3 Quick & Cheap Keto Lunches

1 Lunch316 cals

You’re on-the-go and don’t have anything prepped or you just sick of fast food and/or fast food doesn’t have the options you need. All you need to fix this is a GROCERY STORE! You’ll save some money, get a bigger portion, have more options, and it’ll be just as quick! Here are 3 Quick & Cheap Keto Lunches that I love eating!

Keto Lunches

Protein Salad

We’ll start these off with a quick spinach & feta protein salad that can be made in just a few minutes! For your base you’ll need a large plastic salad container which are perfect for mixing everything together. They also hold a ton and can be found almost anywhere!

Add in a little feta to your container, whatever kind you want (my store has a ton of flavors). If you’re not going to be by a fridge anytime soon you can also find a smaller feta container with less servings.

Next, add in some hard boiled eggs, tuna, or chicken. I prefer the eggs with this keto lunch recipe.

Top it with a little low carb dressing and there you go! This keto lunch is around $6 total and 45 grams of protein.

You also get more than 1 serving out of most of these ingredients in all of these recipes so they end up being even cheaper!

Bacon Wrapped Chicken

Ready for some bacon wrapped chicken? All you have to do for this one is to find a pack of precooked chicken, some fully cooked bacon, and a little optional keto friendly dressing for dipping!

Wrap your bacon around your chicken, dip it, and enjoy some low carb keto finger food.

If you want a crispier bacon you can microwave them for :15-:20 seconds. You could also look for a fully cooked bacon that’s crispy, they do exist.

This one is around $5 and 70+ grams of protein!

Pork Rinds & Tuna Dip

One of the quickest keto lunches ever, protein packed chips and dip! For this last one all you need is a bag of pork rinds, some mayonnaise or flavored aioli, and a couple packs of tuna. Get the ones you can tear open since most of us don’t have a can opener and/or sink nearby when we’re traveling.

Mix your tuna and mayo together then use your pork rinds to scoop up your dip like chips and salsa! If you don’t like pork rinds, another alternative here is any kind of low carb keto friendly chip.

You can also add some vegetables, bacon bits, seasonings, and so on into your tuna mayo mix…the choice is yours. This one is around $3 and 50 grams of protein.

If you’ve never had pork rinds, they’re delicious and CHEAP! They also come in a ton of different flavors so you’ll never get bored.

As for utensils, napkins, plates, or bowls? These are all things you can find inside either near the salad bar or deli. The best part? 99% of the time they’ll be free if you’re buying something there. You could also just keep a couple utensils in your car.

For the dressings just get some small containers to take with you if you plan ahead.

There you go, a few keto lunches that I’ve used when traveling, on vacation, or just when I want something quick. These are all flexible and can be changed to fit your macros OR taste buds.

Use fat free or reduced fat stuff, add in other dressings or oils, the list goes on. Throw some other keto lunch ideas in the comments below!

Looking for a keto dessert? Try The Best Keto Cookies recipe next!

Protein Pork Rinds & Dip

3 Quick & Cheap Keto Lunches

Strapped for time? Sick of fast food? Here are 3 Quick & Cheap Keto Lunches you can make while on-the-go that are packed with protein!
4.50 from 2 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Main Course, Snack
Cuisine: American
Keyword: cheap lunch, easy lunch, quick lunch
Servings: 1 Lunch
Calories: 316kcal
Cost: $3.50

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Spinach & Feta Protein Salad

  • 1 Large Salad Container
  • Feta Cheese - Your choice
  • Hard Boiled Eggs - or Tuna, Precooked Chicken, etc
  • Dressing

Bacon Wrapped Chicken

  • 1 Pack Chicken - Precooked
  • Bacon - Fully Cooked
  • Dressing - *Optional for dipping

Pork Rinds & Dip

  • 1 Bag Pork Rinds
  • Mayonnaise - or Flavored Aioli
  • 1-2 Packs Tuna


Spinach & Feta Protein Salad

  • Mixing everything together inside your Salad Container

Bacon Wrapped Chicken

  • Wrap your Bacon around your Chicken
  • Dip

Pork Rinds & Dip

  • Mix your Tuna and Mayonnaise together
  • Use your Pork Rinds to scoop your Tuna mix



Spinach & Feta Protein Salad
Calories in the whole recipe:
  • Calories: 458
  • Fat: 28g
  • Saturated Fat: 12g
  • Sodium: 725mg
  • Carbs: 7.5g Net Carbs = 2.5g
  • Fiber: 5g
  • Sugar: 2g
  • Protein: 44g
Bacon Wrapped Chicken
Calories in the whole recipe:
  • Calories: 279
  • Fat: 11g
  • Saturated Fat: 4g
  • Sodium: 902mg
  • Carbs: 4g Net Carbs = 4g
  • Fiber: 0g
  • Sugar: 2g
  • Protein: 41g
Pork Rinds & Dip
Calories in the whole recipe:
  • Calories: 316
  • Fat: 16g
  • Saturated Fat: 4g
  • Sodium:942mg
  • Carbs: 3g Net Carbs = 3g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 40g


Calories: 316kcal | Protein: 40g | Fat: 16g | Saturated Fat: 4g | Sodium: 942mg | Fiber: 0g | Sugar: 0g


  1. Matt on June 20, 2020 at 7:54 am

    4 stars
    Can’t find any spinach listed in the first recipe. Just in the title! 😂

    • Derek Howes on June 26, 2020 at 7:27 pm

      Hey Matt! I try to keep everything as organized as possible on here (my OCD!). I list “Salad Container” but what I mean here is one of those “containers” with spinach in them (usually baby spinach). Does that make more sense? Sorry for the confusion my friend!

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