25+ Quick and Easy High-Protein Lunch Recipes

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In today’s fast-paced world, finding the time to prepare a nutritious and satisfying lunch can be a challenge. Often, we resort to quick, convenient options that may be lacking in essential nutrients, particularly protein. Protein is a vital macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and providing a source of energy. A high-protein lunch can help you feel full and satisfied, prevent afternoon energy slumps, and support your overall health and fitness goals.

According to the Recommended Dietary Allowance (RDA), a sedentary adult needs about 0.8 grams of protein per kilogram of body weight, which translates to about 53 grams of protein per day for a 140-pound person. However, individual protein needs can vary based on factors like age, activity level, and health goals. For those looking to build muscle or lose weight, a higher protein intake may be beneficial. A good target for a high-protein lunch is between 15 and 30 grams of protein per serving.

This article provides a comprehensive guide to 25+ quick and easy high-protein lunch recipes that are not only delicious but also packed with the nutrients you need to power through your day. From refreshing salads and hearty bowls to satisfying sandwiches and wraps, you’ll find a wide variety of options to suit your taste and dietary preferences. We’ve also included tips for meal prepping and information on the protein content of common ingredients to help you create your own high-protein lunch masterpieces.

Satisfying Salads

Salads are a classic lunch option, but they don’t have to be boring or leave you feeling hungry. By adding a good source of protein, you can transform a simple salad into a satisfying and nutritious meal. Here are some delicious high-protein salad recipes to try:

1. Classic Chicken Salad

Protein: Approximately 25g per serving

This timeless classic is a go-to for a reason. It’s easy to make, packed with protein, and can be customized to your liking.

Ingredients:

1 cup cooked and shredded chicken breast
1/4 cup mayonnaise or Greek yogurt
1 celery stalk, finely chopped
1/4 red onion, finely chopped
1 tablespoon Dijon mustard
Salt and pepper to taste
Lettuce or mixed greens for serving

Instructions:

In a medium bowl, combine the shredded chicken, mayonnaise or Greek yogurt, celery, and red onion.
Stir in the Dijon mustard and season with salt and pepper to taste.
Serve the chicken salad on a bed of lettuce or mixed greens, or in a sandwich or wrap.

2. High-Protein Caprese Chickpea Salad

Protein: Approximately 20g per serving

This vegetarian salad is a fresh and flavorful twist on the classic Caprese. The chickpeas provide a healthy dose of plant-based protein and fiber.

Ingredients:

1 can (15 ounces) chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1/2 cup fresh mozzarella pearls
1/4 cup fresh basil leaves, chopped
2 tablespoons balsamic vinaigrette
Salt and pepper to taste

Instructions:

In a large bowl, combine the chickpeas, cherry tomatoes, mozzarella pearls, and basil.
Drizzle with balsamic vinaigrette and toss to combine.
Season with salt and pepper to taste and serve immediately.

3. Spicy Tuna Salad

Protein: Approximately 22g per serving

Give your tuna salad a kick with this spicy version. It’s a great way to use canned tuna, a convenient and affordable source of protein.

Ingredients:

1 can (5 ounces) tuna in water, drained
1/4 cup mayonnaise or Greek yogurt
1 tablespoon sriracha or your favorite hot sauce
1 green onion, thinly sliced
1 celery stalk, finely chopped
Salt and pepper to taste

Instructions:

In a medium bowl, flake the tuna with a fork.
Add the mayonnaise or Greek yogurt, sriracha, green onion, and celery.
Stir until well combined and season with salt and pepper to taste.
Serve on crackers, in a sandwich, or over a bed of greens.

4. Greek Salad with Grilled Chicken

Protein: Approximately 30g per serving

A classic Greek salad gets a protein boost with the addition of grilled chicken. This salad is packed with fresh vegetables and a tangy vinaigrette.

Ingredients:

4 ounces grilled chicken breast, sliced
2 cups chopped romaine lettuce
1/2 cucumber, diced
1/2 red onion, thinly sliced
1/4 cup Kalamata olives
1/4 cup crumbled feta cheese
2 tablespoons Greek vinaigrette

Instructions:

In a large bowl, combine the romaine lettuce, cucumber, red onion, and olives.
Top with the sliced grilled chicken and crumbled feta cheese.
Drizzle with Greek vinaigrette and toss to combine.

5. Avocado Chicken Salad

Protein: Approximately 28g per serving

This creamy and flavorful chicken salad uses avocado instead of mayonnaise for a healthier twist. The avocado provides healthy fats and a creamy texture.

Ingredients:

1 cup cooked and shredded chicken breast
1 ripe avocado, mashed
1/4 cup chopped red onion
1 tablespoon lime juice
1/4 cup chopped fresh cilantro
Salt and pepper to taste

Instructions:

In a medium bowl, combine the shredded chicken, mashed avocado, red onion, lime juice, and cilantro.
Mix until well combined and season with salt and pepper to taste.
Serve immediately in a sandwich, wrap, or over a bed of greens.

Hearty Bowls

Grain bowls and protein bowls are a fantastic way to pack a variety of nutrients into a single meal. They are easily customizable and perfect for meal prepping.

6. Chickpea & Quinoa Grain Bowl

Protein: Approximately 18g per serving

This plant-based bowl is a nutritional powerhouse, combining complete protein from quinoa with fiber-rich chickpeas and fresh vegetables.

Ingredients:

1 cup cooked quinoa
1/2 cup chickpeas, rinsed and drained
1/2 cup chopped cucumber
1/2 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese
2 tablespoons lemon-tahini dressing

Instructions:

In a bowl, start with a base of cooked quinoa.
Top with chickpeas, cucumber, and cherry tomatoes.
Sprinkle with feta cheese and drizzle with lemon-tahini dressing.

7. Steak Fajita Power Bowl

Protein: Approximately 35g per serving

Enjoy the flavors of a sizzling steak fajita in a convenient and healthy bowl. This recipe is perfect for a satisfying and protein-packed lunch.

Ingredients:

4 ounces grilled steak, thinly sliced
1/2 cup cooked brown rice
1/2 cup sautéed bell peppers and onions
1/4 cup black beans, rinsed and drained
1/4 avocado, sliced
2 tablespoons salsa

Instructions:

In a bowl, layer the brown rice, sautéed peppers and onions, and black beans.
Top with the sliced grilled steak and avocado.
Serve with a dollop of salsa.

8. Salmon-Stuffed Avocados

Protein: Approximately 20g per serving

This no-cook recipe is incredibly easy to prepare and is packed with healthy fats and protein. It’s a light yet satisfying lunch option.

Ingredients:

1 ripe avocado, halved and pitted
1 can (5 ounces) salmon, drained and flaked
1/4 cup Greek yogurt or mayonnaise
1 tablespoon chopped fresh dill
1 teaspoon lemon juice
Salt and pepper to taste

Instructions:

Scoop out a small amount of the avocado flesh to create a larger well.
In a small bowl, combine the flaked salmon, Greek yogurt or mayonnaise, dill, and lemon juice.
Season with salt and pepper to taste.
Fill the avocado halves with the salmon salad and serve immediately.

9. No-Cook Black Bean Taco Bowls

Protein: Approximately 15g per serving

This refreshing and easy taco bowl requires no cooking, making it perfect for a quick and healthy lunch on a busy day.

Ingredients:

1 cup shredded cabbage or lettuce
1/2 cup black beans, rinsed and drained
1/2 cup corn kernels (fresh or frozen and thawed)
1/4 cup chopped red onion
1/4 cup chopped bell pepper
2 tablespoons lime crema (Greek yogurt mixed with lime juice)

Instructions:

In a bowl, create a base of shredded cabbage or lettuce.
Top with black beans, corn, red onion, and bell pepper.
Drizzle with lime crema and serve.

10. Greek Salad Cottage Cheese Bowls

Protein: Approximately 25g per serving

Cottage cheese is an excellent source of protein, and this recipe combines it with the fresh flavors of a Greek salad for a satisfying and nutritious lunch.

Ingredients:

1 cup cottage cheese
1/2 cup chopped cucumber
1/2 cup cherry tomatoes, halved
1/4 cup Kalamata olives
1 hard-boiled egg, chopped
1 tablespoon Greek vinaigrette

Instructions:

In a bowl, combine the cottage cheese, cucumber, cherry tomatoes, and olives.
Top with the chopped hard-boiled egg and drizzle with Greek vinaigrette.

Wraps & Sandwiches

Wraps and sandwiches are a portable and convenient lunch option. By choosing whole-grain bread or tortillas and packing them with protein, you can create a healthy and satisfying meal.

11. Turkey Lavash Wraps

Protein: Approximately 25g per serving

This hearty wrap is filled with a flavorful arugula-dill salad, sliced turkey, and roasted red peppers, all sealed with a creamy goat cheese spread.

Ingredients:

1 large lavash bread or whole-wheat tortilla
2 tablespoons goat cheese, softened
4 ounces sliced turkey breast
1/4 cup roasted red peppers, sliced
1/2 cup arugula
1 tablespoon chopped fresh dill
1 teaspoon lemon juice

Instructions:

Spread the goat cheese evenly over the lavash bread.
Layer the turkey slices, roasted red peppers, and arugula on top.
In a small bowl, toss the dill with lemon juice and sprinkle over the arugula.
Roll up the lavash bread tightly and slice in half.

12. High-Protein Tuna & White Bean Melt

Protein: Approximately 28g per serving

This protein-packed tuna melt gets an extra boost from white beans, which also add a creamy texture and fiber.

Ingredients:

1 can (5 ounces) tuna in water, drained
1/4 cup canned white beans, rinsed and mashed
2 tablespoons mayonnaise or Greek yogurt
1 slice whole-wheat bread
1 slice provolone or cheddar cheese

Instructions:

In a small bowl, combine the tuna, mashed white beans, and mayonnaise or Greek yogurt.
Spread the tuna mixture on the slice of bread and top with the cheese.
Toast in a toaster oven or under a broiler until the cheese is melted and bubbly.

13. Chicken, Spinach & Feta Wraps

Protein: Approximately 26g per serving

Rotisserie chicken makes this wrap incredibly quick and easy to prepare. The sun-dried tomatoes add a burst of flavor.

Ingredients:

1 cup shredded rotisserie chicken
1/2 cup fresh spinach
1/4 cup crumbled feta cheese
2 tablespoons chopped sun-dried tomatoes
1 whole-wheat tortilla
2 tablespoons Greek yogurt

Instructions:

In a bowl, combine the shredded chicken, spinach, feta cheese, and sun-dried tomatoes.
Spread the Greek yogurt on the tortilla.
Top with the chicken mixture and roll up tightly.

14. Green Goddess Sandwich

Protein: Approximately 18g per serving

This fresh and vibrant sandwich is packed with green goodness. The Green Goddess dressing is full of flavor from fresh herbs, capers, and lemon juice.

Ingredients:

2 slices whole-wheat bread
1/4 avocado, mashed
1/4 cup sprouts
1/4 cup sliced cucumber
2 tablespoons Green Goddess dressing

Instructions:

Spread the mashed avocado on both slices of bread.
Layer the sprouts and cucumber on one slice of bread.
Drizzle with Green Goddess dressing and top with the other slice of bread.

15. Fried Chicken Caesar Sandwich

Protein: Approximately 30g per serving

This indulgent sandwich combines the best of both worlds: crispy fried chicken and a creamy Caesar salad.

Ingredients:

1 fried chicken cutlet
1 brioche bun
2 tablespoons Caesar dressing
1/4 cup chopped romaine lettuce
2 tablespoons grated Parmesan cheese

Instructions:

Spread the Caesar dressing on both halves of the brioche bun.
Place the fried chicken cutlet on the bottom bun.
Top with romaine lettuce and Parmesan cheese.
Place the top bun on the sandwich and serve immediately.

Plant-Powered Protein

For those following a vegetarian or vegan diet, there are plenty of delicious and high-protein lunch options available. These recipes are packed with plant-based protein sources like tofu, tempeh, lentils, and beans.

16. Tofu Burritos

Protein: Approximately 20g per serving

These flavorful burritos are filled with smoky, saucy tofu crumbles, cilantro-lime rice, and pinto beans. They are a satisfying and versatile vegan lunch option.

Ingredients:

1/2 block (7 ounces) extra-firm tofu, crumbled
1 tablespoon soy sauce
1 teaspoon smoked paprika
1/2 cup cooked cilantro-lime rice
1/2 cup pinto beans, rinsed and drained
1 large whole-wheat tortilla

Instructions:

In a small bowl, toss the crumbled tofu with soy sauce and smoked paprika.
In a non-stick skillet, cook the tofu over medium-high heat until browned and slightly crispy.
Warm the tortilla and top with the cilantro-lime rice, pinto beans, and cooked tofu.
Roll up the burrito tightly and serve.

17. Sticky Sesame Chickpeas & Broccoli

Protein: Approximately 18g per serving

This one-pan recipe is quick, easy, and packed with flavor. The sticky sesame glaze is incredibly delicious and coats the chickpeas and broccoli perfectly.

Ingredients:

1 can (15 ounces) chickpeas, rinsed and drained
2 cups broccoli florets
2 tablespoons soy sauce
1 tablespoon honey or maple syrup
1 tablespoon sesame oil
1 teaspoon grated ginger
1 clove garlic, minced

Instructions:

Preheat the oven to 400°F (200°C).
In a bowl, whisk together the soy sauce, honey or maple syrup, sesame oil, ginger, and garlic.
Add the chickpeas and broccoli to the bowl and toss to coat.
Spread the chickpeas and broccoli on a baking sheet and bake for 20-25 minutes, or until the broccoli is tender and the chickpeas are slightly crispy.

18. Indian Butter Chickpeas

Protein: Approximately 15g per serving

This vegetarian spin on the classic butter chicken is a rich and aromatic curry made with chickpeas. It’s a comforting and flavorful lunch option.

Ingredients:

1 can (15 ounces) chickpeas, rinsed and drained
1 tablespoon butter or vegan butter
1 onion, chopped
2 cloves garlic, minced
1 teaspoon grated ginger
1 can (14.5 ounces) crushed tomatoes
1/2 cup coconut milk
1 teaspoon garam masala

Instructions:

In a saucepan, melt the butter over medium heat. Add the onion and cook until softened.
Add the garlic and ginger and cook for another minute until fragrant.
Stir in the crushed tomatoes, coconut milk, and garam masala. Bring to a simmer and cook for 10 minutes.
Add the chickpeas and cook for another 5 minutes. Serve with rice or naan bread.

19. Vegan Superfood Grain Bowls

Protein: Approximately 16g per serving

This nutrient-packed grain bowl is a quick and easy meal prep option. It’s filled with superfoods like quinoa, kale, and beets.

Ingredients:

1 cup cooked quinoa
1 cup chopped kale
1/2 cup cooked beets, diced
1/4 cup edamame, shelled
2 tablespoons lemon-tahini dressing

Instructions:

In a bowl, combine the quinoa, kale, beets, and edamame.
Drizzle with lemon-tahini dressing and toss to combine.

20. Sesame Tofu & Broccoli

Protein: Approximately 22g per serving

This vegetarian take on a Chinese-American favorite features oven-baked tofu and crisp-tender broccoli in a savory and sweet sauce.

Ingredients:

1/2 block (7 ounces) extra-firm tofu, cut into cubes
2 cups broccoli florets
2 tablespoons soy sauce
1 tablespoon maple syrup
1 tablespoon rice vinegar
1 teaspoon sesame oil

Instructions:

Preheat the oven to 400°F (200°C).
In a bowl, whisk together the soy sauce, maple syrup, rice vinegar, and sesame oil.
Add the tofu and broccoli and toss to coat.
Spread on a baking sheet and bake for 20-25 minutes, or until the tofu is golden and the broccoli is tender.

More Quick & Easy High-Protein Lunches

Here are a few more simple and delicious high-protein lunch ideas that you can whip up in no time.

21. Egg Salad Sandwich

Protein: Approximately 15g per serving

A classic egg salad sandwich is a simple and satisfying lunch. You can customize it with your favorite additions like pickles, celery, or fresh herbs.

Ingredients:

2 hard-boiled eggs, chopped
2 tablespoons mayonnaise or Greek yogurt
1 teaspoon Dijon mustard
Salt and pepper to taste
2 slices whole-wheat bread

Instructions:

In a small bowl, combine the chopped hard-boiled eggs, mayonnaise or Greek yogurt, and Dijon mustard.
Season with salt and pepper to taste.
Spread the egg salad on one slice of bread and top with the other.

22. Chicken Quesadilla

Protein: Approximately 25g per serving

A warm and cheesy chicken quesadilla is a quick and easy lunch that feels like a treat. Use leftover cooked chicken to make it even faster.

Ingredients:

1/2 cup cooked and shredded chicken
1/4 cup shredded cheddar or Monterey Jack cheese
1 whole-wheat tortilla
1 tablespoon salsa
1 tablespoon sour cream or Greek yogurt

Instructions:

Place the tortilla in a dry non-stick skillet over medium heat.
Sprinkle the cheese over one half of the tortilla and top with the shredded chicken.
Fold the other half of the tortilla over the filling and cook for 2-3 minutes per side, or until the cheese is melted and the tortilla is golden brown.
Serve with salsa and sour cream or Greek yogurt.

23. Sushi Sandwich (Onigirazu)

Protein: Approximately 20g per serving

This creative and portable lunch is a cross between sushi and a sandwich. It’s a fun and flavorful way to enjoy the tastes of sushi on the go.

Ingredients:

1 sheet nori (seaweed)
1/2 cup cooked sushi rice
2 ounces smoked salmon or cooked shrimp
1/4 avocado, sliced
1/4 cup shredded carrots

Instructions:

Place the nori sheet on a clean surface.
Spread the sushi rice in a square in the center of the nori.
Layer the salmon or shrimp, avocado, and carrots on top of the rice.
Fold the corners of the nori over the filling to create a square packet.
Wrap tightly in plastic wrap and let it sit for a few minutes before slicing in half.

24. White Chicken Chili

Protein: Approximately 25g per serving

This hearty and healthy chili is a great make-ahead lunch option. It’s packed with protein from chicken and white beans.

Ingredients:

1/2 cup cooked and shredded chicken
1/2 cup canned white beans, rinsed and drained
1/2 cup chicken broth
1/4 cup chopped onion
1/4 cup chopped green chiles
1/4 teaspoon cumin

Instructions:

In a small saucepan, combine all the ingredients.
Bring to a simmer and cook for 10-15 minutes, or until heated through.
Serve with your favorite chili toppings like sour cream, shredded cheese, or cilantro.

25. 5-Ingredient Brie and Blackberry Jam Grilled Cheese

Protein: Approximately 18g per serving

This sweet and savory grilled cheese is an irresistible and quick lunch option. The creamy brie pairs perfectly with the sweet blackberry jam.

Ingredients:

2 slices whole-wheat bread
2 ounces Brie cheese, sliced
2 tablespoons blackberry jam
1 tablespoon butter

Instructions:

Spread the blackberry jam on one slice of bread and top with the Brie cheese.
Place the other slice of bread on top.
Melt the butter in a non-stick skillet over medium heat.
Grill the sandwich for 2-3 minutes per side, or until the bread is golden brown and the cheese is melted.

26. Peanut Chickpea Protein Bowls

Protein: Approximately 20g per serving

This flavorful and satisfying bowl is packed with plant-based protein and healthy fats. The peanut sauce is the star of the show.

Ingredients:

1 cup cooked quinoa
1/2 cup chickpeas, rinsed and drained
1/2 cup shredded carrots
1/4 cup chopped peanuts
2 tablespoons peanut sauce

Instructions:

In a bowl, combine the quinoa, chickpeas, and carrots.
Drizzle with peanut sauce and top with chopped peanuts.

Conclusion

Incorporating more protein into your lunch doesn’t have to be complicated or time-consuming. With a little planning and the right recipes, you can enjoy a delicious and satisfying high-protein lunch every day of the week. The 25+ recipes in this article offer a wide range of options to suit any taste or dietary need, from meat lovers to vegans. By prioritizing protein at lunchtime, you’ll not only feel more energized and focused throughout the afternoon but also support your overall health and wellness goals.

Experiment with these recipes, customize them with your favorite ingredients, and discover how easy and enjoyable a high-protein lunch can be. For more information on protein and healthy eating, consult the resources below.