If you’re looking for quick and tasty lunch ideas, you’ve come to the right place! These recipes are packed with fiber, with at least 6 grams per serving. They’re also made with gut-healthy ingredients like yogurt, which contains probiotics, and vegetables and legumes, which contain prebiotics that help improve your gut flora. Perhaps the best part is that they take less than 10 minutes to prepare. Try options like Black Bean Quinoa Bowls and Quinoa Deli Salad for a flavorful, hearty meal that supports gut health.
Quinoa Chickpea Salad with Roasted Red Pepper Hummus
This hearty vegan salad is packed with nutritious plant-based ingredients like chickpeas, quinoa and hummus, and the crunch of sunflower seeds and the unexpected flavour of roasted peppers add irresistible flavor.
Black bean quinoa bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the common characteristics of a taco salad, minus the deep-fried bowl: it’s loaded with pico de gallo, fresh cilantro, and avocado, and also comes with an easy hummus dressing to drizzle on top.
Quinoa Deli Salad
This healthy deli salad combines hearty quinoa and chickpeas with a bit of ham and mozzarella for lots of flavor without too much salt. This healthy quinoa salad is perfect for dinner or serves as a delicious lunch the next day.
Grain bowl with chickpeas and vegetables
This high fiber vegetarian grain bowl is packed with colorful veggies and plant-based protein to leave you feeling energized and satisfied.
Pita Pockets with Roasted Vegetables and Hummus
Satisfying and delicious, these pita pocket sandwiches are stuffed with roasted vegetables and greens, and a spread of hummus adds creaminess and keeps the filling from falling out.
Strawberry Pineapple Smoothie
Blend almond milk, strawberries, and pineapple for a smoothie that’s easy to whip up on busy days. Add a little almond butter for richness and protein. Freeze some of the almond milk for an icy texture.
Black bean nacho soup
Liven up your canned black bean soup with your favorite nacho toppings, like cheese, avocado, and fresh tomatoes. Add a little smoked paprika for extra flavor, but you can also substitute your favorite warm spices, like cumin or chili powder. Choose soups with less than 450 mg of sodium per serving.
Mixed greens with lentils and sliced apples
This salad with lentils, feta cheese and apples is a satisfying vegetarian main dish that you can whip up quickly for lunch. To save time, substitute canned drained lentils, but be sure to choose low-sodium varieties and rinse well before adding to the salad.
Tuna and white bean salad
The classic Italian combination of canned tuna and cannellini beans makes a super easy and satisfying lunch served with salad greens, on grilled whole-grain rustic bread, or in whole-grain pita pockets.
Chickpea “chicken” salad
This chickpea salad is a vegetarian version of a traditional chicken salad. Rather than trying to mimic the taste of chicken, it substitutes chickpeas for chicken. It’s the perfect recipe if you’re looking for a simple, healthy lunch idea.
Green salad with pita bread and hummus
Elevate your hummus and pita with a generous serving of cucumbers, carrots, and mixed greens, and a drizzle of balsamic vinegar and extra virgin olive oil for extra flavor.
Crunchy chickpea sprout salad
This healthy high fiber salad is ready in just 10 minutes. Serve immediately or individually for 4 high fiber lunches for the week. To cut down on prep time, use shredded Brussels sprouts from the produce section and store-bought roasted chickpeas. Look for roasted chickpea snacks at your grocery store along with healthy snacks and nuts.