A low-carb lunch doesn't have to be boring. In fact: with the right combinations you can make lunches that are fresh, filling and surprisingly flavorful - without piles of bread or fast carbs.
By choosing more vegetables, proteins, herbs and light sauces you create meals that are satisfying and easy to fit into a conscious lifestyle. Especially when you add flavor with herbs, spices and light sauces instead of sugar or heavy dressings.
In this blog we share 5 simple low-carb lunch recipes that are perfect for home, the office or meal prep. Including tips to add extra flavor with the light sauces from Natural Spices and the Natural Zero sauces.
What is a low-carb lunch?
With a low-carb lunch you replace products like white bread, wraps or pasta partly with ingredients such as:
- vegetables
- eggs
- chicken or fish
- cottage cheese
- avocado
- yogurt
- nuts and seeds
That doesn't mean you eat no carbohydrates at all, but the focus is more on proteins, vegetables and healthy fats.
Why do people choose to eat low-carb for lunch?
Many people like a low-carb lunch because it:
- keeps you full longer
- helps prevent afternoon energy dips
- is easy to combine with meal prep
- allows plenty of flavor with herbs and spices
Extra handy: with flavorful sauces you don't have to sacrifice enjoyment. The Natural Zero sauces contain fewer calories and less or no added sugars, making them a good fit for light lunch dishes.
1. Stuffed lettuce wraps with chicken and Sticky Korean sauce
A quick lunch with lots of crunch and fresh flavors.
Ingredients
- 1 head little gem or romaine lettuce
- 150 g grilled chicken breast
- cucumber cut into strips
- julienned carrot
- spring onion
- sesame seeds
- Natural Zero Sticky Korean Kiss sauce
Preparation
Fill the lettuce leaves with chicken and vegetables. Finish with Sticky Korean Kiss sauce and some sesame seeds.
Tip
Also tasty with shrimp or tofu.
2. Cottage cheese bowl with avocado, egg and herbs
Perfect as a quick lunch or light meal.
Ingredients
- 200 g cottage cheese
- 1 avocado
- 2 boiled eggs
- cherry tomatoes
- pepper
- chili flakes
- fresh herbs or a bit of Holy Moly Guacamole
Preparation
Spoon the cottage cheese into a bowl and top with avocado, egg and tomatoes. Add herbs and chili flakes for extra flavor.
Extra flavor tip
A little Natural Zero Groovy Garlic gives a creamy garlic flavor without a heavy dressing.
3. Low-carb chicken salad with crunchy vegetables
Fresh, filling and ideal for meal prep.
Ingredients
- grilled chicken
- bell pepper
- cucumber
- red cabbage
- spinach
- pumpkin seeds
- lime juice
Dressing
Mix lime juice with a bit of Natural Zero Honey Mustard Mania.
Preparation
Combine all ingredients in a large bowl and add the dressing just before serving.
4. Zucchini rolls with salmon and cream cheese
A light lunch that also looks beautiful.
Ingredients
- 1 zucchini
- smoked salmon
- cream cheese or dairy spread
- dill
- black pepper
Preparation
Cut thin slices of zucchini with a cheese slicer or mandoline. Spread with cream cheese, top with salmon and roll up.
Variation
Use chicken breast or grilled vegetables for a vegetarian version.
5. Cauliflower rice bowl with crispy chicken
A warm low-carb lunch that fills you up: click for the full recipe
Ingredients
- cauliflower rice
- chicken thigh fillet
- bell pepper
- spring onion
- garlic
- sesame oil
- Natural Zero Beasty BBQ or Sriracha Cha Cha
Preparation
Fry the chicken until crispy in a pan or airfryer. Stir-fry the cauliflower rice briefly with vegetables and serve with the sauce.
Which sauces go well with a low-carb lunch?
Many standard sauces contain surprisingly large amounts of sugar. That's why many people choose lighter alternatives that still add flavor.
The sauces from Natural Zero are developed for daily use and pair well with:
- salads
- lettuce wraps
- chicken dishes
- vegetable bowls
- airfryer snacks
- egg dishes
Popular options for lunches are:
- Sticky Korean Kiss
- Groovy Garlic
- Honey Mustard Mania
- Sriracha Cha Cha
- Nice to Mayo
See the full range here:
https://www.naturalspices.nl/marinades-en-sauzen/natural-zero-sauzen
Tips for an easy low-carb lunch
1. Prepare ingredients in advance
Chop vegetables and cook proteins in advance for several days.
2. Use herbs for more flavor
With herbs and spices you make simple ingredients much more interesting.
3. Combine warm and cold
A salad with warm chicken or roasted vegetables often feels more like a complete meal.
4. Think about crunch
Nuts, seeds or crunchy vegetables make a lunch immediately more enjoyable.
Frequently asked questions about low-carb lunch
1. What do you eat for a low-carb lunch?
Popular options are salads, egg dishes, lettuce wraps, cottage cheese bowls and vegetables with chicken or fish.
2. Is low-carb the same as keto?
No. With low-carb you eat fewer carbohydrates, while keto is much stricter and focuses on extremely low carbohydrate intake.
3. Which vegetables are suitable for low-carb?
Among others: zucchini, cauliflower, broccoli, spinach, lettuce, bell pepper and cucumber.
4. Which sauce contains little sugar?
Light sauces such as the Natural Zero line contain less or no added sugars and fit well within a conscious lifestyle.
5. Can you meal prep a low-carb lunch?
Yes, many dishes are ideal to prepare in advance and take to work or school.
