15 Healthy High-Carb Lunch Recipes to Fuel Your Afternoon

A well-balanced, high-carb lunch can provide the energy needed to power through a busy afternoon.

Carbohydrates are the body’s primary source of fuel, and pairing them with protein and vegetables creates satisfying, nutrient-rich meals.

These 15 high-carb lunch recipes are designed to be both filling and flavorful, offering a variety of options from pastas and grains to sandwiches and rice bowls.

Whether you’re a student, professional, or active individual, these recipes will help you stay energized, full, and ready for the rest of your day.

15 Healthy High-Carb Lunch Recipes to Fuel Your Afternoon

High-carb lunches can be both satisfying and nutritious when prepared thoughtfully.

The 15 high-carb lunch recipes provide a diverse selection of meals, from hearty pastas and grain bowls to wholesome sandwiches and wraps.

Each recipe is easy to prepare, flavorful, and designed to keep you energized throughout the day.

By incorporating these meals into your routine, you can enjoy tasty, high-carb lunches without sacrificing nutrition.

Eating smart with high-carb options ensures sustained energy, fullness, and overall satisfaction at lunchtime.

Creamy Chicken and Rice Casserole

Creamy Chicken and Rice Casserole is a hearty, high-carb lunch that’s both comforting and satisfying.

Tender chicken, fluffy rice, and a creamy sauce come together with vegetables and cheese for a flavorful, filling meal perfect for midday.

Ingredients:

• 2 cups cooked white rice
• 2 cups cooked chicken, shredded
• 1 cup broccoli florets
• 1/2 cup diced carrots
• 1/2 cup cream of mushroom soup
• 1/2 cup shredded cheddar cheese
• 1/4 cup milk
• Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C).
• In a large bowl, mix cooked rice, shredded chicken, broccoli, carrots, cream of mushroom soup, milk, salt, and pepper.
• Pour mixture into a greased baking dish.
• Sprinkle cheddar cheese evenly over the top.
• Bake 20–25 minutes until the casserole is heated through and cheese is melted.
• Serve hot as a filling and nutritious lunch.

This casserole is creamy, flavorful, and packed with carbs for sustained energy.

It’s a comforting, hearty lunch perfect for fueling a busy afternoon.

Pasta Primavera with Garlic and Olive Oil

Pasta Primavera with Garlic and Olive Oil is a fresh, high-carb lunch full of flavor and vegetables.

Al dente pasta is tossed with seasonal vegetables, garlic, and olive oil for a light yet satisfying meal.

Ingredients:

• 8 oz spaghetti or penne pasta
• 1 cup broccoli florets
• 1 cup bell peppers, sliced
• 1/2 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

• Cook pasta according to package instructions and drain.
• Heat olive oil in a skillet over medium heat.
• Add garlic and sauté for 1 minute.
• Toss in broccoli, bell peppers, and cherry tomatoes; cook 4–5 minutes until tender-crisp.
• Add cooked pasta to the skillet and toss with vegetables and basil.
• Season with salt and pepper, then serve immediately.

This pasta is colorful, fresh, and packed with carbohydrates.

It’s a light yet filling lunch perfect for staying energized throughout the day.

Quinoa and Black Bean Burrito Bowl

Quinoa and Black Bean Burrito Bowl is a high-carb lunch that’s hearty, flavorful, and nutrient-packed.

Cooked quinoa serves as a base for black beans, corn, avocado, and fresh vegetables topped with a tangy lime dressing.

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/2 avocado, diced
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

• Cook quinoa according to package instructions.
• In a large bowl, combine cooked quinoa, black beans, corn, tomatoes, avocado, and cilantro.
• Squeeze lime juice over the mixture and toss to combine.
• Season with salt and pepper.
• Serve immediately as a nutritious, filling lunch bowl.

This burrito bowl is packed with fiber, protein, and carbohydrates.

It’s a satisfying, energizing lunch perfect for a mid-afternoon boost.

Sweet Potato and Chickpea Curry

Sweet Potato and Chickpea Curry is a hearty, high-carb lunch full of flavor and nutrition.

Tender sweet potatoes and chickpeas simmer in a spiced tomato-based curry for a filling and satisfying meal.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can chickpeas, drained and rinsed
• 1 cup diced tomatoes
• 1/2 cup coconut milk
• 1 tablespoon olive oil
• 1 teaspoon curry powder
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large skillet over medium heat.
• Add diced sweet potatoes and cook 5 minutes until slightly softened.
• Stir in curry powder, cumin, and garlic; cook 1 minute.
• Add chickpeas, diced tomatoes, and coconut milk; simmer 15 minutes until sweet potatoes are tender.
• Season with salt and pepper and serve hot over rice or quinoa.

This curry is flavorful, comforting, and rich in carbohydrates.

It’s a nutritious, hearty lunch perfect for keeping energy levels high.

Mediterranean Chickpea Pasta Salad

Mediterranean Chickpea Pasta Salad is a refreshing, high-carb lunch that’s both filling and light.

Cooked pasta, chickpeas, and vegetables are tossed with olive oil and lemon for a bright, satisfying meal.

Ingredients:

• 8 oz rotini or penne pasta
• 1 can chickpeas, drained and rinsed
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

• Cook pasta according to package instructions and drain.
• In a large bowl, combine pasta, chickpeas, cucumber, cherry tomatoes, and red onion.
• Drizzle with olive oil and lemon juice; sprinkle oregano over the top.
• Toss well and season with salt and pepper.
• Serve immediately or chilled for a refreshing lunch.

This salad is vibrant, filling, and rich in carbohydrates.

It’s a perfect, energizing lunch for busy days or outdoor meals

Chicken and Sweet Potato Grain Bowl

Chicken and Sweet Potato Grain Bowl is a high-carb lunch that’s hearty, nutritious, and packed with flavor.

Grilled chicken, roasted sweet potatoes, and whole grains combine with fresh vegetables for a balanced, filling meal.

Ingredients:

• 1 cup cooked quinoa or brown rice
• 1 grilled chicken breast, sliced
• 1 medium sweet potato, roasted
• 1/2 cup steamed broccoli
• 1/4 cup shredded carrots
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Toss diced sweet potatoes in olive oil, salt, and pepper; roast 20–25 minutes until tender.
• Grill chicken breast until fully cooked, about 6–7 minutes per side.
• Arrange cooked grains in a bowl; top with roasted sweet potatoes, chicken, broccoli, and carrots.
• Drizzle with olive oil or a light dressing if desired.

This grain bowl is flavorful, satisfying, and rich in carbohydrates.

It’s a nutritious lunch that keeps you energized for the rest of the day.

Thai Peanut Noodle Salad

Thai Peanut Noodle Salad is a flavorful, high-carb lunch that’s quick and satisfying.

Cooked noodles are tossed with fresh vegetables and a creamy peanut sauce for a vibrant, protein-rich meal.

Ingredients:

• 8 oz rice noodles
• 1 cup shredded cabbage
• 1/2 cup julienned carrots
• 1/2 red bell pepper, sliced
• 2 tablespoons peanut butter
• 1 tablespoon soy sauce
• 1 teaspoon lime juice
• 1 teaspoon sesame oil

Instructions:

• Cook noodles according to package instructions and drain.
• In a small bowl, whisk together peanut butter, soy sauce, lime juice, and sesame oil.
• Toss noodles with cabbage, carrots, bell pepper, and peanut sauce.
• Serve immediately or chilled for a refreshing lunch.

This noodle salad is colorful, flavorful, and carbohydrate-rich.

It’s a filling, energizing lunch perfect for busy afternoons.

Lentil and Vegetable Stew

Lentil and Vegetable Stew is a hearty, high-carb lunch that’s both nutritious and satisfying.

Lentils simmer with vegetables, herbs, and spices to create a warm, flavorful meal perfect for midday energy.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 carrots, diced
• 2 celery stalks, diced
• 1 cup diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions:

• In a large pot, sauté onion and garlic until fragrant.
• Add carrots, celery, diced tomatoes, lentils, and vegetable broth.
• Stir in thyme, salt, and pepper.
• Simmer 25–30 minutes until lentils are tender.
• Serve hot, optionally with whole-grain bread on the side.

This stew is filling, nutrient-dense, and rich in carbohydrates.

It’s a comforting lunch that provides long-lasting energy.

Chickpea and Brown Rice Buddha Bowl

Chickpea and Brown Rice Buddha Bowl is a high-carb, protein-rich lunch perfect for a balanced meal.

Roasted chickpeas, brown rice, and fresh vegetables come together with a light dressing for a colorful, satisfying bowl.

Ingredients:

• 1 cup cooked brown rice
• 1 cup roasted chickpeas
• 1/2 cup steamed broccoli
• 1/2 cup shredded carrots
• 1/4 cup sliced cucumber
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Roast chickpeas at 400°F (200°C) for 15–20 minutes until crispy.
• Steam broccoli until tender, about 5 minutes.
• Arrange brown rice in a bowl; top with chickpeas, broccoli, carrots, and cucumber.
• Drizzle with olive oil and lemon juice; season with salt and pepper.

This Buddha bowl is colorful, filling, and carbohydrate-rich.

It’s a wholesome lunch that keeps you energized and satisfied.

Spicy Black Bean and Quinoa Wrap

Spicy Black Bean and Quinoa Wrap is a high-carb lunch that’s both filling and flavorful.

Cooked quinoa and black beans are seasoned with spices and wrapped in a whole-grain tortilla for a portable, energizing meal.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup black beans, drained and rinsed
• 1/4 cup corn kernels
• 1/4 cup diced bell pepper
• 1 teaspoon chili powder
• 1 whole-grain tortilla
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• In a skillet, heat olive oil and sauté bell pepper for 2–3 minutes.
• Add black beans, quinoa, corn, chili powder, salt, and pepper; cook 2–3 minutes until heated through.
• Spoon mixture onto a whole-grain tortilla and wrap tightly.
• Serve immediately, optionally with salsa or avocado.

This wrap is spicy, hearty, and rich in carbohydrates.

It’s a perfect portable lunch to keep you full and energized throughout the day.

Teriyaki Chicken and Rice Bowl

Teriyaki Chicken and Rice Bowl is a high-carb lunch that’s both flavorful and filling.

Juicy chicken is glazed with a sweet teriyaki sauce and served over steamed white rice with vegetables for a balanced meal.

Ingredients:

• 1 cup cooked white rice
• 1 chicken breast, sliced
• 1/2 cup broccoli florets
• 1/2 cup sliced bell peppers
• 2 tablespoons teriyaki sauce
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a skillet over medium heat.
• Cook chicken slices until golden and cooked through, about 6–7 minutes.
• Add broccoli and bell peppers; sauté 3–4 minutes until tender.
• Pour teriyaki sauce over chicken and vegetables; stir to coat evenly.
• Serve over cooked rice and enjoy hot.

This rice bowl is savory, satisfying, and rich in carbohydrates.

It’s a hearty lunch that keeps you energized and full.

Pasta with Spinach and Chickpeas

Pasta with Spinach and Chickpeas is a nutritious, high-carb lunch that’s quick and satisfying.

Whole-grain pasta is tossed with sautéed spinach, chickpeas, and a light olive oil dressing for a flavorful meal.

Ingredients:

• 8 oz whole-grain pasta
• 1 cup chickpeas, drained and rinsed
• 2 cups fresh spinach
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Cook pasta according to package instructions and drain.
• Heat olive oil in a skillet; sauté garlic for 1 minute.
• Add spinach and chickpeas; cook 3–4 minutes until spinach wilts.
• Toss cooked pasta with spinach and chickpeas; drizzle with lemon juice.
• Season with salt and pepper, then serve immediately.

This pasta dish is filling, protein-rich, and packed with carbohydrates.

It’s a quick, energizing lunch perfect for busy weekdays.

Sweet Potato and Black Bean Tacos

Sweet Potato and Black Bean Tacos are a flavorful, high-carb lunch perfect for a mid-day energy boost.

Roasted sweet potatoes and black beans are served in soft tortillas with fresh toppings for a satisfying, nutrient-rich meal.

Ingredients:

• 2 small sweet potatoes, diced
• 1 cup black beans, drained and rinsed
• 4 small whole-grain tortillas
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Toss diced sweet potatoes with olive oil, chili powder, salt, and pepper; roast 20–25 minutes until tender.
• Warm tortillas in a skillet or oven.
• Fill each tortilla with roasted sweet potatoes and black beans.
• Top with diced tomatoes and chopped cilantro.

These tacos are vibrant, filling, and carbohydrate-rich.

They make a delicious and energizing lunch option.

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Mediterranean Farro Salad

Mediterranean Farro Salad is a high-carb lunch that’s refreshing, nutritious, and flavorful.

Cooked farro is mixed with cucumbers, tomatoes, olives, and feta for a light yet satisfying meal.

Ingredients:

• 1 cup cooked farro
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olives, sliced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

• Cook farro according to package instructions and let cool slightly.
• In a large bowl, combine farro, tomatoes, cucumber, feta, and olives.
• Drizzle with olive oil and lemon juice; toss to combine.
• Season with salt and pepper and serve chilled or at room temperature.

This salad is light, refreshing, and carbohydrate-rich.

It’s a perfect lunch for a healthy, energizing meal.

Chicken and Quinoa Burrito Bowl

Chicken and Quinoa Burrito Bowl is a high-carb lunch that’s hearty, protein-packed, and satisfying.

Grilled chicken, quinoa, beans, and vegetables are combined in a flavorful, nutrient-dense bowl perfect for mid-day energy.

Ingredients:

• 1 cup cooked quinoa
• 1 grilled chicken breast, sliced
• 1/2 cup black beans
• 1/2 cup corn kernels
• 1/4 cup diced bell peppers
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

• Grill chicken breast until cooked through, about 6–7 minutes per side.
• In a skillet, sauté bell peppers in olive oil for 3–4 minutes.
• In a bowl, layer cooked quinoa, black beans, corn, sautéed bell peppers, and sliced chicken.
• Sprinkle cumin, salt, and pepper; toss gently to combine.
• Serve immediately with optional lime wedges.

This burrito bowl is filling, flavorful, and carbohydrate-rich.

It’s a hearty, energizing lunch perfect for sustained afternoon energy.