Healthy Recipes Mealtimes Healthy Lunch Recipes 16 High-Fiber, No-Added-Sugar Lunch Recipes for Healthy Blood Sugar Levels By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on October 30, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf Eating less added sugar and more fiber-rich foods can have many health benefits like steadier blood sugar levels and improved digestion. That’s why these nutritious lunch recipes have no added sugar and offer at least 6 grams of fiber per serving to help slow down your body’s absorption of sugar and keep you full for longer. Plus, these flavorful meals are made with sodium-conscious ingredients and lower amounts of saturated fat to align with a diabetes-friendly eating pattern. Recipes like our Green Goddess Wrap and Vegan Superfood Grain Bowls are delicious, energizing and filling lunches to help you feel satisfied through the afternoon. 01 of 16 Salmon-Stuffed Avocados Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal. View Recipe 02 of 16 Vegan Superfood Grain Bowls This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights. View Recipe 03 of 16 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. View Recipe 04 of 16 Green Goddess Wrap Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead. View Recipe 05 of 16 Quinoa, Avocado & Chickpea Salad over Mixed Greens Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe. View Recipe 06 of 16 Strawberry-Pineapple Smoothie Blend almond milk, strawberry and pineapple for a smoothie that's so easy you can make it on busy mornings. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture. View Recipe 07 of 16 Green Goddess Sandwich Victor Protasio This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess. View Recipe 08 of 16 Winter Kale & Quinoa Salad with Avocado Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead. View Recipe 09 of 16 Loaded Black Bean Nacho Soup Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving. View Recipe 10 of 16 Spicy Slaw Bowls with Shrimp & Edamame The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon. View Recipe 11 of 16 Farro Salad with Arugula, Artichokes & Pistachios Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup! View Recipe 12 of 16 Southwest Black-Bean Pasta Salad Bowls Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for. View Recipe 13 of 16 Meal-Prep Vegan Lettuce Wraps For this healthy lunch idea, we swap the traditional warm filling with a cold plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the wrap from getting soggy. View Recipe 14 of 16 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. View Recipe 15 of 16 Anti-Inflammatory Beet & Avocado Wrap Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater. View Recipe 16 of 16 Quinoa Deli Salad This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit