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Creamy yoghurt cheese balls, or labneh, coated in crunchy and spicy dukkah make a delicious vegetarian keto option to round out these meal prep bowls. Make sure you have a batch of keto cheese balls ready as it will take an additional 2 to 3 days to make these marinated labneh balls.
The cauliflower rice and vegetables can be made ahead so that once the veggies are cooked and the bowls assembled, you can simply grab one to go for four days worth of quick and easy packable lunches for the next four days.
These easy keto meal prep bowls can even be made dairy-free and vegan by using this recipe, or you can use low-carb meatballs like these — the options for your healthy low-carb lunchboxes are endless!
Hands-on Overall
Serving size 1 bowl
Nutritional values (per serving, 1 bowl)
Net carbs9.2 grams
Protein9.9 grams
Fat41.6 grams
Calories454 kcal
Calories from carbs 8%, protein 9%, fat 83%
Total carbs12.9 gramsFiber3.8 gramsSugars8.2 gramsSaturated fat10.9 gramsSodium479 mg(21% RDA)Magnesium47 mg(12% RDA)Potassium710 mg(36% EMR)
Ingredients (makes 4 servings)
Spiced Cauliflower Rice:
- 1/2 medium head cauliflower (300 g/ 10.6 oz)
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander seeds
- salt and pepper, to taste
Roasted Vegetables:
- 1 medium red bell pepper (120 g/ 4.2 oz)
- 1 medium yellow bell pepper (120 g/ 4.2 oz)
- 1 medium zucchini (200 g/ 7.1 oz)
- 2 tbsp ghee or extra virgin olive oil (30 ml)
- 1/4 tsp dried thyme or oregano
- 1/2 tsp sea salt
- 1/4 tsp ground pepper
- 4 tbsp extra virgin olive oil to serve (60 ml/ 2 fl oz)
- Optional: fresh herbs and sesame seeds to serve
Instructions
- Prepare the labneh balls according to the instructions here. These will take an additional 2 to 3 days to make so have them ready in the fridge.
- Prepare cauliflower rice according to your preferred method, adding in the salt, pepper and spices during the cooking stage.
- To make the roast vegetables, preheat the oven to 220 °C/ 425 °F (conventional), or 200 °C/ 400 °F (fan assisted). Cut the tops off the peppers, and then slice lengthwise into 2 cm/ 0.8" strips. Cut the ends off the zucchini and then halve and cut into strips a similar size to the capsicum.
- Add the peppers and zucchini to a baking tray and drizzle with the ghee, salt and pepper. Bake 20 to 25 minutes or until the edges are charred, turning after 15 minutes.
- To prepare the bowls, divide the cauliflower evenly between four glass containers.
- Top each with a quarter of the roast vegetables, and 2 labneh balls.
- Optionally, sprinkle with seeds or top with fresh herbs. Store in sealed containers in the fridge up to five days.
Ingredient nutritional breakdown (per serving, 1 bowl)
| Net carbs | Protein | Fat | Calories |
|---|
| Marinated Keto Cheese Balls (KetoDiet blog) |
| 3.4 g | 7.2 g | 20 g | 220 kcal |
| Cauliflower, fresh |
| 2.2 g | 1.4 g | 0.2 g | 19 kcal |
| Peppers, red bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Peppers, yellow bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Zucchini (summer squash, courgette) |
| 1.1 g | 0.6 g | 0.2 g | 9 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Thyme, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Cumin, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 bowl |
| 9.2 g | 9.9 g | 41.6 g | 454 kcal |
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