: Rich, hearty, and 100% keto.
Prep Time: 15 mins | Cook Time: 6 hrs (crockpot) | Servings: 6

Ingredients:

• 2 lbs ground beef

• 1 can diced tomatoes

• 1 onion, chopped

• 1 bell pepper, diced

• Chili powder, cumin

Instructions:

1. Brown beef, add to crockpot with rest of ingredients.

2. Cook on low 6 hrs.

Meal Prep Tip: Freeze in family-size or single portions.

10. Eggplant Pizza Bites

Description: Pizza flavor without the crust.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1 large eggplant, sliced

• 1/2 cup marinara (sugar-free)

• 1/2 cup mozzarella

• Oregano, garlic powder

Instructions:

1. Slice eggplant into rounds, bake 10 mins at 375°F.

2. Top with marinara, cheese, and oregano.

3. Bake another 5 mins until cheese melts.

Meal Prep Tip: Best eaten fresh, but can store 2 days in fridge.

Conclusion

These 10 keto and low-carb meal prep recipes give you variety, flavor, and convenience—perfect for staying consistent with a healthy diet. With balanced proteins, healthy fats, and minimal carbs, they’re designed to keep you full and energized throughout the week.