55 Low-Carb Lunch Ideas You’ll Actually Be Excited to Eat
- Oops!Something went wrong.Please try again later.
Following a low-carb diet can potentially help you lose weight, lower your cholesterol and blood pressure and reduce your risk for type 2 diabetes. It’s no wonder you’ve decided to give it a go. (We salute you!) But you still want to eat meals that are quick and easy, not to mention delicious…and we have just the ticket. Read on for 55 low-carb lunch ideas that will make it a breeze to stick to your new meal plan.
What Are the Most Filling Low-Carb Foods?
As much as we love to fill up on bread, we know the feeling is fleeting—and there’s nothing as disappointing as getting a hunger pang 30 minutes after lunch. Instead, reach for a combination of lean proteins (like chicken breast or turkey), healthy fats (like avocado, nuts and Greek yogurt) and fiber-rich vegetables (like broccoli or kale) to keep you full without all the carbs.
What Can I Eat for Lunch Instead of Bread?
If your ideal lunch is a triple decker club sammie or you always say yes to the bread with your salad, don’t fret. There are plenty of alternatives that make a satisfying meal (and they don’t all involve swapping your bun for lettuce leaves). We’re big fans of salads that incorporate lots of textures and plenty of protein, or hefty bowls that swap rice for cauliflower or zucchini.
86 Keto Dinner Recipe Ideas to Try Tonight
55 Low-Carb Lunch Ideas
1. Cold Sesame Cucumber Noodles (14g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 10 minutes
Why We Love It: <15 minutes, no cook, vegetarian
Adding store-bought baked tofu not only makes this recipe so easy to prepare, but it boosts the protein content to keep you full until dinnertime.
2. Bruschetta Chicken (6g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 40 minutes
Why We Love It: one pan, gluten free, dairy free
Why bother with breading when your chicken is crispy all by itself? The secret lies in making sure your skillet is hot enough to get everything well browned.
3. Whole30 Chicken Meatballs and Cauliflower Rice with Coconut-Herb Sauce (17g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 45 minutes
Why We Love It: Whole30, high protein
Nothing against traditional spaghetti and meatballs, but this low-carb lunch might be even better. The meatballs are juicy, tender and flavorful, but won’t put you in a carb coma by 3 p.m.
4. Family-Style Chicken Caesar Salad (8g Carbs)
The Minimalist Kitchen
Time Commitment: 35 minutes
Why We Love It: high protein, low carb
Skip the croutons for a dish that clocks in at just 8 grams of carbs per serving. With garlic, olives and Worcestershire in the dressing, we promise you won’t miss a thing.
5. Keto Steak and Blue Cheese Salad for One (8g Carbs)
Dana Carpender/The Keto for One Cookbook
Time Commitment: 5 minutes
Why We Love It: <15 minutes, keto, <10 ingredients
You don’t have to follow a keto diet to enjoy its low-carb benefits. This salad is impossibly quick and simple when you use leftover steak from last night’s dinner.
6. Pesto Zoodles (14g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 25 minutes
Why We Love It: vegetarian, gluten free, <30 minutes
Between the sauce and the zucchini noodles, you’re looking at just 14 grams of carbs in one meal. This might be a diet miracle (and a delicious one, at that).
7. Low-Carb Pesto and Turkey Cucumber Roll Ups (2.5g Carbs)
Ambitious Kitchen
Time Commitment: 15 minutes
Why We Love It: <15 minutes, no cook, gluten free
This modern, healthy take on turkey pinwheels will inspire all the envy from your coworkers. Each roll-up contains just 2.5 grams of carbs and almost 4 grams of protein.
8. 20-Minute Shrimp Scampi Zoodles (16g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: one pan, <30 minutes
And you thought sticking to a healthy meal plan was going to be time-consuming. Want to make this dish even easier? Pick up some store-bought zoodles instead of spiralizing them at home.
9. Meal-Prep Turkey Meatballs with Zucchini Noodles (28g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 35 minutes
Why We Love It: high protein, make ahead
Sure, 28 grams of carbs per serving might seem like a lot (especially compared to others on this list), but think about how many carbs a bowl of angel hair would rack up.
10. Zucchini & Tomato Ragù (7g Carbs)
Helen Cathcart/Tuscany
Time Commitment: 20 minutes
Why We Love It: <30 minutes, low sugar
If there’s one thing we know for sure, it’s that zucchini is a (nearly) carbless wonder vegetable. Think of this dish as ratatouille’s elegant Italian cousin.
11. Tomato Salad with Grilled Halloumi and Herbs (8g Carbs)
Aubrie Pick/Great Tastes
Time Commitment: 10 minutes
Why We Love It: <15 minutes, <10 ingredients
Not only does this salad feature grilled halloumi cheese (a major selling point for us), but it comes together in ten minutes. Swoon.
12. Meal-Prep Creamy Kale Caesar Salad (8g Carbs)
100 Days of Real Food
Time Commitment: 15 minutes
Why We Love It: make ahead, <15 minutes, <10 ingredients
We see your store-bought $15 kale salad and raise you this homemade version dressed in an irresistible lemon-sour cream dressing. And psst: It costs less than $3 per serving to make.
13. Greek Yogurt Chicken Salad Stuffed Peppers (16g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why We Love It: <30 minutes, high protein
This isn’t your mother’s chicken salad (no offense, Mom). We’re swapping the mayo for Greek yogurt and sandwich bread for crispy bell peppers. Lunch rut, be gone.
14. Thai Lettuce Wraps (9g Carbs)
Erin McDowell
Time Commitment: 45 minutes
Why We Love It: low sugar, low carb
When it comes to cutting carbs, everyone knows the trusty lettuce wrap trick. What they don’t know is that the spicy flavors of Thai cuisine are a genius way to take lunch from standard to exciting.
15. Hemp-Crusted Baked Chicken Tenders (16g Carbs)
Gimme Some Oven
Time Commitment: 30 minutes
Why We Love It: <30 minutes, kid-friendly
If chicken tenders were a food group, they’d be our all-time favorite. So the fact that a diet-friendly version exists is music to our ears.
16. Chicken and Snap Pea Stir-Fry (11g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: <30 minutes, gluten free
If you can carve out 20 minutes on Sunday night for meal-prep, you’ll have healthy, ready-to-eat lunches prepared for the whole week.
17. Taco Cauliflower Rice Bowls (17g Carbs)
The Clean Eating Couple
Time Commitment: 30 minutes
Why We Love It: <30 minutes, high protein
You know that when it comes to tacos, it’s what’s inside that counts. With tasty cilantro cauliflower rice and all the fixings, you won’t even miss the tortillas.
18. Summer Chipotle Chicken Cobb Salad with Cilantro Vinaigrette (11g Carbs)
Pinch of Yum
Time Commitment: 1 hour, 10 minutes
Why We Love It: make ahead
There’s something about a cobb salad that makes us feel fancy even when we’re eating at our desk. This one has strawberries, avocado and corn to boot. Prep the toppings ahead of time and you can assemble as needed.
19. Spicy Stir-Fried Chicken and Shredded Brussels Bowls (19g Carbs)
Skinnytaste One and Done
Time Commitment: 25 minutes
Why We Love It: <30 minutes, high protein
Brussels sprouts in a stir-fry? Why the heck not? The way they get all caramelized and crispy around the edges is *chef's kiss.* The recipe makes enough for two, so double it if you want more leftovers.
20. Quiche with Gluten-Free Sweet Potato Crust (15g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 1 hour, 20 minutes
Why We Love It: crowd-pleaser, gluten free
Ditch the traditional crust and you’ve got yourself a low-carb slice of heaven. We’re filling our version with kale, but if you’re in the mood for a fridge cleanout, any green will work.
21. Mini Eggplant Pizzas (13g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 35 minutes
Why We Love It: gluten free, beginner-friendly, make ahead
You’ve heard of cauliflower pizza crust…but what about eggplant pizza crust? You can easily make these babies the night before, then heat them up the next day for a satisfying low-carb lunch.
22. Keto Pasta with Lemon-Kale Chicken (9g Carbs)
Dana Carpender/The Keto for One Cookbook
Time Commitment: 15 minutes
Why We Love It: <15 minutes
Ever heard of shirataki noodles? They’re made from yams, high in fiber and low in calories. The secret to making the meal extra easy is to buy kale from the grocery-store salad bar so you don’t even have to cook it. And if you’re not into chicken thighs, you can use boneless, skinless chicken breast too.
23. Mediterranean Tuna Salad (12g Carbs)
Lexi's Clean Kitchen
Time Commitment: 20 minutes
Why We Love It: <30 minutes, gluten free, dairy free
This upgraded tuna salad is tossed in a light red wine vinaigrette that will have your coworkers jealous that they didn’t bring tuna to the office.
24. Kung Pao Chicken (17g Carbs)
Stir-Fry
Time Commitment: 1 hour, 20 minutes
Why We Love It: one pan, <15 minutes
This takeout main uses a single skillet and only requires ten minutes to prep, plus you can make the sauce up to two months in advance. Use the hour of marinating to catch up on your Netflix queue.
25. Baked Sesame-Ginger Salmon in Parchment (21g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why We Love It: make ahead, <30 minutes, dairy free
Our motto, forever and always? Make it ahead. This 30-minute dish will leave you with minimal cleanup too, so you won’t even mind a little weekend meal-prep.
26. Sheet Pan Lemon Butter Veggies and Sausage (18g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 40 minutes
Why We Love It: sheet pan recipe, gluten free
A hands-off, low-carb dish that cooks on a single sheet pan? This one checks all the boxes. And because it makes six servings, you’ll have enough for the week and then some.
27. Cold Lemon Zoodles (8g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: <30 minutes, <10 ingredients
Zucchini noodles come to the rescue yet again, and we’re not mad about it—especially since this versatile, light lunch comes together in only 20 minutes.
28. Cacio e Pepe Cauliflower (8g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: <30 minutes, gluten free
Oh hey, lunch of our dreams. We’ll be eating you every day for the rest of forever. (It’s like fancy mac and cheese, minus the noodles.)
29. Zoodle Stir-Fry (18g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 22 minutes
Why We Love It: <30 minutes, beginner-friendly
Why do we love stir-fries? Their versatility and lightning-fast cook time, for starters. Plus, this dish is packed with so many veggies, you won’t even miss the rice.
30. Za’atar Chicken Bowls with Tomato and Cucumber Raita (5.5g Carbs)
Cotter Crunch
Time Commitment: 1 hour
Why We Love It: gluten free, high protein
If you thought watching your carbohydrate intake meant eating bland steamed veggies and plain chicken, we present this Middle Eastern-inspired bowl to change your mind.
31. Cauliflower Fried Rice with Crispy Tofu (21.5g Carbs)
Pinch of Yum
Time Commitment: 30 minutes
Why We Love It: <30 minutes, make ahead
Oh, cauliflower. What would we do without you? Certainly not make this 30-minute meal-prep recipe…or show it off to everyone in the office.
32. Zucchini Noodle Pad See Ew (22g Carbs)
Liz Moody/Healthier Together
Time Commitment: 50 minutes
Why We Love It: high protein, low carb
This healthy spin on a Thai favorite tosses wide zucchini noodles (instead of traditional rice noodles) in a gingery, garlicky sauce you'll go gaga for.
33. 20-Minute Paleo Egg Roll Bowls (8g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 20 minutes
Why We Love It: <30 minutes, high protein
All of the eating and none of the assembly? Yes, please. If you’re not yet on the egg roll bowl train (it’s a thing), now's the time.
34. Honey Mustard Sheet Pan Salmon (23g Carbs)
Aubrie Pick/Eat What You Love
Time Commitment: 45 minutes
Why We Love It: sheet pan recipe, high protein
This simple sheet-pan recipe will convert you into a seafood-for-lunch person for sure. (The key is not to heat it up in the microwave.)
35. 40-Minute Saag Paneer (14g Carbs)
Swayampurna Mishra/My Indian Kitchen
Time Commitment: 40 minutes
Why We Love It: vegetarian, low sugar, <500 calories
This Indian staple is loaded with yummy spices, and the leftovers get better and more flavorful the longer they sit in the fridge.
36. Vegan Keto Coconut Curry (10g Carbs)
Helene Dujardin/The Essential Vegan Keto Cookbook
Time Commitment: 35 minutes
Why We Love It: keto, low sugar, vegan
Plant-based? Check. Keto-friendly? Check. We knew there was a reason we liked this diet. This bowl is enhanced with protein powder and stevia, but you can leave both out if they’re not your thing.
37. Cumin Beef Stir-Fry (10g Carbs)
The Defined Dish
Time Commitment: 35 minutes
Why We Love It: gluten free, high protein
This Sichuan-style dish is spicy, aromatic and surprisingly easy to make. All you need is a searing-hot wok (or skillet) and an appetite.
38. Gochujang Chicken Stir-Fry (22g Carbs)
Stir-Fry
Time Commitment: 1 hour, 30 minutes
Why We Love It: high protein, one pan
Have you tried gochujang yet? The Korean chili paste is packed with funky flavor, and it's the key to this quick chicken dish.
39. Keto Chicken Pesto Burgers (3g Carbs)
Hey Keto Mama
Time Commitment: 30 minutes
Why We Love It: low carb, keto, high protein
We’ve found the definition of “no bun, no problem,” and it’s these protein-packed burgers. Serve ’em on a bed of spinach and don’t forget the cheese.
40. 15-Minute Skillet Pepper Steak (12g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 15 minutes
Why We Love It: one pan, <15 minutes, <500 calories
Give us a skillet and we’ll give you a reason to be excited for tomorrow’s lunch. This low-calorie dish takes less time to make than it does to order delivery.
41. Lemon Salmon with Garlic and Thyme (3g Carbs)
PureWow Editors
Time Commitment: 25 minutes
Why We Love It: high protein, beginner-friendly
Not only does this low-carb recipe only require six ingredients, but it's also ready in 25 minutes.
42. Zoodles with Tomato Sauce and Mozzarella (22g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 25 minutes
Why We Love It: <10 ingredients, <30 minutes, vegetarian
If you miss the pasta (which, TBH, we doubt you will), compensate by treating yourself to extra fresh mozz. You deserve it.
43. Shrimp with Cauliflower “Grits” and Arugula (13g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 30 minutes
Why We Love It: <30 minutes, high protein
Yup, we'll definitely be whipping up those goat cheese grits for breakfast, too. (Aren't you glad bacon and eggs are keto?)
44. Keto Sheet Pan Chicken and Rainbow Veggies (35g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 35 minutes
Why We Love It: sheet pan recipe, high protein
This dish contains a little more than a quarter of your daily recommended fiber. (Subtract those 6 grams of fiber from the total carbs and you're down to 29g net carbs per plate.)
45. Warm Ginger-Scallion Pork & Kale Salad (19g Carbs)
Kelsey Preciado/Unbelievabowl Paleo
Time Commitment: 10 minutes
Why We Love It: <15 minutes, Paleo
If you find kale tough to eat raw, sautéing it in honey-ginger dressing will be a major help. Coconut aminos is a popular soy sauce replacement in Paleo cooking, but if you’re not Paleo, you could also swap regular or low-sodium soy sauce or tamari in the dressing without issue.
46. Keto Instant Pot Greek Cauliflower Rice (6g Carbs)
Leslie Grow/Keto in an Instant
Time Commitment: 10 minutes
Why We Love It: Instant Pot recipe, keto
BRB, eating our weight in feta and kalamata olives. Plain cauli rice is kind of a snooze, but adding tons of flavorful vegetables is an easy fix. (P.S., low-carb pita bread exists at your grocery store.)
47. Everything Chicken Wings (1g Carbs)
MELLISSA SEVIGNY/SQUEAKY CLEAN KETO
Time Commitment: 55 minutes
Why We Love It: low carb, high protein, crowd-pleaser
Consider these your newest go-to Super Bowl appetizer. Save time by using store-bought everything bagel seasoning instead of mixing up your own.
48. Camarones al Mojo de Ajo (3g Carbs)
Esteban Castillo/Chicano Eats
Time Commitment: 15 minutes
Why We Love It: <15 minutes, <10 ingredients, high protein
Serve these garlic shrimp over cauliflower rice or low-carb pasta if you must. But they taste downright divine all by themselves.
49. Spicy Lemon-Ginger Chicken Soup (12g Carbs)
Photo: Nico Schinco/Styling: Aran Goyoaga
Time Commitment: 1 hour, 15 minutes
Why We Love It: make ahead, high protein, <500 calories
We love this soup for its simplicity, but it’s also totally customizable. Try kale instead of spinach, or add a little bit of rice for a richer version. One slurp and you’ll never look at canned chicken noodle soup the same way again.
50. Cauliflower Fried Rice (23g Carbs)
Photo: Liz Andrew/Styling: Erin McDowell
Time Commitment: 25 minutes
Why We Love It: <30 minutes, gluten free
A runny egg will never do you wrong, especially atop this takeout staple. If you don’t feel like making your own cauliflower rice, shortcut it by buying the packaged kind.
51. Tuna Salad with Yogurt, Capers and Za’atar (2g Carbs)
Romas Foord/Sea Salt and Honey
Time Commitment: 5 minutes
Why We Love It: <15 minutes, high protein
This O.G. lunch deserves the glow-up of a lifetime. Creamy Greek yogurt, briny capers and a few pantry staples can no doubt transform canned tuna into something spectacular.
52. Oven-Baked Buffalo Wings (3g Carbs)
Erin McDowell
Time Commitment: 45 minutes
Why We Love It: high protein, beginner-friendly
One bite, and you’ll be making these baked beauties for every game day you ever host. Serve them with a green salad and plenty of blue cheese or ranch dressing.
53. Poached Egg with Frisée and Arugula Salad (8g Carbs)
Tara Donne/Cooking Solo
Time Commitment: 15 minutes
Why We Love It: low sugar, <15 minutes
It turns out that all it takes to make a restaurant-quality poached egg is a dash of vinegar. It helps the egg white set neatly.
54. Salmon with Pesto and Blistered Tomatoes (11g Carbs)
Elizabeth Van Lierde & Abagail Halstead/Everyday Entertaining
Time Commitment: 35 minutes
Why We Love It: <10 ingredients, sheet pan recipe
You're only six ingredients and 35 minutes away from this stunning seafood dish, thanks to easy store-bought pesto. Plate it over greens or zucchini rice to keep the carbs low.
55. Instant Pot Keto Indian Butter Chicken (6g Carbs)
Leslie Grow/Keto in an Instant
Time Commitment: 20 minutes
Why We Love It: Instant Pot recipe, <30 minutes, high protein
This pressure cooker wonder is packed with protein and flavor, thanks to a mélange of warm spices and coconut cream.
