10 Fermented Food Lunch Recipes

Following up on our popular breakfast article, we now present 10 delicious and healthy lunch recipes featuring fermented foods. These recipes are perfect for a midday meal, offering a boost of probiotics and unique flavors to keep you energized throughout the afternoon.

The Benefits of a Fermented Lunch

Incorporating fermented foods into your lunch can significantly improve your digestive health and overall well-being. The probiotics in these foods help maintain a healthy gut microbiome, which is crucial for digestion, nutrient absorption, and immune function. [1]

A healthy gut is the foundation of a healthy body. By consuming a variety of fermented foods, you can increase the diversity of your gut bacteria, which is linked to numerous health benefits. [2]

From savory sandwiches to refreshing salads, these recipes will show you how easy and delicious it is to make fermented foods a regular part of your lunchtime routine.

1. Kimchi Fried Rice

Kimchi fried rice, or kimchi-bokkeumbap, is a classic Korean comfort food that is both delicious and easy to make. The fermented kimchi adds a spicy and tangy flavor that perfectly complements the rice and other ingredients.

Ingredients:

• 1 cup cooked rice, preferably day-old
• 1/2 cup chopped kimchi
• 2 tablespoons kimchi juice
• 1 tablespoon gochujang (Korean chili paste)
• 1 teaspoon sesame oil
• 1 fried egg
• Optional: diced bacon or spam, chopped scallions

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. If using, add the bacon or spam and cook until crispy.
3. Add the chopped kimchi and cook for 2-3 minutes, until slightly softened.
4. Stir in the cooked rice, kimchi juice, and gochujang. Break up any clumps of rice and stir-fry for 3-5 minutes, until the rice is heated through and well combined.
5. Transfer the kimchi fried rice to a bowl and top with a fried egg and chopped scallions.

This dish is a great way to use up leftover rice and kimchi, and it comes together in under 20 minutes. [3]

2. Tempeh Buddha Bowl

A Buddha bowl is a versatile and nutritious meal that can be customized with your favorite ingredients. This version features marinated tempeh, a fermented soybean cake that is a great source of plant-based protein.

Ingredients:

• 1 block (8 oz) tempeh, cubed
• 2 tablespoons soy sauce or tamari
• 1 tablespoon maple syrup
• 1 tablespoon rice vinegar
• 1 cup cooked quinoa or brown rice
• 2 cups mixed greens
• 1 cup chopped vegetables (e.g., carrots, cucumbers, bell peppers)
• Tahini dressing

Instructions:

1. In a shallow dish, whisk together the soy sauce, maple syrup, and rice vinegar.
2. Add the cubed tempeh and marinate for at least 30 minutes.
3. While the tempeh is marinating, prepare the rest of the bowl ingredients.
4. Heat a skillet over medium-high heat and cook the marinated tempeh for 5-7 minutes, until golden brown and heated through.
5. Assemble the Buddha bowl by starting with a base of mixed greens and quinoa. Top with the cooked tempeh, chopped vegetables, and a drizzle of tahini dressing.

This colorful and satisfying bowl is packed with protein, fiber, and probiotics. [4]

3. Classic Reuben Sandwich

The Reuben sandwich is a deli classic for a reason. The combination of corned beef, Swiss cheese, sauerkraut, and Russian dressing on rye bread is simply irresistible. The sauerkraut, or fermented cabbage, provides a tangy crunch that cuts through the richness of the other ingredients.

Ingredients:

• 2 slices rye bread
• 4 oz sliced corned beef
• 2 slices Swiss cheese
• 1/4 cup sauerkraut, drained
• 2 tablespoons Russian or Thousand Island dressing
• Butter

Instructions:

1. Spread butter on one side of each slice of rye bread.
2. Place one slice of bread, butter-side down, in a skillet over medium heat.
3. Layer with one slice of Swiss cheese, the corned beef, sauerkraut, and the second slice of Swiss cheese.
4. Spread the dressing on the remaining slice of bread and place it on top, butter-side up.
5. Grill the sandwich for 5-7 minutes per side, until the bread is golden brown and the cheese is melted.

This hearty sandwich is a perfect lunch for a cold day. [5]

4. Miso Noodle Soup

Miso noodle soup is a light and comforting lunch that is packed with flavor and nutrients. The miso paste, made from fermented soybeans, provides a rich umami flavor and a dose of probiotics.

Ingredients:

• 4 cups vegetable or chicken broth
• 3 tablespoons miso paste
• 2 bundles of ramen or udon noodles
• 1 cup sliced mushrooms
• 1 cup spinach
• Optional: soft-boiled egg, sliced scallions, nori

Instructions:

1. In a large pot, bring the broth to a simmer.
2. Cook the noodles according to package directions. Drain and set aside.
3. In a small bowl, whisk the miso paste with a little bit of the hot broth until smooth.
4. Add the miso mixture to the pot and stir to combine. Do not let the soup boil after adding the miso.
5. Add the mushrooms and spinach and cook until the mushrooms are tender and the spinach is wilted.
6. Divide the cooked noodles among two bowls and ladle the miso soup over the top.
7. Garnish with a soft-boiled egg, sliced scallions, and nori, if desired.

This quick and easy soup is a perfect way to warm up on a chilly day. [6]

5. Fermented Vegetable Salad

A salad made with fermented vegetables is a refreshing and probiotic-rich lunch. You can use any combination of fermented vegetables you like, such as carrots, beets, or cabbage.

Ingredients:

• 2 cups mixed fermented vegetables
• 1 cup chopped cucumber
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh dill
• 2 tablespoons olive oil

Instructions:

1. In a large bowl, combine the fermented vegetables, cucumber, red onion, and dill.
2. Drizzle with olive oil and toss to combine.
3. Serve immediately for a crunchy and tangy salad.

This simple salad is a great way to get a variety of probiotics and nutrients. [7]

6. Fermented Hummus and Veggie Wrap

Fermented hummus is a probiotic-rich twist on the classic dip. It’s made by adding a starter culture, such as yogurt or kefir, to traditional hummus and allowing it to ferment for a day or two. The result is a tangy and extra-creamy hummus that is perfect for a veggie wrap.

Ingredients:

• 1/4 cup fermented hummus
• 1 large whole-wheat tortilla
• 1/2 cup mixed greens
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumber
• 1/4 cup sliced bell peppers

Instructions:

1. Spread the fermented hummus evenly over the tortilla.
2. Layer the mixed greens, shredded carrots, sliced cucumber, and sliced bell peppers on top of the hummus.
3. Roll up the tortilla tightly and slice in half.

This quick and easy wrap is a great way to pack in a variety of vegetables and get a dose of probiotics. [8]

7. Sourdough Sandwich with Turkey and Avocado

Sourdough bread is a naturally leavened bread that is made with a fermented starter. This process gives the bread a tangy flavor and makes it easier to digest. A simple sourdough sandwich with turkey and avocado is a healthy and satisfying lunch.

Ingredients:

• 2 slices sourdough bread
• 4 oz sliced turkey
• 1/2 avocado, sliced
• 1 tablespoon mayonnaise or mustard
• Lettuce and tomato slices

Instructions:

1. Toast the sourdough bread slices to your liking.
2. Spread mayonnaise or mustard on one slice of the bread.
3. Layer with the turkey, avocado, lettuce, and tomato.
4. Top with the other slice of bread and serve immediately.

This simple sandwich is a great way to enjoy the benefits of sourdough bread. [9]

8. Salad with Kombucha Vinaigrette

Kombucha is not just for drinking! Its tangy and slightly sweet flavor makes it a great base for a salad dressing. This kombucha vinaigrette is a healthy and flavorful alternative to store-bought dressings.

Ingredients:

• 1/4 cup kombucha (plain or ginger)
• 1/2 cup olive oil
• 1 tablespoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. In a small bowl or jar, whisk together the kombucha, olive oil, Dijon mustard, and honey or maple syrup.
2. Season with salt and pepper to taste.
3. Drizzle over your favorite salad greens and vegetables.

This simple vinaigrette is a great way to add a probiotic boost to your salad. [10]

9. Pickle Wrap Sandwich

This low-carb and gluten-free sandwich uses a large pickle as the “bread.” It’s a fun and crunchy way to enjoy a sandwich without the carbs. The fermented pickle provides a tangy flavor and a dose of probiotics.

Ingredients:

• 1 large dill pickle
• 2 oz sliced turkey or ham
• 1 slice provolone cheese
• 1 tablespoon cream cheese

Instructions:

1. Slice the pickle in half lengthwise and scoop out the seeds.
2. Spread the cream cheese on the inside of each pickle half.
3. Layer the turkey or ham and provolone cheese on one half of the pickle.
4. Top with the other half of the pickle and serve immediately.

This creative sandwich is a great way to satisfy your sandwich craving while getting a dose of probiotics. [11]

10. Kefir Ranch Dip with Veggie Sticks

Kefir, a fermented milk drink, can be used to make a healthy and probiotic-rich ranch dip. This dip is perfect for a light lunch or snack with a side of fresh vegetable sticks.

Ingredients:

• 1 cup plain kefir
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh chives
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Assorted vegetable sticks (carrots, celery, cucumbers, bell peppers)

Instructions:

1. In a small bowl, whisk together the kefir, dill, chives, garlic powder, and onion powder.
2. Season with salt and pepper to taste.
3. Serve the dip with a side of assorted vegetable sticks for a healthy and refreshing lunch.

This creamy and tangy dip is a great way to get a dose of probiotics and enjoy your vegetables. [12]

References

[1] Probiotics and their fermented food products are beneficial for health. (2016). Journal of Applied Microbiology. https://academic.oup.com/jambio/article-abstract/100/6/1171/6718353
[2] Fermented foods for better gut health. (2023, September 12). Harvard Health. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-201805161607
[3] Kimchi fried rice (Kimchi-bokkeumbap) recipe by Maangchi. Maangchi. https://www.maangchi.com/recipe/kimchi-bokkeumbap
[4] Vegan Tempeh Buddha Bowl. (2020, March 6). Running on Real Food. https://runningonrealfood.com/vegan-tempeh-buddha-bowl/
[5] Classic Reuben Sandwiches (Corned Beef on Rye…). Serious Eats. https://www.seriouseats.com/reuben-sandwich-corned-beef-rye-recipe
[6] Miso Noodle Soup. Cookie and Kate. https://cookieandkate.com/miso-noodle-soup/
[7] Fermented Vegetable Salad. Jewish Food Society. https://www.jewishfoodsociety.org/recipes/fermented-vegetable-salad
[8] Probiotic Fermented Hummus. (2025, February 11). Homemade Mommy. https://www.homemademommy.net/fermented-hummus/
[9] 7 Killer Sourdough Sandwich Recipes. (2021, August 7). Your Sourdough Start. https://yoursourdoughstart.com/7sandwiches/
[10] recipe: super flexible kombucha salad dressing. Cultures for Health. https://culturesforhealth.com/blogs/recipes/kombucha-recipe-super-flexible-kombucha-salad-dressing
[11] Viral Low-Carb Pickle Sandwich. (2025, September 5). Kalejunkie. https://kalejunkie.com/viral-low-carb-pickle-sandwich/
[12] Kefir Ranch Dip. (2022, May 12). The Healthy Maven. https://www.thehealthymaven.com/kefir-ranch-dip/