Need lunch this week? Plan on packing one of these 300-calorie lunch recipes. Whether you prefer soups, salads or sandwiches, each recipe is a winner.
Top 10 Lunch Recipes Under 300 Calories
Updated on Jul. 18, 2023
Rustic Italian Tortellini Soup
Calories per serving: 203
This is my favorite tortellini soup recipe. It’s quick to fix on a busy night and full of healthy, tasty ingredients. It originally called for spicy sausage links, but I’ve found that turkey sausage, or even ground turkey breast, is just as good. —Tracy Fasnacht, Irwin, Pennsylvania
1/10
2/10
Shrimp Avocado Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Calories per serving: 252
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
3/10
The Ultimate Chicken Noodle Soup
Total Time
1 hour
Servings
10 servings (about 3-1/2 quarts)
From the Recipe Creator:
Calories per serving: 239
My first Wisconsin winter was so cold, all I wanted to eat was homemade chicken noodle soup. Of all the chicken noodle soup recipes out there, this type of soup is my favorite and is in heavy rotation from November to April. It has many incredibly devoted fans.—Gina Nistico, Denver, Colorado
My first Wisconsin winter was so cold, all I wanted to eat was homemade chicken noodle soup. Of all the chicken noodle soup recipes out there, this type of soup is my favorite and is in heavy rotation from November to April. It has many incredibly devoted fans.—Gina Nistico, Denver, Colorado
Nutrition Facts:
1-1/3 cups: 239 calories, 12g fat (3g saturated fat), 68mg cholesterol, 1176mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 18g protein.
4/10
Pepperoni Pizza Loaf
Total Time
55 min
Servings
12 pieces
From the Recipe Creator:
Calories per serving: 296
This savory stromboli starts with frozen bread dough, so it comes together in practically no time. The golden loaf is stuffed with cheese, pepperoni, mushrooms, peppers and olives. I often add a few slices of ham, too. It’s tasty served with warm pizza sauce for dipping. —Jenny Brown, West Lafayette, Indiana
Calories per serving: 296
This savory stromboli starts with frozen bread dough, so it comes together in practically no time. The golden loaf is stuffed with cheese, pepperoni, mushrooms, peppers and olives. I often add a few slices of ham, too. It’s tasty served with warm pizza sauce for dipping. —Jenny Brown, West Lafayette, Indiana
Nutrition Facts:
1 piece: 296 calories, 17g fat (6g saturated fat), 66mg cholesterol, 827mg sodium, 24g carbohydrate (4g sugars, 2g fiber), 13g protein.
5/10
Taco Salad for a Large Crowd
Total Time
35 min
Servings
26 servings
From the Recipe Creator:
Calories per serving: 262
I made this huge taco salad to bring to a party and people were scrambling to figure out who made it. Needless to say I only brought home an empty bowl and the guests went home with a full stomach! Everyone loves this taco salad recipe. —Lisa Homer, Avon, New York
Calories per serving: 262
I made this huge taco salad to bring to a party and people were scrambling to figure out who made it. Needless to say I only brought home an empty bowl and the guests went home with a full stomach! Everyone loves this taco salad recipe. —Lisa Homer, Avon, New York
Nutrition Facts:
1-1/3 cups: 262 calories, 15g fat (4g saturated fat), 24mg cholesterol, 696mg sodium, 23g carbohydrate (7g sugars, 3g fiber), 10g protein.
6/10
Upstate Minestrone Soup
Total Time
1 hour 55 min
Servings
8 servings
From the Recipe Creator:
Calories per serving: 236
If you love vegetables, you’ll find this minestrone especially satisfying. Keep the recipe in mind when you have a bounty of fresh garden produce. —Yvonne Krantz, Mt. Upton, New York
If you love vegetables, you’ll find this minestrone especially satisfying. Keep the recipe in mind when you have a bounty of fresh garden produce. —Yvonne Krantz, Mt. Upton, New York
Nutrition Facts:
1 serving: 236 calories, 14g fat (4g saturated fat), 31mg cholesterol, 1329mg sodium, 16g carbohydrate (4g sugars, 5g fiber), 12g protein.
7/10
Homemade Antipasto Salad
Total Time
1 hour
Servings
32 servings
From the Recipe Creator:
Calories per serving: 214
This colorful antipasto salad is a tasty crowd-pleaser. Guests love the homemade dressing, which is a nice change from bottled Italian. — Linda Harrington, Windham, New Hampshire
This colorful antipasto salad is a tasty crowd-pleaser. Guests love the homemade dressing, which is a nice change from bottled Italian. — Linda Harrington, Windham, New Hampshire
Nutrition Facts:
3/4 cup: 396 calories, 24g fat (7g saturated fat), 32mg cholesterol, 783mg sodium, 33g carbohydrate (6g sugars, 3g fiber), 13g protein.
8/10
Cauliflower Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Calories per serving: 159
Every other cauliflower soup recipe I tried lacked flavor, but this cheesy recipe packs a tasty punch! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack,
British Columbia
Every other cauliflower soup recipe I tried lacked flavor, but this cheesy recipe packs a tasty punch! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack,
British Columbia
Nutrition Facts:
1 cup: 160 calories, 11g fat (6g saturated fat), 30mg cholesterol, 616mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
9/10
Creamy Egg Salad
Total Time
10 min
Servings
3 cups
From the Recipe Creator:
Calories per serving: 228
I love the versatility of egg salad, especially with this recipe. You can serve it on a nest of mixed greens, tucked into a sandwich or with your favorite crisp crackers. —Cynthia Kohlberg, Syracuse, Indiana
I love the versatility of egg salad, especially with this recipe. You can serve it on a nest of mixed greens, tucked into a sandwich or with your favorite crisp crackers. —Cynthia Kohlberg, Syracuse, Indiana
Nutrition Facts:
1/2 cup: 228 calories, 19g fat (6g saturated fat), 264mg cholesterol, 456mg sodium, 6g carbohydrate (4g sugars, 0 fiber), 9g protein.
10/10
Hearty Vegetable Soup
Total Time
1 hour 45 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Calories per serving: 105
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 0 cholesterol, 488mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1 starch.
