13 Delicious Low-Carb Lunch Ideas for Healthy Eating

When you’re raising four kids—two still at home—and living as a missionary dad in the Dominican Republic, mealtimes quickly become a blend of necessity and creativity. Add in managing type 2 diabetes, and suddenly lunch isn’t just about taste—it’s about balance, speed, and working with what’s actually in your pantry. Here, we don’t always have access to every ingredient, and I’ve had to learn how to make a satisfying, low-carb lunch even when the grocery store shelves are half empty or the humidity is wrecking my sea-level baking efforts. But over the years, I’ve built up a set of reliable, family-approved recipes that not only help me manage my blood sugar but also keep everyone else happy and full. These 13 low-carb lunches are in heavy rotation at our house—not because they’re trendy, but because they work, they’re delicious, and they make our day a little easier.

Tuna Salad Stuffed Avocado

PIN IT

Tuna Salad Stuffed Avocado is a delightful and nutritious option for lunch. With creamy avocado and flavorful tuna salad, this dish is both satisfying and healthy. Additionally, it’s quick to prepare, making it a fantastic choice for busy days.

The combination of rich avocado and savory tuna creates a creamy texture that is balanced by a hint of tanginess from ingredients like lemon juice or Greek yogurt. You can customize your tuna salad with your favorite herbs and spices, making it a versatile recipe that suits any palate.

Back when we first moved to the Dominican Republic, I discovered that avocados here are abundant, incredibly flavorful, and absolutely HUMONGOUS! Combining them with canned tuna became a quick, no-cook lunch that I could prepare even during the hottest days when turning on the stove was out of the question.

Ingredients

• 2 ripe avocados
• 1 can of tuna, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1 tablespoon lemon juice
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• Optional: chopped fresh herbs (like dill or parsley)

Instructions

1. Prepare the Avocados: Cut the avocados in half and remove the pit. Scoop out a little extra flesh to create more space for the filling.
2. Make the Tuna Salad: In a mixing bowl, combine the drained tuna, Greek yogurt (or mayonnaise), lemon juice, celery, onion, salt, and pepper. Mix until well combined.
3. Stuff the Avocados: Spoon the tuna salad mixture into the avocado halves, filling them generously.
4. Serve: Garnish with fresh herbs if desired, and enjoy your healthy lunch!

Pro Tip

To prevent the avocado from browning if you’re prepping ahead, sprinkle a little extra lemon juice on top and cover tightly with plastic wrap.

Nutrition Info

• Servings: 2
• Per Serving: Approximately 350 calories, 20g protein, 10g carbs, 25g fat

Shrimp and Broccoli Stir-Fry

PIN IT

This shrimp and broccoli stir-fry is a delightful mix of flavors and textures. The shrimp cooks quickly, becoming tender and juicy, while the broccoli adds a fresh crunch. With vibrant bell peppers thrown in, this dish is as colorful as it is delicious. Plus, it’s a breeze to whip up, making it perfect for a quick low-carb lunch.

With seafood being so fresh and affordable here, shrimp quickly became a staple in our meals. I can literally drive about 5 minutes and buy shrimp while hearing the waves crashing in the background. Fresh is an understatement! This stir-fry is a family favorite, especially when I add a splash of local lime juice for an extra zing.

The combination of shrimp and vegetables is not just tasty; it’s also packed with nutrients. You’ll enjoy the savory notes from the stir-fry sauce, complemented by the natural sweetness of the shrimp and the crispiness of the veggies. Whether you’re following a low-carb diet or just looking for something light, this recipe fits the bill!

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 bell pepper, sliced (red or yellow)
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: sesame seeds for garnish

Instructions

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Stir in the shrimp and cook for 2-3 minutes until they turn pink.
4. Add the broccoli and bell pepper, then pour in the soy sauce. Cook for an additional 4-5 minutes until the vegetables are tender-crisp.
5. Season with salt and pepper to taste. Serve hot, garnished with sesame seeds if desired.

Pro Tip

For added flavor, marinate the shrimp in a mixture of soy sauce, garlic, and a touch of sesame oil for 15 minutes before cooking.

Nutrition Info

• Servings: 4
• Per Serving: Approximately 250 calories, 30g protein, 8g carbs, 10g fat

Grilled Vegetable and Hummus Wrap

PIN IT

This Grilled Vegetable and Hummus Wrap is a delightful option for anyone looking to enjoy a light yet filling lunch. Packed with vibrant grilled veggies and creamy hummus, it offers a burst of flavors that are both fresh and satisfying. Plus, it’s super easy to prepare, making it perfect for busy days when you need something quick and healthy.

When we first moved to the Dominican Republic, I struggled to find lunch ideas that felt hearty without relying on meat. Not to mention that culturally meat portions here are pretty small. Grilling veggies over charcoal in our backyard became a weekly ritual, and this wrap was born from one of those afternoons. Even my younger kids, who usually avoid zucchini, devour it when it’s tucked into a hummus wrap with a little olive oil and a squeeze of lime.

The combination of charred vegetables like bell peppers, zucchini, and corn with a smooth layer of hummus creates a tasty contrast that you won’t want to miss. It’s a low-carb meal that’s not only nutritious but also incredibly simple to make, making it a go-to in your lunch rotation.

Ingredients

• 1 large whole wheat tortilla
• 1/2 cup hummus
• 1/2 cup grilled bell peppers
• 1/2 cup grilled zucchini
• 1/2 cup cherry tomatoes, halved
• 1/2 cup fresh spinach
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Grill the Vegetables: Preheat your grill or grill pan over medium-high heat. Toss the bell peppers and zucchini in olive oil, salt, and pepper. Grill for about 5-7 minutes until tender and slightly charred.
2. Assemble the Wrap: Spread a generous layer of hummus on the tortilla. Layer the grilled vegetables, cherry tomatoes, and fresh spinach on top.
3. Wrap It Up: Roll the tortilla tightly to enclose the filling. Slice in half and enjoy immediately.

Pro Tip

If your grilled vegetables are very juicy, let them rest on a paper towel before assembling the wrap. This keeps the tortilla from getting soggy and helps everything stay wrapped tightly.

Nutrition Info

• Servings: 1 large wrap
• Per Serving (approximate): 320 calories, 9g protein, 28g carbs, 18g fat

Caprese Salad Skewers

PIN IT

Caprese salad skewers are a delightful twist on the traditional Caprese salad, combining the fresh flavors of tomatoes, mozzarella, and basil into a fun finger food. They are light, refreshing, and perfect for a quick lunch or a party appetizer. The combination of juicy cherry tomatoes and creamy mozzarella, complemented by aromatic basil, creates a simple yet tasty dish that can be prepared in minutes.

During our first Christmas season here in the Dominican Republic, I needed a simple, festive dish that didn’t require oven time—because, let’s be honest, it’s just too hot for that most days. These Caprese skewers saved the day. They were colorful, cool, and disappeared fast at a get together at our house. Also, there’s not too much variety when it comes to cheese here if you don’t want to drive 45 minutes, but thankfully mozzarella can be found in abundance. These have become a go-to when we need something quick and crowd-pleasing.

These skewers are not only visually appealing but also low in carbs, making them an excellent choice for anyone looking to enjoy a healthy meal. Just assemble the ingredients on skewers, drizzle with balsamic glaze if desired, and you’re all set! They are sure to impress your guests or satisfy your lunch cravings.

Ingredients

• 1 pint cherry tomatoes
• 8 ounces fresh mozzarella balls
• 1 bunch fresh basil leaves
• Salt and pepper to taste
• Balsamic glaze (optional)
• Skewers (4-6 inches long)

Instructions

1. Prepare the Skewers: Take a skewer and thread a cherry tomato onto it, followed by a basil leaf and a mozzarella ball. Repeat this pattern until the skewer is filled, leaving a little space at the ends.
2. Season: Once you’ve assembled the skewers, sprinkle with salt and pepper to taste.
3. Drizzle: If you like, add a drizzle of balsamic glaze over the skewers for an extra flavor kick.
4. Serve: Enjoy immediately or chill in the refrigerator until ready to serve.

Pro Tip

For extra flavor, marinate the mozzarella balls in olive oil, garlic, and Italian herbs for 30 minutes before assembling the skewers. It adds a subtle richness that elevates the whole bite.

Nutrition Info

• Servings: 6 skewers
• Per Skewer (approximate): 90 calories, 5g protein, 3g carbs, 6g fat

Cauliflower Fried Rice

PIN IT

Cauliflower fried rice is a tasty and satisfying dish that mimics traditional fried rice but with a healthier twist. With its vibrant veggies and the subtle flavor of cauliflower, this meal is light yet filling, making it a great option for lunch. Plus, it’s quick to prepare, perfect for those busy weekdays!

Rice is a central part of Dominican cuisine, but I needed a low-carb alternative. Cauliflower rice was the perfect substitute, and even my kids were surprised at how much they enjoyed it. It is a bit of a delicacy here for us. One head or cauliflower can cost between 3 dollars to upwards of 10 dollars. Needless to say, we save it for special occasions.

This dish is not only low in carbs but also packed with nutrients, making it an excellent choice for anyone looking to maintain a balanced diet. Whether you’re following a low-carb lifestyle or just want to enjoy a guilt-free meal, cauliflower fried rice delivers on flavor without any heavy ingredients.

Ingredients

• 1 medium head of cauliflower, riced
• 1 cup mixed bell peppers, diced
• 1/2 cup broccoli florets, chopped
• 2 green onions, sliced
• 2 large eggs
• 2 tablespoons soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Prep the Cauliflower: Remove the leaves and stem from the cauliflower, then cut it into florets. Pulse the florets in a food processor until they resemble rice grains. Alternatively, you can grate it using a box grater.
2. Cook the Vegetables: In a large skillet, heat olive oil over medium heat. Add the diced bell peppers and broccoli, cooking for about 3-4 minutes until they start to soften.
3. Scramble the Eggs: Push the veggies to one side of the skillet and crack the eggs into the other side. Scramble them until fully cooked, then mix them with the veggies.
4. Add the Cauliflower: Stir in the riced cauliflower and pour in the soy sauce and sesame oil. Cook for another 5-7 minutes, stirring frequently, until the cauliflower is tender but not mushy.
5. Finish It Off: Add the sliced green onions and season with salt and pepper to taste. Serve warm and enjoy!

Pro Tip

Ensure the cauliflower rice isn’t too wet by patting it dry with paper towels after grating or processing. This helps achieve a better texture when cooking.

Nutrition Info

• Servings: 4
• Per Serving: Approximately 200 calories, 10g protein, 12g carbs, 12g fat

Zucchini Noodle Salad with Avocado Dressing

PIN IT

Spiralizers aren’t exactly a common appliance in the Dominican Republic, but thanks to Amazon and our local courier we can have one here in less than a week. When the heat’s unbearable and no one wants a warm lunch, I pull this out and make zucchini noodles with a creamy avocado dressing. It’s light, refreshing, and keeps my blood sugar stable. Plus, it’s one of the few salads my kids will eat without a single complaint—especially if I let them help spiralize.

Zucchini noodle salad with avocado dressing is a light and refreshing dish that packs a punch of flavor. The combination of spiralized zucchini and creamy avocado dressing creates a satisfying texture that’s both healthy and delicious. It’s a breeze to prepare, making it the perfect choice for a quick lunch or a side dish at dinner.

This salad is not only low in carbs, but it also brings a burst of freshness with every bite. The bright tomatoes and fresh herbs complement the creamy dressing beautifully, making it a delightful addition to your low-carb meal rotation.

Ingredients

• 4 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• 1 avocado
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Salt and pepper, to taste

Instructions

1. Prepare the Zoodles: Spiralize the zucchinis into noodles and place them in a large bowl.
2. Make the Dressing: In a blender, combine the avocado, lime juice, olive oil, garlic, salt, and pepper. Blend until smooth and creamy.
3. Toss the Salad: Pour the dressing over the zucchini noodles and toss until well coated. Add the cherry tomatoes and cilantro, mixing gently.
4. Serve: Enjoy immediately as a refreshing lunch or side dish!

Pro Tip

If your zucchini noodles are a bit watery, toss them with a pinch of salt and let them sit for 10 minutes in a colander, then pat dry. This keeps your salad crisp and prevents the dressing from getting diluted.

Nutrition Info

• Servings: 2
• Per Serving (approximate): 240 calories, 5g protein, 14g carbs, 19g fat

Egg Salad with Greek Yogurt

PIN IT

Egg salad is a classic dish that’s creamy, satisfying, and easy to prepare. By using Greek yogurt instead of traditional mayonnaise, this version cuts down on calories and adds a nice tangy flavor. It’s a delicious option for those looking for low-carb lunch ideas that still feel indulgent.

Eggs are a reliable protein source here, and swapping mayonnaise for Greek yogurt not only lightened the dish but also added a tangy flavor that complements the local spices we love. Greek yogurt is not always easy to find, but you can find light mayonnaise at one of our local grocery stores.

This egg salad is perfect for sandwiches, wraps, or even served on a bed of greens. It’s quick to whip up and can be customized with your favorite herbs and spices. Enjoy the fresh taste of dill and the crunch of cucumbers, making it a refreshing choice for any lunch hour.

Ingredients

• 6 large eggs, hard-boiled and chopped
• 1/2 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/4 cup celery, finely chopped
• 2 tablespoons fresh dill, chopped
• Salt and pepper to taste
• Optional: sliced cucumbers for serving

Instructions

1. In a mixing bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, and lemon juice. Stir until well mixed.
2. Add the finely chopped celery and fresh dill, then season with salt and pepper to taste. Mix everything until combined.
3. Serve on whole grain bread, in a lettuce wrap, or atop a salad. Garnish with sliced cucumbers if desired.

Pro Tip

For a creamier texture, mash some of the egg yolks into the Greek yogurt before mixing in the chopped eggs.

Nutrition Info

• Servings: 4
• Per Serving: Approximately 180 calories, 12g protein, 2g carbs, 14g fat

Chicken Lettuce Wraps with Peanut Sauce

PIN IT

Chicken lettuce wraps are a delicious and light option for lunch, perfect for anyone looking to enjoy a low-carb meal. The combination of tender, seasoned chicken and fresh, crisp lettuce creates a satisfying texture that’s both refreshing and filling. Topped with a creamy peanut sauce, these wraps offer a delightful balance of savory and slightly sweet flavors.

Peanut butter is a pantry staple in our home, and creating a savory sauce for these wraps was a game-changer. It’s a fun, hands-on meal that the kids enjoy assembling themselves. Name brands can be a bit pricey, but usually there’s plenty of generic store brand on the shelf.

What makes this recipe even better is how simple it is to prepare. In just a few steps, you can whip up a flavorful meal that’s perfect for meal prep or a quick bite when you’re short on time. Serve these wraps with lime wedges for an extra burst of freshness!

Ingredients

• 1 pound ground chicken
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon chopped green onions
• Salt and pepper to taste
• 1 head of lettuce (butter or romaine)
• 1/4 cup peanut butter
• 2 tablespoons soy sauce (for sauce)
• 1 tablespoon honey or sweetener of choice
• 1 tablespoon lime juice
• Water as needed for consistency

Instructions

1. Cook the Chicken: In a skillet, heat vegetable oil over medium heat. Add minced garlic and ginger, and sauté for about 1 minute until fragrant. Add ground chicken and cook until browned, about 5-7 minutes. Stir in soy sauce, rice vinegar, and green onions. Season with salt and pepper. Remove from heat.
2. Prepare the Peanut Sauce: In a bowl, mix peanut butter, soy sauce, honey, and lime juice. Adjust the consistency with water as needed to achieve a drizzleable texture.
3. Assemble the Wraps: Carefully separate lettuce leaves and fill each with the cooked chicken mixture. Drizzle with peanut sauce and serve with lime wedges on the side.

Pro Tip

If the peanut sauce is too thick, thin it out with a bit of warm water until it reaches your desired consistency.

Nutrition Info

• Servings: 4
• Per Serving: Approximately 300 calories, 25g protein, 10g carbs, 18g fat

Baked Chicken Thighs with Roasted Asparagus

PIN IT

Baked chicken thighs with roasted asparagus make for a delightful lunch option that is both satisfying and low in carbs. The chicken thighs are juicy and flavorful, seasoned to perfection, while the asparagus adds a vibrant crunch that complements the meat beautifully. This recipe is simple to prepare, making it a go-to choice for busy weekdays.

When I’m short on time and energy—which is often with two kids still at home and ministry work on the go—this sheet pan chicken thigh recipe is a lifesaver. I can season everything in under ten minutes, toss it in the oven, and have a filling, low-carb meal ready without hovering over the stove. It’s one of my standbys for Sunday afternoons.

The combination of tender chicken and crisp asparagus creates a delicious balance that is sure to please. Plus, it’s an easy one-pan meal, meaning less cleanup for you! Whether you’re looking to maintain a healthy diet or just want a tasty lunch, this dish fits the bill.

Ingredients

• 4 chicken thighs, skin-on and bone-in
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1 bunch of asparagus, trimmed
• 1 tablespoon lemon juice
• Chopped parsley, for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine olive oil, garlic powder, paprika, salt, and pepper. Rub this mixture all over the chicken thighs.
3. Place the chicken thighs in a baking dish, skin side up, and arrange the asparagus around them.
4. Drizzle the asparagus with lemon juice and season with salt and pepper.
5. Bake in the preheated oven for 35-40 minutes, or until the chicken is cooked through and the skin is crispy.
6. Garnish with chopped parsley before serving.

Pro Tip

For extra crispy chicken skin, broil the dish for the last 2–3 minutes of baking—but keep a close eye to prevent burning.

Nutrition Info

• Servings: 4
• Per Serving (approximate): 380 calories, 28g protein, 6g carbs, 28g fat

Stuffed Bell Peppers with Quinoa and Black Beans

PIN IT

Beans and peppers are abundant here, but quinoa isn’t always easy to find. When I do get it, I make a big batch and use it in meals like this. The kids love the cheesy top, and I love that it’s hearty enough to fuel us through long afternoons without spiking my blood sugar.

Stuffed bell peppers are a tasty and colorful way to enjoy a low-carb lunch. Combining quinoa and black beans creates a satisfying filling that’s both nutritious and flavorful. This dish is not only simple to make but also customizable, allowing you to add your favorite spices or veggies.

The sweet, tender peppers complement the hearty quinoa and beans, while a sprinkle of cheese on top adds a deliciously melty finish. Perfect for meal prep or a quick lunch, these stuffed peppers are sure to become a go-to recipe!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked quinoa
• 1 can black beans, rinsed and drained
• 1 small onion, diced
• 1 cup corn (frozen or canned)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheese (cheddar or Mexican blend)
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a large bowl, combine cooked quinoa, black beans, onion, corn, cumin, chili powder, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, pressing down gently to pack it in.
5. Top each pepper with shredded cheese.
6. Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and the peppers are tender.
7. Garnish with fresh cilantro before serving.

Pro Tip

If your peppers tend to tip over, slice a small bit off the bottom (without cutting through) to create a flat base.

Nutrition Info

• Servings: 4 stuffed peppers
• Per Serving (approximate): 320 calories, 14g protein, 28g carbs, 14g fat

Salmon Salad with Mixed Greens

PIN IT

This Salmon Salad with Mixed Greens is a light and flavorful dish that’s perfect for lunch. The combination of tender salmon and fresh greens creates a satisfying meal that’s both nutritious and delicious. It’s simple to prepare, making it a great option for those busy weekdays or leisurely weekends.

When I need a break from heavier meals, this salad is my go-to. We can usually find local salmon or a similar firm fish at the market, and when it’s fresh, it’s unbeatable. This dish feels a little fancy, but it’s incredibly quick to pull together—perfect for when I’m juggling homeschooling and errands. The kids and I wait till mom has extra work at school since she’s not too much a fan of fish!

The vibrant colors and refreshing taste of this salad are inviting, while the healthy fats from the salmon and avocados make it a filling choice. Toss in some citrus and olives for an extra burst of flavor, and you’ve got a lunch that feels special but comes together quickly.

Ingredients

• 2 salmon fillets
• 4 cups mixed greens (like spinach, arugula, and romaine)
• 1 avocado, sliced
• 1/2 cup olives, pitted and sliced
• 1 lemon, cut into wedges
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like parsley or dill) for garnish

Instructions

1. Preheat your grill or skillet over medium heat. Season the salmon fillets with salt and pepper.
2. Cook the salmon for about 4-5 minutes on each side, or until it flakes easily with a fork.
3. While the salmon cooks, prepare the mixed greens on a large plate.
4. Once the salmon is done, place it on top of the greens. Add sliced avocado and olives around the salmon.
5. Drizzle with olive oil and serve with lemon wedges and fresh herbs for garnish.

Pro Tip

Let the cooked salmon rest for a few minutes before placing it on the greens to avoid wilting the salad.

Nutrition Info

• Servings: 2
• Per Serving (approximate): 400 calories, 28g protein, 10g carbs, 28g fat

Spicy Avocado Tuna Salad on Cucumber Slices

PIN IT

This Spicy Avocado Tuna Salad is a delightful fusion of flavors that makes for a light yet satisfying lunch option. The creamy avocado pairs beautifully with the protein-packed tuna, while a hint of spice adds a kick that keeps every bite interesting. Plus, serving it on cool cucumber slices not only makes it a low-carb choice but also adds a refreshing crunch.

This is one of my favorite no-cook lunches, especially on hot, humid days when even the idea of heating a skillet is too much. The cucumbers here are always crisp and fresh, and the kids think anything in bite-sized portions is a treat. Also, all of us LOVE spicy foods!

Preparing this dish is straightforward and quick, making it ideal for busy weekdays. Just mix the ingredients, scoop onto cucumber slices, and you’re ready to enjoy a nutritious meal that’s both tasty and easy to make.

Ingredients

• 1 can of tuna, drained
• 1 ripe avocado
• 1 tablespoon mayonnaise
• 1 teaspoon sriracha (adjust to taste)
• 1 tablespoon lime juice
• 1/4 cup diced red onion
• 1/4 cup diced bell pepper
• Salt and pepper to taste
• 1 medium cucumber, sliced

Instructions

1. In a medium bowl, mash the avocado until smooth. Add the drained tuna, mayonnaise, sriracha, lime juice, red onion, and bell pepper. Mix until well combined.
2. Season with salt and pepper to taste.
3. Arrange cucumber slices on a platter and spoon the tuna salad mixture onto each slice.
4. Serve immediately and enjoy your refreshing low-carb lunch!

Pro Tip

For uniform cucumber slices, use a mandoline slicer or a vegetable peeler with depth control.

Nutrition Info

• Servings: 4 (as appetizer-style bites)
• Per Serving (approximate): 180 calories, 14g protein, 6g carbs, 12g fat

Greek Chicken Bowl with Feta and Olives

PIN IT

This Greek Chicken Bowl is a delightful mix of flavors and textures that brings a taste of the Mediterranean right to your lunch table. With tender grilled chicken, savory feta, and briny olives, it’s not only delicious but also healthy and satisfying. Plus, it’s super easy to whip up, making it a perfect choice for a quick low-carb lunch.

When I’m craving something bright and fresh with bold flavor, this bowl hits the spot. The olives and feta remind me of meals we used to have at a small Greek café during a missions trip years ago. It’s also a great way to use up leftover grilled chicken from dinner the night before.

Ingredients

• 2 grilled chicken breasts, sliced
• 4 cups mixed leafy greens (spinach, arugula, etc.)
• 1 cup cherry tomatoes, halved
• 1 cup bell peppers, diced (any color)
• 1/2 cup black olives, pitted
• 1/2 cup feta cheese, crumbled
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. Prepare the Chicken: Season the grilled chicken breasts with salt and pepper. Grill until cooked through and nicely charred, about 6-7 minutes per side. Let rest and then slice.
2. Assemble the Bowl: In a large bowl, layer the leafy greens as a base. Top with sliced grilled chicken, cherry tomatoes, bell peppers, black olives, red onion, and feta cheese.
3. Make the Dressing: In a small bowl, whisk together olive oil and red wine vinegar. Drizzle over the salad.
4. Garnish: Sprinkle chopped parsley on top. Season with additional salt and pepper if desired.
5. Serve: Toss everything gently to combine, and enjoy your Greek Chicken Bowl!

Pro Tip

If you want to make this ahead, store the dressing separately and drizzle it on just before serving to keep the greens crisp.

Nutrition Info

• Servings: 2
• Per Serving (approximate): 360 calories, 30g protein, 10g carbs, 22g fat

Ingredient Substitutions

• Greek Yogurt: If unavailable, substitute with plain yogurt or a mixture of sour cream and a splash of lemon juice.
• Cauliflower Rice: If fresh cauliflower is scarce, look for frozen cauliflower rice in the freezer section, which works just as well.
• Lettuce for Wraps: If butter or romaine lettuce isn’t available, large cabbage leaves or collard greens make sturdy alternatives.
• Peanut Butter: Almond butter or tahini can be used in place of peanut butter for a different flavor profile.
• Quinoa: If quinoa is hard to find, cooked lentils or chopped mushrooms can serve as a hearty filler in stuffed peppers.

Tip from Grammie Shirley

When making egg salad, add a pinch of paprika or curry powder for an extra layer of flavor that elevates the dish.

Q&A

1. Can I prepare these lunches ahead of time?

   Absolutely! Many of these recipes, like the Tuna Salad Stuffed Avocado and Egg Salad with Greek Yogurt, can be made in advance. Just store them in airtight containers in the refrigerator and assemble as needed.

2. How can I keep the avocado from browning?

   To prevent browning, sprinkle the cut surface with lemon or lime juice and cover tightly with plastic wrap, pressing it against the surface to minimize air exposure.

3. Are these recipes kid-friendly?

   Yes! Dishes like Chicken Lettuce Wraps and Cauliflower Fried Rice are favorites among kids. You can adjust the seasoning to suit their taste preferences.

4. What if I don’t have access to certain ingredients?

   Feel free to substitute with what’s available. For example, if you can’t find quinoa, cooked lentils or rice can be used. The key is to maintain the balance of flavors and textures.

5. How can I add more protein to these meals?

   Incorporate additional protein sources like grilled chicken, boiled eggs, or legumes into the salads and wraps to boost the protein content.