20 Zero Carb Lunch Recipes

A zero-carb lunch is an excellent way to maintain energy and focus throughout the afternoon, avoiding the post-meal slump often caused by carbohydrates. These recipes are designed to be satisfying, delicious, and strictly free of carbs, relying on high-quality animal proteins and fats. They are perfect for anyone following a ketogenic or carnivore diet, or simply looking to reduce their carbohydrate intake. Many of these ideas are also portable and perfect for work lunches.

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1. Carnivore Club Sandwich

This “sandwich” replaces bread with sturdy chicken breast slices for a protein-packed lunch.

• Ingredients: 2 thin-sliced cooked chicken breasts, 4 slices of bacon, 2 slices of cheddar cheese, 1 tbsp mayonnaise (zero-carb).
• Instructions: Lay one chicken breast slice flat. Layer it with bacon, cheese, and mayonnaise. Top with the second chicken breast slice. Secure with toothpicks if needed and slice in half.

2. Beef Patty Melts (No Bread)

Enjoy the classic taste of a patty melt without any of the carbs.

• Ingredients: Two 4oz beef patties (cooked), 2 slices of Swiss cheese, 1 tbsp butter, caramelized onions (optional, contains minimal carbs).
• Instructions: In a skillet, place one beef patty and top it with a slice of Swiss cheese. Place the second patty on top, followed by the second slice of cheese. Cook over low heat, covered, until the cheese is melted and the patties are heated through. For a true melt, you can press it lightly with a spatula.

3. Salmon Salad-Stuffed Avocados

A refreshing and nutrient-dense lunch, packed with healthy fats.

• Ingredients: 1 can of salmon (drained), 2 tbsp zero-carb mayonnaise, 1 tbsp chopped dill, 1 large avocado, salt and pepper.
• Instructions: In a bowl, mix the salmon, mayonnaise, dill, salt, and pepper. Halve the avocado and remove the pit. Fill each avocado half with the salmon salad.

4. Zero-Carb Chicken Wings

Crispy, juicy chicken wings are a perfect zero-carb lunch. The key is to bake them until crispy without any breading.

• Ingredients: 1 lb chicken wings, 1 tbsp melted butter or tallow, salt, pepper, garlic powder.
• Instructions: Preheat oven to 425°F (220°C). Pat the chicken wings completely dry. Toss them in melted butter and season generously with salt, pepper, and garlic powder. Arrange them in a single layer on a baking rack. Bake for 40-50 minutes, flipping halfway, until golden brown and crispy.

5. Steak and Butter Bowl

Simple, yet incredibly satisfying. This is a carnivore diet staple.

• Ingredients: 8 oz leftover steak (cubed), 2 tbsp butter, salt.
• Instructions: In a skillet, melt the butter over medium heat. Add the cubed steak and heat through, tossing to coat in the melted butter. Season with additional salt if needed. Serve warm in a bowl.

6. Pulled Pork Lettuce Wraps

Slow-cooked pulled pork is tender and flavorful. Using lettuce leaves as a wrap keeps it zero-carb.

• Ingredients: 1 lb cooked pulled pork (unseasoned or carnivore-seasoned), iceberg or butter lettuce leaves.
• Instructions: Reheat the pulled pork. Spoon a generous amount into a crisp lettuce leaf. Fold and eat like a taco.

7. Carnivore Chili

A hearty, meat-only chili that is incredibly filling and flavorful.

• Ingredients: 1 lb ground beef, 1/2 lb ground sausage, 1 cup beef broth, 1 tbsp chili powder (check for additives), 1 tsp cumin, salt to taste.
• Instructions: In a large pot, brown the ground beef and sausage. Drain the fat. Add the beef broth and spices. Simmer for at least 30 minutes to let the flavors meld. Serve hot, topped with shredded cheese.

8. Prosciutto-Wrapped Mozzarella Sticks

A simple, no-cook lunch that feels elegant and satisfying.

• Ingredients: 8 mozzarella string cheese sticks, 8 slices of prosciutto.
• Instructions: Wrap one slice of prosciutto around each mozzarella stick. Arrange on a plate and serve.

9. Ground Beef and Egg Scramble

Breakfast for lunch is always a good idea, especially when it’s this simple and high in protein.

• Ingredients: 1/2 lb ground beef, 3 large eggs, 1/4 cup shredded cheddar cheese, salt and pepper.
• Instructions: Brown the ground beef in a skillet. Drain the fat. Whisk the eggs and pour them into the skillet with the beef. Scramble until the eggs are cooked to your liking. Stir in the cheese until melted.

10. Cold Cut Roll-Ups

The ultimate easy, portable, zero-carb lunch.

• Ingredients: Sliced turkey, ham, or roast beef; sliced provolone or Swiss cheese; zero-carb mayonnaise or mustard.
• Instructions: Lay a slice of meat flat. Spread with a thin layer of mayo or mustard. Top with a slice of cheese. Roll it up tightly. Repeat with desired number of roll-ups.

11. Pan-Seared Pork Chops

A quick and easy way to cook a delicious and juicy pork chop for lunch.

• Ingredients: 1 thick-cut pork chop, 1 tbsp butter or tallow, salt and pepper.
• Instructions: Season the pork chop generously on both sides. Melt the butter in a skillet over medium-high heat. Sear the pork chop for 5-7 minutes per side, until a golden-brown crust forms and it’s cooked through.

12. Sardine and Egg Plate

A simple platter that is packed with nutrients, including Omega-3s and Vitamin D.

• Ingredients: 1 can of sardines (in water or olive oil), 2 hard-boiled eggs (sliced), salt.
• Instructions: Arrange the sardines and sliced hard-boiled eggs on a plate. Season with salt. Enjoy as a simple, no-fuss lunch.

13. Meatball Bowl

Enjoy meatballs without the pasta or sugary sauce.

• Ingredients: 4-5 cooked zero-carb meatballs, 1/4 cup shredded mozzarella, 2 tbsp melted butter.
• Instructions: Place the cooked meatballs in a bowl. Drizzle with melted butter and top with shredded mozzarella. Microwave or bake until heated through and the cheese is melted.

14. Crispy Salmon Skin Rolls

Don’t throw away that salmon skin! Crisp it up for a crunchy, flavorful lunch.

• Ingredients: Skin from 2 salmon fillets, 2 oz cream cheese, everything bagel seasoning (optional, check ingredients).
• Instructions: Bake the salmon skin at 400°F (200°C) until crispy, about 10-15 minutes. Let it cool slightly. Spread with cream cheese and sprinkle with seasoning if desired. Roll it up and eat immediately.

15. Leftover Roast Beef Slices with Butter

Simple, pure, and delicious. This is carnivore comfort food.

• Ingredients: 6-8 oz leftover roast beef (sliced), 2 tbsp softened butter, salt.
• Instructions: Arrange the cold roast beef slices on a plate. Top with dollops of softened butter and a sprinkle of salt.

16. Shrimp Scampi (No Noodles)

All the flavor of shrimp scampi, perfect for a quick and light lunch.

• Ingredients: 1/2 lb shrimp (peeled), 2 tbsp butter, 2 cloves garlic (minced), 1 tbsp lemon juice, salt.
• Instructions: Melt butter in a skillet over medium heat. Add garlic and cook until fragrant. Add the shrimp and cook until pink. Stir in the lemon juice and salt. Serve immediately.

17. Burger Bowl

Deconstruct a burger for a satisfying and easy-to-eat lunch bowl.

• Ingredients: 1 cooked burger patty (crumbled), 2 slices of bacon (crumbled), 1/4 cup shredded cheddar, 1 tbsp zero-carb mayonnaise.
• Instructions: In a bowl, combine the crumbled burger patty, bacon, and cheddar cheese. Top with a dollop of mayonnaise.

18. Chicken Liver and Bacon Skewers

An incredibly nutrient-dense lunch that is also delicious.

• Ingredients: 1/2 lb chicken livers, 4 slices of bacon (cut in half), salt.
• Instructions: Wrap each chicken liver with a half-slice of bacon and thread onto a skewer. Bake at 400°F (200°C) for 15-20 minutes, or until the bacon is crispy.

19. Tuna Melt Chaffle

Use a chaffle as the base for a classic tuna melt.

• Ingredients: 1 prepared chaffle, 1/2 can of tuna (mixed with mayo), 1 slice of provolone cheese.
• Instructions: Top the chaffle with the tuna salad and a slice of provolone cheese. Bake or air fry at 375°F (190°C) for 5-7 minutes, until the cheese is bubbly and melted.

20. Simple Deviled Eggs

A classic appetizer that makes a perfect light lunch.

• Ingredients: 4 hard-boiled eggs, 2 tbsp zero-carb mayonnaise, 1 tsp mustard, salt, paprika for garnish.
• Instructions: Halve the hard-boiled eggs and scoop the yolks into a bowl. Mash the yolks with mayonnaise, mustard, and salt until smooth. Spoon or pipe the yolk mixture back into the egg white halves. Garnish with paprika.