High-Protein Lunch Ideas
Hit your protein goals and avoid an afternoon slump with these high protein lunch ideas that can meal prepped ahead of time or made in minutes for a quick lunch at home!
It’s no secret that we are currently all in love with protein. Protein cookies. Protein pancakes. Protein bites. Everywhere you look, protein seems to have found a way to be included in the recipe. As a dietitian, I love that people are beginning to lean in to the health benefits of protein because there are quite a few!
Protein is a macronutrient that, beyond providing our body with energy from calories, offers a host of other benefits including muscle maintenance, immune support, blood sugar regulation, appetite management, and more. Plus, it can be easy to sneak in to meals for a boost in nutrition!
As a registered dietitian, I’m constantly looking for ways to help people get key nutrients, like protein, onto their plate. While most people excel at making high protein meals for breakfast and dinner, lunches are often overlooked during the business of the day.
Looking for some lunchtime inspiration? Today I have rounded up some of my favorite high protein lunch recipes that can be meal prepped ahead of time or pulled together in a few minutes at home.
25 High Protein Lunch Ideas
I love to help people pack their lunches full of nutrients like protein, fiber, and colorful foods. A high protein lunch not only helps you hit your protein goals for the day, but it also can help stave off feelings of hunger, manage energy levels, and even help you stay within a calorie controlled diet!
What Is Considered A High Protein Diet?
While it does not have a formal definition, a high protein diet is simply when someone consumes more protein than the general recommendation for protein intake for their gender, body mass, and exercise level.
So what is the general recommendation for protein? The standard recommendation is to have about 10-35% of your daily calorie intake come from protein or to aim for the RDA for protein of .8g of protein per kilograms of body weight. People who exceed these numbers would be considered to be consuming a high protein diet.
Now, one thing that is important to recognize here is that I did not give you a hard and firm number of grams of protein to aim for in your high protein diet… and if you find recommendations like this online, remember that those have not been tailored to your body.
Protein intake should be highly individualized and the amount of protein that your own body needs depends on factors like age, exercise level, weight and body composition, diet quality, and more. Endurance athletes will require different amounts of protein than someone who sits in an office all day.
When I look at recommendations as a health professional, I like to use the .8 grams of protein per kilogram of bodyweight as a minimum and then move up from there. For most people who are semi-active, I recommend about 1.2-1.4 grams of protein per kilogram of body weight.
Creative Ways To Eat Cottage Cheese
Cottage cheese can boost your protein intake and here are a few different cottage cheese recipe ideas for you to try!
What Does A High-Protein Meal Look Like For Lunch?
As a registered dietitian, I build a high protein lunch the same way that I would build up a high protein dinner and that is by following the balanced plate method. I follow this method because, while it ensures that you are including a protein, it also includes other food groups that are essential for our health.
Here is the method I follow:
1 full plate= 1/4 plate of a high protein food + 1/4 plate of a high fiber carbohydrate + 1/2 plate of color from fruits and vegetables.
As I mentioned in the section above, finding a specific recommendation for grams of protein to eat needs to be tailored to your body. Generally speaking, I like to see meals have a minimum of 15 grams of protein or ideally over 20% of your personal daily value for protein intake.
Some of the recipes that I will share in this blog would be a “full plate” presented as one meal OR can be used to fill the protein section of your balanced plate during lunchtime.
What Are The Benefits Of High Protein Lunch
High protein meals have been shown to offer a wide array of health benefits like increased satiety, supporting muscle maintenance or growth, balancing blood sugars, and more. Some specific benefits from eating a high protein lunch would be:
1) Avoiding an afternoon slump
One of the reasons why people tend to experience an afternoon slump is because they simply run out of energy (or calories) by the time the afternoon hour roles around. Including a high protein lunch that is paired with high fiber carbohydrates gives your body the energy it needs to power through the afternoon.
2) Can minimize afternoon snacking
High protein meals have been shown to reduce hunger cues, a fact that is incredibly helpful if you find yourself snacking all afternoon. If you need ways to stop snacking, I recommend you try building up a high protein lunch to keep you feeling full and satisfied.
3) Better attention span
With more energy and balanced blood sugars, protein rich lunches can actually help you stay focused and attentive through work or school.
4) Helps you hit your protein goals
Finally, a high protein lunch can help you reach your protein goals for the day. Instead of trying to pack all of your protein in at breakfast or dinner, be sure to use your lunch hour and daily snacks to boost your protein intake.
Greek Yogurt Buffalo Chicken Dip
What’s A Good High Protein Lunch?
Alright, now let’s get to the list! If you are looking for a good high protein lunch recipe, here are a few ideas and recipes that you could try:
1) Southwest Chicken Salad
This high protein southwest chicken salad recipe has over 25 grams of satiating protein per serving. With protein from chicken, beans, and a southwest greek yogurt ranch dressing, this chicken salad can be served in a wrap, with crackers, or enjoyed with a fork for an easy high protein lunch.
High Protein Southwest Chicken Salad
INGREDIENTS
3 cups of cooked and shredded chicken
1/2 cup black beans, drained
1/2 cup sweet corn, drained
1/2 cup finely diced bell pepper
1 jalepeno, seeded and finely diced
1/3 cup finely diced red onion
1/4 cup finely diced cilantro
Juice of 1/2 a lime
1 cup greek yogurt southwest ranch dressing
Optional toppings: Shredded cheese, diced avocado, or tortilla strips.
Greek Yogurt Southwest Ranch Dressing
1 cup plain greek yogurt
1/2 - 3/4 cup water (to desired consistency)
Juice of 1 lime (or to taste)
1 tbsp honey
1 1/2 tbsp ranch seasoning mix
1 tsp cumin
1 tsp adobo chili powder
1/2 tsp smoked paprika
1/2 tsp ground coriander
1/4 tsp cayenne pepper
INSTRUCTIONS
Prep all of your ingredients and finely chop your vegetables. Add all of your ingredients to a medium mixing bowl and top with the lime juice.
In a small bowl, stir together your dressing ingredients. Pour the desired amount of dressing over your chicken salad and stir until thoroughly coated (be sure to add enough dressing!). Store your chicken salad in the refrigerator.
When ready to enjoy, add any desired toppings and serve cold with crackers, tortillas, or bell peppers!
2) Unstuffed Pepper Skillet
This deconstructed pepper skillet is a meal prep friendly recipe that would be perfect to prep on a Sunday and enjoy as a high protein lunch throughout your week. Ready in one pot, this deconstructed pepper skillet is full of convenient to use ingredients and takes minimal time to prep!
Unstuffed Pepper Skillet
INGREDIENTS
16 oz lean ground beef
1 tbsp taco seasoning
1 bag frozen bell pepper blend (14oz) *OR 3 full bell peppers, washed and diced.*
1 can black or pinto beans (15 oz), drained
1 can diced tomatoes (15 oz), drained
1 can mild diced green chiles (4 oz), drained
1 box Spanish rice of choice
1/4 cup chopped cilantro
1/2 cup - 1 cup cheddar cheese for topping
1 avocado, diced
INSTRUCTIONS
Add your ground beef and taco seasoning to a large skillet and cook over medium heat until cooked through (about 12 minutes). Set aside on a plate.
In the same skillet add your boxed rice, box seasoning packet, beans, tomatoes, bell peppers, green chiles, and cilantro. Add 2 cups of water then cover and cook over low/medium heat for 35 minutes, stirring occasionally. Your skillet is finished once all the water is absorbed and the rice is soft.
Top with your cheddar cheese and diced avocados. Enjoy!
3) Grinder Salad Wrap
This grinder salad wrap has all of the flavors of the classic grinder salad recipe but served as a delicious handheld. It’s the perfect recipe for a lunch at home and has 24 grams of protein per wrap!
Grinder Salad Wrap
INGREDIENTS
4 cups shredded iceberg lettuce
2 slices provolone cheese
2 to 3 slices of ham
2 to 3 slices of black pepper turkey
5 large sliced of salami
1/2 cup sliced cucumbers
Sliced tomato
1/3 cup peperoncini peppers
1 tbsp Italian seasoning
1/4 tsp salt
1/4 tsp pepper
1/4 cup light mayo
1 tbsp red wine vinegar
2-3 large wraps of choice
INSTRUCTIONS
Layer all of your ingredients onto a very large cutting board and chop into small pieces, tossing the ingredients into the dressing components as you chop.
Place 1/2 of the filling into one of your large wraps. Fold in the edges lengthwise then roll the tortilla over until it forms a wrap. Enjoy immediately!
4) Crockpot Marry Me Chicken Orzo
If you want a meal prep friendly lunch recipe that tastes like comfort food but nourishes like a healthy meal then you need to make this crockpot marry me chicken orzo. It’s creamy and delicious but made with no heavy cream for a higher protein comfort meal that you can enjoy all week long.
Crockpot Marry Me Chicken Orzo
INGREDIENTS
2 chicken breasts
Garlic salt and pepper
2 tbsp tomato paste
1 tbsp minced garlic
1/2 tsp red pepper flakes (optional and to taste)
1 small yellow onion, chopped
1 cup chopped sun-dried tomatoes (drained of oil)
8 oz chicken broth
1/2 cup whole milk
1/2 cup plain, full fat greek yogurt
1 1/4 cup dried orzo
1 cup shredded parmesan cheese
3 cups raw spinach
1 tbsp dried Italian seasoning
1 tbsp basil
INSTRUCTIONS
Add your chicken breast to your crockpot and lightly season both sides with garlic salt and pepper to taste.
Then add your tomato paste, minced garlic, red pepper flakes, chopped onion, chopped sun-dried tomatoes, and 1 cup of chicken broth to the crockpot. Lightly stir your ingredients then cover and cook on high for 2-3 hours until your chicken is fully cooked through and shreddable.
After 2 to 3 hours, remove your chicken from the crockpot and shred it into small pieces. Pour it back into your crockpot.
In a small bowl whisk together your whole milk and greek yogurt. Once combined, pour it into your crockpot. Note- you could substitute the whole milk and greek yogurt for 1 cup of heavy cream if you want to make the classic recipe.
Add your parmesan cheese, orzo, Italian seasoning, basil, and spinach to your crockpot. Stir until everything is fully combined and mostly submerged in the sauce. Cover, and cook on high for another 45 minutes to 1 hour or until your orzo is cooked.
Serve in bowls and top with parmesan cheese and additional basil. Enjoy!
5) Creamy Buffalo Chicken Salad
This creamy buffalo chicken salad recipe is made with only 6 ingredients, has over 30 grams of protein per serving, and tastes delicious on crackers, toast, or with crunchy vegetables!
Creamy Buffalo Chicken Salad
INGREDIENTS
3 cups cooked and chopped chicken
1/2 cup plain greek yogurt
1/2 cup buffalo sauce
1 cup chopped carrots
1 cup diced celery
1/4 cup finely chopped cilantro
INSTRUCTIONS
Finely chop your vegetables and cilantro.
Add your cooked chicken, yogurt, buffalo sauce, celery, carrots, and cilantro to a bowl then stir until well combined. Adjust flavors as needed.
Store in your refrigerator and enjoy throughout the week!
6) Bruschetta Caprese Chicken Cutlets
Using chicken cutlets in your high protein lunch recipe is an easy way to cut down on cooking time and get your lunch ready faster. With a simple but colorful bruschetta mixture topping, these bruschetta chicken cutlets are full flavor and nutrition that you’ll love having meal prepped throughout the week.
Bruschetta Caprese Chicken Cutlets
INGREDIENTS
For the chicken cutlets
2 chicken breasts, butterflied into 4 chicken cutlets
1 cup Italian breadcrumbs
2 eggs
3 tbsp butter
For the bruschetta caprese
2 cups chopped tomatoes (about a 16 oz grape tomato container)
12 oz marinated fresh mozzarella, drained.
1/4 cup roughly chopped basil
1 tsp garlic salt
1 tsp dried Italian seasoning
Balsamic glaze: 1 tbsp for tomato mixture and some to drizzle on the chicken.
INSTRUCTIONS
Preheat your oven to 375 and grease a 9x13 baking dish. Set the dish aside for future use.
Slice your two chicken breasts in half to make 4 chicken cutlets.
Whisk your 2 eggs in one bowl and add your breadcrumbs to a second bowl. Dip your cutlets in the egg first then evenly coat with the breadcrumbs, shaking off any excess crumbs. Set aside.
In a large pan, heat your butter until fully melted. Run the melted butter along the bottom of your pan until the bottom is coated. Add your chicken cutlets to the pan and cook until that side is browned and semi crispy (about 4 minutes). Flip your chicken cutlets and repeat on the other side (another 4 minutes).
Add your browned chicken cutlets to your 9x13 baking dish, cover with tin foil, and bake at 375 for 20-25 minutes or until your chicken reaches an internal temperature of 165.
Note: if you have very thinly sliced chicken, you may even want to temp check it after 15 minutes in the oven as it may bake even faster after being browned.
While your chicken bakes you can quarter your tomatoes, chop your mozzarella, and roughly chop your basil then add it to a medium sized bowl. Add your seasonings and a some balsamic glaze then mix until well combined.
Once your chicken is finished baking you can add it to a serving platter, cover with your bruschetta caprese, and evenly drizzle on some balsamic glaze. Enjoy!
7) Crockpot Salsa Verde Pork
This crockpot shredded pork is an easy high protein lunch recipe to meal prep on a Sunday and enjoy throughout your week. I love to make shredded proteins in the crockpot for an easy weekday lunch and this recipe is perfect for bowls, burritos, quesadillas, and more.
Shredded Salsa Verde Pork (Crockpot Recipe!)
INGREDIENTS
3 lb boneless pork shoulder
16 oz jar of salsa verde
Juice of 1 lime
2 tbsp cumin
1 white onion, diced
1/4 cup fresh cilantro
1 can pinto peans, drained
INSTRUCTIONS
Trim the pork shoulder of any excess fat then place the pork shoulder in your crockpot. Season with cumin then add the juice of 1 lime, 1 cup of salsa verde salsa, and your diced onion. Cook on low for 6-8 hours or until it reaches an internal temperature of 200-205 degrees and is easily shreddable.
Remove the pork from the crockpot, place it on a large cutting board, and use two forks to shred thoroughly. *Note that it is natural for the pork to release juices as it cooks. If desired, you can discard some of the juice while you are shredding your pork.
Place the shredded pork back in your crockpot and add the remaining 1 cup of salsa verde, 1/4 cup fresh cilantro (or to taste), and your drained can of pinto beans.
Place your crockpot on "warm" and warm for 30 minutes or until your salsa is fully warmed through. Enjoy!
8) Soy Salmon Nuggets
These soy salmon nuggets are quick to air fry at home and enjoy on a salad, bowl, or alongside some roasted vegetables for a boost in protein and healthy fats.
Air Fryer Soy Salmon Nuggets
INGREDIENTS
1 lb salmon
1/2 cup soy sauce
1/4 cup seasoned rice vinegar
1 tbsp brown sugar
1 tbsp minced garlic
INSTRUCTIONS
Remove the skin from your salmon and then cut your salmon into 2 inch squares.
Place your salmon in a bowl and add your soy sauce, rice vinegar, brown sugar, and garlic. Stir and evenly distribute your salmon so that all are in the marinade. Cover and let marinate for 30 minutes.
Preheat your air fryer to 375 for 2 minutes. Evenly layer your salmon bites into your air fryer basket, be careful to not overcrowd.
Spray with olive oil spray and air fry at 375 for 4 minutes.
After 4 minutes, gently flip your salmon pieces over, spray with olive oil spray again, and cook for an additional 3-4 minutes. Serve warm and enjoy! *cooking times will vary with the type of salmon you purchased and the size that you cut your squares so keep an eye on your squares!
9) Cheeseburger Bowls
Skip the fast food burgers during your lunch hour and make these easy cheeseburger bowls instead. Topped with a burger sauce, this recipe is a great lunch option for something that feels like comfort food and can be customized with your favorite burger toppings.
Cheeseburger Bowls
INGREDIENTS
16 oz lean ground beef
1/2 of a sweet onion, finely diced
1 tbsp butter
1 cup shredded cheddar cheese
1/2 cup bacon bits (about 10 pieces of cooked bacon. roughly chopped)
1 head romaine lettuce chopped (about 1-2 cups per bowl)
1 cup halved grape tomatoes
1/2 cup dill pickle chips
1/2 tsp onion powder
1/2 tsp garlic salt
1/4 tsp black pepper
Salt
Pepper
Optional mix ins: French fries, avocado, mushrooms, and more!
Smash Burger Sauce Recipe
1/2 cup low fat mayonnaise
1/4 cup no sugar added ketchup
2 tbsp dill relish
1 to 2 tsp sugar (to taste)
INSTRUCTIONS
If needed, cook your bacon until crispy then chop into bacon bits.
Add your ground beef to a large sauce pan and season with onion powder, garlic salt, and pepper. Brown over medium heat until fully cooked through (about 15 mintes). Once your meat is fully cooked then remove the pan from the heat, sprinkle on your cheddar cheese then cover and allow your cheese to melt.
Finely dice your onion and then add it to another sauce pan with butter. Cook until your onions are soft and caramelized (about 15-20 minutes).
While your beef and onions cook, chop all of your vegetables and mix together your burger sauce.
Add your lettuce, tomatoes, pickles, bacon bits, and any other mix ins you want to a dinner bowl. Top with with your burger toppings of choice.
10) High Protein Mac and Cheese
Have fun with your high protein lunch recipes with this creamy protein macaroni and cheese recipe. A creamy cottage cheese sauce made from blended cottage cheese, Fairlife milk, and cheddar cheese gives this pasta over 60 grams of protein. Building up a balanced bowl of pasta has never been more delicious!
High Protein Mac and Cheese
INGREDIENTS
16 oz cavatappi pasta, cooked and drained.
1 cup low fat cottage cheese
1 cup shredded fresh cheddar cheese (do not use pre-shredded)
1 cup plain, low fat Fairlife milk
1 tbsp butter
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp paprika
1/4 tsp black pepper
INSTRUCTIONS
Cook your pasta according to package instructions then drain and allow to mostly cool.
While your pasta cools, add all of your sauce ingredients to a blender or food processor and blend until smooth.
Add your noodles to a large sauce pan then pour in your cottage cheese sauce and stir until all the noodles are well coated. Turn your stove heat to low/medium heat for 5-10 minutes, stirring often, until your mac and cheese is warmed through. *you do not want to warm it over too high of a heat as this will cause your cottage cheese sauce to curdle.
Top with shredded cheese and serve immediately. Enjoy!
11) High Protein Chocolate Peanut Butter Smoothie
If you someone who prefers lighter meals for lunches then a high protein smoothie could be a good route for you to go! This high protein chocolate PB smoothie is easy to make, blends together quickly, and has 40 grams of protein to keep you full through the afternoon.
High Protein Chocolate Peanut Butter Smoothie
INGREDIENTS
1 cup Chocolate Core Power (or Fairlife Chocolate milk)
1 scoop chocolate protein powder
1 or 2 tbsp of peanut butter (to taste)
1/2 frozen banana
3/4 cup frozen riced cauliflower
1 medjool date (optional for sweetness)
INSTRUCTIONS
Add all of your ingredients to a blender and blend until smooth.
Pour into a glass and enjoy!
12) Healthy Chicken Bacon Ranch Sliders
Of course a sandwich option has to be on a lunch list and these healthy chicken bacon ranch sliders are the perfect high protein lunch option. With 20 grams of protein per slider, these baked sliders will keep you feeling full and pair well with a side of vegetables.
Chicken Bacon Ranch Sliders
INGREDIENTS
24 Kings Hawaiian Sweet Rolls
1 1/2 cup bacon bits (about 12 pieces of cooked bacon, chopped) plus some for topping
4 cups of finely shredded or chopped cooked chicken *You may use rotisserie chicken or cooked chicken breast for this recipe.
1 1/3 cups low-fat, plain Greek yogurt
2 tbsp Hidden Valley ranch dressing seasoning
1 tbsp fresh green onion (or to taste)
8 slices sharp white cheddar cheese
2 cups freshly shredded cheddar cheese
1 tbsp butter
1/2 tsp dried Italian seasoning
INSTRUCTIONS
Preheat your oven to 350 and pre-grease a 9x13 baking dish.
If you are going to make your own bacon bits, cook 12 pieces of bacon in a large saucepan over medium heat until crispy (about 20 minutes). Chop into small bacon bits then also chop your green onions.
Very finely shred or chop your cooked chicken. Note- the finer you shred your chicken, the easier your sliders will be to pull apart.
Combine your chicken, bacon bits, and green onions together in a medium bowl. In another small bowl, stir together your greek yogurt and ranch dressing seasoning mix. Add your greek yogurt ranch dressing to your chicken mixture and stir until combined.
Remove your hawaiian sweet rolls from the packaging and place on a cutting board, keeping the rolls together. Use a long serrated knife to slice your Hawaiian rolls in half, separating the top half from the bottom. Place the bottom half of your rolls in your pre-greased 9x13 baking dish.
Add a layer of sharp cheddar cheese slices to your rolls then add your chicken mixture, using clean hands or a utensil to evenly spread the chicken. Top the chicken mixture with freshly shredded cheddar cheese and replace the top half of hawaiian rolls.
Melt your butter and italian seasoning mixture together in a small, microwave safe bowl until your butter is fully melted. Brush the italian butter mix across the top of the rolls, covering each one thoroughly.
Bake your chicken bacon ranch sliders in the oven for 15-18 minutes or until your cheese is melted and the tops of the sliders are golden brown. If you prefer less crispy tops of the sliders, you may cover your baking dish with foil.
Garnish your sliders with extra green onions and bacon bits. To serve, serve the sliders directly out of the baking dish as pull apart sliders OR cut them into individual sliders, cutting along the pre-creased bun lines, and serving them on a platter. Serve warm and enjoy!
13) Barbecue Chicken Flatbread
Flatbreads are always an easy lunch to make during busy days and can be topped with any topping of choice to help you feel like you are eating something different every day.
Topped with a simple shredded barbecue chicken (that you can cook yourself or use a rotisserie chicken to save time), melty mozzarella cheese, and fresh cilantro, this barbecue chicken flatbread is one of my favorite ways to build up a healthy flatbread on a busy day.
Barbecue Chicken Flatbread
INGREDIENTS
2 chicken breast, cooked and shredded (or about 2.5 cups of cooked and shredded chicken)
1 1/2 cup barbecue sauce (added to taste)
2 cups shredded smoked gouda
1 cup shredded mozzarella cheese
1/2 cup finely diced red onion
1/2 cup finely chopped cilantro
4 round flatbreads
INSTRUCTIONS
Place your trimmed chicken breasts into a crockpot. Lightly season with salt and pepper, add 3/4 cup of water, and cook on high for 2.5 to 3 hours or until your chicken easily shreds. If you want to skip this step, use rotisserie or canned chicken.
Place your cooked chicken breasts in a bowl and shred thoroughly. Stir in your barbecue sauce, adding to taste. (Note- you will want ENOUGH bbq sauce because this sauced chicken will also act as the sauce for your flatbread).
Preheat your oven to 375 degrees and line a large baking sheet with foil. Place your flatbreads onto your lined baked sheet. Note: If you want crispier flatbreads, bake the flatbreads in the oven for 5-10 minutes BEFORE adding your toppings.
Add ~1/2 a cup of smoked gouda to each flatbread until the top is evenly covered.
Fully layer each flatbread with 1/2 cup of barbecue chicken.
Top each flatbread with 1/3 cup of shredded mozzarella cheese, 1/4 cup of finely diced onions, and 1/4 cup of freshly chopped cilantro, adjusting to taste. Option to drizzle some extra barbecue sauce over top each flatbread for extra flavor.
Bake your barbecue chicken flatbreads for 15-20 minutes or until your cheese is fully melted. Cut into triangles and enjoy!
14) Egg Salad with Dill Pickles
Coated in a dijon mustard cottage cheese sauce, this cottage cheese egg salad is full of chopped hardboiled eggs and diced dill pickles to give you the perfect bite. Plus, one serving of this egg salad has almost 20 grams of protein!
Egg Salad with Dill Pickles
INGREDIENTS
8 hardboiled eggs
1/3 cup finely diced dill pickles
1/2 cup cottage cheese
1/2 tbsp dill pickle juice
1 tbsp dijon mustard
3/4 tsp garlic powder
1/2 tbsp dried chives
1/4 tsp black pepper
INSTRUCTIONS
Peel your hardboiled eggs then roughly chop them and add them to a medium mixing bowl.
Finely dice your dill pickles and add them to your hardboiled eggs.
To a blender or blender cup add your cottage cheese, dill pickle juice, dijon mustard, and seasonings then blend until creamy and smooth. You may need to shake the cottage cheese sauce down near the blender blades to help it blend thoroughly.
Add your cottage cheese sauce to your egg salad and mix until everything is well coated. Top with dried chives and cracked black pepper and enjoy it on its own or serve it on whole grain toast!
15) One Pot Sausage Tortellini with Spinach
Coated in a high protein cottage cheese pasta sauce, this one pot sausage tortellini with spinach is a great dinner recipe that gives you delicious leftovers for lunch. It’s ready in under 40 minutes, full of nutritious ingredients, and leaves you with only one pot to clean!
One Pot Sausage Tortellini with Spinach
INGREDIENTS
16 oz mild Italian sausage
1 tbsp garlic
1/2 sweet onion, diced
1 family pack of cheese tortellini
1 can Italian stewed tomatoes
1 cup cottage cheese
1/2 cup whole milk
3 cups fresh or frozen spinach, roughly chopped
1 tbsp dried basil
1 cup mozzarella cheese for topping
INSTRUCTIONS
Place a large pan over medium heat then add your minced garlic, chopped onion, and Italian sausage. Brown for 10-12 minutes or until your onions begin to soften and your sausage is mostly cooked.
Reduce your heat to low and add your can of diced tomatoes (include the liquid!), cottage cheese, milk, spinach, basil, and tortellini. Stir all of the ingredients together then cover and simmer for 20-25 minutes, stirring occasionally, until your tortellini is softened.
Remove from heat and sprinkle your mozzarella cheese over the top. Cover and allow your pasta to stand for 5 minutes to let the cheese melt and sauce thicken. Serve warm and enjoy!
16) Buffalo Chicken Rice Bowls
These buffalo chicken rice bowls should be added to your meal prep for the week. Buffalo chicken tenders are served over a bed of rice and topped with crispy celery and thin carrots ribbons for the perfect high protein lunch that is slightly spicy and full of vegetables!
Buffalo Chicken Rice Bowls
INGREDIENTS
6 chicken tenders (or 2 breasts sliced into 3 small tenders)
1 cup finely crushed corn flakes
2 eggs
1/4 tsp paprika
1 cup Franks Red Hot Buffalo Sauce
1 cup cooked white rice
1 cup diced celery
1 cup diced carrots or carrot ribbons
Fresh cilantro
1 small avocado
Cilantro Avocado Dressing (or dressing of choice)
Optional: Avocado oil spray to make crispy chicken tenders
INSTRUCTIONS
Finely crush your corn flakes and add to a bowl. In another bowl, whisk your two eggs together with your paprika.
Dip your chicken tenders in the egg mixture then the corn flakes until thoroughly coated. You may need to press the corn flakes to the chicken to ensure they stick.
Spray your air fryer bin with avocado oil spray, add your chicken tenders, and lightly spray them with avocado oil spray. Air fryer at 375 for 10 minutes, flipping the chicken tenders and spraying them again after 5 minutes. Your chicken tenders should reach an internal temperature of 165.
Once they are finished cooking, toss your chicken tenders in your buffalo sauce until well coated.
Cook your rice according to package instructions and add to two bowls.
Chop your veggies, cilantro, and avocado and add to your two rice bowls.
Top your rice bowls with 2-3 buffalo chicken tenders and add your dressing. Enjoy!
17) Hot Honey Chicken Tenders
These crispy air fryer hot honey chicken tenders are an easy and versatile protein source to add to salads, bowls, and wraps. Chicken tenders coated in a flavorful corn flake crust then air fried to a crispy perfection and tossed in an easy hot honey sauce, this recipe is perfect for lunchtime!
Hot Honey Chicken Tenders
INGREDIENTS
2 chicken breasts, sliced into evenly sized chicken tenders that are 1-2 inches thick.
3.5 cups corn flakes
1/3 cup grated parmesan
1/2 cup all purpose flour
3 eggs, beaten
1/2 tsp onion powder
1/2 tsp garlic powder
Salt and pepper
1 tsp dried Italian seasoning
3/4 cup honey
1 to 2 tsp red pepper flakes (to taste)
*You will also want an avocado oil or olive oil spray to help crisp your tenders.
INSTRUCTIONS
Start by trimming your chicken breasts into evenly sized chicken tenders. For best results, identify the grain of your chicken breast and slice against it when cutting your tenders. Your chicken tenders should be roughly 5 inches in length and 1 to 2 inches thick.
In a medium sized bowl add your flour, onion powder, garlic powder, salt and pepper then mix together until well incorporated.
In another medium sized bowl, crack your 3 eggs and whisk until combined.
Add your corn flakes, grated parmesan, and italian seasoning to a food processor and pulse until it reaches a fine, breadcrumb like texture. Pour your corn flake mixture into a third medium sized bowl.
Take a chicken tender and toss it first in the seasoned flour, then dip in the egg mixture, then toss in the corn flake mixture pressing the corn flakes into your chicken tenders for an even coating. Shake off any excess and set your breaded chicken tender on a clean plate. Repeat until all of your chicken tenders have been breaded.
Preheat your air fryer to 375 for 2 minutes. Place 4-5 chicken tenders in your basket (be careful not to overcrowd them), spray with avocado oil spray, and air fry for 5 minutes. Note- You will need to air fry your chicken tenders in 2-3 batches.
Once your 5 minutes are up, flip your chicken tenders and spray again with avocado oil spray. Continue to air fry at 375 for another 3-5 minutes or until your chicken tenders are golden and crispy and your chicken has reached an internal temperature of 165 degrees. Set the cooked chicken tenders aside and repeat this process until all of your chicken tenders are cooked.
While your chicken tenders are cooking, add your honey and hot pepper flakes (to taste) to a small sauce pan and warm over medium heat until the honey begins to bubble. Set your hot honey aside and allow it to thicken.
Drizzle, dip, or toss your cooked chicken tenders in your hot honey and adjust the spice level to taste. Serve as is or pair with a dipping sauce of choice and enjoy!
18) Chicken Bacon Ranch Protein Pasta Salad
High protein pasta salad is always a great option for a protein lunch recipe. This chicken bacon ranch pasta salad is coated in a high protein greek yogurt ranch dressing and full of chopped chicken, creamy mozzarella, and crunchy bacon bits for a pasta salad recipe that you’ll love biting in to all week long.
Chicken Bacon Ranch Protein Pasta Salad
INGREDIENTS
For the Pasta Salad
5 cups cooked elbow noodles (about 3 cups uncooked)
2 cups chopped bacon bits (16oz of bacon, cooked and chopped)
3 cups cooked, diced chicken
3/4 cup finely diced red onion (or to taste)
8 oz mozzarella pearls, drained.
1 cup greek yogurt ranch dressing (or to taste)
For the greek yogurt ranch dressing
½ cup plain whole milk greek yogurt
1/3 cup cottage cheese (or mayo)
1/3 to 1/2 cup milk (adjust until you like the consistency)
1 tsp fresh lemon juice
1 tsp white wine vinegar
3/4 tsp dried dill
½ tsp dried parsley
½ tsp dried chives
½ tsp garlic powder
¼ tsp onion powder
1/8 tsp pepper
Other optional flavors
1 cup green peas
1 cup halved grape tomatoes
1 avocado, diced
3 green onions, chopped.
INSTRUCTIONS
Bring a large pot of water to boil and cook your noodles according to package instructions. Once cooked through, drain the water and set to the side.
While your noodles boil, place a large skillet over medium heat. Chop your bacon into small pieces and cook in the skillet until it reaches your preferred level of crispiness (about 10-15 minutes). Remove from the skillet and place on a plate with paper towels to absorb the extra grease.
Chop your cooked chicken, red onion, and any other flavor additions.
Add all of your greek yogurt ranch dressing ingredients to a blender and blend until smooth, adding milk until it reaches the consistency you prefer.
Add your noodles, bacon, chicken, red onion, and other ingredients to a large bowl. Add your greek yogurt ranch dressing and toss until fully coated. Top with extra cooked bacon and diced green onions for garnish. Enjoy!
19) Honey Cottage Cheese Bagels
If you like a quick and easy sweet breakfast then these honey cottage cheese bagels are for you! You can make your own high protein bagels or use a store-bought bagel and top it with high protein cottage cheese, cinnamon, and a drizzle of honey for a sweet high protein lunch thats ready in minutes.
Honey Cottage Cheese Bagel Recipes
INGREDIENTS
1 Daves Killer Bread Cinnamon Raisin Bagel
1/2 cup Good Culture Cottage Cheese (or preferred brand)
1 tbsp honey
Optional: 1 tsp red pepper flakes
INSTRUCTIONS
Plain Honey Cottage Cheese Toast
Toast your bagel then evenly divide your cottage cheese over the two halves.
Evenly drizzle your honey over the two halves. Enjoy!
Hot Honey Cottage Cheese Toast
Toast your bagel then evenly divide your cottage cheese over the two halves.
Evenly drizzle your honey over the two halves then sprinkle your red pepper flakes, adding more if desired. Enjoy!
20) Hot Honey Chicken Drumsticks
Baked chicken drumsticks are another high protein lunch favorite that is meal prep friendly These easy baked chicken drumsticks have a crispy bite and are coated in a delicious hot honey sauce. Don’t like spicy? Use regular honey instead!
Hot Honey Chicken Drumsticks
INGREDIENTS
Chicken Drumsticks
5 chicken drumsticks
2 tbsp olive oil
1 tsp smoked paprika
1/4 tsp cayenne pepper
3/4 cup Italian breadcrumbs
Hot Honey Sauce Recipe
1/3 cup honey
1 tbsp red pepper flakes
*use 1/2 tbsp red pepper flakes if you want mildly hot honey sauce
INSTRUCTIONS
Preheat your oven to 375 degrees and pre-grease a 9x13 baking dish.
Place your drumsticks in a large ziplock bag and add your oil, smoked paprika, and cayenne pepper. Seal and shake the bag until the drumsticks are well coated in oil and seasoning.
To your ziplock add your Italian bread crumbs, seal, and shake the bag until the drumsticks are well coated in breadcrumbs.
Place your drumsticks in the 9 x 13 baking dish and bake ay 375 for 45-50 minutes or until your drumsticks reach an internal temperature of 165 degrees F. (I highly recommend using a food thermometer to check your drumsticks)
While your chicken bakes, add your honey and red pepper flakes to a small sauce pan and warm over low/medium heat until your honey thins out and you are able to combine the ingredients.
Once your chicken is done baking, top with the hot honey sauce and enjoy!
21) Smash Burger Tacos
These smash burger tacos are a high protein lunch recipe with ground beef. All the flavors of a burger but served as a crispy handheld taco, you can whip these tacos up in a flash and customize them with your favorite burger toppings.
Smash Burger Tacos
INGREDIENTS
For the Smash Burger Tacos
4 soft taco flour tortillas
1 lb 93% ground beef
Sliced cheddar cheese
Shredded lettuce
Pickles
Tomatoes, chopped
1/2 a yellow onion
1 tbsp butter
Homemade burger Sauce
Homemade Burger Sauce
1/2 cup low fat mayo
1/4 cup ketchup
2 tbsp pickle relish
1 tsp sugar (or to taste)
INSTRUCTIONS
Finely dice your onion and add to a small saucepan. Add your butter. Stir regularly and cook over medium heat until your onions are softened and golden, about 15 minutes. Once fully cooked, remove from the heat and set aside.
While your onions cook, separate your ground beef into 4 equal sections.
Place one section of ground beef in the middle of one tortilla and press your ground beef into a thin layer, covering the tortilla surface but leaving 1/2 inch of uncovered tortilla on the border. *You want to press your ground beef thin, this will help it cook fast enough and makes it more similar to a smash burger.
Repeat Step 3 on the other 3 tortillas until you have 4 ground beef tortillas.
Heat a large pan over medium heat until it is warm. Place one of the tortillas in the pan, meat side down, and cook for 3-4 minutes or until your meat is thoroughly browned.
Flip your tortilla so the meat side is now facing up. Add one slice of cheddar cheese, cover, and cook until your cheese is fully melted. Remove the tortilla from the pan and set aside.
Using the same pan, repeat steps 5 and 6 until all of your smash burger tacos are cooked.
Add your shredded lettuce, tomatoes, pickles, and grilled onions.
In a small bowl, mix together your burger sauce ingredients then add a scoop to finish each taco. Serve warm and enjoy!
22) One Pan Coconut Lime Chicken
Ready in under 30 minutes, this one pan coconut lime chicken is easy to prep during your lunch hour and serve over rice or noodles. Tender chicken is coated in a coconut soy sauce that is bursting with fresh flavors from fresh lime juice and cilantro for an easy and versatile recipe or meal prepped protein.
One Pan Coconut Lime Chicken
INGREDIENTS
2 to 3 large chicken breast, chopped into 1 inch cubes.
1, 13.5 oz can coconut milk
1/4 cup chopped fresh cilantro
Juice of 1 lime
1/2 tsp lime zest
1/4 cup low sodium soy sauce
1 tbsp sriracha (optional)
1 tbsp diced shallot
1 tbsp ginger paste
Cooked rice for serving
INSTRUCTIONS
Slice your chicken breast against the grain into evenly sized, 1 to 2 inch cubes. Season your chicken cubes with garlic salt and pepper to taste.
Add oil off to choice to a large skillet and warm over medium heat for 5 minutes then add in your chicken. Cook your chicken until fully cooked through (about 12-15 minutes) then remove from the skillet and set aside.
Add your diced shallot, ginger paste, coconut milk, soy sauce, sriracha, lime, lime zest, and cilantro to the same skillet and bring the sauce to a simmer (about 5 minutes).
Reduce to low/medium heat, add back in your chicken, cover, and simmer for 10 minutes. Remove from the heat, cover, and allow your sauce to thicken slightly.
Serve with cooked rice and enjoy!
23) Cottage Cheese and Avocado Toast
With only 4 ingredients (3 if you want to make it REALLY simple), this spicy avocado cottage cheese toast calls is an egg-free, high protein breakfast or lunch that comes together in flash!
Avocado Cottage Cheese Toast
INGREDIENTS
2 pieces of sourdough bread (or bread of choice)
2/3 cup cottage cheese
1 small avocado, pitted and sliced into thin wedges.
2 tbsp crunchy chili onion (or to taste)
INSTRUCTIONS
Toast your sourdough bread until slightly crispy.
To each piece of toast add: 1/2 of the avocado slices, 1/3 cup cottage cheese, and top with 1 tbsp crunchy chili onion. Enjoy!
24) Zesty Honey Soy Chicken
This thinly sliced chicken breast recipe is perfect for lunchtime meal prep. High in protein and full of flavor, this chicken can be enjoyed with a knife and fork or served over rice, salad, or roasted vegetables for a high protein low carb lunch.
Zesty Honey Soy Chicken
INGREDIENTS
For the chicken
2.5 lbs of chicken (3 large breasts)
3/4 cup flour
5 tbsp butter
1 tsp salt
1/4 tsp black pepper
For the zesty soy sauce
1/2 cup low sodium soy sauce
5 tbsp butter
1/4 cup honey
1 lemon, juiced
INSTRUCTIONS
Preheat your oven to 375 degrees.
Place your 3 chicken breasts on a cutting board and, using a sharp knife, butterfly them in half horizontally to create 6 chicken cutlets.
In one bowl, melt your butter. In a second bowl, mix together your flour, salt and pepper.
Dip each chicken cutlet into the butter then toss in the flour until lightly and evenly coated, shaking off any excess. Place each coated chicken cutlet into a 9x13 baking dish, cover, and bake for 20 minutes.
While your chicken bakes, we are going to make the sauce. To a small sauce pan add your soy sauce, butter, lemon, and honey. Cook on low/medium heat until the sauce comes to a simmer then remove from the heat.
Once your chicken has baked for the initial 20 minutes, evenly pour the sauce over the chicken. Bake uncovered for another 10-20 minutes or until the chicken is fully cooked through, spooning the sauce over the chicken occasionally. Enjoy! *use a food thermometer to monitor your chicken as it may bake at different speeds depending on oven and chicken thickness.
25) High Protein Egg Bites
Typically limited to breakfast time, these cheesy cottage cheese egg bites are blended to perfection and are perfect for an easy lunch. With 100 calories and almost 9 grams of protein per egg bite, this recipe is a high protein lunch recipe with no meat and no protein powders!
High Protein Egg Bites
INGREDIENTS
8 eggs
1 cup cottage cheese
1/2 tsp seasoned salt
1/4 tsp black pepper
1 cup freshly shredded cheddar cheese
INSTRUCTIONS
Preheat your oven to 300 degrees.
Crack all of your eggs into a blender then add your cottage cheese and seasonings. Blend until smooth.
Using a silicone muffin pan (or a classic muffin pan with silicone muffin liners), pour your cottage cheese egg mixture into each slot. Fill each 3/4 full.
Evenly sprinkle your freshly shredded cheddar cheese into each muffin cup.
Bake for 30-35 minutes or until your egg muffins are set. Enjoy!
The takeaway:
High protein lunch recipes can be meal prepped ahead of time or prepared in minutes at home to help you hit your protein goals while feeling full and satisfied throughout your afternoon!
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Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!