42 Healthy Low Carb Meal Prep Recipes (all under $3 per serving) - Meal Prepify (2024)

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These healthy low-carb meal prep recipes will make a tasty addition to your low-carb and keto meal plans! They’re ideal for anyone simply looking to reduce their carbohydrate counts and looking to improve their health with great nutrition.

If you’re new to meal prep, make sure to check out mymeal prep beginner’s guide!

What’s Considered a Low Carb Diet?

There is no rigorous definition for your typical low-carb diet; in general, anything below 100-150 grams can be considered a low-carb diet, around 50% of Americans’ dietary guidelines, which is 225 to 325 grams.

Everything You Need to Know About Carbs

How many types of carbs are there?

There are three main types of carbohydrates being starch, sugar, and fiber. Starch and sugar break down into glucose or blood sugar and are used as a source of energy. In contrast, fiber is not broken down in the body but passes through, aiding digestion.

What’s the difference between complex and simple carbohydrates?

A food chemical structure can determine how fast your body digest foods.

Simple carbohydrates are simply the carbohydrate or mostly, for example, refined sugar is 100% sugar. These simple carbs can lead to more spikes in blood sugar; they also provide little to no nutrition health benefits to your diet.

On the other hand, complex carbohydrates contain vitamins, minerals, and fiber, which help slow digestion. This results in fewer blood sugar spikes and adds a range of nutritional health benefits to your diet.

Does fiber count towards my carb count?

Since fiber isn’t actually broken down as a source of energy in your body, it is not turned into glucose like starch and sugar. Fiber doesn’t actually add any calories to your diet, which is why it is not counted towards your carbohydrate limit.

What are Net Carbs?

Net carbohydrates are the number of carbohydrates in a food or drink with the fiber excluded. These are the types of carbohydrates you should be tracking in your meal plans.

42 Healthy Low Carb Meal Prep Recipes (all under $3 per serving)

Now you know the important details about carbohydrates, it’s time to have a look at some tasty low-carb recipes, perfect for your meal prep!

Low Carb Breakfast Meal Prep Ideas

1. Keto Egg Bake with Cream Cheese

Prep Time: 10 Minutes
Net Carbohydrates: 1g

This easy cream cheese egg bake can be made on the weekend and enjoyed for breakfast all week. Customize with your favorite additions: ham and cheese, feta and spinach, and more!

2. Chia Protein Shake Pudding

Prep Time: 7 Minutes
Net Carbohydrates: 2.1g

Delicious, healthy, low carb and super filling: this is not your regular chia pudding! This protein shake in pudding form has 4 different flavors to add variety to your meal prepping!

3. Coconut Flour Porridge

Prep Time: 5 Minutes
Net Carbohydrates: 6g

This low carb and keto Coconut Flour Porridge is quick and easy to make. Wake up to a warm bowl of porridge without the added carbs. You only need 15 minutes to whip this up using your trusty Instant Pot.

4. Hatch Chile Cheese Egg Bites

Prep Time: 15 Minutes
Net Carbohydrates: 0g

Egg bites are a delicious and healthy, grab and go breakfast. Make them on a Sunday night, and enjoy them throughout the week when you need a quick nibble. These egg bites with hatch chiles make the perfect, high protein gluten-free breakfast.

5. Chocolate Chia Pudding

Prep Time: 10 Minutes
Net Carbohydrates: 6g

Chia pudding is like having dessert for breakfast. This creamy chocolate chia pudding has no dairy or refined sugar and it’s a healthy and satisfying way to start the day.

6. Keto Breakfast Sandwich

Prep Time: 15 Minutes
Net Carbohydrates: 3.2g

This low carb keto breakfast sandwich recipe is the ultimate freezer friendly meal prep, with just 3.2g net carbs! It has layers of pancakes, eggs, sausage, and cheese.

7. Muffin Egg Cups

Prep Time: 5 Minutes
Net Carbohydrates: 1g

This muffin egg cups recipe is a fun and easy breakfast idea made with fresh spinach, bell pepper, onion, and sausage. Loved by kids and grown-ups, pair these egg cups with your favorite hash browns and fresh fruit for a fast and delicious breakfast meal prep idea.

8. Keto Overnight Breakfast Casserole

Prep Time: 10 Minutes
Net Carbohydrates: 4g

This keto overnight breakfast casserole recipe is the best way to start your day. It’s also low carb, gluten free and super easy to make!

Low Carb Cold Lunch Meal Prep Ideas

9. Cashew Chicken Lettuce Wraps

Prep Time: 10 Minutes
Net Carbohydrates: 18g

It’s time for cashew chicken lettuce wraps. These easy lettuce wraps are made with an Asian-inspired cashew sauce, topped with toasted cashews and green onion. They’re fast, easy and are perfect for meal prep. I promise you’ll love them!

10. Keto Cajun Seafood Foil Packs

Prep Time: 7 Minutes
Net Carbohydrates: 6g

Make ahead keto seafood foil packs are easy to prepare and clean up is a cinch! Only 6 g. Net carbs per serving.

11. Roasted Pumpkin Spinach Salad

Prep Time: 15 Minutes
Net Carbohydrates: 13.8g

This Roasted Pumpkin Spinach Salad is a gluten-free vegan salad recipe to make a delicious salad comprising of the richness of sesame, spinach, bell peppers, onions, radish flavored with peanuts, and roasted in mustard oil.

12. Tuna Salad with Capers and Dill

Prep Time: 5 Minutes
Net Carbohydrates: 3g

This lightened up Tuna Salad with Capers and Dill is loaded with great flavor with less fat and calories than traditional tuna salad. An easy, make-ahead lunch at home or on the go!

13. Avocado Tuna Salad

Prep Time: 15 Minutes
Net Carbohydrates: 11g

This avocado tuna salad is loaded with chunks of tuna, avocado and colorful veggies for a fresh and lighter take on the classic dish! It’s the perfect lunch or dinner that’s packed with protein and nutrition.

14. Keto Cucumber Sandwiches

Prep Time: 2 Minutes
Net Carbohydrates: 1g

These cucumber and turkey sandwiches only take two minutes to make! Turkey and cream cheese are sandwiched between two slices of cucumber “bread” for a tasty lunch.

15. Healthy Homemade Chicken Salad

Prep Time: 10 Minutes
Net Carbohydrates: 1.3g

Lunches become so much easier with this healthy, nutritious, and easy-to-make chicken salad recipe. It’s deliciously infused with extra-virgin olive oil, sea salt, and lime juice and then packed with sweet shallots and healthy herbs.

16. Low Carb Vegan Salad

Prep Time: 10 Minutes
Net Carbohydrates: 8g

Try this guilt-free, low carb, vegan meal prep recipe is made with fresh crunchy zucchini noodles and a delicious satay sauce.

17. Keto Broccoli Salad with Bacon and Feta

Prep Time: 20 Minutes
Net Carbohydrates: 9.4g

Quick to prepare and easy to follow. A delicious salad for meal prep with bacon, feta and cheddar.

Low Carb Hot Lunch Meal Prep Ideas

18. Keto Zuppa Toscana

Prep Time: 15 Minutes
Net Carbohydrates: 5g

This delicious sausage and spinach soup is the warm meal you need this winter. It also freezes well, so make a batch and enjoy for weeks.

19. Slow Cooker Cauliflower Cheese Soup

Prep Time: 20 Minutes
Net Carbohydrates: 12g

This slow cooker cauliflower cheese soup is so delicious and comforting! It’s gluten-free and has just 15 grams of carbs per serving! Serve it plain or with the toppings of your choice.

20. Healthy Pan Seared Chicken Breast

Prep Time: 10 Minutes
Net Carbohydrates: 9g

These pan-seared chicken breasts are the perfect quick meal to prepare for the family. They’re excellent for a steaming hot 30-minute lunch that you can enjoy as is.

21. Vegan Spinach Lentil Meatballs

Prep Time: 20 Minutes
Net Carbohydrates: 5.7g

Vegan spinach lentil meatballs are a healthy baked version of traditional meatballs recipe; they can be had as an appetizer or simmer in an Italian tomato sauce to serve on pasta. Rich in protein and fiber, thus making it an ideal meal for weight loss diets.

22. Salmon Croquette

Prep Time: 10 Minutes
Net Carbohydrates: 12g

These easy salmon croquettes will help you put together a healthy, filling meal for lunch. They’re served hot, with a light radish and tomato salad and finished with a tangy balsamic-honey drizzle.

23. Air Fryer Garlic Butter Salmon Bites

Prep Time: 12 Minutes
Net Carbohydrates: 0.8g

This air fryer salmon is buttery and mouthwatering. It’s just perfect for an everyday dinner or meal. This flavorful low carb salmon recipe is great for keto and paleo meal prep.

24. Low Carb Greek Chicken Meal Prep Bowls

Prep Time: 20 Minutes
Net Carbohydrates: 6g

These Greek chicken meal prep bowls are so easy! Only 20 minutes prep time to make a low carb meal prep bowl recipe for 4 different meals.

25. Keto Tuscan Soup

Prep Time: 10 Minutes
Net Carbohydrates: 7g

This Keto Tuscan soup recipe is a low carb take on the classic Zuppa Toscana. It’s hearty, creamy, full of flavor and made in just one pot!

26. Loaded Cauliflower Bake

Prep Time: 10 Minutes
Net Carbohydrates: 3.86g

This amazing cauliflower bake is a delicious and flavorful recipe that is great for any occasion.

27. Keto Alfredo Chicken Bake

Prep Time: 10 Minutes
Net Carbohydrates: 5g

This keto alfredo chicken bake is the ultimate comfort food! It features shredded chicken and roasted broccoli coated in a to-die-for alfredo sauce, then topped and baked with shredded cheese. Plus, with a few simple swaps, you can easily make it dairy-free, whole30, and paleo!

28. Crispy Keto Carnitas

Prep Time: 20 Minutes
Net Carbohydrates: 4g

These keto carnitas are simple to make, fall-apart tender with crispy edges, and ridiculously flavorful for the ultimate taco experience! Plus, they’re gluten-free, paleo, and can also be made whole30!

Low Carb Dinner Meal Prep Recipes

29. Vegetable Beef Soup

Prep Time: 10 Minutes
Net Carbohydrates: 8g

This comforting meaty soup is loaded with vegetables, based on a classic Filipino beef dish, Nilagang Baka. It is simple yet healthy and flavorful. This hearty beef soup will fill you with warmth as the nights get chilly.

30. Keto Chicken Enchiladas

Prep Time: 10 Minutes
Net Carbohydrates: 3.5g

For the best chicken and cheese enchiladas, make up a tray of these. Perfect for meal planning, these low carb enchiladas stuffed with rotisserie chicken, two kinds of cheese, & sour cream are simply fantastic for lunch or dinner.

31. Healthy Palak Paneer

Prep Time: 10 Minutes
Net Carbohydrates: 7.8g

Healthy Palak Paneer is a gluten-free recipe that is made using fresh spinach or palak leaves (boiled and blended in a paste) with paneer added to this palak gravy.

32. Low Carb Keto Lasagna with Crepini

Prep Time: 20 Minutes
Net Carbohydrates: 4.2g

The ultimate low carb Italian lunch or dinner is this lasagna. The layers of meat, cheese, & sauce are only 4 net carbs thanks to the noodle replacement that is tasty & not a soggy vegetable layer.

33. Air Fryer Turkey Meatballs

Prep Time: 10 Minutes
Net Carbohydrates: 3g

Meatballs are perfect for meal prep. They freeze well and can be used in everything from pasta to salads to sandwiches.

34. Slow Cooker Beef Brisket

Prep Time: 10 Minutes
Net Carbohydrates: 2g

Perfectly tender and melt in your mouth, Slow Cooker Beef Brisket is so easy to make, has the most incredible flavor and it’s a great way to get the most out of this cut of beef. It’s so juicy, and you need just 7 ingredients and 10 minutes of prep time. This is a real crowd pleaser and great for batch cooking.

35. Healthy Chicken Lettuce Wraps

Prep Time: 15 Minutes
Net Carbohydrates: 17g

These Healthy Chicken Lettuce Wraps are a low-carb, quick, and easy mid-week appetizer or main combining chicken with veggies, cashews, and a healthy homemade teriyaki sauce spooned over crisp lettuce leaves for a flavor-packed meal! Serve these Asian lettuce wraps alone or over a bed of rice/cauliflower rice for a healthy, wholesome meal!

36. Bacon Cream Cheese Roll

Prep Time: 22 Minutes
Net Carbohydrates: 2.2g

This bacon cream cheese roll recipe is crispy, creamy, and delicious. It’s great for parties, BBQ, or a main meal. Additionally, this keto bacon sushi roll is perfect for the Keto Diet.

37. Low-Carb Cauliflower Mac n Cheese

Prep Time: 15 Minutes
Net Carbohydrates: 9g

Rich and cheesy, low-carb cauliflower mac n cheese, means it’s easy to have delicious comfort food. Even if you are doing keto or gluten-free.

Low Carb Snack Meal Prep Recipes

38. Low Carb Trail Mix

Prep Time: 3 Minutes
Net Carbohydrates: 5.2g

This keto trail mix recipe is perfect for when you are on the go! It’s full of healthful ingredients and only 5 grams net carbs per serving.

39. Almond flour banana muffins

Prep Time: 5 Minutes
Net Carbohydrates: 9.3g

Super moist and fluffy almond flour banana muffins that are healthy, low carb, and gluten free. These paleo banana muffins are so light, made with 8 ingredients, and come together in under 25 minutes. Add chocolate chips on top for a fun and simple breakfast, snack, or dessert!

40. Peanut butter almond flour cookies

Prep Time: 15 Minutes
Net Carbohydrates: 7.1g

Soft and warm peanut butter almond flour cookies are a must! They are made with simple ingredients, taste like a peanut butter cup, and take 10 minutes to bake.

41. Homemade Low-Carb Sausage Balls

Prep Time: 10 Minutes
Net Carbohydrates: 1.1g

These homemade sausage balls are an easy low-carb recipe great for meal planning for any time of the day like breakfast, brunch, appetizer, or snack.

42. Chocolate Nut Clusters

Prep Time: 15 Minutes
Net Carbohydrates: 8g

Crunchy, chocolatey & healthier than the average treat, chocolate nut clusters are easy to make and adaptable to low-carb, sugar-free and gluten-free diets.

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.