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Get the most out of your lunch break with these quick and easy lunch recipes. Each dish takes just ten minutes or less to make so you’ll have a yummy meal ready in a jiff. They’re also lower in calories, carbs, sodium and saturated fat to align with a diabetes-appropriate eating pattern. Make sure to try options like our Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad or our Chicken & Cabbage Bowls with Sesame Dressing for a delicious, blood sugar-friendly lunch.
Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
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.
Green Goddess Tuna Salad
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. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches or as a dip for vegetables. This recipe is easily doubled to make a big batch to meal-prep for the week. Serve on bread or in a wrap, over a bed of greens or scooped up with your favorite chips, crackers or cucumber slices.
Chicken & Cabbage Bowls with Sesame Dressing
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 that’s 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.
Cucumber Sandwich with Cotija & Lime
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 cheese, 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.
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
3-Ingredient Salmon & Veggie Sandwich
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.
Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days’ worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. 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.
Veggie & Hummus Sandwich
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.
Meal-Prep Curried Chicken Bowls
Curry doesn’t have to take hours to prepare. With the help of our sheet-pan meal-prep chicken (see associated recipe) and some cooked whole grains, you can make these meal-prep bowls in just a few minutes! Keep them in the fridge for an easy dinner on a busy weeknight or for healthy grab-and-go lunches throughout the week.
3-Ingredient Cucumber Boursin Wrap
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.
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.
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.
Egg Salad English-Muffin Sandwich
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.
Tuna Salad & Tomato Sandwich
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. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. 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.
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
Cucumber & Roasted Red Pepper Hummus Wrap
This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.
Chicken Avocado BLT Wrap
Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
Cabbage, Tofu & Edamame Salad
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.
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