Healthy Recipes Health Conditions Diabetes-Friendly 17 Gut-Healthy, High-Protein Lunches for Better Blood Sugar By Camryn Alexa Wimberly Camryn Alexa Wimberly Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage. EatingWell's Editorial Guidelines Published on June 29, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close 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. View Recipe 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. View Recipe 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! View Recipe 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. View Recipe 05 of 17 Shrimp Salad with Peanut Dressing Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp. View Recipe 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. View Recipe 07 of 17 Smoked Salmon Salad Niçoise 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. View Recipe 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. View Recipe 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. View Recipe 10 of 17 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. View Recipe 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. View Recipe 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. View Recipe 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. View Recipe 14 of 17 Vegan Superfood Grain Bowls 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. View Recipe 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. View Recipe 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. View Recipe 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! View Recipe Medically reviewed by Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Was this page helpful? Thanks for your feedback! Tell us why! Other Submit