Introduction

Meal prepping is a lifesaver, especially when following a keto diet. It not only helps you stick to your dietary goals but also saves you time during busy weekdays. Here are three diverse examples of easy keto meal prep ideas that are straightforward, delicious, and sure to keep you satisfied.

Example 1: Savory Keto Chicken and Broccoli Bake

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This dish is perfect for meal prepping because it can be made in bulk and stored in the fridge for quick lunches or dinners throughout the week.

You can easily customize this recipe by adding different vegetables or spices to suit your taste.

You will need:

• 2 cups cooked, shredded chicken (rotisserie chicken works great!)
• 3 cups broccoli florets
• 1 cup shredded cheddar cheese
• 1 cup heavy cream
• 1 teaspoon garlic powder
• Salt and pepper to taste

Start by preheating your oven to 350°F (175°C). In a large mixing bowl, combine the shredded chicken, broccoli, half of the cheese, heavy cream, garlic powder, salt, and pepper. Transfer this mixture into a greased baking dish. Top with the remaining cheese and bake for about 25-30 minutes or until bubbly and golden. Once cool, portion it out into individual containers, and it’s ready to go!

Notes: Feel free to substitute the broccoli with other low-carb veggies like cauliflower or spinach. You can also add cooked bacon for an extra crunch!

Example 2: Keto Egg Muffins

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These egg muffins are an excellent grab-and-go breakfast option. They can be made ahead of time and stored in the fridge or freezer, making them perfect for busy mornings.

You will need:

• 6 large eggs
• 1/2 cup diced bell peppers
• 1/2 cup chopped spinach
• 1/2 cup cooked sausage or bacon, crumbled
• 1/2 cup shredded cheese (cheddar or mozzarella)
• Salt and pepper to taste

Begin by preheating your oven to 350°F (175°C) and greasing a muffin tin. In a large bowl, whisk the eggs and season with salt and pepper. Stir in the diced bell peppers, spinach, crumbled sausage or bacon, and cheese. Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full. Bake for 18-20 minutes or until the muffins are set and lightly golden. After cooling, you can store them in an airtight container in the fridge for up to a week or freeze for longer storage.

Notes: You can mix and match ingredients; try adding mushrooms, zucchini, or different types of cheese for variety!

Example 3: Zucchini Noodles with Pesto and Grilled Chicken

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This dish is light yet filling and can be prepared in advance and stored in the fridge. It’s a fresh meal option for lunch or dinner that feels indulgent while keeping carbs low.

You will need:

• 2 medium zucchinis, spiralized into noodles
• 1 cup cooked, sliced grilled chicken
• 1/2 cup store-bought or homemade pesto
• 1/4 cup cherry tomatoes, halved (optional)
• Parmesan cheese for topping (optional)

To prepare, spiralize the zucchinis and set them aside. In a large bowl, mix the zucchini noodles with the pesto until evenly coated. Add the sliced grilled chicken and cherry tomatoes if using, tossing everything together. Portion into meal prep containers, and top with Parmesan cheese just before serving. This dish can be enjoyed cold or warmed up in the microwave.

Notes: For added flavor, consider adding pine nuts or walnuts to your pesto. You can also swap out chicken for shrimp or tofu if you’re looking for a different protein option.