14 Easy, Low Carb, High Protein Lunch Meals

Lunch can be a tricky meal. You are busy. You might be at work or school. It is easy to grab something quick like a sandwich, a wrap, or fast food. But these options are often full of carbs like bread and not much protein. They can make you feel tired and hungry again in an hour.

But it does not have to be that way. With a little planning, you can have a delicious lunch that is good for you. A lunch that is high in protein and low in carbs will keep you full and give you energy for the rest of the day.

This article gives you 14 easy lunch ideas. They are all low in carbs and high in protein. They are simple to make. Some you can make the night before. Some you can throw together in just a few minutes. There are salads, wraps, bowls, and soups. There is something for everyone.

Why a High Protein, Low Carb Lunch Is Good For You

Eating a good lunch is important. Here is why protein and low carbs matter at lunchtime.

It stops the afternoon slump.

You know that tired feeling you get in the middle of the afternoon? That is often caused by a lunch that is high in carbs. The carbs give you a quick burst of energy, but then you crash. Protein gives you steady energy that lasts all afternoon.

It keeps you full.

Protein is very satisfying. It makes you feel full. When you eat a high protein lunch, you will not be hungry again an hour later. This stops you from snacking on junk food.

It helps your muscles.

If you are active, your muscles need protein to repair and grow. Eating protein at lunch helps your body do this.

It helps with weight goals.

Because protein keeps you full and satisfied, you are less likely to overeat at dinner. This can help you manage your weight.

Now let us look at 14 easy, low carb, high protein lunch meals.

1. Grilled Chicken Salad with Avocado and Ranch Dressing

This is a classic salad for a reason. It is simple, fresh, and delicious. The chicken gives you protein. The avocado gives you healthy fats. The ranch dressing makes it creamy.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 1 boneless, skinless chicken breast (about 6 ounces)
• 1 tablespoon olive oil
• 4 cups mixed greens (like lettuce and spinach)
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, cut in half
• 2 tablespoons low carb ranch dressing
• A pinch of salt and pepper

Step by step instructions:

1. Turn on a grill or a grill pan to medium high heat.
2. Rub the chicken breast with the olive oil. Sprinkle it with salt and pepper on both sides.
3. Put the chicken on the hot grill. Cook for 6 to 8 minutes on each side. It should be cooked through and have grill marks.
4. Take the chicken off the grill and put it on a plate. Let it rest for a few minutes. Then, slice it into strips.
5. Get a large bowl. Put the mixed greens, avocado slices, and cherry tomatoes in the bowl.
6. Put the sliced chicken on top of the salad.
7. Drizzle the ranch dressing over everything. You can toss it gently or just eat it as is.

Nutrition information (for one serving):

• Calories: 450
• Protein: 40 grams
• Carbs: 10 grams
• Fat: 28 grams

2. Salmon Stuffed Avocados

This is a no cook lunch. It is very easy to make. The creamy avocado is the perfect bowl for the savory salmon salad.

Prep time: 10 minutes
Cook time: 0 minutes

Ingredients:

• 2 ripe avocados
• 1 can (5 ounces) of salmon, drained
• 2 tablespoons mayonnaise
• 1 tablespoon chopped red onion
• 1 tablespoon chopped fresh dill
• A pinch of salt and pepper

Step by step instructions:

1. Cut each avocado in half lengthwise, all the way around the big seed in the middle. Twist the halves to separate them. Take out the seed with a spoon.
2. In a medium bowl, put the drained salmon, mayonnaise, red onion, and dill. Use a fork to mix everything together.
3. Add a pinch of salt and pepper to the salmon salad and mix again.
4. Use a spoon to scoop the salmon salad into the hole where the seed used to be in each avocado half. Pile it high.
5. Serve right away. The avocado will start to turn brown if you wait.

Nutrition information (for two halves, which is one serving):

• Calories: 550
• Protein: 30 grams
• Carbs: 18 grams
• Fat: 42 grams

3. Creamy Pesto Chicken Salad Lettuce Wraps

This is a fun twist on chicken salad. The pesto gives it a fresh, herby flavor. Serving it in lettuce leaves keeps it low carb and adds a nice crunch.

Prep time: 15 minutes
Cook time: 0 minutes (if you use already cooked chicken)

Ingredients:

• 2 cups cooked, shredded chicken (this is a great way to use leftovers)
• 1/4 cup pesto
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 8 large lettuce leaves (like butter lettuce or romaine)
• A pinch of salt and pepper

Step by step instructions:

1. In a medium bowl, put the shredded chicken, pesto, mayonnaise, and chopped celery.
2. Mix everything together very well.
3. Taste it and add a pinch of salt and pepper if you think it needs it.
4. Take the lettuce leaves and lay them out on a plate.
5. Spoon the chicken salad into the center of each lettuce leaf.
6. Fold up the sides and eat them like a taco or a wrap.

Nutrition information (for two wraps, which is one serving):

• Calories: 400
• Protein: 35 grams
• Carbs: 5 grams
• Fat: 27 grams

4. Buffalo Pulled Chicken

This chicken is spicy and tangy. It is perfect for meal prep. Make a big batch on the weekend and use it for lunches all week. You can eat it on its own, on a salad, or in lettuce wraps.

Prep time: 10 minutes
Cook time: 4 to 6 hours in a slow cooker

Ingredients:

• 2 pounds boneless, skinless chicken breasts
• 1 cup buffalo sauce
• 1/4 cup chicken broth
• 1 tablespoon butter

Step by step instructions (Slow Cooker):

1. Put the chicken breasts in the bottom of your slow cooker.
2. In a small bowl, mix together the buffalo sauce and chicken broth. Pour this mixture over the chicken.
3. Put the lid on the slow cooker. Cook on low for 4 to 6 hours, or on high for 2 to 3 hours.
4. When the chicken is very tender, take it out of the slow cooker and put it on a cutting board. Use two forks to shred the chicken into small pieces.
5. Put the shredded chicken back into the slow cooker. Add the butter and stir it in until it melts.
6. Serve warm.

Nutrition information (for one cup):

• Calories: 300
• Protein: 45 grams
• Carbs: 3 grams
• Fat: 12 grams

5. BLT Chicken Salad

This salad has all the flavors of a BLT sandwich, but without the bread. It is a great way to use up leftover chicken.

Prep time: 15 minutes
Cook time: 10 minutes (for the bacon)

Ingredients:

• 2 cups cooked, shredded chicken
• 4 slices bacon, cooked until crispy and then crumbled
• 1 cup cherry tomatoes, cut in half
• 1/2 cup mayonnaise
• 2 cups chopped romaine lettuce
• A pinch of salt and pepper

Step by step instructions:

1. Get a large bowl. Put the shredded chicken, crumbled bacon, cherry tomatoes, and mayonnaise into the bowl.
2. Mix everything together until it is well combined.
3. Add a pinch of salt and pepper to taste.
4. Put the chopped romaine lettuce on a plate or in a bowl.
5. Spoon the chicken salad on top of the lettuce and serve.

Nutrition information (for one serving):

• Calories: 550
• Protein: 40 grams
• Carbs: 8 grams
• Fat: 40 grams

6. Creamy Cauliflower Soup

This soup is rich and creamy. It is perfect for a cold day. It is surprisingly low in carbs. You can make a big pot and have it for lunch all week.

Prep time: 10 minutes
Cook time: 25 minutes

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 medium head of cauliflower, chopped into small pieces
• 4 cups chicken or vegetable broth
• 1/2 cup heavy cream
• A pinch of salt and pepper
• Optional toppings: crumbled bacon, shredded cheese, chopped chives

Step by step instructions:

1. Get a large pot. Put it on the stove over medium heat. Add the olive oil.
2. Add the chopped onion. Cook until it is soft, about 5 minutes.
3. Add the minced garlic and cook for one more minute.
4. Add the chopped cauliflower and the broth to the pot. Bring it to a simmer.
5. Turn the heat down to low. Put a lid on the pot. Let it cook for 15 to 20 minutes, until the cauliflower is very soft.
6. Take the pot off the heat. Use an immersion blender to blend the soup until it is smooth. If you do not have an immersion blender, carefully transfer the soup to a regular blender in batches and blend until smooth.
7. Stir in the heavy cream. Add salt and pepper to taste.
8. Serve warm, topped with bacon, cheese, or chives if you like.

Nutrition information (for one serving, without toppings):

• Calories: 250
• Protein: 8 grams
• Carbs: 15 grams
• Fat: 18 grams

7. Turkey Taco Lettuce Wraps

These are like tacos, but instead of a shell, you use lettuce. They are fun to eat and full of flavor. The ground turkey is a lean protein.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 1 pound ground turkey
• 1 tablespoon olive oil
• 1 packet of taco seasoning
• 1/2 cup water
• 8 large lettuce leaves (like iceberg or butter lettuce)
• Toppings: shredded cheese, salsa, sour cream, avocado

Step by step instructions:

1. Put a large skillet on the stove over medium high heat. Add the olive oil.
2. Add the ground turkey. Cook it until it is browned, breaking it up with a spoon as it cooks. Drain off any extra fat.
3. Sprinkle the taco seasoning over the turkey. Add the water. Stir everything together.
4. Bring it to a simmer and let it cook for 5 to 7 minutes. The sauce will thicken.
5. Spoon the turkey mixture into the lettuce leaves.
6. Add your favorite toppings like cheese, salsa, or avocado.
7. Pick them up and eat them like tacos.

Nutrition information (for two wraps, without toppings):

• Calories: 350
• Protein: 30 grams
• Carbs: 5 grams
• Fat: 23 grams

8. Tuna Avocado Lettuce Wraps

This is another simple, no cook lunch. The avocado makes the tuna salad creamy without needing a lot of mayonnaise.

Prep time: 10 minutes
Cook time: 0 minutes

Ingredients:

• 1 can (5 ounces) of tuna, drained
• 1/2 avocado, mashed
• 2 tablespoons chopped red onion
• 1 tablespoon mayonnaise
• 4 large lettuce leaves
• A pinch of salt and pepper

Step by step instructions:

1. In a medium bowl, put the drained tuna, mashed avocado, red onion, and mayonnaise.
2. Mix everything together very well. The avocado will make it creamy.
3. Add a pinch of salt and pepper to taste.
4. Spoon the tuna salad into the lettuce leaves.
5. Serve right away.

Nutrition information (for two wraps, which is one serving):

• Calories: 350
• Protein: 25 grams
• Carbs: 10 grams
• Fat: 25 grams

9. Greek Chicken Bowl

These bowls are perfect for meal prep. You can make the chicken and chop the vegetables ahead of time. Then you just put everything together when you are ready to eat.

Prep time: 15 minutes (plus marinating time)
Cook time: 15 minutes

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into bite sized pieces
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 2 cloves garlic, minced
• 4 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 4 tablespoons tzatziki sauce

Step by step instructions:

1. In a medium bowl, mix together the chicken, olive oil, lemon juice, oregano, and garlic. Let it sit for at least 30 minutes to marinate.
2. Put a large skillet on the stove over medium high heat. Add the chicken and all the marinade. Cook for 5 to 7 minutes, until the chicken is cooked through.
3. To build the bowls, divide the chopped romaine lettuce among four bowls.
4. Top each bowl with the cooked chicken, cherry tomatoes, cucumber, red onion, and feta cheese.
5. Drizzle a tablespoon of tzatziki sauce over each bowl. Serve.

Nutrition information (for one bowl):

• Calories: 450
• Protein: 40 grams
• Carbs: 12 grams
• Fat: 26 grams

10. Egg Roll in a Bowl

This is a deconstructed egg roll. It has all the flavors of a fried egg roll, but without the wrapper. It is a quick, one pan meal.

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 1 pound ground pork or chicken
• 1 tablespoon sesame oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bag (14 ounces) coleslaw mix (shredded cabbage and carrots)
• 1/4 cup soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon ground ginger
• Optional toppings: sliced green onions, sesame seeds, sriracha

Step by step instructions:

1. Get a large skillet or wok. Put it on the stove over medium high heat. Add the sesame oil.
2. Add the ground pork or chicken. Cook until it is browned, breaking it up with a spoon.
3. Add the chopped onion and garlic. Cook for another 2 to 3 minutes, until the onion is soft.
4. Add the coleslaw mix, soy sauce, rice vinegar, and ground ginger to the skillet. Stir everything together.
5. Cook for 5 to 7 minutes, stirring a few times. The cabbage should be tender but still have a little crunch.
6. Serve warm, topped with green onions, sesame seeds, or sriracha if you like.

Nutrition information (for one serving):

• Calories: 400
• Protein: 30 grams
• Carbs: 15 grams
• Fat: 25 grams

11. Chicken Caesar Salad (No Croutons)

Caesar salad is a classic. To keep it low carb, we just leave off the croutons. The creamy dressing, salty Parmesan, and grilled chicken make it a perfect lunch.

Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 6 cups chopped romaine lettuce
• 1/4 cup grated Parmesan cheese
• 1/4 cup Caesar dressing (make sure it is low carb)
• A pinch of salt and pepper

Step by step instructions:

1. Turn on a grill or a grill pan to medium high heat.
2. Rub the chicken breasts with olive oil and season with salt and pepper.
3. Grill the chicken for 6 to 8 minutes per side, until cooked through. Let it rest for a few minutes, then slice it.
4. In a large bowl, put the chopped romaine lettuce, Parmesan cheese, and Caesar dressing. Toss everything together until the lettuce is coated.
5. Put the salad on a plate or in a bowl.
6. Top with the sliced grilled chicken and serve.

Nutrition information (for one serving):

• Calories: 480
• Protein: 45 grams
• Carbs: 5 grams
• Fat: 30 grams

12. Cauliflower Rice Bowl with Grilled Protein

Cauliflower rice is a great low carb substitute for regular rice. You can top it with any protein you like. Chicken, steak, or shrimp all work well.

Prep time: 15 minutes
Cook time: 20 minutes

Ingredients:

• 1 pound of grilled protein (chicken, steak, or shrimp)
• 4 cups riced cauliflower
• 1 tablespoon olive oil
• 1 cup mixed vegetables (like bell peppers, onions, or broccoli)
• 1/4 cup soy sauce or tamari
• Optional toppings: avocado, cilantro, lime wedges

Step by step instructions:

1. Grill or cook your protein and set it aside.
2. Put a large skillet on the stove over medium high heat. Add the olive oil.
3. Add the mixed vegetables. Cook until they are tender, about 5 to 7 minutes.
4. Add the riced cauliflower to the skillet. Cook for another 5 to 7 minutes, stirring, until it is tender.
5. Stir in the soy sauce and the cooked protein.
6. Divide the mixture into bowls. Add any toppings you like, such as avocado or cilantro.

Nutrition information (for one bowl, with chicken):

• Calories: 400
• Protein: 40 grams
• Carbs: 15 grams
• Fat: 20 grams

13. Tuna Salad Stuffed Bell Peppers

This is a colorful and crunchy way to eat tuna salad. The bell pepper acts like a bowl and adds a fresh, crisp texture.

Prep time: 15 minutes
Cook time: 0 minutes

Ingredients:

• 2 bell peppers (any color), cut in half and seeds removed
• 2 cans (5 ounces each) of tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 2 tablespoons chopped red onion
• A pinch of salt and pepper

Step by step instructions:

1. In a medium bowl, put the drained tuna, mayonnaise, celery, and red onion. Mix everything together well.
2. Add a pinch of salt and pepper to taste.
3. Place the bell pepper halves on a plate.
4. Spoon the tuna salad into each bell pepper half. Fill them up.
5. Serve right away.

Nutrition information (for two halves, which is one serving):

• Calories: 400
• Protein: 35 grams
• Carbs: 10 grams
• Fat: 25 grams

14. Egg Salad Lettuce Wraps

Egg salad is a classic. It is simple and satisfying. Serving it in lettuce wraps makes it a perfect low carb lunch.

Prep time: 15 minutes
Cook time: 10 minutes (for the eggs)

Ingredients:

• 6 hard boiled eggs, peeled and chopped
• 1/4 cup mayonnaise
• 2 tablespoons chopped celery
• 1 tablespoon chopped fresh dill or chives
• 8 large lettuce leaves
• A pinch of salt and pepper

Step by step instructions:

1. In a medium bowl, put the chopped hard boiled eggs, mayonnaise, celery, and fresh herbs.
2. Mix everything together until it is well combined.
3. Add a pinch of salt and pepper to taste.
4. Spoon the egg salad into the lettuce leaves.
5. Serve right away.

Nutrition information (for two wraps, which is one serving):

• Calories: 350
• Protein: 20 grams
• Carbs: 3 grams
• Fat: 28 grams

Final Thoughts

Lunch does not have to be boring or unhealthy. With these 14 recipes, you have many choices. You can have salads, wraps, bowls, and soup. They are all easy to make and taste great.

A good lunch gives you energy for the rest of your day. It keeps you full and focused. It helps you avoid the afternoon slump.

Try a few of these recipes this week. Find the ones you like best. You might be surprised at how easy and delicious healthy eating can be. Your body will thank you for the good fuel.