19 Diabetes-Friendly Lunches That Aren’t Salads

By

Camryn Alexa Wimberly

Published on June 28, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto

These delicious recipes will have you daydreaming about your lunch break all morning long! Each recipe aligns with our parameters for a diabetes-friendly eating pattern to support healthy blood sugar levels and lower the risk of chronic diseases like heart disease. They are made with heart-healthy ingredients and are conscious of calories, carbs, saturated fat and sodium as well. With yummy and satiating options like our Chipotle-Lime Cauliflower Taco Bowls or Avocado, Tomato & Chicken Sandwich, these lunches will keep you energized and fueled until your next meal.

01 of 19

Chipotle-Lime Cauliflower Taco Bowls

A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos. To cut down on prep time, look for precut cauliflower in the produce department.

02 of 19

Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

03 of 19

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto

A tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, while giving tomatoes a stint in a hot oven makes them candy-sweet.

04 of 19

Chicken, Spinach & Feta Wraps

a recipe photo of the Chicken, Spinach & Feta Wrap — Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco

This chicken, spinach and feta wrap recipe is elevated by the convenience of rotisserie chicken and the scrumptious flavor of sun-dried tomatoes. Whisk together the easy dressing, toss with the chicken, add spinach and wrap it all together for a delicious lunch.

05 of 19

Lemony Lentil & Cauliflower Cup Soup

a recipe photo of the Lemony Lentil & Cauliflower Soup — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

This bright lemony soup gets its boost of fiber and earthy, nutty flavor from ingredients like lentils and bulgur. Bulgur adds heartiness and a nice chewy texture, but you can swap it out for another cooked grain like brown rice or quinoa. Plus, the broth gets gentle heat from harissa paste.

06 of 19

Spicy Chicken Noodle Soup with Soft-Boiled Eggs

Homemade Chicken Ramen Noodle Bowls

Transform canned chicken noodle soup by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.

07 of 19

Veggie & Hummus Sandwich

Veggie & hummus sandwich — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

08 of 19

Pistachio & Peach Toast

This delicious toast is great when you have leftover ricotta cheese—plus it comes together in just 5 minutes.

09 of 19

Salmon-Stuffed Avocados

Salmon-Stuffed Avocados on a blue surface — Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

10 of 19

Black Bean-Queso Wraps

These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press.

11 of 19

Chicken, Quinoa & Veggie Bowl

With a whopping 19 grams of protein, this one-dish meal will keep you feeling full and satisfied for hours.

12 of 19

Turkey & Bean Burritos

These tasty turkey and bean burritos are the perfect choice for a quick dinner or lunch. Shredded lettuce and Cheddar cheese are wrapped up in warm whole-wheat tortillas with cooked turkey, salsa and beans. Yum!

13 of 19

Ceviche-Stuffed Avocados

How to Make Shrimp Ceviche-Stuffed Avocados

Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado bowls for a fun and healthy presentation.

14 of 19

Veggie Wrap with Cilantro Hummus

These healthy multigrain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time-saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.

15 of 19

Spicy Slaw Bowls with Shrimp & Edamame

containers with spicy slaw bowls with shrimp & edamame

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

16 of 19

Pesto Chicken & Cannellini Bean Soup

This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end.

17 of 19

Lentil Burgers

Walnuts and fresh marjoram accent these vegan lentil burgers. Substitute oregano for marjoram if you like. Serve with a smear of whole-grain mustard and roasted sweet potato wedges.

18 of 19

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini

Mediterranean Lettuce Wraps

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch. A few wedges of warm pita finish off the meal perfectly.

19 of 19

Cucumber Sandwich with Cotija & Lime

a recipe photo of the Cucumber Sandwich with Cotija and Lime — Photographer: Rachel Marek, Food stylist: Holly Dreesman

This easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling.

Medically reviewed by

Jessica Ball, M.S., RD

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