Credit: Photographer: Ali Redmond.
Get the most out of your lunch break with these quick and easy lunch recipes. Each dish takes just 10 minutes or less to make so you’ll have a yummy meal ready in a jiff. They’re also mindful of carbohydrates while being lower in calories sodium and saturated fat to align with a diabetes-friendly eating pattern. They also feature fiber, healthy fats and protein-rich foods to help support steady blood sugar levels. Make sure to try options like our Cucumber-Spinach Wrap or our Easy Chickpea Salad Lunch Box for a delicious, blood sugar-friendly lunch.
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Cucumber-Spinach Wrap
Credit: Photographer: Ali Redmond.
This fresh and creamy cucumber-spinach wrap comes together in minutes. A quick yogurt spread, brightened with lemon and dill, acts like a shortcut tzatziki, while crisp cucumber, buttery avocado and a sprinkle of za’atar add cool crunch and herby depth.
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Raspberry-Banana Yogurt Parfait
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This quick and easy raspberry and yogurt parfait combines creamy Greek-style yogurt with fiber-rich fruit and crunchy toasted pecans for a gut-friendly start to your day. Layering the ingredients in a jar makes for a portable, pretty and protein-packed meal that’s ready in minutes.
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Everything Bagel Tuna Salad
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall
This Everything Bagel Tuna Salad gives the classic lunchtime favorite a flavorful upgrade. A mix of mayonnaise and Greek-style yogurt keeps it creamy yet balanced, while Dijon mustard and lemon juice add brightness. Capers and everything bagel seasoning bring a salty, savory punch that pairs perfectly with flaky tuna.
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Easy Chickpea Salad Lunch Box
Credit: Ali Redmond
This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite.
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Cucumber-Hummus Wrap
Credit: Photographer: Ali Redmond.
This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables.
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Egg, Tomato & Feta Breakfast Pita
Credit: Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.
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Banana–Peanut Butter Yogurt Parfait
Credit: Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This banana–peanut butter yogurt parfait is a delicious and nutritious breakfast or snack that relies on the natural sweetness of ripe bananas to create a creamy, flavorful base. The combination of banana and peanut butter is a classic pairing that provides healthy fats and a boost of protein. This easy parfait is a great way to start your day or enjoy a midday pick-me-up.
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High-Protein Veggie Sandwich
Credit: Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
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Pickled Tuna Salad
Credit: Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This pickled tuna salad gets its flavor from chopped dill pickles and uses the pickle brine to enhance the flavor. Serve it on a slice of toasted whole-wheat bread for a flavorful sandwich.
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Cottage Cheese Toast
Credit: Ali Redmond
We’ve added six variations of our delicious and nutritious cottage cheese toast, which are perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries.
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High-Protein Mason Jar Salad
Credit: Ali Redmond
Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugars. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.
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Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad
This simple lunch comes together in just 10 minutes, making it a great option for busy days.
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Green Goddess Tuna Salad
Credit: Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Canned tuna makes this recipe convenient and pantry-friendly while also offering an impressive punch of protein and omega-3 fatty acids. Serve on bread, in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
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Chicken & Cabbage Bowls with Sesame Dressing
Credit: Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
Four convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base, topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.
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Cucumber Sandwich with Cotija & Lime
Credit: Photographer: Rachel Marek, Food stylist: Holly Dreesman
This easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija—a salty, crumbly Mexican cheese—is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.
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3-Ingredient Salmon & Veggie Sandwich
Credit: Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
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Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four store-bought ingredients, including a veggie-heavy salad mix and a spicy peanut vinaigrette. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
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Veggie & Hummus Sandwich
Credit: Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
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3-Ingredient Cucumber Boursin Wrap
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
An easy lunch is only three ingredients away with this cucumber Boursin wrap. Boursin spreadable cheese is flavorful and functional, as it holds the chopped cucumber in place as you roll up the wrap. You can slice and enjoy this easy sandwich right away, or pack it up for lunch. If you are saving it for later, pat the chopped cucumber with a paper towel to remove excess moisture.
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Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
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Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils–just make sure to look for low-sodium and give them a rinse before adding them to the salad.
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Egg Salad English-Muffin Sandwich
Credit: Brie Passano
When you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.
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Tuna Salad & Tomato Sandwich
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.
Read the original article on EatingWell
