10 Low-Carb Meal Prep Recipes That Actually Satisfy
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Introduction
Cutting carbs doesn’t mean cutting flavor—or feeling hungry an hour later. These 10 low-carb meal prep recipes are protein-rich, full of fiber, and packed with bold flavors that will keep you full and focused. Perfect for keto-style eaters or anyone watching their carb intake without sacrificing meal satisfaction.
1. Chicken & Cauliflower Rice Bowls
Description: A light, savory lunch option with all the feel of a grain bowl—minus the carbs.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4
Ingredients:
- 2 cooked chicken breasts, sliced
- 3 cups cauliflower rice
- 1 cup steamed broccoli
- Garlic, lemon, olive oil (optional)
Instructions:
1. Sauté cauliflower rice with garlic.
2. Portion with chicken and veggies.
Meal Prep Tips:
- Keeps 4–5 daysreheat with a splash of broth.
2. Egg Roll in a Bowl
Description: A deconstructed egg roll that’s low in carbs and high in flavor.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4
Ingredients:
- 1/2 lb ground pork or turkey
- 2 cups shredded cabbage
- 1 carrot, shredded
- Soy sauce, garlic, sesame oil (optional)
Instructions:
1. Cook meat, then add veggies and sauce.
2. Stir-fry until wilted.
Meal Prep Tips:
- Store in airtight containers up to 4 days.
3. Turkey Zucchini Boats
Description: Savory, cheesy, and hearty enough for dinner with zero guilt.
Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4
Ingredients:
- 2 zucchinis, halved and hollowed
- 1/2 lb ground turkey
- 1/4 cup marinara sauce
- 1/4 cup shredded cheese
Instructions:
1. Cook turkey and mix with sauce.
2. Fill zucchini boats, top with cheese.
3. Bake at 375°F for 20–25 minutes.
Meal Prep Tips:
- Reheat in oven or microwave.
4. Greek Salad with Tofu or Tempeh
Description: Refreshing and full of protein—no pita needed.
Prep Time: 15 mins | Cook Time: None | Servings: 4
Ingredients:
- Cucumber, cherry tomatoes, red onion
- Kalamata olives, tofu or tempeh
- Lemon vinaigrette
Instructions:
1. Chop and mix veggies.
2. Add marinated tofu or tempeh.
Meal Prep Tips:
- Keep dressing separate to avoid sogginess.
5. Cauliflower Crust Mini Pizzas
Description: Satisfy your pizza cravings with these low-carb, single-serve pies.
Prep Time: 20 mins | Cook Time: 25 mins | Servings: 4
Ingredients:
- 2 cups riced cauliflower
- 1 egg
- 1/2 cup shredded cheese
- Marinara sauce, toppings of choice
Instructions:
1. Mix crust ingredients, form circles.
2. Bake crusts, then top with sauce and bake again.
Meal Prep Tips:
- Store crusts and toppings separately.
6. Spaghetti Squash with Vegan Alfredo Sauce
Description: A creamy, plant-based pasta swap that's high on flavor.
Prep Time: 10 mins | Cook Time: 40 mins | Servings: 4
Ingredients:
- 1 spaghetti squash
- 1/2 cup soaked cashews
- Garlic, lemon, nutritional yeast
Instructions:
1. Roast squash, blend cashew Alfredo.
2. Combine and store.
Meal Prep Tips:
- Sauce can be made ahead and frozen.
7. Buffalo Cauliflower Bowls
Description: Spicy, crunchy cauliflower served over greens with vegan ranch.
Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4
Ingredients:
- 1 head cauliflower, florets
- Hot sauce, garlic powder
- Lettuce, cucumber, ranch dressing
Instructions:
1. Roast cauliflower tossed in hot sauce.
2. Serve over greens.
Meal Prep Tips:
- Store dressing separately.
8. Tuna-Stuffed Avocados
Description: Creamy, savory, and packed with healthy fats and protein.
Prep Time: 10 mins | Cook Time: None | Servings: 2
Ingredients:
- 1 can tuna
- 1 tbsp mayo or Greek yogurt
- 1 avocado, halved
- Lemon juice, herbs
Instructions:
1. Mix tuna filling.
2. Scoop into avocado halves.
Meal Prep Tips:
- Prepare tuna mix in advanceadd to avocados fresh.
9. Broccoli & Cheese Egg Muffins
Description: A low-carb breakfast or snack that’s portable and protein-rich.
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 6 muffins
Ingredients:
- 4 eggs
- 1/2 cup chopped broccoli
- 1/4 cup shredded cheddar
- Salt, pepper
Instructions:
1. Mix all ingredients, pour into muffin tin.
2. Bake at 350°F for 20 mins.
Meal Prep Tips:
- Store in fridge up to 5 days.
10. Cabbage Stir-Fry with Tempeh
Description: Low-cal, fiber-rich, and full of plant protein.
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4
Ingredients:
- 1 block tempeh, cubed
- 2 cups shredded cabbage
- Soy sauce, ginger, garlic
Instructions:
1. Sauté tempeh until golden.
2. Add cabbage and sauce, cook until tender.
Meal Prep Tips:
- Reheat in skillet or microwave.
Conclusion
Low-carb doesn’t have to mean low-satisfaction. These meal prep-friendly recipes offer flavor, variety, and plenty of staying power. Whether you’re keto, low-carb curious, or just want to reduce refined carbs, this list has your week covered—deliciously.