9 10-Minute Lunches for Better Gut Health By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Published on August 28, 2025 SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle If you need ideas for quick and tasty lunches that are good for your gut, 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, vegetables and legumes, which contain prebiotics and probiotics, all of which can help improve your gut microbiome. The best part? They take 10 minutes or less to make. Try options like our Cucumber-Hummus Wrap or our Gut-Friendly Veggie Sandwich for flavorful and filling meals that support a healthy gut. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 09 Chickpea Salad Ali Redmond This easy chickpea salad lunch box is a fresh, no-cook lunch that’s perfect for busy weekdays. Chickpeas are tossed with crisp cucumber, juicy cherry tomatoes and a splash of lemon juice and olive oil for a refreshing bite. It’s easy to scale up the recipe to prep multiple servings at once, so you can stock your fridge with grab-and-go lunches for the week. Just remember to add the crackers on the day you plan to enjoy it to keep them crunchy and delicious. View Recipe Save 02 of 09 Cucumber-Hummus Wrap Photographer: Ali Redmond. This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage. View Recipe Save 03 of 09 Cucumber-Spinach Sandwich Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This cucumber-spinach sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option. View Recipe Save 04 of 09 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 with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top. View Recipe Save 05 of 09 Gut-Friendly Veggie Sandwich Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaving is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler to peel the spears lengthwise. View Recipe Save 06 of 09 No-Cook White Bean & Spinach Caprese Salad This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix. If you can’t find mozzarella pearls, cut or tear a fresh ball of mozzarella into bite-size pieces instead. If you like your salad with a little kick, try swapping out the spinach for arugula. View Recipe Save 07 of 09 Spinach Salad with Quinoa, Chicken & Fresh Berries Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless If you’re packing this grain bowl for work, combine the dressing ingredients in a small container. When you’re ready to eat, shake the dressing well, add it to the salad and toss. If you don’t have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwavable quinoa. View Recipe Save 08 of 09 Tuna Salad & Tomato Sandwich Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser This classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place. View Recipe Save 09 of 09 High-Protein Veggie Sandwich Ali Redmond From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal. View Recipe Save Explore more: Healthy Recipes Cooking Methods Quick & Easy Quick Lunch Was this page helpful? Thanks for your feedback! Tell us why! Other Submit