70+ Healthy Lunch Recipes for the Easiest Meal Prep Ever
When you’re looking to eat healthier, salads are usually a go-to healthy meal choice, especially for lunch. They are chock-full of healthy veggies, filling, and easy to eat in between meetings. But five-times-a-week salads can get redundant, especially if you turn to the same combo day after day. This could lead you to become so bored with your go-to meal, you reach for something entirely unhealthy instead. Change things up by incorporating these healthy lunch recipes for weight loss, each of which is packed with nutrients that provide much-needed energy to get you through the rest of the day.
Our favorite healthy lunch recipes.
This is a crazy idea, but hear us out: your lunch doesn’t have to be a completely thought-out meal. By that we mean you don’t need prep and prepare a composed meal like a steak sandwich or a mushroom pesto ravioli. You can also consider putting together some bento box ideas (they’re not just for kids!) that feature a little bit of everything you want to snack on. Consider themes like:
Mediterranean lunch box: hummus and pita with a cucumber, tomato, onion, feta salad and a side of kalamata olives
If you’re in the market for some healthy lunch ideas, here are dozens of our favorite recipes to make for our midday meal. And when it’s time for dinner, here are 99+ Healthy Dinner Recipes.
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1. Italian Panini with Provolone, Peppers, and Arugula
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2. Turkey BLT Salad
By turning the bread into crunchy croutons and the lettuce into the base of a salad, you minimize the refined carbs and maximize the healthiest part of the equation. Toss in a handful of cubed deli turkey to boost the protein, and suddenly you have a salad with substance and style to tuck into.
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3. Artichoke-Feta Quiche
Most quiches suffer the burden of excessive amounts of heavy cream and cheese—and often a trans-fat-laden crust. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean chicken sausage. It’s one of our easiest healthy lunch recipes you can easily meal prep for the week.
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4. Fig, Prosciutto, & Goat Cheese Salad
Why eat a restaurant salad if it’s going to cost you the calorie intake of more than a full-sized meal? Enter our healthy fig and prosciutto salad recipe. In this version, there are a quarter of the calories! We pair strips of salty, intense prosciutto with juicy, ripe figs. Add the tang of fresh goat cheese and the subtle, earthy crunch of toasted pine nuts and this makes for one inspired salad.
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5. Caprese Sandwich
This recipe requires absolutely no effort, save for about 2 minutes of slicing and 2 minutes of toasting. Plus, it morphs easily into other dishes. Not in the mood for a sandwich? Ditch the bread and eat this as a salad for one of the easiest healthy lunch recipes you can throw together.
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6. Chicken Pot Stickers
Chicken potstickers aren’t just meant to be eaten as an appetizer! Pair these potstickers with fresh vegetables and a salad, and you can easily add them to your list of healthy lunch ideas.
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7. Asian Chicken Meatballs
These chicken meatballs are inspired by street-corner grills in Vietnam and Thailand, where ginger, garlic, and chiles reign supreme. With those bold flavors, plus the char of a hot charcoal grill, you won’t need a fat-heavy mix of meat, or even a pile of spaghetti, to make an outstanding dinner (or lunch!) with this chicken meatballs recipe. Serve them with steamed rice, cucumbers, maybe a bit of sauce, and big lettuce leaves for wrapping.
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8. Portobello Cheesesteak
Unlike so many vegetarian dishes out there masquerading as healthier than the meaty creations they replace (yes, we’re looking at you, 1,490-calorie mushroom burger from The Cheesecake Factory), you could eat this cheesesteak seven days a week and end up skinnier than when you started. And trust us, you won’t even have to be a vegetarian to enjoy it!
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9. 3-Cheese Ravioli with Cherry Tomatoes
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10. Chicken Burgers with Sun-dried Tomato Aioli
Yes, burgers are one of the easiest healthy lunch recipes you can make for yourself. It just depends on what you serve with it! We’ve gone ahead and helped you out by reinventing the chicken burger, using a lean grind of meat and a hugely flavorful—but surprisingly low-calorie—spiked mayo to deliver on the promise of a truly healthy burger you can happily indulge in.
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11. Chicken Fingers with Chipotle-Honey
Save the calories on those deep-fried chicken fingers and make your own version instead! Our sweet and spicy sauce kicks the taste up a notch, too, so you’ll get a satisfying crunch from the panko bread crumbs, plus a mouthful of flavor.
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12. Grilled Chicken Salad with Cranberries, Avocado and Goat Cheese
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13. Grilled Cheese and Tomato Soup
Our grilled cheese is a play on that gooey Southern staple, pimento cheese, which diffuses the calories of the cheese with healthy additions like roasted peppers and Greek yogurt. The soup? Pure tomato intensity, thanks to the oven roasting, which concentrates the natural sugars of the tomatoes. Get the comfort, with half the calories, with one of our favorite healthy lunch recipes.
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15. Red Pepper Alfredo
This version of the fettuccine Alfredo recipe starts with a béchamel sauce, then blends that with roasted red peppers to make for a lighter, brighter, better Alfredo—for a quarter of the calories.
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16. Cheesesteak Sandwich
Our version of the cheesesteak sandwich—which relies on a lean flank steak, a whole-wheat roll, and a yogurt-based blue cheese sauce—is a bit fancier than the sandwich from the City of Brotherly Love. But to our tastes, it’s also better. How often does better and lower fat happen in the same sentence?
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17. Italian Tuna Melt
The recipe used by most establishments tells all: They usually use 2 parts mayo to 1 part tuna. Our version replaces the bulk of the mayo with a considerably healthier supporting cast that adds to the flavor without adding extra fat: pesto, lemon juice, olives, and onions. That means you can taste something other than fat when you’re eating it and feel something other than fat when you’re through.
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18. Gnocchi with Peas and Prosciutto
Here, we take the classic Italian pasta pairing of peas and prosciutto, replace the noodles with dumplings, and throw in plenty of asparagus to round out the creation. You can make this gnocchi recipe richer with a drizzle of cream or half-and-half or a bit of butter, but this one is great as-is.
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20. Minestrone with Pesto
This healthy minestrone soup recipe is a hodgepodge of veggies that will go a long way in making sure your diet is not lacking in its necessary greenery. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.
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21. Loaded Alfredo with Chicken and Vegetables
Here’s how restaurants make Alfredo: cream, butter, and cheese. We ditched the cream and made a basic béchamel sauce with flour, milk, butter, and Parmesan in our version of an Alfredo pasta recipe. We solved the other major shortcoming of pasta Alfredo (that is, a dearth of any true nutrition) by adding chicken, broccoli, mushrooms, and, for good measure, sun-dried tomatoes.
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22. Chicken Tacos with Salsa Verde
Tossed with a good dose of bright, mildly spicy salsa verde, rotisserie chicken is the perfect filling for tacos, burritos, and even enchiladas. Indeed, there might not be a better use of a supermarket rotisserie chicken.
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24. Thai Beef Lettuce Wraps
Now wraps at places like P.F. Chang’s and The Cheesecake Factory are overwrought affairs packing as many calories into an appetizer as you should have in an entire meal. Consider this version a blissful, healthy, flavor-packed return to the wrap’s humble roots, and you’ll save hundreds of calories in the process.
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25. Carne Asada Burritos
Our version of the carne asada burrito, modestly scaled-down compared to restaurant burritos, concentrates on the most important parts of the burrito: guac, black beans, and, above all, juicy chunks of marinated skirt steak.
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26. Grilled Chicken and Pineapple Sandwich
Our sandwich is a spicy-sweet combination of teriyaki-glazed chicken, juicy grilled pineapple, and fiery jalapeños—a chicken sandwich to end all fatty chicken sandwiches. Trust us: You won’t miss the fried versions at all once you sink your teeth into this sweet and savory combination.
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27. Crab Cakes with Mango-Avocado Salsa
Forget splurging for a fried restaurant version when you can make this one right at home. It’s one of those healthy lunch recipes you’re going to want to meal prep over-and-over again.
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28. Southwest Turkey Burger
A few years back, Carl’s Jr. and Hardee’s reached out to us and asked for help designing a new line of turkey burgers that would improve on an otherwise high-calorie menu. A lot of time and testing went into the burgers, during which we learned just how well turkey takes to intense, vibrant flavors that might not jibe as well with beef. In the end, this spicy-cool burger didn’t make it on the menu, but it remains one of the best turkey burgers we’ve had. Now, with this turkey burger recipe, you can judge for yourself…
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29. Italian Sausage Soup
You can load this one full of vegetables, doubling the amount used below, and end up with a chunky, sausage-strewn minestrone. And if you want to cut out the pasta all together, replace farfalle with your favorite brown rice or quinoa. Either way, this Italian sausage soup is hearty enough to work as dinner on its own.
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30. Grilled Caesar Salad
This recipe transforms the high-calorie dressing into a lighter vinaigrette and adds substance, flavor, and nutrition in the form of sun-dried tomatoes and olives. Think of this as the Caesar salad, reimagined.
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31. Chili-Mango Chicken
Skip Chinese takeout for lunch and throw together a few containers of this chili-mango chicken instead. Serve on rice, or keep it low-carb by serving it with some cauliflower rice.
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32. Buffalo Chicken and Blue Cheese Sandwich
In this healthier buffalo chicken sandwich recipe, we stay true to the flavors people love by basting the chicken in hot sauce and butter after grilling, topping with a yogurt-based blue cheese sauce—but manage to do what no one else out there has done yet: make Buffalo chicken into a healthy meal.
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33. Margarita Chicken
Our version of margarita chicken, a meal that you can have on the table in 20 minutes, contains all the same bells and whistles (Cheese! Salsa! Sizzle!), minus all the added calories and dollars spent on eating at a restaurant. You’re going to want to add this to your list of healthy lunch ideas, trust us.
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34. Mac and Cheese
Mac and cheese on a list of healthy lunch recipes? No, we’re not kidding! To keep this mac and cheese on the lighter side, you can’t go wrong with Greek yogurt mixed in to bring all the creaminess without adding too much fat.
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35. Chicken Salad Sandwich with Curry and Raisins
We use a modest amount of olive-oil-based mayo, then punch up the flavor with plump golden raisins and the complex savory notes of curry powder in this chicken salad sandwich recipe. Make a big batch of the salad as part of your weekly meal planning and work it into other sandwiches, stuffed in pitas, or crowning a bowl of mixed greens.
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36. Pesto Gnocchi with Green Beans and Tomatoes
When you make this pesto gnocchi, figure 2 tablespoons per plate—and throw in some healthy extras like tomatoes and green beans to bring substance and balance to the bowl.
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37. Ultimate BLT
Instead of being slathered in a sea of sauce, we chose to crown our BLT with a soft, oozing fried egg—the only condiment you need. It adds gooey goodness and a punch of protein you’ll be glad to have.
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39. Caprese Tomato Towers
The classic tomato salad from Capri, Italy, is a study in simplicity: sweet, acidic tomatoes contrasted with creamy mozzarella slabs and the bright herbal bite of fresh basil, yet with a complex taste you’ll crave.
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40. Spinach Salad with Warm Bacon Dressing
With the addition of caramelized apples, toasted pecans, and creamy goat cheese, this retro spinach salad finally achieves perfect harmony with nearly half of the caloric intake as a similar salad in a restaurant.
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41. Bolognese Fettuccine with Turkey
Pasta is forever a go-to comfort food, and this recipe makes for the perfect, good-for-you dish you can indulge in. It’s certainly not a boring desk salad, making it the perfect addition to your rotation of healthy lunch recipes.
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42. Chicken Tortilla Soup
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43. Grilled Chicken Sandwich with Chimichurri
This grilled chicken sandwich delivers heroic flavor by employing chimichurri, an Argentine herb-based sauce that would make shoe leather taste like fine dining, along with a solid supporting cast of sweet peppers, sharp raw onions, and peppery greens. Good luck finding a side salad, let alone a real sandwich, at a restaurant for 310 calories.
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44. Slow Cooker Beef Goulash
Now, you might be thinking that a goulash—which is a meat and veggies stew—would require a lot of time, but our recipe is made for your slow cooker. All you have to do is combine all of the ingredients into it, and let the time-saving appliance work its magic while you do whatever it is you need to do. It’s that easy!
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47. Green Chile Pork Soup
This soup is infused with pork, beans, peppers, russet potatoes, onions, and roasted corn, which gives our soup a hearty texture that’s actually filling–no limp noodles and broth here! It’s low in calories and will give you 25 grams of protein, plus six grams of fiber, meaning it’s a great healthy lunch recipe for weight loss.
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48. Open-Face Hot Ham and Cheese with Chipotle Mayo
This may seem like a breakfast recipe, but trust us, it’s just a delicious during lunchtime. An open-face sandwich is an easy way to cut back on calories because there is only one slice of bread involved, so you can still satisfy your sandwich craving and reach your weight loss goals.
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49. Chicken Fajita Burrito
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50. Cranberry Mustard Mini Tuna Melts
This tuna melt recipe is one of a kind, simply by the way it is made. Similar to an open-faced tuna melt, these tuna melts have a bread base with a cheesy, tuna salad filling on top. Assembling them is much easier than you think—perfect for your weekly meal prep.
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51. Acai Bowl
Once you’ve seen how easy it can be to make a smoothie bowl, you might just bid your breakfast (or lunch!) smoothie goodbye. Either way, it’s one nutritious acai bowl recipe you’ll want to keep in your back pocket for those days you’re craving a sweeter breakfast. Plus, it’s so pretty, you’ll definitely want to ‘gram it.
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52. Broccoli-Cheese Eggs in a Mug
This easy, nutrient-rich meal takes just five minutes to make, and it’s even easier if you chop the vegetables ahead of time. All you need is a mug, some cooking spray, and a microwave, and you’ll have a filling meal ready to go in no time. And with just 314 calories and 519 milligrams of sodium per serving, this mug recipe is way healthier than many of the grab-and-go breakfast options out there.
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53. Clean Bean, Salmon, and Kale Salad
Mason jar salads are an easy way to make your healthy lunch recipes ahead of time for the week, so you won’t be tempted to buy lunch out after you get to the office. This recipe will take a bit of work, including cooking the salmon fillets. However, it will stay fresh in the fridge for up to three days, so one day’s worth of prep will give you four salads to tuck away.
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54. Warm Goat Cheese Salad
If you want to lose weight and drop at least 15 pounds this year, replace every restaurant salad you eat with a homemade version. Start with this one: The warm goat cheese crouton and sweet, crisp pear will make a salad believer out of anyone. It’s basically the goat cheese salad recipe to end all other salads.
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55. Butternut Squash Pasta Salad
If you’re looking for easy, healthy lunch recipes for weight loss, but you’re tired of lettuce-based salads, this butternut squash pasta salad recipe will be a game-changer. Like other Mason jar salads, this recipe can be made in advance, and it’s packed full of nutritious veggies.
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56. Cinnamon-Roasted Sweet Potato Salad With Wild Rice
Think Mason jars are just for drinks or packing lettuce-based salads? Think again. This sweet potato salad puts a new spin on the term, layering cinnamon-roasted sweet potato pieces with shredded chicken, carrots, and plenty of seasoning. Combined with a serving of wild rice, this is a full meal in a jar.
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57. Perfect Fried Rice Cups
Craving some Chinese food, but don’t feel like spending the money? Before splurging on some pork fried rice and egg rolls again, why not try making some delicious fried rice at home? This fried rice cups recipe will make perfect portions of fried rice while keeping that calorie count nice and low!
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58. Spinach-Pomegranate Salad With Roasted Turkey
With 21 grams of protein and four grams of fiber, this salad is as satisfying as it is pretty. And thanks to the layered Mason jar technique, you can make this salad up to three days ahead of time. Just don’t pour the dressing on until you’re ready to eat it—you don’t want to end up with a soggy salad.
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59. Mexican Quinoa and Chicken Salad
Not sure how to incorporate quinoa into your day-to-day meals? This recipe is a great place to start. With salsa, black beans, corn, onion, and avocado, along with fresh herbs, this Mexican quinoa is a super-flavorful take on the superfood.
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60. Crock-Pot Chicken Noodle Soup
Instead of buying the soup, salad, and breadsticks lunch deal over at Olive Garden, you can have an easy (and healthy) version of it right at home. This recipe is delectable with some freshly baked bread (like a sourdough baguette) and a fresh, crispy garden salad with some Italian dressing. It’s one of the easiest healthy lunch recipes to meal prep.
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61. Mini Pizzas, Three Ways
Personal pies are the bane of the pizza experience. Many pizza joints load individual pizzas with more than a day’s worth of fat and sodium. English muffins, though, come with built-in portion control, so no matter how lavishly you adorn them, you won’t break the 400-calorie barrier. To meal prep, simply make these healthy lunch recipes and store them in the fridge. Pop them in the microwave at work to enjoy later!
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62. Crock-Pot Italian Meatballs
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63. Cheesy Turkey Meatloaf Muffins
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64. Orange Chicken
Are you having a craving for your favorite Chinese takeout dish? Dreaming of chicken dunked in that deliciously sweet orange sauce? Thanks to this recipe, you don’t have to wait for the delivery person to enjoy some orange chicken right at home!
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65. Ultimate Club Sandwich with Super Mayo
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66. Lamb Kofte Kebabs With Tahini Garlic Sauce
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67. Chicken Ramen with Shiitake Mushrooms and Spinach
This paleo recipe not only packs in the protein and fiber, but it also adds even more nutritional value than the usual ramen noodle package at the store. With real chicken, vegetables, and hard-boiled eggs, this homemade ramen will nourish your body with nutrients, plus filling protein to keep you satiated. Bonus: it’s also lower in sodium than the store-bought counterpart!
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68. Tomato Chicken Curry with Cauliflower Rice
Looking for something on the spicier side? By using a jalapeño in the recipe, this chicken curry comes with a slight kick, but between the sweetness of the coconut milk and the acidity of the crushed tomatoes, this tomato chicken curry recipe is the perfect dinner dish no matter what season you’re in.
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69. Bacon-Chile Burgers with Guacamole and Fresh Salsa
Adding a slice of cheese will certainly help with satiety on a traditional burger, but for those who are paleo, guacamole is a great alternative. Not only is avocado a great appetite suppressant, but it is the perfect food for weight loss. So spoon on some delicious guacamole and fresh salsa on your burger—your stomach will thank you!
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70. Arugula and Grapefruit Salad With Dill Ranch Dressing and Pumpkin Seeds
Finding keto-friendly healthy lunch recipes can be tricky, but it doesn’t have to be. There are plenty of foods that still let you get all the flavor you love, all while following the low-carb meal plan. This arugula and grapefruit salad recipe is meant to be a side dish, but you can easily make it a full meal by adding protein and fat.
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71. Avocado Soup With Chile-Lime Pepitas
If you’re in the mood for a light, refreshing, and low-carb soup, you’ll rejoice at this simple soup recipe that packs a ton of flavor but is completely keto-friendly. This creamy chilled keto soup uses all the flavor components we crave in Mexican food—heat from the serrano chiles and ancho chili powder, aroma of the cumin and cilantro, and the zing of lime juice. And best of all, the craveable taste of avocado.
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72. Instant Pot Chicken Zoodle Soup
Chicken noodle soup is the ultimate comfort food, especially during the cold weather months. We’ve made our special light version by swapping in zucchini noodles for regular noodles, which makes this recipe gluten-free, paleo, and Whole30-approved.
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73. Crispy Crumb-Topped Mac and Cheese Cups
You may not believe us, but we did end up finding a way to eat vegetables that tastes like mac and cheese. How, you ask? By making these mac and cheese cups with veggie elbow macaroni! Sneak in some extra vegetable nutrients by swapping out regular elbow macaroni with veggie elbow macaroni!
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74. Instant Pot Cauliflower “Mac” and Cheese
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75. Spicy Turkey Meatballs with Sweet Potato Fries
These lean turkey baked meatballs pack a punch of spice and are the perfect comfort food for a Whole30 diet. They are flavorful thanks to the dried herbs and fresh chopped parsley, while almond meal keeps them moist, standing in for the breadcrumbs. This dish is Whole30-approved and gluten-free.
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76. Avocado Crispbreads with Everything Bagel Seasoning
To take this meal on the go (or use up slightly mushy avocados), turn it into a dip by mashing the avocado and mixing in the bagel seasoning and lemon juice in a small to-go container. Top with freshly chopped dill and radish slices and dip!
NEW YORK, NEW YORK – Oct 17: Chef James Kent prepares dishes in the course of the Foods Network & Cooking Channel New York Metropolis Wine & Meals Pageant introduced by Money Just one – Supper with Bryan Voltaggio, James Kent, and Michael Voltaggio at Crown Shy on Oct 17, […]
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