Are you tired of sacrificing flavor for a healthy diet? Do you struggle to find quick and easy meal options that fit your busy schedule? Look no further! In this article, we’ll share 20 mouth-watering low-carb meal prep recipes that are perfect for busy weeknights. From savory steaks to flavorful fish, these recipes use fresh ingredients and creative twists to keep your meals interesting and delicious.
Whether you’re a keto enthusiast or just looking to reduce your carb intake, these meal prep ideas will help you get started on the path to healthier eating. And with most recipes taking under 30 minutes to prepare, you’ll have plenty of time left over for relaxation or other activities. So why wait? Dive into our collection of low-carb meal prep recipes and start cooking up a storm!
**Recipes Include:**
* Garlic Butter Steak Bites with Zucchini Noodles
* And many more…
Garlic Butter Steak Bites with Zucchini Noodles
Savor the flavor of tender steak bites smothered in rich garlic butter, served alongside a refreshing zucchini noodle dish. This quick and easy recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 lb beef sirloin, cut into bite-sized pieces
– 2 cloves garlic, minced
– 4 tbsp unsalted butter
– 1 medium zucchini
– Salt and pepper to taste
– Optional: parsley, chopped (for garnish)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together minced garlic and softened butter.
3. Season steak bites with salt and pepper.
4. Add garlic butter mixture to steak bites; toss to coat evenly.
5. Cook steak bites in the oven for 12-15 minutes or until cooked through.
6. Meanwhile, spiralize zucchini into noodles. Heat a non-stick skillet over medium-high heat; sauté zucchini noodles for 2-3 minutes or until tender.
7. Serve garlic butter steak bites alongside zucchini noodles.
Cooking Time: 20-25 minutes
Baked Lemon Pepper Chicken with Roasted Asparagus
Brighten up your dinner plate with this citrusy and flavorful dish that combines the richness of chicken with the tender crispness of asparagus. This simple recipe yields a delightful combination of savory and tangy flavors.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 1 tsp lemon pepper seasoning
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 bunch asparagus (about 12-15 spears)
– 1 tsp garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, lemon pepper seasoning, salt, and pepper.
3. Place chicken breasts in a baking dish and brush with the lemon mixture.
4. Drizzle olive oil over the chicken and sprinkle garlic powder.
5. Roast asparagus on a separate baking sheet with 1 tbsp olive oil, salt, and pepper.
6. Bake for 25-30 minutes or until chicken is cooked through (165°F/74°C) and asparagus is tender.
Cooking Time: 30 minutes
Cauliflower Fried Rice with Shrimp and Vegetables
A twist on traditional fried rice, this recipe combines the crunch of cauliflower with succulent shrimp and colorful vegetables.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups cooked white or brown rice (preferably day-old)
– 1/2 cup peeled and deveined shrimp
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g., bell peppers, carrots, snap peas)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from pan and set aside.
3. Add onion and garlic; cook until softened, about 2 minutes.
4. Add mixed vegetables; cook until tender-crisp, about 3-4 minutes.
5. Add cauliflower; cook, stirring frequently, until slightly caramelized, about 5 minutes.
6. Stir in cooked rice, shrimp, soy sauce, salt, and pepper. Cook for an additional 2-3 minutes, until well combined.
7. Taste and adjust seasoning as needed.
8. Garnish with chopped scallions, if desired.
Cooking Time: Approximately 15-20 minutes
Cheesy Bacon-Wrapped Stuffed Chicken Breast
Elevate your chicken dish with this mouthwatering recipe that combines the flavors of crispy bacon, melted cheese, and tender chicken breast. This indulgent treat is perfect for a special occasion or a cozy night in.
Ingredients:
– 4 boneless, skinless chicken breasts
– 6 slices of bacon
– 1 cup shredded cheddar cheese
– 1/2 cup chopped fresh parsley
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together parsley, garlic, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the parsley mixture.
4. Wrap 1-2 slices of bacon around each stuffed chicken breast, securing with toothpicks if needed.
5. Place the wrapped chicken on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until chicken reaches an internal temperature of 165°F (74°C).
7. Remove from oven and sprinkle shredded cheese over the top. Return to oven for an additional 2-3 minutes, or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Spicy Turkey Lettuce Wraps with Avocado
A flavorful twist on traditional wraps, these Spicy Turkey Lettuce Wraps with Avocado combine the creaminess of avocado with the spiciness of chipotle peppers. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 pound ground turkey
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1-2 chipotle peppers in adobo sauce, chopped (depending on desired level of spiciness)
– Salt and pepper to taste
– 4 large lettuce leaves
– Avocado slices, for serving
Instructions:
1. In a medium bowl, combine ground turkey, onion, garlic, olive oil, cumin, smoked paprika, and chipotle peppers. Mix well with your hands or a spoon until just combined.
2. Form the mixture into 4-6 patties, depending on desired size.
3. Grill or cook the patties in a non-stick skillet over medium-high heat for 3-4 minutes per side, or until cooked through.
4. Assemble the wraps by placing a cooked patty onto each lettuce leaf, then top with avocado slices.
Cooking Time: 10-12 minutes
Slow Cooker Beef and Broccoli
Slow Cooker Beef and Broccoli Recipe
A classic comfort food recipe that’s perfect for a busy day – tender beef and crisp broccoli cooked to perfection in a slow cooker.
Ingredients:
– 2 lbs beef stew meat (chuck or round)
– 1 head of broccoli, cut into florets
– 1 onion, sliced
– 3 cloves garlic, minced
– 1 cup beef broth
– 1 tablespoon soy sauce
– 1 teaspoon ground black pepper
– Salt to taste
Instructions:
1. Season the beef with salt and pepper.
2. In a slow cooker, combine the beef, broccoli, onion, and garlic.
3. Pour in the beef broth and soy sauce.
4. Cook on low for 8-10 hours or high for 4-6 hours.
5. Check for tenderness and season with salt if needed.
Cooking Time: 8-10 hours (low), 4-6 hours (high)
Keto Egg Muffins with Spinach and Feta
Start your day with a protein-packed breakfast that’s not only delicious but also keto-friendly! These egg muffins are a great way to get your daily dose of spinach and feta, all in one convenient package.
Ingredients:
– 6 large eggs
– 1/2 cup chopped fresh spinach
– 1/4 cup crumbled feta cheese
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs and a pinch of salt.
3. Add chopped spinach and crumbled feta to the egg mixture; stir well.
4. Butter a 6-cup muffin tin or use silicone cups.
5. Pour the egg mixture into each cup.
6. Bake for 18-20 minutes or until the edges are set and centers are slightly jiggly.
7. Remove from oven and let cool before serving.
Cooking Time: 18-20 minutes
Zucchini Lasagna with Ground Turkey
This vegetarian-friendly lasagna recipe substitutes traditional pasta sheets with thinly sliced zucchinis, adding moisture and flavor to the dish. The ground turkey adds protein without overpowering the other ingredients.
Ingredients:
– 1 pound ground turkey
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 8 ounces ricotta cheese
– 1 cup shredded mozzarella cheese
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook the ground turkey in a skillet over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. In a separate pan, sauté the onion and garlic until softened. Add the zucchini slices and cook for 2-3 minutes or until slightly tender.
4. In a large bowl, combine the cooked turkey, marinara sauce, ricotta cheese, mozzarella cheese, and Parmesan cheese. Season with salt and pepper to taste.
5. In a 9×13-inch baking dish, create a thin layer of the meat sauce followed by overlapping zucchini slices. Repeat this process until all ingredients are used, finishing with a layer of meat sauce on top.
6. Top with mozzarella cheese and bake for 30-35 minutes or until hot and bubbly.
Cooking Time: 35-40 minutes
Sheet Pan Garlic Butter Salmon and Green Beans
This recipe combines the flavors of garlic butter salmon with tender green beans, all cooked to perfection on one sheet pan. It’s a perfect solution for a busy weeknight dinner that’s ready in under 30 minutes.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp unsalted butter, softened
– 2 cloves garlic, minced
– 1 lb fresh green beans, trimmed
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a large sheet pan with parchment paper or aluminum foil.
3. Place the salmon fillets on one half of the sheet pan, leaving space between each fillet.
4. In a small bowl, mix together the softened butter and minced garlic. Spread evenly over the salmon fillets.
5. Toss the green beans with salt and pepper to taste. Add them to the other half of the sheet pan.
6. Roast in the preheated oven for 12-15 minutes or until the salmon is cooked through and the green beans are tender.
7. Serve warm, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Buffalo Chicken Stuffed Bell Peppers
Add some heat to your mealtime with this creative recipe that combines the flavors of buffalo chicken and stuffed bell peppers. A perfect blend of spicy and savory, these bite-sized treats are sure to please.
Ingredients:
– 4 large bell peppers, any color
– 1 lb boneless, skinless chicken breast, cooked and shredded
– 1/2 cup buffalo wing sauce
– 1/2 cup cream cheese, softened
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped green onions
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together chicken, buffalo wing sauce, cream cheese, and cheddar cheese.
4. Stuff each bell pepper with the chicken mixture and top with chopped green onions.
5. Place stuffed bell peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes or until bell peppers are tender.
Cooking Time: 40-45 minutes
Creamy Tuscan Garlic Shrimp with Zoodles
Experience the rich flavors of Italy with this delectable dish, featuring succulent shrimp cooked in a creamy garlic sauce and served with zucchini noodles.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 1/2 cup heavy cream
– 1 tablespoon lemon juice
– 1 teaspoon dried basil
– Salt and pepper to taste
– 1 medium zucchini
– Grated Parmesan cheese (optional)
Instructions:
1. Cook zucchini noodles according to package instructions or spiralize a fresh zucchini.
2. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1-2 minutes until fragrant.
3. Add shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove shrimp from the skillet and set aside.
5. Reduce heat to medium. Whisk in heavy cream, lemon juice, and basil. Simmer for 2-3 minutes or until sauce thickens slightly.
6. Add cooked shrimp back into the skillet and toss with creamy garlic sauce.
7. Serve with zucchini noodles and sprinkle with Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Greek Chicken Bowls with Cauliflower Rice
This recipe combines the bold flavors of Greece with a nutritious twist, swapping traditional rice for cauliflower “rice”. The result is a deliciously satisfying bowl filled with juicy chicken, crunchy vegetables, and a hint of Mediterranean magic.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 cloves garlic, minced
– 1 cup mixed greens (such as spinach, kale, and arugula)
– 1 head cauliflower
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 teaspoons lemon juice
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for added heat
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, cook chicken with garlic over medium-high heat until browned and cooked through.
4. Toss greens, olives, feta, olive oil, lemon juice, salt, and pepper in a bowl.
5. Serve chicken atop the greens mixture, garnished with cauliflower “rice”.
Cooking Time: 30-40 minutes
Low Carb Taco Salad with Ground Beef
This recipe combines the flavors of a classic taco salad with the convenience of ground beef and low-carb ingredients, making it a great option for those looking to reduce their carb intake.
Ingredients:
– 1 lb ground beef
– 1/2 cup chopped onion
– 1/2 cup chopped bell pepper
– 2 cloves garlic, minced
– 1 packet taco seasoning
– 1 head romaine lettuce, chopped
– 1 cup cherry tomatoes, halved
– 1/4 cup crumbled cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook ground beef in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
2. Add chopped onion, bell pepper, and garlic; cook until vegetables are tender.
3. Stir in taco seasoning and cook according to package instructions.
4. In a large bowl, combine cooked ground beef mixture, chopped romaine lettuce, cherry tomatoes, and crumbled cheddar cheese (if using).
5. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Pesto Chicken and Veggie Skewers
A flavorful and healthy twist on traditional skewers, these Pesto Chicken and Veggie Skewers are perfect for a quick weeknight dinner or a colorful addition to your next outdoor gathering.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
– 1/2 cup pesto
– 1/4 cup olive oil
– 1 large red bell pepper, cut into 1-inch pieces
– 1 large zucchini, cut into 1-inch slices
– 1 large yellow squash, cut into 1-inch slices
– Salt and pepper to taste
– 10-12 bamboo skewers
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together pesto and olive oil.
3. Thread chicken, bell pepper, zucchini, and squash onto skewers, leaving a small space between each piece.
4. Brush the pesto mixture evenly over the chicken and vegetables.
5. Season with salt and pepper to taste.
6. Grill for 10-12 minutes, turning occasionally, or until chicken is cooked through.
Cooking Time: 10-12 minutes
Egg Roll in a Bowl with Ground Pork
Egg Roll in a Bowl with Ground Pork: A Twist on Chinese Takeout Classics!
This recipe takes the flavors of traditional egg rolls and turns them into a hearty, comforting bowl meal. Perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 lb ground pork
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, snap peas, etc.)
– 2 tablespoons sesame oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish
Instructions:
1. Cook the ground pork in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
2. Add soy sauce, oyster sauce (if using), garlic, and ginger. Cook until the mixture is lightly browned, about 5 minutes.
3. Stir in mixed vegetables and cook until they’re tender-crisp, about 3-4 minutes.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with green onions and sesame seeds.
Cooking Time: 15-20 minutes
Avocado Chicken Salad Stuffed Tomatoes
Elevate your salad game with this refreshing twist on the classic chicken salad, featuring creamy avocado and juicy tomatoes. This recipe is perfect for a light and satisfying lunch or dinner.
Ingredients:
– 4 large tomatoes, hollowed out
– 1 pound cooked chicken breast, diced
– 1 ripe avocado, mashed
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon chopped fresh parsley
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine chicken, avocado, mayonnaise, Dijon mustard, salt, and pepper. Mix until well combined.
3. Stuff each tomato with the chicken-avocado mixture, mounding slightly.
4. Place tomatoes on a baking sheet lined with parchment paper and bake for 15-20 minutes or until tender.
5. Garnish with chopped cilantro, if desired.
Cooking Time: 15-20 minutes
Baked Parmesan Crusted Pork Chops
Elevate your pork chops with a crispy Parmesan crust and a flavorful baked twist.
Ingredients:
– 4 pork chops, boneless and pounded to an even thickness
– 1 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together breadcrumbs, Parmesan cheese, garlic, and thyme.
3. Season pork chops with salt and pepper.
4. Dip each pork chop into the breadcrumb mixture, pressing gently to adhere.
5. Place coated pork chops on a baking sheet lined with parchment paper.
6. Drizzle olive oil over the pork chops.
7. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Mediterranean Tuna Salad with Cucumber Slices
Add a refreshing twist to your tuna salad game with this Mediterranean-inspired recipe, featuring juicy tuna, crunchy cucumber, and tangy feta cheese.
Ingredients:
– 1 can of albacore tuna (drained and flaked)
– 1/2 cup of Greek yogurt
– 1 tablespoon of lemon juice
– 1 minced garlic clove
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste
– 4-6 slices of cucumber
– 1/4 cup of crumbled feta cheese
Instructions:
1. In a medium-sized bowl, combine tuna, yogurt, lemon juice, garlic, and parsley. Mix until well combined.
2. Season with salt and pepper to taste.
3. Cut the cucumber into thin slices.
4. To assemble the salad, place a scoop of the tuna mixture onto each slice of cucumber, followed by a sprinkle of feta cheese.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Cheesy Cauliflower Mac and Cheese
This recipe combines the comfort of macaroni and cheese with the nutritional boost of cauliflower, all wrapped up in a creamy, cheesy sauce.
Ingredients:
– 1 head of cauliflower, broken into florets
– 8 oz macaroni
– 2 cups grated cheddar cheese
– 1 cup grated mozzarella cheese
– 1/4 cup unsalted butter
– 1/2 cup all-purpose flour
– 1 cup whole milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente.
3. In a large saucepan, melt butter over medium heat. Add flour and whisk together to make a roux, cooking for 1 minute.
4. Slowly add milk, whisking constantly to avoid lumps. Bring mixture to a simmer and cook until thickened.
5. Stir in cheddar and mozzarella cheese until melted and smooth.
6. Add cooked macaroni and cauliflower to the cheese sauce. Season with salt and pepper to taste.
7. Transfer the mixture to a baking dish and top with additional grated cheese if desired.
8. Bake for 20-25 minutes, or until golden brown and bubbly.
Cooking Time: 30-35 minutes
Thai Basil Beef with Coconut Cauliflower Rice
A flavorful and aromatic dish that combines the bold flavors of Thai basil with tender beef, served over a creamy coconut cauliflower rice.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 tbsp vegetable oil
– 3 cloves garlic, minced
– 1 tsp grated ginger
– 1/4 cup Thai basil leaves, chopped
– 1/4 cup soy sauce
– 2 tbsp coconut milk
– Salt and pepper to taste
– 1 head of cauliflower
– 1/4 cup unsweetened shredded coconut
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat oil over medium-high heat. Add beef and cook until browned, about 3-4 minutes.
3. Add garlic, ginger, and Thai basil; cook for 1 minute.
4. Stir in soy sauce and coconut milk; bring to a simmer.
5. Reduce heat to low; let sauce simmer while cooking cauliflower rice (see below).
6. Meanwhile, pulse cauliflower florets in a food processor until coarsely chopped.
7. In a large skillet, heat oil over medium heat. Add cauliflower “rice” and cook, stirring frequently, until tender, about 5-6 minutes.
8. Stir in unsweetened shredded coconut; season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Summary
Get ready for delicious and healthy meal prep ideas that won’t sacrifice flavor! This collection of 20 low-carb recipes caters to busy weeknights, offering a variety of dishes that are quick, easy, and packed with nutrients. From savory steak bites to cheesy cauliflower mac and cheese, there’s something for everyone. Discover tasty twists on classic meals, such as zucchini lasagna and buffalo chicken stuffed bell peppers. Perfect for those following a low-carb diet or simply looking for healthier meal options.
