15 Tasty Low Carb Lunches For Work Ideas

Low Carb Lunches For Work Ideas are an excellent way to fuel your day without the heavy feeling that comes with high-carb meals. When you choose low-carb options, you can maintain steady energy levels and focus, keeping you sharp and productive throughout your workday. These meals are typically rich in protein and healthy fats, which help stabilize your blood sugar and prevent those mid-afternoon crashes that leave you reaching for unhealthy snacks.

In a busy work environment, quick, easy, and nutritious meals are essential. Preparing and packing low-carb lunches ensures that you have a satisfying, delicious, and balanced meal ready to go, saving you time and avoiding the temptation of fast food or unhealthy office snacks. With a bit of planning, you can enjoy tasty and energizing meals that support your overall health and work performance.

Low Carb Lunches For Work Ideas

1. Chicken Caesar Salad Wraps

Chicken Caesar Salad Wraps are a tasty and low-carb alternative to the traditional Caesar salad. By wrapping grilled chicken, fresh romaine lettuce, parmesan, and creamy Caesar dressing in a low-carb tortilla, you get a satisfying, protein-packed lunch that’s perfect for work. It’s a delicious way to enjoy the flavors of a Caesar salad without the extra carbs from croutons.

Ingredients (per serving):

• 1 grilled chicken breast (sliced)
• 1 large low-carb tortilla (or lettuce leaves for a lighter option)
• 1 cup romaine lettuce (shredded)
• 2 tablespoons Caesar dressing (preferably homemade or low-carb version)
• 1 tablespoon parmesan cheese (shredded)
• Optional: 1 tablespoon bacon bits (for added crunch and flavor)

Instructions:

1. Grill or cook the chicken breast and slice it into thin strips.
2. Lay the low-carb tortilla flat on a surface (or use large lettuce leaves for a wrap without the tortilla).
3. Place the shredded romaine lettuce in the center of the wrap.
4. Add the sliced chicken breast on top of the lettuce.
5. Drizzle Caesar dressing over the chicken and lettuce.
6. Sprinkle shredded parmesan cheese and, if desired, bacon bits on top.
7. Wrap the tortilla tightly around the filling or fold the lettuce leaves into a wrap.
8. Serve immediately, or wrap in foil for an easy, on-the-go lunch.

Nutritional Information (per serving):

• Calories: 350
• Protein: 40g
• Fat: 20g
• Carbohydrates: 6g
• Fiber: 3g
• Sugars: 2g
• Sodium: 800mg

2. Zucchini Noodles with Pesto and Grilled Chicken

Zucchini Noodles with Pesto and Grilled Chicken is a flavorful, low-carb alternative to traditional pasta dishes. By using zucchini noodles (also known as zoodles), this dish cuts down on carbs while still delivering the satisfaction of a hearty meal. Topped with homemade or store-bought pesto sauce and juicy grilled chicken, it’s a perfect balance of fresh veggies, protein, and healthy fats.

Ingredients (per serving):

• 2 medium zucchinis (spiralized into noodles)
• 1 grilled chicken breast (sliced)
• 2 tablespoons pesto sauce (store-bought or homemade)
• 1 tablespoon olive oil (for sautéing the zoodles)
• 1 tablespoon parmesan cheese (shredded, for garnish)
• Salt and pepper, to taste
• Optional: Cherry tomatoes or pine nuts for extra flavor and texture

Instructions:

1. Use a spiralizer to turn the zucchinis into noodles (zoodles). If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons.
2. Heat olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for 3-4 minutes until just tender, being careful not to overcook.
3. While the zoodles are cooking, grill the chicken breast until fully cooked, then slice it thinly.
4. In a large bowl, toss the zucchini noodles with pesto sauce until evenly coated.
5. Plate the zucchini noodles and top with the sliced grilled chicken.
6. Garnish with shredded parmesan cheese and, if desired, cherry tomatoes or pine nuts for added flavor and crunch.
7. Serve immediately as a fresh, low-carb lunch or dinner.

Nutritional Information (per serving):

• Calories: 350
• Protein: 40g
• Fat: 25g
• Carbohydrates: 10g
• Fiber: 3g
• Sugars: 5g
• Sodium: 600mg

3. Egg Salad Lettuce Wraps

Egg Salad Lettuce Wraps are a light, low-carb lunch that combines the creamy richness of egg salad with the crisp freshness of lettuce. This recipe swaps bread for lettuce leaves, making it a perfect choice for those following a low-carb diet. The egg salad is made with hard-boiled eggs, mayo, mustard, and a touch of seasoning, providing a deliciously satisfying and healthy meal.

Ingredients (per serving):

• 3 hard-boiled eggs (chopped)
• 2 tablespoons mayonnaise (or Greek yogurt for a lighter version)
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• Salt and pepper, to taste
• 2 large lettuce leaves (such as romaine or butter lettuce)
• Optional: 1 tablespoon chopped fresh herbs (parsley, chives, or dill) for extra flavor

Instructions:

1. Peel the hard-boiled eggs and chop them into small pieces.
2. In a bowl, combine the chopped eggs with mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well until creamy and evenly combined.
3. If desired, add fresh herbs like parsley, chives, or dill to the egg salad for added flavor.
4. Lay the large lettuce leaves flat on a plate or surface.
5. Spoon the egg salad mixture onto the center of each lettuce leaf.
6. Carefully fold the lettuce around the egg salad to form a wrap.
7. Serve immediately as a fresh, low-carb lunch or snack. You can also store the egg salad in the fridge and assemble the wraps when ready to eat.

Nutritional Information (per serving):

• Calories: 290
• Protein: 18g
• Fat: 22g
• Carbohydrates: 3g
• Fiber: 1g
• Sugars: 1g
• Sodium: 300mg

4. Tuna Salad-Stuffed Avocados

Tuna Salad-Stuffed Avocados are a perfect blend of creamy avocado and flavorful tuna salad, offering a low-carb, protein-packed meal. The natural richness of the avocado pairs beautifully with the light, savory tuna salad, making this dish both filling and nutritious. It’s a quick and easy recipe that can be enjoyed for lunch or as a healthy snack.

Ingredients (per serving):

• 1 ripe avocado (halved and pitted)
• 1 can (5 oz) tuna in water, drained
• 2 tablespoons mayonnaise (or Greek yogurt for a lighter option)
• 1 teaspoon Dijon mustard
• 1 tablespoon diced red onion
• 1 tablespoon chopped celery
• 1 teaspoon lemon juice
• Salt and pepper, to taste
• Optional: Chopped parsley or dill for garnish

Instructions:

1. Cut the avocado in half and remove the pit. Use a spoon to scoop out a small portion of the flesh to create more room for the tuna salad.
2. In a bowl, combine the drained tuna, mayonnaise (or Greek yogurt), Dijon mustard, diced red onion, chopped celery, lemon juice, salt, and pepper. Mix well until everything is combined.
3. Spoon the tuna salad mixture into the center of each avocado half.
4. Garnish with chopped parsley or dill, if desired.
5. Serve immediately, or refrigerate until ready to eat. These make a great meal prep option for a quick and easy lunch.

Nutritional Information (per serving):

• Calories: 350
• Protein: 20g
• Fat: 28g
• Carbohydrates: 12g
• Fiber: 8g
• Sugars: 1g
• Sodium: 550mg

5. Cauliflower Fried Rice with Shrimp

Cauliflower Fried Rice with Shrimp is a low-carb twist on the classic fried rice, replacing traditional rice with cauliflower for a lighter, yet equally satisfying, meal. The shrimp add protein and a savory depth to the dish, while the cauliflower absorbs the rich flavors of the soy sauce, garlic, and vegetables. This dish is perfect for a quick, flavorful lunch that won’t derail your low-carb diet.

Ingredients (per serving):

• 1 cup cauliflower rice (fresh or frozen)
• 6-8 large shrimp (peeled and deveined)
• 1 tablespoon sesame oil (or olive oil)
• 1/4 cup onion (diced)
• 1/4 cup carrots (diced or julienned)
• 1/4 cup peas (optional)
• 2 cloves garlic (minced)
• 1 tablespoon soy sauce (or coconut aminos for a gluten-free option)
• 1 teaspoon ginger (grated)
• 1 egg (lightly beaten)
• 1 tablespoon green onions (chopped, for garnish)
• Salt and pepper, to taste

Instructions:

1. If using fresh cauliflower, pulse florets in a food processor until it resembles rice. If using frozen cauliflower rice, thaw it and drain any excess moisture.
2. Heat sesame oil in a large skillet or wok over medium heat. Add the shrimp and cook until pink and opaque, about 2-3 minutes per side. Remove from the skillet and set aside.
3. In the same skillet, add the diced onion, carrots, and peas (if using). Sauté for about 3-4 minutes until softened.
4. Add the minced garlic and grated ginger to the vegetables, and sauté for another 30 seconds until fragrant.
5. Push the vegetables to the side and pour the beaten egg into the pan. Scramble it until fully cooked, then combine with the veggies.
6. Add the cauliflower rice to the skillet, stirring to combine with the vegetables and egg. Cook for 5-6 minutes, stirring occasionally, until the cauliflower rice is tender and lightly browned.
7. Add the cooked shrimp back into the skillet and drizzle with soy sauce (or coconut aminos). Stir well to combine, and cook for an additional 1-2 minutes.
8. Season with salt and pepper to taste, and garnish with chopped green onions before serving.

Nutritional Information (per serving):

• Calories: 350
• Protein: 30g
• Fat: 18g
• Carbohydrates: 12g
• Fiber: 6g
• Sugars: 4g
• Sodium: 700mg

6. Grilled Turkey and Cheese Lettuce Wraps

Grilled Turkey and Cheese Lettuce Wraps are a delicious, low-carb alternative to the traditional sandwich. Lean turkey and melty cheese are wrapped in crisp lettuce leaves, offering a satisfying, protein-packed meal. This easy-to-make dish is perfect for anyone looking for a quick, healthy lunch that keeps things light without sacrificing flavor.

Ingredients (per serving):

• 4 slices deli turkey breast (low-sodium)
• 2 slices cheese (cheddar, Swiss, or your choice)
• 4 large lettuce leaves (romaine, butter, or iceberg lettuce work well)
• 1 tablespoon mustard or mayo (optional)
• Salt and pepper, to taste
• Olive oil or cooking spray for grilling

Instructions:

1. Heat a grill pan or skillet over medium heat and lightly coat with olive oil or cooking spray.
2. Place the turkey slices in the pan and grill for 2-3 minutes until warmed through and slightly crispy on the edges.
3. Add a slice of cheese to each turkey slice and cook for an additional minute until the cheese begins to melt.
4. While the turkey and cheese are grilling, prepare the lettuce leaves by washing and drying them thoroughly.
5. Once the turkey and cheese are ready, lay the lettuce leaves flat on a plate.
6. If desired, spread a thin layer of mustard or mayo onto the lettuce leaves for added flavor.
7. Place the grilled turkey and melted cheese onto the center of each lettuce leaf.
8. Season with salt and pepper to taste, then fold the lettuce around the turkey and cheese to form wraps.
9. Serve immediately, or wrap them up for a healthy, on-the-go lunch.

Nutritional Information (per serving):

• Calories: 300
• Protein: 28g
• Fat: 20g
• Carbohydrates: 4g
• Fiber: 2g
• Sugars: 2g
• Sodium: 700mg

7. Cobb Salad

The Cobb Salad is a classic, low-carb salad loaded with protein, healthy fats, and fresh vegetables. This hearty salad typically includes a variety of colorful ingredients such as grilled chicken, bacon, hard-boiled eggs, avocado, blue cheese, and a mix of greens, all drizzled with a tangy dressing. It’s a flavorful and filling meal that’s perfect for a workday lunch or any time you need a nutritious, satisfying meal.

Ingredients (per serving):

• 1 cup mixed greens (such as Romaine, spinach, or arugula)
• 4 oz grilled chicken breast (sliced)
• 2 strips of crispy bacon (crumbled)
• 1 hard-boiled egg (sliced)
• 1/4 avocado (sliced)
• 2 tablespoons crumbled blue cheese
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons olive oil or your preferred dressing
• Salt and pepper, to taste

Instructions:

1. Start by assembling the mixed greens in a large bowl or plate.
2. Arrange the grilled chicken slices, crumbled bacon, sliced hard-boiled egg, avocado, crumbled blue cheese, and halved cherry tomatoes on top of the greens in neat sections.
3. Drizzle olive oil or your preferred dressing over the salad. You can also use a low-carb dressing such as ranch, vinaigrette, or blue cheese.
4. Season with salt and pepper to taste.
5. Toss the salad lightly if desired, or keep it as is for a more structured presentation.
6. Serve immediately, or refrigerate if preparing in advance.

Nutritional Information (per serving):

• Calories: 450
• Protein: 35g
• Fat: 35g
• Carbohydrates: 10g
• Fiber: 6g
• Sugars: 4g
• Sodium: 800mg

8. Chicken and Veggie Stir Fry

Chicken and Veggie Stir Fry is a quick and healthy low-carb meal filled with colorful vegetables and lean chicken breast, all sautéed in a savory stir-fry sauce. The combination of crisp vegetables and tender chicken, along with a flavorful sauce, makes this dish both delicious and satisfying. It’s the perfect go-to lunch for busy workdays, offering a well-balanced meal without the carbs.

Ingredients (per serving):

• 6 oz chicken breast (sliced into thin strips)
• 1 tablespoon olive oil (or sesame oil)
• 1 cup broccoli florets
• 1/2 red bell pepper (sliced)
• 1/2 yellow bell pepper (sliced)
• 1/2 carrot (julienned)
• 1/4 onion (sliced)
• 2 cloves garlic (minced)
• 2 tablespoons soy sauce (or coconut aminos for a gluten-free option)
• 1 tablespoon sesame oil (for flavor)
• 1 teaspoon grated ginger
• 1 teaspoon rice vinegar
• Salt and pepper, to taste
• Optional: Sesame seeds for garnish

Instructions:

1. Heat olive oil (or sesame oil) in a large skillet or wok over medium-high heat.
2. Add the sliced chicken breast to the pan and cook for 5-7 minutes, or until fully cooked and golden brown. Remove the chicken from the skillet and set it aside.
3. In the same pan, add the onion, garlic, and grated ginger. Sauté for 1-2 minutes until fragrant.
4. Add the broccoli, bell peppers, and carrot to the pan. Stir-fry the vegetables for 4-5 minutes, or until they are tender-crisp.
5. Return the cooked chicken to the skillet with the vegetables.
6. In a small bowl, mix together soy sauce (or coconut aminos), sesame oil, and rice vinegar. Pour this sauce over the chicken and vegetables in the pan, stirring to coat everything evenly.
7. Stir-fry for another 2-3 minutes, allowing the sauce to thicken slightly and coat the chicken and veggies.
8. Season with salt and pepper to taste.
9. Serve immediately, garnished with sesame seeds if desired.

Nutritional Information (per serving):

• Calories: 400
• Protein: 35g
• Fat: 20g
• Carbohydrates: 12g
• Fiber: 5g
• Sugars: 6g
• Sodium: 600mg

9. Beef and Zucchini Skewers with a Side Salad

Beef and Zucchini Skewers with a side salad make for a simple and tasty low-carb meal that is both flavorful and satisfying. The tender beef cubes are marinated and grilled to perfection, paired with juicy zucchini slices, creating a delicious contrast. The side salad, made with fresh greens and a light dressing, complements the skewers with a refreshing touch, making this meal ideal for lunch at work or a light dinner.

Ingredients (per serving):

• 6 oz lean beef (cut into cubes)
• 1 medium zucchini (sliced into rounds)
• 1 tablespoon olive oil
• 1 tablespoon soy sauce (or coconut aminos for a gluten-free option)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste
• 1 cup mixed salad greens (such as spinach, arugula, or romaine)
• 1 tablespoon olive oil (for salad dressing)
• 1 teaspoon balsamic vinegar (for salad dressing)
• Optional: Lemon wedges for garnish

Instructions:

1. In a bowl, combine olive oil, soy sauce, garlic powder, onion powder, dried oregano, salt, and pepper to make a marinade.
2. Add the beef cubes to the marinade and toss to coat. Let it marinate for at least 15 minutes (or up to 2 hours in the fridge for more flavor).
3. Preheat your grill or grill pan to medium-high heat.
4. Thread the marinated beef cubes and zucchini slices onto skewers, alternating between beef and zucchini.
5. Grill the skewers for 4-5 minutes per side, or until the beef reaches your desired level of doneness and the zucchini is tender and slightly charred.
6. While the skewers are grilling, prepare the side salad by tossing the mixed greens with olive oil, balsamic vinegar, salt, and pepper.
7. Serve the grilled beef and zucchini skewers with the side salad. Garnish with lemon wedges if desired.

Nutritional Information (per serving):

• Calories: 350
• Protein: 35g
• Fat: 20g
• Carbohydrates: 8g
• Fiber: 3g
• Sugars: 4g
• Sodium: 700mg

10. Greek Salad with Grilled Chicken

Greek Salad with Grilled Chicken is a vibrant, low-carb meal packed with fresh vegetables, tangy feta cheese, and succulent grilled chicken. The combination of crisp cucumbers, juicy tomatoes, Kalamata olives, and red onions, paired with a light, zesty dressing, creates a refreshing and filling salad. The grilled chicken adds lean protein, making this dish both satisfying and nutritious. It’s the perfect lunch for work or a light dinner option.

Ingredients (per serving):

• 4 oz grilled chicken breast (sliced)
• 1 cup cucumber (sliced)
• 1/2 cup cherry tomatoes (halved)
• 1/4 red onion (thinly sliced)
• 1/4 cup Kalamata olives (pitted)
• 2 tablespoons crumbled feta cheese
• 1 tablespoon olive oil (for dressing)
• 1 teaspoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• Fresh parsley (optional, for garnish)

Instructions:

1. Start by grilling the chicken breast until fully cooked and golden brown, about 6-7 minutes per side. Let it rest before slicing into thin strips.
2. In a large bowl, combine the sliced cucumber, cherry tomatoes, red onion, and Kalamata olives.
3. Add the grilled chicken slices on top of the salad.
4. Drizzle with olive oil and red wine vinegar. Sprinkle dried oregano, salt, and pepper over the salad.
5. Toss gently to combine the ingredients, ensuring the dressing evenly coats the salad.
6. Top the salad with crumbled feta cheese and garnish with fresh parsley if desired.
7. Serve immediately and enjoy a fresh, satisfying meal.

Nutritional Information (per serving):

• Calories: 380
• Protein: 35g
• Fat: 22g
• Carbohydrates: 8g
• Fiber: 3g
• Sugars: 4g
• Sodium: 600mg

FAQ

1. What makes a lunch low carb?

A low-carb lunch typically contains fewer carbohydrates, focusing on protein, healthy fats, and fiber-rich vegetables. Common low-carb foods include lean meats, non-starchy vegetables, eggs, cheese, and nuts. The idea is to reduce or avoid foods like bread, pasta, and sugary snacks.

2. Are low carb lunches suitable for everyone?

Low-carb lunches can be great for many people, especially those looking to manage their weight, blood sugar levels, or improve energy levels. However, it’s always best to consult a healthcare professional or nutritionist before making significant dietary changes, especially for individuals with specific health conditions.

3. How do I make my low carb lunches more filling?

To make your low-carb lunches more filling, focus on adding protein (like grilled chicken or fish), healthy fats (such as avocado or olive oil), and fiber (from vegetables and seeds). These components help keep you satisfied longer and prevent mid-afternoon hunger.

4. Can I meal prep these low-carb lunches for the whole week?

Yes! Many of the low-carb lunch ideas can be made in advance and stored in the fridge for several days. Just be mindful of ingredients that may wilt or lose freshness, like leafy greens, and store dressings or sauces separately to keep everything fresh.

5. How can I make my low carb lunches more exciting?

To keep your low-carb lunches interesting, mix up the types of protein, vegetables, and dressings you use. Try adding different herbs and spices for flavor, or experiment with new ingredients like cauliflower rice or zucchini noodles. Variety is key to avoiding boredom!