you how to make a variety of dishes, all high in protein, and all lunch friendly.
You don’t have to worry about being that person that stinks up the break room with smelly fish or microwaved broccoli. These recipes are co-worker friendly, easy to make, and of course, high in protein. We’ve got everything from stir fry to low fat chicken salads, and even enchilada casseroles. A variety of ideas that will keep your high protein lunches from being bland and boring.
We are starting with chicken, but just to show you that it’s possible to make healthy, high protein chicken without it being dry. This keto stir fry is loaded with fresh veggies and deliciously marinated chicken. It's under 1 net carb and has a whopping 50 grams of protein per serving.
Chicken salad makes a great lunch because it doesn’t have to be heated. This version is low fat with the use of Greek yogurt rather than the traditional mayo. Its still the traditional creaminess that we love, just higher in protein and lower in calories. You’ll love the flavor you get from this.
Similar to chicken salad, this high protein sweet pea tuna salad doesn’t have to be heated (so no smelly fish in the breakroom!) It’s filled with veggies and uses Greek yogurt for a boost of protein and creaminess. The combination of Dijon, garlic powder, and dill weed gives this tuna salad a kick of flavor to balance out the sweet peas and mild tuna.
As an alternative to traditional tacos, these low carb lettuce wraps make a fantastic high protein lunch option. The entire recipe only takes 15 minutes to whip up and makes 6 servings. You can save the rest for meal prep, or share with friends. The salsa, spices, and taco toppings keep the fat free ground turkey from being too dry.
This healthy ground beef cabbage stir-fry is ready in just 15 minutes, tastes amazing, and is gluten-free, dairy-free, low carb and so versatile. One serving is under 500 calories and has 37 grams of protein. You’ll be satiated for hours after eating this meal. No need to worry about an afternoon slump when you’re fueled with this stir fry.
This chicken green chili casserole is the ultimate comfort food recipe for your next meal prep. It takes under 30 minutes to make, which makes it a fantastic high protein lunch option. You can eat a serving once it’s done, and save the rest for lunches for the week. The family will also love it, so it is perfect for sharing.
Big Macs aren’t known for being healthy, which is why you need to keep this salad version in your back pocket. Any day you want a high protein lunch in a jiffy that packs a lot of flavor, use this Big Mac Salad recipe. You can flavor the lean ground beef with dill weed while you’re cooking it for extra hamburger flavor and you can even add extra lean ground beef if you prefer.
This restaurant-quality Caprese Stuffed chicken with balsamic glaze is made in under 30 minutes and is a true high protein lunch winner. This is one of those dishes that makes you feel like you’re eating something delectable and fancy, but really it’s healthy and is giving you 52 grams of protein per serving. Serve it with a bit of cooked quinoa for added protein and fiber.
Simple, healthy, and tasty are what these meatballs are. Lean ground chicken is spiced with delicious herbs such as oregano and parsley, and they even have a bit of feta cheese added. The creamy tzatziki sauce adds flavor without adding a lot of calories, so it keeps these Greek Chicken meatballs light on calories and high in protein. Put them over a salad or some cauliflower rice for a full high protein lunch.
This recipe for Mediterranean chicken patties is stuffed with spinach, Greek yogurt, fresh dill, garlic, and delicious seasonings. It makes a great light meal that’s high in protein. Mediterranean chicken patties are the perfect texture, well-seasoned, and healthy meal for anyone in the family. Packed with clean protein and nutrient-rich vegetables, this kid-friendly chicken lunch is one that you can feel good about.
Yes, you can have pasta and keep it high in protein! This high protein pasta is made with Banza pasta and lean ground turkey. The chickpea pasta gives this dish fiber and a boost of protein, so you’ll have clean energy for hours. It’s a fantastic meal prep option as it keeps in the fridge for up to 7 days.
Another pasta option if you really just don’t want meat for lunch. This cottage cheese mac and cheese recipe is a great idea for kids too. They don’t have to know what it's made with and you can feel good about giving it to them. It’s ultra creamy and healthy. Win win!
Casseroles are so easy but often not healthy. This baked chicken fajita version gives you a whole serving for 400 calories and 40 grams of protein. It’s healthy, cheesy, and best of all, easy to make. It makes a great lunch because it can be made ahead of time. You can easily eat it throughout the week with just a quick reheat in the microwave.
No need for a high fat, high calorie Philly cheesesteak sandwich when you can have all the delicious flavors in this high protein meal prep version. Ground beef is used to keep it quick and simple. It still has the classic green peppers and cheesiness but in a bowl form. It’s easy to prep in under 30 minutes, and you’ve got high protein lunch for the week.
Two of the meatiest dishes are rolled into one with this high protein lunch. A cheeseburger and meatloaf both are considered high protein meals, while the cheeseburger is more than likely pretty high in fat too. You can quickly take care of that situation by using the cheeseburger flavors in meatloaf form. It’s delicious.
You need four main ingredients for this dish - chicken, cheese, broccoli, and cauliflower. The cauliflower is made into rice so the dish is low in carbs, which leaves room for it to be high in protein. Cheesy Chicken and rice is 43 grams of protein and only 5 carbs. It makes several servings.
These carnitas burritos bowls are here to show you just how good high protein lunch can be. Crispy carnitas are put over homemade cilantro lime rice. The bowls are topped with the classic condiments such as guacamole, warmed corn, black beans, Mexican blend cheese, and sour cream. It’s taco Tuesday meal prep worthy.
While carnitas burrito bowls will keep you warm in the winter, this strawberry chicken salad will keep you refreshed in the summer. It’s light, crisp, and absolutely perfect for a high protein lunch on a hot day. Feta cheese goes great on this salad and is a source of fat, protein, calcium, and magnesium. Make sure to add it.
Honey Sriracha chicken is sweet and spicy and a high protein meal prep dream. The sweet and spicy sauce coats the chicken, keeping it moist and flavorful. This recipe makes four servings, with each serving having 52 grams of protein. You can serve it with brown rice for a fiber kick or keep it low in calories by using cauliflower rice.
This deconstructed chicken pot pie livens up the weekly lunch options and keeps things fun and tasty. Each portion is just 500 calories, so it keeps lunch light. Rather than using a processed chicken pot pie from the freezer, keep this deconstructed chicken pot pie recipe stocked away for a healthier option.
If you’ve never tried shredded pork over sweet potatoes, it’s the first recipe on this high protien lunch idea list that you should try. It’s one of my absolute favorite combinations and it keeps things super healthy. The sweet potatoes are packed with nutrients and fiber and give the BBQ pulled pork a great bed to lay on.
A bowl is a great way to eat sloppy joes (much less mess!). These sloppy joe bowls are made with ground turkey to keep things low in fat and high in protein. Pairing it with jalapeno cheddar mashed potatoes is the way to go for sure. It’s a very satisfying dish for lunch.
This fantastic take on Taco Bell’s Crunch Wraps. A handheld lunch that’s packed with flavor, protein, and multiple textures? Sign me up! You can easily change up the flavors to suit your preferences. Use your favorite cheeses, favorite protein source, and favorite sauces to spruce this up. Even the kids will love this one.
These delicious seafood bowls are packed with 40 grams of protein each. Each Buddha bowl has tender shrimp, crisp asparagus, savory butternut squash, hearty quinoa, and peppery kale. The whole thing is topped with a homemade honey mustard dressing. These are beautiful, so tasty, and make great make-ahead lunches. They’re a must-make.
If you want a low carb lunch with plenty of crunch, these cucumber tuna boats are amazing. They’re super easy to make and since both cucumber and tuna take on flavors easily, you can use any flavoring you like. In this case, turkey bacon and light mayo add the flavor needed to keep these a tasty high protein lunch option.
These sushi rolls in a bowl are served cold, making them great for lunches at work. You can prep a few bowls at a time, and just have a grab-and-go high protein lunch option for the week. They make great dinners too. You can tailor the “sushi roll” to your liking, but you get the concept!
With this list of high protien lunch ideas, you’ll look forward to your midday meal every single day. Whether you have to make it at home or prep it for work, any recipe on this list will keep you satisfied with flavor and protein.
And here's how to make one of my favorite high protein lunches, Chicken Nuggets!
Keto Chicken Nuggets
- 4 boneless skinless chicken breast
- salt and pepper to taste
- 1 small egg
- 1 cup almond flour
- ½ cup light mayo
- 2 tablespoon mustard
- In a bowl, season the chicken breast pieces with salt and pepper to taste.
- Add the egg and half of the almond flour to the bowl with the seasoned chicken. Mix everything until the chicken pieces are well coated and moistened.
- Preheat your Air Fryer to 200 °C/392F for 5 minutes. Prepare a tray or plate with the remaining almond flour. Take each breaded chicken piece and place it in the almond flour, making sure to cover it completely. Gently press the almond flour onto the chicken to make it adhere well. Once you have breaded all the chicken pieces, place the nuggets in the Air Fryer basket in a single layer, without overcrowding them. If necessary, cook the Nuggets in batches.
- Cook the nuggets in the Air Fryer for approximately 12-15 minutes, or until they are golden and crispy. Remember to flip them halfway through the cooking time to ensure even cooking.
- While the nuggets are cooking, mix the mayonnaise and mustard in a small bowl to make the dipping sauce. (optional)
- Once the nuggets are cooked, remove them from the Air Fryer and serve them hot along with the mayo and mustard sauce. Enjoy your delicious Keto Chicken Nuggets! You can serve them with a salad or steamed vegetables to complete your meal.
- Makes 4 Servings
- 4 WW points per serving or 8 points per serving if you use the dipping sauce