Colette's Blog

Low Carb Lunches: Quick Fixes for Busy Days


Written by Colette Heimowitz, M.Sc. on March 8, 2024.

Scientifically reviewed by

Jonathan Clinthorne, PhD  Human Nutrition


March 8, 2024

Low carb lunches for adults and kids.

It’s lunchtime, and you need quick, versatile lunch options that fit a typical day’s hectic pace. These low carb lunch ideas feature ingredients that do double-duty for kids and adults, ensuring everyone enjoys a healthy, satisfying meal.

Low Carb Lunches for Kids and Adults

Make the most of ingredients and variations on recipes that do double-duty for a range of palates.

Roll-Ups and Pinwheels

  • Adult version: Turkey and avocado roll-ups with a sprinkle of chili flakes and arugula wrapped in a low carb tortilla.
  • Kid-friendly version: Ham and cheese pinwheels made with a low carb tortilla, minus the chili flakes and arugula.

Prep tip: Make a large batch of roll-ups and slice into pinwheels for the kids while making roll-ups for more sophisticated adult tastes.

Egg Bites

Prep tip: Use a muffin tin to bake both versions at once. Customize each cup with ingredients catered to adult or kid preference. You can also do this with silicone egg bite molds if you make your egg bites in an Instant Pot.

Lettuce Wraps

Prep tip: Cook a batch of chicken and separate it into two portions to mix with different spices or sauces for each version.

Veggie Noodles and Pasta

Prep tip: Spiralize a mix of zucchini and carrots at once. Combine with different toppings to cater to adult and child tastes.

Double-Duty Ingredient Ideas for Adults and Kids

  • Cheese: Adults can enjoy a spiced or herbed cheese, while kids may prefer a milder taste.
  • Nuts and seeds: For adults, add them to salads for crunch, and for kids, make a homemade trail mix with their favorite nuts and seeds that they can shlep to school in their lunchboxes.
  • Wraps: Use low carb tortillas for both age groups, although adults might also enjoy sundried tomato and spinach herb flavors. Add gourmet ingredients for adults and simple, less spicy fillings for kids.
  • Yogurt: Choose plain, full-fat Greek yogurt. Adults can add savory spices or nuts, while kids can enjoy with a drizzle of honey and berries.

With these strategies and ideas, you can save time and make delicious low carb lunches catering to adults and kids, making your busy days easier and healthier.



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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