13 Quick & Easy Low-Carb Lunch Ideas You’ll Love
Low-carb lunch ideas are meals designed to be low in carbohydrates, high in protein, and healthy fats. The idea behind a low-carb diet is to reduce the amount of carbohydrates in your diet, which can help you lose weight and improve your overall health. Many low-carb diets recommend eating foods that are high in protein, such as meat, fish, eggs, and dairy products, as well as healthy fats, such as avocado, nuts, and seeds.
Low-carb lunch ideas often include salads, soups, vegetable-based dishes, and protein-rich foods like chicken, fish, and tofu. They may also include low-carb snacks like nuts, seeds, and hard-boiled eggs. The goal of a low-carb lunch is to provide you with sustained energy throughout the afternoon while helping you maintain a healthy weight and improve your overall health.
Related: Low Carb Snacks
Mayo Clinic Minute: Low Carb Diet Finding And Cautions
Here are 20 Low Carb Lunch Ideas
Easy to make low-carb lunch ideas
10- Steak Salad
This is a delicious salad that is easy to make and only has 6g of carrots.
2 – Grilled Chicken With Broccoli
Ingredients
Roasted vegetables
- 1 cup Broccoli
- 10 cherry tomatoes, whole
- Salt and pepper to taste
- 1 tsp dried rosemary
- ½ cup olive oil
Fried chicken
- 1 boneless chicken breast
- 2 tbsp unsalted butter or olive oil for frying
- salt and pepper, to taste
- 1/2 cup vegetable broth
Instructions
- Preheat the oven to 400°F (200°C).
- Place the vegetables in a roasting pan. Sprinkle the salt, pepper, and rosemary over the vegetables. Pour the olive oil on top and mix.
- Bake for 20 minutes or until the vegetables are lightly browned.
- Heat the olive oil in a frying pan over medium heat. Season the chicken with salt and pepper and cook until is brown. Add vegetable broth and cook for about 15 minutes.
- Plate the chicken and roasted vegetables, enjoy
Total carbs: 55g
3 – Kale Salad
This Kale Salad contains only 17g of carbs.
4 -Italian Chicken Salad
It’s a delicious recipe with only 15g of carbs.
5 – Ham And Egg In A Cup
6 – Spinach Mushroom Frittata
This easy Spinach Mushroom Frittata is ready in 20 minutes. It’s a delicious, perfect dish for lunch and has only 18 g of carbs.
7 – Turkey and Cheese Roll-ups
Ingredients
- 6 slices of deli turkey breast
- 3 slices of cheddar cheese
- 1 cup baby spinach leaves
- 2 10-inch whole grain tortillas 150g
Instructions
Top each tortilla with 1/2 cup of spinach, 3 slices of deli turkey, and 1 1/2 slices of cheddar cheese. Tightly roll each tortilla. Warm it up in the oven and enjoy.
8 – Chicken Caesar Salad
Ingredients
- 4 oz grilled chicken breast cut in pieces
- 2 tbsp low-carb Caesar dressing
- 1 tbsp grated Parmesan cheese
- 1 large or 2 small heads of romaine lettuce
Instructions
Rinse, dry and chop the romaine lettuce into bite-sized pieces.
Place in a large serving bowl and add the rest of the ingredients. Drizzle with caesar dressing and toss gently until lettuce is evenly coated.
9 – Cheesy Sausage Balls
Delicious Cheesy sausage balls, low carb , you can serve with a green salad.
10 – Tuna Salad
Ingredients
- 1 can (6 ounces) water-packed tuna
- 1⁄3 cup chopped cucumber
- 1⁄3 cup chopped tomato
- 1⁄3 cup chopped avocado
- 1⁄3 cup chopped celery
- 1⁄3 cup chopped radishes
- 1 cup chopped romaine lettuce
Dressing
- 4 teaspoons extra-virgin olive oil
- 2 tablespoons fresh lime juice
- 2 cloves garlic, finely chopped
- Salt and pepper to taste
Instructions
To make the salad, Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.
To make the dressing, Mix the olive oil, lime juice, garlic, and pepper. Drizzle over the salad.
18 g carbohydrate
These are just a few ideas to get you started, but there are many more delicious and healthy low-carb lunch options out there. Be sure to choose foods that fit your dietary needs and preferences.
11 – Vegetable Quiche Cups To Go
These vegetable cups only contain 3g of carbohydrates
Ingredients
- 1 package (10 ounces) frozen chopped spinach
- 3⁄4 cup liquid egg substitute
- 3⁄4 cup shredded reduced-fat cheese
- 1⁄4 cup diced read bell peppers
- 1⁄4 cup diced onions
Instructions
Microwave the spinach for 21⁄2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups.
Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.
These quiche cups can be frozen and reheated in the microwave.
12 – Oven Roasted Vegetables
This is a nutritious lunch that contains only 15g of carbohydrates.
Ingredients
- 1 medium zucchini, cut into bite-size pieces
- 1 medium summer squash, cut into bite-size pieces
- 1 medium red bell pepper, cut into bite-size pieces
- 1 medium yellow bell pepper, cut into bite-size pieces
- 1 pound fresh asparagus, cut into bite-size pieces
- 1 red onion
- 3 tablespoons extra-virgin olive oil
- Salt and pepper to taste
Instructions
Heat the oven to 450°F.
Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat.
Spread in a single layer in the pan.
Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
13 – Zucchini Puffs
Zucchini is rich in vitamins and minerals according to the USDA National Nutrient Database, vitamins include vitamin C, B6, A, E, K sodium, iron , zinc and magnesium . It is also low in calories and carbs. 100 g serving of raw zucchini contains 3.1g of carbs.
Ingredients
- 2 medium zucchini
- 1/3 cup grated Parmesan cheese
- 1/3 cup mayonnaise
- 1/2 tsp garlic powder
- 1/4 tsp oregano
- 1/2 tsp lemon pepper
Slice zucchini into 36 1/4″ rounds. In a small bowl, combine the remaining ingredients.
Spread each slice with thin layer of mayonnaise mixture & place it on broiler pan. Cover and refrigerate up to 24 hours.
Broil 5″ from the heat for about 60 seconds or until the tops are golden brown.
