Meal prepping can be a game-changer, especially when you’re following a keto diet. It helps save time and ensures you have healthy meals ready to go throughout the week. Here are three diverse examples of one-pan keto meal prep recipes that are not only easy to make but also packed with flavor!
This recipe is perfect for a quick dinner or a make-ahead lunch. The combination of chicken and asparagus is not only keto-friendly but also rich in nutrients.
Start by preheating your oven to 400°F (200°C). In a large, oven-safe pan, melt 4 tablespoons of butter over medium heat. Add 1 pound of chicken thighs (skin on for extra flavor) and season with salt, pepper, and garlic powder. Sear for about 5 minutes on each side until golden brown. Next, add 1 pound of trimmed asparagus to the pan. Squeeze the juice of one lemon over everything and sprinkle with minced garlic (about 4 cloves). Bake in the oven for 20-25 minutes or until the chicken is cooked through (internal temperature of 165°F/74°C). This dish can be portioned out for lunch or dinner throughout the week.
Notes: You can swap out asparagus for broccoli or zucchini. For added flavor, sprinkle with grated Parmesan cheese before serving.
This hearty dish is a fantastic way to enjoy the flavors of a comforting casserole while keeping it keto-friendly.
Begin by preheating your oven to 375°F (190°C). In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add 1 pound of sliced Italian sausage (you can choose mild or spicy based on your preference) and cook until browned. Remove the sausage and set it aside. In the same skillet, add 1 head of cauliflower, cut into florets, and sauté for about 5 minutes until slightly tender. Next, return the sausage to the pan and mix in 1 cup of heavy cream, 1 cup of shredded cheddar cheese, and salt and pepper to taste. Stir until combined. Sprinkle with an additional ½ cup of cheese on top, then bake for 20 minutes, or until bubbly and golden brown.
Notes: Feel free to add spinach or kale for extra greens. Swap the sausage for ground beef or turkey for a different flavor profile.
This vibrant and colorful dish is full of flavor and makes for a perfect meal prep option!
Start by heating 1 tablespoon of olive oil in a large skillet over medium-high heat. Add 1 pound of shrimp (peeled and deveined) and cook for about 2-3 minutes until they start to turn pink. Remove the shrimp and set aside. In the same skillet, add 1 chopped bell pepper, 1 small diced zucchini, and 1 small chopped red onion. Sauté until softened, about 5-7 minutes. Stir in 1 teaspoon of cumin, 1 teaspoon of chili powder, and salt and pepper to taste. Once the veggies are cooked, add the shrimp back to the skillet, along with a handful of chopped cilantro and the juice of one lime. Toss everything together and heat through for another 2-3 minutes. This dish is great for meal prep as it can be served over cauliflower rice or enjoyed on its own.
Notes: You can use frozen shrimp to save time. Feel free to add other low-carb veggies like spinach or mushrooms for added nutrients.
These one-pan keto meal prep recipes are not only delicious but also incredibly convenient. By preparing your meals in advance, you can stay on track with your keto lifestyle while enjoying a variety of flavors throughout the week!