22 No-Cook Lunches for Better Blood Sugar

By

Camryn Alexa Wimberly

Published on July 10, 2024

Take a break from your stove and oven with these tasty no-cook lunch recipes! These meals are full of heart-healthy ingredients and complex carbs like fruits, vegetables, nuts, seeds and legumes to help you digest food more slowly and maintain stable blood sugar levels. They’re also lower in saturated fat and sodium, which makes them great options for those following a diabetes-friendly eating pattern. Switch up your lunch menu by trying delicious and nourishing recipes like our Chicken, Spinach & Feta Wraps or Farro Salad with Arugula, Artichokes & Pistachios.

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Tuna Salad & Tomato Sandwich

a recipe photo of the Tuna Salad & Tomato Sandwich — Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

This classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.

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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.

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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. Arugula adds a peppery flavor, but any tender greens will work well here.

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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!

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Green Goddess Wrap

Green Goddess Wraps on 2 plates with sparkling water — Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf

A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.

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Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry.

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Cucumber & Roasted Red Pepper Hummus Wrap

a recipe photo of the Cucumber and Roasted Red Pepper Hummus — Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch.

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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.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad

The dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

Open-Face goat cheese sandwich with tomato & avocado salad

This simple open-face sandwich comes together in just 10 minutes, making it a great option for busy days.

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Big Beautiful Summer Salad

Salad with radish corn edamame and chickpeas

This gorgeous and healthy summer vegetable salad is loaded with pretty produce, including golden beets, avocado, corn, microgreens and radishes. Chickpeas and edamame add substance, and an herb-filled buttermilk-avocado dressing makes this salad really special. Serve it on its own for a light vegetarian meal or add grilled chicken for an easy weeknight dinner.

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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.

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Tofu, Snow Pea & Carrot Wild Rice Salad

Sesame oil and nori (dried seaweed) give this healthy grain salad a boost of delicious umami flavor.

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Southwest Black-Bean Pasta Salad Bowls

Southwest Black-Bean Pasta Salad Bowls

In this Southwestern-style pasta salad, we use pasta made with black beans to bump up the fiber to an impressive 14 grams per serving, and it's paired with seasoned chicken strips and a flavorful corn salad.

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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.

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Chopped Chicken & Sweet Potato Salad

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.

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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!

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Turkey-Apple-Brie Sandwiches

Hollowed-out baguettes hold a satisfying combo of tart apples, creamy Brie and protein-rich shredded turkey.

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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.

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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.

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Get Your Greens Wrap

recipe photo of the Get Your Greens Wrap — Sara Haas

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess, and edamame provides some plant-based protein.

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Salmon Pita Sandwich

This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

Medically reviewed by

Jessica Ball, M.S., RD

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