31 Keto Meal Prep Ideas + Recipes To Make Mealtime Easy

Sticking to a keto lifestyle is way easier when you’re not staring at the fridge wondering what’s for dinner every night. The answer? Keto meal prep. But meal prep doesn’t mean the same chicken and veggies every day. With a little bit of extra planning, you can save time and actually enjoy what you’re eating. 

Below, we’ll dive into 31 keto meal prep ideas for breakfast, lunch and dinner to make mealtime easy.  

Table of contents:

• Keto breakfast recipes
• Keto lunch recipes
• Keto dinner recipes
• Keto snack and dessert ideas

Keto breakfast recipes

Save time in the morning and make grabbing breakfast easy with these delicious keto meal prep breakfast recipes. 

1. Keto blueberry muffins

Blueberry muffins are a classic breakfast choice and perfect for a quick morning meal. Made with almond flour, fresh blueberries and a touch of granulated erythritol as a sugar substitute, they’re moist, fluffy and naturally sweet. Make them at the start of the week and store them in the fridge for the perfect keto-friendly breakfast on the go.

2. Keto cream cheese pancakes 

A keto lifestyle doesn’t mean you have to give up a good ol’ stack of pancakes. These keto-friendly cream cheese pancakes combine a few ingredients, like cream cheese, eggs, almond flour and a dash of vanilla, for a light and sweet breakfast that's perfect for meal prep. Make them in a big batch, store them in the fridge and reheat them for a quick breakfast. 

3. Keto-friendly creamy oatmeal

If you’re missing traditional oatmeal on keto, this creamy, low-carb option is the way to go. This recipe combines chia seeds, shredded coconut, hemp hearts and other tasty ingredients to mimic the texture of oatmeal. 

Prep it the night before, adding your choice of berries, nuts or other toppings, and you have an easy breakfast that will keep you full and energized.

4. Classic keto chaffle

Chaffles, aka cheesy waffles, are a keto meal prep must. Made with mozzarella cheese and eggs, they’re crispy and versatile and they can make your mornings easier. Toast them up when you need a quick bite in the morning, eat them alone or add some bacon or a sausage patty inside for a quick breakfast sandwich.   

5. Keto egg muffins

If you’re looking for a savory, grab-and-go keto breakfast, egg muffins are a great choice. They’re high in protein, easy to customize and stay fresh in the fridge for several days. 

Filled with eggs, cheese and whatever veggies or meat your heart desires, these muffins make for a perfect keto meal prep idea for a tasty breakfast. Just pop them in the microwave for a fast and satisfying meal.

6. Keto breakfast sandwich

A keto breakfast sandwich is the perfect meal prep to start your day right. Using sausage patties as the bun, you can layer eggs, avocado, cheese and sriracha for a satisfying low-carb meal on the go with a little kick.

7. Keto yogurt parfait bowl

Keto yogurt parfaits make meal prep feel like a treat. Using coconut yogurt, chia seeds, hemp hearts, fruit and keto granola, this breakfast only takes five minutes to assemble, making it perfect to prep the night before or the morning of.

Keto lunch recipes

Here are some easy and delicious keto meal prep lunches to help combat that midday slump. 

8. Keto sandwich with low-carb bread 

Enjoy a sandwich made any way you like with keto bread. This bread is a keto-friendly, low-carb option made with almond flour. Once your bread is baked, prep some sandwiches ahead of time with your favorite fillings for a quick and satisfying lunch idea. 

9. Chicken keto salad

A hearty chicken salad loaded with mixed greens, avocado, tomatoes and a simple vinaigrette makes for an easy, protein-packed lunch. Prepare the chicken ahead of time and assemble your salad base. Then, mix your dressing in a small mason jar for easy storage. When it’s lunchtime, simply pour the dressing over your salad, top with salt and pepper and enjoy. 

10. Hearty keto vegetable soup

This keto vegetable soup is a hearty and comforting meal that makes six servings — perfect for a week's worth of keto meal prep. This flavorful soup is packed with veggies like cauliflower, bell peppers and zucchini, with some added heavy cream to make it extra rich. Portion it out and reheat it for a warm and nourishing lunch. 

11. Keto pizza

If you’re looking for a keto-friendly pizza that still tastes delicious, this recipe will become a staple in your meal prep rotation. Using almond flour for the crust, you can prep personal pizzas in advance and load them with your favorite toppings. Just bake and reheat when you’re ready to indulge. 

12. Asian turkey lettuce wraps

Looking for a light lunch to meal prep? These Asian turkey lettuce wraps are packed with flavor and make around four servings. They only require 30 minutes of prep time, store well in the fridge and are perfect for a fresh keto lunch. 

13. Keto coleslaw

Keto coleslaw is a creamy, crunchy salad option that stays fresh in the fridge for days. It’s made with low-carb vegetables and pairs well with any meat and protein, making it the perfect keto meal prep option. 

14. Keto stuffed bell peppers

These stuffed bell peppers are balanced, satisfying and hearty. Packed with ground beef and topped with cheese, this recipe makes six servings and is super easy to make in advance. Just bake them and store them in the fridge for a quick reheat-and-eat lunch option. 

15. Low-carb keto chili  

This filling, no-bean chili recipe is filled with ground beef, peppers and yummy spices for a comforting meal with lots of protein. Make a big batch and portion it out for easy keto meal prep that tastes even better the next day.

Keto dinner recipes

End your day with these easy keto dinner recipes. They're easy to prep and heat up when you’re ready to eat. 

16. Spaghetti squash pasta

Spaghetti squash is a keto favorite, putting a spin on traditional pasta. This recipe features a homemade tomato sauce that’s delicious and filling. One batch makes four servings — perfect for a meal prep option that gets you through a couple of nights. 

17. Ground beef and broccoli stir-fry

This quick and easy stir-fry features ground beef, lots of broccoli and a flavorful soy sauce base. It’s perfect for meal prep because it reheats well and keeps you full. 

18. Keto chicken breast with lemon

Packed with garlic and lemon flavors, this juicy chicken breast recipe is a flavorful and easy dinner idea. It’s high in protein, low in carbs and pairs perfectly with roasted vegetables or cauliflower rice. 

19. Keto taco casserole

This keto taco casserole is filled with ground beef, bell peppers, tomatoes, cheese and tons of seasoning for a flavor-packed meal. Bake it, store it in the fridge and reheat a slice whenever you’re ready.  

20. Classic keto beef stew

This classic keto beef stew is a hearty, comforting meal perfect to prep. Made with tender beef, vegetables and a rich broth, it’s packed with flavor and tastes even better the next day, making it a great make-ahead dinner option. 

21. Keto ground beef casserole

Ground beef casserole is another hearty, cheesy dish that’s great for meal prep. Made with seasoned ground beef and packed with flavors, this comforting one-dish meal is easy to bake and store in the fridge for quick dinners. 

22. Keto chicken Parmesan

This keto chicken Parm delivers the same classic flavors minus the carbs. The chicken breasts are covered in a crispy Parmesan almond crust, smothered in tomato sauce and topped with mozzarella cheese. Just bake, store and reheat for a delicious keto meal prep dinner. 

23. Keto taco soup

This keto taco soup is a warm, comforting meal packed with savory flavors, ground beef, bell peppers and diced tomatoes. It’s rich, hearty and perfect for meal prep. Simply portion it out, store it in the fridge and reheat it for a meal on a cozy night. 

24. Creamy keto broccoli casserole 

Casseroles are the way to go if you're looking for easy meal prep options. This casserole dish is loaded with broccoli, cheese, garlic and onions — it tastes great alone or paired with a protein. Bake it ahead of time and store it in the fridge to reheat throughout the week.

25. Garlic Parmesan keto chicken 

This recipe features tender chicken breasts coated in fresh garlic, Parmesan and cream for the ultimate savory dinner. It’s a quick, easy and delicious weeknight dinner that you can reheat to make dinner a breeze.

Keto snack and dessert ideas

Prepare snacks for between meals or satisfy your sweet tooth with these keto-friendly snack and dessert ideas. 

26. Veggies and keto ranch 

Keto ranch and veggies is a simple and flavorful snack that’s perfect for meal prep. The ranch combines mayonnaise, sour cream, heavy cream and different herbs for a low-carb version of the classic dipping sauce. Chop up your favorite vegetables and portion out your ranch into small containers for an easy on-the-go snack.

27. Crispy Parmesan keto Brussels sprouts

These crispy Parmesan keto Brussels sprouts are a tasty and crunchy snack that’s easy to prep in advance. They’re coated with olive oil, Parmesan cheese and spices, and with crispy bacon on top, you’ll be craving this snack over and over again. Make a large batch and reheat them in the oven to restore their crispy texture.

28. Crunchy Parmesan keto chips

Parmesan crisps are the perfect alternative for chips and are highly versatile. Eat these crunchy snacks alone or use them as a topping for salads and other lunches. They store well and are a great grab-and-go keto snack. 

29. Keto biscuit

Keto biscuits are a game-changer for your meal prep, especially when you’re craving something warm and fluffy. Made with almond flour, these biscuits are soft on the inside with a slightly crispy outside layer. Spread some butter on top or pair them with a keto-friendly jam for a sweeter bite.

30. Keto-friendly creamy hot chocolate 

Who doesn’t love a warm mug of hot chocolate? This keto-friendly hot chocolate combines cream and chocolatey flavors for a rich drink perfect for cold days. Make a large batch, store it in the fridge and pop it in the microwave for a warm drink to end your day.  

31. Keto mug cake 

Can you believe this cake only takes 15 minutes to prep? If you’re craving a sweet treat fast, this keto mug cake is the perfect option. It’s an easy recipe to prep ahead in individual servings so you can satisfy your sweet tooth.

Keto meal plan tips

The key to meal prepping is planning. Here are some tips to help you stay organized and on track. 

• Make a meal plan: Planning your meals will help you stay organized, ensure variety throughout the week and prevent any last-minute choices. 
• Prepare a grocery list: Use your meal plan to make a detailed grocery list to ensure you have everything you need to stay focused and prevent overspending. 
• Prep ingredients ahead of time: Chop veggies, cook your protein and make any sides like cauliflower rice ahead of time to save time on prep during the week and speed up assembling meals. 
• Invest in meal prep containers: Invest in high-quality meal prep containers to help keep your meals fresh and make portioning meals easy. 
• Make things simple: Keep your meals easy by choosing simple, versatile recipes that you actually enjoy to make mealtime stress-free.

Make keto meal prep easy with Instacart

Keto meal prep is all about planning, organization and making meals easy. By taking time to plan and prep your weekly meals, it’ll be easier to stay on track with a keto-friendly lifestyle. If you’re ready to start your meal prep journey, order your ingredients through Instacart to make planning even easier.