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Looking for a healthy and satisfying lunch that won’t derail your diet? You’re in the right place! We’ve curated a list of over 23 delicious low-carb, low-fat lunch recipes that are perfect for anyone looking to maintain a balanced lifestyle. Whether you’re trying to shed some pounds, maintain a healthy weight, or simply make better food choices, these recipes are flavorful, nutritious, and easy to prepare. From fresh salads and wraps to protein-packed bowls and stir-fries, there’s something for every palate. Let’s dive in and discover your next favorite low-carb, low-fat lunch!
23+ Delicious Low Carb Low Fat Lunch Recipes for a Healthier You

Eating healthy doesn’t mean sacrificing flavor or satisfaction. With these 23+ low-carb, low-fat lunch recipes, you’ll have plenty of delicious and nutritious options to keep you on track with your fitness or weight-loss goals. Whether you prefer simple salads, savory wraps, or hearty bowls, these meals are perfect for anyone looking to eat healthier without compromising taste. So go ahead, try a few recipes from this list and enjoy a guilt-free, nourishing lunch every day!
1. Zesty Chicken Lettuce Wraps
A perfect low-carb, low-fat lunch option, these Zesty Chicken Lettuce Wraps are packed with flavor and texture! Tender, grilled chicken breast is mixed with fresh, crisp vegetables like bell peppers, cucumbers, and avocado, all tossed together in a light, tangy lime dressing. The mixture is then wrapped in large lettuce leaves, making it a satisfying, crunchy, and refreshing meal. Ideal for meal prepping, these wraps are easy to make and can be customized with your favorite herbs and seasonings. Whether you’re craving something quick for lunch or a light dinner, these wraps are a healthy and delicious choice!
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2. Veggie-Packed Egg White Scramble
Start your day with this protein-rich, veggie-packed Egg White Scramble that’s both low in carbs and fat. This recipe is a great way to load up on your daily dose of veggies without the extra calories. The scramble is made with fluffy egg whites, sautéed mushrooms, spinach, zucchini, and tomatoes, all seasoned with a pinch of salt and pepper. For an extra kick, you can sprinkle a bit of hot sauce or top it off with a few avocado slices. The meal is incredibly filling and will keep you energized throughout the day without weighing you down.
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3. Spicy Tuna Salad Lettuce Cups
These Spicy Tuna Salad Lettuce Cups are a deliciously light yet satisfying lunch option. Made with high-protein tuna mixed with a hint of Greek yogurt and a dash of hot sauce for some heat, this salad is both creamy and flavorful without the extra fat. You’ll love how the cool, crunchy lettuce cups complement the spicy tuna salad, making each bite a perfect balance of textures. This recipe is not only great for lunch but can also double as a quick snack or a light dinner. Plus, it’s quick to prepare and can be stored in the fridge for an easy grab-and-go meal.
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4. Grilled Shrimp and Veggie Skewers
These Grilled Shrimp and Veggie Skewers are a tasty and nutritious way to enjoy a low-carb, low-fat lunch. Succulent shrimp are marinated in a zesty mix of lemon juice, olive oil, garlic, and a touch of cayenne for a bit of spice. They are then skewered with an assortment of colorful veggies, including bell peppers, zucchini, and onions, and grilled to perfection. Each bite offers a smoky, savory flavor that will leave you satisfied. These skewers are incredibly versatile, so you can easily swap out the veggies or add your favorite seasoning to suit your taste!
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5. Cucumber and Turkey Roll-Ups
If you’re craving something light and refreshing, these Cucumber and Turkey Roll-Ups are a great option. Thin slices of turkey breast are wrapped around fresh cucumber, making each bite incredibly crunchy and satisfying. The filling includes a bit of light cream cheese mixed with fresh herbs, creating a creamy contrast to the crisp veggies and protein-packed turkey. These roll-ups are perfect for meal prep, as they’re easy to pack and can be enjoyed chilled. Add a drizzle of mustard or balsamic vinegar for an extra burst of flavor!
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6. Cauliflower Rice Stir-Fry
This Cauliflower Rice Stir-Fry is a fantastic way to enjoy a hearty, low-carb lunch without sacrificing flavor. Using cauliflower rice as a base, this dish is loaded with vibrant vegetables like peas, carrots, bell peppers, and green onions. It’s stir-fried with a light soy sauce and a hint of sesame oil for a savory, Asian-inspired taste. You can add lean chicken, shrimp, or tofu for extra protein, making this dish both filling and nutritious. It’s a great alternative to traditional fried rice, giving you all the flavor with fewer carbs and calories.
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7. Spinach and Feta Stuffed Chicken Breast
This Spinach and Feta Stuffed Chicken Breast is a flavorful, low-carb, low-fat lunch that’s as satisfying as it is healthy. Tender chicken breasts are stuffed with a mixture of fresh spinach, low-fat feta cheese, and garlic, then baked to perfection. The result is a juicy, flavorful chicken breast with a deliciously creamy filling. You can serve it with a side of roasted vegetables or a light salad for a complete meal. This recipe is a great way to elevate your lunch routine while keeping things light and nutritious.
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8. Zucchini Noodles with Pesto Chicken
Zucchini noodles, also known as zoodles, make a perfect low-carb base for this fresh and healthy Pesto Chicken dish. The zoodles are lightly sautéed and topped with grilled chicken breast tossed in a homemade pesto sauce made from fresh basil, garlic, lemon, and olive oil. The rich, aromatic pesto adds a burst of flavor to the tender chicken and zucchini noodles, making this dish light yet satisfying. It’s a great option for anyone looking to enjoy a pasta-like dish without the carbs.
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9. Greek Salad with Grilled Salmon
This Greek Salad with Grilled Salmon is the perfect balance of protein, healthy fats, and fresh vegetables, all while keeping the carbs and fats in check. A bed of crisp romaine lettuce is topped with juicy tomatoes, cucumbers, red onions, Kalamata olives, and a sprinkle of crumbled feta cheese. The grilled salmon is the star of the dish, providing a rich, flavorful source of omega-3s. This salad is dressed with a light lemon-oregano vinaigrette, giving it a bright, zesty finish. This dish is not only low in carbs and fat but also high in flavor and nutrients!
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10. Avocado and Turkey Lettuce Wraps
These Avocado and Turkey Lettuce Wraps are a quick, low-carb, low-fat lunch that’s packed with protein and healthy fats. Sliced turkey breast is paired with creamy avocado, crunchy cucumber, and fresh greens, all wrapped up in large lettuce leaves for a satisfying, low-calorie alternative to sandwiches. The mild, savory flavor of turkey and the rich, smooth avocado create a delicious combination, while the crunch of the veggies adds texture. You can even add a light drizzle of mustard or a sprinkle of seasoning to enhance the taste.
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11. Eggplant and Tomato Parmesan Bake
This Eggplant and Tomato Parmesan Bake offers all the comfort of a classic parmesan dish, without the carbs and extra fat. Thinly sliced eggplant is layered with fresh tomatoes and topped with a sprinkle of low-fat mozzarella cheese, then baked until golden and bubbly. The natural sweetness of the tomatoes and the slight bitterness of the eggplant combine with the melted cheese for a dish that feels indulgent but is low in both carbs and fat. It’s a great way to enjoy the flavors of a hearty pasta bake without the guilt.
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12. Grilled Chicken Caesar Salad (No Croutons)
This Grilled Chicken Caesar Salad is a lighter version of the classic, with no croutons to keep it low in carbs. Grilled chicken breast is sliced and placed on a bed of crisp romaine lettuce, then topped with freshly grated parmesan cheese and a homemade, light Caesar dressing made with Greek yogurt instead of mayonnaise. The result is a creamy, flavorful salad that’s still incredibly satisfying. The grilled chicken adds protein and heartiness, while the tangy dressing enhances the fresh, crunchy lettuce. This salad is perfect for a low-carb, high-protein lunch.
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13. Chicken and Broccoli Stir-Fry
This Chicken and Broccoli Stir-Fry is a simple yet flavorful low-carb, low-fat lunch that’s quick to prepare. Tender chicken breast is stir-fried with fresh broccoli florets and a mix of colorful bell peppers, all tossed in a light, savory soy sauce and garlic-based dressing. A splash of lemon juice and a sprinkle of sesame seeds adds a refreshing zing and a bit of crunch. This stir-fry is a great option for anyone looking to enjoy a healthy, filling meal that’s both low in calories and high in nutrients.
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14. Shrimp and Avocado Salad
This Shrimp and Avocado Salad is a refreshing, protein-packed lunch that’s as nutritious as it is delicious. Juicy shrimp are tossed with ripe avocado, crisp cucumber, cherry tomatoes, and a handful of mixed greens, creating a vibrant and satisfying salad. The light dressing, made from olive oil, lemon juice, and a touch of mustard, brings all the ingredients together with a zesty kick. Not only is this salad low in carbs and fat, but it also provides healthy fats from the avocado and plenty of protein from the shrimp.
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15. Spaghetti Squash Primavera
This Spaghetti Squash Primavera is a delicious, low-carb alternative to traditional pasta dishes. Roasted spaghetti squash is served as the base and topped with a medley of sautéed veggies like zucchini, bell peppers, cherry tomatoes, and onions. A light garlic and olive oil sauce is drizzled over the top, creating a flavorful, satisfying dish that’s both filling and nutrient-rich. You can add grilled chicken or shrimp for a protein boost, making this a versatile and healthy option for lunch or dinner.
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16. Grilled Veggie and Hummus Wrap
This Grilled Veggie and Hummus Wrap is a colorful, low-carb, low-fat option that’s both healthy and filling. It features an assortment of grilled vegetables like zucchini, bell peppers, and eggplant, all wrapped up in a large lettuce leaf or a low-carb tortilla. A generous spread of creamy hummus ties everything together, adding a rich texture and flavor to the wrap. The combination of the smoky veggies and the smooth hummus makes this wrap a satisfying choice for lunch, and it can easily be packed for a quick meal on the go.
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17. Turkey and Cucumber Salad
A light yet filling lunch, this Turkey and Cucumber Salad is packed with lean protein and refreshing vegetables. Lean turkey breast is sliced and combined with thinly sliced cucumbers, cherry tomatoes, and red onions on a bed of mixed greens. A simple dressing made from lemon juice, olive oil, and fresh herbs adds a bright, zesty finish. This salad is perfect for those looking for a healthy, low-carb, low-fat lunch option that’s both hydrating and nourishing, with plenty of protein to keep you full.
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18. Cauliflower and Chickpea Tacos
These Cauliflower and Chickpea Tacos are a flavorful, plant-based option that’s perfect for a low-carb, low-fat lunch. Roasted cauliflower and chickpeas are seasoned with cumin, paprika, and garlic, then piled into soft lettuce leaves or low-carb tortillas. The tacos are topped with a tangy yogurt-based sauce and a sprinkle of fresh cilantro, creating a perfect balance of smoky, spicy, and creamy flavors. These tacos are not only light but also packed with fiber and protein, making them a filling and healthy choice for lunch.
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19. Baked Cod with Lemon and Asparagus
This Baked Cod with Lemon and Asparagus is a light, refreshing, and nutrient-packed meal. The cod is seasoned with a simple mixture of lemon, garlic, and herbs, then baked until perfectly tender. The asparagus is roasted alongside the fish, creating a savory and aromatic combination. This dish is not only low in carbs and fat but also high in protein and antioxidants from the asparagus. The zesty lemon adds a fresh, tangy note, making it a perfect, healthy lunch to enjoy any day of the week.
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20. Cabbage and Ground Turkey Stir-Fry
This Cabbage and Ground Turkey Stir-Fry is an easy, one-pan dish that’s both filling and nutritious. Lean ground turkey is cooked with shredded cabbage, carrots, and bell peppers, all stir-fried together in a light soy sauce and garlic dressing. The savory flavors and tender vegetables are complemented by a sprinkle of sesame seeds for a crunchy finish. This dish is a fantastic low-carb, low-fat option that’s high in protein and fiber, making it a perfect lunch to keep you full and energized.
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21. Greek Chicken Lettuce Wraps
These Greek Chicken Lettuce Wraps are a healthy and delicious way to enjoy a low-carb, low-fat lunch. Grilled chicken breast is seasoned with Mediterranean spices like oregano, garlic, and lemon, then wrapped in crisp lettuce leaves. Inside each wrap, you’ll find a mixture of diced cucumber, cherry tomatoes, red onion, and crumbled feta cheese, topped with a drizzle of homemade tzatziki sauce. The refreshing combination of flavors makes these wraps light yet satisfying, offering a protein-packed meal with a burst of fresh ingredients.
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22. Cauliflower Fried Rice
This Cauliflower Fried Rice is a perfect low-carb, low-fat alternative to traditional fried rice. Using cauliflower rice as the base, this dish is loaded with colorful vegetables like peas, carrots, and green onions, sautéed in a light soy sauce and sesame oil. Scrambled egg whites add a boost of protein, making this dish both filling and satisfying. It’s quick to prepare and can easily be customized by adding your favorite lean protein, such as chicken or shrimp. This healthy version of fried rice will leave you craving more!
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23. Spicy Chickpea and Spinach Salad
This Spicy Chickpea and Spinach Salad is a bold and flavorful low-carb, low-fat lunch option. The chickpeas are roasted with a blend of spices like cumin, paprika, and chili powder, creating a crispy, savory base. They’re paired with fresh spinach, cherry tomatoes, and cucumber, all tossed in a light lemon-tahini dressing that adds a creamy and tangy finish. This salad is full of fiber, protein, and antioxidants, making it a perfect meal to fuel you through the day.
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Conclusion
Maintaining a low-carb, low-fat diet has never been easier or tastier with these 23+ recipes. From lean proteins and fresh vegetables to creative alternatives for your favorite meals, these dishes provide all the nutrients you need while keeping the fat and carbs low. You’ll find yourself feeling full, energized, and satisfied without the heaviness of traditional lunch options. So, start exploring these recipes and give your lunch a healthy makeover today!