7 Low Carb Lunch Ideas with Recipes

Low carb lunch ideas can be a good way to start improving your eating habits. They can also help you build more balanced meals with fewer calories, which may support weight loss.

To make low carb lunches work well, try cutting back on higher carbohydrate foods, such as bread and pasta, while adding more lean protein, fruits and vegetables, and healthy fats like olive oil, avocado, and flaxseed.

These choices can help support healthy digestion, control hunger, and reduce fluid retention. They may also promote weight loss and make meals feel more filling and satisfying.

1. Tuna and chickpea salad

Ingredients:

• 2 ½ cups (500 g) dried chickpeas

• 2 cans tuna in water, drained

• 1 onion, chopped

• 1 green bell pepper, chopped

• 2 tomatoes, chopped

• 1 bunch chopped fresh herbs

• 2 tablespoons olive oil

• 1 teaspoon salt

Directions:

Soak the chickpeas in water for 12 hours, making sure the water level is about 2 inches above the beans. After soaking, drain them and transfer the chickpeas to a pressure cooker, then add enough fresh water to fully cover them.

Cook for 30 minutes and drain. Transfer the chickpeas to a bowl, add the tuna, onion, tomato, bell pepper, and herbs, and mix gently. Season with salt and olive oil, and serve warm or cold.

According to the Dietary Guidelines for Americans, beans, peas, and lentils can count toward both the vegetable and protein food groups as part of a healthy eating routine.

2. Baked fish fillet with vegetables

Ingredients:

• 1 lb (500 g) fish fillets

• 2 medium carrots

• 1 head of broccoli

• 2 tomatoes, sliced

• 1 onion, sliced

• 1 red bell pepper, sliced

• Juice of ½ lemon

• 1 teaspoon salt

• Black pepper to taste

• 4 tablespoons olive oil

Directions:

Wash and slice the carrots, cook in a pot of water until al dente, then drain and set aside. Wash and chop the broccoli and set aside. Season the fish with salt, black pepper, and lemon juice.

Grease a baking dish with 2 tablespoons of olive oil and arrange the onion, tomato, carrot, bell pepper, and broccoli. Sprinkle a little salt over the vegetables. Place the fish fillets on top of the vegetables and drizzle with the remaining 2 tablespoons of olive oil.

Bake in a preheated oven at 350°F (180°C) for 30 minutes. Remove from the oven and serve. This recipe makes 2 servings.

According to the American Heart Association, replacing saturated fats with unsaturated fats such as olive oil is part of a heart-healthy eating pattern.

3. Zucchini and hearts of palm spaghetti with watercress pesto

Ingredients:

• 1 large zucchini, cut into spaghetti-like strands

• 7 oz (200 g) hearts of palm, cut into spaghetti-like strands

• 1 onion, sliced thin

• 2 garlic cloves

• 1 bunch watercress

• ½ bunch cilantro

• 5 tablespoons extra virgin olive oil

• 15 raw unsalted almonds

• Juice of 1 lemon

• ½ teaspoon salt

• Black pepper to taste

Directions:

Blanch the hearts of palm in boiling water for 1 minute, then drain and set aside. Heat 1 tablespoon of olive oil in a skillet and sauté the onion. Add the hearts of palm and zucchini, sauté for 2 more minutes, and set aside.

To make the pesto, blend the watercress, garlic, cilantro, remaining olive oil, lemon juice, and almonds until smooth. Add the salt and black pepper, then mix the pesto with the hearts of palm and zucchini. This recipe makes 4 servings and can be served with baked fish, for example.

4. Cauliflower rice

Ingredients:

• 1 ½ lb (700 g) cauliflower, cleaned and chopped

• ½ tablespoon olive oil

• 2 garlic cloves, minced

• 1 cup (80 g) onion, diced

• 1 cup boiling water

• 1 teaspoon salt

• Black pepper to taste

Directions

Place the chopped cauliflower in a food processor and pulse until it looks like rice, or grate it by hand. Heat the olive oil in a pan and sauté the garlic and onion over medium heat for 2 minutes.

Add the processed cauliflower, boiling water, salt, and black pepper. Cover the pan and cook for about 10 minutes, or until the water has evaporated. This recipe makes 4 servings and can be served with chicken and a green salad.

5. Low carb spinach quiche

Ingredients:

• ½ cup almond flour

• ¼ cup olive oil

• ½ teaspoon salt

• 1 bunch spinach, washed

• 4 eggs

• ¼ cup plant-based milk, such as oat, almond, or cashew milk

• 1 teaspoon baking powder

• 4 oz (1 cup) grated Parmesan cheese

Directions:

Mix the almond flour, olive oil, and salt in a dish until a dough forms. Press the dough into the bottom and sides of a baking dish or springform pan. Bake in a preheated oven at 350°F (180°C) for 15 to 20 minutes and set aside.

Sauté the spinach in a drizzle of olive oil for 2 minutes. Remove from the heat and add the eggs, plant-based milk, baking powder, and cheese, mixing slowly until combined.

Pour this mixture over the crust and bake for 20 minutes, or until golden brown. To check if it is done, gently insert a toothpick or fork. This recipe makes 4 servings and can be served with roasted vegetables, sautéed vegetables, or a leafy salad.

6. Chicken with okra

Ingredients:

• 7 oz (200 g) skinless chicken breast

• 7 oz (200 g) chopped okra

• ½ tomato, diced

• Juice of 1 lemon

• 2 garlic cloves, minced

• ½ onion, diced

• 2 bay leaves

• 1 tablespoon olive oil

• ½ teaspoon salt

• Black pepper to taste

• 1 teaspoon parsley

Directions:

Wash, dry, and slice the okra. Place it in a dish, drizzle with lemon juice, and set aside. Heat the olive oil in a pan and sauté the onion and garlic. Add the chicken breast, parsley, salt, black pepper, and diced tomato, and cook for 3 more minutes.

Add the okra and continue cooking over low heat until it is tender. This recipe makes 1 serving and can be served with a black-eyed pea salad and vegetables, for example.

7. Low carb cauliflower and chicken casserole

Ingredients:

• 1 head of cauliflower

• 10 oz (300 g) cooked shredded chicken

• 1 garlic clove, minced

• ½ white onion, grated

• ½ cup homemade tomato sauce

• 1 teaspoon salt

• Black pepper to taste

• 1 tablespoon olive oil

• ½ teaspoon thyme

• ½ cup (50 g) grated Parmesan cheese

Directions:

Wash the cauliflower and cut it into florets. Cook it in a pot of water until soft. Drain and process until it reaches a mashed texture, then set aside.

Heat the olive oil in a pan and sauté the garlic and onion for 2 minutes. Add the shredded chicken, tomato sauce, salt, thyme, and black pepper, and cook for 2 more minutes. Transfer this mixture to a baking dish and cover with the cauliflower mash.

Top with grated parmesan cheese and bake in a preheated oven at 350°F (180°C) for 20 minutes, or until golden brown. This recipe makes 4 servings and can be served with roasted vegetables, grilled vegetables, or a fresh leafy salad.