Five Fast & Easy Ketogenic Lunches

Tasty options for busy people

When you're determined to live a healthy lifestyle, lunch often presents one of the biggest challenges, especially if you keep a busy schedule. If you’re sliding off the wagon every week - grabbing fast food with coworkers, nabbing pizza in the break room, or simply all out of leftovers - we’ve got you covered with these five lunchtime concepts. Each one takes five minutes or less to throw together, and you can do the prep at home before you leave or take the ingredients with you to be assembled at mealtime. 

Easy Keto Lunch #1: 
Tuna and Cheese Crisps

Tuna Lunch | Senza Keto Recipe

Grab a can or packet of tuna and a bag of cheese crisps or a few carrot sticks, and you’re done. This is one of the fastest, easiest meals around and so easy to customize. Spruce it up with sliced celery, mayo, or peppers, if you must, but when you’re in a hurry, eat it straight from the can with carrot sticks or cheese crisps. No judgment here! 

Easy Keto Lunch #2: 
Chicken Salad Two Ways

Have a meal of shredded chicken from a precooked rotisserie chicken with a keto-friendly dip like ranch or a vinaigrette dressing. Canned chicken works, too. Add a few slides of avocado if you like. For variation, follow the simple preparation below for a Greek-style twist:

Greek Chicken Salad Recipe

  • 1 cooked chicken breast, chopped (precooked at home or from a store-bought rotisserie chicken or deli, or in a can)
  • Half of a medium cucumber, chopped
  • Handful of cherry tomatoes, chopped
  • 2 tbsp chopped red onion (and/or add garlic, shallots, scallions)
  • 1 tbsp crumbled feta cheese, optional
  • Juice of half a lemon
  • Salt and pepper to taste
Put all ingredients into a salad bowl, plus your dressing of choice, and mix, mix, mix!

    Easy Keto Lunch #3: 
    Low Carb Wrap

    Grab a keto-friendly wrap from the fridge, add deli meat of your choice, sliced cheese, mayo, and lettuce. Then roll it up and devour! Brands of low-carb wraps we like: Outer Aisle, Thrive Market Coconut Wraps, Crepini, Egg Life, Siete (almond flour version). 

    Easy Keto Lunch #4:
    Build Your Own Dairy Bowl 

    Build Your Own Dairy Bowl | Senza Keto Recipe

    Use 1 cup plain yogurt or cottage cheese as the base. Mix with ¼ cup sweet or savory toppings. For a sweeter lunch, use berries, nuts, and/or low-carb granola and an optional sweetener such as monk-fruit extract or a touch of honey or maple syrup. Search Yogurt Bowl Build to log this custom meal in the Senza app for keto & fasting.

    Savory Dairy Bowl Recipe 

    • 1 cup cottage cheese
    • ¼ cup cooked salmon (leftover or from a can)
    • 2 tsp chopped jalapeños (fresh, canned, or pickled)

    Place the ingredients in a salad bowl and mix until evenly distributed. Easy, peasy, lemon-squeezy!

    Easy Keto Lunch #5: 
    Microwave Mug Omelette

    For a savory spin on the microwave muffin concept, gently grease a large coffee mug with a spray or butter. In the mug, mix together: 

    • 2 large eggs
    • 1 tbsp shredded cheese 
    • 1-2 tbsp of your favorite omelette add-ins: chopped onions, jalapeno, crumbled bacon, pesto, tomatoes, bell pepper, mushroom, etc. 
    • 1 tbsp milk (optional, can also sub cream or an unsweetened nondairy milk) 
    • Pinch of salt & pepper

    You can also use onion, garlic powder, crushed pepper, or other seasonings for an extra flavor boost. 

    Mix well, microwave for 20-30 seconds, then remove and stir. Return to the microwave for 20-30 seconds, remove and stir again, then microwave for 20-30 seconds more, until the eggs have set. Enjoy!

    To quickly log your custom Microwave Mug Omelette in Senza, search “omelette build” and select your ingredients.



    Content provided by Senza is not medical advice. It is intended for informational and educational purposes only