Spaghetti squash is an excellent low-carb alternative to pasta. Once it’s cooked, you can use a fork to carve its flesh into long strings that resemble spaghetti noodles.To prepare it, prick its flesh in a few different places with a fork and bake for 30–45 minutes at 350℉ (180℃). You can also boil it for 20 minutes or slice it in half and microwave it on high for 6–8 minutes.Top your squash noodles with Bolognese sauce and a sprinkle of Parmesan cheese. Alternatively, use beans and dairy-free Parmesan cheese for a vegan version.

These spring rolls are super simple and quick to make.Start by wetting a rice sheet under warm running water for a few seconds until it begins to soften. Then, place it on a hard surface and spread shredded carrots, sliced cucumber, julienned bell peppers, and a little mint or coriander in one line down the middle.Add your choice of protein, such as chicken, salmon, tempeh, or edamame, then a drizzle of lime-peanut sauce. You can buy this Thai-inspired sauce in stores or online — or make your own by mixing peanut butter with a dash of rice vinegar, sesame oil, and lime juice.

Normally, people think of tacos as full of carbs.However, all you need to do to cut the carb content of this tasty dish is swap the usual corn-based taco shells for romaine lettuce or cabbage leaves.If you don’t have leftover chili, you can make a filling from scratch. In a large pot, lightly brown ground beef, chicken, tofu, or seitan with minced garlic and diced onions.Then, add diced tomatoes, tomato sauce, and kidney or pinto beans and season to taste with chili powder, cumin, salt, and pepper. Simmer for 30 minutes and top with shredded cheese or nutritional yeast before serving.

Spiralized vegetables are a visually appealing ingredient for your low-carb lunches.In particular, zucchini and beets have the perfect texture to stand in for noodles. You can use a device called a spiralizer to cut these vegetables into long, noodle-like strips.What’s more, they pack loads of fiber for a small number of calories. This low calorie density may reduce hunger, help you feel full, and even aid weight loss (1Trusted Source, 2Trusted Source).Simply top your spiralized zucchini and beets with marinated chicken or tempeh, cherry tomatoes, pine nuts, fresh basil, a drizzle of olive oil, and a squeeze of lemon juice.

Portobello pizzas are a great way to get your pizza fix without the usual carbs. This mushroom’s large size and meaty texture make it a particularly appealing alternative to conventional pizza crust.In addition to being low in carbs, portobellos are rich in B vitamins, potassium, and anti-inflammatory compounds like polysaccharides, terpenoids, and phenols (3Trusted Source, 4Trusted Source).To prepare this dish, brush the bottom of washed, dried, and stemmed portobello mushrooms with garlic oil. Place them bottom-up on a baking sheet and layer with pizza sauce, cherry tomato slices, meat or vegan pepperoni, and mozzarella or vegan cheese.Broil for 7–8 minutes before serving.

These sushi rolls don’t feature any rice, which not only lowers their carb content but also speeds up their prep time.Start by filling a nori sheet — a paper-thin square of seaweed — with a thin layer of mashed avocado and a sprinkle of nutritional yeast.Then, top with your favorite sliced veggies, such as bell peppers, cucumbers, tomatoes, or onions, as well as a source of protein, such as edamame, fish, or marinated tempeh.Make sure to leave the top third of your nori sheet free of any toppings. Then, wet this top third with a few drops of water and roll.

Noodle- and rice-free stir-fries are tasty low-carb lunch options that only take minutes to make.For this sweet-and-sour version, sauté some chicken with green onions, snap peas, red bell pepper, bok choy, and baby corn in a non-stick wok. Then, simply add a low-carb sweet-and-sour sauce of your choice.If you have extra time, you can make your own sauce by combining one clove of garlic with one deseeded, diced red chili pepper, 1/4 cup (60 ml) of sugar-free ketchup, 1/2 cup (120 ml) of rice vinegar, 1 tablespoon (15 ml) of soy sauce, and a dash of stevia.Bring the ingredients to a boil while stirring frequently. Let cool for a few minutes before spooning onto your meal. If desired, garnish with sesame seeds.

Salads are a great way to add more healthy vegetables to your diet (5Trusted Source).You can spice up your salads with an almost endless supply of toppings. To keep them low in carbs, start with a bed of greens, such as spinach, kale, arugula, or romaine lettuce.Then, sprinkle on a few additional veggies. If possible, leave them unpeeled to significantly boost your salad’s vitamin, mineral, fiber, and antioxidant content (6Trusted Source, 7).Finally, add a source of protein, such as eggs, turkey breast, walnuts, or black beans, as well as some avocado or olives and a swirl of your favorite low-carb dressing.

This soup is low in carbs and tastes great warm or cold.To make it, cook 4 cups (500 grams) of chopped pumpkin with 1 finely chopped onion and 1 tablespoon (15 ml) of olive oil, stirring occasionally for 8–10 minutes — or until the pumpkin starts to soften.Then add 11.5 ounces (350 ml) of vegetable stock, bring to a boil, and simmer for around 10 minutes, or until the pumpkin is very soft. Finally, add 2.5 ounces (75 ml) of cream or coconut milk and purée with a hand blender.Top with roasted cashews, shredded red cabbage, and a sprinkle of unsweetened coconut flakes before serving.

Cabbage is low in carbs, rich in fiber, and packed with nutrients — particularly vitamins C and K. It also boasts polyphenols and sulfur compounds, which are two powerful antioxidants that may protect against heart disease and certain cancers (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).For this Asian-style coleslaw, toss shredded red and green cabbage with shredded carrots, coriander, and green onions.

For the dressing, mix 1 tablespoon (15 ml) each of diced fresh ginger, sesame oil, almond butter, and rice vinegar with 1 teaspoon (5 ml) of tamari, a dash of maple syrup, and some lime zest. Pour over the slaw and mix well.Top with a beef or veggie patty for some additional protein..

 Low-Carb Lunch Ideas