23 Low-Carb Lunch Recipes That Are Quick to Make

Let’s take a closer look at 23 and what it genuinely offers.

Lunch is often the meal where a low-carb diet gets tested the hardest — you’re busy, you’re hungry, and the easy options are rarely low-carb friendly. These recipes solve that problem by being quick to prepare while keeping carbs in check, so lunchtime doesn’t derail the rest of your day.

23: Low-Carb Lunch Recipes: Curried Chicken Salad Stuffed Avocados

Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4

Ingredients

2 cups cooked, shredded chicken; 1/3 cup mayonnaise; 1 tablespoon curry powder; 1/4 cup chopped celery; 1/4 cup chopped red onion; 1/4 cup raisins or dried cranberries; salt and pepper to taste; 2 ripe avocados, halved and pitted

Directions

Combine chicken, mayonnaise, curry powder, celery, onion, and raisins in a bowl, and season with salt and pepper. Scoop out a bit of avocado flesh from each half to make room for the filling, then divide the chicken salad among the avocado halves and serve.

Barbecue Chicken Salad

Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4

Ingredients

4 cups chopped romaine lettuce; 2 cups shredded cooked chicken tossed with sugar-free barbecue sauce; 1/2 cup black beans (optional, omit for stricter low-carb); 1/2 cup corn kernels; 1/2 cup shredded cheddar cheese; 1/4 cup diced red onion; 1 avocado, diced; ranch or barbecue-ranch dressing

Directions

Layer the lettuce in a large bowl or divide among plates. Top with barbecue chicken, cheese, onion, and avocado, then drizzle with dressing before serving.

Avocado Lime Tuna Salad

Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 2

Ingredients

2 cans tuna, drained; 1 ripe avocado, mashed; juice of 1 lime; 2 tablespoons chopped cilantro; 2 tablespoons diced red onion; salt and pepper to taste

Directions

Mash the avocado in a bowl, then mix in tuna, lime juice, cilantro, and onion. Season with salt and pepper and serve over greens or in lettuce cups.

Turkey Salad Wrap

Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 2

Ingredients

1 cup diced cooked turkey; 2 tablespoons mayonnaise; 1 tablespoon Dijon mustard; 1/4 cup diced celery; large lettuce leaves (for wrapping)

Directions

Combine turkey, mayonnaise, mustard, and celery in a bowl. Spoon the mixture onto lettuce leaves, wrap, and serve.

Chipotle Pulled Pork Lettuce Wraps with Avocado Aioli

Prep Time: 15 minutes (plus slow-cooked pork) | Total Time: varies | Servings: 4

Ingredients

2 cups chipotle-seasoned pulled pork; large lettuce leaves; 1 avocado; 1/4 cup mayonnaise; 1 clove garlic, minced; juice of 1/2 lime; salt to taste

Directions

Blend the avocado, mayonnaise, garlic, lime juice, and salt into a smooth aioli. Spoon warmed pulled pork onto lettuce leaves, top with aioli, and wrap to serve.

Fajita Chicken Salad

Prep Time: 20 minutes | Total Time: 20 minutes | Servings: 4

Ingredients

2 cups sliced grilled chicken seasoned with fajita spices; 1 bell pepper, sliced and sautéed; 1/2 onion, sliced and sautéed; 4 cups chopped romaine; 1/2 cup shredded cheese; sour cream and salsa for topping

Directions

Arrange the romaine on plates, then top with chicken, sautéed peppers and onions, and cheese. Finish with sour cream and salsa.

Fiesta Chicken Salad

Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4

Ingredients

2 cups shredded rotisserie chicken; 1 cup halved cherry tomatoes; 1/2 cup diced avocado; 1/4 cup chopped cilantro; 1/4 cup diced red onion; juice of 1 lime; 2 tablespoons olive oil; salt and pepper to taste

Directions

Combine all ingredients in a large bowl and toss gently with the lime juice and olive oil. Season with salt and pepper and serve chilled or at room temperature.

Turkey, Kale, and Cauliflower Soup

Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 6

Ingredients

1 pound ground turkey; 1 small head cauliflower, chopped into florets; 2 cups chopped kale; 4 cups chicken broth; 1 onion, diced; 2 cloves garlic, minced; salt, pepper, and Italian seasoning to taste

Directions

Brown the turkey with onion and garlic in a large pot. Add broth and cauliflower, and simmer until the cauliflower is tender, about 15 minutes. Stir in kale and seasoning, and cook a few more minutes until wilted.

Low-Carb Lunch Recipes: Salmon Asparagus

Prep Time: 10 minutes | Total Time: 25 minutes | Servings: 2

Ingredients

2 salmon fillets; 1 bunch asparagus, trimmed; 2 tablespoons olive oil; 1 lemon, sliced; salt, pepper, and garlic powder to taste

Directions

Preheat oven to 400°F. Arrange salmon and asparagus on a baking sheet, drizzle with olive oil, season, and top with lemon slices. Bake 12-15 minutes until the salmon flakes easily.

Avocado Tuna Salad

Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 2

Ingredients

2 cans tuna, drained; 1 avocado, diced; 2 tablespoons mayonnaise; 1 tablespoon lemon juice; salt and pepper to taste

Directions

Mix all ingredients gently in a bowl, being careful not to mash the avocado too much, and serve over greens or with low-carb crackers.

Crab Salad with Fresh Coriander Dressing

Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4

Ingredients

1 pound lump crab meat; 4 cups mixed greens; 1/4 cup chopped coriander (cilantro); 2 tablespoons lime juice; 3 tablespoons olive oil; 1 clove garlic, minced; salt and pepper to taste

Directions

Whisk together coriander, lime juice, olive oil, garlic, salt, and pepper for the dressing. Arrange greens on plates, top with crab meat, and drizzle with the dressing.

Cream of Broccoli Soup

Prep Time: 10 minutes | Total Time: 30 minutes | Servings: 6

Ingredients

4 cups broccoli florets; 4 cups chicken or vegetable broth; 1 cup heavy cream; 1 onion, diced; 2 cloves garlic, minced; 1 cup shredded cheddar cheese; salt and pepper to taste

Directions

Sauté onion and garlic, then add broth and broccoli and simmer until tender, about 15 minutes. Blend until smooth, stir in cream and cheese, and season to taste.

Italian Harvest Soup

Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 6

Ingredients

1 pound Italian sausage; 4 cups chopped zucchini and squash; 1 can diced tomatoes; 4 cups chicken broth; 2 cups chopped spinach; 1 onion, diced; 2 cloves garlic, minced; Italian seasoning, salt, and pepper to taste

Directions

Brown the sausage with onion and garlic, then add tomatoes, broth, and squash, and simmer 20 minutes. Stir in spinach and seasoning, and cook until wilted.

Blackened Chicken and Avocado Salad

Prep Time: 15 minutes | Total Time: 25 minutes | Servings: 4

Ingredients

2 chicken breasts, seasoned with blackening spice and grilled; 4 cups mixed greens; 1 avocado, sliced; 1/2 cup halved cherry tomatoes; 1/4 cup red onion, sliced; olive oil and lime vinaigrette

Directions

Slice the grilled blackened chicken and arrange over the greens along with avocado, tomatoes, and onion. Drizzle with vinaigrette and serve.

Grilled Chicken Cabbage Salad

Prep Time: 15 minutes | Total Time: 25 minutes | Servings: 4

Ingredients

2 chicken breasts, grilled and sliced; 4 cups shredded cabbage (green and purple); 1 carrot, shredded; 2 tablespoons sesame oil; 2 tablespoons rice vinegar; 1 tablespoon soy sauce or coconut aminos; sesame seeds for garnish

Directions

Toss cabbage and carrot with sesame oil, rice vinegar, and soy sauce. Top with sliced chicken and sesame seeds before serving.

Wedge Salad

Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 4

Ingredients

1 head iceberg lettuce, quartered into wedges; 4 slices bacon, cooked and crumbled; 1/2 cup blue cheese crumbles; 1/2 cup halved cherry tomatoes; blue cheese dressing

Directions

Place a lettuce wedge on each plate and top with bacon, blue cheese, and tomatoes. Drizzle generously with blue cheese dressing.

Strawberry Chicken Poppy Seed Salad

Prep Time: 15 minutes | Total Time: 25 minutes | Servings: 4

Ingredients

2 chicken breasts, grilled and sliced; 4 cups mixed greens; 1 cup sliced strawberries; 1/4 cup sliced almonds; poppy seed dressing

Directions

Arrange the greens on plates, then top with chicken, strawberries, and almonds. Drizzle with poppy seed dressing and serve.

Asian Zucchini Noodle Bowl

Prep Time: 15 minutes | Total Time: 20 minutes | Servings: 2

Ingredients

2 zucchini, spiralized into noodles; 1 cup cooked, sliced chicken or shrimp; 2 tablespoons soy sauce or coconut aminos; 1 tablespoon sesame oil; 1 teaspoon grated ginger; 1 clove garlic, minced; green onions and sesame seeds for garnish

Directions

Sauté garlic and ginger in sesame oil, then add zucchini noodles and cook 2-3 minutes until just tender. Toss with soy sauce and cooked protein, and garnish before serving.

Lemon Garlic Chicken Skewers

Prep Time: 15 minutes (plus marinating) | Total Time: 30 minutes | Servings: 4

Ingredients

2 chicken breasts, cubed; juice of 2 lemons; 1/4 cup olive oil; 3 cloves garlic, minced; salt, pepper, and oregano to taste; skewers

Directions

Marinate the chicken in lemon juice, olive oil, garlic, and seasoning for at least 20 minutes. Thread onto skewers and grill until cooked through, turning occasionally.

Creamy Eggplant Salad

Prep Time: 15 minutes | Total Time: 35 minutes | Servings: 4

Ingredients

2 eggplants, roasted and cubed; 1/4 cup mayonnaise or tahini; 1 clove garlic, minced; 1 tablespoon lemon juice; chopped parsley for garnish; salt and pepper to taste

Directions

Roast the eggplant until soft, then cool slightly and toss with mayonnaise or tahini, garlic, and lemon juice. Season to taste and garnish with parsley.

Turkey Stuffed Peppers

Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4

Ingredients

4 bell peppers, tops removed and seeded; 1 pound ground turkey; 1 cup riced cauliflower; 1/2 cup shredded cheese; 1/2 cup marinara sauce; Italian seasoning, salt, and pepper to taste

Directions

Preheat oven to 375°F. Brown the turkey with riced cauliflower, marinara, and seasoning. Stuff the mixture into the peppers, top with cheese, and bake 25-30 minutes until the peppers are tender.

Pesto Baked Chicken

Prep Time: 10 minutes | Total Time: 30 minutes | Servings: 4

Ingredients

4 chicken breasts; 1/2 cup basil pesto; 1/2 cup shredded mozzarella; salt and pepper to taste

Directions

Preheat oven to 400°F. Season the chicken, spread pesto over each breast, and top with mozzarella. Bake 20-25 minutes until cooked through and the cheese is golden.

Low-Carb Lunch Recipes: Lettuce Wraps with Chicken and Avocado

Prep Time: 10 minutes | Total Time: 10 minutes | Servings: 4

Ingredients

2 cups shredded cooked chicken; 1 avocado, sliced; large lettuce leaves; 2 tablespoons ranch or chipotle mayo; shredded carrots for crunch

Directions

Lay out the lettuce leaves and fill each with chicken, avocado, carrots, and a drizzle of dressing. Fold or roll to wrap and serve.

The Bottom Line on These Low-Carb Lunch Recipes

None of these recipes takes very long to prepare, which makes them realistic options even on a packed workday. Rotating through a handful of these each week keeps lunch interesting without derailing your carb count, but remember that any single meal is only one piece of a larger picture — consistent low-carb eating, regular movement, and good sleep habits do far more for long-term results than any one recipe ever will.

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For general guidance on healthy weight management, see the resources available from Mayo Clinic.

Overall, 23 remains worth understanding before you decide.

Overall, 23 remains worth understanding before you decide.