10+ 10-Minute Lunch Recipes For Better Gut Health

If you need ideas for quick and tasty lunches, you’re in the right place! These recipes are high in fiber with at least 6 grams per serving. They’re also made with gut-healthy ingredients like yogurt which contains probiotics and vegetables and legumes which contain prebiotics, which can help improve your gut microbiome. Perhaps the best part? They take ten minutes or less to make. Try options like our Black Bean-Quinoa Bowl and Quinoa Deli Salad for flavorful and filling meals that support a healthy gut.

Quinoa Chickpea Salad with Roasted Red Pepper Hummus

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

Black Bean-Quinoa Bowl

Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Quinoa Deli Salad

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

Chickpea & Veggie Grain Bowl

This high-fiber vegetarian grain bowl is packed with colorful veggies and plant-based protein to keep you feeling energized and satisfied.

Roasted Veggie & Hummus Pita Pockets

These satisfying and tasty pita-pocket sandwiches are packed with roasted veggies and greens. A spread of hummus adds creaminess and keeps everything from falling out.

Strawberry-Pineapple Smoothie

Blend almond milk, strawberry and pineapple for a smoothie that’s so easy you can make it on busy days. A bit of almond butter adds richness and filling protein. Freeze some of the almond milk for an extra-icy texture.

Loaded Black Bean Nacho Soup

Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

Mixed Greens with Lentils & Sliced Apple

This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils–just make sure to look for low-sodium and give them a rinse before adding them to the salad.

Tuna & White Bean Salad

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

Chickpea “Chicken” Salad

This chickpea salad is a vegetarian version of a classic chicken salad. It doesn’t mimic the flavor of chicken; it swaps chickpeas in for the chicken. It’s an ideal recipe if you’re looking for simple, healthy lunch ideas.

Green Salad with Pita Bread & Hummus

Elevate hummus and pita by piling your plate high with cucumbers, carrots and mixed greens! Just a drizzle of balsamic vinegar and extra-virgin olive oil is all it takes to dress it up.

Brussels Sprouts Salad with Crunchy Chickpeas

This healthy high-fiber salad comes together in just 10 minutes. Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we’re using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas. Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store.