Getting through the middle of the day requires a good dose of protein. Luckily, that’s easy with the right recipes in your rotation, like these high protein low carb lunch ideas!
These lunch ideas are great for meal-prepping or work lunches. They’re easy to prepare ahead of time and keep well for the week ahead. Best of all, they’re affordable and delicious!
Ramp up your lunch game with these twenty-one tasty ideas. They’re all keto-friendly, but you don’t have to be keto to enjoy any of these. Let’s get on the list!
1. Keto Chicken and Broccoli Stir Fry
Source: allnutritious.com
Dive into a world of flavors with this keto chicken and broccoli stir-fry!
Tender chicken meets crisp broccoli in a delicious low-carb sauce, creating a quick and satisfying high protein lunch that is low in carbs.
Per Serving:
• Calories: 318
• Fats: 12g
• Protein: 41g
• Carbs: 12g
• Fiber: 3.1g
• Sugar: 1.9g
2. Keto Pork Chops with Asparagus
Source: allnutritious.com
Elevate your lunch game with these succulent keto pork chops paired perfectly with asparagus.
This low-carb delight is not only high in protein but also a taste sensation that will keep you energized throughout the day.
Per Serving:
• Calories: 748
• Fats: 61g
• Protein: 44g
• Carbs: 7.1g
• Fiber: 3.1g
• Sugar: 2.3g
3. Keto Zucchini Boats
Source: allnutritious.com
Sail into a nutritious lunch with these keto zucchini boats!
Packed with wholesome ingredients and flavors, these low-carb wonders are a creative way to enjoy a protein-rich meal while keeping those carb counts in check.
Per Serving:
• Calories: 317
• Fats: 23g
• Protein: 21g
• Carbs: 7.6g
• Fiber: 2g
• Sugar: 4.3g
4. Keto Breakfast Sandwich
Source: allnutritious.com
Who says breakfast is just for mornings? This keto breakfast sandwich is a lunchtime game-changer!
With high-protein ingredients sandwiched between keto-friendly buns, it’s a satisfying treat without the guilt. Not only that, they’re so easy to bring outside with you.
Per Serving:
• Calories: 664
• Fats: 51g
• Protein: 43g
• Carbs: 7.8g
• Fiber: 4.7g
• Sugar: 1.4g
5. Keto Chicken Salad
Source: allnutritious.com
Craving a refreshing and protein-packed lunch? Look no further than this keto chicken salad! Salads need more love, and that’s why I created this delicious recipe.
With a perfect blend of flavors and textures, this healthy chicken recipe is a low-carb delight that will leave you feeling satisfied and fueled.
Per Serving:
• Calories: 88
• Fats: 3.4g
• Protein: 12g
• Carbs: 1.3g
• Fiber: 0.3g
• Sugar: 0.9g
6. Keto Salmon and Asparagus
Source: allnutritious.com
Treat yourself to a gourmet lunch with keto salmon and asparagus. Who says you have to reserve salmon for fancy dinner parties?
This dish combines the richness of salmon with the freshness of asparagus, creating a high-protein, low-carb masterpiece that’s as delicious as it is nutritious.
Per Serving:
• Calories: 465
• Fats: 32g
• Protein: 38g
• Carbs: 6.2g
• Fiber: 2.6g
• Sugar: 2.3g
7. Ham Roll-Ups with Cream Cheese
Source: allnutritious.com
Unroll a world of flavor with these ham roll-ups filled with creamy goodness! Whether you need a quick and easy work lunch or a weekend snack, this recipe has your back.
This low-carb, high-protein option is a delightful lunch choice that satisfies your taste buds while keeping your carb intake in check.
Per Serving:
• Calories: 360
• Fats: 17g
• Protein: 48g
• Carbs: 3.9g
• Fiber: 0.2g
• Sugar: 3g
8. Salami Egg Cups
Source: allnutritious.com
Spice up your lunch routine with these salami egg cups! Packed with protein and bursting with flavor, these low-carb delights are a perfect on-the-go option for a satisfying midday boost.
I love this recipe because it’s so easy to make. Not to mention, it’s versatile! Spice it up to suit your palate, and enjoy the high-protein boost in the middle of your day.
These are great for a high protein meal prep!
Per Serving:
• Calories: 260
• Fats: 20g
• Protein: 17g
• Carbs: 1.2g
• Fiber: 0.2g
• Sugar: 0.3g
9. Keto Teriyaki Chicken
Source: allnutritious.com
Say hello to a taste sensation with keto teriyaki chicken! This high-protein, low-carb dish brings the bold flavors of teriyaki to your lunch table.
This is a Japanese-inspired dish that’s as healthy as it is versatile. This ensures a delicious and satisfying meal without the carb overload.
Per Serving:
• Calories: 434
• Fats: 26g
• Protein: 47g
• Carbs: 5.9g
• Fiber: 1.5g
• Sugar: 0.4g
10. Chicken and Spinach Egg Cups
Source: theroastedroot.net
Start your lunch with a protein-packed bang! These chicken and spinach egg cups are a delightful combination of flavors and textures.
With all these great ingredients, these egg cups are a low-carb option that’s both tasty and wholesome.
Per Serving:
• Calories: 103
• Fats: 5g
• Protein: 10g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
11. Pizza Bowls
Source: thefoodblog.net
Craving pizza without the guilt? You’re not alone! Indulge in these pizza bowls while being sure you’re getting what you need from your lunch.
Packed with protein and low in carbs, this creative lunch option allows you to savor the essence of pizza while staying true to your low-carb goals.
Per Serving:
• Calories: 362
• Fats: 27g
• Protein: 22g
• Carbs: 9g
• Fiber: 2g
• Sugar: 6g
12. Mediterranean Salmon Salad
Source: theroastedroot.net
Dive into the vibrant flavors of the Mediterranean with this delightful salmon salad. This is a region known for its healthy food!
Succulent salmon meets crisp veggies, olives, and feta. It’s all drizzled with a zesty dressing for a protein-packed lunch that’s as tasty as it is nutritious.
Per Serving:
• Calories: 344
• Fats: 18g
• Protein: 44g
• Carbs: 15g
• Fiber: 4g
• Sugar: 8g
13. Crock Pot Chicken Salad
Source: dinner-mom.com
Who doesn’t love an easy crockpot meal? Let your slow cooker do the work for you with this tarragon-infused chicken salad.
Tender, flavorful chicken pairs perfectly with fresh greens. This creates a low-carb lunch that’s not only easy but also bursting with savory goodness.
Per Serving:
• Calories: 312
• Fats: 19g
• Protein: 30g
• Carbs: 5g
• Fiber: 2g
• Sugar: 2g
14. Loaded Burger Bowl
Source: hauteandhealthyliving.com
Enjoy the classic burger experience without the carbs! This burger bowl is a delectable mix of grilled patties, fresh veggies, and cheese.
A loaded burger bowl is a great chance to tweak your meal based on your tastes. It’s up to you to create a satisfying and high-protein lunch that won’t leave you feeling weighed down.
Per Serving:
• Calories: 468
• Fats: 27g
• Protein: 37g
• Carbs: 23g
• Fiber: 8g
• Sugar: 9g
15. Tuna Salad Collard Wraps
Source: seasonalcravings.com
Swap the bread for collard greens in these tuna salad wraps. Packed with protein and wrapped in nutrient-rich collard leaves, this lunch idea is a refreshing take on a classic.
This is perfect for a light and energizing midday meal.
Per Serving:
• Calories: 385
• Fats: 18g
• Protein: 44g
• Carbs: 10g
• Fiber: 3g
• Sugar: 3g
16. Seared Salmon Salad with Creamy Herb Dressing
Source: thedizzycook.com
Elevate your salad game with pan-seared salmon and a luscious basil dressing. This protein-packed dish is a feast for the senses!
Get the perfect lunch ready by combining the richness of salmon with the freshness of greens. It’s all topped off with a creamy basil-infused dressing.
Per Serving:
• Calories: 348
• Fats: 15g
• Protein: 47g
• Carbs: 5g
• Fiber: 2g
• Sugar: 3g
17. Big Mac Salad
Source: bellyfull.net
Craving the iconic flavors of a Big Mac without the carbs? Look no further than this high protein low carb meal!
This salad transforms the classic burger into a low-carb masterpiece. Complete with seasoned beef and special sauce, this is the perfect takeout substitute.
Per Serving:
• Calories: 502
• Fats: 37g
• Protein: 33g
• Carbs: 9g
• Fiber: 2g
• Sugar: 5g
18. Beef Protein Bowl
Source: thedizzycook.com
If Big Macs aren’t your thing, there are other delicious options out there that stick with the low-carb approach.
Packed with lean beef, veggies, and a savory sauce, this low-carb option is not only delicious but also a great source of protein to keep you fueled throughout the day.
Per Serving:
• Calories: 485
• Fats: 34g
• Protein: 34g
• Carbs: 11g
• Fiber: 4g
• Sugar: 6g
19. Classic Chinese Lettuce Wraps
Source: thecinnamonjar.com
Embark on a flavor-packed journey with these classic Chinese lettuce wraps. Also known as Yuk Sung, these are a must-try!
Filled with savory goodness like minced meat and crunchy veggies, these are a delight! Bring the taste of Asia to your lunch table without too much hassle.
Per Serving:
• Calories: 331
• Fats: 16g
• Protein: 31g
• Carbs: 16g
• Fiber: 3g
• Sugar: 8g
20. Dill Tuna Salad Cucumber Boats
Source: servedfromscratch.com
Sail into a world of freshness with these dill-infused tuna salad cucumber boats. Packed with protein and nestled in crisp cucumber, this is a light and satisfying lunch idea.
These are perfect for those looking to keep carbs at bay without sacrificing taste.
Per Serving:
• Calories: 141
• Fats: 11g
• Protein: 8g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
21. Guacamole Chicken Salad
Source: healthymomhealthyfamily.com
Salads don’t get enough love, in my opinion! Why not elevate your salad with the creamy goodness of guacamole?
This high protein salad combines tender chicken with the richness of avocados. It’s the perfect balance, making a low-carb lunch that’s nutritious and great for your taste buds.
Per Serving:
• Calories: 338
• Fats: 26g
• Protein: 19g
• Carbs: 8g
• Fiber: 4g
• Sugar: 2g
And there you have it! Twenty-one delicious recipes to provide the foundation for the week to come.
Whether you need a quick and easy lunch idea for work or a tasty weekend choice, there’s something on this list for you. Let me know in the comments which is your favorite!