Are you struggling to maintain a vegetarian keto diet while working from home? Look no further! We’ve curated a list of five easy, delicious, and satisfying vegetarian keto lunch meal prep ideas that will revolutionize your midday meals. These recipes keep you energized and focused throughout your workday while adhering to your low-carb, plant-based lifestyle. Each meal idea is carefully crafted to be:
- Quick and easy to prepare
- Suitable for batch cooking and meal prepping
- Packed with nutrients and healthy fats
- Low in carbohydrates to maintain ketosis
- Completely vegetarian-friendly
From creamy avocado and egg salads to zesty Greek salad jars, these recipes offer variety and flavour without compromising your dietary goals. Whether you’re a seasoned keto veteran or new to the vegetarian keto lifestyle, these lunch options will make your work-from-home days healthier and more enjoyable. Let’s dive into these game-changing meal prep ideas that will transform your lunchtime routine!
5 Easy Vegetarian Keto Lunch Meal Prep Ideas for Working From Home? Key Takeaways
- Avocado and egg salad provide a nutrient-dense, high-protein option for a vegetarian keto lunch.
- Zucchini noodle bowls offer a low-carb alternative to traditional pasta dishes.
- Cauliflower ‘rice’ stir fry is a versatile and nutritious meal that can be customized with various vegetables and plant-based proteins.
- Greek salad jars present a convenient, fresh, and keto-friendly lunch option rich in healthy fats.
- Portobello mushroom burgers serve as a satisfying, meat-free alternative that’s low in carbohydrates.
Table of Contents for 5 Easy Vegetarian Keto Lunch Meal Prep Ideas for Working From Home?
Avocado and Egg Salad
Our favourite lunch meal prep idea for working from home is the Avocado and Egg Salad. This dish combines the healthy fats from avocados with the high-quality protein from eggs, making it an ideal choice for a vegetarian keto diet. Avocados are rich in monounsaturated fats, associated with improved heart health1. The eggs provide essential amino acids and nutrients like choline, which is crucial for brain health. To prepare, simply boil eggs and chop ripe avocados into a bowl. Add a dash of salt, pepper, and a squeeze of lime juice for flavour. The creamy texture and satisfying taste make it versatile – enjoy it on its own, as a sandwich filling, or with keto-friendly crackers.
Zucchini Noodle Bowl
Zucchini noodle bowls are an excellent low-carb option for a vegetarian keto meal prep. Zucchini is low in calories and carbohydrates, making it an ideal pasta substitute for those following a ketogenic diet. To prepare, spiralize fresh zucchini and sauté them with olive oil and garlic until tender. You can customize this dish by adding keto-friendly vegetables and plant-based proteins like tofu or tempeh. A sprinkle of Parmesan cheese or a squeeze of lemon juice can add extra flavour without significantly increasing the carb content.
Spiralize the Zucchinis
- Start by washing the zucchinis and removing the ends.
- Use a spiralizer to create long, thin zucchini noodles.
- Set the zoodles aside for the next step.
Sauté the Zucchini Noodles
- Heat olive oil in a pan over medium heat.
- Add minced garlic and sauté for a minute until fragrant.
- Toss in the zucchini noodles and sauté for 2-3 minutes until they are just tender but still slightly crisp.
Season and Serve
- Season the zucchini noodles with salt and pepper to taste.
- You can also add a sprinkle of grated Parmesan cheese or a squeeze of fresh lemon juice for extra flavour.
- Serve the zucchini noodle bowl with a side of cherry tomatoes or a protein of your choice for a complete and satisfying lunch.
This zucchini noodle bowl is easy to prepare and low in carbs, making it a great option for a vegetarian keto meal prep.
Cauliflower “Rice” Stir Fry
Cauliflower ‘rice’ stir fry is a nutrient-dense and versatile vegetarian keto meal prep option. Cauliflower is low in carbs and high in fibre, vitamins, and minerals. To make the ‘rice’, finely chop cauliflower using a food processor or grater. Sauté it with other low-carb vegetables like bell peppers and add plant-based proteins such as tofu, tempeh, or edamame for a complete meal. This dish allows for easy customization and can be flavoured with various keto-friendly sauces and spices to keep your lunches interesting throughout the week.
Take a look at our other ideas for working from home on a Keto diet!
Greek Salad Jars
Greek salad jars offer a fresh and tangy vegetarian keto lunch prep option. This meal is rich in healthy fats from olive oil and feta cheese while remaining low in carbohydrates. Layer Greek dressing, cucumbers, tomatoes, red onion, Kalamata olives, feta cheese, and fresh lettuce in jars for easy storage and transportation. The combination of vegetables provides essential vitamins and minerals, while the feta cheese adds calcium and protein to your meal. This salad is keto-friendly and aligns with Mediterranean dietary patterns, which have been associated with numerous health benefits.
Portobello Mushroom Burgers
Grilled portobello mushroom caps make for a satisfying and hearty vegetarian keto lunch option. Mushrooms are low in carbohydrates and calories, providing essential nutrients like selenium and B vitamins. Marinate the mushrooms in olive oil, balsamic vinegar, garlic, and herbs before grilling for added flavour. Serve the grilled mushrooms on keto-friendly buns or lettuce wraps with toppings like tomatoes, onions, and a tangy mayo-mustard spread.
This meal offers a meaty texture and rich umami flavour, making it a perfect substitute for traditional burgers in a vegetarian keto diet. By incorporating these meal prep ideas into your routine, you can enjoy delicious, nutritious, and keto-friendly lunches while working from home. Adjust portion sizes and ingredients to fit your specific dietary needs and preferences.
No Carbs -Vegetarian Keto Lunch Meal Prep Ideas
You can employ several techniques and ingredients to enhance the flavour of these vegetarian keto recipes without adding carbs. Here are some suggestions:
Herbs and Spices
Fresh and dried herbs and spices can significantly boost flavour without increasing carb content. Consider:
- Fresh herbs: Basil, cilantro, parsley, mint, thyme, rosemary
- Dried spices: Cumin, paprika, turmeric, cayenne, garlic powder, onion powder
- Spice blends: Italian seasoning, herbs de Provence, za’atar (check for added sugars)
Umami-Rich Ingredients
Incorporate umami-rich, low-carb ingredients to add depth and savoury notes:
- Nutritional yeast: Adds a cheesy flavour and is rich in B vitamins
- Mushroom powder: Enhances savoury flavours in dishes
- Seaweed or nori flakes: Provides a unique umami taste
Acids and Fermented Foods
Acidic ingredients can brighten flavours without adding carbs:
- Lemon or lime juice
- Apple cider vinegar or other kinds of vinegar
- Fermented foods like kimchi or sauerkraut (in moderation due to some carb content)
Flavour-Infused Oils
Use oils infused with herbs or spices to add flavour:
- Garlic-infused olive oil
- Chili oil
- Truffle oil (use sparingly as it’s potent)
Low-Carb Condiments
Incorporate low-carb condiments to add variety:
- Mustard (Dijon or whole grain)
- Hot sauce
- Sugar-free mayonnaise
- Pesto (homemade with minimal carbs)
Roasting and Grilling
Enhance flavours through cooking methods:
- Roast vegetables to bring out the natural sweetness
- Grill mushrooms or zucchini for a smoky flavour
Flavour Extracts
A few drops of vanilla, almond, or coconut extract can add depth to certain dishes without carbs.
Remember to always check labels for hidden carbs, especially in pre-made spice blends or condiments. By creatively using these flavour-enhancing techniques and ingredients, you can make your vegetarian keto meals more exciting and satisfying without compromising your dietary goals.
Easy Vegetarian Keto Lunch Frequently Asked Questions
Can These Vegetarian Keto Lunch Meal Prep Ideas Be Frozen and Reheated Later?
Yes, they can! We’ve found that these lunch meal prep ideas are great for freezing and reheating later. It’s a convenient option for busy days. Just be sure to store them properly for the best results.
Are These Recipes Suitable for Those Following a Vegan Keto Diet?
Yes, these recipes are suitable for those following a vegan keto diet. We’ve carefully curated meal prep ideas that align with vegan keto principles, ensuring they are both nutritious and delicious for your dietary needs
Can These Meals Be Customized to Include Different Vegetables or Protein Sources?
Yes, these meals can easily be customized to include a variety of vegetables and protein sources. We often switch up the ingredients to keep things interesting and cater to our individual preferences.
How Long Do These Meal Prep Ideas Stay Fresh in the Refrigerator?
Oh, these meal prep ideas? They stay fresh in the fridge for around 3-4 days. We usually make enough for the week, but it’s funny how they disappear before we know it.
Are There Any Recommended Side Dishes or Additional Toppings to Enhance These Lunch Meal Prep Ideas?
Sure, we often pair our vegetarian keto lunch meal prep with a side salad or some roasted vegetables. Toppings like avocado, nuts, or a drizzle of olive oil can add extra flavour and healthy fats.