Are you looking for some easy low carb lunch ideas for work? I completely got it….
You are having a busy day at the office and your stomach is craving a sumptuous lunch to compensate for some of the tiredness you have got. But there is one problem.
‘You are on a diet’ and you have to carefully monitor your carb intake since you are primarily concerned with your weight-gaining body. You want some low carb bulk lunch ideas that are not only nutritious and fulfilling but suppress that bulging belly too.
And for that, you have to make careful choices that are minimal in carbs yet fulfill your dieting needs. So, if you want to know some of the best low carb meal ideas you can easily prep at home, then missing this post is not an option.
Please scroll down and find a handsome list of super-easy ‘low carb lunch ideas’ including low carb lunch ideas for school, for work, for home and much more.
Easy Low carb home lunch ideas
Following is a comprehensive list of the best handpicked low carb lunch meals that you can prepare at home for your school going kids, for your office, etc. Since they are very low in carb(sugar) content, this makes them perfect low carb lunch ideas for diabetics people.
1. Instant chicken chili
If you have an instant pot, you can cook up this tasty chicken chili in about 30 minutes. It’s the ability to freeze and reheat very quickly allows you to have a quick ready lunch
- 253 calories
- 9 g carbs
- 30 g protein
- 12 g fat
2. Smoked salmon wrap
Smoked salmon and cream cheese have to be one of the most iconic lunch that can make you happy in no time. Being a wrap you can enjoy it while driving i.e when you are really in a hurry and have no time to sit down and lunch. This makes it perfect for office delights and school-going children.
- 291 calories
- 18 g carbs
- 24 g protein
- 15 g fat
3. Beef Fajitas
These healthy and easy Beef Fajitas are perfect for a quick meal if you have access to a stove. You can have them ready in less than 20 minutes from the time you decide to start cooking (they are also great cold or reheated in the microwave).
- 336 calories
- 11 g carbs
- 31 g protein
- 16 g fat
4. Keto Cobb Salad
This high fat, low carb Keto Cobb Salad is an easy-to-make keto salad recipe that is full of flavor. Who doesn’t like a salad with bacon, avocado, and crumbled cheese?
- 412 calories
- 12 g carbs
- 38 g protein
- 24 g fat
5. Curried Chicken Salad with Apples
This is one of the most iconic variants of the chicken and egg salad. It adds the diced apple, cashews, tahini powder, and cinnamon for a really deep savory flavor. What’s more: very low carb in nutrition.
- 236 calories
- 9 g carbs
- 29 g protein
- 6 g fat
6. Healthy Chicken nuggets
This is the low-carb, homemade chicken nuggets recipe you’ve been waiting for! Clearly, a much better and healthier choice than common chicken nuggets and also tastes much better.
- 311 calories
- 3 g carbs
- 24 g protein
- 24 g fat
7. Turkey meatballs
These healthy turkey meatballs are juicy little proteins with good flavor. Plus, they can be prepared in a very quick time i.e in less than 40 minutes. To spice it up, add a little tomato sauce, crumble them in a salad, or just wrap them up and bring them to work or on a picnic!
- 183 calories
- 12 g carbs
- 31 g protein
- 3 g fat
Low carb lunch ideas that are not a salad
I will not deny the fact that salads, undoubtedly, are one of the healthiest meal choices, particularly during lunchtime. Also, being full of veggies, satiating, can be easily and quickly taken between meetings.
However, eating daily can prove to be boring. Therefore, mix it up with some unhealthy salads i.e things that are not exactly salad but are fulfilling, nutrient efficient and provide much-needed energy to get you through the rest of the exhausting day.
8. Lentil soup
Creamy soups are packed to the brim with extra fat and calories, as they are full of cream base and lot of cheese. Lentils are one of the best sources of fiber, protein and studies have found Lentil helps control your cholesterol level.
Nutrition: 116 calories (kcal)
- 9.02 g of protein.
- 0.38 g of fat.
- 20.13 g of carbs,
- including 7.9 g of fiber
- and 1.8 g of sugar.
9.Cauliflower crust pizza
Instead of using white bread pizza dough, which is filled with refined carbs, use this versatile veggie to make a yummy and perfectly crunchy pizza crust.
Cauliflower is the best substitute, with an overall very-low-calorie level i.e 150 per serving. Remember, don’t forget to top off your pizza slice with nutritious veggies and low-fat cheese like mozzarella.
Nutrition: Calories: 142.6
- Total Carbohydrate: 2.6 g
- Sodium: 202.2 mg
- Total Fat: 10.7 g
10. Peanut butter and banana toast
If you’re looking for something sweet, then this toast will surely fulfill your desire. It’s a perfect lunch packed with protein keeping you full for 7 to 8 hours. But make sure you stick to only two tablespoons per serving of your beloved nut butter.
Nutrition: Calories: 186.8
- Total Fat: 5.5 g
- Protein: 5.1 g
- Saturated Fat: 1.3 g
11. Lightened-up breakfast sandwich
Who said breakfast sandwiches can only be enjoyed in the morning? Give this sandwich a healthy upgrade so you don’t feel guilty about having brunch: try using egg whites, low-fat cheeses, and lean meats like ham or turkey bacon for a triple-dose of protein.
For the bread, use a whole wheat English muffin for some added fiber without too many calories
12. Lettuce wraps
Throw away the traditional white tortilla and try out these leafy greens as wraps. Collard greens and lettuce are the best tortilla substitutes and they don’t have too many calories and carbohydrates as regular flour tortillas.
Fill this wrap up with veggies and lean meats for a delicious and nutritious lunchtime meal.
Nutrition: 15 cal/100 gm
- carbs, 2.9 gm
- fats, 0.2 gm
- dietary fiber, 1.3 gm
- sugar 0.8 gm
13.Protein bento box
We all know the protein boxes from Starbucks, most of which are a definite very craved over not healthy peers in a cafe’s cooler.
You can save a couple of dollars by making your own at home just by taking two hard-boiled eggs, plain Greek yogurt, carrots with hummus and some slices of turkey and cheese.
Nutrition: 370. Cal.
- 34g. Carbs.
- 20g. Protein
14. Avocado toast
Upgrade your whole-wheat toast to a whole new level with these tasty avocados. Not only are they are a great source of delicious toppings, but they’re also full of healthier fats.
Add an egg on top of this nutritious lunch choice for an added boost of protein. Remember to not more than half an avocado, which has 161 calories and 14 grams of fat
15.Brown rice tortilla quesadilla
Cut your calories and carbs by swapping brown rice tortillas for your quesadilla. And top it up with your favorite veggies, like beans, peppers, and corns and you are free to add a task lean protein like grilled chicken to make a perfect lunch with a perfect equation of protein and carbs.
Nutrition: 130 calories
- fat, 2.5 gm
- carbs, 24 gm
- protein, 2 gm
16.Italian lentil pasta salad
Pasta salad is a lunchtime love for most people, but it can become loaded with carbs, fat, and calories if not made in the right way.
Give your pasta salad a nutritional upgrade by adding a colorful mixture of vegetables, and use lentil pasta noodles (or any other vegetable-based noodles of your choice ) instead of traditional and regular white pasta.
Nutrition: Calories: 227.5
- Saturated Fat: 1.1 g
- Total Fat: 3.7 g
- Polyunsaturated Fat: 0.2 g
Low carb fast food snack ideas
I accept that Sticking to a low-carb diet when dining out can be tough particularly at fast-food restaurants. That’s understandable because these meals are often based on tortillas, bread, and other high carb foods.
Still, most fast-food restaurants do have some good low-carb, low-sodium snack options, and many items can easily be changed to adjust your diet and lifestyle. Here are delicious fast foods you can eat on a low-carb diet.
17. Subway double chicken chopped salad
Subway is no doubt, the most popular fast-food sandwich shop worldwide. Very recently, the chain has started serving chopped salads that can be customized with protein and vegetables of your choice.
One of the best nutritious options is the Double Chicken Chopped Salad with Avocado. It contains 10 grams of total carbs, 4 of which are fiber, plus a whopping 36 grams of protein.
Avocados are full of healthy monounsaturated fat and fiber. Eating them at lunch may even help you to lower calorie intake at your next meal
Fast-food Italian restaurants are best known for high-carb foods like pizza, pasta, and subs. However, Antipasto salad is a low-carb and delicious alternative.
Traditionally it has served as an appetizer, consisting of assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing. However, An entrée-size portion of antipasto salad is full of protein and barely contains 10 grams of easily digestible carbs.
19. Bacon or sausage and eggs
Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs. This traditional breakfast combination is available at most fast-food restaurants and contains a minimal amount of carbs.
What’s more, eggs can help keep you full and satisfied for hours
In one study conducted in overweight young women, eating sausage and eggs for breakfast helped fight appetite. It was also found to help in lowering blood sugar and insulin levels while reducing calorie intake at lunch, compared to a low-protein, higher-carb breakfast
However, cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer. Therefore, most health professionals caution against a high intake of these foods.
20. Buffalo wings
Buffalo wings are delicious and fun to eat. They may also be a low-carb option at pizza places and sports bars, depending on the style of their preparation.
Traditionally, buffalo wings are packed with a spicy red sauce made from vinegar and hot red peppers. An order of these buffalo wings generally has, at most, 0–3 grams of carbs per serving.
Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are made and order yours with no breading or batter.
21. Panera Bread power breakfast bowl
Panera Bread is a café-style restaurant featuring sandwiches, pastries, soups, salads, and coffee.Most of the breakfast items are high in carbs. However, two selections from their menu work well for a low carb morning breakfast.
- The Power Breakfast Egg Bowl with Steak contains steak, tomatoes, avocado, and 2 eggs. It contains only 6 grams of carbs and 22 grams of proteins.
- The Power Breakfast Egg White Bowl with Turkey contains egg whites, spinach, bell peppers, and basil for only 8 grams of carbs and 28 grams of protein.
Starting the day with a high-protein breakfast fuels feelings of fullness and decreases appetite by reducing levels of your favorite hunger hormone “ghrelin”.
22. Lettuce-wrapped burger
A bunless burger wrapped in lettuce is a traditional and standard low-carb, fast-food meal. It’s rich in protein, almost carb-free, and available at all fast-food burger points.
You can further customize your burger by adding the following low-carb toppings or additions, depending on availability and personal preferences:
- Cheese: Less than 1 gram of carbs per slice
- Bacon: Less than 1 gram of carbs per slice
- Mustard: Less than 1 gram of carbs per tablespoon
- Mayo: Less than 1 gram of carbs per tablespoon
- Onions: 1 gram of easily digestible per slice
- Tomato: Less than 1 gram of digestible carbs per slice
- Guacamole: 3 grams of digestible carbs per 1/4 cup (60 grams)
23. KFC grilled chicken
Fried chicken isn’t a healthy choice. For starters, the chicken absorbs a lot of oil during frying. In addition, fried chicken contains about 8–11 grams of carbs per medium-size piece.
However, Grilled chicken, on the other hand, is a much better option and available at many Kentucky Fried Chicken (KFC) franchises. Each piece of grilled KFC chicken has as little as 1 gram of carbs.
As for side dishes, green beans contain 2 grams of digestible carbs per serving and is the best option available. Coleslaw is next, at 10 grams of very digestible carbs.
Low-Carb meals in under 10 minutes
A low-carb diet can offer many health benefits, but you may struggle to find space in your busy schedule. Luckily, there are dishes that can be prepared in a very short amount of time i.e even less than 10 minutes.
And what’s the best thing about these is that they don’t require some special ingredients from the market, rather most of them can be found in your chicken.
24. Eggs and Vegetables Fried in Coconut Oil
- Coconut oil,
- fresh vegetables or frozen vegetable mix (carrots, cauliflower, broccoli, green beans),
- spinach (optional).
- Add coconut oil to your frying pan and turn up the heat.
- Now add all the vegetables. using a frozen mix, let the vegetables heat for a few minutes.
- Now, Add 4–5 eggs.
- Now, Add spices — either a blend or just salt and pepper.
- Now, Add spinach (it is totally optional).
- Finally, Stir-fry until ready.
25. Grilled Chicken Wings With Greens and Salsa
- Chicken wings,
- First Rub the chicken wings properly in a spicy blend of your choice.
- Now, Place them in the oven and heat at 360–395°F (180–200°C) for about 30 minutes.
- Now Grill until the wings are brown and crunchy.
- Finally, Serve with some greens and salsa. Enjoy it now.
26. Bacon and Eggs
Although bacon is processed meat and not exactly healthy, it is low in carbs which means you can eat and still lose weight.
- spices (optional).
- First Add bacon to a pan and fry until ready.
- Now, Put the bacon on a plate and fry 3–5 eggs in the bacon fat.
- Finally, If you want to add some flavor to your eggs, you can add a bit of sea salt, garlic powder or onion powder.
27. Ground Beef With Sliced Bell Peppers
- coconut oil,
- ground beef,
- and one bell pepper.
- First, finely chop an onion.
- Now, add coconut oil to a pan and turn up the heat.
- Now, Add the onion and stir for a minute or two.
- Now, add the ground beef.
- Add some spices — either a blend or simply salt and pepper.
- Add spinach.
- If you want to spice things up a bit, optionally add some black pepper and chili powder.
- finally, Stir-fry until ready and serve with sliced bell pepper.
28. Fried Pieces of Chicken Breast
- Chicken breast,
- garlic powder,
- and leafy greens.
- First, Cut the chicken breast into small pieces.
- Now, add butter to a pan and turn up the heat.
- Add chicken pieces, as well as salt, pepper, curry, and garlic powder.
- Brown the chicken until it reaches a crunchy texture.
- Serve with some leafy greens.
Low carb lunch ideas for school
I agree that finding on-the-go lunch ideas for your kids and your own can be really challenging with a low carb lifestyle. Also, eating healthy and fulfilling snacks after school time is crucial to last together for dinner.
You need not worry as we have listed great low carb lunch ideas, snacks for school kids ( even adults) and important tips to spicing up your lunch menus.
Low carb lunches on the go
The following are some of the best low carb lunches that you can child can eat while walking i.e on the go.
29. Roast beef, red bell pepper, and provolone lettuce wraps
Roll up a quick and low carb lunch with roast beef, red bell pepper, and provolone lettuce wraps. The roast beef and provolone combo is a sandwich classic, while the red pepper adds a satisfying crunch.
Each serving contains 3.3g of net carbs.
30.Bacon-Egg Salad Flatout Wrap
A lunchbox favorite, the bacon-egg Flatout wrap is one of those protein-packed lunches you won’t be able to get enough of. After whipping together the tasty egg salad and turkey bacon mixture, spread on to a Light Original Flatbread topped with lettuce and roll it up.
Each serving contains 8.7g of net carbs.
31. Buffalo Chicken Salad
Switch up your low carb lunch ideas for work with this buffalo chicken salad recipe. With a little bit of prep work, you can portion out this flavorful and filling lunch to enjoy throughout the week or share with others.
Each serving contains 9.7g of net carbs.
Healthy lunch recipes for post-school snacks
Now, these are the best healthy lunch ideas for post-school snacks after your child has returned from school,
Crispy and cheesy, your family won’t be able to keep their hands off this after school snack: cooked cheese straws. And best of all, you can enjoy them too while sticking to your #HappyWeight goals.
Each serving contains only 1.4g of net carbs.
33. Ham, Cream Cheese, and Dill Pickle Roll-Ups
A classic deli snack like Dill Pickle roll-ups, cream cheese, and Ham is not only super easy, but it’s likely you already have the ingredients in your fridge ready to go. You can make them as a kids’ school snack, or prepare them for yourself for when you get home from work.
Each serving contains 2.2g net carbs.
34. Crab and Avocado Salad
When it comes to on-the-go lunch ideas, our Avocado and crab salad is easy to make and pre-pack for the week. Simply mix lump crab meat, avocado, mayonnaise, lime juice, cumin, and diced celery, then scoop onto watercress. Each serving only contains 2.2g of net carbs.
Tips for Back to School Lunches
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- Make a habit of prepping your own veggies – Wash and cut up veggies and store them in clear glass or plastic containers in the refrigerator so that, in your busier schedules, you have instant access to a variety of veggies for salads or snacks.
- Keep sliced eggs prepared – Make a batch of hard-boiled eggs to have on hand. They are easy low-carb snacks, and you can also chop them up and add to salads on the go, in a very short period of time
- Plan and Cook ahead – Cook or grill chicken breasts, steak, or fish, then freeze in Ziploc bags and defrost for low carb lunches on the go and use through the week to sprinkle on salads.
- Never downplay ready-made – Add pre-cooked rotisserie chicken or other deli-ready meats to any salad to save crucial time in your busy schedules without sacrificing nutritious lunch.
- Never forget Salad – The perfect low carb lunch could be tuna salad, chicken salad or egg salad served on a bed of mixed greens with chopped cucumber and grape tomatoes, or as a sandwich filling between leaves of lettuce.
- Teach your kids to help themselves out – Have them pack their own lunches. Let them choose from an assortment of veggies, salad, and wrap or sandwich options on hand.
- What to choose between a low-carb and keto diet?
- What foods to eat & what to avoid on a keto diet?
- Should you be a vegan lover or a paleo lover?
Q 1: What can I have for lunch on the keto diet?
Answer: the following list of foods are a perfect choice for lunch on a keto diet
- Low carb vegetables
- Meat and poultry
- Coconut oil
- Plain Greek yogurt and cottage cheese
- Olive oil
- Nuts and seeds
- Butter and cream
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Q2: What foods are low carb but filling?
Answer: the following list of foods is low carb yet delicious, filling and healthy. Low-carb but filling foods include:
- lean meats, such as sirloin, chicken breast, or pork
- leafy green vegetables
- cauliflower and broccoli
- nuts and seeds, including nut butter
- oils, such as coconut oil, olive oil, and rapeseed oil
- some fruit, such as apples, blueberries, and strawberries
- unsweetened dairy products including plain whole milk and plain Greek yogurt
- “low carb lunch ideas that would actually fill you up” by Eatingwell
2. “27 Healthy and Easy Low-Carb Snack Ideas” by Healthline
3. “7 low carb meals in under 10 minutes” by Healthline