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Photo:Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

an image of the Broccoli Melt sliced on a plate

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

Feel better from the inside out with these delicious new gut-healthy lunch recipes! From towering sandwiches and colorful salads to cozy soups, there are plenty of great options to choose from. A healthy gut can help promote better digestion, support immune health and even reduceuncomfortable symptomslike fatigue and headaches. These recipes have at least 6 grams of fiber per serving and are made withprebiotic and/or probiotic-rich ingredients, meeting ourgut-healthy parameters. You’ll love dishes like our Broccoli Melts and our Chickpea & Sweet Potato Grain Bowls for a wholesome lunch that will satisfy you.

01of 18Broccoli MeltsPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia BaylessThese broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves. We crisp up these sandwiches on the stovetop, but if you have a sandwich press, you can use that instead.View Recipe

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Broccoli Melts

These broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves. We crisp up these sandwiches on the stovetop, but if you have a sandwich press, you can use that instead.

View Recipe

02of 18Creamy White Chili with Sweet Potatoes & White BeansPhotographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah GreenwoodA bowl of creamy white chili with sweet potatoes is the perfect comfort food to warm you from the inside out. This hearty plant-based dish blends white beans and the subtle sweetness of sweet potatoes in a rich, flavorful broth, and chopped green chiles add warmth.View Recipe

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Creamy White Chili with Sweet Potatoes & White Beans

Photographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah Greenwood

a recipe photo of the Creamy White Chili with Sweet Potatoes & White Beans

A bowl of creamy white chili with sweet potatoes is the perfect comfort food to warm you from the inside out. This hearty plant-based dish blends white beans and the subtle sweetness of sweet potatoes in a rich, flavorful broth, and chopped green chiles add warmth.

03of 18Veggie WrapsPhotographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph WanekThese wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.View Recipe

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Veggie Wraps

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

an image of the Veggie Wrap on a plate

These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.

04of 18Chickpea & Sweet Potato Grain BowlsPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost.View Recipe

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Chickpea & Sweet Potato Grain Bowls

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman

a photo of the Chickpea & Sweet Potato Grain Bowl served in a bowl

This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost.

05of 18Roasted Squash & Lentil Kale SaladPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis squash lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day.View Recipe

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Roasted Squash & Lentil Kale Salad

Recipe image of a Roasted Squash & Lentil Kale Salad

This squash lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day.

06of 18Butternut Squash Mac & CheesePhotographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodThis rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week.View Recipe

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Butternut Squash Mac & Cheese

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

a recipe photo of the Butternut Squash Macaroni & Cheese

This rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week.

07of 18Make-Ahead Cabbage SaladPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.View Recipe

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Make-Ahead Cabbage Salad

Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

a recipe photo of the Keeps-Getting-Better Salad

This make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.

08of 18Gut-Friendly Veggie SandwichPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis 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. Shaved asparagus is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler and peel the spears lengthwise.View Recipe

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Gut-Friendly Veggie Sandwich

image of a cut sandwich on a plate

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. Shaved asparagus is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler and peel the spears lengthwise.

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Roasted Broccoli & Kimchi Rice Bowl

a photo of the Kimchi Broccoli Bowl served in a bowl

This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place.

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Sheet-Pan Roasted Butternut Squash Soup

a recipe photo of the Sheet-Pan Roasted Butternut Squash Soup

Roasting the vegetables in the oven before blending them intensifies their flavors, resulting in a deeply rich and flavorful fall soup. We love the sweet and nutty flavor of butternut squash, but any winter squash with a similar texture, such as acorn, honeynut or kabocha squash, can be used in its place.

11of 18Buffalo Cauliflower Grain BowlPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerThis Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein. It features a variety of fresh and colorful vegetables on a bed of precooked brown rice to keep prep speedy. Feel free to swap out the rice for another whole grain.View Recipe

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Buffalo Cauliflower Grain Bowl

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower

a recipe photo of the Buffalo Cauliflower Grain Bowl

This Buffalo cauliflower grain bowl is a delicious and healthy alternative to traditional Buffalo wings, packing plenty of gut-healthy fiber and plant-based protein. It features a variety of fresh and colorful vegetables on a bed of precooked brown rice to keep prep speedy. Feel free to swap out the rice for another whole grain.

12of 18High-Protein Veggie SandwichAli RedmondFrom 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

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High-Protein Veggie Sandwich

Ali Redmond

an image of the Easy Veggie Sandwich with Avocado

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.

13of 18Crunchy Chopped SaladPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well.View Recipe

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Crunchy Chopped Salad

a recipe photo of the Chickpea Chopped Salad with Cabbage, Cucumber & Carrot

This chickpea-cabbage salad features carrots and cucumbers, giving it a quartet of ingredients that all begin with the letter “C”! This chopped salad is loaded with fiber and prebiotic chickpeas, promoting a healthy gut. Green cabbage keeps the color vibrant and fresh, though red cabbage works just as well.

14of 18Cabbage Grilled CheesePhotographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors HallThis warming cabbage grilled cheese has it all from melty cheese, tender cabbage and crispy sweet-tart apple slices. This sandwich is an easy winner for lunch or dinner served with a green salad. A light layer of mayonnaise on the outside of the bread is a great way to toast a grilled cheese to golden brown without having to rely on butter.View Recipe

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Cabbage Grilled Cheese

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall

a recipe photo of the Cabbage Grilled Cheese

This warming cabbage grilled cheese has it all from melty cheese, tender cabbage and crispy sweet-tart apple slices. This sandwich is an easy winner for lunch or dinner served with a green salad. A light layer of mayonnaise on the outside of the bread is a great way to toast a grilled cheese to golden brown without having to rely on butter.

15of 18Beet Salad with Goat Cheese & Balsamic VinaigrettePhotographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn EvansThis beet salad with goat cheese and balsamic vinaigrette is flavor-packed, blending earthy beets, tangy balsamic vinegar and creamy goat cheese. Oranges lend a citrusy brightness, while arugula adds a peppery kick.View Recipe

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Beet Salad with Goat Cheese & Balsamic Vinaigrette

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans

a recipe photo of the Beet Salad with Goat Cheese & Balsamic Vinaigrette

This beet salad with goat cheese and balsamic vinaigrette is flavor-packed, blending earthy beets, tangy balsamic vinegar and creamy goat cheese. Oranges lend a citrusy brightness, while arugula adds a peppery kick.

16of 18High-Protein Tuna & Chickpea Salad SandwichPhotographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh HoggleThis zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.View Recipe

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High-Protein Tuna & Chickpea Salad Sandwich

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

a recipe photo of the High-Protein Tuna & Chickpea Salad Sandwich

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.

17of 18French Onion Cabbage SoupPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis French onion cabbage soup is a creative twist on the classic, bringing a new level of comfort to this warming soup. This version swaps out some of the onion for caramelized cabbage. The savory broth, infused with sweet onions and topped with cheesy croutons, remains just as satisfying, but with a veggie-packed twist.View Recipe

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French Onion Cabbage Soup

an image of the French Onion Cabbage Soup served in a bowl

This French onion cabbage soup is a creative twist on the classic, bringing a new level of comfort to this warming soup. This version swaps out some of the onion for caramelized cabbage. The savory broth, infused with sweet onions and topped with cheesy croutons, remains just as satisfying, but with a veggie-packed twist.

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No-Cook White Bean & Spinach Caprese Salad

a recipe photo of the No-Cook White Bean & Spinach Caprese Salad

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