Boost your midday meal with these nutritious lunch recipes. Highlighting seasonal ingredients like cabbage, celery, lemon, and onions, these afternoon meals are perfect for winter. Plus, with less than 14 grams of carbohydrates and more than 15 grams of protein per serving, these dishes are satisfying choices that will help you maintain energy while meeting your nutritional goals. Recipes like Tuna Salad Lettuce Wraps and Ham and Spinach Quiche are great additions to your lunch routine.
Chopped chicken power salad
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Enjoy this hearty and colorful salad for lunch. The dressing is made in the same bowl as the salad, so the vegetables soak up every inch of flavor.
Tuna salad lettuce wrap
Heami Lee, Food Stylist: Emily Nabors Hall, Props Stylist: Christine Keeley
These tuna salad lettuce wraps are a fun lunch idea with anti-inflammatory benefits. Tuna provides protein and omega-3 fatty acids, and adding Greek yogurt to the dressing provides a protein boost. These wraps are stuffed with chopped apples, onions, and celery to provide a pleasant crunch.
ham and spinach quiche
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Phoebe Hauser
This ham and spinach quiche doesn’t require any dough, so it’s surprisingly easy to make on short notice. For a slightly different twist, swap out the cheddar for Gruyère or use Swiss chard in place of the spinach.
chicken salad sandwich
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shel Royster
What’s the secret to the best chicken salad? Use punchy, flavorful ingredients packed with flavor, like tangy herbs, tangy lemon juice, and sharp onions and shallots. This herb-filled chicken salad recipe is perfect served between two slices of whole wheat country bread, but it doesn’t stop there. Serve with crackers, wrapped in plastic wrap, or served over vegetables.
caprese quiche without crust
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
This light and fluffy crustless quiche is dotted with tomatoes, melted mozzarella, and flavorful pesto. And the best part is, you mix, assemble, and bake in a pie plate, so cleanup is easy. Enjoy as a quick breakfast or brunch, or serve with a mixed green salad for lunch.
Low Carb Chicken and Cheddar Lettuce Wrap
This fresh, crunchy wrap sandwich is loaded with veggies, but thanks to the chicken and cheese, you get a satisfying amount of protein. The most difficult part of this 10-minute recipe is rolling the sandwiches, but the parchment paper trick makes it infinitely easier.
Tangy chicken grape salad
Sweet red grapes and crunchy celery complement this chicken salad, while the slight tartness of the yogurt and lemon balance it out. I use rotisserie chicken for simplicity (look for unflavored to reduce sodium!), but you can also use leftover cooked chicken.
Skinless Spinach and Asparagus Quiche with Gruyère
A light spinach and asparagus quiche made with plenty of spring vegetables baked with flavorful Gruyère cheese, making this a light yet filling doughless quiche. Enjoy a slice for lunch with a salad.
cashew chicken lettuce wrap
This recipe yields tons of sweet and spicy ground chicken studded with crunchy cashews and celery, perfect for easy weeknight entertaining or meal prep.
cheesesteak salad
Inspired by the Philadelphia Cheesesteak, this salad features classic East Coast flavors without the hoagie roll. Add Worcestershire sauce and steak drippings to the dressing for even more flavor.
avocado tuna salad
Add a twist to canned tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess, with the tartness of lemon and the salty punch of feta. Romaine heart and cucumber provide a refreshing crunch.
air fryer tuna patty
These colorful and flavorful air fryer tuna patties are perfect for a quick lunch. It will hold its shape during cooking and will be soft on the inside and crispy on the outside. A tangy arugula and lemon mayonnaise sauce completes the meal.
Shrimp Knee Sours Meal Prep Bowl
With a whopping 41 grams of protein per serving, these bowls will stave off hunger pangs throughout the afternoon. If you want to change things up, feel free to substitute canned tuna or leftover roasted salmon for the shrimp.
spinach and mushroom quiche
Photographer: Jen Cosey
This healthy vegetarian quiche recipe is very simple. This is a quiche that doesn’t use dough! Filled with sweet wild mushrooms and flavorful Gruyère cheese. Enjoy for breakfast or brunch, or serve with a light salad for lunch.
Spinach and artichoke salad with parmesan vinaigrette
Inspired by a classic warming party dip, this simple salad can be served immediately or portioned into small lidded containers for delicious lunches throughout the week. To preserve the fresh taste of boiled eggs, we recommend adding them to your salad just before eating or in the morning before packing your lunch.
Cauliflower bowl with grilled asparagus and chicken sausage
Here, we swap out the cauliflower rice for regular rice and add pre-grilled asparagus. This adds bulk and fiber to the bowl. At lunchtime, reheat to braise and serve with a little pesto.
Turkey & Cheddar Lettuce Wrap
Crispy green lettuce leaves trap the stuffing inside this low-carb turkey wrap. Perfect for a quick lunch on the go.
Omelette with goat cheese and fresh herbs
The secret to this easy omelet is choosing a really great goat cheese. Besides goat cheese, eggs, and herbs, you can make the best omelet with just a few ingredients in your pantry and 20 minutes.
Caesar salad with cashew nut dressing and tofu “Croutons”
In this healthy salad, blended cashews and flaxseeds replace oil in the dressing, and seasoned tofu acts as a low-carb crouton alternative. Cashews are rich in potassium and iron, but they also contain more carbohydrates than many other nuts (8 grams per ounce compared to 4 grams for walnuts).
Avocado stuffed with salmon
Canned salmon is a valuable staple in your pantry and a practical way to incorporate heart-healthy omega-3-rich fish into your diet. Here, we pair it with avocado for an easy no-cook meal.
