Lunch is an excellent time to recharge during the day.
If you eat a low-carb diet, having the correct lunch on hand might be the difference between feeling invigorated or tired for the remainder of the day.
However, coming up with fresh recipes might be challenging at times.
Here are 19 nutritious and easy low-carb lunch recipes to keep you going until your next meal.
1. Spaghetti squash Bolognese
Spaghetti squash is a great low-carb substitute for pasta. Once cooked, you may cut its flesh into long strings that resemble spaghetti noodles with a fork.
To prepare it, puncture its flesh several times with a fork and bake for 30-45 minutes at 350°F (180°C). You can alternatively boil it for 20 minutes or cut it in half and microwave it for 6-8 minutes on high.
Serve your squash noodles with Bolognese sauce and Parmesan cheese on top. For a vegan alternative, use beans and dairy-free Parmesan cheese.
2. Spring rolls with lime-peanut sauce
These spring rolls are straightforward and quick to prepare.
Begin by soaking a rice sheet in warm running water for a few seconds or until it softens. Then, on a firm surface, put shredded carrots, sliced cucumber, julienned bell peppers, and a pinch of mint or coriander along the center.
Add your protein (chicken, salmon, tempeh, or edamame) and a sprinkle of lime-peanut sauce. This Thai-inspired sauce is available in shops and online, or you can create your own by combining peanut butter, rice vinegar, sesame oil, and lime juice.
3. Spicy lettuce-wrap tacos
Tacos are commonly associated with carbohydrates.
To reduce the carb count of this delectable dish, use romaine lettuce or cabbage leaves for the customary corn-based taco shells.
If you don’t have any leftover chili, you may prepare your filling. Brown ground beef, chicken, tofu, or seitan in a large saucepan with minced garlic and sliced onions.
Then, season to taste with chili powder, cumin, salt, and pepper, and add chopped tomatoes, tomato sauce, and kidney or pinto beans. Simmer for 30 minutes before topping with shredded cheese or nutritional yeast.
4. Zucchini and beet ‘noodle’ salad
Spiralized veggies are an eye-catching addition to your low-carb meals.
Zucchini and beets, in particular, offer the appropriate texture to substitute noodles. You may chop these veggies into long, noodle-like strips with a spiralizer.
Furthermore, they are high in fiber while being low in calories. This low calorie density may help you feel full, reduce appetite, and reduce weight (1, 2).
Toss your spiralized zucchini and beets with marinated chicken or tempeh, cherry tomatoes, pine nuts, fresh basil, olive oil, and lemon juice.
5. Stuffed portobello pizzas
Portobello pizzas are a delicious way to get your pizza fix without all of the carbohydrates. This mushroom’s colossal size and meaty texture make it an incredibly enticing alternative to traditional pizza crust.
Portobellos are high in B vitamins, potassium, and anti-inflammatory components such as polysaccharides, terpenoids, and phenols (3, 4).
Brush the bottoms of cleaned, dried, and stemmed portobello mushrooms with garlic oil to create this meal. Layer pizza sauce, cherry tomato slices, meat or vegan pepperoni, and mozzarella or vegan cheese on the bottom of a baking sheet.
Before serving, broil for 7-8 minutes.
6. Avocado sushi rolls
These sushi rolls are made without rice, reducing the carb amount and shortening the preparation time.
Begin by layering mashed avocado and nutritional yeast on a nori sheet, a paper-thin square of seaweed.
Then, top with your favorite sliced veggies like bell peppers, cucumbers, tomatoes, or onions and a protein source like edamame, salmon, or marinated tempeh.
Make careful to leave the top third of your nori sheet unadorned. Then, moisten a few drops of water and roll this top third.
7. Sweet-and-sour stir-fry
Stir-fries without noodles or rice are delightful low-carb lunch choices that take a few minutes to prepare.
In a nonstick pan, sauté some chicken with green onions, snap peas, red bell pepper, bok choy, and baby corn for this sweet-and-sour rendition. Then, just top with your favorite low-carb sweet-and-sour sauce.
If you have time, prepare your sauce by blending one garlic clove with one deseeded, chopped red chili pepper, 1/4 cup (60 mL) sugar-free ketchup, 1/2 cup (120 mL) rice vinegar, 1 tablespoon (15 mL) soy sauce, and a sprinkle of stevia.
Bring the ingredients to a boil, stirring constantly. Allow for a few minutes to cool before spooning onto your food. Garnish with sesame seeds if desired.
8. Rainbow salad bowl
Salads are an excellent method to increase your intake of healthful veggies (5).
Salads may be spiced up with an almost limitless variety of toppings. To keep them low in carbohydrates, begin with a bed of greens, kale, arugula, such as spinach, or romaine lettuce.
Then top with a few more vegetables. If feasible, keep them unpeeled to increase your salad’s vitamin, mineral, fiber, and antioxidant content (6, 7).
Finally, top with a protein source like eggs, turkey breast, walnuts, black beans, or olives, avocado, and a swirl of your favorite low-carb dressing.
9. Cashew-topped pumpkin soup
This soup is low in carbohydrates and delicious, both warm and cold.
To prepare it, heat 4 cups (500 grams) of chopped pumpkin with 1 finely chopped onion and 1 tablespoon (15 mL) olive oil over medium heat for 8-10 minutes or until the pumpkin softens.
Then add 11.5 ounces (350 mL) vegetable stock, boil, and reduce to a low heat for about 10 minutes, or until the pumpkin is very mushy. Finally, use a hand blender to purée 2.5 ounces (75 mL) of cream or coconut milk.
Before serving, sprinkle with roasted cashews, shredded red cabbage, and unsweetened coconut flakes.
10. Asian-style coleslaw
Cabbage is low in carbohydrates, high in fiber, and high in minerals, including vitamins C and K. It also contains polyphenols and sulfur compounds, both of which are potent antioxidants that may help against heart disease and some cancers (8, 9, 10, 11, 12).
Combine shredded red and green cabbage, carrots, coriander, and green onions to make this Asian-style coleslaw.
To make the dressing, combine 1 tablespoon (15 mL) chopped fresh ginger, almond butter, sesame oil, and rice vinegar with 1 teaspoon (5 mL) tamari, a splash of maple syrup, and lime zest. Pour over the slaw and toss to combine.
For extra protein, top with a beef or vegetarian burger.
11. Cauliflower fried rice
Cauliflower is a cruciferous vegetable high in fiber, folate, and vitamins C, E, and K (13).
Break a head of cauliflower into tiny florets and hand-grate them into rice-sized pieces to produce a low-carb rice alternative. You may also use a food processor, but be cautious not to overprocess, or your rice will turn mushy.
Sauté the cauliflower in coconut oil with other non-starchy veggies like peppers or broccoli, chopped garlic, diced raw ginger, and thinly sliced green onions until brown and soft.
Top with a fried egg or two and season with low-sodium soy sauce or sesame oil.
12. Almond-citrus salad
This salad is simple to make but excellent.
1 chopped garlic clove, 1 tablespoon (15 mL) olive oil, 2 tablespoons (30 mL) orange juice, half a grapefruit zest, and 1 teaspoon (5 mL) each Dijon mustard and maple syrup in a small bowl.
Peel one grapefruit and use a sharp knife to remove the pith. Toss the fruit wedges with the onion, cucumber, fresh basil, slivered almonds, and dressing on a bed of baby greens. Finally, add smoked salmon or roasted chickpeas on top.
13. Mini spinach-tomato quiche
Traditional quiches are high in carbs; switching wheat flour with almond flour considerably reduces the carb count.
Almonds are high in antioxidants, the majority of which are localized in the skin. Because blanching (peeling) this skin destroys many of these antioxidants, use unblanched almond flour (14, 15, 16).
You may also manufacture your own using a food processor or high-speed blender to crush unblanched almonds.
To prepare the crust:
- Combine the almond flour, olive oil, and salt in a mixing bowl.
- Line the bottom of a muffin tin with the crust.
- Bake for 15 minutes at 375°F (190°C).
- Bake 15-20 minutes after topping with an egg, cheese, spinach, and sundried tomatoes combination.
To make a vegan version, use blended tofu and vegan cheese.
14. Creamy mushroom soup
Creamy mushroom soup is a quick and easy lunch choice.
To begin, sauté 8 ounces (224 grams) of sliced mushrooms with 1 small onion and 4 garlic cloves for about 8 minutes or until the mushrooms release juices.
Mix in 1.5 cups (360 mL) vegetable broth, 11 ounces (340 mL) coconut milk, and 4 stemmed thyme sprigs. Allow 15 minutes of simmering before mixing with a hand mixer or high-speed blender. Serve with bacon or pine nuts on top.
15. Zucchini rolls
Zucchini is a low-carb substitute for lasagna and wraps.
It also contains manganese, potassium, magnesium, vitamins A and C, and antioxidants such as lutein, zeaxanthin, and beta carotene (17, 18).
These antioxidants may improve your vision, skin, and heart health and reduce your risk of some cancers (19).
To make this meal, slice a raw zucchini lengthwise into thin, broad strips and top with your favorite toppings, such as smoky tofu, crushed olives, turkey, or cheese. Roll with a drizzle of mayo, pesto, or sriracha.
16. Shirataki noodle soup
Shirataki noodles, known as konjac or miracle noodles, are another low-carb pasta substitute.
They include glucomannan, a soluble fiber that creates a thick gel in your stomach, delaying digestion and keeping you fuller for longer (20).
Soluble fiber also nourishes the good bacteria in your gut, which create short-chain fatty acids (SCFAs) such as acetate, butyrate, and propionate. SCFAs aid in reducing inflammation and enhancing immunity (21, 22, 23).
Unpack the shirataki noodles, rinse them thoroughly under hot running water, then add them to store-bought or homemade miso soup. To increase the protein and vitamin content, add tofu and vegetables.
17. Seaweed pasta
Another fantastic low-carb substitute for pasta is seaweed.
It has a low carbohydrate content and is high in vitamin K, folate, magnesium, calcium, and iron. Depending on the type, it may also deliver a considerable dosage of iodine (24).
Iodine is required for the regular operation of your thyroid gland, which is responsible for growth, cell repair, and metabolism (25).
Seaweed pasta is made from long strands of seaweed that have been gathered, cleaned, and dried. Before consuming, rehydrate them in warm or cold water or cook them for 5-15 minutes.
Toss with tomato sauce, olives, and your protein of choice. Before serving, top with shredded cheese or nutritional yeast.
18. Tuna-salad-stuffed avocados
Avocados are high in monounsaturated fats, the identical heart-healthy lipids found in olive oil (26).
They’re also high in fiber, with around 75% insoluble. This fiber aids in the smooth passage of food through your digestive tract, lowering your chances of constipation (27, 28).
The remaining 25% of the fiber is soluble, which benefits your good gut flora and may help reduce symptoms of gut illnesses such as IBS, Crohn’s disease, and ulcerative colitis (29, 30).
Cut an avocado in half and stuff it with tuna salad to make this dinner. Make your own by combining canned tuna, Greek or vegan yogurt, sliced radishes, and celery.
19. Eggplant fritters
Eggplant has a lot of fiber, vitamins, and minerals.
To create fritters, slice one medium eggplant into 1/2-inch (1.25-cm) thick rounds.
Combine 1/2 cup (90 grams) chickpea flour, 1/4 cup (30 grams) powdered flax seeds, 1 teaspoon (5 grams) onion powder, and a splash of water in a mixing bowl—season with salt and pepper to taste.
Dip each eggplant slice into this mixture, then cook on each side for 3-5 minutes in a big pan. Place the coated pieces on a wire rack and roast for 15 minutes for a lower-fat variation.
When the cakes are done, top them with sour cream, smoked ham, and chopped green onions. Use cashew sour cream and toasted walnuts as a vegan substitute.
The bottom line
These 19 low-carb meals are certainly worth including in your lunch menu.
They are nutritious and simple to prepare, but they satisfy your appetite and keep you going until your next meal or snack.
If you’re following a low-carb diet, preparing a satisfying lunch at home or work is easier than ever.
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