40+ Low Carb Meal Prep Recipes (2024)

By: Denise Bustard34 Comments
Posted: 5/28/21Updated: 5/30/21

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These low carb recipes you can meal prep havegot you covered for breakfast, lunch, dinner and snacks! Veggie-heavy, with a solid source of protein and healthy fats to keep you full.

Meal prep is the best way to save money, reduce your meal time stress, and to eat healthier. I've already shared the 25 most popular meal prep recipes on the blog, but if you are following a low carb or keto diet, the low carb recipes in this post might be even better for you!

40+ Low Carb Meal Prep Recipes (1)

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Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of recipes in this post that will hopefully appeal to everyone. These recipes are packed with nutrition and tons of protein to keep you full!

I'm not going to get into the different guidelines for carb intakes from different diets, because I'm not a nutritionist. But I settled on a carb cut-off of 25 g or less net carbs for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!

Don't forget to pin this post to save it for later!

Recipe video

Watch the video below to see four of my favorite low carb meal prep recipes. You can find more of my recipe videos on my YouTube channel, or onFacebook.

  1. Egg Roll in a Bowl
  2. Cheesy Chicken + Rice
  3. Santa Fe Lunch Bowls
  4. Indian Chicken Skillet

Swaps for low carb recipes:

  • swap rice withcauliflower rice
  • swap pasta withzucchini noodles or spaghetti squash
  • swap potatoes with cauliflower (it makes excellent 'mashed potatoes' and is also apparently great in 'potato salad')
  • wraps can be swapped with lettuce (I love romaine for it's crunch factor)
  • zucchini slices work great for low carb enchiladas or lasagna

Let's check out these tasty low carb meal prep recipes!

Lunch & Dinner

Egg Roll in a Bowl (30 min, low carb)

Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.

Check out this recipe

40+ Low Carb Meal Prep Recipes (2)

Sesame Ginger Beef + Zucchini Noodles

Sesame ginger beef and zucchini noodles is a delicious lower carb lunch option that is perfect for meal prep! Not only is it fast to make, but tastes delicious and only 4 g net carbs.

Check out this recipe

40+ Low Carb Meal Prep Recipes (3)

Baked Meatball Meal Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.

Check out this recipe

40+ Low Carb Meal Prep Recipes (4)

Ranch Chicken Jar Salads

These ranch chicken jar salads are made with homemade ranch dressing, baked chicken breast, shredded cheese, and lots of veggies! Low carb with 6 g net carbs, and gluten-free, they are a healthy grab-and-go lunch.

Check out this recipe

40+ Low Carb Meal Prep Recipes (5)

Low Carb Indian Chicken Skillet

This low carb Indian chicken skillet has incredible flavor with spiced cauliflower rice, chicken thighs and green beans. Easy to prep ahead for grab and go lunches.

Check out this recipe

40+ Low Carb Meal Prep Recipes (6)

Low Carb Satay Beef Meal Prep Bowls

With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.

Check out this recipe

40+ Low Carb Meal Prep Recipes (7)

Low Carb Meatball Burrito Bowls

With taco-seasoned meatballs, lime cauliflower rice, pico de gallo, cheese and sour cream, these low carb meatball burrito bowls are healthy and delicious! Prep them ahead for easy grab and go lunches with just 5 g net carbs per serving.

Check out this recipe

40+ Low Carb Meal Prep Recipes (8)

Low Carb Cheesy Chicken and Rice Meal Prep

Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.

Check out this recipe

40+ Low Carb Meal Prep Recipes (9)

Santa Fe Chicken Low Carb Meal Prep Bowls

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.

Check out this recipe

40+ Low Carb Meal Prep Recipes (10)

Low Carb Meatloaf & Cauliflower Mash

Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.

Check out this recipe

40+ Low Carb Meal Prep Recipes (11)

Lemon Chicken Spaghetti Squash (Prep Ahead)

This Lemon Chicken Spaghetti Squash recipe can be pre-baked and stored in the fridge for an easy meal prep dinner. When you’re ready for a delicious, gluten-free, low carb dinner, throw it all together and bake it up!

Check out this recipe

40+ Low Carb Meal Prep Recipes (12)

Mexican Chicken and Cauliflower Rice Meal Prep Bowls

Mexican chicken parm and cauliflower rice meal prep bowls make fora tasty, low carb work lunch that can be prepped on the weekend. Topped with jalapeño Monterey Jack cheese for a little kick!

Check out this recipe

40+ Low Carb Meal Prep Recipes (13)

Thai Turkey Lettuce Wraps

Simple and so flavorful, these Thai turkey lettuce wraps have a tangy and slightly spicy peanut sauce. Spoon the filling into crisp romaine lettuce leaves for an easy and lower in carbs dinner option.

Check out this recipe

40+ Low Carb Meal Prep Recipes (14)

Lasagna Stuffed Portobello Mushrooms (Make Ahead, Freezer)

Lasagna stuffed portobello mushrooms has everyone's favorite lasagna ingredients (marinara, ricotta, spinach and basil) but served up in a deliciously roasted portobello mushroom! Low carb, freezer-friendly and vegetarian.

Check out this recipe

40+ Low Carb Meal Prep Recipes (15)

Cauliflower Rice Chicken Enchilada Casserole

Cauliflower Rice Chicken Enchilada Casserole is a lower carb version of a favorite comfort food! Just six simple ingredients required.

Check out this recipe

40+ Low Carb Meal Prep Recipes (16)

Pulled Pork Stuffed Zucchini Boats

With 3 simple ingredients, these pulled pork stuffed zucchini boats are a tasty low carb dinner idea that is ready in 30 minutes! With juicy pulled pork, tender zucchini and gooey cheese, they are the perfect way to use up pulled pork, you can make extras and freeze.

Check out this recipe

40+ Low Carb Meal Prep Recipes (17)

Turkey Zucchini Lasagna (Freezer-Friendly)

This freezer turkey zucchini lasagna is the perfect gluten-free and low carb meal prep lunch or dinner! Make it ahead and freeze for when those lasagna cravings hit you. Turkey and vegetarian recipe options included.

Check out this recipe

40+ Low Carb Meal Prep Recipes (18)

Lemon Pepper Air Fryer Chicken and Broccoli

Air fryer chicken and broccoli are tossed in a savory lemon pepper seasoning. Low carb, yet simple and flavorful, it cooks through in 10 minutes!

Check out this recipe

40+ Low Carb Meal Prep Recipes (19)

Instant Pot Cauliflower Cheese Soup

Creamy, smooth, and sinfully cheesy, this Instant Pot cauliflower soup is easy to prep and tastes even better on day two! With just 235 calories per serving, it’s a healthy yet totally delicious lunch option.

Check out this recipe

40+ Low Carb Meal Prep Recipes (20)

Baked Lemon Pepper Salmon

Baked lemon pepper salmon with green beans, asparagus and lemon dill yogurt is ready in under 25 minutes, and works for meal prep! Low carb & gluten-free.

Check out this recipe

40+ Low Carb Meal Prep Recipes (21)

Low Carb Greek Turkey Meal Prep

Low carb Greek turkey meal prep is a filling lunch that is full of Greek flavors and low in carbs! With Greek seasoned ground turkey, lemon cauliflower rice, Greek salad and Greek yogurt tzatziki. Low carb, gluten-free, and easily made paleo-compliant.

Check out this recipe

40+ Low Carb Meal Prep Recipes (22)

Breakfast & Snack

Low Carb Meal Prep Breakfast Bowls

Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.

Check out this recipe

40+ Low Carb Meal Prep Recipes (23)

Low Carb Cauliflower Pizza Muffins

Low carb cauliflower pizza muffins are a sinfully cheesy snack that is going to make you feel like you are treating yo-self!

Check out this recipe

40+ Low Carb Meal Prep Recipes (24)

Herb Zucchini & Kale Egg Bake (Meal Prep)

Herb zucchini & kale egg bake that you can make ahead and store in the fridge or freezer for a healthy meal prep breakfast on the go! Packed full of protein and veggies to give you a healthy start to your day.

Check out this recipe

40+ Low Carb Meal Prep Recipes (25)

7 Healthy Breakfast Egg Muffins

Light, fluffy, and never soggy, these egg muffins are perfect for breakfast or a snack on the go! Freezer and fridge-friendly, this recipe is perfect for reheating- it is never wet or squishy. 7 tried and true flavor variations are included.

Check out this recipe

40+ Low Carb Meal Prep Recipes (26)

Instant Pot Breakfast Casserole

With eggs, bacon, spinach, bell peppers and cheese, this Instant Pot breakfast casserole is simple to prep, healthy, and so flavorful. Make it ahead and reheat for easy breakfasts through the week.

Check out this recipe

40+ Low Carb Meal Prep Recipes (27)

Instant Pot Hard and Soft Boiled Eggs

Easy to peel and ready in minutes, these Instant Pot hard and soft boiled eggs have become a staple in my meal prep routine! Prep a batch ahead and store in the fridge for up to 1 week.

Check out this recipe

40+ Low Carb Meal Prep Recipes (28)

Chocolate Chia Pudding

This chocolate chia pudding is a healthy meal prep breakfast or snack, packed with protein and healthy fats. Made with just a few simple ingredients, this meal prep recipe makes four breakfasts in under 10 minutes.

Check out this recipe

40+ Low Carb Meal Prep Recipes (29)

Instant Pot Egg Bites

Instant Pot egg bites are soft, creamy, and easy to customize with your favorite add ins! Perfect for breakfast or meal prep, they are low carb and freezer-friendly.

Check out this recipe

40+ Low Carb Meal Prep Recipes (30)

Meal Prep Baked Eggs

Easy meal prep baked eggs in a muffin tin! Bulk prep your eggs for easy grab-and-go breakfasts in the morning. Low carb, gluten-free, and ready in under 20 minutes.

Check out this recipe

40+ Low Carb Meal Prep Recipes (31)

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Read more...

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Previous PostCheesy Spinach Quinoa Cups (with Video)

Reader Interactions

Leave a Comment

  1. Andrea says

    Thanks so much for these recipes! And I love that you advocate using glass meal prep containers!

    Reply

  2. Alana D says

    Thank you- we have different needs in our family and I want to get started with meal prep. I just can't find a resource to get me started.

    Reply

  3. muftsabazaar says

    These meals look wonderful and easy and yummy!!!

    Reply

  4. Mary says

    I was wondering if you could freeze the extra meals that are mase for future meals? Thank you.

    P.S. I think the recipes sound delicios and can't wait to try.

    Reply

    • Denise Bustard says

      Hi Mary! It will depend on the recipe, so I'd advise checking each post to see if there are freezer directions. As for my recipes, here's a round-up with 'tried and true' freezer-friendly meals: https://sweetpeasandsaffron.com/freezer-friendly-lunch-meal-prep-recipes/

      Reply

  5. Anastazija says

    I recently got diagnosed with SIBO and had to give up on so many of my favourite meals. So recipes like these alnd links to other similar blogs are god sent, thank you! 🙂

    Reply

    • Denise says

      So happy this was helpful! Let me know if you have any questions 🙂

      Reply

  6. Vanessa Jones says

    40+ Low Carb Meal Prep Recipes (38)
    Thank you 🙂
    Looking at integrating some lifestyle changes and these recipes are fabulous.
    I don't feel overwhelmed - in regards to sourcing the ingredients or the cooking.
    I like that it has so many different choices.
    I appreciate the effort you've put in

    Reply

    • Denise says

      Thank you so much, Vanessa! I hope you find some good recipes 🙂

      Reply

  7. Debbie R. says

    Yessss!!

    Reply

  8. Jennifer says

    Will these work to make ahead and then put in the freezer? Sorry, I’m new to meal prepping. Thank you so much for the work you put into this for us to use 🙂

    Reply

    • Denise says

      Hi Jennifer, you'll have to check out each individual recipe for storage instructions. For my recipes I try to always include whether it can be frozen or not.

      Reply

  9. Lisa says

    The link to flourless Pumpkin Waffles is broken. The source website doesn't have this recipe on their site. Bummer!

    Reply

    • Denise says

      Thank you for letting me know, I will have to find a replacement for this post.

      Reply

  10. Donna says

    I finally found a Canadian site. When you do an American site you can't find most of the ingredients in Canada . Thanks for sharing.

    Reply

    • Denise says

      I hope you find some recipes you enjoy!

      Reply

  11. Denise says

    I hope you find some you enjoy, Summer!

    Reply

  12. Fifi says

    Are these all keto friendly?

    Reply

    • Denise says

      Hi Fifi, I think the carb counts are probably a bit high on some of these for keto. I have been adding in more lower carb lunch recipes since originally posting this roundup, and have several between 5-10 grams net carbs which should fit in the keto guidelines. Check for them here: https://sweetpeasandsaffron.com/?s=low+carb

      Reply

  13. Robert says

    40+ Low Carb Meal Prep Recipes (39)
    Is there any one company or place that prepares low carb meals thatcanbe ordered online?

    Reply

    • Denise says

      Hey Robert! I am not really familiar with meal prep companies...sorry!

      Reply

    • ALLY says

      I believe Green Chef is keto/low carb friendly

      Reply

  14. Dee says

    40+ Low Carb Meal Prep Recipes (40)
    Love that you included the carb counts!

    Reply

    • Denise says

      My pleasure, Dee!

      Reply

  15. Paulo says

    These look great!! Are they net carbs you list or??

    Reply

    • Denise says

      Hi Paulo! They are not net carbs unless indicated. I think there is one recipe there listed with net carbs 🙂

      Reply

  16. Anna Gould says

    Denise,
    Love your recipes! I'm NOT a good cook, but your recipes are easy enough for someone who is lost in the kitchen!
    One request...any chance you can add cost per serving? I'm trying to make low-cost, low-carb/calorie lunches that freeze, so any help is super appreciated! I've tried to figure it out based on my grocery receipt, but not sure I'm doing the math
    correctly. My husband is a diabetic, and I'm sure I'm carb intolerant according to my scale, so thanks for the nutritional facts!
    Anna

    Reply

    • Denise says

      Hi Anna, unfortunately that is not possible; I'm in Canada and our prices are much different than for US groceries. Plus it varies greatly depending on where you are in the country. If you are interested in budget-friendly recipes, you could check out Budget Bytes, she includes cost and I believe she has some meal prep recipes 🙂

      Reply

  17. shannon says

    Just to let you know, this link is going to the wrong recipe:

    11. Broccoli Cheddar Spaghetti Squash Bake from Making Thyme For Health

    Reply

    • Denise says

      Thanks Shannon, I will correct that!

      Reply

  18. Jayne says

    I cook for only one and am on a low income can you send me so resips please, I have a bit of a sweet tooth,

    Reply

    • Denise says

      Hi Jayne! Most of my recipes serve 4 people, so maybe you could cut them in half and save some for leftovers? I have lots of meal prep recipes on the site, I don't do many desserts anymore. Was there a particular type of recipe you're looking for? (ie: breakfast, lunch, dinner)

      Reply

      • Colleen says

        I also cook for one. I typically make a serving of 4 and eat 1, refrigerate 1 for lunch and freeze leftovers in single servings.

        Reply

  19. marcie says

    I had gestational diabetes with my first pregnancy and realized then how hard low carb was. It's really eye opening when you count your carbs and I really should do a better job of it from day to day. I love this round up Denise and thank you for including my lettuce wraps!

    Reply

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