21 Easy and Healthy Low-Carb Lunch Ideas

A low-carbohydrate diet can be uncomplicated and tastier than you might think. Easy and healthy low-carb lunch ideas include spinach salad, cauliflower steak, turkey burgers, and other lunches.

A low-carbohydrate diet—often referred to simply as low-carb—can be uncomplicated and tastier than you might think. A diet is low-carb when it includes less than 130 grams of carbs per day, and research has shown that following a low-carb diet can help you feel healthier and lose weight. These low-carb lunch ideas can be served alongside other dishes or as the main course — either way, they’ll leave you feeling satisfied and healthy.

1. Spinach salad

If you’re on a low-carb diet and seeking a light lunch, salad is an excellent choice. Kale is a constant in healthy diets, but spinach is another delicious low-carb option.

To make a simple and healthy spinach salad, toss clean raw spinach in a bowl with olive oil, balsamic vinegar, salt, and pepper. Two cups of spinach contain only about 2 grams of carbs, plus vitamin C and minerals like selenium and zinc.

2. Cauliflower steak

You’ll see cauliflower a couple of times throughout this list due to its versatility, nutritional value, and low carb count: an entire medium-sized head of cauliflower contains 29 grams of carbs, which means one cup of chopped cauliflower contains 5 grams of carbs.

To make cauliflower steak, preheat your oven to 400 degrees Fahrenheit and line a baking tray with parchment paper for easier clean-up. Slice a cauliflower head into thick slices of an inch or less. Pour 1/3 cup olive oil into a small bowl and add ½ teaspoon salt and red chili flakes, plus ¼ teaspoon each of pepper, garlic powder, and paprika. Brush this mixture onto the cauliflower slices and bake for about 25 minutes, flipping halfway through.

Eat alone or with the spinach salad above.

3. Raw vegetables with baba ganoush

Forget the hummus and start dipping your veggies in baba ganoush. Hummus may be your first instinct, but chickpeas are relatively high in carbohydrates.

You can buy baba ganoush at the grocery store or make your own at home. Its main ingredient is eggplant, a healthy fruit often mistaken for a vegetable. Eggplant is low in carbs and high in calcium, potassium, and magnesium. One ¼ cup serving of baba ganoush should contain less than 8 grams of carbs plus 2 grams of protein and 4 grams of fiber.

Slice some raw veggies like bell peppers and broccoli, and start dipping.

4. Turkey burger with lettuce

One serving of ground turkey contains zero carbs and 16 grams of protein in addition to phosphorus, potassium, and selenium. Season a turkey patty with salt and pepper and sizzle in a skillet with olive oil for about 5 minutes until cooked and sandwich between lettuce leaves.

5. Rice cake with avocado

Swap the toast for a rice cake and have a low-carb twist on avocado toast. One plain rice cake contains 7.5 carbs, half the amount in one slice of bread.

Two tablespoons of avocado include zero carbs, and eating at least one avocado every week may reduce your risk of cardiovascular disease. Top the avocado with sliced radishes for an extra pop of color and nutritional value.

6. Pesto chicken

Meats are carb-free, and chicken breast is no exception. To make pesto chicken, you will need chicken breasts and enough pesto to coat them. Cook the chicken for 5-6 minutes per side or until thoroughly cooked, then top them with extra pesto and enjoy.   

7. Cajun shrimp

Shrimp is carb-free and packed with protein, vitamins, and minerals — not to mention it cooks in less than 4 minutes. To make Cajun shrimp, season shrimp with Cajun seasoning (typically a mixture of paprika, thyme, garlic powder, onion powder, salt, and a dash of cayenne) and cook in a skillet over medium-high heat. 

8. Roasted keto “potatoes”

Radishes can make a convincing potato substitute — and one radish only contains .06 grams of carbs. Radishes are high in vitamins C, K, and B6, as well as niacin and folate.

To make roasted radishes, you’ll need 7 ounces of radishes, two tablespoons of olive oil, thyme, sea salt, and pepper. Although these roasted radishes are simple to prepare, they will need between 45 and 60 minutes in the oven. Tip: Make a lot at once, so you can reheat them and add them to other meals later.

9. Burrito bowl with cauliflower rice

Cauliflower rice is created by chopping or blending raw cauliflower into rice-sized pieces. To make cauliflower rice taste like Mexican rice, cook onion and jalapeño in a skillet over medium heat for 5 minutes before adding 2 teaspoons minced garlic and 2 tablespoons tomato paste. After cooking for 1 minute, add 1 teaspoon of cumin, 1 teaspoon of salt, and the cauliflower rice. Cook for 5 minutes and serve with Pico de Gallo, cilantro, and whatever carb-free meat you please.

10. Sautéed lemon herb zucchini

For this lunch idea, heat a skillet over medium heat and add olive oil, chopped garlic, and lemon zest. Add chopped zucchini and sauté until tender, about 7 minutes. Season the mixture with salt, pepper, and lemon juice.

11. Broccoli salad

Broccoli salad requires little prep, but it does need to marinate once prepared. First, you'll chop the raw broccoli into bite-sized pieces and roughly chop 1/4 of the raw onion. Make the dressing by mixing 1/4 cup mayonnaise with apple cider vinegar and sweetener. Add this to the broccoli-onion mixture and let it chill in the fridge for 3 hours, and enjoy. There are only 7 grams of carbs in 100 grams of broccoli.

12. Stuffed bell peppers

Bell peppers are a great source of antioxidants, beta carotene, and vitamin C. One cup of chopped bell pepper contains about 6 grams of carbs. To make this healthy snack into a meal, stuff them with cooked ground beef, cheese, and seasonings before popping them in the oven for 30 minutes.

13. Tuna salad

To make tuna salad, use one can of strained albacore tuna. Add 1/2 cup of mayonnaise, 1/4 diced onion, and 120 grams of sliced celery to the tuna and add lemon juice, 1 tablespoon of mustard, 2 teaspoons of dill, plus salt and pepper to taste.

14. Chicken lettuce wraps 

To make chicken lettuce wraps, add half a chopped onion to a skillet with oil and cook before adding 1 teaspoon of garlic powder, ½ teaspoon of ground ginger, and 1 pound of ground chicken. Sauté until the chicken cooks thoroughly. Spoon the meat into large lettuce cups (iceberg works well) and drizzle with an Asian-style dressing of your choice. A serving of this meal will only contain about 2% of your daily value of carbs. 

15. Grilled vegetables

Zucchini, bell peppers, and onions work well, but you’re free to choose whichever low-carb veggies you like — and make sure you cut them into similar-sized pieces to cook evenly. Marinate the chopped veggies in Italian dressing for at least 4 hours, drain, and cook in a covered pan until they reach your desired consistency. 

16. White bean caprese salad

To make this salad, combine white beans, cherry tomatoes, mozzarella, minced garlic, and fresh basil. Drizzle with balsamic vinegar and olive oil, then add salt and pepper to taste. One serving of this salad contains 20 grams of carbs.

17. Poached salmon

Poached salmon is one of the simplest ways to enjoy this nutritious, carb-free fish. To make poached salmon, pour ½ cup white wine and ½ cup water into a pan over a bed of fresh parsley, sliced shallot, and fresh dill. Bring the liquid to a simmer and place lightly salted salmon filets in the pan. Cover and simmer for 5-10 minutes, then serve with lemon.

18. Avocado smoothie

When on the go, this avocado smoothie can go with you! For one smoothie, you’ll blend half a cup of coconut milk, 1 chopped avocado, 1 cup of ice, and optional protein powder or sweetener.

19. Mushroom onion scramble

Skipped breakfast? Have it for lunch and enjoy the anticancer and anti-inflammatory benefits of mushrooms with chopped onions. Sauté them together in a pan for a few minutes while you whisk your eggs, then add the eggs to the pan and continue cooking until done.

20. Sautéed lemon kale

Chop some kale and heat oil in a large nonstick pan. Add chopped garlic and sauté until fragrant before adding the kale. Add a few squeezes of lemon and a tablespoon of water before covering the pan to steam the kale, but check it frequently. You'll know the kale is ready when it's a bright green color — at that point, you can top it with some salt and pepper and dig in.

21. Greek salad with feta

A Greek salad comes together quickly with mixed greens, cucumbers, nutritious kalamata olives, and low-carb feta cheese. You can make your dressing using olive oil, minced garlic, red wine vinegar, and dried oregano.

Remember, most of the above recipes can be adjusted, mixed, matched, or eaten as leftovers. Armed with these healthy low-carb lunch ideas, you’ll always look forward to lunchtime!