7 Low Carb Lunches Under 400 Calories

Looking for satisfying low-carb lunches under 400 calories? This guide features seven delicious, portion-controlled meals that are perfect for weight loss, keto, and healthy eating on the go.

Eating healthy doesn’t have to mean sacrificing flavor or satisfaction. In fact, with the right ingredients and preparation, you can enjoy delicious meals that keep your carb intake low while keeping you full and energized throughout the day. That’s the beauty of low-carb lunches under 400 calories. They strike the perfect balance between nutrition and taste.

If you’re following a keto plan, managing your weight, or just aiming to cut down on refined carbs, these seven recipes will help you stay on track. Not only are they quick to prepare, but each one is packed with healthy fats, lean proteins, and vibrant vegetables  all while staying under the 400-calorie mark.

This article showcases a selection of low-carb lunch ideas that are ideal for meal prepping or enjoying fresh. Each option also takes into account dietary needs such as gluten-free lunch ideas, diabetic-friendly lunches, and keto lunch recipes, making it suitable for a wide range of health-conscious eaters.

1. Grilled Chicken Lettuce Wraps

If you’re tired of boring salads and sandwiches, grilled chicken lettuce wraps are a refreshing way to enjoy a protein-rich lunch without the carbs. These wraps are filled with tender grilled chicken, sliced bell peppers, shredded carrots, and a tangy vinaigrette or light mayo dressing. All of this is wrapped inside crisp romaine or iceberg lettuce leaves.

This meal checks every box for a clean and satisfying lunch. With zero bread involved, it’s the perfect example of lunches with no bread. Plus, thanks to the lean protein and fresh vegetables, it’s incredibly filling without weighing you down.

Each serving comes in at around 350 calories, making it a solid choice for anyone looking for low-carb lunches under 400 calories. These wraps are also great for meal prep low-carb lunches: just grill a batch of chicken at the start of the week and assemble as needed.

They pack well in containers and work great as portable keto lunches. Pair them with a few snack storage solutions like olives or cheese cubes to round out your meal without adding excess carbs.

2. Egg Salad Stuffed Avocados

Creamy, protein-rich, and oh-so-satisfying, egg salad stuffed avocados make for a fantastic keto lunch recipe that’s both elegant and simple. You take a ripe avocado, slice it in half, remove the pit, and scoop in a generous serving of homemade egg salad  made with boiled eggs, Greek yogurt or mayo, mustard, and seasonings.

This meal brings healthy fats to the table from both the eggs and avocado. It’s a wonderful option for those following low-carb high-fat lunch plans, or people in need of sugar-free lunch meals that don’t compromise on flavor.

At roughly 360 calories per serving, this dish qualifies as one of the best low-carb lunches under 400 calories. And because it doesn’t require any heating, it’s perfect for lunch containers for work or school settings.

It’s also a smart pick for diabetic-friendly lunches, as both eggs and avocados have minimal impact on blood sugar levels. Just make sure to pack it securely in airtight lunch containers if you’re taking it to go.

3. Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles  affectionately called zoodles  are a brilliant stand-in for pasta when you’re craving something light yet filling. Tossed in a rich homemade pesto sauce and combined with fresh cherry tomatoes, this dish becomes a vibrant bowl of goodness.

A single serving hovers around 300–350 calories, making it ideal for those looking for lunches under 400 calories that still feel indulgent. The pesto provides healthy fats, while the zoodles keep it grain-free and low in carbs.

You’ll love this meal if you’re into Mediterranean low-carb meals or looking for low-carb vegetarian lunches. It’s also incredibly easy to customize. Add in grilled shrimp or chicken for extra protein or sprinkle in some feta for added richness.

When it comes to meal prep for weight loss, this one stands out. You can spiralize the zucchini in advance using kitchen gadgets for meal prep and store the pesto in reusable silicone bags or small jars for easy assembly.

4. Tuna Salad with Cucumber Boats

Forget the bread and opt for cucumber boats, a creative and crunchy way to enjoy tuna salad without added carbs. This dish involves slicing cucumbers lengthwise, scooping out a little of the center, and filling them with your favorite tuna salad mixture.

It’s one of the best no-carb lunch options out there, especially if you keep your dressing light. A serving (two boats) typically contains around 250–350 calories and is rich in lean protein and omega-3 fats.

Perfect for portable cold lunches, these cucumber boats make lunchtime exciting again. They also cater to gluten-free lunch ideas and are ideal for people following Paleo lunch ideas or Atkins lunch options.

Store these in stackable meal prep sets or thermos-friendly keto meals containers, and they’ll stay fresh for hours. Whether you’re working from home or commuting, these are simple, fresh, and delicious.

5. Cauliflower Fried Rice with Shrimp

A flavorful twist on a takeout favorite, cauliflower fried rice with shrimp is a nutrient-packed bowl that skips the carbs but keeps the taste. Cauliflower rice mimics the texture of rice while being super low in calories and carbs.

Each bowl usually comes in under 400 calories, depending on your oil usage and portion size. It’s packed with veggies like peas, carrots, and bell peppers, along with juicy sautéed shrimp  making it a standout in the world of quick low-carb lunches.

This dish is a go-to for easy keto lunches and fits well within meal prep container sets. You can make a large batch and divide it up for the week using microwave-safe meal containers or dishwasher-safe storage units.

Great for fans of Asian-inspired low-carb recipes, this one ticks all the boxes for budget low-carb lunch options that are both satisfying and easy to prep in bulk.

6. Turkey Roll-Ups with Cream Cheese and Spinach

Roll-ups are the ultimate simple carb-free lunches. They’re easy to assemble, don’t require reheating, and offer a perfect balance of protein, fat, and fiber. For this recipe, you take slices of turkey breast, spread them with cream cheese, add a layer of spinach or bell peppers, and roll them tightly.

These are excellent for meal prep for beginners and those seeking healthy low-carb recipes that take less than 10 minutes to prepare. At just 300–370 calories per 3–4 roll-ups, they fit snugly into your calorie-controlled meals list.

They’re especially handy for keto-friendly lunch containers and pack easily into compact meal prep tools. You can even serve them alongside no-rice lunch bowls or salads for a more complete meal.

Because of their versatility, they’re popular among lunches under 5 ingredients and serve well in lean protein lunch dishes. Make sure to store them in leak-proof lunch boxes to avoid any mess.

7. Broccoli and Cheddar Soup (Creamy but Light)

Yes, soup can absolutely be low-carb! This broccoli and cheddar soup version skips the heavy cream and flour but still delivers on creamy texture and rich flavor. It uses blended steamed broccoli, a bit of low-fat milk or almond milk, and sharp cheddar cheese.

A bowl of this soup typically lands around 380 calories, giving you a warm, comforting lunch that supports weight-friendly lunch goals. The fiber from the broccoli also helps you feel full longer.

This meal suits anti-inflammatory lunch ideas and those looking for dairy-free low-carb lunch (if using vegan cheese or milk). Store in freezer-safe containers for future use or keep a warm portion ready in a thermos-friendly keto meal jar.

It’s one of the most satisfying balanced low-carb lunch options and brings comfort to your midday break without going off-plan.

Conclusion

With a little creativity and the right ingredients, eating healthy becomes something you look forward to. These 7 low-carb lunches under 400 calories are proof that you don’t need to compromise taste for nutrition.

From zucchini noodles to egg-stuffed avocados and cauliflower rice bowls, each recipe gives you the tools to enjoy flavorful, filling meals without the carbs. And with options suited for keto, gluten-free, and diabetic-friendly lifestyles, there’s something here for everyone.

Keep your fridge stocked with these ingredients, use the proper kitchen gadgets for meal prep, and you’ll never run out of inspiration for your next healthy lunch.

FAQs

Q1: Can I eat these low-carb lunches under 400 calories every day? 

Absolutely. These meals are designed to be well-balanced and full of essential nutrients, making them suitable for daily consumption. Just be sure to rotate your options to include a variety of vegetables, proteins, and healthy fats.

Q2: Are all of these lunches suitable for a keto diet? 

Yes, most of these meals are keto-friendly, especially those rich in healthy fats and low in net carbs. However, some recipes can be adjusted slightly, like substituting low-fat dairy with full-fat versions, to better suit strict keto macros.

Q3: How do I store these lunches for meal prep? 

Use airtight lunch containers or stackable meal prep sets to store your meals. Most can last 3–4 days in the fridge. For soups and cauliflower rice, use freezer-safe containers if you want to prep in larger batches.

Q4: What should I eat with these lunches to feel more full? 

You can add sugar-free meal ideas like pickles, hard-boiled eggs, or nuts. These small sides provide more fat and fiber, helping you stay full longer without adding many carbs.

Q5: How can I reduce my carb intake without feeling deprived? 

Replacing bread and pasta with veggies like zucchini, lettuce, and cauliflower is key. Pair that with flavorful sauces and fats like pesto or cream cheese, and you’ll find low-carb lunch ideas that keep you fully satisfied.