7 Quick Keto Recipes: Easy Keto for Busy Australians

Everybody knows that holding down a keto diet can feel a little overwhelming. Between work, gym sessions, and the never-ending question of “What’s for dinner?”, the last thing you want is a diet that brings more stress to your day. Add to that the confusion of carb counts, unfamiliar ingredients, and recipe rabbit holes, and it’s easy to understand why people fall off the diet bandwagon.

But here’s the good news. Keto doesn’t have to be complicated.

This guide features seven simple keto recipes designed for busy Aussies. Whether you’re new to the ketogenic diet or want to simplify your routine, these quick and delicious meals will help you eat well, stay on track, and free up more time to focus on whatever life throws at you.

Let’s dive into the benefits of keto, and then straight into the kitchen!

The Benefits of the Keto Diet

The keto diet is a high-fat, low-carb, moderate-protein way of eating that encourages your body to burn fat for fuel. When you limit carbohydrates, your body is forced to find an alternative energy source and uses fat instead.

This shift triggers the production of ketones in the liver, which act as a clean, efficient fuel for both your brain and body. This is why many people enjoy a "feel-good factor" while they're in a state of ketosis. The benefits of a keto diet include:

✔️ More stable energy (no sugar crashes)

✔️ Fewer food cravings

✔️ Improved mental focus

✔️ Better blood sugar control

✔️ Weight loss and improved muscle quality

And the best part? Keto meals can be quick, tasty, and seriously satisfying, especially when you have a few go-to recipes that don’t require hours of preparation.

Recipes for a Busy Keto Lifestyle

If you’re balancing deadlines, a packed schedule of workouts, and everything in between, you need low-carb recipes that are fast, fuss-free, and full of flavour. The following keto recipes are:

✔️ Perfect for quick breakfasts, speedy lunches, and satisfying dinners

✔️ Made with everyday ingredients you'll find in your local supermarket

✔️ Packed with protein and healthy fats to fuel your keto goals

These meals are designed to be easy to make and won’t keep you in the kitchen for any longer than necessary.

Keto Breakfast Recipes

Breakfast is the foundation for the rest of the day. With keto, you want your first meal to energise you without causing a blood sugar spike. These breakfast recipes are nutrient-dense, high in healthy fats, and ready in minutes.

Creamy Avocado & Egg Breakfast Bowl (Gluten-Free)

Prep time: 5 minutes
Serves: 1

Ingredients:

• 2 boiled eggs

• 1/2 avocado

• A handful of baby spinach

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Slice the eggs and avocado.

2. Add both to a bowl on top of a bed of spinach.

3. Drizzle with olive oil, season and serve.

This quick and easy breakfast recipe is rich in healthy fats and protein. It's perfect for lazy mornings when you want to rustle up something quick and easy.

Almond Flour Pancakes with Berries (Gluten-Free)

Prep time: 10 minutes
Serves: 2

Ingredients:

• 1 cup almond flour

• 2 eggs

• 1/4 cup almond milk

• 1 tsp vanilla extract

• 1/4 tsp baking powder

• Butter or coconut oil

• A small handful of raspberries or blueberries

Instructions:

1. Mix the almond flour, eggs, milk, vanilla, and baking powder.

2. Heat a non-stick pan with butter or coconut oil.

3. Add the batter to the pan and cook on a medium heat until golden.

4. Top with fresh berries.

Low in carbs, gluten-free, and still fluffy, these pancakes are weekend-worthy without the sugar spike.

Running late? For those mornings when you’re behind schedule and chasing your tail, it’s smart to have a pre-prepared breakfast that’s good to go.

Bondi Meal Prep’s Acai Berry Blast Shake has over 26g of protein, 10g of natural fats, and less than 8g of carbs, making it the kind of grab-and-go keto brekkie that saves your day before it even starts. 

Keto Lunch Recipes

Lunchtime is often when hunger hits hard. If you don’t prepare in advance, it’s also when the carbs can creep in. These keto lunch recipes are easy to prep and great for leftovers.

Chicken Zoodle Salad with Pesto (Gluten-Free)

Prep time: 15 minutes
Serves: 2

Ingredients:

• 1 cooked chicken breast, shredded

• 2 zucchinis, spiralised into zucchini noodles

• 1/2 cup cherry tomatoes, halved

• 2 tbsp pesto (check for no added sugar)

• Pea shoots

• Rocket

Instructions:

1. Mix the zucchini noodles, chicken, and tomatoes.

2. Toss with pesto until coated.

3. Garnish with pea shoots and rocket

4. Serve cold or at room temperature.

This low-carb lunch is fresh, fast, and loaded with flavour. Because it's served cold, it's a perfect keto pick-me-up for hectic workdays.

Fried Cauliflower Rice with Bacon & Veg

Prep time: 15 minutes
Serves: 2

Ingredients:

• 2 cups cauliflower rice

• 2 rashers of bacon, chopped

• 1/2 cup broccoli florets

• 2 eggs

• 1 tbsp tamari or coconut aminos

• 1 garlic clove, minced

• Olive oil

Instructions:

1. Cook the bacon until crispy, then remove from the heat and set aside.

2. In the same pan, sauté garlic and broccoli in olive oil.

3. Add the cauliflower rice, cook for 3–4 minutes, then set aside.

4. Scramble the eggs, then stir them through the cauliflower rice mix.

5. Finally, top the dish with bacon and tamari and serve.

Packed with protein and low in carbs, this dish ticks all the boxes for a satisfying lunch.

Keto Dinner Recipes

Dinner should be comforting, filling, and satisfying without the carb crash. These two keto dinner recipes bring full flavour with minimal effort, perfect after a long day.

Pan-Seared Salmon with Creamy Garlic Sauce (Gluten-Free)

Prep time: 20 minutes
Serves: 2

Ingredients:

• 2 salmon fillets

• 2 tbsp olive oil

• 2 garlic cloves, minced

• 1/2 cup cream

• 1/4 cup parmesan

• Asparagus bunch

Instructions:

1. Pan-sear the salmon in olive oil for 3–4 minutes per side.

2. While the salmon cooks, steam the asparagus for 4-6 minutes.

3. Remove the salmon and in the same pan, add garlic and cook until fragrant.

4. Add cream and parmesan and stir to thicken.

5. Plate the salmon and coat with sauce.

6. Serve with asparagus.

This creamy keto fish dinner is rich in omega-3, tastes indulgent, and only takes 20 minutes to prepare.

Chicken & Broccoli Bake (Gluten-Free)

Prep time: 30 minutes
Serves: 4

Ingredients:

• 2 cups cooked chicken (e.g. leftover roast)

• 2 cups broccoli florets

• 1 cup shredded cheddar cheese

• 1/2 cup cream cheese

• 1/2 cup cream

• 1 tsp mustard

• Salt and pepper

Instructions:

1. Preheat oven to 180°C.

2. Parboil the broccoli for 2-3 minutes.

3. Mix all ingredients in a large bowl.

4. Transfer to a baking dish and top with extra cheese.

5. Bake 25–30 mins or until golden.

This is a creamy and filling keto dinner the whole family will love. With minimal preparation required, it's perfect for busy weeknights.

Pushed for time after a gym session? 

It’s late, you’ve just walked through the door from the gym, and you don’t have the time or energy to cook from scratch. But your muscles are counting on you to refuel, and that means getting a protein-packed dinner on the table, fast. 

Bondi Meal Prep’s Grass-Fed Lamb & Broccoli Rice has a whopping 53g of protein, 10g of natural fats, and less than 5g of carbohydrates.  It’s the perfect tasty post-workout feed for those nights when all you want to do is shower, eat, and relax.   

How to Make Gluten-Free Keto Bread

Carb cravings are real, especially when you’re missing bread. This quick keto bread recipe hits the spot when you want something to dunk, toast, or turn into a keto-friendly sandwich.

90-Second Almond Flour Mug Bread

Prep time: 2 minutes
Serves: 1

Ingredients:

• 3 tbsp almond flour

• 1 egg

• 1 tbsp melted butter or olive oil

• 1/4 tsp baking powder

Instructions:

1. Thoroughly mix ingredients in a mug.

2. Microwave for 90 seconds.

3. Slice and toast if desired.

It’s low-carb, gluten-free, and perfect with smashed avo, eggs, or even bacon. A 2-minute lifesaver when those inevitable carb cravings hit.

Keto-Friendly Snacks

Snacking smart is key to staying consistent with your ketogenic diet. These easy keto snacks are perfect between meals, before and after workouts, or when you need a quick and easy energy boost.

• Boiled eggs with sea salt

• Celery sticks with cream cheese or almond butter

• Sliced cucumber with a little smoked salmon

• A few cubes of cheddar cheese and olives

• A small handful of macadamia nuts

• Keto fat bombs (if you’re feeling fancy!)

Each one of these snacks fits into a ketogenic diet and helps you stay fuelled between meals.

Take Back Your Time With Bondi Meal Prep

Even though these recipes are quick and easy, there are always days when you just don’t want to cook or even think about what to make. We get it. That’s where Bondi Meal Prep steps in to make your keto diet even easier.

Bondi Meal Prep offers chef-designed, nutritionist-approved keto meals made with premium, locally sourced ingredients. If you're new to keto or short on time, all our meals are:

✔️ Packed with healthy fats and protein
✔️ Gluten-free and low-carb
✔️ Ready to heat and eat in minutes
✔️ Delivered fresh to your door

Browse our Keto Collection and full range of meal plans to find the perfect match for your goals, lifestyle, and taste buds.

Delicious. Nutritious. Less stress. That’s how we do keto at Bondi Meal Prep.