35+ Delicious No Sugar Lunch Recipes for a Healthier Lifestyle

In today’s fast-paced world, maintaining a healthy lifestyle can be a challenge, especially when it comes to meal planning.

Sugar is often hidden in many foods, even those that seem healthy, which can derail your wellness goals.

But what if you could enjoy delicious, satisfying lunches without the added sugar? The good news is that it’s possible!

In this blog post, we’ll share over 35 no sugar lunch recipes that will keep you energized, full, and guilt-free.

Whether you’re trying to reduce your sugar intake, improve your diet, or simply discover new meal ideas, these recipes will help you feel your best all day long.

35+ Delicious No Sugar Lunch Recipes for a Healthier Lifestyle

By incorporating these 35+ no sugar lunch recipes into your weekly routine, you’ll not only nourish your body but also enjoy meals that are both tasty and satisfying.

Reducing sugar in your diet can have lasting health benefits, from improved energy levels to better weight management.

With a little creativity, it’s easy to make lunch a balanced and wholesome part of your day.

Try out some of these recipes today and experience the positive impact of cutting out added sugars from your meals!

Zucchini Noodles with Pesto Chicken

This low-carb, sugar-free lunch recipe is a refreshing and satisfying combination of tender zucchini noodles and savory pesto chicken. It’s keto-friendly, full of healthy fats, and provides a hearty dose of protein. With minimal carbs and a burst of flavor, it’s a perfect option for anyone looking to enjoy a nutrient-dense meal that won’t spike blood sugar levels.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 2 chicken breasts, boneless and skinless
• 1/4 cup pesto (homemade or store-bought, ensuring it’s sugar-free)
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with salt and pepper, and cook for about 5-7 minutes on each side until golden and fully cooked. Remove from heat and slice the chicken into strips.
2. In the same skillet, add the remaining tablespoon of olive oil and sauté the zucchini noodles for 2-3 minutes until tender but still al dente.
3. Add the cooked chicken strips back into the skillet and pour the pesto over the chicken and zucchini noodles. Toss everything together until evenly coated and heated through.
4. Serve immediately, garnished with fresh basil if desired.This dish is a perfect example of how low-carb meals can be delicious and satisfying without the need for sugar. The zucchini noodles replace traditional pasta, providing a light and nutritious base, while the pesto chicken adds richness and depth of flavor. Not only is this meal low in carbs and free of added sugars, but it’s also packed with antioxidants and healthy fats that will keep you feeling full and energized. It’s a great choice for a keto lunch that will leave you both nourished and satisfied.

avocado Tuna Salad Lettuce Wraps

Packed with healthy fats and protein, these avocado tuna salad lettuce wraps offer a refreshing and filling meal that’s both low-carb and sugar-free. The combination of creamy avocado and savory tuna creates a satisfying texture, while the crisp lettuce serves as the perfect low-calorie wrap. Ideal for a quick keto lunch, this recipe is both easy to prepare and bursting with flavor.

Ingredients:

• 1 can of tuna (in olive oil, drained)
• 1 ripe avocado, mashed
• 1/4 cup red onion, finely chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Romaine or butter lettuce leaves, washed and dried

Instructions:

1. In a medium bowl, combine the tuna, mashed avocado, red onion, olive oil, and lemon juice. Mix until the ingredients are well incorporated and the salad is creamy.
2. Season with salt and pepper to taste.
3. Spoon the tuna salad onto large lettuce leaves and wrap them tightly. You can secure them with toothpicks if needed.
4. Serve immediately, or refrigerate for later use.

hese avocado tuna salad lettuce wraps are a simple yet flavorful lunch option that fits seamlessly into a low-carb or keto lifestyle. The avocado adds a rich creaminess without the need for any sugar, while the tuna provides a protein boost that keeps you full for hours. The crisp lettuce wraps offer a refreshing contrast to the creamy filling, making this dish both satisfying and nutritious. Whether you’re at home or on the go, this meal is a quick, healthy, and delicious way to stay on track with your low-carb diet.

Eggplant Parmesan (Keto-Friendly)

This keto version of the classic eggplant parmesan offers all the comforting flavors without the added carbs or sugar. By substituting breadcrumbs with almond flour and using sugar-free marinara sauce, you can indulge in this savory dish while keeping your carb count low. It’s a satisfying, cheesy, and nutrient-rich lunch that’s perfect for anyone following a low-carb or keto lifestyle.

Ingredients:

• 2 medium eggplants, sliced into 1/4-inch rounds
• 1 cup almond flour
• 1/2 cup grated Parmesan cheese
• 2 large eggs, beaten
• 1 cup sugar-free marinara sauce
• 1 1/2 cups shredded mozzarella cheese
• Olive oil for frying
• Salt and pepper to taste
• Fresh basil for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a shallow bowl, combine the almond flour, Parmesan cheese, salt, and pepper. In another bowl, beat the eggs.
3. Dip each eggplant slice into the egg wash and then dredge it in the almond flour mixture, pressing lightly to coat each side.
4. Heat olive oil in a large skillet over medium heat. Fry the coated eggplant slices for 2-3 minutes on each side until golden brown. Transfer to the prepared baking sheet.
5. Spoon a bit of marinara sauce over each eggplant slice, then top with mozzarella cheese.
6. Bake in the preheated oven for 10-12 minutes or until the cheese is melted and bubbly.
7. Garnish with fresh basil if desired and serve.

This keto eggplant parmesan is a delicious twist on the classic Italian dish, made with simple, low-carb ingredients that allow you to enjoy the comforting flavors without the guilt. By using almond flour as a coating and sugar-free marinara sauce, this recipe fits perfectly into a low-carb or keto diet. The crispy eggplant, savory marinara sauce, and melted cheese combine to create a hearty and satisfying lunch. It’s a great way to enjoy a traditional comfort food while staying true to your low-carb, sugar-free goals.

Crispy Baked Chicken Thighs with Roasted Cauliflower

This keto-friendly lunch features crispy, juicy baked chicken thighs paired with roasted cauliflower for a low-carb, sugar-free meal. The chicken thighs are seasoned to perfection and baked until crispy on the outside and tender on the inside, while the cauliflower is roasted to bring out its natural sweetness. It’s an easy-to-make and delicious dish that’s packed with protein and fiber, perfect for anyone following a low-carb or keto lifestyle.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 head of cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the cauliflower florets on a baking sheet and drizzle with 1 tablespoon of olive oil. Season with salt, pepper, and garlic powder. Toss to coat evenly and roast in the oven for 20-25 minutes, or until golden brown and tender.
3. While the cauliflower roasts, season the chicken thighs with paprika, onion powder, salt, and pepper. Heat the remaining tablespoon of olive oil in a skillet over medium-high heat and sear the chicken thighs, skin side down, for 4-5 minutes, until the skin is crispy.
4. Transfer the chicken thighs to the oven (on a separate baking sheet or in the same one as the cauliflower) and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
5. Serve the crispy chicken thighs alongside the roasted cauliflower. Garnish with fresh parsley if desired.

This crispy baked chicken thighs with roasted cauliflower dish is the epitome of a keto-friendly lunch that’s both hearty and satisfying. The rich, crispy chicken provides a great source of protein and healthy fats, while the roasted cauliflower serves as a flavorful, low-carb side. The meal is easy to prepare, making it ideal for busy days when you want a simple yet delicious lunch. With no added sugars and minimal carbs, it’s a perfect choice for staying on track with your low-carb or keto goals while still enjoying a flavorful and comforting meal.

Shrimp and Avocado Salad

A light and refreshing salad that’s perfect for a quick low-carb lunch, the shrimp and avocado salad combines the natural sweetness of shrimp with the creamy richness of avocado. This dish is full of healthy fats, protein, and fiber, making it both satisfying and nutritious. With a zesty homemade lime dressing, this salad is a wonderful keto-friendly option that’s both fresh and full of flavor.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• Juice of 1 lime
• 1 tsp garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. In a skillet, heat the olive oil over medium heat. Add the shrimp and cook for 2-3 minutes on each side until pink and fully cooked. Season with salt, pepper, and garlic powder. Set aside to cool slightly.
2. In a large bowl, combine the avocado, cucumber, red onion, and cherry tomatoes.
3. Once the shrimp have cooled, add them to the bowl and toss gently.
4. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad and toss everything together until well coated.
6. Garnish with fresh cilantro and serve immediately.

This shrimp and avocado salad is a perfect keto-friendly lunch that’s light yet satisfying. The shrimp adds lean protein, while the avocado provides heart-healthy fats and a creamy texture that pairs beautifully with the fresh vegetables. The zesty lime dressing brings everything together, making each bite flavorful and refreshing. This salad is not only low in carbs but also free from any added sugars, making it an ideal choice for those looking to stay within their keto or low-carb goals. It’s an easy, quick, and delicious way to enjoy a nutritious meal.

Beef and Broccoli Stir-Fry (Keto Version)

This keto beef and broccoli stir-fry is a flavorful and low-carb version of the classic Chinese takeout dish. With tender strips of beef, crisp broccoli, and a savory, sugar-free stir-fry sauce, this dish is both satisfying and easy to prepare. Packed with protein and fiber, it’s an ideal option for anyone looking for a quick, delicious, and nutritious lunch that fits perfectly within a low-carb or keto lifestyle.

Ingredients:

• 1 lb flank steak or sirloin, thinly sliced
• 2 cups broccoli florets
• 2 tbsp coconut oil or olive oil
• 3 tbsp soy sauce (or coconut aminos for a gluten-free option)
• 1 tbsp rice vinegar
• 1 tsp garlic powder
• 1 tsp ginger powder
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

Instructions:

1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the beef strips and cook for 3-4 minutes, until browned and cooked through. Remove the beef from the skillet and set aside.
2. In the same skillet, add the remaining tablespoon of oil and sauté the broccoli florets for 3-4 minutes until they’re tender but still crisp.
3. In a small bowl, whisk together the soy sauce (or coconut aminos), rice vinegar, garlic powder, ginger powder, salt, and pepper.
4. Return the beef to the skillet with the broccoli and pour the sauce over everything. Toss to coat and cook for another 2-3 minutes to allow the flavors to combine and the sauce to thicken.
5. Serve immediately, garnished with sesame seeds if desired.

This keto beef and broccoli stir-fry is a perfect low-carb lunch option that’s packed with flavor and nutrients. The tender beef provides a great source of protein, while the broccoli offers a healthy dose of fiber and vitamins. The sugar-free stir-fry sauce brings all the flavors together without any added sugars or carbs. This dish is quick and easy to prepare, making it a great choice for busy days when you want something both satisfying and healthy. Whether you’re following a keto or low-carb diet, this recipe will keep you full and energized while staying true to your dietary goals.

Garlic Butter Steak Bites with Asparagus

These garlic butter steak bites with asparagus are a quick and flavorful keto-friendly lunch option that combines tender steak with the fresh, crisp taste of asparagus. The steak is seared to perfection and coated in a rich garlic butter sauce, making it savory and satisfying. Paired with roasted asparagus, this meal is a protein-packed and low-carb choice for anyone looking to enjoy a hearty and delicious lunch without the sugar or carbs.

Ingredients:

• 1 lb sirloin or ribeye steak, cut into bite-sized cubes
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 4 tbsp unsalted butter
• 4 garlic cloves, minced
• 1 tsp fresh thyme or rosemary (optional)
• Salt and pepper to taste
• Olive oil for cooking

Instructions:

1. Preheat the oven to 400°F (200°C). Place the asparagus on a baking sheet and drizzle with olive oil. Season with salt and pepper, then toss to coat. Roast for 12-15 minutes until tender and lightly browned.
2. While the asparagus is roasting, heat a large skillet over medium-high heat and add 1 tablespoon of olive oil. Season the steak cubes with salt and pepper, then add them to the skillet. Sear for 2-3 minutes on each side until browned and cooked to your desired level of doneness.
3. Once the steak is cooked, reduce the heat to low and add the butter and minced garlic to the skillet. Stir until the butter is melted and the garlic is fragrant, about 1-2 minutes. If desired, add fresh thyme or rosemary for extra flavor.
4. Remove the asparagus from the oven and serve alongside the garlic butter steak bites. Drizzle any leftover garlic butter from the skillet over the steak and asparagus before serving.

This garlic butter steak bites with asparagus dish is an indulgent yet healthy lunch option that fits perfectly into a low-carb or keto diet. The rich, savory garlic butter enhances the natural flavors of the steak, making it tender and mouthwatering. Paired with roasted asparagus, which adds a fresh, crunchy element, this meal provides a balanced combination of protein and fiber without the sugar or carbs. It’s easy to prepare and perfect for a satisfying and nutritious lunch that keeps you full and energized.

Spaghetti Squash Carbonara

This keto-friendly spaghetti squash carbonara brings the comfort of a traditional pasta carbonara but with a low-carb twist. The spaghetti squash acts as the pasta substitute, providing a perfect vehicle for the creamy, smoky, and savory carbonara sauce. With crispy bacon, eggs, and Parmesan cheese, this dish delivers rich flavors while keeping the carb count low and the meal satisfying.

Ingredients:

• 1 medium spaghetti squash
• 6 oz bacon, chopped
• 2 large eggs
• 1/2 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 garlic cloves, minced
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). Slice the spaghetti squash in half lengthwise and remove the seeds. Place the halves cut side down on a baking sheet and roast for 35-40 minutes, or until tender. Once cooked, use a fork to scrape out the strands of squash and set aside.
2. In a large skillet, cook the chopped bacon over medium heat until crispy, about 5-7 minutes. Remove the bacon from the skillet and set aside, leaving the rendered bacon fat in the pan.
3. Add the minced garlic to the skillet and sauté for 1 minute until fragrant. Reduce the heat to low.
4. In a separate bowl, whisk together the eggs, heavy cream, Parmesan cheese, salt, and pepper.
5. Add the spaghetti squash strands to the skillet and toss to coat with the bacon fat and garlic. Pour the egg and cream mixture over the squash and toss quickly to combine, cooking just until the sauce thickens slightly (do not scramble the eggs).
6. Stir in the crispy bacon and garnish with fresh parsley before serving.

This spaghetti squash carbonara is a fantastic keto lunch that’s both indulgent and healthy. The spaghetti squash serves as an excellent low-carb alternative to pasta, while the rich, creamy sauce made with eggs, heavy cream, and Parmesan brings the traditional carbonara flavor. The crispy bacon adds a savory touch that makes this dish incredibly satisfying. With no added sugars or excess carbs, this recipe is a great way to enjoy a comforting, rich meal while sticking to your low-carb or keto diet.

Chicken Caesar Salad (Keto Version)

This keto chicken Caesar salad is a delicious, sugar-free twist on the classic dish. With grilled chicken breast, crispy bacon, fresh romaine lettuce, and a creamy homemade Caesar dressing, this salad is full of flavor and nutrients while keeping the carb count low. It’s the perfect light yet satisfying lunch for anyone following a low-carb or keto diet.

Ingredients:

• 2 chicken breasts, grilled and sliced
• 6 cups romaine lettuce, chopped
• 3 slices bacon, cooked and crumbled
• 1/4 cup grated Parmesan cheese
• 1/4 cup sugar-free Caesar dressing (store-bought or homemade)
• 1 tbsp olive oil (optional, for grilling chicken)
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper. Heat a grill pan or skillet over medium heat and cook the chicken breasts for 6-7 minutes on each side, or until fully cooked. Once done, slice the chicken into thin strips.
2. In a large bowl, toss the chopped romaine lettuce with the sugar-free Caesar dressing until evenly coated.
3. Add the grilled chicken slices, crumbled bacon, and Parmesan cheese to the salad. Toss again to combine.
4. Serve immediately, garnished with extra Parmesan cheese or cracked black pepper if desired.

This keto chicken Caesar salad offers all the rich, creamy flavors of a traditional Caesar salad while keeping it low in carbs and free of added sugars. The grilled chicken provides a lean protein source, while the crispy bacon adds a savory crunch that pairs perfectly with the creamy dressing. The fresh romaine lettuce ensures each bite is light and refreshing, and the Parmesan cheese ties everything together. This salad is easy to prepare and makes for a filling and satisfying lunch that fits seamlessly into a keto or low-carb diet.

Grilled Salmon with Avocado Salsa

this grilled salmon with avocado salsa is a flavorful and refreshing keto-friendly lunch that combines the richness of salmon with the vibrant, creamy texture of avocado. The salmon is grilled to perfection and topped with a zesty salsa made with ripe avocado, tomatoes, onions, and cilantro. It’s a simple yet satisfying dish that’s high in healthy fats, protein, and low in carbs, making it ideal for anyone following a low-carb or keto diet.

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 1 tsp paprika
• Salt and pepper to taste
• 1 ripe avocado, diced
• 1/2 small red onion, finely chopped
• 1 small tomato, diced
• 1 tbsp fresh cilantro, chopped
• Juice of 1 lime

Instructions:

1. Preheat the grill to medium-high heat. Brush the salmon fillets with olive oil and season with paprika, salt, and pepper.
2. Grill the salmon fillets for 4-5 minutes on each side, or until the fish flakes easily with a fork and is cooked through.
3. While the salmon grills, prepare the avocado salsa. In a small bowl, combine the diced avocado, red onion, tomato, cilantro, and lime juice. Stir gently to combine, and season with salt and pepper to taste.
4. Once the salmon is cooked, plate it and top with the fresh avocado salsa.
5. Serve immediately and enjoy!

This grilled salmon with avocado salsa is a perfect keto lunch that offers a rich and healthy combination of flavors. The grilled salmon is full of omega-3 fatty acids, making it an excellent source of healthy fats and protein, while the avocado salsa provides a burst of freshness and creamy texture that complements the salmon beautifully. With minimal carbs and no added sugars, this dish is not only satisfying but also nourishing, making it an excellent choice for anyone on a low-carb or keto diet.

Keto Beef Taco Salad

This keto beef taco salad is a delicious and filling lunch option that offers all the flavors of a traditional taco salad but without the added carbs. Ground beef is seasoned with taco spices and served over a bed of fresh lettuce, topped with avocado, shredded cheese, sour cream, and salsa. It’s a satisfying, flavorful, and low-carb meal that’s perfect for anyone following a keto lifestyle.

Ingredients:

• 1 lb ground beef
• 1 tbsp olive oil
• 1 tbsp taco seasoning (sugar-free)
• 4 cups mixed lettuce, chopped
• 1 ripe avocado, diced
• 1/2 cup shredded cheddar cheese
• 1/4 cup sour cream
• 2 tbsp salsa (sugar-free)
• Salt and pepper to taste

Instructions:

1. In a skillet, heat the olive oil over medium-high heat. Add the ground beef and cook, breaking it apart with a spoon, until browned and fully cooked, about 6-7 minutes.
2. Add the taco seasoning, salt, and pepper to the beef, and stir to coat. Add a splash of water if needed to create a flavorful sauce. Let the beef simmer for 2-3 minutes, then remove from heat.
3. In a large bowl, place the chopped lettuce as the base of the salad.
4. Top the lettuce with the seasoned beef, diced avocado, shredded cheese, sour cream, and salsa.
5. Toss everything together gently and serve immediately.

This keto beef taco salad is a satisfying and flavorful meal that delivers all the taco-inspired flavors you crave without the carbs. The seasoned ground beef provides plenty of protein, while the avocado and cheese add healthy fats and creamy texture. Topped with sour cream and salsa, this dish is both refreshing and filling, making it a perfect low-carb lunch for those following a keto lifestyle. It’s easy to prepare and offers a quick solution for a hearty, sugar-free meal.

Keto Stuffed Bell Peppers

These keto stuffed bell peppers are a vibrant and flavorful dish that combines the sweetness of bell peppers with a savory, low-carb filling. Ground turkey or beef is mixed with cauliflower rice, cheese, and spices, then baked inside the peppers for a satisfying, keto-friendly meal. This dish is rich in protein, fiber, and healthy fats, making it a perfect choice for anyone on a low-carb or keto diet.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb ground turkey (or beef)
• 1 cup cauliflower rice (fresh or frozen)
• 1/2 cup shredded cheddar cheese
• 1/4 cup diced onions
• 1 clove garlic, minced
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bell peppers in a baking dish, cut side up.
2. Heat olive oil in a skillet over medium heat. Add the onions and garlic, cooking for 2-3 minutes until softened.
3. Add the ground turkey (or beef) to the skillet and cook, breaking it apart, until browned and fully cooked.
4. Stir in the cauliflower rice, cumin, paprika, salt, and pepper, and cook for another 3-4 minutes until the cauliflower rice is tender.
5. Remove from heat and stir in half of the shredded cheese.
6. Stuff each bell pepper with the meat and cauliflower rice mixture, pressing it down gently. Top with the remaining cheese.
7. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.
8. Serve immediately.

hese keto stuffed bell peppers are a healthy and hearty meal that’s perfect for a low-carb lunch. The combination of ground turkey (or beef), cauliflower rice, and cheese creates a filling and satisfying filling that pairs perfectly with the naturally sweet bell peppers. This dish is packed with protein, fiber, and healthy fats, making it an ideal choice for anyone on a keto or low-carb diet. It’s also easy to prepare and can be made in advance, making it a great meal prep option for busy weeks.

Note: More recipes are coming soon!