25+ Tasty & Nutritious No Onion No Garlic Lunch Recipes You Need to Try

For many, lunch is the most important meal of the day, providing a much-needed energy boost to power through the afternoon.

However, for those avoiding onions and garlic due to dietary restrictions or personal preference, finding flavorful lunch options can be a challenge.

No need to worry—there are plenty of delicious and satisfying lunch recipes that don’t rely on these two common ingredients. Whether you’re looking for something light, hearty, or even vegan, you’ll find these recipes to be just as tasty and fulfilling as any traditional dish.

In this blog, we’ll share a variety of 25+ no onion, no garlic lunch ideas that are sure to inspire your next meal prep or lunchtime cooking!

25+ Tasty & Nutritious No Onion No Garlic Lunch Recipes You Need to Try

Eating lunch without onions and garlic doesn’t mean you have to sacrifice flavor or variety.

With the right mix of fresh ingredients, herbs, and spices, your meals can be just as exciting and satisfying.

From hearty grain bowls to refreshing salads and warm curries, the possibilities are endless.

So, whether you’re eliminating onions and garlic for health reasons or simply experimenting with new flavors, these 25+ recipes will add a touch of creativity and nutrition to your lunchtime routine.

Zucchini Noodles with Pesto Chicken

This zucchini noodles dish with pesto chicken offers a fresh, flavorful, and low-carb option for lunch. With spiralized zucchini as a base, topped with juicy chicken breast, and a creamy homemade pesto sauce, it’s an excellent keto-friendly meal, rich in healthy fats and proteins.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)
• 2 boneless skinless chicken breasts
• 1/4 cup pesto sauce (without garlic)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions:

1. Heat the olive oil in a pan over medium heat. Season the chicken breasts with salt and pepper, then cook them for about 6-7 minutes per side until golden brown and cooked through.
2. While the chicken cooks, use a spiralizer to create zucchini noodles or buy pre-spiralized zucchini.
3. Once the chicken is done, remove it from the pan, let it rest for a few minutes, then slice it thinly.
4. In the same pan, add the zucchini noodles and sauté for 2-3 minutes until tender but still firm.
5. Remove the zucchini noodles from the heat, and toss them with pesto sauce until well-coated.
6. Serve the zucchini noodles with the sliced chicken on top. Garnish with fresh basil if desired.

This dish is perfect for anyone following a keto or low-carb diet. The zucchini noodles provide a fresh, crunchy texture, while the pesto chicken adds a burst of flavor without overwhelming your taste buds. It’s a balanced meal filled with protein and healthy fats, making it ideal for a midday energy boost that keeps you full without any carbs to slow you down.

Egg Salad Lettuce Wraps

A simple yet satisfying lunch, these egg salad lettuce wraps are an excellent choice for a low-carb, keto-friendly meal. Creamy egg salad, made with rich avocado and mayo, is wrapped in crisp lettuce leaves for a light but filling lunch that’s packed with protein and healthy fats.

Ingredients:

• 4 hard-boiled eggs, peeled and chopped
• 1 ripe avocado, mashed
• 2 tbsp mayonnaise (preferably sugar-free)
• 1 tbsp Dijon mustard
• Salt and pepper to taste
• 4 large lettuce leaves (romaine or butter lettuce works best)
• Paprika for garnish (optional)

Instructions:

1. In a bowl, mash the avocado and combine it with the mayonnaise and Dijon mustard.
2. Add the chopped hard-boiled eggs to the mixture and stir gently to combine. Season with salt and pepper to taste.
3. Lay out the lettuce leaves and spoon the egg salad into each leaf.
4. Carefully fold the sides of the lettuce leaves and roll them up like wraps.
5. Garnish with a sprinkle of paprika if desired.

These egg salad lettuce wraps are not only keto-friendly but also incredibly refreshing, thanks to the crisp lettuce and creamy filling. The combination of eggs, avocado, and mayo delivers the perfect balance of fats and protein to keep you energized and satisfied throughout the day. The absence of bread and carbs makes this a perfect option for those seeking to maintain a low-carb or keto lifestyle without sacrificing taste or satisfaction.

Cauliflower Rice Stir-Fry with Shrimp

This cauliflower rice stir-fry with shrimp is a quick, flavorful lunch that’s both low in carbs and high in protein. With cauliflower rice as a nutritious substitute for regular rice, it’s a great option for anyone following a keto or low-carb diet. The shrimp adds a rich, protein-packed punch, while the colorful vegetables provide vital nutrients and texture.

Ingredients:

• 1 small head of cauliflower (or 2 cups pre-riced cauliflower)
• 1 tbsp coconut oil or olive oil
• 1/2 cup diced bell peppers
• 1/2 cup chopped spinach
• 1/2 cup peas (optional)
• 12 large shrimp, peeled and deveined
• 2 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions:

1. If using fresh cauliflower, chop it into florets and pulse in a food processor until it resembles rice. Alternatively, use pre-riced cauliflower.
2. Heat the coconut oil or olive oil in a large skillet over medium heat. Add the shrimp and cook for about 2-3 minutes on each side until pink and cooked through. Remove and set aside.
3. In the same skillet, add the bell peppers and peas (if using). Cook for about 2-3 minutes until tender.
4. Add the cauliflower rice to the pan, stirring to combine with the vegetables. Cook for about 5-7 minutes, stirring occasionally, until the cauliflower rice softens.
5. Stir in the spinach, soy sauce (or coconut aminos), and sesame oil. Continue cooking for another 1-2 minutes until the spinach wilts and the flavors meld.
6. Add the shrimp back into the skillet and toss to combine. Season with salt and pepper to taste.

This cauliflower rice stir-fry with shrimp is an excellent low-carb lunch option that mimics traditional fried rice but without the high-carb rice. The cauliflower rice serves as the perfect base for this stir-fry, while the shrimp adds a touch of luxury and protein. With plenty of veggies to keep things balanced, this dish is flavorful, filling, and packed with nutrients, making it a perfect keto-friendly meal for those on the go.

Avocado Tuna Salad

This avocado tuna salad is a creamy, protein-packed lunch that is both satisfying and low-carb. The healthy fats from avocado combined with the richness of tuna make this dish perfect for a keto diet, providing a tasty and nutritious meal in minutes. The fresh vegetables add a crunch, making this salad both refreshing and filling.

Ingredients:

• 1 can of tuna (preferably in olive oil or water, drained)
• 1 ripe avocado, mashed
• 1 tbsp mayonnaise (sugar-free)
• 1 tbsp lemon juice
• 1 celery stalk, finely chopped
• 1/4 cucumber, diced
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a mixing bowl, mash the avocado until smooth.
2. Add the drained tuna, mayonnaise, and lemon juice. Stir everything together until well-combined.
3. Fold in the chopped celery and cucumber, adding crunch and flavor to the salad.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley if desired.

This avocado tuna salad is an excellent choice for a low-carb, keto-friendly lunch. It’s quick to make and provides a rich combination of healthy fats, protein, and fiber. The avocado makes the tuna salad creamy without the need for extra carbs or processed ingredients. This salad is perfect for anyone looking for a nutritious, filling meal that doesn’t require much prep or cooking time.

Keto Chicken Caesar Salad (No Croutons)

A classic Caesar salad gets a keto makeover in this chicken Caesar salad, minus the croutons but packed with all the delicious flavors. Grilled chicken breast is served over a bed of crisp romaine lettuce, smothered in a rich, creamy Caesar dressing, making it a satisfying, low-carb lunch option.

Ingredients:

• 2 boneless, skinless chicken breasts
• 4 cups romaine lettuce, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 cup Caesar dressing (make sure it’s sugar-free)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Season the chicken breasts with salt and pepper. Heat the olive oil in a pan over medium heat, then cook the chicken breasts for 6-7 minutes per side until golden and cooked through. Let them rest for a few minutes, then slice into thin strips.
2. In a large bowl, toss the romaine lettuce with Caesar dressing until well-coated.
3. Plate the dressed lettuce, then top with sliced chicken and sprinkle with grated Parmesan cheese.
4. Garnish with fresh parsley for added flavor and color.

This Keto Chicken Caesar Salad is an excellent choice for anyone looking for a satisfying and low-carb lunch. The grilled chicken provides lean protein, while the creamy Caesar dressing adds richness without unnecessary carbs. With the fresh crunch of romaine lettuce and the umami flavor from Parmesan, this dish makes for a filling, keto-friendly lunch that’s both light and hearty at the same time.

Broccoli and Cheddar Stuffed Chicken Breasts

Broccoli and cheddar stuffed chicken breasts offer a delicious, low-carb lunch that combines juicy chicken with a creamy, cheesy filling. Packed with healthy greens and the savory goodness of cheddar, this dish is perfect for anyone following a keto or low-carb diet. It’s satisfying, full of flavor, and easy to prepare.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup broccoli florets, steamed and finely chopped
• 1/2 cup shredded cheddar cheese
• 1/4 cup cream cheese, softened
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine the steamed and chopped broccoli with shredded cheddar cheese and softened cream cheese. Season with salt and pepper.
3. Cut a pocket into each chicken breast, being careful not to slice all the way through.
4. Stuff the chicken breasts with the broccoli and cheese mixture, then secure with toothpicks.
5. Heat olive oil in an ovenproof skillet over medium-high heat. Season the chicken breasts with salt and pepper, then cook for about 3-4 minutes per side until browned.
6. Transfer the skillet to the oven and bake for 20-25 minutes or until the chicken is fully cooked through.

These broccoli and cheddar stuffed chicken breasts are a delicious and hearty option for a low-carb lunch. The chicken remains juicy and flavorful, while the cheesy broccoli filling adds a rich, creamy texture that’s perfect for satisfying your hunger. This dish combines protein, healthy fats, and fiber, making it an excellent choice for anyone looking for a keto-friendly meal that is both nutritious and indulgent.

Spaghetti Squash with Avocado and Bacon

This spaghetti squash with avocado and bacon is a delicious, keto-friendly lunch option that’s full of flavor and healthy fats. The spaghetti squash serves as a perfect low-carb substitute for pasta, while the crispy bacon adds a savory crunch, and the creamy avocado brings a touch of indulgence.

Ingredients:

• 1 small spaghetti squash
• 4 slices of bacon
• 1 ripe avocado, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise, remove the seeds, and drizzle with olive oil. Season with salt and pepper.
2. Place the squash halves cut-side down on a baking sheet and roast for 35-40 minutes until tender and easily shredded with a fork.
3. While the squash roasts, cook the bacon in a pan over medium heat until crispy. Once done, crumble the bacon into small pieces and set aside.
4. When the squash is finished cooking, use a fork to scrape the flesh into spaghetti-like strands.
5. Toss the spaghetti squash with the crumbled bacon and sliced avocado. Season with salt and pepper.
6. Garnish with fresh parsley for added color and flavor.

This dish offers a perfect combination of textures and flavors—tender spaghetti squash, crispy bacon, and creamy avocado. It’s a low-carb, keto-friendly lunch that’s both filling and satisfying. The richness of the avocado and the crunch from the bacon make this a truly indulgent meal without compromising your carb count. It’s a great option when you crave something comforting and healthy at the same time.

Turkey and Cheese Lettuce Wraps

These turkey and cheese lettuce wraps are a quick, easy, and low-carb lunch that’s perfect for busy days. The crisp lettuce acts as a refreshing wrap, while the turkey and cheese provide a satisfying protein boost. It’s a light yet filling meal that stays true to keto principles.

Ingredients:

• 4 large lettuce leaves (romaine or butter lettuce)
• 6 oz turkey breast, sliced
• 4 slices of cheddar cheese or any preferred cheese
• 2 tbsp mayonnaise or mustard (optional)
• Salt and pepper to taste
• Pickles or olives (optional)

Instructions:

1. Lay the lettuce leaves flat on a clean surface.
2. Place slices of turkey breast onto each leaf.
3. Add a slice of cheese to each wrap.
4. If desired, spread a thin layer of mayonnaise or mustard on the turkey.
5. Season with salt and pepper.
6. Add pickles or olives for extra flavor, if desired.
7. Roll up the lettuce leaves to create wraps.

These turkey and cheese lettuce wraps are a simple, no-fuss lunch that’s perfect for those on a keto or low-carb diet. They are incredibly quick to prepare, yet satisfyingly filling. The combination of lean turkey and rich cheese provides a great source of protein and fat, while the lettuce wraps offer a refreshing crunch. It’s an easy meal option that’s portable and perfect for meal prepping.

Shrimp and Avocado Salad with Lime Dressing

This shrimp and avocado salad with lime dressing is a light yet satisfying keto-friendly meal. The shrimp adds a burst of protein, while the avocado contributes healthy fats, making it a well-rounded dish. The tangy lime dressing ties the ingredients together, creating a refreshing and flavorful salad.

Ingredients:

• 12 large shrimp, peeled and deveined
• 1 ripe avocado, diced
• 4 cups mixed greens (e.g., arugula, spinach, and romaine)
• 1/2 cucumber, sliced
• 1/2 red bell pepper, thinly sliced
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tbsp cilantro, chopped (optional)
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a skillet over medium heat. Season the shrimp with salt and pepper, then cook for 2-3 minutes on each side until pink and cooked through.
2. In a large bowl, combine the mixed greens, cucumber, red bell pepper, and diced avocado.
3. Add the cooked shrimp to the salad.
4. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss gently to coat.
5. Garnish with cilantro if desired.

This shrimp and avocado salad with lime dressing is a light yet satisfying meal that’s packed with protein, healthy fats, and fresh vegetables. It’s a perfect choice for a low-carb, keto-friendly lunch that’s both refreshing and filling. The tangy lime dressing enhances the natural flavors of the shrimp and avocado, while the crunchy vegetables add texture. This salad is not only healthy but also a great way to stay energized throughout the day.

Grilled Salmon with Asparagus and Lemon Butter Sauce

This grilled salmon with asparagus and lemon butter sauce is a flavorful, low-carb lunch that’s both satisfying and nutritious. The rich omega-3s from the salmon, paired with the freshness of asparagus and the creamy lemon butter sauce, make for a delicious and keto-friendly meal that’s sure to keep you full and energized.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 2 tbsp butter
• 1 tbsp lemon juice
• Zest of 1 lemon
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the grill or grill pan over medium-high heat. Season the salmon fillets with salt and pepper and drizzle with olive oil.
2. Grill the salmon for about 4-5 minutes on each side, or until the fish is cooked through and easily flakes with a fork.
3. While the salmon cooks, heat the butter in a pan over medium heat. Add the lemon juice and zest, stirring to combine.
4. Add the trimmed asparagus to the pan and sauté for about 5 minutes, or until the asparagus is tender but still crisp.
5. Once the salmon is done, serve it alongside the asparagus. Drizzle the lemon butter sauce over the salmon and garnish with fresh parsley if desired.

his grilled salmon with asparagus and lemon butter sauce is a perfect keto-friendly lunch option that’s full of healthy fats and lean protein. The richness of the salmon pairs beautifully with the brightness of the lemon butter sauce, while the asparagus adds a fresh, crunchy texture. It’s a well-balanced, low-carb meal that’s packed with flavor and nutrients, making it a great choice for anyone following a keto diet.

Cauliflower and Cheddar Fritters

These cauliflower and cheddar fritters are a great low-carb alternative to traditional fried foods. The cauliflower provides a light base, while the cheddar adds a creamy, savory flavor that makes these fritters perfect for a satisfying keto lunch. They’re crispy on the outside and tender on the inside, making them a delicious option for any low-carb lifestyle.

Ingredients:

• 2 cups cauliflower florets, steamed and mashed
• 1/2 cup shredded cheddar cheese
• 1 egg
• 1/4 cup almond flour
• 1/4 tsp garlic powder (optional)
• Salt and pepper to taste
• 2 tbsp olive oil for frying

Instructions:

1. Steam the cauliflower florets until tender, then mash them well, ensuring there are no large chunks.
2. In a bowl, combine the mashed cauliflower, shredded cheddar cheese, egg, almond flour, garlic powder (if using), salt, and pepper. Mix until well combined.
3. Heat the olive oil in a pan over medium heat. Form the cauliflower mixture into small patties.
4. Fry the patties for 3-4 minutes per side, or until golden brown and crispy.
5. Once cooked, remove from the pan and place on a paper towel to drain any excess oil.

These cauliflower and cheddar fritters are a great addition to any low-carb or keto meal plan. They’re rich in flavor, with the creamy cheese and subtle cauliflower, and they provide a crunchy, satisfying texture that’s perfect for a light lunch. Paired with a simple salad or dipped in your favorite sauce, these fritters are an easy and tasty way to enjoy a low-carb meal.

Grilled Chicken and Avocado Salad with Cilantro Lime Dressing

This grilled chicken and avocado salad with cilantro lime dressing is a fresh, vibrant, and keto-friendly lunch that combines the perfect balance of protein, healthy fats, and refreshing vegetables. The grilled chicken pairs wonderfully with creamy avocado, and the cilantro lime dressing adds a zesty, flavorful twist to the dish.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 ripe avocado, sliced
• 4 cups mixed greens (such as spinach, arugula, and lettuce)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil
• Salt and pepper to taste

For the Cilantro Lime Dressing:

• 2 tbsp olive oil
• 1 tbsp lime juice
• 1 tbsp chopped fresh cilantro
• Salt and pepper to taste

Instructions:

1. Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt and pepper, and drizzle with olive oil.
2. Grill the chicken for about 6-7 minutes on each side until fully cooked and golden brown.
3. While the chicken is grilling, prepare the cilantro lime dressing by whisking together olive oil, lime juice, cilantro, salt, and pepper in a small bowl.
4. Once the chicken is cooked, let it rest for a few minutes before slicing it thinly.
5. In a large bowl, combine the mixed greens, cucumber, red onion, and sliced avocado. Toss with the cilantro lime dressing.
6. Top the salad with the grilled chicken and serve immediately.
7. This grilled chicken and avocado salad with cilantro lime dressing is an ideal keto-friendly lunch that is both light and satisfying. The grilled chicken adds lean protein, while the creamy avocado offers healthy fats. The zesty cilantro lime dressing ties all the flavors together, making this salad a refreshing and filling meal. It’s perfect for anyone looking for a delicious, nutritious, and low-

Keto Beef Stir-Fry with Bell Peppers

This keto beef stir-fry with bell peppers is a quick and savory lunch option that is low in carbs but high in flavor and protein. Tender strips of beef are stir-fried with colorful bell peppers and seasoned with a simple soy-based sauce, making it a delicious and satisfying meal that fits perfectly into a low-carb or keto diet.

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 2 tbsp olive oil or avocado oil
• 2 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tbsp sesame oil
• 1 tbsp rice vinegar (optional)
• 1/2 tsp ground ginger
• 1/2 tsp garlic powder (optional)
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

Instructions:

1. Heat the olive oil or avocado oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and stir-fry for 3-4 minutes, or until browned and cooked through. Remove the beef from the skillet and set it aside.
3. In the same skillet, add the bell peppers and cook for 2-3 minutes until they start to soften but are still crisp.
4. Return the beef to the skillet, then stir in the soy sauce, sesame oil, rice vinegar, ginger, garlic powder (if using), and salt and pepper. Stir everything together until well combined and heated through.
5. Garnish with sesame seeds if desired, and serve immediately.

This keto beef stir-fry with bell peppers is a flavorful and satisfying lunch that’s quick to prepare. The beef provides a rich protein source, while the bell peppers add a touch of sweetness and crunch. The simple sauce adds savory depth without extra carbs, making this a great option for anyone on a low-carb or keto diet. It’s a balanced, nutrient-packed meal that can easily be customized with other low-carb veggies.

Spinach and Feta Stuffed Chicken Breast

This spinach and feta stuffed chicken breast is a delicious and savory low-carb lunch that’s full of flavor. The creamy feta cheese and nutrient-rich spinach provide a satisfying filling, while the chicken breast keeps the dish lean and protein-packed. This recipe is perfect for anyone looking for a flavorful, keto-friendly lunch that feels indulgent.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/4 cup crumbled feta cheese
• 2 tbsp cream cheese, softened
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, combine the chopped spinach, feta cheese, and cream cheese. Mix well.
3. Cut a pocket into each chicken breast, being careful not to slice all the way through.
4. Stuff the chicken breasts with the spinach and feta mixture, then secure with toothpicks.
5. Heat the olive oil in a skillet over medium heat. Season the chicken breasts with garlic powder, salt, and pepper.
6. Sear the chicken breasts for 3-4 minutes on each side until golden brown.
7. Transfer the chicken to the oven and bake for 20-25 minutes, or until the chicken is cooked through.
8. Garnish with fresh parsley before serving.

This spinach and feta stuffed chicken breast is a satisfying, keto-friendly lunch that’s both flavorful and nutritious. The creamy spinach and feta filling adds richness to the lean chicken, while the savory seasonings enhance the overall taste. It’s a great option for meal prepping or when you want a comforting yet low-carb meal that feels indulgent without the extra calories.

Keto Zucchini and Bacon Frittata

his keto zucchini and bacon frittata is a light yet filling meal, perfect for lunch or a quick dinner. The frittata combines zucchini, crispy bacon, and creamy eggs for a delicious, low-carb option that’s full of healthy fats and protein. It’s an easy, one-pan meal that can be made ahead of time or cooked fresh.

Ingredients:

• 4 large eggs
• 1 zucchini, thinly sliced
• 4 slices bacon, cooked and crumbled
• 1/4 cup shredded cheddar cheese
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in an ovenproof skillet over medium heat. Add the zucchini slices and cook for 3-4 minutes, or until softened.
3. In a bowl, whisk the eggs and season with salt and pepper. Stir in the crumbled bacon and shredded cheddar cheese.
4. Pour the egg mixture over the zucchini in the skillet, making sure it’s evenly distributed.
5. Transfer the skillet to the oven and bake for 12-15 minutes, or until the eggs are fully set and lightly golden.
6. Garnish with fresh parsley before serving.

This zucchini and bacon frittata is a delicious, keto-friendly lunch that’s packed with protein and healthy fats. The crispy bacon and tender zucchini give the frittata great texture, while the cheese adds richness and flavor. It’s an easy, versatile dish that can be made in advance and enjoyed for multiple meals. This frittata is perfect for anyone looking for a filling, low-carb meal that doesn’t sacrifice taste or nutrition.

Note: More recipes are coming soon!