17 Gut-Healthy, High-Protein Lunches for Better Blood Sugar

By

Camryn Alexa Wimberly

Published on June 29, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

If you’re looking to manage symptoms of poor gut health (like fatigue or frequent headaches) while also improving your blood sugar levels, these high-protein lunch recipes might be worth a try. Each meal is lower in saturated fat and sodium to help you follow a diabetes-friendly eating pattern. They are also packed with gut-healthy ingredients like beans, onions and leafy greens, and have at least 15 grams of protein to help you stay full and nourished. You’ll want to try recipes like our Black Bean-Queso Wraps or Farro Salad with Arugula, Artichokes & Pistachios for delicious and satisfying lunches that will support your health.

01 of 17

Avocado, Tomato & Chicken Sandwich

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

02 of 17

Creamy Pesto Chicken Salad with Greens

For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

03 of 17

Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

04 of 17

Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these sandwiches for a healthy lunch or light dinner.

05 of 17

Shrimp Salad with Peanut Dressing

Shrimp Salad with Peanut Dressing

Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.

06 of 17

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.

07 of 17

Smoked Salmon Salad Niçoise

smoked salmon salad nicoise

This twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.

08 of 17

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.

09 of 17

Chicken, Quinoa & Veggie Bowl

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

10 of 17

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.

11 of 17

Cheesy Chipotle-Cauliflower Mac

You'll barely notice the cauliflower in this comforting skillet pasta—it's pureed and mixed into the creamy cheese sauce.

12 of 17

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.

13 of 17

Beef & Bean Sloppy Joes

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

14 of 17

Vegan Superfood Grain Bowls

overhead shot of vegan grain bowl filled with beets, edamame and avocado — Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

15 of 17

Strawberry-Balsamic Arugula Salad

This fruity green salad with chicken offers an explosion of flavors in each bite. The taste of sweet strawberries, peppery arugula and tangy feta cheese is enhanced by the intense balsamic vinaigrette dressing.

16 of 17

Make-Ahead Spinach & Black Bean Burritos

These egg, bean and cheese burritos are designed to be made ahead and frozen. They are perfect for busy days and make a satisfying breakfast or lunch.

17 of 17

Pulled Chicken & Pickled Veggie Wraps

These colorful chicken wraps are perfect for a crowd. Marinated radishes, onions and carrots add a salty crunch—and a sneaky serving of vegetables!

Medically reviewed by

Jessica Ball, M.S., RD

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