17 High-Protein, Low-Sodium Lunch Recipes for a Heart-Healthy Midday Meal

Lunch is a critical meal for maintaining energy levels and managing blood pressure throughout the afternoon. A well-balanced lunch that is high in protein and low in sodium can prevent the midday slump and contribute to your overall heart health. Following the principles of the Dietary Approaches to Stop Hypertension (DASH) diet, these 17 lunch recipes are designed to be both delicious and beneficial for blood pressure management. [1]

The DASH diet promotes the consumption of fruits, vegetables, lean proteins, and whole grains, while minimizing the intake of sodium, saturated fats, and added sugars. The following recipes are packed with flavor and nutrients, making it easy to stick to a heart-healthy eating plan even on your busiest days. From satisfying salads to hearty soups and sandwiches, you’ll find a variety of options to keep your midday meals interesting and nutritious.

1. Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier lunch.

Ingredients:

• 4 oz boneless, skinless chicken breast, grilled and sliced
• 1/2 cup cooked quinoa
• 1/4 cup canned, no-salt-added black beans, rinsed
• 1/4 cup corn, fresh or frozen
• 1/2 cup chopped mixed vegetables (bell peppers, onions, tomatoes)
• 1 tablespoon chipotle sauce (low-sodium)
• 1/4 avocado, sliced
• Fresh cilantro for garnish

Instructions:

1. In a bowl, toss the grilled chicken with the chipotle sauce.
2. Assemble the burrito bowl by starting with a base of quinoa. Top with the chipotle chicken, black beans, corn, and mixed vegetables.
3. Garnish with sliced avocado and fresh cilantro.

Nutritional Information (approximate):

• Calories: 450
• Protein: 35g
• Sodium: 300mg
• Fiber: 12g

2. Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 2 cups chopped kale
• 1/2 cup roasted sweet potato, cubed
• For the Peanut Dressing:
  • 2 tablespoons natural, unsalted peanut butter
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 tablespoon lime juice
  • 1 teaspoon honey or maple syrup
  • 2-3 tablespoons water to thin

Instructions:

1. In a small bowl, whisk together the peanut dressing ingredients until smooth.
2. In a large bowl, combine the chopped kale, roasted sweet potato, and cooked chicken.
3. Drizzle with the peanut dressing and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 420
• Protein: 30g
• Sodium: 350mg
• Fiber: 8g

3. Chicken Shawarma with Yogurt Sauce

The key to cooking juicy chicken without a spit in this healthy recipe is high heat and dark meat. The yogurt in the marinade gives the chicken both its tender texture and its alluring char. More yogurt in the sauce, along with crunchy cucumbers and herbs, keeps the flavors bright.

Ingredients:

• 4 oz boneless, skinless chicken thighs, cut into bite-sized pieces
• 1/4 cup plain, non-fat Greek yogurt
• 1 teaspoon lemon juice
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1 whole-wheat pita bread
• For the Yogurt Sauce:
  • 1/4 cup plain, non-fat Greek yogurt
  • 1 tablespoon chopped fresh mint or dill
  • 1/4 cucumber, grated and squeezed dry

Instructions:

1. In a bowl, combine the chicken, 1/4 cup Greek yogurt, lemon juice, cumin, and paprika. Marinate for at least 30 minutes.
2. Heat a non-stick skillet over high heat. Cook the chicken until browned and cooked through.
3. While the chicken is cooking, prepare the yogurt sauce by combining all sauce ingredients in a small bowl.
4. Warm the pita bread and fill with the cooked chicken. Top with the yogurt sauce and serve.

Nutritional Information (approximate):

• Calories: 400
• Protein: 30g
• Sodium: 400mg
• Fiber: 5g

4. Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

Ingredients:

• 1 cup cooked quinoa
• 1 cup baby kale
• 1/2 cup cooked beets, diced
• 1/2 cup chickpeas, rinsed
• 1/4 cup shelled edamame
• For the Dressing:
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • 2-3 tablespoons water to thin

Instructions:

1. In a small bowl, whisk together the dressing ingredients until smooth.
2. In a large bowl, combine the quinoa, kale, beets, chickpeas, and edamame.
3. Drizzle with the dressing and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 20g
• Sodium: 250mg
• Fiber: 15g

5. Smoked Salmon Salad Niçoise

This twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.

Ingredients:

• 3 oz smoked salmon
• 2 cups mixed greens
• 1/2 cup cooked green beans, chilled
• 1/4 cup cherry tomatoes, halved
• 1 hard-boiled egg, quartered
• For the Vinaigrette:
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. On a large plate or in a bowl, arrange the mixed greens, green beans, and cherry tomatoes.
3. Top with the smoked salmon and hard-boiled egg.
4. Drizzle with the vinaigrette and serve immediately.

Nutritional Information (approximate):

• Calories: 380
• Protein: 25g
• Sodium: 450mg
• Fiber: 5g

6. Mason Jar Power Salad with Chickpeas & Tuna

This power salad will keep you fueled for hours, thanks to its high protein and fiber content. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1 cup chickpeas, rinsed
• 2 cups chopped kale
• 1/2 cup chopped carrots
• 1/2 cup chopped cucumber
• For the Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the dressing ingredients.
2. Pour the dressing into the bottom of a large mason jar.
3. Layer the remaining ingredients in the following order: chickpeas, carrots, cucumber, tuna, and kale.
4. Seal the jar and refrigerate for up to 4 days. To serve, shake the jar to distribute the dressing.

Nutritional Information (approximate):

• Calories: 450
• Protein: 30g
• Sodium: 200mg
• Fiber: 15g

7. Red Lentil Soup with Saffron

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

Ingredients:

• 1 cup red lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 teaspoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• Pinch of saffron threads
• Plain, non-fat Greek yogurt for garnish

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Stir in the cumin and turmeric and cook for another minute until fragrant.
3. Add the lentils, vegetable broth, and saffron. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, transfer half of the soup to a blender and blend until smooth, then return it to the pot.
5. Serve the soup warm, with a dollop of Greek yogurt.

**Nutritional Information (approximate, per 1.5 cup serving):

• Calories: 350
• Protein: 20g
• Sodium: 200mg
• Fiber: 18g

8. Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they’re grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1 whole-wheat pita bread, halved
• 1/4 cup plain, non-fat Greek yogurt
• 1/4 cucumber, grated and squeezed dry
• 1/4 cup sliced cucumber
• 1/4 cup shredded lettuce
• 1 tablespoon chopped fresh dill

Instructions:

1. In a small bowl, combine the Greek yogurt, grated cucumber, and dill to make the yogurt sauce.
2. In another bowl, toss the shredded chicken with half of the yogurt sauce.
3. Stuff the pita halves with the chicken mixture, sliced cucumber, and shredded lettuce.
4. Serve with the remaining yogurt sauce on the side.

Nutritional Information (approximate):

• Calories: 380
• Protein: 30g
• Sodium: 350mg
• Fiber: 6g

9. Chicken & Cabbage Soup with Pesto

This one-pot chicken and cabbage soup is topped with flavor-boosting store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer. This soup works well with leftover chicken—simply shred or chop cooked chicken and add it to the soup to reheat once the cabbage is tender.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 2 cups low-sodium chicken broth
• 1 cup shredded cabbage
• 1/2 cup canned, no-salt-added cannellini beans, rinsed
• 1 tablespoon pesto
• 1/4 cup chopped carrots
• 1/4 cup chopped celery

Instructions:

1. In a medium saucepan, bring the chicken broth to a simmer. Add the carrots and celery and cook for 5 minutes until slightly tender.
2. Add the shredded chicken, cabbage, and cannellini beans to the saucepan. Cook for another 5-7 minutes, or until the cabbage is tender.
3. Ladle the soup into a bowl and top with a spoonful of pesto.

Nutritional Information (approximate):

• Calories: 350
• Protein: 30g
• Sodium: 400mg
• Fiber: 8g

10. Chicken with Spinach & Tomato Orzo Salad

Baked chicken breasts cook in the oven while you mix together a Mediterranean-inspired salad—packed with veggies, whole-wheat orzo and an easy homemade vinaigrette—for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

Ingredients:

• 4 oz cooked chicken breast, sliced
• 1/2 cup cooked whole-wheat orzo
• 1 cup fresh spinach
• 1/2 cup cherry tomatoes, halved
• For the Vinaigrette:
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Black pepper to taste

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. In a medium bowl, combine the cooked orzo, spinach, and cherry tomatoes.
3. Top the salad with the sliced chicken.
4. Drizzle with the vinaigrette and toss to combine just before serving.

Nutritional Information (approximate):

• Calories: 420
• Protein: 30g
• Sodium: 250mg
• Fiber: 7g

11. Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

Ingredients:

• 4 oz cooked chicken breast, sliced
• 2 slices low-sodium, whole-wheat bread
• 1/4 avocado, mashed
• 2 slices tomato
• 1/4 cup lettuce

Instructions:

1. Toast the bread slices lightly.
2. Spread the mashed avocado on one slice of bread.
3. Layer the chicken, tomato, and lettuce on top of the avocado.
4. Top with the second slice of bread.

Nutritional Information (approximate):

• Calories: 400
• Protein: 30g
• Sodium: 300mg
• Fiber: 8g

12. Creamy Pesto Chicken Salad with Greens

For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 1 tablespoon pesto
• 2 tablespoons plain, non-fat Greek yogurt
• 1 tablespoon chopped celery
• 2 cups mixed greens

Instructions:

1. In a medium bowl, combine the chopped chicken, pesto, Greek yogurt, and celery. Mix well.
2. Serve the chicken salad over a bed of mixed greens.

Nutritional Information (approximate):

• Calories: 350
• Protein: 30g
• Sodium: 300mg
• Fiber: 4g

13. Get Your Greens Wrap

This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

Ingredients:

• 1 large whole-wheat tortilla
• 1/4 cup hummus (low-sodium)
• 1/2 cup mixed greens
• 1/4 cup shelled edamame
• 1/4 cup sliced cucumber
• 1/4 cup sprouts
• 1/4 avocado, sliced

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the mixed greens, edamame, cucumber, sprouts, and avocado on top of the hummus.
3. Roll up the tortilla tightly.

Nutritional Information (approximate):

• Calories: 400
• Protein: 18g
• Sodium: 350mg
• Fiber: 12g

14. The Best Tuna Salad Recipe for Sandwiches

The tuna salad in this easy recipe has crunch from the celery and apple, which also delivers a hint of sweetness. We use Greek-style yogurt in place of mayonnaise to bind everything together and to add a tangy, creamy finish.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 1/4 cup plain, non-fat Greek yogurt
• 1/4 cup chopped celery
• 1/4 cup chopped apple
• 2 slices low-sodium, whole-wheat bread
• Lettuce for serving

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, celery, and apple. Mix well.
2. Serve the tuna salad on whole-wheat bread with lettuce.

Nutritional Information (approximate):

• Calories: 380
• Protein: 30g
• Sodium: 250mg
• Fiber: 7g

15. Spicy Tuna Salad English Muffin Sandwich

This quick lunch idea has a delicious balance of flavors. A slightly spicy Sriracha-mayonnaise mixture adds heat to the tuna salad, while the quick-pickled cucumbers provide brightness. Be sure to toast the English muffin so the sandwich doesn’t get soggy.

Ingredients:

• 1 can (5 ounces) no-salt-added tuna, drained and flaked
• 2 tablespoons plain, non-fat Greek yogurt
• 1 teaspoon sriracha or other low-sodium hot sauce
• 1 whole-wheat English muffin, toasted
• 1/4 cup thinly sliced cucumber

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, and sriracha. Mix well.
2. Serve the spicy tuna salad on the toasted English muffin, topped with sliced cucumber.

Nutritional Information (approximate):

• Calories: 350
• Protein: 28g
• Sodium: 350mg
• Fiber: 6g

16. Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

Ingredients:

• 1 cup chickpeas, rinsed
• 2 cups mixed greens
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled low-sodium Swiss cheese
• For the Green Goddess Dressing:
  • 1/2 avocado
  • 1/4 cup low-fat buttermilk
  • 1/4 cup fresh mixed herbs (parsley, chives, tarragon)
  • 1 tablespoon lemon juice

Instructions:

1. In a blender, combine all the dressing ingredients. Blend until smooth.
2. In a large bowl, combine the mixed greens, chickpeas, cucumber, and cherry tomatoes.
3. Top with the crumbled Swiss cheese.
4. Drizzle with the Green Goddess dressing and serve immediately.

Nutritional Information (approximate):

• Calories: 420
• Protein: 20g
• Sodium: 300mg
• Fiber: 15g

17. Chopped Cobb Salad

This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.

Ingredients:

• 4 oz cooked chicken breast, chopped
• 2 cups chopped romaine lettuce
• 1 hard-boiled egg, chopped
• 1/4 avocado, diced
• 1/4 cup cherry tomatoes, halved
• For the Honey-Mustard Vinaigrette:
  • 1 tablespoon olive oil
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon honey

Instructions:

1. In a small bowl, whisk together the vinaigrette ingredients.
2. In a large bowl, combine the chopped romaine lettuce, chicken, hard-boiled egg, avocado, and cherry tomatoes.
3. Drizzle with the vinaigrette and toss to combine. Serve immediately.

Nutritional Information (approximate):

• Calories: 450
• Protein: 35g
• Sodium: 300mg
• Fiber: 8g

Conclusion

Making mindful choices for your midday meal is a significant step towards better blood pressure control. These 17 high-protein, low-sodium lunch recipes offer a wide range of delicious and satisfying options that align with the heart-healthy principles of the DASH diet. By preparing these meals, you can ensure that your lunch is not only fueling your afternoon but also actively contributing to your long-term cardiovascular health.

References

[1] Mayo Clinic. “DASH diet: Healthy eating to lower your blood pressure.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456