27 Cheap Keto Meal Prep Ideas to Put You Into Ketosis
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On a low budget but going keto? A low-carb diet can get expensive! We’re sharing multiple healthy, nutritious and cheap keto meal prep ideas that will save the day.
Eating a keto diet can help you lose weight fast. And it does have some health benefits.
But it can be more expensive than a carb-heavy diet.
So, what can you do if you’re on a tight budget? Well, for one, you can use cheaper ingredients.
For instance, you can use ground beef in place of steak. Or you can use chicken thighs rather than chicken breasts.
You can also save money by meal prepping. By prepping your meals, you avoid food waste.
And you avoid expensive takeout. Yay!
So today, I’m sharing cheap keto meal prep ideas. They’re not only cheap but delicious.
And that’s what really matters, right?
To keep your meals tasting fresh, it’s a good idea to store them well. Glass food storage containers like this keep your food fresh longer than plastic containers.
They’re also better for the environment. But if you find glass containers too bulky, these BPA-free plastic containers are a lighter option.
Mục Lục
1. Keto Zucchini Fritters
Credit: allnutritious.com
There’s a big misconception about the keto diet. And that is that it is meat, meat, and more meat.
But that is furthest from the truth. A well-balanced keto diet should include plenty of low-carb veggies.
And my Keto Zucchini Fritters help you do just that. They’re crispy, cheesy, and full of flavor.
Who knew zucchini could taste so good? Besides being low carb, zucchini has a ton of nutrition.
It contains Vitamins A and C, which build a healthy immune system. It even has manganese and magnesium, which are good for your bones.
And it’s rich in fiber which promotes healthy digestion. So, eat up that zucchini.
Per Serving:
- Calories: 287
- Fats: 22g
- Protein: 11g
- Net Carbs: 10g
Recipe
2. Pizza Stuffed Zucchini Boats
Credit: bellyfull.net
Thought your pizza-eating days were over? Think again.
These Zucchini Boats are stuffed with yummy pizza toppings. These include mini pepperoni, sweet onions, and not just one but three different cheeses.
You have Parmesan cheese, mozzarella, and even ricotta. Perfect for the cheese lover in you.
What’s more, one serving contains only 7 grams of net carbs. So, you’ll still be in ketosis.
Per Serving:
- Calories: 242
- Fats: 16g
- Protein: 16g
- Net Carbs: 7g
Recipe
3. Keto Meatloaf Casserole
Credit: ketocookingwins.com
Casseroles are another No-No on a keto diet. That’s because they usually contain some kind of starch.
And starches mean kissing your skinny jeans goodbye.
So, what’s a guy or gal gonna do? Make this Keto Meatloaf Casserole.
It’s meaty, cheesy, and tastes delicious. In fact, it was crafted by a retired chef.
So, the flavors are totally on point. And it contains under 10 grams of net carbs too.
To keep the Casserole low carb, you’ll be using mashed cauliflower as your starch. Besides being low carb, cauliflower is very nutritious.
It is rich in Vitamins C and K. So, it boosts your immune system and helps your blood clot.
And it provides a ton of antioxidants. So, it protects your cells from harmful free radicals.
Keep in mind, though, that this Casserole uses ground beef. As we know, beef has a large carbon footprint.
So, you may want to have this less often. Or you can use ground pork or chicken instead.
Per Serving:
- Calories: 385
- Fats: 21g
- Protein: 37g
- Net Carbs: 9g
Recipe
4. Avocado Egg Bake
Credit: allnutritious.com
Looking for a light breakfast idea? This Avocado Egg Bake is a great option.
It’s easy to make and tastes so yummy. That’s because eggs and avocados pair together so well– like peanut butter and jam.
And the salsa on top makes it even tastier.
It’s also very nutritious. Eggs are rich in protein which keeps you full.
Meanwhile, avocados contain a lot of heart-healthy monounsaturated fats. And they provide potassium which is vital for healthy blood pressure levels.
Besides making a light breakfast, this dish also makes for a great snack.
Per Serving:
- Calories: 232
- Fats: 19g
- Protein: 7.9g
- Net Carbs: 3.6g
Recipe
5. Keto Sub in a Tub
Credit: ketocookingwins.com
Want to enjoy a Sub – without all the carbs? Give this Keto Sub in a Tub a try.
You’re simply layering ham, turkey, roasted chicken, and lettuce in a tub, aka, food container. Then you’re topping everything with mayonnaise and Italian dressing.
So, you have all the yummy tastes of a sub – without the guilt.
What’s more, it takes only 10 minutes to make. So, you can have it whenever your cravings hit.
Per Serving:
- Calories: 607
- Fats: 48g
- Protein: 38g
- Net Carbs: 3g
Recipe
6. Keto Mexican Cauliflower Rice
Credit: fittoservegroup.com
I am a big fan of Mexican food, as I’m sure many of you are too. But Mexican food can be a landmine.
That’s because it relies on lots of carb-heavy foods. These include rice, corn, and beans.
This Keto Mexican Cauliflower Rice lets you enjoy Mexican food. And it still keeps you on plan.
It’s full of Mexican Flava- from the spicy chicken, cilantro lime “rice,” and avocado. You’ll feel like you must be cheating on your diet.
But you’re not. In fact, one serving contains about 6 grams of net carbs.
The secret is that you’re using cauliflower rice instead of regular rice. So you’re saving on carbs, as well as calories.
To keep things simple, you can just use prepackaged cauliflower rice like this one. Or, to make things even cheaper, you can make it yourself.
Begin by cutting some cauliflower into pieces. Next, place them in your food processor and pulse.
You’ll want to pulse until the cauliflower becomes like rice. This food processor should make it relatively easy.
Check out more keto meal prep ideas like this here.
Per Serving:
- Calories: 211
- Fats: 11.6g
- Protein: 18.1g
- Net Carbs: 6.4g
Recipe
7. Salami Egg Cups
Credit: allnutritious.com
Mornings can be so hectic. You have so much to get done – with so little time.
Before you know it, you’re heading out the door hungry. And we all know what happens when we’re hungry.
We make bad food choices – like ordering that Egg McMuffin at the drive-through. It’s yummy but so bad for you.
That’s where having your breakfasts prepped saves the day. My Salami Egg Cups are full of flavor, from the creamy eggs, ooey-gooey cheese, and crispy baked salami.
And they are so portable. Just pop one or two in your bag – and you’re good to go.
Per Serving:
- Calories: 260
- Fats: 20g
- Protein: 17g
- Net Carbs: 1g
Recipe
8. Keto Egg Salad with Bacon
Credit: cookathomemom.com
Did someone say Keto Egg Salad with Bacon? You had me at Egg Salad…and bacon.
This Egg Salad combines the best of both worlds. The creaminess of the egg salad is balanced by the crispiness of the bacon.
And the green onions and fresh parsley add freshness.
This Keto Egg Salad is excellent just the way it is. But if you like, you can serve the salad on lettuce leaves.
Or you can make a wrap out of it with a low-carb tortilla. This one here contains just 4 grams of net carbs.
And it has a lot of fiber. So, it fills you up.
Per Serving:
- Calories: 340
- Fats: 28g
- Protein: 15g
- Net Carbs: 4g
Recipe
9. Low-Carb Chicken Parmesan Stuffed Peppers
Credit: razzledazzlelife.com
I love Chicken Parmesan, as I’m sure many of you do. But I’m definitely not a fan of the carbs.
One serving can contain as much as 40 grams of net carbs. Eek!
This dish gives you all the yummy tastes of Chicken Parmesan -minus all the carbs. Yes, that’s right – they contain zero grams of net carbs. Yay!
As an added bonus, you get the freshness of the bell peppers. So, you can feel good eating them.
To keep them low carb, you’ll use almond flour as your breading. Besides being low carb, it is rich in heart-healthy monounsaturated fats.
And it’s good for your bones. That’s because it contains manganese, magnesium, and phosphorus,
It even provides a ton of Vitamin E which promotes healthy skin. So if you need to stock up on some, you can get some here.
Per Serving:
- Calories: 542
- Fats: 26g
- Protein: 32g
- Net Carbs: 0g
Recipe
10. Easy Bacon Cauliflower Fried Rice
Credit: bonappeteach.com
Missing Chinese food? This Fried Rice is sure to put a smile on your face.
It is full of fantastic flavors and textures. You’ve got creamy soft-boiled eggs, crispy bacon, and perfectly toasted cauliflower fried rice.
And it’s topped with green onions for even more flavor. With a dish like this, who needs real rice?
Per Serving:
- Calories: 229
- Fats: 15g
- Protein: 16g
- Net Carbs: 5g
Recipe
11. Keto Broccoli Casserole
Credit: allnutritious.com
Meat is tasty and all. But sometimes, you want a little break.
That’s where my Keto Broccoli Casserole comes in handy. It’s cheesy, creamy, and delicious.
And it contains only 5 ingredients: broccoli, heavy cream, sour cream, cheddar cheese, and onion powder.
Broccoli is not only low in carbs but it’s also packed with nutrition. It supports heart health.
And it contains sulforaphane, a substance that may slow aging. Yay!
Besides being low cab, this Casserole contains a good amount of protein. And it has a ton of fat.
So, it will leave you feeling full.
Per Serving:
- Calories: 321
- Fats: 26g
- Protein: 12g
- Net Carbs: 9.5g
Recipe
12. Sheet Pan Eggs
Credit: fitmealideas.com
Looking for another great vegetarian meal prep idea? These Sheet Pan Eggs are a great option.
They’re cheesy, creamy, and packed with bell peppers and tomatoes. So, they’re rich yet balanced.
Eggs are a nice budget-friendly source of protein. They are also very rich in selenium, a powerful antioxidant.
And they’re rich in choline which you need to build cell membranes.
If you can, splurge on some omega-3 enriched eggs. They contain more heart-healthy omega-3s.
Like your eggs spicy? Feel free to add some jalapeno peppers.
Per Serving:
- Calories: 220
- Fats: 15g
- Protein: 15g
- Net Carbs: 6g
Recipe
13. Easy Low Carb Mexican Lazy Cabbage Roll Casserole
Credit: eatbeautiful.net
Cabbage rolls are so yummy. But they take a ton of time to make.
That’s where this Cabbage Roll Casserole comes in handy. You’re getting all the tastes of cabbage rolls – but in casserole form.
It’s spicy, cheesy, saucy, meaty, and full of hearty flavors. What’s more, it takes only 20 minutes to prep.
Then you let your oven take over.
Besides being delicious, this dish is good for you too. It is rich in calcium which builds strong bones.
And it contains a ton of Vitamins A and C.
What’s more, this casserole stores well in the freezer. In fact, you can store it there for up to 3 months.
Per Serving:
- Calories: 317
- Fats: 24g
- Protein: 19g
- Net Carbs: 5g
Recipe
14. Keto Chicken Salad Recipe
Credit: allnutritious.com
Are you trying to build some muscle? Then along with resistance training, you want to include some high protein foods.
And chicken breasts are packed with protein. Just ½ a chicken breast provides a whopping 27 grams of protein.
That’s the same amount of protein as 4 boiled eggs. But let’s face it: chicken breasts are on the expensive side.
So, it’s best to stock up on them when they go on sale. Then you can store them in the freezer.
My Keto Chicken Salad is a great way to use up all that chicken breast. And it’s creamy and delicious.
That’s because you’re using chicken breasts, Greek yogurt, eggs, Dijon mustard, and spices. And the fresh lemon juice makes the salad taste so refreshing.
Per Serving:
- Calories: 88
- Fats: 3.4g
- Protein: 12g
- Net Carbs: 1g
Recipe
15. Keto Asian Beef Bowl
Credit: eatbeautiful.net
Craving Chinese takeout? Have this Asian Beef Bowl instead.
It’s sweet, savory, and umami. And the fresh ginger adds a bit of heat.
Even better, it takes only 15 minutes to make. So, it’s faster than takeout.
To keep this Asian Beef Bowl low carb, you’ll be using liquid stevia to sweeten it. Stevia is an all-natural sweetener that won’t cause blood sugar spikes.
Besides using it for cooking, you can also use it in your hot beverages. If you’d like to stock up on some stevia, you can get some here.
Want to make this Keto Asian Beef Bowl even more nutritious? Feel free to add some green beans.
Per Serving:
- Calories: 426
- Fats: 36g
- Protein: 21g
- Net Carbs: 2g
Recipe
16. Keto Chicken Salad Lettuce Wraps
Credit: jenniferbanz.com
Need to jazz up your Chicken Salad Lettuce Wraps? Give these ones a try.
The addition of creamy and crispy bacon put them over the top. After all, everything tastes great with bacon, right?
And the Dijon mustard adds some heat, and the celery adds some crunch.
You’ll also be using Greek Yogurt instead of mayo. By using Greek yogurt, you’re upping the protein content – and lowering the calories.
Greek yogurt also provides calcium and probiotics. Probiotics are good for your digestive and immune systems.
Now, this dish uses cooked chicken breast. However, if you don’t have any, you can use rotisserie chicken instead.
Per Serving:
- Calories: 378
- Fats: 26g
- Protein: 31g
- Net Carbs: 1g
Recipe
17. Keto Buffalo Chicken Bites
Credit: brokefoodies.com
Our work lives can get pretty stressful. And when we get home, we just want to binge on some ice cream.
And though it’s yummy at the moment, it comes back to bite us.
These Keto Buffalo Chicken Bites are for times like that. Spicy, tender chicken bites are paired with creamy, cheesy, mashed cauliflower.
It’s exactly what the therapist ordered. And your personal trainer would approve of it.
What’s more, it contains only 420 calories. So, you can have a light keto dessert after. Check out more keto lunch ideas here.
Per Serving:
- Calories: 420
- Fats: 17.5g
- Protein: 52.8g
- Net Carbs: 6g
Recipe
18. Meatloaf Minis
Credit: meganseelinger.com
Are you more of a beef lover? Then you’ll love these Meatloaf Minis.
They’re tender, juicy morsels of meaty goodness. Bet you can’t have just one.
Good thing they only contain 171 calories.
To keep these Meatloaf Minis low carb, you’ll be using pork panko to bind them. And to top them, you’ll be using low-carb ketchup.
Primal Garden Organic Unsweetened Ketchup is a good option. It contains only 1 gram of net carbs per tablespoon.
And it comes in 2 varieties: regular and spicy. So, you can spice these babies, ahem, meatloaf minis if you want.
Per Serving:
- Calories: 171
- Fats: 10.8g
- Protein: 15.7g
- Net Carbs: 2.4g
Recipe
19. Keto Ham, Cheddar & Jalapeno Bites
Credit: thebestketorecipes.com
It can be so hard getting up in the morning. But one thing that makes it easier a yummy breakfast to look forward to.
These Ham, Cheddar & Jalapeno Bites certainly fit the bill. They’re cheesy, creamy, and full of flavor, from the crispy bacon, hot jalapeno peppers, and ham.
What’s more, they are great hot or cold. So, you can grab a couple and eat them on the run.
Per Serving:
- Calories: 86
- Fats: 5.6g
- Protein: 5.1g
- Net Carbs: 1.1g
Recipe
20. Keto Fried Rice & Chicken
Credit: forgetsugarfriday.com
Need to jazz up your chicken dinners? Try this Keto Fried Rice & Chicken.
It’s tasty and filling. That’s because you’re using 2 different proteins; eggs and chicken.
And the aroma will bring your family to the kitchen. Good thing it’s ready in only 25 minutes.
Now it does contain some high-carb veggies like peas and carrots. But it’s such a small quantity that it doesn’t affect the macros a lot.
Per Serving:
- Calories: 324
- Fats: 19g
- Protein: 32g
- Net Carbs: 2.8g
Recipe
21. Keto Taco Salad
Credit: meganseelinger.com
Missing Taco Bell? This Keto Taco Salad is sure to satisfy your cravings.
It contains Taco seasoned ground beef, crisp lettuce, cheddar cheese, and sour cream. So, you have all your yummy Taco tastes – without all those pesky carbs.
Want to add more toppings? Go right ahead.
Some good toppings are bell peppers, guacamole, and jalapenos.
Per Serving:
- Calories: 317
- Fats: 22.9g
- Protein: 24g
- Net Carbs: 3g
Recipe
22. Chicken, Bacon, Ranch Skillet
Credit: beautyandthebenchpress.com
Meal prepping saves you time and money. But all that pot washing can take a toll on you.
That’s where skillet meals come in handy. By using just one skillet, you save time cleaning up.
And the combination of crispy bacon, tender chicken, and ranch is definitely a winner. Even the Brussels sprouts taste yummy.
And that’s a good thing because you’ll eat more of them: winner, winner, chicken dinner.
Per Serving:
- Calories: 414
- Fats: 17.4
- Protein: 50g
- Net Carbs: 10g
Recipe
23. Make-Ahead Low Carb Breakfast Burritos
Credit: kaseytrenum.com
Need to eat breakfast on the run? Give these Low Carb Breakfast Burritos a try.
They contain your classic breakfast foods such as bacon and eggs. And they’re filled with cheesy goodness.
To keep these Breakfast Burritos low carb, make sure you use keto-friendly tortillas. These ones here contain only 3 grams of net carbs.
Also, be sure to shred your cheese yourself. That’s because pre-shredded cheese tends to contain starch, which adds even more carbs.
Per Serving:
- Calories: 405
- Fats: 34g
- Protein: 22g
- Net Carbs: 6g
Recipe
24. Keto Egg Bowl
Credit: foodlovinfamily.com
Looking for another great breakfast idea? This Keto Egg Bowl is a great option.
It’s full of delightful flavors and textures. The sauteed mushrooms add umami, while the breakfast sausage adds savory.
And the fluffy, cheesy omelets round out this Bowl nicely. Meanwhile, the wilted spinach adds freshness.
This Keto Egg Bowl is delicious just the way it is. But if you want, you can serve it with some low-carb toast.
Per Serving:
- Calories: 340
- Fats: 27g
- Protein: 20g
- Net Carbs: 2g
Recipe
25. Tuna Salad Meal Prep
Credit: foodlovinfamily.com
Don’t have a ton of time to meal prep? This Tuna Salad Meal Prep is great for times like this.
It takes only 10 minutes to make. So, you can be in and out of the kitchen in no time at all.
But even though it’s easy to make, it’s packed with flavor. The celery gives the Tuna Salad a nice crunch, while the Dijon mustard adds some heat.
Meanwhile, the onion flakes add savory. And the lemon juice adds freshness.
Don’t forget the sides, either. For the sides, you’ll be having almonds, celery sticks, and cheddar cheese. Yum!
Love this recipe? Check out more keto meals with less than 5g of carbs.
Per Serving:
- Calories: 397
- Fats: 42g
- Protein: 1g
- Net Carbs: 3g
Recipe
26. Fajita Bowls with Cauliflower Rice
Credit: kirbiecravings.com
Craving some Tex-Mex? Satisfy your cravings with these Fajita Bowls.
These bowls are full of Tex-Mex flavor. You’ve got Taco-seasoned ground beef, red, green, and yellow bell peppers, along with cauliflower rice.
And they’re so colorful and bright – you’ll feel good eating them.
Per Serving:
- Calories: 288
- Fats: 11.1g
- Protein: 28g
- Net Carbs: 10g
Recipe
27. One Pan Sausage, Peppers, & Onions
Credit: thegirlonbloor.com
Do you feel like eating Italian food? You can’t go wrong with this one-pan dish.
This sauce is brimming with juicy sausages, meaty mushrooms, and green, yellow, and red peppers.
To mop up all that delicious sauce, you can serve it with some low-carb pasta. This low-carb pasta contains only 2 grams of net carbs per serving.
As an added bonus, it contains only 20 calories.
Per Serving:
- Calories: 312
- Fats: 19g
- Protein: 25g
- Net Carbs: 10g
Recipe
27 Cheap Keto Meal Prep Ideas
Yield:
4-6
Prep Time:
10 minutes
Cook Time:
20 minutes
Total Time:
30 minutes
On a low budget but want to keep yourself in ketosis? These cheap Keto Meal Prep recipes are super delicious and easy to make.
Ingredients
- 1. Keto Zucchini Fritters
- 2. Pizza Stuffed Zucchini Boats
- 3. Keto Meatloaf Casserole
- 4. Avocado Egg Bake
- 5. Keto Sub in a Tub
- 6. Keto Mexican Cauliflower Rice
- 7. Salami Egg Cups
- 8. Keto Egg Salad with Bacon
- 9. Low-Carb Chicken Parmesan Stuffed Peppers
- 10. Easy Bacon Cauliflower Fried Rice
- 11. Keto Broccoli Casserole
- 12. Sheet Pan Eggs
- 13. Easy Low Carb Mexican Lazy Cabbage Roll Casserole
- 14. Keto Chicken Salad Recipe
- 15. Keto Asian Beef Bowl
- 16. Keto Chicken Salad Lettuce Wraps
- 17. Keto Buffalo Chicken Bites
- 18. Meatloaf Minis
- 19. Keto Ham, Cheddar & Jalapeno Bites
- 20. Keto Fried Rice & Chicken
- 21. Keto Taco Salad
- 22. Chicken, Bacon, Ranch Skillet
- 23. Make-Ahead Low Carb Breakfast Burritos
- 24. Keto Egg Bowl
- 25. Tuna Salad Meal Prep
- 26. Fajita Bowls with Cauliflower Rice
- 27. One Pan Sausage, Peppers, & Onions
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious keto meals. Don’t be afraid to get creative with the ingredients, you might discover a flavor you didn’t know you liked.
- Get your shopping list going and make sure you’ve got all the ingredients.
- Get cooking and make your next Keto Meal Prep!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
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