18 Delicious clean eating recipes for a low carb lunch

If you’re running out of ideas for a carb-free lunch, you’ve come to the right place.

Whether vegetarian, vegan, with fish or meat, salads or soups – these recipes have little or no carbohydrates and can therefore be perfectly integrated into a low carb diet.

Low carb lunch for vegetarians

Of course there are also numerous meatless options for a delicious low carb dish for lunch.

Filled spinach mushrooms

  • 8 mushrooms
  • 500g spinach leaves
  • 1 onion
  • 2 cloves of garlic
  • 100g gorgonzola
  • Some extra virgin olive oil
  • Himalayan salt
  • pepper

Here’s how you do it:

First you preheat your oven by 200 ° C.

Now clean the mushrooms and carefully remove the stems. Now cut these, the onion and the garlic into small pieces and fry them with the olive oil in a coated pan. When the whole thing has turned a golden brown color you can put it aside.

Then you also wash the spinach, cut it and the gorgonzola. Add both to the mass in your pan and stir. Now season with salt and pepper.

Now distribute the finished filling mass into your mushroom heads, which you then put on a baking sheet lined with baking paper. Your filled spinach mushrooms must be in the oven for 20 minutes.

Eggplant roulades

  • 2 medium sized eggplants
  • 75g sheep cheese
  • 150g cream cheese
  • 1 bell pepper
  • 1 onion
  • 240g canned tomatoes
  • 50g dried tomatoes in oil
  • 50g olives
  • 2 cloves of garlic
  • 75ml orange juice
  • 3 tbsp extra virgin olive oil
  • 1 tsp honey
  • basil
  • Himalayan salt
  • pepper

Here’s how you do it:

First chop the peppers, the onion and the garlic into small pieces and add everything to the pan with a little olive oil so that it can be fried easily.

Then add the canned tomatoes and the orange juice and let the whole thing simmer on low heat for about 5 minutes. Season the sauce with honey, pepper and salt, fill it in a baking dish and set it aside.

Then you cut the eggplant into slices about 5mm thick. Spread a thin layer of oil on these sides and add salt to them. Line a baking sheet with baking parchment and put the eggplant slices on it. Grill them under the hot grill on medium heat for 3-4 minutes on each side. Then let them cool down a bit.

Now preheat your oven to 160 ° C circulating air.

Now you are preparing the eggplant roulade filling. To do this, cut the dried tomatoes and olives into small pieces and put them together with the sheep’s and cream cheese in a bowl. Chop a few basil leaves and add them. Now mix everything well and season with salt and pepper.

Spread this mass over the eggplant slices. Take about one tablespoon for each slice. Carefully roll the whole thing up and place the eggplant roulades with the seam down on the sauce in your baking dish. This must now be in the oven for 15 minutes.

Lentil noodles with tomato sauce

  • 75g red lentil flour (you can buy it, but you can also grind it yourself)
  • 1 tsp guar gum
  • 75g protein powder
  • 3 eggs
  • Extra virgin olive oil
  • Himalayan salt

For the tomato sauce you need:

  • 1 onion
  • 1 clove of garlic
  • 200g cherry tomatoes
  • 400g canned tomatoes
  • 2 tbsp tomato paste
  • 2 tbsp Italian herbs (organo, rosemary, thyme, etc.)
  • 1 tablespoon of balsamic vinegar
  • Extra virgin olive oil
  • Parmesan cheese
  • Himalayan salt
  • pepper

Here’s how you do it:

For your lentil noodles, first put the lentil flour, the guar gum and the protein powder in a bowl and mix everything. Now put the eggs and the olive oil in another bowl and mix them.

While the dough is now being processed with the hand mixer, you gradually add the liquid mass. The dough should end up being elastic. Now put cling film over it and let the whole thing rest in the fridge for an hour.

Then you have to sprinkle the dough (attention, sticky!) With protein powder and roll it out until it is only about 1mm thick. Now cut off narrow strips and store them side by side.

Now it’s time for the tomato sauce. First chop the onions and the garlic and quarter the cherry tomatoes.

Now put the onions in a pan with the oil and heat them until they are glassy. Now add the garlic and tomato paste and sauté them briefly. Now erase everything with the canned tomatoes and add the vinegar. Let the whole thing simmer for 20 minutes.

If you want, you can puree the sauce in a blender or with a blender. Season to taste with the salt and pepper – the tomato sauce is ready.

Finally, put your pasta in boiling water for 2-3 minutes. Then serve both together. Put the parmesan on top.

Low carb lunch for vegans

Vegan is all the rage these days. Avoiding animal products is becoming increasingly popular – even among low carb fans. Finding recipes for a vegan, low-carb lunch is not always easy – but by no means impossible!

Chili sin carne

  • 400g canned tomatoes
  • 2 carrots
  • 1 onion
  • 1 zucchini
  • 125 g soybeans
  • 300 ml vegetable broth, hot
  • 2-3 cloves of garlic
  • 3 tbsp tomato paste
  • chili powder
  • Extra virgin olive oil
  • Himalayan salt
  • pepper

Here’s how you do it:

In the beginning, heat the vegetable broth and then pour it over the soybean. Let it swell for 20 minutes.

Meanwhile, you can cut the onions, the garlic and the zucchini into small pieces and grate the carrots finely.

Now put the onions, the garlic, the carrots and the tomato paste in a coated pan and fry in the olive oil.

Then you take the soy sliced ​​from the vegetable broth, squeeze it out and add it to the pan as well. Now you can also add the zucchini briefly and fry.

Then extinguish the whole thing with water and add the canned tomatoes. Season everything with chili powder, salt and pepper.

Lentil curry with broccoli

  • 125g Beluga lentils
  • 1 onion
  • 1 carrot
  • 1 bell pepper
  • 600g broccoli
  • 25g almonds, sliced
  • 400g canned tomatoes
  • 200ml coconut milk
  • curry powder
  • paprika
  • Virgin coconut oil
  • Himalayan salt
  • pepper

Here’s how you do it:

First preheat your oven to 180 ° C circulating air.

Now cut your broccoli into florets and put them in an oven mold. There you mix them with coconut oil and season the florets properly with the curry and paprika powder, as well as with pepper and salt. Sprinkle the almond leaves over the top and put in the oven for 25-30 minutes. Mix every now and then.

Then chop the onion and the canned tomatoes and cut the carrot and bell pepper into cubes. First steam the onions in the coconut oil until they are glassy. Now stir in the lentils.

The whole thing is now quenched with the canned tomatoes and then has to simmer for about a quarter of an hour. Then add the remaining vegetables and cook for another 10 minutes. Then add the coconut milk and taste the whole thing with curry powder, salt and pepper.

Finally serve the curry with broccoli on the side.

Harris cream with roasted cauliflower

  • 800g cauliflower florets
  • 100g red lentils
  • 400ml coconut milk
  • 100ml water
  • 2 tbsp Harissa spice paste
  • Extra virgin olive oil
  • cumin
  • paprika
  • Himalayan salt
  • pepper

Here’s how you do it:

First preheat your oven to 175 ° C.

Now put the cauliflower florets in an oven mold and spread the olive oil over them. Season the whole thing properly with the specified spices and mix everything. The broccoli must now be in the oven for about 25-30 minutes. Mix again in between. Before you finally take them out of the oven, make sure they are done.

Now heat the coconut milk together with the water in a saucepan. Then add the lentils and let it simmer for 20 minutes. Once the lentils are soft, you can add the Harrissa seasoning paste. For a really creamy sauce, you puree everything. In the end, just salt.

Simply pour the sauce over the roasted cauliflower – the vegan low-carb lunch is ready.

Low carb lunch with fish

Fish dishes go well with the low carb diet. However, make sure that you only buy wild catch. Bred fish are often stuffed with medication and antibiotics – and that has nothing to do with healthy eating for us either.

Smoked salmon and spinach cake

  • 150g smoked salmon
  • 200g spinach (frozen)
  • 100g Gouda cheese, grated
  • 100g cream cheese
  • Himalayan salt

Here’s how you do it:

First preheat your oven to 200 ° C circulating air.

Now let your spinach thaw. Then mix it with the cheese in a bowl and taste the spinach and cheese mixture with salt. Now put the whole thing on a baking sheet lined with baking paper. Spread everything there evenly in a rectangular shape and put it in the oven for 15 minutes.

After taking it out of the oven, let it cool down briefly. Now brush the spinach and cheese rectangle with cream cheese and top it with the salmon. Then you roll it up and put the “cake” in aluminum foil. The whole thing should now be in the fridge for a few hours or overnight.

Finally, cut off about 1cm thick slices.

Shrimp with avocado cream

  • 400g shrimp (ready to cook)
  • 1 avocado
  • 1 onion
  • ½ cucumber
  • 75ml canned tomatoes
  • 4 tbsp yogurt, pure
  • 1 lime
  • 1 chili pepper
  • 1 tbsp red wine vinegar
  • Himalayan salt
  • pepper

Here’s how you do it:

First wash the shrimp and bring 1 liter of water with salt and 2 tablespoons of lime juice to the boil. Boil the shrimp in it, take them out and briefly replace them in cold water. Drain well!

Mix the shrimp with the remaining lime juice and put the whole thing in the fridge for an hour.

Now cut the onions, the cucumber and the chilli pepper into small pieces. Mix this into the shrimp together with the tomatoes. Season the whole thing with salt and pepper and let it sit for another quarter of an hour.

During this time, cut the avocado in half, remove the core, scrape out the pulp and put it in a bowl. You also add the yogurt, red wine vinegar, salt and pepper and puree everything properly. At the end you can spread your shrimp on this avocado cream.

Pollack fillet with cauliflower

  • 400g cauliflower
  • 300g pollock fillet
  • 2 onions (S)
  • 1 clove of garlic
  • 40g black olives, seeded
  • 20g almonds, sliced
  • marjoram
  • ½ lemon
  • 2 tablespoons extra virgin olive oil
  • Himalayan salt
  • pepper

Here’s how you do it:

First clean and wash the cauliflower and cut it into small florets. Also chop the olives, onions and garlic.

Then you have to wash the fillet, pat it dry and cut it into bite-size pieces (about 3 cm). Now squeeze the lemon.

Now heat the oil in a pan and add the cauliflower. This must be seared for about 3-4 minutes over high heat. Then add the almonds, onions and garlic and let it fry for another minute. Season with salt and pepper.

Now season the fillet pieces with pepper and add them together with the olives to the pan. Now add the lemon juice (about 2 tablespoons) and remove everything with 2 tablespoons of water. Cover and cook over low heat for 3-4 minutes. Finally, season with marjoram.

Low carb lunch with meat

Meat is particularly suitable for a protein-rich lunch without carbohydrates. Fortunately, there are plenty of delicious low-carb recipe ideas for this.

Mozzarella Chicken Pesto with Vegetables

  • 400g chicken breast
  • 4 tbsp pesto
  • 1 pack of mozzarella
  • 1 tomato
  • ½ paprika
  • 100g mushrooms
  • 1 onion
  • Himalayan salt
  • pepper
  • Butter for greasing

Here’s how you do it:

First preheat your oven to 180 ° C.

Chop the vegetables, put them in a fire-proof form and place them on a baking sheet or rack. Now wash the meat and then pat it dry. Now cut it carefully in a fan.

Lubricate each chicken breast with about 2 tablespoons of pesto and fill the mozzarella into the compartments. Now season both the meat and the vegetables with salt and pepper and put everything in the oven for about 25 minutes.

Stuffed peppers

  • 4 peppers (M)
  • 450g minced meat, mixed
  • 250ml vegetable broth
  • 200g carrots
  • 50g black olives, seeded
  • 150g Emmental cheese, grated
  • 1 stick of leek
  • 2 onions
  • 2 tablespoons extra virgin olive oil
  • 1 tsp paprika powder
  • Himalayan salt
  • pepper

Here’s how you do it:

First chop your onions, olives and garlic. Now peel the carrots, clean the leek and cut both into thin slices.

Now heat the oil in a saucepan and braise the onions with the garlic until glassy over low heat. Then add the carrots, the olives and the leek and fry everything for another 3 minutes. Extinguish the whole thing with 125ml vegetable broth and let it steep for 3 additional minutes. Season the vegetables with salt and pepper.

Now preheat your oven to 175 ° C and also grease a baking dish.

Now hollow out the peppers. Remove the stalk and seeds. Fry the minced meat in the olive oil until it becomes crumbly and season with salt, pepper and paprika powder. Add it to the vegetables along with 100g of cheese and mix everything.

Now fill this mass into the peppers. You sprinkle the rest of the cheese on top. Place the peppers in the baking dish and pour them with the rest of the broth.

Put the whole thing in the oven for 25-30 minutes.

Ham and broccoli pan with fried egg

  • 1 head of broccoli
  • 1 pkg. Of diced ham
  • 2 tbsp extra virgin olive oil
  • 1 onion
  • 1 clove of garlic
  • 1 pinch of chili powder
  • 2 eggs (M)
  • Himalayan salt
  • pepper

Here’s how you do it:

At the beginning, clean the broccoli and cut it into florets. Then boil it in hot salt water for about 3-4 minutes and then rinse it off with cold water.

Now chop the garlic and onion. Heat the oil in a pan over medium-high heat and fry both. Now add the ham cubes together with the broccoli and fry the whole thing until the ham cubes are crispy. Season everything with the chilli, salt and pepper.

Now take another pan and heat a little oil in it. Just beat the eggs in it and wait until they are fried yellow. Serve with the ham and broccoli pan.

Salads for a low carb lunch

Salads are particularly suitable for those who prefer something light for their lunch without carbohydrates. These delicious creations are ideal for a low carb lunch in the office.

Mediterranean Chicken Salad

  • 150 g chicken breast
  • 50g black olives
  • 10 mini mozzarella
  • 10g basil
  • 40g arugula
  • 1 tbsp pine nuts
  • 6 dried tomatoes (M)
  • 1 tsp green pesto
  • 2 tsp extra virgin olive oil
  • pepper

Here’s how you do it:

Wash the chicken breasts first, dry them and then cut them into strips. Then heat a pan with oil and fry the chicken breast in it

Now chop the olives, rocket and basil and cut the tomatoes into cubes.

For the dressing, mix the pesto with the oil and season the whole thing with pepper.

At the end, add the meat to the other ingredients and pour the dressing over it. A quick low carb lunch is that easy.

Tuna salad

  • 1 head of broccoli
  • 100g peas, frozen
  • 1 bell pepper
  • 1 onion
  • 2 pickles
  • 3 eggs
  • 2 cans of tuna (in its own juice)
  • vegetable stock

For the dressing you need:

  • 150g Greek yogurt
  • 2 tsp mustard, medium hot
  • 2 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • erythritol)
  • Himalayan salt
  • pepper

Here’s how you do it:

First wash the broccoli, cut it into florets and cook it together with the peas in vegetable broth until both are firm to the bite.

Meanwhile, cut the peppers, onion, and pickled cucumber into slices. Also cook the eggs hard. Mix everything in a bowl.

Simply mix all the ingredients for the dressing and add the dressing to the bowl. Let the whole thing go well and season with salt and pepper.

Avocado-mango salad

  • 200g leaf lettuce
  • 1 avocado
  • 1 mango
  • 3 tbsp lemon juice
  • 2 tbsp orange juice, sugar-free
  • 6 tablespoons extra virgin olive oil
  • 1 tbsp mustard
  • erythritol)
  • Himalayan salt
  • pepper

Here’s how you do it:

Cut the mango and avocado into small cubes and pour 1 tablespoon of lemon juice over the avocado so that it does not change color.

Now clean the salad and cut it into bite-size pieces. Put it in a bowl with the avocado and mango and add the remaining lemon juice, orange juice, oil, sugar substitute and mustard. Mix everything well and finally season with salt and pepper. A low carb lunch can be that quick.

Soups for a low carb lunch

Whether as a starter or a main course – soups are simply super tasty and most of them totally easy to make. So why not for a great low-carb lunch?

Low carb potato soup

  • 25g potato fibers
  • 2 onions
  • 1 clove of garlic
  • 100g carrot
  • 200g leeks
  • 100g celeriac
  • 150g cream cheese
  • 1.25l vegetable broth
  • nutmeg
  • Himalayan salt
  • pepper
  • Extra virgin olive oil
  • 1 tsp sugar substitute (e.g. erythritol))
  • parsley
  • Optional: sausages

Here’s how you do it:

First you have to cut the vegetables into small pieces. The onions and garlic are chopped, the carrot and celeriac are diced and the leek is cut into rings.

Now heat some oil in a saucepan and first add the onions and the garlic. The onions must look glassy. Then you can also add the rest of the vegetables and braise them.

Extinguish the whole thing with the vegetable broth, add the sugar substitute and let everything simmer for about 15 minutes. Then you also add the potato fibers and let the soup steep for another 5 minutes.

Now the blender is used. Puree everything in the pot, stirring in the cream cheese and nutmeg. Now just season with salt and pepper and sprinkle parsley on top. If you want, you can add the sausages at the end.

pumpkin soup

  • ½ pumpkin
  • ½ onion
  • ½ walnut-sized piece of ginger
  • 2 tablespoons extra virgin olive oil
  • 1 tsp erythritol)
  • ¼ l vegetable broth instant
  • 175 ml orange juice, unsweetened
  • 100g whipped cream
  • Himalayan salt
  • pepper from the grinder
  • ½ tsp curry powder
  • chili powder
  • nutmeg
  • Parsley and pine nuts for garnish

Here’s how you do it:

First cut the lid off the pumpkin, cut it in half and remove the seeds and fibers. Then you have to cut the pulp out of the lid and the pumpkin half. Weigh about 500g of pumpkin meat and cut it into large pieces.

Now chop the onion and the garlic, peel the ginger and finely chop it. Heat the olive oil in a saucepan and braise the pumpkin, garlic, onions and ginger in it.

Extinguish the whole thing with the broth and let it simmer for about 35 minutes until everything is bite-proof.

Now you can puree the soup and add the orange juice and cream. Boil the whole thing up again and season it with the chilli, curry, salt, pepper and erythritol. Finally garnish your pumpkin soup with parsley and pine nuts.

Carrot goji berry soup

  • 100ml carrot juice
  • 25g goji berries
  • 1 onion
  • 25g dried apple slices
  • 225g carrots
  • 350ml vegetable broth
  • 50ml coconut milk
  • chili powder
  • Himalayan salt
  • pepper

Here’s how you do it:

Start by adding the goji berries to the carrot juice and let them soak for about 30 minutes. Now chop the onion and sweat it in a pan until translucent.

Now cut the carrots into thin slices and put them together with the apple slices and the vegetable broth in a saucepan. Let the whole thing simmer for 20-30 minutes, which will make the carrots soft.

Then add the coconut milk and puree everything creamy. Finally, add the carrot juice with the berries and season the carrot soup with salt and pepper.

These were my delicious recipe ideas for a low-carb lunch. Did you like them? Do you have any more ideas? Let us know about it and leave a comment!

If you are looking for great low carb breakfast ideas, you will definitely like this article. Would you like to make your own low carb bread? Here’s how to do it!

Related Posts

Like this post? Please share to your friends:
My Ads Site
Leave a Reply

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: