15 Cold Low-Carb Lunches You Can Meal Prep
Let’s be real — when it’s hot outside, the last thing you want to do is reheat leftovers or hover over the stove. That’s where cold, low-carb lunches come in clutch. They’re light, refreshing, satisfying, and best of all? Totally meal prep-friendly.
Whether you’re working from home, packing your lunch, or just trying to eat cleaner during the week, these 15 easy recipes are here to make low-carb living feel effortless (and actually delicious). No soggy lettuce or bland chicken here!
1. Chicken Avocado Salad Cups
Description:
Creamy avocado, juicy chicken, and a squeeze of lemon make this salad anything but boring. Spoon it into lettuce cups or eat it straight with a fork — it’s keto, clean, and completely satisfying.
Ingredients:
- 1 cooked chicken breast, shredded
- ½ ripe avocado
- 1 tbsp Greek yogurt or mayo
- 1 tsp lemon juice
- Salt, pepper, garlic powder
- Butter lettuce leaves or romaine
Instructions:
- Mash avocado and mix with yogurt, lemon juice, and seasoning.
- Stir in shredded chicken.
- Chill and serve in lettuce leaves or containers.
2. Italian Deli Salad Boxes
Description:
This no-cook salad is loaded with sliced meats, cheese, olives, and crisp veggies — like a deconstructed antipasto platter that fits in your lunchbox. Total protein bomb.
Ingredients:
- 4 slices salami or turkey
- ¼ cup mozzarella balls or cubes
- ¼ cup cucumber, chopped
- ¼ cup cherry tomatoes, halved
- 5–6 olives
- Italian dressing or olive oil + vinegar
Instructions:
- Layer all ingredients in a meal prep container.
- Drizzle with dressing just before serving.
- Keep refrigerated for up to 3 days.
3. Egg Salad with Dill and Celery
Description:
Classic egg salad gets a fresh twist with dill and crunchy celery. Serve it in lettuce wraps or low-carb tortillas — or straight from the container with a fork. Keeps well and packs protein.
Ingredients:
- 4 hard-boiled eggs, chopped
- 2 tbsp mayo
- 1 tbsp chopped celery
- 1 tsp fresh dill or ½ tsp dried
- Salt and pepper
Instructions:
- Mash eggs with mayo and seasonings.
- Stir in celery and dill.
- Store chilled in airtight containers.
4. Tuna Salad Cucumber Boats
Description:
Skip the bread and use crisp cucumber halves as the perfect crunchy “boats” for creamy tuna salad. These are refreshing, filling, and ideal for hot lunch days.
Ingredients:
- 1 can tuna, drained
- 1 tbsp mayo or Greek yogurt
- ½ tsp mustard
- Salt, pepper, paprika
- 1 cucumber, sliced lengthwise and hollowed
Instructions:
- Mix tuna salad ingredients.
- Spoon into cucumber halves.
- Wrap tightly and refrigerate until serving.
5. Thai Peanut Chicken Zoodle Bowls
Description:
A cold noodle bowl without the carbs. Zucchini noodles are tossed in a creamy peanut-lime sauce and topped with sliced grilled chicken — it’s bold, nutty, and totally meal prep worthy.
Ingredients:
- 1 cooked chicken breast, sliced
- 1 zucchini, spiralized
- 1 tbsp peanut butter
- 1 tsp soy sauce or coconut aminos
- Juice of ½ lime
- Optional: grated carrot or chopped peanuts
Instructions:
- Whisk peanut sauce ingredients.
- Toss with zucchini noodles.
- Top with chicken and store in containers.
6. Turkey, Spinach & Cheese Roll-Ups
Description:
Simple but effective. These no-bread wraps are made with deli turkey, cheese, and spinach — rolled up into perfect bites that travel well and keep you full.
Ingredients:
- 4 slices turkey breast
- 2 slices cheddar or Swiss cheese
- Baby spinach leaves
- Optional: mustard or mayo
Instructions:
- Layer turkey, cheese, and spinach.
- Roll tightly and secure with a toothpick or wrap in foil.
- Chill in meal prep containers for grab-and-go.
7. Keto Caprese Salad with Chicken
Description:
All the summer vibes in one container — fresh mozzarella, tomato, basil, and sliced chicken with a drizzle of balsamic. Low in carbs, high in flavor, and totally picnic-worthy.
Ingredients:
- 1 cooked chicken breast, sliced
- 1 cup cherry tomatoes, halved
- ½ cup mozzarella balls
- Fresh basil leaves
- 1 tbsp balsamic vinegar + olive oil
Instructions:
- Combine all ingredients in a bowl or container.
- Drizzle with balsamic and olive oil.
- Refrigerate and enjoy cold.
8. Avocado Egg Salad Lettuce Wraps
Description:
Creamy avocado replaces mayo in this ultra-fresh egg salad variation. It’s simple, nutrient-dense, and makes the perfect filling for lettuce cups or low-carb tortillas.
Ingredients:
- 3 hard-boiled eggs, chopped
- ½ ripe avocado, mashed
- 1 tsp lemon juice
- Salt, pepper, paprika
- Romaine or iceberg lettuce leaves
Instructions:
- Mash avocado with lemon juice and seasoning.
- Mix in chopped eggs.
- Spoon into lettuce leaves and wrap tightly.
9. Cold Chicken & Broccoli Bowls
Description:
This low-carb lunch is clean, filling, and packed with protein and fiber. Toss in a creamy or vinaigrette-style dressing and keep it cold — it’s a great way to use up leftover chicken.
Ingredients:
- 1 cup cooked chicken, chopped
- 1 cup steamed broccoli, cooled
- 1 tbsp olive oil or ranch dressing
- Salt, pepper, garlic powder
Instructions:
- Mix all ingredients in a bowl.
- Portion into containers.
- Chill and enjoy straight from the fridge.
10. Canned Salmon Salad with Crunchy Veggies
Description:
If you’re tired of tuna, canned salmon is a budget-friendly protein bomb. Pair it with chopped celery, onion, and creamy mayo for a quick salad that holds up in the fridge.
Ingredients:
- 1 can boneless, skinless salmon
- 1 tbsp mayo or Greek yogurt
- 1 tbsp chopped celery
- 1 tsp red onion, minced
- Salt and pepper
Instructions:
- Mix all ingredients together in a bowl.
- Chill in containers.
- Serve with cucumber slices or in lettuce cups.
11. Greek Cauliflower Rice Salad
Description:
All the flavors of a Greek salad — minus the carbs. This light and crunchy lunch uses cauliflower rice instead of pasta, and it’s totally satisfying cold.
Ingredients:
- 1 cup cooked and cooled cauliflower rice
- ¼ cup cucumber, chopped
- ¼ cup cherry tomatoes, halved
- 2 tbsp crumbled feta
- 1 tbsp olive oil + lemon juice
Instructions:
- Toss all ingredients together.
- Store in airtight containers.
- Add olives or grilled chicken for extra protein.
12. Zesty Shrimp & Avocado Salad
Description:
Chilled shrimp tossed with creamy avocado and a splash of citrus? This one’s light, clean, and feels kinda fancy — even if it only takes 10 minutes to throw together.
Ingredients:
- ½ cup cooked shrimp, peeled and chilled
- ½ avocado, diced
- Juice of ½ lime
- Salt, pepper, chili flakes
- Optional: chopped cilantro
Instructions:
- Mix all ingredients gently in a bowl.
- Portion into jars or containers.
- Chill and serve with a fork or lettuce cups.
13. Roast Beef & Pickle Roll-Ups
Description:
Salty, tangy, creamy, and portable — these roll-ups are basically deli heaven. Just layer roast beef, a smear of cream cheese, and a dill pickle spear. Low-carb perfection.
Ingredients:
- 4 slices roast beef
- 2 tbsp cream cheese
- 2 dill pickle spears, sliced lengthwise
Instructions:
- Spread cream cheese on beef slices.
- Add pickle and roll tightly.
- Wrap in foil or store chilled in containers.
14. Cold Grilled Veggie & Goat Cheese Bowl
Description:
Grilled zucchini, peppers, and onions tossed with tangy goat cheese and a splash of balsamic — this bowl is refreshing, savory, and totally meatless without skimping on satisfaction.
Ingredients:
- 1 cup grilled vegetables, cooled
- 2 tbsp crumbled goat cheese
- 1 tsp balsamic vinegar
- 1 tsp olive oil
- Salt and pepper
Instructions:
- Mix all ingredients in a bowl.
- Store in a container and serve cold.
- Add nuts or chicken for extra protein.
15. Ham, Egg & Cheese Lunchbox Jars
Description:
Like a deconstructed breakfast sandwich — but chilled and low-carb. This mason jar lunch is layered with chopped boiled egg, ham cubes, and shredded cheese for a quick grab-and-go fix.
Ingredients:
- 1 hard-boiled egg, chopped
- ¼ cup diced ham
- ¼ cup shredded cheddar
- 1 tbsp mustard or ranch (optional)
Instructions:
- Layer ingredients in a mason jar or container.
- Seal and chill until ready to eat.
- Shake and eat cold with a fork.
