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Recipes & Meal Prep

Low-Carb Meal Prep: 12 Recipes That Keep Carbs Under 20g

Low carb meal prep that actually fills you up. These 12 recipes pack 30g+ protein, stay under 20g net carbs, and reheat in minutes for a faster reset.

Updated June 2026·9 min read·By the Clean Eatz Kitchen Team
The short answer

Want to cut carbs without going hungry? Every recipe below lands under 20g net carbs and most clear 35g protein, so you stay full and your macros stay tight. Prep a batch on Sunday and you eat clean all week.

1

Garlic Butter Steak Bites with Broccoli

9g carbs 42g protein · 9g carbs · 430 cal · 25 min

Seared sirloin in garlic butter over roasted broccoli. It tastes like a steakhouse plate but the carbs barely register. This is the bowl you make when you want dinner energy at lunch.

Pros

  • 42g protein per portion keeps you full past your next meeting
  • 9g net carbs means your blood sugar stays flat all afternoon
  • Sirloin reheats well, so batch it for four days

Cons

  • Cut the sirloin into even cubes so every bite sears the same
  • Roast the broccoli on a hot sheet pan for crispy edges, not steam
2

Cajun Chicken and Cauliflower Rice Bowl

11g carbs 44g protein · 11g carbs · 410 cal · 30 min

Blackened chicken thighs over buttery cauliflower rice with peppers and onion. Big Southern flavor, small carb count. One pan, one bowl, zero guesswork.

Pros

  • 44g protein from chicken thighs holds up better than breast on reheat
  • Cauliflower rice swaps in for white rice and saves you 30g of carbs
  • Cajun seasoning carries the dish, so you skip heavy sauces

Cons

  • Pat the chicken dry before seasoning so the spice crust sticks
  • Squeeze fresh lime over the bowl right before you eat
3

Egg Roll in a Bowl with Ground Turkey

8g carbs 36g protein · 8g carbs · 360 cal · 20 min

All the flavor of a takeout egg roll, none of the wrapper. Ground turkey, shredded cabbage, ginger, and a splash of coconut aminos come together fast. It is the lowest-carb prep on this list.

Pros

  • 8g net carbs is about as low as a full meal gets
  • 36g protein keeps it from feeling like a side dish
  • Cabbage stays crisp for days, so the texture holds in the fridge

Cons

  • Brown the turkey hard before you add cabbage for deeper flavor
  • Use coconut aminos instead of soy sauce to cut the sodium
4

Baked Salmon with Lemon Asparagus

7g carbs 38g protein · 7g carbs · 440 cal · 25 min

Flaky baked salmon with charred asparagus and a squeeze of lemon. The omega-3s and protein do the heavy lifting while the carbs stay almost nonexistent. Clean, bright, and ready in under half an hour.

Pros

  • 38g protein plus heart-healthy fats keeps you satisfied for hours
  • 7g net carbs makes this one of the leanest dinners you can prep
  • Salmon and asparagus both cook on the same sheet pan

Cons

  • Pull the salmon at 125F internal and let carryover finish it
  • Snap the woody ends off the asparagus instead of cutting them
5

Greek Chicken Meatballs with Tzatziki

10g carbs 40g protein · 10g carbs · 400 cal · 35 min

Herby chicken meatballs with a cool cucumber tzatziki and a handful of cherry tomatoes. Mediterranean comfort that stays light. The yogurt-based sauce adds protein instead of carbs.

Pros

  • 40g protein between the meatballs and the Greek yogurt sauce
  • 10g net carbs leaves plenty of room in your daily budget
  • Meatballs freeze well, so double the batch and stash half

Cons

  • Grate and drain the cucumber so the tzatziki does not turn watery
  • Bake the meatballs on a rack so they brown on all sides
6

Shrimp Fajita Bowl with Peppers

13g carbs 35g protein · 13g carbs · 380 cal · 20 min

Smoky shrimp seared with bell peppers and onions, no tortilla needed. It comes together in 20 minutes flat and the shrimp keep the calories low. A fast option when you forgot to prep.

Pros

  • 35g protein from shrimp with very little fat
  • 13g net carbs even with a full serving of peppers and onion
  • Shrimp cook in three minutes, so this is your weeknight rescue

Cons

  • Do not crowd the pan or the shrimp steam instead of sear
  • Finish with avocado for healthy fat that keeps you full
7

Buffalo Chicken Stuffed Peppers

12g carbs 41g protein · 12g carbs · 390 cal · 40 min

Bell peppers loaded with shredded buffalo chicken and a little melted cheese. Game-day flavor that fits a cutting plan. Each pepper is its own portioned, grab-and-go meal.

Pros

  • 41g protein per two-pepper serving keeps hunger down
  • 12g net carbs even with the cheese on top
  • Stuffed peppers hold their shape in the fridge for four days

Cons

  • Use a rotisserie chicken to cut your prep time in half
  • Stand the peppers upright in a muffin tin so they do not tip
8

Pesto Zucchini Noodles with Grilled Chicken

9g carbs 39g protein · 9g carbs · 420 cal · 25 min

Spiralized zucchini tossed in basil pesto with sliced grilled chicken. It scratches the pasta itch without the carb crash. Bright, fresh, and on your plate fast.

Pros

  • 39g protein from grilled chicken breast keeps it lean
  • 9g net carbs because zucchini noodles replace the pasta
  • Pesto adds big flavor with healthy fats, not sugar

Cons

  • Salt the zoodles and pat them dry so the dish does not get soggy
  • Toss the noodles raw or barely warmed to keep them firm
9

Korean Beef Bowl over Cauliflower Rice

14g carbs 38g protein · 14g carbs · 450 cal · 25 min

Savory ground beef with ginger, garlic, and a touch of sweet over cauliflower rice. It hits that sticky bowl craving while keeping carbs in check. One skillet and you are done.

Pros

  • 38g protein from lean ground beef in a satisfying portion
  • 14g net carbs even with the bowl-style sauce
  • Reheats fast and tastes even better on day two

Cons

  • Drain the beef fat before saucing so it does not turn greasy
  • Top with sesame seeds and green onion for a real bowl finish
10

Cottage Cheese Egg Muffins

4g carbs 30g protein · 4g carbs · 290 cal · 30 min

Baked egg muffins with cottage cheese, spinach, and diced ham. They are the easiest high-protein breakfast you can prep ahead. Grab two on your way out and skip the drive-thru.

Pros

  • 30g protein from eggs, cottage cheese, and ham combined
  • 4g net carbs makes this the lowest-carb breakfast here
  • Muffins keep five days and microwave in 30 seconds

Cons

  • Grease the tin well or line it so the muffins pop out clean
  • Blend the cottage cheese into the eggs for a smoother bite
11

Turkey Taco Lettuce Cups

11g carbs 37g protein · 11g carbs · 370 cal · 20 min

Seasoned ground turkey spooned into crisp romaine cups with salsa and a little cheese. All the taco flavor, none of the shell. Build them fresh at lunch in under a minute.

Pros

  • 37g protein from lean ground turkey keeps you full
  • 11g net carbs because lettuce replaces the tortilla
  • Cook the turkey once and assemble cups all week

Cons

  • Store the turkey and lettuce separately so the cups stay crisp
  • Use the inner romaine leaves for a sturdier, cup-shaped hold
12

Tuscan Garlic Cod with Spinach

8g carbs 36g protein · 8g carbs · 360 cal · 30 min

Tender cod simmered in a garlicky tomato and spinach sauce with a splash of cream. It feels rich but stays lean and low-carb. A cozy dinner that reheats without drying out.

Pros

  • 36g protein from a lean white fish with almost no fat
  • 8g net carbs even with the creamy tomato sauce
  • Cod soaks up the sauce, so the flavor deepens overnight

Cons

  • Add the cod last and barely simmer so it stays flaky
  • Wilt the spinach right into the sauce to save a pan

At a glance

RecipeProteinCarbsCaloriesTime
1. Garlic Butter Steak Bites with Broccoli 42g9g43025
2. Cajun Chicken and Cauliflower Rice Bowl44g11g41030
3. Egg Roll in a Bowl with Ground Turkey36g8g36020
4. Baked Salmon with Lemon Asparagus38g7g44025
5. Greek Chicken Meatballs with Tzatziki40g10g40035
6. Shrimp Fajita Bowl with Peppers35g13g38020
7. Buffalo Chicken Stuffed Peppers41g12g39040
8. Pesto Zucchini Noodles with Grilled Chicken39g9g42025
9. Korean Beef Bowl over Cauliflower Rice38g14g45025
10. Cottage Cheese Egg Muffins30g4g29030
11. Turkey Taco Lettuce Cups37g11g37020
12. Tuscan Garlic Cod with Spinach36g8g36030

Frequently asked questions

How many carbs should a low-carb meal have?

A solid low-carb target is under 20g net carbs per meal, which is the line every recipe in this roundup stays below. Spread across three meals that keeps you near 60g a day, low enough to support a reset without going full keto. Clean Eatz Kitchen lists the macros on the label so you always know your exact count.

Can I lose weight eating low-carb meal prep?

Yes. Cutting carbs while keeping protein high helps control hunger and protect muscle as you lose fat. These 12 recipes pair under 20g carbs with 30g+ protein for exactly that reason. If you would rather skip the cooking, Clean Eatz Kitchen ships low-carb high-protein meals you build yourself, ready to heat in minutes.

How long does low-carb meal prep last in the fridge?

Most cooked proteins and vegetables keep three to four days refrigerated in airtight containers, so a Sunday batch covers you through midweek. Freeze portions you will not reach by day four. Clean Eatz Kitchen meals arrive fresh with clear dates, and many meal-prep for several days at a time so you are not cooking every night.

Are these recipes keto-friendly?

Several are. Picks like the cottage cheese egg muffins at 4g and baked salmon at 7g fit a keto range, while the 14g bowls work better for a moderate low-carb plan. Check each badge against your daily limit. Clean Eatz Kitchen shows macros on the label, making it simple to match meals to your target.