img of 12 High Protein Low Carb Lunch Recipes 12 Delicious Options

High Protein Low Carb Lunch Recipes: 12 Delicious Options

Unpopular opinion: Your lunch doesn’t need to be boring, unhealthy, and expensive. With these high protein low carb recipes, you can bring the fun back into your lunchtime (or box).

It’s a familiar story, and it usually goes like this:

You’re all pumped out for a day at work or school.

The good thing is you have the high energy levels and a surge of focus and concentration needed to get things done.

Lunchtime rolls, but you don’t want to lose your momentum.

And so you went for the easiest lunch option (a.k.a. expensive, greasy, high-carb takeouts), gobbled it up, and returned to work.

But after a few hours, things started to go south.

You feel sluggish.

Worse, you’ve lost your focus.

And all that morning productivity just went down the drain

We’ve all been there, and we all hate it.

If you always experience a terrible case of late-afternoon energy slump, it’s time to rethink your lunch choices.

Studies show that post-meal energy crash is one of the most common signs of eating too much carbs. (*)

So, what’s your best lunch choice? We suggest you start eating high-protein, low-carb dishes (a.k.a the power lunch). (*)

Here’s why we call it that:

  • Maintains steady blood sugar, preventing energy crashes.
  • Keeps you feeling full and satisfied, reducing your chances of overeating.
  • Improves mood and mental health. (*)

Lucky for you, we have just what you need to enjoy these benefits.

In this article, we’ve rounded up the best high-protein, low-carb lunch recipes to keep you satisfied and energized for the rest of the day. 

Keep on reading to explore these fantastic recipes.

12 High-protein Low-carb Lunch Recipes

img of 12 High Protein Low Carb Lunch Recipes

Here’s our list of the healthiest lunch recipes that will energize and nourish you mid-day:

Salad Ideas

Eating salad can boost protein consumption without increasing calorie and carbohydrate intake. The best part? These are rich in fiber, so their filling power is beyond the charts!

Check out our best salad recommendations below:

1. Creamy Ham Pickle Salad – Simplest Salad of All

This creamy ham pickle salad can be your saving grace if you’re in a pickle. It’s nutritious, tasty, and, most of all, quick and easy to make.

In fact, you can whip this up in minutes using your food processor. (*)

But don’t be fooled by the simplicity of its preparation because this salad’s flavor profile is as complex as other restaurant-quality salads.

The salad is creamy and meaty with a savory and tangy kick, so it’s a party in your mouth and tummy.

Per serving: 242 calories, 20g fats, 15g protein, 1g fiber, and 0g net carbs

Editor’s Tip: Wrap it with a protein plant-powered tortilla to boost protein and fiber content. (*)

Learn more: https://www.ketocookingwins.com/

2. Chicken Cucumber Avocado Salad – Refreshingly Good and Easy

Are you looking for a delicious and nutritious lunch but don’t have enough time to cook? Well, this chicken cucumber avocado salad got you!

This salad requires no cooking, so you can easily throw it together anytime—even for lunch!

It’s a simple chop-and-dump recipe that even newbie cooks can make. All you need to do is chop the protein-rich avocadoes and chicken and the high-fiber and vitamin-rich tomatoes and cucumber.

After that, you can enjoy the most refreshing mid-day salad in just a few minutes.

Per serving: 545 calories, 38g fats, 40g protein, 5g fiber, and 5g net carbs

Editor’s Tip: Use a vegetable chopper to simplify an already-easy preparation process further. (*)

Learn more: https://cafedelites.com/

3. Mediterranean Tuna Salad– An Upgrade on the Usual Tuna Salad

This is a fancy twist on the classic tuna salad, so it’s the perfect choice if you want something different and more complex.

This recipe is different because it contains two surprising yet delicious ingredients: capers and feta cheese.

Capers add a lemony tang and a briny touch to the meal, enhancing its seafood taste. On the other hand, the feta cheese delivers a rich and peppery touch, perfectly cutting through the tuna’s fishy taste.

Per serving: 243 calories, 17g fats, 20g protein, 1g fiber, and 2g net carbs

Editor’s Tip: Place this in avocado boats to increase protein and fat consumption. If you go this route, we suggest using an avocado tool to prep the boats hassle-free. (*)

Learn more: https://www.ketocookingwins.com/the-best-mediterranean-tuna-salad/

Soup Recommendations

Soups are a delicious way to stay hydrated and full throughout the day. And with the right ingredients, you can transform them into low-carb, high-protein lunch recipes that you won’t get enough of.  

Here are our favorite soup recipes for lunch:

4. Spring Green Soup with Chicken– A Greener Take on the Classic Recipe

Why settle with a simple chicken soup when you can have something greener and more nutritious?

Step aside, regular chicken soup. This Spring, Green Soup is here to take your place.

We absolutely adore this version because it’s loaded with all the good stuff. By good stuff, we mean the stuff that benefits your body and taste buds.

The soup contains many healthy and tasty greens packed with fiber, vitamins, and minerals. With all these nutrients, this recipe can protect, heal, and nourish your body in ways a simple chicken soup can’t.

Per serving: 314 calories, 12g fats, 38g protein, 5g fiber, and 15g net carbs

Editor’s Tip: Sauté the chicken tenders in a pre-seasoned cast iron skillet to give it a slightly charred brown exterior and a rich smoky flavor. (*)

Learn more: https://www.eatingwell.com/recipe/279668/spring-green-soup-with-chicken/

5. Chicken Curry Cup of Zoodles– Instant Noodle Soup’s Healthier Version

Who here loves the Nissin Cup Noodles Curry flavor? (*) We love it!

It’s rich, flavorful, and convenient—a perfect lunch choice! But let’s face it. It’s not the healthiest option out there. (*)

The best news is we found a noodle recipe that’s as tasty but much more nutritious than your favorite cup noodles, and it’s none other than this Chicken Curry Zoodle.

The recipe includes the high-protein chicken breast, fiber-packed vegetable mix, and the vitamin-rich zucchini noodles.

As if that’s not enough, the noodles are seasoned with natural condiments like the slightly spicy curry paste, rich and creamy coconut milk, and a few herbs.

All these elements are beautifully layered in mason jars. You just need to add hot water and shake it to combine.

Afterwards, you can enjoy the crave-worthy comforting taste with the same convenient process.

Per serving: 235 calories, 8g fats, 29g protein, 1g fiber, and 8g net carbs

Editor’s Tip: Opt for the Thai Kitchen red curry paste because it’s gluten-free and low-carb (less than 1g net carb per serving). (*)

Learn more: https://www.eatingwell.com/recipe/256338/chicken-curry-cup-of-noodles/

Pasta/ Noodle Choices

Quick and easy to make, budget-friendly, and customizable—these are why we love having pasta or noodles for lunch. And with the availability of keto-friendly noodles and pasta alternatives, they are made more versatile than ever. (*)

Take a look at our top recipes:

6. Garlic Butter Steak Bites with Zoodles – Meal Prep Made Fancy

Are you craving a fancy steakhouse pasta but don’t have time to go out? Well, you can whip up this restaurant-quality low-carb pasta recipe right in the comforts of your own home.

Its main source of protein is the perfectly seared juicy steak bites coated with the savory combination of garlic powder and soy sauce.

The star of this recipe is the rich garlic butter sauce that makes all the ingredients taste a lot better.

The best part of this meal is it comes together in less than an hour and can be made ahead of time, ticking all the boxes of a great meal prep recipe.

Per serving: 304 calories, 18g fats, 27g protein, 2g fiber, and 6g net carbs

Editor’s Tip: If you love zoodles as much as we do, we suggest having your own handheld vegetable spiralizer. (*) In this way, you can make one whenever or wherever you want.

Learn more: https://kirbiecravings.com/

7. Buffalo Chicken Spaghetti Squash Casserole– Bursting with Spicy and Cheesy Flavors

Casseroles are the original one-pan dish, and they are easy to throw together, so we love having them for lunch.

At the top of our list is this Buffalo Chicken Spaghetti Squash Casserole. It’s spicy, cheesy and bursting with comforting Buffalo flavors. But more than that, it’s low in carbs and high in protein yet highly filling.

The bubbly, slightly crispy, and perfectly cheesy sauce is the perfect “cherry” on top of this healthy dish.

Per serving: 219 calories, 7g fats, 30g protein, 1.8g fiber, and 7.2g net carbs

Editor’s Tip: Do you want to make the prep faster and easier? Use a readily available dried spaghetti squash like the one from SOLELY. (*)

Learn more: https://laurenfitfoodie.com/

8. Keto Beef Lo Mein– Better Than Chinese Takeout

There’s no need for you to order Chinese takeout for lunch because this Keto Beef Lo Mein will satisfy your cravings without the carbs (and preservatives).

The simple tweak? Replace the egg noodles with Hearts of Palm Noodles, a keto alternative that’s low in carbs and higher in fiber. (*)

It’s topped with generous slices of well-seasoned steak strips and a crispy fried egg, giving you much-needed proteins most satisfyingly.

Per serving: 276 calories, 13g fats, 27g proteins, 4g fiber, and 5g net carbs

Learn more:  https://www.culinarylion.com/

Wrap Options

Put away your carb sandwiches because these low-carb wrap options are here to make your work or school lunches a lot more flavorful.

Continue reading to explore our delicious suggestions:

9. Low Carb Collard Green Burrito– A Healthier Wrap Choice

We love substituting tortilla wraps with collard greens for plenty of good reasons: they’re rich in vitamins and other trace minerals and higher in proteins and fiber. (*)

Another healthy tweak we love from this recipe is that it uses ground turkey, which is lower in saturated fats and calories than ground beef. (*)

But in true burrito fashion, the meal comes with pico de gallo and avocado slices, so you can enjoy the classic burrito flavors, but in a healthier way.

Per serving: 370 calories, 31g fats, 11g protein, 9g fiber, and 10g net carbs

Learn more: https://fitmencook.com/

10.  Big Mac Roll Ups–  Cheesier is Better

For days when we’re in dire need of comfort food, we ditch the green wraps and opt for something a bit richer—cheese wraps!

And, of course, we head straight to the ultimate comfort food copycat—Big Mac Roll-Ups!

This comfort-food-tuned-finger-food contains all the Big M fun stuff: juicy ground beef, crisp lettuce leaves, tangy dill pickle chips, and gooey melted cheese.

And to complete the entire mix, it even has the best sauce imitation, giving you all the flavors without the saturated fats and carbs.

Per serving: 292 calories, 21g fats, 22g protein, and 2g net carbs

Learn more: https://kimspireddiy.com/

Packed Lunch Selections

Your work or school lunch can be easy without being greasy; these recipes can help prove our claim.

11.  Lemon Garlic Air Fryer Salmon with Asparagus– Zesty and Easy

Most of our friends were intimidated by the idea of cooking salmon, but that all changed when we introduced this recipe to them.

This Lemon Garlic Salmon can be done in two easy steps—marinate and fry!

The flaky fish is marinated in soy sauce, lemon juice, and seasonings, infusing it with a refreshing zesty and salty flavor.

After that, it’s air-fried to perfection, giving it a slightly crisp, browned exterior

Easy peasy lemon squeezy, right?

Per serving:356 calories, 23g fats, 33g protein, 1g fiber, and 2g net carbs

Editor’s Tip: To preserve the fish’s light and flaky texture, cook it to an internal temperature of 145 degrees Fahrenheit. You can check this using a food thermometer. (*)

Learn more: https://thegirlonbloor.com/

12.  Cajun Shrimp, Sausage, and Vegetable Skillet– A One-Pan Wonder

With its rich flavors, Cajun seafood is a meal that usually takes hours to make. Well, not this recipe.

It’s loaded with low-calorie yet high-protein seafood, savory sausage, filling summer veggies, and the same comforting Cajun flavors.

Here’s the best part: you can whip up this recipe in just 20 minutes (with only 5 minutes of hands-on prep time), so it’s perfect for those busy days.

Not only that, but you can also cook all this delicious goodness using only one pan. This means less cleanup time and more rest time for you.

Per serving: 260 calories, 12g fats, 30g protein, 3g fiber, and 5g net carbs

Editor’s Tip: You can make the prep even quicker and easier when you use a vegetable chopper. (*)

Learn more: https://therecipecritic.com/

Up Next: High-protein Low-carb Breakfast Recipes (14 Eggs-cellent Options)

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