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30 Keto Meal Prep Recipe Ideas: How to Meal Prep For An Entire Month

portrait of Olivia Wyles
Author: Olivia Wyles · Updated:

There's no better feeling than opening your fridge after a long day and finding dinner already made and ready to heat. I'm convinced there are two types of people: those who meal prep and those who don't. My mission is to prove it's worth it! Below, you'll find 30 keto meal prep recipe ideas and how I prepare a month of keto meals in just two hours.

meatballs in a skillet on a cooling rack with ingredients like onions and tomatoes around it for keto meal prep idea

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Is It Worth It?

Yes, but it didn't start that way for me. I resisted for a long time. Every blog I found insisted meal prep meant a 5-hour Sunday block, so I stuck with the same boring chicken and steamed broccoli instead.

My first attempt was a mess. I picked recipes way too complicated for a beginner, and I remember standing at the sink peeling zucchini with a cheap handheld spiralizer, exhausted and overwhelmed. My husband asked how it was going and I basically bit his head off, he didn't think I'd try again.

Refer to my meal prep basics guide on how to get started. Make sure to grab your free keto meal prep package with grocery list.

Tips That Saved Me

Everything changed when I found Salt & Prepper, a meal prep blog run by Jess in Chicago. Her printable meal prep packages, recipe cards, shopping list, and all, were simple, healthy, and usually under 400-500 calories.

Since 2015, I've meal prepped dinners every month for my family. I haven't graduated to prepping breakfast or lunch, but I do the lazy version: keeping lunch ingredients at work to assemble daily, and boiling eggs ahead of time.

How To Get Started

Choose 5 healthy, easy recipes that save you time and money. Below are 5 to start with, plus 25 more to keep you going for six months. Keep scrolling for the full recipes!

In just 2 hours, you can turn a few ingredients into 50+ servings, a full month of keto meals for your family. Use what you already have: stovetop, slow cooker, Instant Pot, and oven.

Start With 5 Recipes

1. Keto Chili

Chili is a staple in my house, and it's easy to dress up with cheese, sour cream, and pork rinds. This recipe is adapted from my dad's award-winning chili, with a secret ingredient.

keto chili with cheddar cheese and sour cream in white bowl with a spoon

Most keto chili recipes are just meat piled on meat, which turns greasy fast. Well-browned onions, peppers, and diced tomatoes give this version the thickness and flavor of the full-carb original.

I usually start this first, then let it simmer while I prep the crockpot with the next recipe: Keto Mexican Chicken Soup.

2. Keto Mexican Chicken

A classic dump-and-go crockpot recipe: 4 ingredients, 10 minutes of prep, 5g net carbs and 400 calories per serving. The fat content keeps you full for hours.

Not ready for a full meal prep session? Set this in the crockpot before work instead. Extra servings in the fridge means fewer takeout runs. With chili simmering and this heating up, it's time to prep the casseroles.

3. Keto Soft Taco Casserole

Casseroles are a meal prep essential. You dump the ingredients in a dish and let the oven do the work. Dress it up with romaine, extra cheese, sour cream, and keto-friendly hot sauce, like a Chipotle taco bowl, or add guacamole and salsa.

keto taco casserole

Prep takes about 10 minutes, and doubling the recipe gets you 16 servings. While it bakes, start on the keto cheeseburger casserole.

4. Keto Cheeseburger Casserole

My husband called this "the best dish you've ever made" which high praise from someone doesn't like cauliflower. It hides well enough that your family won't know the difference. We dress it up with sugar-free ketchup and mustard for that real cheeseburger feel.

cheeseburger casserole overhead shot in a aluminum baking dish

Prep and cook time are like the taco casserole: brown the ground beef and bacon, add cheese and an egg, dump it in a dish. Same pan, same casserole dish. Makes 10-12 large servings, each with its own cauliflower "bun." Now make the keto meatball casserole.

5. Keto Meatball Parmesan Casserole

Last up: keto meatballs. No one notices the missing pasta or the hidden zucchini.

This is the "hardest" only because it means getting your hands dirty forming the meatballs. It's easier than it looks: pile everything in a bowl, smoosh it together, and shape into handful-sized balls. I use the cheeseburger casserole's 35-minute bake time as my break before starting this one.

Makes about 24 meatballs (8 servings) - a crowd favorite despite the smaller yield. Steam some French green beans in the microwave and mix them in for extra veggies. And there you have it! In 2 hours flat, you will make keto meals for a month for your family.

25 More Keto Meal Prep Recipe Ideas

Now that you know my guide for preparing meals in a short amount of time, here's 25 more keto meal prep recipes you can prepare in 2 hours that will yield many servings.

If meal prepping for a family, you can easily double or triple these recipes for more servings. These recipes are all 5-7 main ingredients excluding seasonings, 5 net carbs or less, and perfect for the freezer.

Remember to pick 5 recipes with one recipe from each cooking method to cut down on time. All recipes in this post will keep you going for at least half a year.

Stovetop Recipes

Cheesy Ranch Chicken

3 net carbs per serving • 4 servings

Ingredients

  • 4 slices bacon
  • 4 chicken breasts
  • 2 teaspoons keto-friendly ranch seasoning
  • 1½ cups hand-shredded mozzarella

Instructions

  1. Add bacon to skillet. Cook on medium heat 8 minutes, flipping once.
  2. Remove bacon, crumble, and set aside.
  3. Add chicken breasts to the skillet. Cook on medium-high heat 6 minutes.
  4. Reduce heat to medium. Add ranch seasoning and mozzarella.
  5. Cover and cook an additional 5 minutes.
  6. Top with crumbled bacon.

Broccoli Cheddar Soup

4 net carbs per serving • 4 servings

Ingredients

  • ⅛ cup white onion
  • ½ teaspoon minced garlic cloves
  • 2 tablespoons butter
  • 2 cups chicken broth
  • 1 cup chopped broccoli
  • Sea salt and black pepper, to taste
  • 1 tablespoon cream cheese
  • ¼ cup heavy whipping cream
  • 1 cup shredded cheddar cheese
  • ½ teaspoon xanthan gum (optional)
  • 2 slices cooked, crumbled bacon (optional)

Instructions

  1. Sauté onion and garlic in butter in a large soup pot over medium heat until onions are translucent.
  2. Add chicken broth and broccoli. Cook until broccoli is tender. Season with salt and pepper.
  3. Microwave cream cheese 30 seconds until softened.
  4. Stir heavy cream and softened cream cheese into the pot.
  5. Bring to a boil, then turn off heat.
  6. Stir in shredded cheddar.
  7. Stir in xanthan gum if using and allow to thicken.
  8. Top with crumbled bacon, if desired.

Beef Ragu

3 net carbs per serving • 12 servings

Ingredients

  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 4 garlic cloves, roughly chopped
  • 8 slices bacon, diced
  • 1½ pounds ground beef
  • 4 stalks celery, diced
  • ¼ cup fresh oregano
  • ¼ cup fresh marjoram
  • 1½ cups tomato sauce
  • 1 cup heavy whipping cream

Instructions

  1. Caramelize onion in olive oil in a large pot over medium heat.
  2. Add garlic, bacon, and ground beef. Brown the meats.
  3. Add celery, oregano, and marjoram. Stir and cook 10 minutes.
  4. Add tomato sauce and heavy cream.
  5. Cover and cook 40 minutes on low heat, stirring occasionally.

Cabbage Soup

4 net carbs per serving • 12 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, roughly chopped
  • 1 pound ground beef
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 (15-ounce) can tomatoes
  • 6 cups shredded cabbage
  • 1 bay leaf
  • ½ teaspoon thyme
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • 5 cups beef broth

Instructions

  1. Heat olive oil in a large pot. Cook onion 3 minutes on medium heat to soften.
  2. Add garlic, ground beef, salt, and pepper. Brown the meat.
  3. Add tomatoes, cabbage, bay leaf, thyme, oregano, paprika, and beef broth.
  4. Simmer on low for 30 minutes.

Hamburger Soup

3 net carbs per serving • 8 servings

Ingredients

  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 4 stalks celery, chopped
  • 1 pound ground beef
  • 4 cups shredded cabbage
  • 1 garlic clove, minced
  • 2 ounces fresh spinach, thinly sliced
  • 4 cups beef broth
  • 4 cups water
  • 1 (8-ounce) can tomato sauce
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper

Instructions

  1. Heat olive oil in a large pot. Cook onion and celery 3 minutes on medium heat to soften.
  2. Add ground beef. Brown the meat.
  3. Add cabbage. Cook until tender.
  4. Add garlic, spinach, beef broth, water, tomato sauce, salt, pepper, and cayenne.
  5. Simmer until heated through and flavors combine.

Crockpot Recipes

White Chicken Chili

4 net carbs per serving • 8 servings

Ingredients

  • 2 pounds chicken breasts
  • 3½ cups chicken broth
  • 1 (4-ounce) can green chilis
  • ½ cup heavy whipping cream
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 8 ounces cream cheese, cubed

Instructions

  1. Add chicken, chicken broth, green chilis, heavy cream, onion powder, garlic powder, cumin, oregano, cayenne, salt, and pepper to the slow cooker.
  2. Top with cubed cream cheese.
  3. Cover and cook on high 3-4 hours.
  4. Shred chicken and stir well.

Pesto Chicken

3 net carbs per serving • 6 servings

Ingredients

  • 4 chicken breasts
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 (8-ounce) jar pesto sauce
  • 8 ounces mozzarella

Instructions

  1. Season chicken with salt and pepper. Add to slow cooker with pesto sauce.
  2. Cover and cook on high 3-4 hours.
  3. Add mozzarella, cover, and let cheese melt.

Swedish Meatballs

4 net carbs per serving • 8 servings

Ingredients

  • 1 pound ground pork
  • ¼ cup grated Parmesan
  • 1 egg
  • 1 teaspoon allspice
  • ½ teaspoon onion powder
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ cup beef broth
  • ½ tablespoon Worcestershire sauce
  • ¼ cup sour cream
  • 4 ounces cream cheese

Instructions

  1. In a large bowl, mix ground pork, Parmesan, egg, allspice, onion powder, salt, and pepper. Shape into 1-inch balls.
  2. Add meatballs, beef broth, and Worcestershire to the slow cooker.
  3. Cover and cook on high 2 hours.
  4. Remove meatballs. Add sour cream and cream cheese to the slow cooker. Mix well.
  5. Return meatballs and mix well.
  6. Cook on high, uncovered, to allow the sauce to thicken.

Shredded Buffalo Chicken

1 net carb per serving • 8 servings

Ingredients

  • 2 pounds chicken breasts
  • 1 cup buffalo sauce
  • 2 tablespoons butter
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Instructions

  1. Add all ingredients to the slow cooker.
  2. Cook on high 3-4 hours.
  3. Shred chicken and mix well.

Zuppa Toscana Soup

5 net carbs per serving • 8 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground Italian sausage
  • 1 medium onion, chopped
  • 4 cups chicken stock
  • 1 large cauliflower head, chopped
  • 3 cups chopped kale
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ cup heavy whipping cream

Instructions

  1. Sauté sausage and onion in olive oil until meat is browned and onion is soft.
  2. Add to the slow cooker with chicken stock, cauliflower, kale, red pepper flakes, salt, and pepper.
  3. Cook on high 3-4 hours.
  4. Add heavy cream and stir well.

Instant Pot Recipes

Crack Chicken

4 net carbs per serving • 6 servings

Ingredients

  • 8 slices bacon
  • 1 cup chicken broth or water
  • 2 pounds chicken breasts or tenders
  • 12 ounces cream cheese, cubed
  • 1 tablespoon parsley
  • 2 teaspoons dill weed
  • 1 teaspoon chives
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ cup hand-shredded cheddar cheese

Instructions

  1. Sauté bacon in the Instant Pot. Remove, crumble, and set aside.
  2. Add broth or water to the pot and scrape the bottom.
  3. Add chicken, cream cheese, parsley, dill, chives, garlic powder, onion powder, salt, and pepper.
  4. Manual cook on high 12 minutes. Quick release.
  5. Shred the chicken.
  6. Add cheddar and crumbled bacon. Replace lid and let thicken 5 minutes.

Salsa Chicken

3 net carbs per serving • 8 servings

Ingredients

  • 2 pounds chicken breasts
  • 1 tablespoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon smoked paprika
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 cup salsa
  • ½ cup chicken broth
  • 8 ounces cream cheese, cubed

Instructions

  1. Add chicken, chili powder, cumin, smoked paprika, salt, pepper, salsa, and chicken broth to the Instant Pot.
  2. Manual cook on high 12 minutes. Natural release 7 minutes.
  3. Shred the chicken.
  4. Add cream cheese, replace lid, and let sit 5 minutes. Stir well.

Korean Beef

3 net carbs per serving • 8 servings

Ingredients

  • ⅔ cup water
  • ½ cup coconut aminos or soy sauce
  • 4 tablespoons rice wine vinegar
  • 2 tablespoons brown sugar-free sweetener
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger
  • 4 tablespoons arrowroot starch
  • 2 pounds ground beef
  • 1 small onion, chopped
  • 1 teaspoon garlic powder
  • 2 bell peppers, sliced

Instructions

  1. Whisk together water, coconut aminos, rice wine vinegar, sweetener, sesame oil, ginger, and arrowroot starch in a small bowl. Set aside.
  2. Sauté ground beef in the Instant Pot until browned.
  3. Add onion, garlic powder, and bell peppers. Cook 5 minutes.
  4. Add the prepared sauce.
  5. Manual cook on high 5 minutes. Quick release. Stir well.

Pot Roast

3 net carbs per serving • 10 servings

Ingredients

  • 3-pound chuck roast, halved
  • Sea salt and black pepper, to taste
  • ¼ cup balsamic vinegar
  • 1 cup water
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ¼ teaspoon xanthan gum

Instructions

  1. Season roast with salt and pepper on all sides.
  2. Sauté in the Instant Pot until browned on all sides.
  3. Add balsamic vinegar, water, onion powder, and garlic powder.
  4. Manual cook on high 40 minutes. Quick release.
  5. Remove meat and break into chunks.
  6. Sauté the remaining liquid 10 minutes.
  7. Whisk in xanthan gum. Return meat and stir.

Beef Stew

3 net carbs per serving • 8 servings

Ingredients

  • 1 tablespoon olive oil
  • 2½ pounds beef stew meat, cut into small chunks
  • ½ medium onion, chopped
  • 2 garlic cloves, roughly chopped
  • ⅓ cup white wine
  • 3 cups beef broth
  • ⅔ cup diced tomatoes
  • 2 teaspoons thyme
  • 2 teaspoons parsley
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup green beans
  • 6 ounces mushrooms, chopped
  • 2 carrots, chopped
  • 2 stalks celery, chopped
  • ½ teaspoon xanthan gum

Instructions

  1. Sauté beef in olive oil in the Instant Pot until browned. Remove.
  2. Sauté onion 3 minutes until soft. Add garlic. Sauté until fragrant.
  3. Deglaze the pot with white wine.
  4. Add beef broth, tomatoes, thyme, parsley, salt, and pepper. Return beef to pot.
  5. Manual cook on high 30 minutes. Quick release.
  6. Add green beans, mushrooms, carrots, and celery. Sauté 12-15 minutes until tender.
  7. Stir in xanthan gum to thicken.

Oven Recipes

Chicken Thighs

2 net carbs per serving • 8 servings

Ingredients

  • 3 pounds chicken thighs
  • 2 tablespoons avocado oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Instructions

  1. Add chicken and remaining ingredients to a plastic bag. Shake well to coat.
  2. Bake 35-45 minutes at 400°F.

Buffalo Chicken Meatballs

3 net carbs per serving • 6 servings

Ingredients

  • 1 pound ground chicken
  • 1 egg, beaten
  • 2 small green onions, finely chopped
  • 1 stalk celery, diced
  • 1 tablespoon almond flour
  • 1 tablespoon mayonnaise
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 cup buffalo sauce

Instructions

  1. In a large bowl, mix ground chicken, egg, green onions, celery, almond flour, mayonnaise, onion powder, garlic powder, salt, and pepper.
  2. Shape into 2-inch balls.
  3. Bake 15 minutes at 400°F on a parchment-lined baking sheet.
  4. Toss in buffalo sauce.

Sausage and Peppers Bake

5 net carbs per serving • 4 servings

Ingredients

  • 3 bell peppers, thinly sliced
  • 2 garlic cloves, roughly chopped
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 teaspoon paprika
  • ½ teaspoon chili powder
  • ¼ teaspoon cumin
  • 1 teaspoon oregano
  • 1 tablespoon avocado oil
  • 1 pound andouille sausages, cooked

Instructions

  1. On a parchment-lined baking sheet, toss bell peppers, garlic, salt, pepper, paprika, chili powder, cumin, and oregano with avocado oil.
  2. Roast 10 minutes at 400°F, turning halfway through.
  3. Add sausages. Mix well.
  4. Roast an additional 10 minutes at 425°F.

Meatloaf

3 net carbs per serving • 12 servings

Ingredients

  • ½ cup almond flour
  • 1 medium onion, chopped
  • 8 garlic cloves, minced
  • 3 ounces tomato paste
  • 2 tablespoons Worcestershire sauce
  • 2 eggs
  • 1 tablespoon Italian seasoning
  • 2 teaspoons sea salt
  • ½ teaspoon black pepper
  • 2 pounds ground beef
  • Sugar-free ketchup, for topping

Instructions

  1. In a large bowl, mix almond flour, onion, garlic, tomato paste, Worcestershire, eggs, Italian seasoning, salt, and pepper.
  2. Add ground beef. Mix well with hands.
  3. Form into a loaf in a baking dish.
  4. Bake 30 minutes at 350°F.
  5. Top with ketchup. Bake an additional 25-45 minutes.
  6. Rest 10 minutes before slicing.

Italian Meatballs

3 net carbs per serving • 6 servings

Ingredients

  • ¼ cup grated Parmesan
  • ¼ cup almond flour
  • 1 tablespoon Italian seasoning
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ cup heavy whipping cream
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 teaspoon parsley
  • 1 egg
  • 1 pound ground beef
  • Marinara sauce, for topping

Instructions

  1. In a large bowl, stir together Parmesan, almond flour, Italian seasoning, salt, and pepper.
  2. Add heavy cream, onion powder, garlic powder, parsley, and egg. Mix and let sit 2 minutes.
  3. Add ground beef. Mix well with hands and form into 1-inch balls.
  4. Bake 10-12 minutes at 425°F.
  5. Top each meatball with marinara.
  6. Bake an additional 5 minutes.

Oven or Crockpot Casseroles

Chicken Bacon Ranch Casserole

4 net carbs per serving • 8 servings

Ingredients

  • 1½ pounds chicken breasts, cubed
  • 1 pound frozen broccoli
  • 8 ounces cream cheese, softened
  • 4 ounces sour cream
  • 4 ounces mayonnaise
  • 1 tablespoon onion powder
  • 1 tablespoon parsley
  • ½ tablespoon garlic powder
  • ½ tablespoon dill weed
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 6 ounces hand-shredded cheddar cheese
  • ¼ cup uncured bacon bits

Instructions

  1. Boil or sauté chicken until cooked through. Set aside.
  2. Thaw broccoli. Set aside.
  3. In a large bowl, mix cream cheese, sour cream, mayonnaise, onion powder, parsley, garlic powder, dill weed, salt, and pepper.
  4. Add chicken, broccoli, cheddar, and bacon bits. Mix well.
  5. Transfer to a baking dish. Top with additional cheese and bacon if desired.
  6. Bake 35 minutes at 350°F.

Mexican Casserole

2 net carbs per serving • 8 servings

Ingredients

  • 1 pound ground beef or turkey
  • 2 tablespoons Homemade Keto Taco Seasoning (recipe below)
  • 8 eggs
  • 2 cups hand-shredded cheddar cheese, divided
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Instructions

  1. Sauté ground beef until browned. Add taco seasoning and stir well.
  2. In a large bowl, combine cooked beef, eggs, 1 cup cheddar, salt, and pepper.
  3. Transfer to a baking dish. Top with remaining cheddar.
  4. Bake 20-25 minutes at 350°F.

Buffalo Chicken Casserole

4 net carbs per serving • 8 servings

Ingredients

  • 8 ounces cream cheese
  • ⅓ cup buffalo sauce
  • ¼ cup ranch dressing
  • 2 eggs
  • 2 cups cauliflower, microwaved and chopped
  • 4 ounces hand-shredded cheddar cheese, plus more for topping
  • 12 ounces canned chicken
  • 1 cup celery, chopped

Instructions

  1. In a large bowl, mix cream cheese, buffalo sauce, ranch dressing, and eggs.
  2. Add cauliflower, cheddar, chicken, and celery. Mix well.
  3. Transfer to a baking dish. Top with additional cheddar.
  4. Bake 30 minutes at 350°F.

Zucchini Ground Beef Casserole

3 net carbs per serving • 8 servings

Ingredients

  • 2 pounds ground beef
  • 2 small zucchini, chopped
  • 1 cup heavy whipping cream
  • 3 tablespoons sour cream
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1 teaspoon garlic powder
  • 2 cups hand-shredded mozzarella
  • ½ cup grated Parmesan

Instructions

  1. Sauté ground beef until browned.
  2. Reduce heat to medium-low, add zucchini, cover, and cook 10 minutes.
  3. In a large bowl, mix heavy cream, sour cream, salt, pepper, onion powder, oregano, thyme, and garlic powder.
  4. Add cooked beef and zucchini. Mix well.
  5. Transfer to a baking dish. Top with mozzarella and Parmesan.
  6. Bake 25 minutes at 375°F.

Pizza Casserole

2 net carbs per serving • 8 servings

Ingredients

  • 4 ounces cream cheese
  • 4 eggs
  • ⅓ cup heavy whipping cream
  • ¼ cup grated Parmesan
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • 2 cups mozzarella, divided
  • ½ cup marinara sauce
  • Pizza toppings of choice

Instructions

  1. In a food processor, blend cream cheese and eggs until smooth.
  2. Add heavy cream, Parmesan, garlic powder, and oregano. Mix well.
  3. In a baking dish, layer 1 cup mozzarella, then the egg mixture.
  4. Bake 30 minutes at 350°F.
  5. Top with marinara, remaining mozzarella, and pizza toppings.
  6. Broil on high 2 minutes.

Homemade Seasonings

Dry Ranch Seasoning

Ingredients

  • 1 tablespoon parsley
  • 2 teaspoons dill weed
  • 1 teaspoon chives
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Instructions

  1. Combine all ingredients in a jar. Mix well. Store airtight.

Taco Seasoning

Ingredients

  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon paprika
  • 2 tablespoons cumin
  • 2 tablespoons chili powder
  • 1 tablespoon oregano
  • ½ teaspoon red pepper flakes
  • 2 teaspoons sea salt
  • ½ teaspoon black pepper

Instructions

  1. Combine all ingredients in a jar. Mix well. Store airtight.

If you loved these recipes, try these other quick and easy meal prep recipes:

Keto meal prep recipes like meatballs

More recipes

Comments

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  1. Bob Brown says

    You Are a Genius. Just the plan I was looking for.

    Reply

    • Olivia Wyles says

      Wow Bob! That is the highest compliment. Thank you 🙂

      Reply

  2. janet says

    Sooo glad I came across your site. Sounds like something I can do. We all hate deciding what to make for dinner. Thanks so much !

    Reply

    • Olivia Wyles says

      You’re welcome, Janet! We are glad to have you here. I don’t know what I would do without meal prep. I hope everything goes well for you in your first meal prep session!

      Reply

  3. Meaghan Stanglin says

    Are any of these recipes the picture for the post? It looks like a spaghetti sauce, or is it the chili?

    Reply

    • Olivia Wyles says

      Yes ma'am! All pictures are related to the recipes. You are looking at chili. It's suuupper thick!

      Reply

  4. Dawn says

    I would love to try these out, would you consider a shopping list for these? I feel like making the lists are sometimes harder than cooking the meals?

    Reply

    • Olivia Wyles says

      Hi Dawn, I may be convinced to make a shopping list for my meal prep sessions! Look out for that soon!

      Reply

    • Olivia Wyles says

      Hi Dawn! Just an update for you. I developed a Keto Meal Prep Package with a grocery list. You can check it out here and download it for free.

      Reply

  5. Liz says

    I have a toddler and an infant and I get the dinner-dreads! This post has encouraged me to give prepping another shot to help my weekday afternoons be less ‘headachey’... thank you for the encouragement and simplicity!

    Reply

  6. Lacey says

    So when i go to the salt and prepper website, it mentions cooking 5 seperate recipes with 4 portions per recipe for a total of 20 meals. If you are cooking for more people you would multiply that recipe by however many people you are feeding. I'm assuming you just rotate the recipes in that schedule every week. Then it states on Sunday, pulling out 1 portion (or however many you're cooking for) of each recipe for the week and just re-heat. Sounds simple enough!

    Reply

    • Olivia Wyles says

      Hi Lacey, you got it! Nowadays I skip the defrost step since these recipes hold up pretty well when they are re-heated.

      Reply

  7. Lauren Thomas says

    I'm confused too--so do you just freeze the entire meal or do you divide into single servings? or servings big enough to feed your family one night? it all sounds amazing though. I'm just unsure how to store/freeze it to make it easiest.

    Reply

    • Olivia Wyles says

      Hi Lauren, I divide each dish into individual servings. I usually scoop out 2 large heaping "scoopfuls" into these guys and stick it in the freezer until it's time to eat. When it's dinner time, I get out one serving for myself and one for my husband and re-heat about 3-5 minutes in the microwave! These recipes hold up pretty well in the freezer and microwave so I usually skip the defrost step nowadays.

      Reply

  8. Rachel says

    5 hours on a Sunday? Me neither! This is an excellent post. Nice to see a more relaxed approach to prepping meals. I'd love to see another one with more chicken!! Keep em coming!

    Reply

    • Olivia Wyles says

      Hi Rachel, thank you so much for your amazing compliment. It means a lot! I hear you loud and clear with the chicken meal prep and I do have a post in the works. For now, check out these super easy keto chicken recipes that I love! Ain't nobody got time for super complicated recipes!

      Reply

      • Hannah says

        Hi,
        Does your shopping list include ingredients to make the recipes in bulk?

        Reply

    • Amy P says

      Thank you SO much! I’ve been struggling making 2 dinners; one KETO for me and one for my family. I used to meal prep all the time. Thanks for organizing all in one spot.

      Reply

  9. Abby says

    im also confused! how does this transfer to a month? seems like maybe a week to me? can you explain how you use this for a month of dinners in detail if you dont mind?? id love to get this started!!

    Reply

    • Olivia Wyles says

      Absolutely! I'm excited for you to get started. The servings you get in the end will depend on whether you double or triple the recipes like me. I usually squeeze about 50 servings from this dishes because they are so easy to make in bulk. For 2 people, that translates to 25 meals. If you factor in about 5-6 days during the month where you get dinner with a friend or go out to eat, that's a month of keto dinners. If you have more people to feed, you can scale the ingredients of any of the recipes to accommodate. See below for my servings breakdown:

      Chili: 10
      Chicken Soup: 6
      Soft Taco: 16
      Cheeseburger Casserole: 12
      Meatball Casserole: 6
      Total: 50 servings 🙂

      Reply

  10. Sarah Owen says

    This is awesome! But I’m confused, do you then just put everything in Tupperware and put it in the freezer and take it out each night? Can’t wait to try out this thank you!

    Reply

    • Olivia Wyles says

      Hi Sarah, thank you for your kind words! You can either take a few meals out of the freezer on Sunday and transfer them to the fridge to defrost slowly. Or, since these recipes hold up very well in the freezer, you can just keep them in the freezer until it’s time to eat, then place in microwave for about 3-6 minutes stirring occasionally. You can also heat up on the stove or place in the oven depending on how it was cooked originally. I hope you enjoy it!

      Reply

      • erin says

        I want to prep these for postpartum. Do I cook each one completely, let cool, and then freeze?

        Reply

        • Olivia Wyles says

          Pretty much! I cook all of these kinda at the same time because they all have different cooking methods like instant pot, crockpot, oven, etc.

          Reply