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lunch meal prep

Keto Chicken & Veggie Lunch Meal Prep

Course: Main Course
Cuisine: American
Keyword: broccoli, cauliflower, chicken thighs, keto, lunch, meal prep
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 5 servings
Calories: 633 kcal
Author: Bobby Parrish

This low carb lunch recipe is perfect to bring to work and be eaten cod. Fennel spiced chicken thighs with keto roasted veggie salad dressed in avocado mayo. The meal prep makes 5 servings for the week, and tastes great.



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 Video

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

Nutrition Facts
Keto Chicken & Veggie Lunch Meal Prep
Amount Per Serving (1 meal)
Calories 633 Calories from Fat 441
% Daily Value*
Fat 49g75%
Carbohydrates 13.4g4%
Fiber 6g25%
Protein 18.4g37%
* Percent Daily Values are based on a 2000 calorie diet.