3 Examples of Keto Dinner Meal Prep

Discover 3 diverse and practical examples of Keto dinner meal prep to simplify your healthy eating journey.
By Taylor

Introduction to Keto Dinner Meal Prep

Meal prepping is a fantastic way to stay on track with your Keto diet without the stress of cooking every day. By preparing your meals in advance, you can save time, reduce food waste, and make healthier choices. Here are three diverse and practical examples of Keto dinner meal prep that will make your week easier and delicious!

Example 1: Creamy Garlic Tuscan Chicken

Context: This dish is perfect for a weeknight dinner when you want something comforting yet Keto-friendly. It’s rich in flavors and can be made in bulk to last a few days.

The creamy garlic Tuscan chicken is an easy-to-make dish that can be enjoyed alone or served with low-carb sides like zucchini noodles or cauliflower rice. To prepare:

  1. Ingredients: 4 boneless chicken breasts, 1 cup heavy cream, 1/2 cup chicken broth, 1 cup spinach, 1/2 cup sun-dried tomatoes, 3 cloves minced garlic, salt, and pepper to taste.
  2. Cooking Instructions:
  • Season the chicken with salt and pepper. In a skillet, heat olive oil over medium heat and cook the chicken until golden brown, about 5-7 minutes per side. Remove from skillet and set aside.
  • In the same skillet, add garlic and sauté until fragrant, about 1 minute. Pour in the chicken broth and heavy cream, stirring to combine. Add spinach and sun-dried tomatoes.
  • Return the chicken to the skillet, cover, and simmer for another 10-15 minutes until cooked through.
    1. Storage: Allow to cool, then divide into meal prep containers. This dish can be stored in the fridge for up to 4 days.

Notes: You can substitute spinach with kale, or add mushrooms for extra flavor. Adjust the amount of garlic based on your preference.

Example 2: Zucchini Lasagna

Context: If you’re craving comfort food, this Keto-friendly zucchini lasagna is a great alternative to traditional pasta. It’s a fantastic make-ahead meal that can be frozen for later use.

This zucchini lasagna layers delicious flavors without the carbs, making it a satisfying meal prep option. To create this dish:

  1. Ingredients: 3 large zucchinis, 1 lb ground beef, 1 cup ricotta cheese, 1 cup shredded mozzarella cheese, 1/2 cup grated Parmesan cheese, 2 cups marinara sauce (sugar-free), 1 egg, 1 tsp Italian seasoning, salt, and pepper.
  2. Cooking Instructions:
  • Preheat the oven to 375°F (190°C).
  • Slice the zucchinis lengthwise into thin strips. Sprinkle salt on them and let sit for 15 minutes to draw out moisture. Pat dry with a paper towel.
  • In a skillet, brown the ground beef with Italian seasoning, salt, and pepper, then drain the fat. In a bowl, mix ricotta cheese, egg, and a pinch of salt.
  • In a baking dish, layer the zucchini, ground beef, ricotta mix, marinara sauce, and mozzarella. Repeat layers until all ingredients are used, finishing with mozzarella and Parmesan on top.
  • Bake for 30-35 minutes until bubbly and golden.
    1. Storage: Let it cool, then slice and store in airtight containers in the fridge for up to 5 days or freeze for up to 3 months.

Notes: You can add vegetables like bell peppers or mushrooms to the meat sauce. For a vegetarian option, substitute the ground beef with sautéed mushrooms or lentils (if not strictly Keto).

Example 3: Sheet Pan Salmon and Asparagus

Context: This sheet pan recipe is a quick and easy option for busy weeknights. It’s packed with healthy fats from the salmon and nutrients from the asparagus, making it a well-rounded meal.

This meal is not only simple to prep but also requires minimal cleanup. To prepare:

  1. Ingredients: 4 salmon fillets, 1 lb asparagus, 2 tbsp olive oil, 2 cloves minced garlic, 1 lemon (sliced), salt, pepper, and fresh herbs (like dill or parsley).
  2. Cooking Instructions:
  • Preheat your oven to 400°F (200°C).
  • On a large sheet pan, arrange the salmon fillets and asparagus. Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper.
  • Top each salmon fillet with a lemon slice and scatter fresh herbs over the asparagus.
  • Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
    1. Storage: Cool completely and divide into meal prep containers. Store in the fridge for up to 3 days.

Notes: Feel free to swap asparagus for broccoli or Brussels sprouts. You can also season the salmon with your favorite spices or a low-carb marinade for more flavor.

Conclusion

Meal prepping Keto dinners doesn’t have to be complicated! With these easy examples, you can enjoy flavorful, healthy meals throughout the week. Remember, the key is to keep it simple and have fun experimenting with different ingredients and flavors!