35+ Quick and Easy On the Go Lunch Recipes for Busy People

Life moves fast, and finding time for a balanced, healthy meal can be challenging, especially during a busy workday or while managing a packed schedule.

Whether you’re heading to the office, attending meetings, or simply out and about, having easy, on-the-go lunch options is a game-changer.

In this article, we’ll explore 35+ on-the-go lunch recipes that are delicious, nutritious, and practical for people who are constantly on the move.

These recipes cater to various tastes and dietary needs, ensuring there’s something for everyone.

35+ Quick and Easy On the Go Lunch Recipes for Busy People

Eating well doesn’t have to be complicated or time-consuming. With these 35+ on-the-go lunch recipes, you can enjoy flavorful, wholesome meals wherever your day takes you.

From wraps and salads to bento boxes and mason jar meals, these ideas are perfect for staying fueled and satisfied without missing a beat.

Try them out, and discover how easy it is to keep healthy eating a priority—even on the busiest days.

Keto Avocado Chicken Salad Wraps

This quick and nutritious lunch is perfect for keto enthusiasts on the go. Packed with healthy fats from avocados, protein from chicken, and the freshness of lettuce, this dish is both satisfying and wholesome. It’s a low-carb, no-mess option that’s easy to prepare ahead of time, making it an excellent choice for busy days.

Ingredients:

• 2 cups shredded cooked chicken
• 1 ripe avocado, mashed
• 2 tbsp mayonnaise
• 1 tbsp lemon juice
• 1 tsp garlic powder
• Salt and pepper to taste
• Large romaine lettuce leaves

Instructions:

1. In a bowl, combine the shredded chicken, mashed avocado, mayonnaise, lemon juice, garlic powder, salt, and pepper. Mix until well combined.
2. Spoon the mixture onto large romaine lettuce leaves.
3. Roll the lettuce leaves around the filling to create wraps.
4. Secure with toothpicks if needed and pack them in an airtight container for a portable lunch.

These Keto Avocado Chicken Salad Wraps are creamy, flavorful, and incredibly satisfying. The combination of fresh lettuce with rich avocado and savory chicken ensures you stay full and energized throughout the day while sticking to your keto goals.

Low-Carb Egg Muffins with Spinach and Cheese

Egg muffins are a versatile and easy-to-make keto lunch option that’s portable and customizable. These low-carb muffins are loaded with protein and nutrients, thanks to eggs, spinach, and cheese. Make a batch ahead of time and enjoy a hassle-free meal whenever hunger strikes.

Ingredients:

• 6 large eggs
• 1/2 cup chopped fresh spinach
• 1/4 cup shredded cheddar cheese
• 1/4 cup diced bell peppers (optional)
• 1/4 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a muffin tin.
2. In a mixing bowl, whisk together the eggs, garlic powder, salt, and pepper.
3. Stir in the spinach, cheese, and bell peppers if using.
4. Pour the mixture evenly into the muffin tin, filling each cup about 2/3 full.
5. Bake for 20-25 minutes or until the muffins are set and lightly golden.
6. Allow them to cool before transferring to a container for an on-the-go meal.

These egg muffins are a lifesaver for keto dieters who want a quick, nutrient-dense meal. They’re easy to reheat and offer endless flavor combinations, making them a go-to option for busy weekdays.

Turkey and Zucchini Roll-Ups with Cream Cheese

This elegant and simple recipe combines the lean protein of turkey, the crunch of fresh zucchini, and the creamy richness of cream cheese. These roll-ups are a perfect no-cook keto lunch that’s light yet filling, making them an ideal choice for maintaining energy levels during hectic days.

Ingredients:

• 8 slices of deli turkey
• 1 medium zucchini, thinly sliced into ribbons
• 4 oz cream cheese, softened
• 1 tsp dried Italian herbs
• 1 tsp olive oil

Instructions:

1. Mix the cream cheese with the Italian herbs in a small bowl.
2. Lay out the turkey slices on a clean surface.
3. Spread a thin layer of the cream cheese mixture over each slice.
4. Place a zucchini ribbon on top of the cream cheese.
5. Roll the turkey slice tightly around the zucchini and secure with a toothpick if necessary.
6. Drizzle a touch of olive oil over the roll-ups before packing them in a container.

Turkey and Zucchini Roll-Ups with Cream Cheese are a refreshing and satisfying option for a keto lunch. The balance of protein, healthy fats, and fresh veggies ensures that you stay on track with your low-carb goals while enjoying a delicious and portable meal.

Smoked Salmon and Cream Cheese Cucumber Boats

These cucumber boats are a refreshing and nutrient-packed keto lunch option. The crisp cucumber serves as the perfect vessel for creamy, savory smoked salmon and cream cheese. This meal is low in carbs, high in healthy fats, and ready in minutes, making it ideal for those on the go.

Ingredients:

• 2 large cucumbers
• 4 oz cream cheese, softened
• 4 oz smoked salmon, sliced into small pieces
• 1 tbsp fresh dill, chopped
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Slice the cucumbers in half lengthwise and scoop out the seeds to create “boats.”
2. In a bowl, mix the cream cheese with dill, lemon juice, salt, and pepper.
3. Spread the cream cheese mixture evenly into the cucumber boats.
4. Top with slices of smoked salmon.
5. Smoked Salmon and Cream Cheese Cucumber Boats are a light yet satisfying keto-friendly lunch. The combination of creamy cheese, savory salmon, and crisp cucumber delivers a refreshing burst of flavors while keeping your carb count in check.

Keto Turkey Bacon Ranch Lettuce Wraps

Packed with smoky turkey bacon, fresh vegetables, and creamy ranch dressing, these lettuce wraps are a perfect grab-and-go lunch. They’re keto-friendly, flavorful, and customizable, making them a versatile addition to your meal prep routine.

Ingredients:

• Large romaine or iceberg lettuce leaves
• 6 slices turkey bacon, cooked
• 4 slices deli turkey
• 1/2 cup shredded cheddar cheese
• 1/4 cup sliced cherry tomatoes
• 2 tbsp ranch dressing

Instructions:

1. Lay out the lettuce leaves flat on a clean surface.
2. Layer turkey slices, turkey bacon, shredded cheese, and cherry tomatoes on each leaf.
3. Drizzle with ranch dressing.
4. Roll the lettuce leaves tightly around the fillings and secure with toothpicks if needed.
5. Store in a container for a portable, mess-free lunch.

Keto Turkey Bacon Ranch Lettuce Wraps are a satisfying meal packed with protein, healthy fats, and refreshing veggies. They’re quick to prepare and bursting with flavor, making them an excellent choice for busy days.

Zoodles with Pesto and Grilled Chicken

Zoodles (zucchini noodles) offer a fun and delicious alternative to traditional pasta for those on a keto diet. Paired with a rich pesto sauce and grilled chicken, this meal is both filling and nutrient-dense. It’s perfect for a quick, portable lunch that won’t compromise your low-carb goals.

Ingredients:

• 2 medium zucchinis, spiralized
• 1/2 cup grilled chicken, sliced
• 1/4 cup prepared basil pesto
• 1 tbsp olive oil
• 1 tbsp grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add the zoodles and sauté for 2-3 minutes until slightly tender.
2. Remove from heat and toss with pesto until evenly coated.
3. Top the zoodles with grilled chicken slices and sprinkle with Parmesan cheese.
4. Pack in a microwave-safe container if reheating is needed later.

Zoodles with Pesto and Grilled Chicken are a flavorful, low-carb lunch option that’s easy to prepare and pack. This dish combines the richness of pesto with the freshness of zucchini for a satisfying and guilt-free meal.

Keto BLT Egg Salad Cups

This twist on a classic BLT combines all the beloved flavors—bacon, lettuce, and tomato—into a keto-friendly egg salad served in crisp lettuce cups. It’s creamy, savory, and perfect for a quick, portable lunch that satisfies hunger and supports your low-carb goals.

Ingredients:

• 4 hard-boiled eggs, chopped
• 4 slices of bacon, cooked and crumbled
• 1/4 cup mayonnaise
• 1/4 cup diced cherry tomatoes
• 1 tbsp chopped chives (optional)
• Romaine or butter lettuce leaves
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the chopped eggs, crumbled bacon, mayonnaise, diced tomatoes, chives, salt, and pepper until well combined.
2. Spoon the egg salad mixture into individual lettuce leaves.
3. Arrange them in a container for a quick grab-and-go lunch.

Keto BLT Egg Salad Cups are a satisfying, high-fat, low-carb meal option that’s easy to prepare and packed with flavor. They’re perfect for keeping you energized and on track with your keto diet during busy days.

Cauliflower Rice Sushi Bowls

This deconstructed sushi bowl offers all the flavors of your favorite sushi rolls but without the carbs. Cauliflower rice replaces traditional sushi rice, making this dish light yet satisfying. Packed with fresh veggies, creamy avocado, and protein-rich tuna or salmon, it’s an ideal keto lunch option.

Ingredients:

• 1 cup cooked cauliflower rice
• 1/2 cup diced cucumber
• 1/2 avocado, sliced
• 1/4 cup shredded carrots (optional for moderate keto)
• 4 oz cooked or raw sushi-grade salmon or tuna
• 1 tsp sesame seeds
• 2 tbsp soy sauce or coconut aminos
• 1/2 tsp wasabi paste (optional)

Instructions:

1. Place the cauliflower rice at the bottom of your bowl.
2. Arrange the cucumber, avocado, carrots, and salmon or tuna on top of the rice.
3. Sprinkle with sesame seeds and drizzle with soy sauce or coconut aminos.
4. Add a dollop of wasabi paste if you like a spicy kick.

Cauliflower Rice Sushi Bowls are a fun, customizable, and nutrient-packed keto lunch. This meal is fresh, flavorful, and portable, making it a perfect choice for sushi lovers who want to stay low-carb.

Keto Italian Caprese Stuffed Peppers

This recipe brings the classic Caprese salad to a whole new level by stuffing its vibrant flavors into crunchy bell peppers. Filled with fresh mozzarella, cherry tomatoes, and fragrant basil, these stuffed peppers are a portable, keto-friendly lunch option that’s as delicious as it is satisfying.

Ingredients:

• 2 medium bell peppers (any color), halved and seeded
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella pearls
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar (optional for moderate keto)
• 6-8 fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Arrange the halved bell peppers on a plate or in a container.
2. Fill each pepper half with cherry tomatoes, mozzarella pearls, and basil leaves.
3. Drizzle with olive oil and balsamic vinegar if using.
4. Sprinkle with salt and pepper before packing them for lunch.

Keto Italian Caprese Stuffed Peppers are a fresh and flavorful lunch option that’s quick to prepare and easy to transport. They’re a perfect balance of creamy, tangy, and crunchy, making them a delightful choice for a midday meal that keeps you on track with your keto goals.

Keto Chicken Caesar Salad Cups

This Keto Chicken Caesar Salad Cup is a fresh and low-carb alternative to traditional Caesar salads. With crispy bacon, tender grilled chicken, and creamy Caesar dressing, it’s a filling meal that’s perfect for anyone following a ketogenic diet. Served in crisp lettuce cups, it’s a portable and satisfying option.

Ingredients:

• 2 cups cooked chicken breast, diced
• 4 slices bacon, cooked and crumbled
• 1/4 cup grated Parmesan cheese
• 2 tbsp homemade or store-bought keto-friendly Caesar dressing
• Romaine lettuce leaves (for cups)
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the diced chicken, crumbled bacon, and Parmesan cheese.
2. Toss with Caesar dressing until everything is evenly coated.
3. Spoon the mixture into large romaine lettuce leaves to create individual cups.
4. Serve immediately or store in an airtight container for a quick grab-and-go lunch.

Keto Chicken Caesar Salad Cups provide all the rich flavors of a classic Caesar salad in a portable, low-carb form. The crispy bacon and creamy dressing bring a satisfying depth of flavor, while the chicken makes it hearty enough to keep you full and fueled throughout your day.

Keto Shrimp Avocado Salad

This light yet satisfying keto shrimp avocado salad combines juicy shrimp with creamy avocado and crunchy veggies. Tossed in a zesty lemon dressing, it’s a fresh, low-carb option that’s perfect for lunch. Packed with protein, healthy fats, and fiber, it keeps you feeling full and energized.

Ingredients:

• 8 oz cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh cilantro (optional)

Instructions:

1. In a bowl, combine the cooked shrimp, avocado, cherry tomatoes, and cucumber.
2. Drizzle with olive oil and lemon juice, and toss gently to combine.
3. Season with salt, pepper, and cilantro if desired.
4. Pack in an airtight container for a refreshing, keto-friendly lunch.

The Keto Shrimp Avocado Salad is a light yet filling option that’s full of vibrant, fresh flavors. The creamy avocado pairs perfectly with the shrimp, while the tangy lemon dressing adds just the right amount of zest. This salad is an ideal choice for a quick, low-carb lunch that’s packed with healthy fats and protein.

Keto Taco Lettuce Wraps

These Keto Taco Lettuce Wraps are a low-carb twist on traditional tacos. With seasoned ground beef, melted cheese, and a crisp lettuce wrap, this is a quick, delicious, and mess-free lunch. It’s a flavorful option for taco lovers looking to stay within their ketogenic goals without sacrificing taste.

Ingredients:

• 1 lb ground beef
• 1 tbsp taco seasoning (make sure it’s keto-friendly)
• 1/4 cup shredded cheddar cheese
• 1/4 cup diced tomatoes
• 1/4 cup sliced black olives
• 1/4 cup sour cream (optional)
• Romaine lettuce leaves for wrapping

Instructions:

1. Cook the ground beef in a skillet over medium heat until browned. Drain any excess fat.
2. Add taco seasoning and a small amount of water (according to package instructions) to the beef, and simmer for 5 minutes.
3. While the beef is cooking, prepare the lettuce leaves by washing and patting them dry.
4. Spoon the seasoned beef into the lettuce wraps.
5. Top with shredded cheese, diced tomatoes, black olives, and sour cream.
6. Serve immediately or store in a container for an easy-to-carry lunch.

Keto Taco Lettuce Wraps are a fun and flavorful way to enjoy the taste of tacos while keeping your carbs in check. The savory beef, creamy cheese, and crunchy lettuce provide a satisfying meal that’s both low-carb and filling, making it the perfect choice for a keto-friendly lunch.

Keto Cabbage Stir-Fry with Ground Turkey

This keto cabbage stir-fry with ground turkey is a simple, yet hearty meal that combines savory ground turkey, crunchy cabbage, and a blend of flavorful seasonings. This dish is quick to make, low-carb, and perfect for meal prep, offering a filling lunch option that satisfies hunger and supports a ketogenic lifestyle.

Ingredients:

• 1 lb ground turkey
• 4 cups shredded cabbage
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp soy sauce or coconut aminos
• 1 tbsp olive oil
• 1/2 tsp ground ginger
• Salt and pepper to taste
• 2 tbsp sesame oil (optional for extra flavor)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, and sauté until softened (about 2-3 minutes).
2. Add the ground turkey to the skillet, breaking it apart as it cooks. Cook until browned.
3. Add the shredded cabbage, soy sauce or coconut aminos, ground ginger, and salt and pepper. Stir everything together and cook for an additional 5-7 minutes until the cabbage is tender.
4. Drizzle sesame oil over the stir-fry for extra flavor and toss to combine.
5. Serve immediately or pack in an airtight container for a keto-friendly, low-carb lunch.

This Keto Cabbage Stir-Fry with Ground Turkey is a simple yet flavorful meal packed with protein and healthy fats. The cabbage provides fiber and crunch, while the turkey offers a lean source of protein. It’s a perfect low-carb, filling lunch that can be prepped ahead of time for convenience.

Keto Chicken Alfredo Zucchini Noodles

This creamy Keto Chicken Alfredo Zucchini Noodles recipe delivers the comfort of a rich, cheesy Alfredo sauce over tender zucchini noodles. With protein-packed chicken and a silky sauce, this dish is an indulgent yet low-carb meal that’s perfect for lunch or dinner. It’s easy to prepare and will leave you feeling satisfied without the carbs.

Ingredients:

• 2 medium zucchinis, spiralized
• 2 boneless, skinless chicken breasts
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tbsp olive oil
• Fresh parsley (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat and cook the chicken breasts until browned and cooked through (about 5-7 minutes per side). Once cooked, slice the chicken into strips.
2. In the same skillet, melt butter and sauté the minced garlic for 1 minute.
3. Add the heavy cream and bring to a simmer. Once the cream is heated through, stir in the Parmesan cheese and cook until the sauce thickens.
4. Meanwhile, sauté the zucchini noodles in a separate pan for 2-3 minutes until tender but still slightly firm.
5. Add the zucchini noodles to the Alfredo sauce, tossing to coat. Top with the sliced chicken and garnish with fresh parsley, if desired.
6. Serve immediately or store for later use.

Keto Chicken Alfredo Zucchini Noodles offer a rich and satisfying lunch option without the carbs of traditional pasta. The creamy Alfredo sauce and tender zucchini noodles are a perfect match, and the addition of chicken makes it a well-rounded, protein-packed meal that will keep you full for hours.

Keto Tuna Salad-Stuffed Avocados

These Keto Tuna Salad-Stuffed Avocados are a delicious, no-cook lunch that’s perfect for keto dieters. The creamy tuna salad, made with mayonnaise and mustard, is perfectly balanced by the buttery texture of ripe avocados. It’s a low-carb, high-fat meal that’s both satisfying and easy to prepare.

Ingredients:

• 2 ripe avocados, halved and pitted
• 1 can of tuna (in water or oil), drained
• 2 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp chopped red onion
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a bowl, combine the tuna, mayonnaise, Dijon mustard, red onion, garlic powder, salt, and pepper. Stir until well mixed.
2. Scoop the tuna salad into the hollowed-out center of each avocado half.
3. Garnish with fresh parsley if desired.
   Keto Tuna Salad-Stuffed Avocados are a refreshing, easy-to-make meal that’s rich in healthy fats and protein. The creamy tuna salad paired with the smooth avocado makes for a delicious and satisfying lunch, perfect for staying on track with your low-carb keto diet. Plus, it’s ready in minutes!

Note: More recipes are coming soon!