27 High Protein Low Carb Recipes Lunch To Go

Lunch on the go used to feel like a puzzle. I often chose bland options or meals that slowed me down. This post grew from my craving for meals that travel well, taste good, and fuel a busy day. Here is why I put this together. I wanted a simple guide you can trust when work stacks up and you need a quick bite. The goal is high protein, low carbs, and easy packing.

I pulled together 27 ideas that are practical, tasty, and perfect for lunch to go. These recipes travel well in a bag. The greens stay crisp. The sauces stay bright. They use real ingredients and simple steps. Each bite should feel satisfying, not heavy.

If you are busy, watch your carbs, or just want meals that respect your time, this is for you. If you love meal prep and clean eating, you will love this. This is for people who grab lunch between meetings, who train after work, and anyone who wants steady energy.

You’ll find bowls, wraps, jars, and warm mains that fit a busy schedule. They have high protein and low carbs, so you stay full without a sugar crash. They feature crisp veggies, lean proteins, and creamy dressings. I also share practical tips for packing, storing, and reheating. Think about meal prep on Sunday and a fridge full of ready to go options.

Here is how to use the guide. Pick a base you like and mix in protein from chicken, eggs, tofu, or fish. Pair it with a crunchy veggie or a creamy sauce for flavor. Keep portions balanced so you avoid excess carbs. Store in airtight containers and grab one before you leave.

Give this plan a try this week and notice how you feel. If you try it, tell me which recipes work for you. Now, 27 high protein low carb lunch to go ideas are ready to read, and I hope you find a few you love.

1. Turkey & Spinach Roll-Ups

Fed up with lunches that spill in your bag? You want a meal that is high in protein, low in carbs, and easy to grab. Try Turkey & Spinach Roll-Ups. They’re lean, tasty, and travel well for busy days. Each bite blends creamy cheese with fresh greens and tender turkey.

Here is the complete recipe you can make in about 10 minutes:

Ingredients

– 8 slices turkey breast

– 1 cup fresh spinach

– 4 tablespoons cream cheese

– Salt and pepper to taste

– Optional: sliced cucumbers for crunch

Instructions

1) Spread a thin layer of cream cheese on each turkey slice.

2) Place a few spinach leaves on top, then sprinkle with salt and pepper.

3) Roll the turkey tightly around the spinach. Secure with a toothpick if needed.

4) Slice each roll in half and serve.

Tips

– Add sliced bell peppers or a touch of mustard for extra flavor.

– These can be eaten cold or at room temp for a quick grab-and-go option.

Nutrition

– Calories: about 180 per serving

– Protein: about 24 g

– Carbs: about 3 g

Storage

– Keep in an airtight container in the fridge for up to 3 days.

2. Zucchini Noodle Salad with Grilled Chicken

Craving a lunch that fuels you without weighing you down? This Zucchini Noodle Salad with Grilled Chicken gives you protein with few carbs. Zoodles stay crisp and feel like real pasta. Grilled chicken adds lean protein, and a lemon vinaigrette brightens every bite. It comes together fast and travels well for meal prep or a quick on the go meal.

Recipe Overview

– Servings: 2

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: Approx. 320 per serving

Nutrition Information

– Each serving has about 30 g protein and roughly 8 g carbs.

Ingredients

– 2 medium zucchinis

– 1 grilled chicken breast, sliced

– 1 bell pepper, chopped

– ½ cup cherry tomatoes, halved

– 2 tablespoons olive oil

– Juice of 1 lemon

– Salt and pepper to taste

– Fresh basil for garnish

Instructions

1. Using a spiralizer, turn the zucchinis into zoodles.

2. In a large bowl, toss the zoodles with chicken, pepper, and tomatoes.

3. In a small jar, combine olive oil, lemon juice, salt, and pepper. Shake well.

4. Pour the vinaigrette over the salad and toss to coat. Garnish with basil.

Next steps: store in the fridge for a couple of days or pack for a picnic.

Frequently Asked Questions

– Q: Can I use cooked zucchini instead?

A: Fresh zoodles keep a crisper bite and texture.

Fuel your day with a Zucchini Noodle Salad and Grilled Chicken – high protein, low carb, and bursting with flavor! Meal prep has never been this delicious or easy!

3. Cauliflower Fried Rice

Need a quick lunch you can grab and go? This Cauliflower Fried Rice fits. It feels comforting and keeps you light. It packs protein plus a bunch of veggies, yet stays low in carbs. The cauliflower rice soaks up sauce, turning a simple stir-fry into a satisfying meal. Make a batch and store portions for busy days.

Complete Cauliflower Fried Rice Recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: About 150 per serving

Nutrition

– Protein: ~12 g per serving, Carbs: ~9 g

Ingredients

– 4 cups cauliflower rice

– 1 cup mixed vegetables (peas, carrots, bell peppers)

– 2 eggs, beaten

– 2 tablespoons soy sauce

– 1 tablespoon sesame oil

– Green onions, chopped for garnish

– Optional: cooked shrimp or chicken for extra protein

Instructions

1. Heat sesame oil in a large skillet over medium heat.

2. Add vegetables and cook until tender.

3. Push veggies to one side; pour in eggs and scramble until set.

4. Stir in cauliflower rice and soy sauce; cook 3–5 minutes, until heated through.

5. Serve hot, topped with green onions. For more protein, mix in shrimp or chicken.

Storage tips

– Cool and refrigerate in airtight containers for up to 4 days.

– Reheat in a skillet 3–4 minutes or in the microwave 1–2 minutes.

– Freeze is best when prepared fresh and not overcooked.

4. Greek Yogurt Chicken Salad

If you want a lunch you can grab and go, this Greek Yogurt Chicken Salad is a perfect fit. It keeps the protein high and the calories lower than mayo-based versions. You get a creamy bite with real flavor you can enjoy at work or on the road. Plus, it stores well for meal prep, and you can swap lettuce wraps or low-carb bread for a fresh feel.

Complete Recipe

Recipe Details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 0 minutes

– Total Time: 10 minutes

– Calories: approx 250 per serving

– Protein: about 30 g per serving

– Carbs: about 7 g per serving

Ingredients

– 2 cups cooked chicken, shredded

– 1/2 cup Greek yogurt

– 1 tablespoon Dijon mustard

– 1 celery stalk, chopped

– 1 green onion, sliced

– Salt and pepper, to taste

– Lettuce leaves for serving

Instructions

1. In a large bowl, mix the Greek yogurt, Dijon mustard, celery, and green onion.

2. Add the shredded chicken and season with salt and pepper.

3. Stir until everything is evenly coated.

4. Chill briefly and serve on lettuce leaves or a low-carb bun.

Tips and variations

– For a touch of sweetness, add a few grapes or diced apple.

– Use canned chicken if you like; just drain it well before mixing.

– This dish stays fresh in the fridge for up to 4 days.

5. Egg Muffins with Veggies

You need a fast lunch that travels well and keeps you full in the afternoon.

Egg muffins with veggies give you a protein boost in a small grab-and-go bite.

They are high in protein and fiber with low carbs, helping you stay steady.

Make a batch on Sunday and have meals ready all week.

Complete recipe details

Ingredients

– 6 large eggs

– 1 cup chopped spinach

– 1/2 cup diced bell peppers

– 1/4 cup chopped onion

– Salt and pepper to taste

– Optional: shredded cheese

Instructions

1. Preheat the oven to 350°F (175°C).

2. In a bowl, whisk the eggs with salt and pepper.

3. Stir in the spinach, peppers, and onion.

4. Grease a muffin tin and pour the egg mixture evenly into each cup.

5. Bake for 20 minutes or until the centers are set. If using cheese, add it on top in the last 2 minutes.

6. Let the muffins cool slightly before removing from the tin.

Storage and tips

– Refrigerate up to 1 week or freeze up to 1 month.

– To reheat, microwave 30 to 60 seconds per muffin.

FAQ

– Q: Can I use egg whites instead?

– A: Yes, swap in egg whites for a lighter version.

Egg muffins with veggies – the ultimate grab-and-go high protein low carb recipe lunch! Prep them on Sunday and enjoy a week of delicious, fulfilling meals that keep you energized all afternoon.

6. Tuna Salad Lettuce Wraps

You need a lunch that travels well, fills you up, and keeps carbs low. Tuna salad wrapped in crisp lettuce is the answer. It comes together in minutes, and you can make it ahead for busy days. The flavors stay bright, and the texture stays light.

Here is why this works: you get protein that fuels your afternoon, plus the fresh crunch of lettuce. The creamy mix stays neat in a wrap, so you avoid a bulky sandwich. This option is easy on the stomach and easy on the budget.

Next steps. Complete recipe below so you can cook once and grab on the go.

Ingredients:

– 2 cans (5 oz each) tuna, drained

– 1/2 cup Greek yogurt or mayonnaise

– 1 tablespoon Dijon mustard

– 1 celery stalk, finely chopped

– Salt and pepper to taste

– 8 large lettuce leaves (romaine or bibb)

Optional: 1 tablespoon pickle relish or diced pickles for extra zing.

Instructions:

1. In a bowl, mix tuna, yogurt or mayo, mustard, celery, salt, and pepper until smooth.

2. Lay out the lettuce leaves and spoon a heaping spoon of the tuna mix onto each leaf.

3. Fold and roll the leaves to form wraps. Eat immediately or chill for meal prep.

4. For best texture, assemble wraps just before serving.

Nutrition: about 200 calories per wrap, with roughly 28 g protein and 4 g carbs.

7. Beef and Broccoli Stir Fry

You want a hot lunch that fuels you without piling on carbs. This Beef and Broccoli Stir Fry gives you solid protein and bright flavors in under 30 minutes. The beef stays tender, broccoli stays crisp, and the savory sauce ties it all together. It travels well for meal prep and makes a satisfying low-carb option.

Recipe snapshot

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 10 minutes

– Total Time: 25 minutes

– Calories: approx. 300 per serving

– Protein: about 35g; Carbs: about 10g

Ingredients

– 1 pound flank steak, thinly sliced

– 2 cups broccoli florets

– 3 tablespoons soy sauce

– 1 tablespoon garlic, minced

– 1 tablespoon ginger, minced

– 1 tablespoon sesame oil

– Optional: sesame seeds for garnish

Instructions

1. Heat sesame oil in a large skillet or wok over medium-high heat.

2. Add the sliced beef and cook until browned.

3. Stir in garlic and ginger, and cook for about 1 minute.

4. Add broccoli and soy sauce; stir-fry 4–5 minutes until the broccoli is tender-crisp.

5. Serve hot, sprinkled with sesame seeds if desired.

This dish can be made ahead and reheated for busy days. You can mix in bell peppers or snap peas for more color and texture.

Frequently Asked Questions

– Q: Can I use chicken instead of beef?

A: Yes. Chicken is a good substitute and cooks quickly.

8. Shrimp Avocado Salad

Craving a lunch that stays light but fills you up? This Shrimp Avocado Salad hits the mark. It packs 25g of protein and about 9g of carbs per serving, making it a great low carb option you can take on the go. The creamy avocado pairs with lime brightness and tender shrimp for a fresh, satisfying bite. It travels well for meal prep and stays tasty when you grab it later in the day.

Here are the complete details so you can make it tonight.

Ingredients

– 8 oz cooked shrimp, peeled and deveined

– 1 ripe avocado, diced

– 1 cup mixed greens

– 1/2 cup cherry tomatoes, halved

– Juice of 1 lime

– Salt and pepper to taste

– Optional: cilantro for garnish

Instructions

1) In a large bowl, combine shrimp, avocado, greens, and tomatoes.

2) Drizzle lime juice over the mix and season with salt and pepper.

3) Toss gently to blend flavors while keeping the avocado chunky.

4) Serve immediately or pack for your next lunch. Garnish with cilantro if you like.

Storage tip: If you are making this ahead, keep the avocado separate and add just before eating to keep it from browning.

FAQ

– Q: Can I use frozen shrimp? A: Yes. Thaw and drain them before mixing into the salad.

9. Chicken Fajita Skewers

Looking for a quick high-protein, low-carb lunch to go? These Chicken Fajita Skewers deliver bold fajita flavor with little work. Grill once and you’ll have tasty options for several days. They’re easy to eat hot or cold, and a simple salsa keeps the plate bright.

Here is the complete recipe you can make tonight.

Ingredients

– 1 pound chicken breast, cut into 1-inch cubes

– 1 bell pepper, sliced

– 1 onion, sliced

– 2 tablespoons olive oil

– 1 tablespoon fajita seasoning

– Salt and pepper to taste

– Skewers, wooden soaked in water or metal

– Optional: low-carb salsa for serving

Steps

1. In a bowl, toss chicken with olive oil, fajita seasoning, salt, and pepper.

2. Thread chicken, pepper, and onion onto skewers.

3. Grill over medium-high heat 8–10 minutes, turning once, until chicken is cooked through.

4. Serve with salsa. For meal prep, cool and store in airtight containers.

Nutrition

– Approx. per serving: 200 calories, 30g protein, 5g carbs.

Frequently asked questions

– Q: Can I use other proteins?

A: Beef or shrimp work well with this recipe.

10. Spicy Chickpea Salad

You want a lunch that travels easy and keeps you powered through the day.

This Spicy Chickpea Salad gives you protein, fiber, and a bright kick.

It’s low in carbs and perfect for meal prep.

Here is why it works for busy days.

Ingredients

– 1 can chickpeas, drained and rinsed

– 1 cup cherry tomatoes, halved

– ½ cucumber, diced

– 1 bell pepper, diced

– 3 tablespoons olive oil

– 1 teaspoon chili powder

– Salt and pepper, to taste

– Fresh cilantro for garnish

Instructions

1. In a large bowl, mix chickpeas, tomatoes, cucumber, and bell pepper.

2. In a small bowl, whisk olive oil, chili powder, salt, and pepper.

3. Drizzle the dressing over the salad and toss to coat.

4. Garnish with cilantro and serve. It can be eaten cold or warm.

Optional tips for meal prep:

– Prep once, eat all week: store in an airtight container up to 3 days.

– Change the flavor with a squeeze of lemon or a dash of cumin.

– Add extra crunch with chopped red onion or radish slices.

This recipe is straightforward and easy to follow. It delivers a satisfying, high-protein lunch with minimal carbs, ideal for grab-and-go meals.

11. Baked Salmon with Asparagus

If you need a fast lunch that fuels your day, try Baked Salmon with Asparagus. It delivers protein and healthy fats while staying low in carbs. The salmon roasts with asparagus, locking in moisture and flavor in a single pan. This simple dish is a dependable weekday grab-and-go option that still feels tasty.

This one-pan meal saves time and cleanup. The lemon adds brightness and the asparagus gives a crisp bite. Expect about 400 calories per serving, with roughly 35g of protein and 6g of carbs.

Here is the complete recipe you can make now.

Ingredients

– 2 salmon fillets (6 oz each)

– 1 bunch asparagus, trimmed

– 2 tablespoons olive oil

– Juice of 1 lemon

– Salt and pepper, to taste

– Optional: 2 garlic cloves, minced

Instructions

1. Preheat the oven to 400°F (200°C).

2. Line a baking sheet with parchment paper. Place the salmon and asparagus on it.

3. Drizzle with olive oil and lemon juice. Season with salt and pepper. Add minced garlic if using.

4. Bake for 12–15 minutes, until the salmon flakes easily and the asparagus is tender.

5. Serve warm, spooning any pan juices over the fish.

Serving ideas

This dish shines on a bed of greens or with cauliflower rice to keep the meal low carb.

Nutrition

Per serving: about 400 calories, 35g protein, 6g carbs.

12. Chicken Caesar Salad

You need a lunch that helps you hit your protein goal without extra carbs. This Chicken Caesar Salad is a solid choice. It pairs juicy chicken with crisp romaine and a creamy dressing that fits a low carb plan. It travels well for meal prep and stays tasty on busy days.

Recipe details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: approx 350 per serving

Nutrition Information: Each serving serves up about 40 g of protein and 9 g of carbs. It also has around 14 g of fat, with a touch of fiber for fullness.

Ingredients

– 2 cups cooked chicken, shredded

– 4 cups romaine lettuce, chopped

– 1/2 cup Caesar dressing (low-carb if you prefer)

– 1/4 cup grated Parmesan cheese

– Salt and pepper to taste

Instructions

1) In a large bowl, combine the romaine lettuce and cooked chicken.

2) Drizzle with Caesar dressing and toss to coat evenly.

3) Top with grated Parmesan cheese, then season with salt and pepper.

4) Serve right away or refrigerate for later.

Tips and variations

– For extra crunch, add roasted chickpeas or low-carb croutons.

– If you crave more zing, squeeze a bit of lemon over the top.

Storage and prep ideas

– This salad can be prepped in advance and stays fresh in the fridge for up to 3 days.

Frequently Asked Questions

– Q: Can I swap the protein?

– A: Yes, shrimp or steak can be tasty substitutes.

13. Spaghetti Squash with Meat Sauce

If you want a lunch to go that stays high in protein and low in carbs, this is for you. Spaghetti squash gives you that noodle-y feel without the wheat. Top it with a hearty meat sauce and a pinch of Parmesan, and you have a satisfying meal. It reheats well and travels easily for workdays or busy days.

Here’s the complete recipe you can rely on.

Nutrition and prep at a glance

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: about 300 per serving

– Protein: about 25 g per serving

– Carbs: about 10 g per serving

Ingredients

– 1 medium spaghetti squash

– 1 pound ground beef or ground turkey

– 2 cups low-sugar marinara sauce

– 1 tablespoon Italian seasoning

– Salt and pepper to taste

– Grated Parmesan cheese for serving

– Optional: fresh basil or oregano for extra flavor

Instructions

1. Preheat your oven to 400°F (200°C).

2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

3. Drizzle the cut sides with olive oil, then salt and pepper. Place the halves cut-side down on a baking sheet. Roast 30–35 minutes until tender.

4. While the squash bakes, brown the meat in a skillet. Stir in marinara sauce and Italian seasoning. Simmer 8–12 minutes to blend the flavors.

5. When the squash is ready, use a fork to shred the flesh into strands. Spoon over the meat sauce and top with Parmesan cheese.

Tips for easy lunches: store the sauce separately so the squash stays firm, then reheat both together when you’re ready to eat. Leftovers taste great the next day and pair well with a quick green side.

14. Grilled Vegetable & Hummus Wrap

You want a lunch that travels well, stays low in carbs, and packs clean protein. This Grilled Vegetable & Hummus Wrap answers that call. Smoky grilled zucchini, peppers, and mushrooms meet creamy hummus for a tasty bite. It’s quick to make and perfect for meal prep. Swap in any veg you have to keep it fresh all week.

Here is the complete recipe.

Ingredients

– 2 low-carb tortillas

– 1 zucchini, sliced

– 1 bell pepper, sliced

– 1 cup mushrooms, sliced

– 4 tablespoons hummus

– Olive oil for grilling

– Salt and pepper to taste

Instructions

1. Heat a grill pan over medium heat and brush with a little olive oil.

2. Add zucchini, bell pepper, and mushrooms; grill until tender and lightly charred, about 6 minutes, turning once.

3. Spread hummus on each tortilla. Layer with the grilled vegetables.

4. Roll up tightly, slice in half, and enjoy. For meal prep, wrap halves in parchment or plastic and refrigerate.

Nutrition

– Per serving: about 200 calories, 8 g protein, 10 g carbs.

15. Avocado & Egg Salad

Looking for a lunch that travels well and keeps you full? This Avocado & Egg Salad brings protein and healthy fats in every bite. The avocado adds creaminess, while the eggs give staying power. Pack it in a small container and eat with lettuce cups or a low-carb wrap for a quick, on-the-go meal. Nutrition snapshot: about 14 g of protein and 8 g of carbs per serving.

Here is the complete recipe you can make today.

Ingredients

– 4 hard-boiled eggs, chopped

– 1 ripe avocado, mashed

– 1 tablespoon mayonnaise (optional)

– 1 tablespoon lemon juice

– Salt and pepper to taste

– Optional: diced red onion or celery for crunch

Instructions

1. In a bowl, mash the avocado until smooth. Add the chopped eggs.

2. Stir in mayonnaise (if using) and lemon juice. Season with salt and pepper.

3. Fold in optional onion or celery for extra crunch.

4. Serve in lettuce cups or on a low-carb wrap. If you prep ahead, refrigerate up to 1 day and give it a quick stir before serving.

Fuel your day with this Avocado & Egg Salad! Packed with 14g of protein and healthy fats, it’s the perfect high protein low carb recipe for lunch on the go.

16. Cilantro Lime Chicken

You want lunch that fuels your day. You want flavor that travels well. Cilantro lime chicken delivers both. The zesty marinade keeps the meat tender and juicy, perfect for meal prep. Cook once, eat all week.

This high protein, low carb dish stacks up well with greens or steamed veggies. It tastes fresh and bright, not heavy. You can mix it with a simple salad or a bed of leafy greens for a quick, satisfying lunch.

Next steps: Here is a complete cilantro lime chicken recipe you can use this week.

Ingredients

– 1 lb chicken breasts

– 1/4 cup cilantro, chopped

– Juice of 2 limes

– 2 tbsp olive oil

– 2 garlic cloves, minced

– Salt and pepper to taste

Instructions

1. In a bowl, whisk cilantro, lime juice, olive oil, garlic, salt, pepper.

2. Add chicken and coat well. Marinate 30 minutes; overnight adds more flavor.

3. Cook on grill or in a skillet over medium heat until done.

4. Rest 3–5 minutes, then slice. Serve with greens or steamed veggies.

5. Freeze extras in meal-sized portions for quick lunches.

If you want more protein, swap chicken for shrimp or tofu. This method fits many low carb plans and travels well in lunch boxes.

Tips

– Tips for meal prep: cook extra chicken, store it in the fridge, and grab a bagged salad to finish the meal.

17. Buffalo Chicken Lettuce Wraps

Need a lunch that fuels your day without loading on carbs. These Buffalo Chicken Lettuce Wraps give you heat, crunch, and clean protein in minutes. The shredded chicken hits with buffalo sauce while crisp lettuce serves as a comfy wrap. They’re easy to prep and taste bright right after making or straight from the fridge. Next steps guide you through the quick build.

Ingredients

– 2 cups cooked chicken, shredded

– 1/2 cup buffalo sauce

– 8 large lettuce leaves

– Optional: celery sticks and carrot sticks for crunch

Instructions

1. In a bowl, toss the shredded chicken with buffalo sauce until evenly coated.

2. Spoon about 2 tablespoons of the chicken mix into the center of each lettuce leaf.

3. Add celery or carrot sticks if you like extra crunch.

4. Fold and eat right away or store wrapped in the fridge for later.

Notes: Adjust the heat by adding more or less buffalo sauce.

Nutrition: About 250 calories per wrap, with roughly 30 g protein and 5 g carbs.

18. Pork Tenderloin with Green Beans

You want a lunch that is quick, tasty, and high in protein but low in carbs. This Pork Tenderloin with Green Beans delivers just that. Juicy pork with crisp green beans makes a satisfying bite. The dish stays simple, so you can cook it in one pan and eat on the go. You’ll feel fueled without heaviness.

Here is a practical plan you can follow today.

Ingredients

– 1 pound pork tenderloin

– 2 cups green beans, trimmed

– 2 tablespoons olive oil

– Salt and pepper to taste

– Optional: garlic powder or dried herbs

Instructions

1. Preheat the oven to 400°F (200°C).

2. Rub the pork with olive oil, salt, pepper, and any herbs you like.

3. Put the pork in a baking dish and scatter the green beans around it.

4. Roast about 25 minutes, until the pork reads 145°F (63°C) on a thermometer.

5. Let it rest 5 minutes, then slice and serve.

Serving ideas: pair with a fresh salad or a bed of cauliflower rice for a complete, easy lunch you can grab on the go.

Fuel your day without the heaviness – a delicious Pork Tenderloin with Green Beans is your secret weapon for high protein low carb recipes lunch! Quick to make and perfect for on-the-go, it’s tasty nutrition at its best.

19. Thai Chicken Salad

You want a lunch that travels well, tastes bright, and stays low in carbs. This Thai Chicken Salad fits that need. It blends shredded chicken with crunchy veggies and a tangy peanut-lime dressing. With about 30g protein and under 8g carbs per serving, it keeps you full.

Ingredients

– 2 cups cooked chicken, shredded

– 1 cup shredded cabbage

– 1/2 cup carrots, julienned

– 1 bell pepper, sliced

– 3 tablespoons peanut butter

– 2 tablespoons soy sauce

– Juice of 1 lime

– Salt and pepper to taste

Instructions

1. In a small bowl, whisk peanut butter, soy sauce, lime juice, and a pinch of salt until smooth.

2. In a large bowl, toss shredded chicken with cabbage, carrots, and pepper.

3. Drizzle the dressing over the salad and toss until everything is coated.

4. Serve right away or chill for a fresh meal later.

Optional crunch: sprinkle crushed peanuts or sesame seeds on top.

Storage tips: keep in the fridge for up to 3 days. This salad travels well in a jar or container for lunch to go.

Nutrition at a glance

– Per serving: about 30g protein and 8g carbs.

Frequently asked questions

– Q: Can I swap the protein?

A: Yes. Shrimp or tofu work well here too.

20. Quinoa and Black Bean Salad

Looking for a lunch to go that still fuels your day? This Quinoa and Black Bean Salad fits. It packs protein and fiber without weighing you down. The bright lime and cilantro lift the flavors, and it stores well in the fridge for days.

Ingredients

– 1 cup cooked quinoa

– 1 can black beans, rinsed and drained

– 1 cup cherry tomatoes, halved

– 1/4 cup red onion, diced

– 1/2 cup corn, optional

– Juice of 1 lime

– Salt and pepper, to taste

– Fresh cilantro for garnish

Instructions

1. In a large bowl, combine quinoa, beans, tomatoes, onion, and corn.

2. Squeeze in lime juice and season with salt and pepper.

3. Toss gently until well mixed. Garnish with cilantro.

This dish works as a side or a light main. It stays fresh in the fridge for days and can be eaten cold or warmed.

Tip: swap in cucumber, bell pepper, or avocado for extra crunch. Great for meal prep and easy to pack for lunch.

Frequently Asked Questions:

– Q: Can I make this ahead?

A: Yes. It keeps for up to 3 days in the fridge.

21. Moroccan Spiced Chickpeas

Struggling to find a snack or lunch that is easy to grab and still keeps you full? These Moroccan Spiced Chickpeas fire up your taste buds with bold, warm flavors while staying high in protein and low in carbs. The chickpeas stay crisp on the outside yet soft inside. A bright hit of cumin, coriander, and paprika makes every bite feel comforting. Use them on a salad, in a wrap, or as a quick, tasty snack with a dollop of yogurt.

Here is the complete recipe you can follow right away.

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: Approx. 250 per serving

– Nutrition: Each serving has about 15 g of protein and 30 g of carbs

– Ingredients

– 2 cans chickpeas, drained and rinsed

– 1 tablespoon olive oil

– 1 teaspoon ground cumin

– 1 teaspoon ground coriander

– ½ teaspoon paprika

– Salt and pepper to taste

– Fresh cilantro for garnish

– Instructions

1. Preheat the oven to 400°F (200°C).

2. In a bowl, toss chickpeas with oil, cumin, coriander, paprika, salt, and pepper.

3. Spread in a single layer on a baking sheet.

4. Roast for 20 minutes until they turn crispy. Shake the sheet halfway for even browning.

5. Serve warm, topped with fresh cilantro. Pair with yogurt or a green salad for a complete meal.

– Storage and serving tips

– These chickpeas stay good in the fridge for about a week. Reheat in a quick 5 minutes at 350°F (175°C) or enjoy cold as a snack.

– FAQ

– Q: Can I use dried chickpeas?

– A: Yes. Soak and cook them first, then follow the recipe as written.

22. Caprese Salad Skewers

You want a lunch you can grab fast. You also want protein with few carbs. Caprese salad skewers fit those needs. They stay fresh and bright, even when you pack them ahead.

Here is why they work: simple ingredients, quick to assemble, and easy to customize. You can enjoy them cold or at room temperature. Perfect for meal prep.

Complete recipe

Ingredients

– 1 pint cherry tomatoes

– 8 oz fresh mozzarella balls

– Fresh basil leaves

– 2 tablespoons balsamic glaze

– Salt and pepper to taste

– Skewers

Instructions

1. Clean the tomatoes and basil. Pat dry.

2. On each skewer, thread a tomato, a basil leaf, and a mozzarella ball.

3. Repeat until all ingredients are used.

4. Drizzle with balsamic glaze and season with salt and pepper. Serve now or chill up to a day.

Nutrition and serving tips

– Servings: 4

– Prep time: 10 minutes

– Cook time: 0 minutes

– Total time: 10 minutes

– Calories per serving: about 180

– Protein: roughly 10 g

– Carbs: about 5 g

FAQ

– Q: Can I use regular tomatoes?

A: Yes, slice them into smaller pieces that fit the skewers.

23. Eggplant Pizza Bites

Craving pizza but watching carbs? These Eggplant Pizza Bites give you the taste you want with a lighter edge. They’re quick, easy to make, and great to snack on or pack for lunch. The eggplant acts as a sturdy base that stays firm and tasty. You can top them with whatever you like and keep them low in carbs.

Here is the complete recipe you can use today.

Recipe Overview

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: Approx. 200 per serving

– Nutrition: Each serving has about 10g protein and 13g carbs

Ingredients

– 1 large eggplant, sliced into rounds (about 1/2 inch thick)

– 1 cup low carb marinara sauce

– 1 cup shredded mozzarella cheese

– Toppings of your choice (pepperoni, olives, peppers)

– 1-2 teaspoons olive oil

– Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).

2. Brush both sides of the eggplant rounds with olive oil. Season with salt and pepper.

3. Bake 12-15 minutes until tender.

4. Remove from oven and top each slice with marinara, mozzarella, and your toppings.

5. Bake 5-10 minutes more until the cheese melts and edges brown.

6. Serve hot right away or store for later.

Tips: If you like a different bite, swap in zucchini rounds or portobello caps for a similar low carb base.

24. Roasted Red Pepper Hummus with Veggies

If you want a grab-and-go lunch that’s high in protein and low in carbs, this Roasted Red Pepper Hummus with Veggies fits the bill. It tastes bright and creamy, with a hint of smokiness from the peppers. Use it to brighten your midday meal or as a quick snack that powers you through the afternoon. Best of all, you can prep it once and keep it in the fridge for several days.

Recipe details

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 0 minutes

– Total Time: 10 minutes

– Calories: About 150 per serving

Nutrition: Each serving delivers about 5 g protein and 10 g carbs.

Ingredients

– 1 can chickpeas, drained and rinsed

– 1 roasted red pepper (jarred or homemade)

– 2 tablespoons tahini

– 2 tablespoons olive oil

– Juice of 1 lemon

– Salt and pepper, to taste

– Fresh veggies for dipping (carrots, cucumber, bell pepper)

Instructions

1) In a food processor, blend chickpeas, roasted red pepper, tahini, olive oil, lemon juice, salt, and pepper until smooth.

2) Scrape down the sides and blend again until creamy. If needed, add 1–2 tablespoons water to reach your preferred texture.

3) Transfer to a container. Serve with fresh veggies or use as a spread for low-carb wraps.

Tips and use

– Make ahead: store airtight in the fridge for up to 4 days.

– Quick flavor boost: a pinch of cumin or paprika adds depth.

– How to serve: dip crunchy veggies, drizzle on salads, or spread on a lettuce-wrap lunch.

FAQ

– Q: Can I use canned roasted peppers?

A: Yes. They work great and save time.

25. Cucumber & Turkey Roll-Ups

You want a lunch that travels well, is high in protein, and sticks to low carbs. These Cucumber & Turkey Roll-Ups fit that need. They stay crunchy, feel fresh, and don’t slow you down. Best of all, you can whip them up in minutes and grab a few on the go.

Here is why they work for busy days: they stay crisp, pack neatly in a bag, and give you steady energy.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 0 minutes

– Total Time: 10 minutes

– Calories: ~100 per serving

Nutrition Information

– Each serving has about 14g protein and 4g carbs

Ingredients

– 1 large cucumber

– 8 slices turkey breast

– 4 tablespoons cream cheese

– Optional: dill or chives for extra flavor

Instructions

1. Slice the cucumber lengthwise into thin strips.

2. Spread a thin layer of cream cheese on each turkey slice.

3. Place a cucumber strip on the edge of a turkey slice and roll up tightly.

4. Secure with a toothpick if needed.

5. Eat right away or chill for a quick lunch later.

Tips to customize

– Add sliced bell peppers for extra crunch.

– Swap turkey for chicken or ham to vary flavors.

Frequently Asked Questions

– Q: Can I use other deli meats?

A: Yes, chicken or ham also work well.

26. Coconut Curry Chicken

If you want a lunch that is quick, high in protein, and low in carbs, this Coconut Curry Chicken fits. The sauce is creamy from coconut milk and bright with curry. It cooks in one pan, so cleanup is easy. Next steps keep this meal simple for meal prep.

Here is the complete recipe you can rely on.

Complete recipe

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: approx. 350 per serving

Ingredients

– 1 pound chicken breast, cubed

– 1 can coconut milk (14 oz)

– 2 tablespoons curry powder

– 1 onion, chopped

– 2 cups spinach, roughly chopped

– Salt and pepper to taste

– Optional: cilantro for garnish

Instructions

1. Heat a large skillet over medium and cook the onion until soft.

2. Add the chicken and cook until browned on all sides.

3. Pour in the coconut milk and curry powder; stir to combine. Season with salt and pepper.

4. Simmer about 20 minutes until the chicken is cooked through.

5. Stir in the spinach until it wilts. Serve with cauliflower rice or steamed vegetables.

FAQ

– Q: Can I swap in other protein? A: Yes. Shrimp or tofu works well.

27. Lemon Garlic Shrimp & Broccoli

You want a quick, tasty lunch that fits a low-carb plan. This Lemon Garlic Shrimp & Broccoli is bright, simple, and fast to cook. It stays tender, keeps protein high, and uses just a few pantry staples. You can pair it with cauliflower rice or enjoy it on its own for a light meal that travels well in a lunch box. Next steps: cook this tonight and toss with cauliflower rice for tomorrow’s lunch.

Recipe Overview

– Servings: 2

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: about 300 per serving

– Protein: about 28g; Carbs: about 8g per serving

Ingredients

– 1 pound shrimp, peeled and deveined

– 2 cups broccoli florets

– 2 tablespoons olive oil

– 3 garlic cloves, minced

– Juice of 1 lemon

– Salt and pepper to taste

Step-by-step Instructions

1. Heat olive oil in a large skillet over medium heat.

2. Add minced garlic; cook about 30 seconds until fragrant.

3. Add shrimp; cook 2–3 minutes until pink and opaque.

4. Stir in broccoli and lemon juice; cook 3–5 minutes until broccoli is crisp-tender.

5. Season with salt and pepper; serve hot.

Tips

– Freeze extra shrimp for future meals.

– Leftovers keep in the fridge for up to 2 days.

Frequently Asked Questions

– Q: Can I use frozen shrimp?

– A: Yes. Thaw and drain before cooking.

Conclusion

Finding healthy, high protein, low carb lunches doesn’t have to feel like a chore. With these 27 recipes, you’ll be able to mix and match flavors and ingredients, ensuring that your meal prep is anything but boring.

Embrace the ease and convenience of on-the-go meals that fit into your fitness lifestyle and leave you feeling satisfied. Start prepping today and enjoy the deliciousness coming your way!

Frequently Asked Questions

What are some quick high protein low carb recipes for lunch?

If you’re in a rush, try recipes like Turkey & Spinach Roll-Ups or Egg Muffins with Veggies. Both are not only high in protein but also super easy to prepare and pack for on-the-go lunches. They keep you fueled without weighing you down!

How can I meal prep high protein low carb lunches for the week?

Meal prepping is a breeze with options like Grilled Chicken Caesar Salad or Cauliflower Fried Rice. Cook in bulk, divide into containers, and store in the fridge. Just grab a container when you’re ready to eat, and you’ll have a nutritious lunch ready in minutes!

What are some healthy lunch recipes that are also low carb snacks?

Absolutely! You can enjoy Spicy Chickpea Salad or Cucumber & Turkey Roll-Ups as both lunch and a snack. They’re nutritious and satisfying, making them perfect for any time of the day, while keeping your carb intake low!

Can I find vegetarian options in high protein low carb recipes for lunch?

Definitely! Recipes like Spaghetti Squash with Meat Sauce can easily be made vegetarian by substituting meat with beans or lentils. You can also try Eggplant Pizza Bites, which are delicious, filling, and packed with protein while being low in carbs!

How do I ensure my on-the-go lunches stay fresh?

To keep your lunches fresh, use airtight containers and consider adding an ice pack for perishable items. Dishes like Greek Yogurt Chicken Salad and Roasted Red Pepper Hummus with Veggies travel well and maintain their taste and texture, making them excellent choices for on-the-go meals!