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Keto Lunch Meal Prep For Work

Keto lunch recipes for work and school that can be eaten cold. Creamy roasted cauliflower & broccoli salad with grilled chicken thighs.

This recipe is , , , with main ingredient ,
keto diet meal plan for lunch

Keto Diet Meal Planning for Lunch

You guys asked for it, so here you go! Healthy lunch keto meal planning  you can bring to work and school. Not everyone can war up their lunches at work and school, so this keto meal plan recipe can be eaten cold, and it is monster on flavor! Keto lunch meal prep is the most requested type of recipes on my FlavCity YouTube channel, so I have quite a few now. Make sure to also check out my easy lunch recipe for chicken salad and keto cloudbread along with roast curry chicken salad with Brazilian cheese rolls.

Easy Lunch Recipes

My goal with lunch time is to take some classic deli items, make them healthy and flavorful, and pair them with a side that does not need to be warmed up. So this roast cauliflower and broccoli salad is my riff on a macaroni salad, but way healthier!

Healthy Lunch Recipes

There is a lot of junk food out there, and it;s so easy to grab something on the go for lunch, but it;s going to make you feel bad and ruin your diet. My lunch recipes are healthy, full of flavor, and since they are meal prep, you can enjoy it all 5 days of the work week.

This is something I am really proud of, it’s not easy to make healthy lunch recipes that are tasty, creative, and can be eaten cold. I don’t want t bring you guys boring recipes, I want to make you excited for a healthy lunch, which is why this roasted veggie salad with fennel spiced chicken thighs is something your co-workers will get jealous of!

If you think you don’t like cauliflower and broccoli, please try roasting them at a high temperature like 450 F. Something magical happens and the flavor is way better than your mama’s boiled veggies that she made you eat when you were a kid.

The broccoli and cauliflower get nice a roasty on the outside and creamy on the inside when roasted, they are good enough t eat like this, but once tossed in my tangy avocado mayo dressing they are irresistible.

Chicken thighs are the bomb, especially boneless and skinless thighs, they have way more flavor than breasts, and only a little more fat. Get this, they are even cheaper than breasts, just shows the law of supply and demand, so keep buying those bland breasts America, I thank you!

The chicken thighs are coated in a signature FlavCity spice rub, I mean, have I ever met a piece of chicken I haven’t rubbed before 😉 Fennel powder is fantastic, it tastes like black licorice and is a classic Italian ingredient.

Just make sure to allow the rub to sit on the chicken for 20-30 minutes. This will allow the marinade to go to work and the chicken to come to room temperature, because we never put cold meat in a hot pan!

keto diet meal plan for lunch

Keto Cauliflower Salad with Grilled Chicken

Course: Main Course
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 5 servings
Author: Bobby Parrish


For the salad:

  • 1 large head of cauliflower
  • 12 ounces broccoli florets
  • ½ cup no sugar added pickles chopped
  • ½ cup celery chopped
  • ¼ cup almond chopped
  • 1-2 tablespoons fresh parsley chopped
  • ¼ cup red onion thinly sliced
  • Avocado or grapeseed oil
  • Kosher salt & fresh black pepper

For the dressing:

  • ¾ cup mayonnaise no sugar added
  • ½ a large avocado
  • Juice of half a lemon
  • 1 clove of garlic finely grated
  • ½ teaspoon hot sauce no sugar added
  • ¼ teaspoon salt & fresh pepper

For the chicken:

  • 10 four once chicken thighs boneless & skinless
  • 1 heaping teaspoon each of fennel powder sweet paprika, & cumin
  • Avocado or grapeseed oil
  • Kosher salt & fresh black pepper


  1. Make the spice rub for the chicken by combining the fennel, paprika, and cumin in a small bowl, mix well. Season both sides of the chicken with a generous pinch of salt and the spice rub. Drizzle 1 tablespoon of oil over the chicken and allow to sit at room temperature for 20-30 minutes.

  2. Meanwhile, start on the veggies by pre-heating the oven to 450 F. Cut the cauliflower into large bite size florets, trying not to use too much of the stalk. Place the florets on a sheet tray along with the broccoli florets and season with 1-2 tablespoons of oil, 1 teaspoon salt, and a few cracks of pepper. Give the sheet pan a good shake and bake in the oven for 30-35 minutes, or until the veggies are well browned.
  3. Make the dressing by combining everything in a blender or food processor, and blend to combine. You may need to add a splash of water if the dressing is too thick. Check for seasoning and adjust if necessary.
  4. Slice the red onions and place them in a small bowl of ice water for 5-30 minutes, this will remove the raw flavor. Once the veggies are ready, add them to a large bowl along with the pickles, celery, almonds, parsley, and drained red onions. Add enough dressing to coat and mix well, adding more dressing if needed. Check for seasoning, you can add more dressing or lemon juice if needed.
  5. To make the chicken, pre-heat a grill pan or cast iron pan over medium-high heat for 2 minutes(non-stick pan will also work). Add 1 tablespoon of oil if using a flat bottom pan and add half the chicken. Cook for 4-5 minutes, flip and repeat. If the chicken sticks to the grill pan, let it cook another minute or use a spatula to help flip. Repeat this step with remaining chicken. Serve chicken with salad and enjoy!
  6. Everything will keep in the fridge for 5 days, you can freeze the chicken but you can’t freeze the veggie salad(will get watery & nasty). This meal prep is designed to be eaten cold.

Recipe Notes

Macros per serving of cauliflower salad, makes 5 servings:
121 calories
5.5 grams of net carbs
6.6 grams of fat
6.2 grams of protein
4.4 grams of fiber

Macros for all the avocado-may dressing:
1361 calories
2.89 grams of net carbs
144 grams of fat
3.8 grams of protein
6.5 grams of fiber

Macros per serving of chicken, two thighs make one serving:
312 calories
0 net carbs
13.6 grams of fat
48 grams of protein
0 fiber

23 thoughts on “Keto Lunch Meal Prep For Work”

  1. I made this yesterday and had it today for lunch and wow is it amazing!! Keeps me full and satisfied for a long time. I love the salad and will now add it to my recipe book. Thank you for a delicious recipe!

  2. Couldn’t find ground fennel in my grocery store; do you think it’ll be ok with just the cumin & paprika? Or can you suggest a substitute for the ground fennel? Thanks for all the great recipes!

    1. No worries Kelly, either leave it or use 1/2 teaspoon coriander. There is no real replacement for fennel 😉 Enjoy!

    2. Kelly,
      I couldn’t find ground fennel either so I got the seeds and put them in my mini copper and just kept processing it till it was ground😀

  3. My question is about the macro’s in your notes. The Cauliflower Salad has one set of nutritional info and the Avocado Dressing another. Is the dressing stats included in the salad stats? (i.e… salad: 121 calories x 5 servings = 605 total. Add dressing calories of 1361 + 605 = 1966 total calories for both salad & dressing. Divide this by 5 = makes each serving of the salad 393 calories not 121 calories). True?

    1. hi Diane, the salad stats are assuming it is undressed, that way you can figure how much dressing you want to put on. So 121 calories per serving of the salad is correct..then add the dressing and figure how much cals based upon how much you used.

  4. Hi, I want to make this, but I have a question. How much is a serving for the salad? 1 cup … 1/2 cup? Also how much is a serving of dressing? 2 tlbs… or more?

    1. hi Lyn, you need to take the total quantity of the salad and divide by 5, that will give you the serving size. I would say that 3-4 tablespoons of dressing is enough to coat one servings of chicken.

  5. Natalie Andreici

    Delicious recipe!!! I don’t really like cauliflower but i really enjoyed it in the salad. The dressing is a real flavor hit and it pairs with the chicken beautifully. Keep these great keto meals coming!!!

  6. Wow this dish is amazing I totally love the roasted veggies who would have thunk😉You did obviously. I omitted the pickles and added 1 tbsp of apple cider vinegar to the dressing. I will put this dish in my rotation for sure. This is also something i would make for company or the salad for a potluck. Thank you for sharing.

    1. Greay job using the ACV instead of the pickles Debi..this dish is great for pot lucks and summer get togethers!

    1. olive oil or avocado oil mayo from the store, just make sure there is no sugar added..Costco has one, but it has a touch of sugar

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