Fuel yourself from the inside out with these delicious new gut-healthy lunch recipes! From towering sandwiches to colorful salads to cozy soups, there are so many great options. A healthy gut promotes digestion, supports immune health, and even helps reduce unpleasant symptoms like fatigue and headaches. These recipes contain at least 6 grams of fiber per serving, are made with prebiotic- and/or probiotic-rich ingredients, and meet gut health parameters. Enjoy a satisfying and healthy lunch like Broccoli Melts or Chickpea and Sweet Potato Grain Bowls.
broccoli melts
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Julia Bayless
These Broccoli Cheese Melts are a rich, creamy sandwich that combines crispy, tender broccoli with a layer of melted cheese between two slices of crispy bread. These 20-minute cheese melts are the ultimate comfort food packed with everyone’s favorite cheesy goodness. These sandwiches crisp up on the stovetop, but if you have a sandwich press, you can use that instead.
Creamy white chili, sweet potato and white beans
Photographer Victor Protacio, Food Stylist Sally McKay, Prop Stylist Hannah Greenwood
A creamy white chili and sweet potato bowl is the perfect comfort food to warm you up from the inside out. This hearty, plant-based dish blends the subtle sweetness of white beans and sweet potatoes into a rich, flavorful soup, with chopped green chiles adding warmth.
veggie wrap
Photographer: Bree Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are loaded with vegetables like zucchini, peppers, and spinach. Vegetables cook quickly in a frying pan, so you can have an easy lunch in no time. Hummus contains plant-based proteins that keep the wrap from drying out.
Chickpea and sweet potato grain bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This sweet potato and chickpea bowl will make your stomach happy! This nutrient-rich bowl is packed with fiber and antioxidants to support a healthy digestive system. A gluten-free ancient grain, sorghum is rich in fiber and essential nutrients that aid digestion and support gut health. A tangy yogurt-based drizzle boosts probiotics.
Kale salad with roasted squash and lentils
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This pumpkin lentil salad has 14 grams of fiber and is packed with kale, a powerful prebiotic that primes a healthy gut. This salad comes assembled in a mason jar, so you can prepare it the night before and use it for a healthy grab-and-go lunch the next day.
butternut squash mac & cheese
Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This rich and creamy Butternut Squash Mac and Cheese is flavored with roasted squash mixed in a cheese sauce flavored with fresh sage for a delicious plant-based meal any time of the day.
pre-made cabbage salad
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This make-ahead cabbage salad is the perfect dish that gets even better over time. As it sits, the flavors meld, with the crunchy cabbage and soft, nutty farro soaking up the tangy dressing. It’s perfect for meal prep and entertaining, as it not only has a long shelf life, but also improves in taste over time, making your life easier and providing a delicious meal.
Stomach-friendly vegetable sandwich
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This high-fiber sandwich includes a tangy yogurt spread for a boost of probiotics and shaved asparagus to provide just the right amount of prebiotics to support a healthy gut. Shaved asparagus is the best way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler to peel the skin lengthwise from the spears.
Roasted broccoli and kimchi bowl
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
This balanced kimchi bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and have additional benefits for gut health. Gochugaru is a Korean chili powder that is characterized by its smoky sweetness and mild spiciness. Alternatively, you can also use a combination of crushed red pepper and paprika.
sheet pan roasted butternut squash soup
Photographer: Robbie Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Lindsay Lauer
By roasting the vegetables in the oven and then blending them, the flavor of the vegetables becomes even deeper, creating a rich and flavorful autumn soup. We love the sweet, nutty flavor of butternut squash, but you can substitute any winter squash with a similar texture, such as acorn, honey nut, or pumpkin squash.
buffalo cauliflower grain bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsay Lower
This Buffalo Cauliflower Grain Bowl is a delicious and healthy alternative to traditional buffalo wings, packed with gut-healthy fiber and plant-based protein. A variety of fresh, colorful vegetables are topped with cooked brown rice, making it quick to prepare. You can also replace rice with another whole grain.
high protein vegetable sandwich
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula helps ease blood sugar spikes and keep you feeling full until your next meal.
crunchy chopped salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This chickpea and cabbage salad includes carrots and cucumber, a quartet of ingredients that all start with “C.” This chopped salad is packed with fiber and prebiotic chickpeas to promote gut health. Green cabbage keeps the color vibrant and fresh, but red cabbage works just as well.
grilled cabbage with cheese
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Purcell, Food Stylist: Emily Neighbors Hall
This warm cabbage grilled cheese has it all: melty cheese, tender cabbage, and crispy sweet and sour apple slices. This sandwich is perfect for lunch or dinner with a green salad. Spreading a thin layer of mayonnaise on the outside of the bread is a great way to toast grilled cheese golden brown without relying on butter.
Beet salad with goat cheese and balsamic vinaigrette
Photographer: Rachel Malek, Food Stylist: Holly Driesman, Prop Stylist: Adeline Evans
This Beet Salad with Goat Cheese and Balsamic Vinaigrette is a flavorful blend of earthy beets, tangy balsamic vinegar, and creamy goat cheese. The orange adds a citrusy brightness, while the arugula adds a peppery accent.
High protein tuna and chickpea salad sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This tangy tuna sandwich has even more protein from chickpeas. Adding some of the chickpeas to the tuna adds texture and helps the filling hold together. The combination of garlic and Sriracha adds a fun kick, but feel free to choose your favorite alternative hot sauce, or skip it entirely for a milder flavor.
french onion cabbage soup
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This French Onion Cabbage Soup is a creative twist on a classic soup that brings a new level of comfort to this warming soup. This version replaces some of the onions with caramelized cabbage. Infused with sweet onions and topped with cheesy croutons, the flavorful soup is satisfying yet with a veggie-filled twist.
No-cooking white bean and spinach caprese salad
This easy White Bean and Spinach Capri Salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil, and tangy balsamic vinegar, but with tender white beans and fresh baby spinach is added to the mix. If you can’t find mozzarella pearls, cut or tear fresh mozzarella balls into bite-sized pieces instead. If you like your salads with a little kick, try replacing the spinach with arugula.
