Low carb meal prep ideas (dairy-free)

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Diary free high protein meal prep ideas

Meal prepping is one of the best ways to stay on track with your dietary goals especially if you have a busy lifestyle.

These meal prep recipes reheat beautifully and are flavorful and satisfying so you don't get bored. Most are dairy-free or have dairy-free options.

Protein Lasagne

This family favorite recipe uses egg protein noodles to make the classic layered pasta dish and it is satisfying and delicious. I make it once per month as part of my low carb meal prep rotation.

Click the image to see the Protein Noodle Lasagne recipe from Maria Emmerich.

protein lasagna recipe

Egg roll in a bowl with a creamy spicy sauce

egg roll in a bowl recipe low carb

This egg roll in a bowl with creamy chili sauce is a wonderfully flavorful, quick recipe made in one pan. I make this easily twice a month. It comes together quickly and is FULL of flavor.

It’s a low carb, keto friendly, and paleo slaw that becomes an irresistible Asian dinner recipe the whole family will love.

Keto meatballs

Bake up a batch of these dairy free carnivore meatballs and eat them for breakfast, lunch or dinner. Easy to take with you to work, if you're on a road trip (keep warm in an insulated carrier or container) or to break up into a salad or over zoodles.


  • 1 lb ground sausage
  • 1 lb ground beef
  • 5-6 slices bacon, chopped (freeze partially to make chopping easier)
  • 1 egg to bind
  • 1/4 cup ground up pork rinds or pork panko
  • Italian seasoning blend to taste
  • 1-2 tsp salt
  • 1 tsp garlic powder

Combine all ingredients in a bowl and mix well with clean hands. Shape into balls and bake at 350F until meatballs reach an internal temperature of 160. Meatballs should be brown with a slight crust forming.

You may like these two section glass meal prep containers with lids.

Bolognese with zoodles

Make your favorite bolognese using a combination of ground beef, ground sausage and or ground pork. Simmer long enough in sugar free tomato sauce with onion, garlic and italian herbs to let the flavor really develop.

low carb zoodles with bolognese meal prep

Stir the zoodles in (you can prep them too, they keep fresh for several days in a sealed container) as you're reheating to get them to wilt slightly yet keep a nice bite.

Bacon and egg salad

This is a favorite breakfast of mine.

Combine grated hard cooked eggs, crumbled crisp bacon, optional shredded cheddar, mayo, celery and a bit of mustard. Season to taste. When making a meal prep leave out the bacon and add before eating so it's crispy. Lots of texture, flavor and plenty of protein to keep you full for hours.

You may like this post on how to make easy lacquered crispy chicken thighs in the oven.

You may also like these unique deviled egg ideas

Pulled pork

I love to make a simple pulled pork because of how versatile it is. Cook it simply then you can switch up the flavor when you eat your portion for your meal. I like to run it under the broiler to make crispy bit and add sugar free bbq sauce. Or have it in a low carb wrap with no sugar added coleslaw.

Check out the slow cooker pulled pork recipe.

keto pulled pork recipe

Low carb tuna loaf

This budget-friendly dish is good hot, warm or cold and won't blow your financial or carb budget! It's tasty served with a lemony herb mayo sauce or tartar sauce. Great meatloaf texture made more delicate by the use of canned tuna.

low carb tuna loaf

French onion chicken meatballs

These flavorful and comforting chicken meatballs have a glorious sauce full of savory satisfying onion flavor and a browned layer of cheese atop them. It reheats beautifully.

Carnivore french onion chicken

You can also make up some cauliflower or carnivore mash to eat them with. Recipes and links in the post. with

Cabbage soup with chicken dumplings

This simple and satifying herbed soup chock full of cabbage and protein rich chicken dumplings reheats beautifully and has a fresh pop with parsley butter before serving to keep the flavor bright.

Click the image to see the recipe.

keto cabbage soup with chicken meatballs

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