Whether you’re packing a lunch for work or eating at home, these low-carb diabetic lunch ideas have you covered. Hearty salads, protein-packed wraps and veggie bowls are comforting, simple and perfect for busy days.
1/27
Lemon-Lime Salmon with Veggie Saute
From the Recipe Creator:
A fresh squeeze of lemon juice brightens so many flavors—acid is one of the most important influencers in how a dish tastes. And if one acid is good, two is stronger. Add lemon and lime juices when you bake salmon, cooking the supporting cast of vegetables separately until crisp-tender. —Brian Hill, West Hollywood, California
Nutrition Facts:
1 fillet with 1-1/4 cups vegetables: 329 calories, 15g fat (3g saturated fat), 67mg cholesterol, 283mg sodium, 25g carbohydrate (7g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.
2/27
Herbed Tuna and White Bean Salad
From the Recipe Creator:
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts:
2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable.
You can’t go wrong with this high fiber and healthy-fat lunch to keep your blood sugar stable as you go about your day.
3/27
Chicken with Peach-Avocado Salsa
From the Recipe Creator:
This super-fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken, and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead of time. —Shannon Roum, Cudahy, Wisconsin
Nutrition Facts:
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
Try this lean protein lunch that has a natural sweetness and healthy fat.
4/27
Refreshing Shrimp Salad
From the Recipe Creator:
Avocado, strawberries and shrimp are wonderful together in this filling yet light salad. Balsamic and raspberry vinaigrette dressings go well with the salad, as do Asian-inspired dressings. —Taste of Home Test Kitchen
Nutrition Facts:
3 cups: 239 calories, 9g fat (1g saturated fat), 172mg cholesterol, 181mg sodium, 16g carbohydrate (7g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1/2 fruit.
5/27
Asian Lettuce Wraps
From the Recipe Creator:
This recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! —Linda Rowley, Richardson, Texas
Nutrition Facts:
3 lettuce wraps: 259 calories, 12g fat (3g saturated fat), 78mg cholesterol, 503mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
If you like to order lettuce wraps at restaurants, then you’ll love this homemade version.
6/27
Zippy Turkey Zoodles
From the Recipe Creator:
Eating healthy doesn't mean sacrificing flavor—and these spiced-up zoodles prove it. If you don't have a spiralizer, simply slice the zucchini julienne-style. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1-3/4 cups: 332 calories, 14g fat (3g saturated fat), 75mg cholesterol, 500mg sodium, 26g carbohydrate (7g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 medium-fat meat, 2 vegetable, 1 starch, 1 fat.
7/27
Tuna Teriyaki Kabobs
From the Recipe Creator:
I love to barbecue but don't always want a heavy dinner. These kabobs are perfect in the spring, and you'll have room for dessert. —Holly Battiste, Barrington, New Jersey
Nutrition Facts:
1 tuna kabob and 1 vegetable kabob: 389 calories, 16g fat (2g saturated fat), 66mg cholesterol, 444mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.
You’ve got to love the healthy omega-3 fats in this simple and tasty tuna lunch.
8/27
Chicken & Spanish Cauliflower “Rice”
From the Recipe Creator:
I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits too. Everyone from my dad to my little nephew loves this chicken and Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Nutrition Facts:
1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
This low-carb lunch maxes out on good-for-you ingredients with riced cauliflower.
9/27
Grilled Chicken Chopped Salad
From the Recipe Creator:
Layered desserts always grab my family’s attention, but salads? Not so much. I wondered if I could get everyone on board by presenting a healthy salad in an eye-catching way. I’m happy to say that it worked. —Christine Hadden, Whitman, Massachusetts
Nutrition Facts:
3 cups: 239 calories, 5g fat (0 saturated fat), 56mg cholesterol, 276mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
Simple salads make a great lunch with protein and veggies balanced in a bowl. Explore this list of some more delicious diabetic salad recipes.
10/27
Fish Tacos with Berry Salsa
From the Recipe Creator:
I dreamed up this dish while lying in bed one night. I wasn't sure how the recipe would turn out, but when I tried it, I was so proud to call it mine. Can’t find jicama? Swap in a tart apple. —Emily Rigsbee, Bloomington, Indiana
Nutrition Facts:
2 tacos: 329 calories, 8g fat (3g saturated fat), 98mg cholesterol, 599mg sodium, 29g carbohydrate (3g sugars, 6g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 2 starch.
Bursting with healthy fats and antioxidant goodness, these tacos will energize your afternoon.
11/27
Naked Fish Tacos
From the Recipe Creator:
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after they've eaten this. I serve the dish with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.
There’s nothing easier than these low-carb tacos made with omega-3 rich fish and vegetables, sans the taco shells.
12/27
Fish Tacos with Guacamole
From the Recipe Creator:
Fish tacos are my new favorite thing—they're lighter and healthier than beef tacos smothered in cheese. Try adding tomatoes, green onions and chopped jalapeno on top. —Deb Perry, Traverse City, Michigan
Nutrition Facts:
2 tacos: 308 calories, 12g fat (2g saturated fat), 56mg cholesterol, 299mg sodium, 28g carbohydrate (2g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
This dish has healthy fats from fish and guac, which makes it a satisfying meal.
13/27
Grilled Steak Salad with Tomatoes & Avocado
From the Recipe Creator:
My family loves a good steak dinner, but with busy schedules, I'm often thinking about ways to put new and simple twists on things. This salad is flavored with the freshness of lemon and cilantro and is one of my husband's favorite weeknight dishes. —Lyndsay Wells, Ladysmith, British Columbia
Nutrition Facts:
1 serving: 328 calories, 11g fat (3g saturated fat), 46mg cholesterol, 710mg sodium, 25g carbohydrate (3g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.
This lean red meat salad loaded with veggies gives you a good dose of iron, protein and fiber.
14/27
Summer Garden Fish Tacos
From the Recipe Creator:
I like to serve fish tacos with quinoa and black beans for a complete and satisfying meal. If you’ve got them, add colorful summer toppings like bright peppers, green onions or purple carrots. —Camille Parker, Chicago, Illinois
Nutrition Facts:
2 tacos: 278 calories, 10g fat (2g saturated fat), 55mg cholesterol, 214mg sodium, 26g carbohydrate (5g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Toss veggies and fish into taco shells for a quick and nourishing on-the-go lunch.
15/27
Dutch Oven Chicken Breasts
From the Recipe Creator:
My braised chicken is a recipe my mom used to make when I was small. It tastes much more complicated than it actually is! —Michelle Collins, Lake Orion, Michigan
Nutrition Facts:
1 chicken breast half with 1 cup vegetable mixture (calculated without baguette): 247 calories, 8g fat (1g saturated fat), 63mg cholesterol, 703mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
You gotta love the ease of this chicken—plus you get protein and fiber to keep your appetite satisfied all afternoon.
16/27
Garlic Tilapia with Spicy Kale
From the Recipe Creator:
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Nutrition Facts:
1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.
This zippy kale dish is loaded with antioxidants and a good dose of fiber to nourish your brain and body.
17/27
Chicken Tacos
From the Recipe Creator:
A few people in my family have special dietary needs, but luckily these chicken tacos work for all of us. I toss up a simple green salad and have a meal we can all enjoy together. —Christine Schenher, Exeter, California
Nutrition Facts:
2 tacos: 354 calories, 15g fat (3g saturated fat), 63mg cholesterol, 474mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Just add avocado to this salsa and you’ve got a lunch that’s loaded with potassium and healthy fat to keep your blood sugar stable for hours.
18/27
Tuscan Chicken
From the Recipe Creator:
This creamy, rich chicken dish is special enough to serve to company. Even better, it comes together in only 45 minutes. —Taste of Home Test Kitchen
Nutrition Facts:
1 chicken breast half with 1/2 cup sauce: 591 calories, 41g fat (21g saturated fat), 187mg cholesterol, 857mg sodium, 12g carbohydrate (5g sugars, 2g fiber), 43g protein.
19/27
Artichoke Ratatouille Chicken
From the Recipe Creator:
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Pack this chicken and veggie dish in a container for a nourishing lunchtime fix.
20/27
Pork Salad
From the Recipe Creator:
Make an easy meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing. —Taste of Home Test Kitchen
Nutrition Facts:
1 serving: 229 calories, 9g fat (2g saturated fat), 63mg cholesterol, 274mg sodium, 13g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
21/27
Chicken Brunch Bake
From the Recipe Creator:
Chunks of tender chicken add heartiness to this appealing brunch casserole. This was my son's favorite hot lunch meal from high school. —DeLee Jochum, Dubuque, Iowa
Nutrition Facts:
1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
22/27
Cod with Hearty Tomato Sauce
From the Recipe Creator:
My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Nutrition Facts:
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
23/27
Tuscan Fish Packets
From the Recipe Creator:
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Nutrition Facts:
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
24/27
Slow-Cooked Italian Chicken
From the Recipe Creator:
With its nicely seasoned tomato sauce, this enticing chicken entree is especially good over pasta. My father loved this dish. —Deanna D’Auria, Banning, California
Nutrition Facts:
1 serving: 231 calories, 3g fat (1g saturated fat), 63mg cholesterol, 818mg sodium, 22g carbohydrate (8g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.
25/27
Chicken with Celery Root Puree
From the Recipe Creator:
Celeriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste of Home Test Kitchen
Nutrition Facts:
1 chicken breast half with 2/3 cup puree: 328 calories, 8g fat (1g saturated fat), 94mg cholesterol, 348mg sodium, 28g carbohydrate (10g sugars, 5g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1/2 fat.
26/27
Tuscan Chicken and Beans
From the Recipe Creator:
Rosemary and beans make a nice rustic Italian meal with this flavorful dish. —Marie Rizzio, Interlochen, Michigan
Nutrition Facts:
1 cup: 216 calories, 3g fat (1g saturated fat), 63mg cholesterol, 517mg sodium, 17g carbohydrate (1g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
27/27
The Ultimate Fish Tacos
From the Recipe Creator:
This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. —Yvonne Molina, Moreno Valley, California
Nutrition Facts:
2 tacos: 284 calories, 5g fat (1g saturated fat), 124mg cholesterol, 278mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1/2 fat.
Diabetic Lunch Ideas FAQ
What low-carb diabetic lunches are easiest to take to work?
Low-carb diabetic lunches that are easy to take to work include options like whole grain wraps filled with lean meats or tofu, grain bowls made with cauliflower rice and chickpea salads with plenty of diabetic-friendly vegetables. For many people with diabetes, a healthy lunch is built around whole grains, legumes, lean meats and minimally processed ingredients to support stable energy and blood sugar levels. Balanced meals like these are in line with what people with diabetes can eat and drink and offer practical suggestions that can help with daily planning.
What quick diabetic lunches can I make in the morning?
Quick diabetic lunches you can make in the morning include tuna lettuce cups, a twisted eggs Benedict salad, a chicken and veggie skillet, or a leftover protein tossed into a salad with whole grains and a light vinaigrette. A bento-style lunchbox is also great for variety. Fill it with nuts, cheese, sliced bell peppers, hummus and a boiled egg for a mix of textures and nutrients. For mornings when time is tight, batch-prepping components like grilled chicken, quinoa or roasted vegetables at the start of the week can simplify the process. These make-ahead lunch recipes offer more ideas to streamline busy mornings.
What vegetarian diabetic-friendly meals can I prep in advance for lunch?
Vegetarian diabetic-friendly meals for lunch include lentil and vegetable stews, grain salads made with quinoa or farro, and veggie stir-fries over cauliflower rice or whole grain noodles. Tofu, tempeh and legumes offer plant-based protein and fiber to help make meals more satisfying. Many of these dishes reheat well, while others like bean salads or roasted veggie wraps can be eaten cold.
