Keto Meal Prep Recipes
The keto meal prep recipes cooks save most on Pepper — chicken and cauliflower rice bowls, egg-and-sausage breakfast cups, taco bowls without the shells, and low-carb lunches that hold in the fridge.
★ Lunch
LunchChicken and Broccoli Alfredo Meal Prep
A quick and easy 15 minute meal prep. This recipe consists of penne pasta, rotisserie chicken and blanched broccoli immersed in a rich, smooth and creamy white sauce flavored with chicken knorr. It’s supremely good!!
Ashley PanIngredients
- 1 # Penne - dry
- 2 Tbsp Butter
- 2 Tbsp All-Purpose Flour
- 3 cups Heavy Cream
- 4 cloves Garlic - minced
- 1 Tbsp Chicken Boullion - Knorr
- 1 cup Water
- 1 cup Parmesan Cheese - grated
- 1 head Broccoli - chopped
- 1 # Rotisserie Chicken - diced
Instructions
- 1Cook penne in a large pot of salted water, according to package instructions
- 2While the penne is cooking, make the Alfredo sauce
- 3In a small pot melt butter, let the butter brown but be careful not to burn the butter. If it burns start over
- 4Add flour to the butter, mix for 4 minutes to cook out the flour and make a roux
- 5Increase the heat to medium and slowly whisk in half of the heavy cream, stirring constantly to break up any chunks of roux
- 6Mix in the garlic and chicken boullion
- 7Slowly whisk in half of the water, at this point the sauce should be at a very low simmer and it should be thick and creamy. If it’s not creamy yet just wait for the sauce to come to a simmer. It should thicken up
- 8Slowly whisk in the rest of the heavy cream and the rest of the water, the sauce should be thinner but it should coat the back of your spoon.
- 9Reduce heat to low and whisk in the parmesan cheese
- 10Chop the broccoli florets and blanch them in boiling water for 5 minutes
- 11Add the broccoli and chicken to the sauce, mix, turn off the heat, transfer the sauce into a large bowl
- 12At this point the penne should be done, add the cooked penne to the Alfredo sauce, mix well to coat all of the pasta
- 13Serve immediately or meal prep it. Enjoy!
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Open in Pepper →How Cooks on Pepper Meal Prep Keto Without Getting Bored
Every top-saved keto meal prep on Pepper agrees on the shape of the week — pick two proteins, two vegetables, one fat, and one bright sauce, then rotate.
Home cooks who prep keto lean on cauliflower rice, roasted broccoli, zucchini noodles, and mixed greens as their four base carbs, keeping net carbs low across the whole week.
The recipes here reheat without turning sad — no wilted lettuce bowls, no mushy pasta stand-ins, just meals that hold five days in the fridge.
Quick Tips
- 1
Read the whole recipe first
Every top-saved recipe here has one step that trips people up. Reading ahead prevents the scramble.
- 2
Season early and taste often
A pinch of salt at each stage builds real flavor — waiting until the end almost never fixes an under-seasoned dish.
- 3
Watch the fat, not just the cook time
Keto and low-carb dishes lean on butter, cream, and cheese — pull off the heat before they break.
- 4
Rest before serving
Meat and casseroles both improve with a 5-10 minute rest — the plate holds together better and flavors settle.
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