Food, Nutrition
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15 Minute Keto Lunches in a Hurry

15 Minute Keto Lunches (in a hurry)

One of the main reasons some of us fail to stick to diets isn’t actually due to a lack of willpower. It’s down to a lack of planning!

Forgive me if i’m repeating myself here (which I know I am) but the old saying ‘if you fail to prepare, then prepare to fail’ rings true when it comes to low carb or ketogenic dieting. The keto diet isn’t the sort of diet where you can quickly throw an apple or a bag of ‘low-fat’ chips into your bag if you’ve skipped breakfast. Nor can you slip out at lunchtime and grab a quick sandwich if you forgot to pack your lunch.

This type of diet requires a lot of cooking! Eating plenty of healthy fat, protein and vegetables means that, for most of your meals, you’ll find yourself cooking from fresh. It’s pretty simple.

But that doesn’t mean it’s easy! Prepping meals in advance takes time, and there are some days where we find ourselves in a rush, running late, tired or simply without a pre-prepared meal in the refrigerator or freezer when our stomach is rumbling.

But fear not! Here are two great-tasting, keto-friendly meals that you can cook in fifteen minutes or less. So, if you find yourself running late, there’s not excuse to skip meals – or worse – throw yourself out of ketosis by choosing a more convenient, carb-filled food option.

Creamy Chicken & Mushroom Medley

This is quick and easy, even if you haven’t had chance to defrost your chicken breasts. Poaching them from frozen is a great option, as this will keep them moist and avoid any partial cooking from speedily defrosting them in a microwave (so they won’t end up chewy around the edges!)


  • 2 large chicken breasts
  • 4 cups of chopped mushrooms (feel free to mix it up with an exotic variety, like oyster)
  • 1 clove of crushed garlic
  • 1 tablespoon of grass-fed butter
  • Half a cup of heavy cream
  • 1 bunch of chives, finely chopped
  • 2 handfuls of baby leaf spinach


  • Boil a large pot of water (tip: feel free to use a kettle to save time)
  • Place the chicken breasts into the water as it simmers and gently poach until the chicken is cooked through. Allow a little extra time if you’re poaching from frozen
  • While the chicken is poaching, heat the butter in a skillet and add the garlic, stirring gently for about a minute
  • Add the chopped mushrooms and fry for a further two or three minutes until the mushrooms have softened and are starting to turn brown
  • Drop the spinach in and stir until the leaves have wilted
  • Add the cream and bring to the boil before reducing the heat and allowing to simmer for a minute or two
  • Add the chopped chives and take the skillet off the heat
  • Check that your chicken breasts are fully cooked by slicing them through the middle. If they’re completely white and the juices run clear, then you’re good to go!
  • Drain the chicken and place onto a plate, pouring the mushroom mixture over the top until fully covered
  • Serve with  some of your favourite veggies (we recommend mange tout or green beans)
Oyster mushrooms are thought to have significant antioxidant properties that protect cells in the body

Oyster mushrooms are thought to have significant antioxidant properties that protect cells in the body

Eggs Baked in Avocado with Grilled Shrimp

We’ve mentioned the benefits of avocado on this site before – but it can’t hurt to remind you that they’re a super healthy source of fat, and contain  pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. While they aren’t to everybody’s taste, we strongly suggest you learn to love them!


  • Pre-cooked shrimp
  • 4 rasters of back bacon
  • 2 free-range eggs
  • 2 ripe but firm avocados
  • A drizzle of olive oil
  • Bamboo skewers (optional)


  • Turn the grill up to maximum and skewer the shrimp onto a bamboo skewer (if using)
  • Lay the shrimp and the bacon rashers on a baking tray and place underneath the grill
  • Halve the avocados, removing the stones, and scoop out some of the flesh with a spoon (you can save this or eat it right away, which is what I always do)
  • Crack the eggs into the avocados and (carefully) place them onto a microwaveable plate
  • Nuke them in the microwave in 30 second intervals for a maximum of 2 minutes (you can turn the bacon and the shrimp under the grill while the eggs are cooking)
  • Remove the shrimp and bacon from the grill, and serve it all up together with a fresh garden salad and a drizzle of olive oil
Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado

Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado

Do you have a 15 minute, keto-friendly meal that you turn to when you’re in a hurry? We’d love to hear about it – so please feel free to share it with us, or make a suggestion as to what sort of recipes you’d like to see on Ketoship in the comments section below.




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