30 High-Protein Lunch Ideas That Will Keep You Going All Day
High in protein, low in effort.
It's a tale as old as time: Sometimes when you try to eat healthy, you just end up being beyond hungry an hour or so later. No more of that! Thanks to these healthy high-protein lunches, you'll be staying full and focused for whatever your day throws at you. Because why shouldn't your lunch work as hard as you do? From hearty steak grain bowls to protein-packed salads and lettuce wraps, these 30 high protein lunch ideas have got you covered, with plenty of recipes you'll be looking forward to all day long.
Grain bowls are one of our favorite ways to fill up during lunchtime. Whether you start with a base of rice, quinoa, or even cauliflower "rice" as your grain substitute, the options for topping are endless. We love these jerk tofu grain bowls, ahi poke bowls, and spicy salmon bowls for all the flavors and textures that keep our tastebuds so very happy and satisfied.
Salads might seem like they might be too light to sustain you to dinner time, but we love how quickly they can become a full and satisfying meal, thanks to adding protein (like tuna, chicken, beans, and yes, cheese!). Need more proof? Try our classic Niçoise salad, vegan taco salad, fried halloumi salad, or shrimp & mango salad the next time you need a lunch that'll really keep you going. Serving up any salad with a side of crusty bread or baguette will really round it out, too. And don't sleep on the deliciousness that is Snoop Dogg's BBQ chicken Cobb salad!
Looking for more healthy recipe inspiration? Take a look at our favorite high protein meals, high protein snacks, and all our top high protein pasta recipes for you to enjoy all day long.
Slow Cooker Quinoa Chili
Unlike traditional Texas chili, this one contains lots of beans, making it a high-protein vegan dish. A mix of vegetables come together with quinoa and beans, then marry with an array of spices to create a delicious and satisfying chili. The best part? It's a dump-and-leave recipe, meaning you can simply combine all of the ingredients in your slow cooker and let it work its magic.
Get the Slow Cooker Quinoa Chili recipe.
Egg Salad
Try adding briny foods like pickles, capers, olives, or horseradish to this salad for some added brightness. If you'd like to add more vegetables, quartered cherry tomatoes, finely shredded carrots, crisp cucumbers, or sweet chopped bell peppers would be delicious.
Get the Egg Salad recipe.
Turkey Lavash Wraps
This wrap is hearty enough to keep you full until dinner, but not so heavy you require a post-lunch nap. Filled with a zingy arugula-dill salad, sliced turkey, roasted red peppers, and crunchy cucumbers, and sealed with a creamy goat cheese spread, it's exactly the kind of colorful lunch that'll brighten up any work day.
Get the Turkey Lavash Wraps recipe.
Indian Butter Chickpeas
Looking for your new favorite way to dress up canned chickpeas? You’re in the right place. Simmered in an aromatic tomato gravy, this vegetarian spin on classic butter chicken will forever change the way you look at a can of beans.
Get the Indian Butter Chickpeas recipe.
Sushi Sandwich (Onigirazu)
Inspired by the popular Japanese onigirazu, this is like a cross between sushi and a sandwich. We filled ours with spicy salmon, seasoned sushi rice, cucumber, pickled cabbage, carrot, and avocado—then wrapped it in nori to make it extra portable. Serve it with plenty of the sriracha-soy mayo on the side!
Get the Sushi Sandwich (Onigirazu) recipe.
BBQ Protein Bowls
These BBQ bowls are packed with flavor—they have pretty much everything but the kitchen sink. With BBQ chicken, corn, an easy slaw, rice, and pickles, these grain bowls are a protein-packed lunch that are the noon pick-me-up you need. Once you prep the rice ahead of time, these bowls will only take 15 minutes to cook and assemble. Plus, they're meal prep gold.
Get the BBQ Protein Bowls recipe.
Best Chicken Salad
When it comes to chicken salad, we'd argue that our balance of add-ins here is the pinnacle, but whatever you add, chicken salad is just as perfect eaten on its own as it is piled on a croissant with a side of pasta salad or dolloped on a bed of leafy greens for a bomb make-ahead lunch.
Get the Best Chicken Salad recipe.
Sesame Tofu & Broccoli
In this vegetarian version of a Chinese-American favorite, oven-baked tofu gets tossed in a savory, sweet, and slightly spicy sauce along with crisp-tender broccoli, then topped with toasty sesame seeds and scallions. With a side of white rice, you’re guaranteed a saucy, crowd-pleasing lunch.
Get the Sesame Tofu & Broccoli recipe.
Peanut Chicken Protein Bowl
We've created countless bowls that we love (we're looking at you, spicy salmon bowl), but when we're craving a chicken dinner (or packed lunch), then we turn to this peanut chicken bowl. With a homemade peanut dressing, sliced chicken, sweet potato, spinach, and avocado, this healthy dinner is one we love to meal prep at the beginning of the week, then assemble and feast on all week long.
Get the Peanut Chicken Protein Bowl recipe.
White Chicken Chili
When we're craving something hearty and healthy, this chicken chili immediately jumps to mind. White beans make it heartier than your average chicken noodle soup, green chilis and jalapeño add just the right amount of spice, and a dollop of sour cream lends a tangy creaminess that will keep you coming back for more.
Get the White Chicken Chili recipe.
Low-Carb Turkey Gyro Bowls
With tender spiced meat, crunchy fresh veggies, tzatziki, and chewy pita, it's not hard to see why gyros are so globally beloved. Inspired by this popular sandwich, we created this healthy but hearty bowl that's perfect for a light dinner.
Get the Low-Carb Turkey Gyro Bowls recipe.
Lemony White Bean & Potato Soup
In this one-pot bean and potato soup, a simple combination of potatoes, leeks, and fresh lemon is transformed into something wholly unique, delicious, and irresistible —whether it’s for a cozy family lunch or ladled for one (preferably with a side of crusty bread).
Get the Lemony White Bean & Potato Soup recipe.
Shrimp Ceviche
We love scooping up ceviche with tortilla chips—they add great crunch and saltiness!—and here we’ve taken it one step further by piling the ceviche on top of crispy corn tostadas so it becomes a great portable snack. Don't forget the spicy mayo spread: We love its creaminess and the extra hit of spice it brings!
Get the Shrimp Ceviche recipe.
Ahi Poke Bowls
Poke bowls are healthy, and offer plenty of opportunity for customization and creativity. Add some crunchy fried onions or shallots and a drizzle of spicy mayo for the true restaurant experience.
Get the Ahi Poke Bowls recipe.
Avocado Chicken Salad
We love this salad served on top of greens as much as we love it between two slices of sourdough bread. If you can't find a good ripe mango, pineapple would be delicious as well!
Get the Avocado Chicken Salad recipe.
Niçoise-Style Chopped Salad
Traditional French salade niçoise is a protein-packed meal made with tomatoes, hard-boiled eggs, Niçoise olives, anchovies, and a nice drizzle of olive oil. Our version doesn’t use anchovies, but if you’re a fan, we won’t stop you from putting a couple in your bowl.
Get the Niçoise-Style Chopped Salad recipe.
Egg Roll Bowls
If you're a fan of crispy savory egg rolls, then you might consider this unwrapped version your dream lunch. Without the need to wrap or fry, this veggie-packed meal comes together in well under an hour. Garnish with crispy raw scallions, toasted sesame seeds, and plenty of sriracha or chili oil.
Get the Egg Roll Bowls recipe.
Jerk Tofu Grain Bowls
This vegan grain bowl recipe is a bit of a culinary road trip through some Jamaican staples: sweet fried plantains, aromatic rice and peas, and tofu in a jerk marinade. To add a touch of crunch, acidity, and color, we top it all off with a simple red cabbage and carrot slaw that is just as delicious on its own as it is in the bowls.
Get the Jerk Tofu Grain Bowls recipe.
Chicken Tostadas
Tostadas have all the delicious crunch of a tortilla chip but act as a vehicle for whatever delicious toppings you like. Here, that means creamy refried beans and a chile-spiked shredded chicken topping. To make this recipe go more quickly, you'll use rotisserie roast chicken, canned refried beans, and store-bought tostadas, though you're welcome to homemake everything too.
Get the Chicken Tostadas recipe.
Spicy Salmon Bowl
Grain bowls are magic because all of the components are great on their own, but once they're tossed together, they somehow become even better. This spicy salmon bowl has all of our favorite things, like quick pickles, spicy red onion, and creamy avocado. Want more? Try our buddha bowl next!
Get the Spicy Salmon Bowl recipe.
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