🥘 One-Pan or Air Fryer Keto Dinners for Easy Weekly Meal Prep

 

If you're following a keto lifestyle and looking for simple, batch-cooking solutions, you're not alone. In 2025, more health-conscious professionals and busy parents are turning to meal prep—especially one-pan and air fryer recipes—to stick to their low-carb goals without the weekday stress.

In this post, we'll share 3 keto-friendly recipes that are:

• ✅ High in protein

• ✅ Low in carbs and sugars

• ✅ Quick to prep and store for up to 5–7 days

• ✅ Designed for air fryer or sheet pan use

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🍗 1. Air Fryer Garlic Parmesan Chicken Thighs

Ingredients (for 4 servings):

• 4 boneless, skin-on chicken thighs

• 2 tbsp olive oil

• 2 tsp garlic powder

• 1 tsp paprika

• 1/2 tsp salt

• 1/4 cup grated parmesan

Instructions:

1. Preheat air fryer to 375°F (190°C).

2. Mix all ingredients and coat the chicken thighs.

3. Cook for 15–18 minutes, flipping halfway.

Nutrition per serving:

Calories	Carbs (g)	Protein (g)	Fat (g)
320	2	28	22

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🥦 2. Sheet Pan Keto Veggie & Sausage Bake

Ingredients (for 4 servings):

• 1 cup broccoli florets

• 1 zucchini, sliced

• 1 bell pepper, chopped

• 1 small red onion, sliced

• 4 Italian-style keto sausages

• 2 tbsp olive oil

• 1 tsp Italian seasoning

Instructions:

1. Preheat oven to 400°F (200°C).

2. Spread all veggies and sausages on a lined sheet pan.

3. Drizzle with olive oil and seasoning. Bake 25 minutes.

Nutrition per serving:

Calories	Carbs (g)	Protein (g)	Fat (g)
350	7	24	26

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🧀 3. Air Fryer Keto Buffalo Cauliflower Bites

Ingredients (for 4 servings):

• 1 head cauliflower, cut into florets

• 2 tbsp avocado oil

• 1/3 cup Frank's Red Hot Sauce

• 1/2 tsp smoked paprika

• Optional: blue cheese dip

Instructions:

1. Toss cauliflower in oil and paprika.

2. Air fry at 380°F (193°C) for 10 minutes.

3. Toss with hot sauce and return to fryer for 3 more minutes.

Nutrition per serving (no dip):

Calories	Carbs (g)	Protein (g)	Fat (g)
120	5	2	10

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💡 Pro Tips for Keto Batch Cooking:

• Use BPA-free containers to store meals for up to 7 days.

• Make large portions of protein and freeze for use in wraps or salads.

• For best texture, keep sauces on the side until ready to eat.

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