35+ Quick and Healthy High Protein Lunch Ideas

Want to increase your protein intake? We rounded up over 35 of the best high protein lunch ideas to help you reach your health and wellness goals, and stay full and alert all afternoon long!

Collage of four images for 35 plus High Protein lunch ideas.

One of our biggest requests this year has been more high protein recipes – and for good reason! Protein is such an important part if any healthy diet, especially for woman. Having protein at your midday meal is a great way to ensure you are getting enough throughout the day.

Table of Contents

Protein is essential for many things including:

keeping you full and satisfied, since it takes longer to digest than carbohydrates.
building and maintaining muscle mass.
improving cognitive function, mental clarity and focus (aka no three o’clock slump!)
regulating blood sugar level, as it helps to slow down the absorption of carbs and helps to prevent blood sugar spikes and crashes.

Eating more protein at your midday meal is great way to make sure you are getting enough throughout the day! And to make it as easy as possible for you, we have rounded up our favorite high protein lunch ideas from Confessions and around the web that are both delicious and healthy, too!

Let us know what your favorites are!

Warm High Protein Lunch Ideas

These recipes are perfect for meal prep! Divide them up into your favorite meal prep containers, heat, and enjoy delicious and filling high-protein lunches every day of the week.

Taco Casserole

Taco Casserole uses tomatoes, bell peppers, quinoa, and ground turkey to make a simple and delicious meal that is filled with fiber and protein power. Perfect as a filling in tacos, on nachos, or in lettuce wraps for some extra veggies! Protein: 37 grams per serving

A plate of ground chicken stir fry on a bed of brown rice and stopped with steamed green beans.

Ground Chicken Stir Fry with Green Beans

Ready in less than 30 minutes, this stir fry with lean ground chicken and green beans is a one pan version of my super popular Asian Chicken meatballs recipe. It's delicious alone or with brown rice or cauliflower rice. Protein: 25 grams per serving with 1/2 cup brown rice

Air Fryer Chicken Tenders with Everything Bagel Seasoning + Maple Mustard Sauce

Serve up this everything bagel chicken with a side of salad or raw veggies and the sweet and tangy Maple Mustard Dipping Sauce, for a delicious and easy meal prep lunch! Protein: 25 grams per serving

Sloppy Joe Stuffed Sweet Potatoes

One of my favorite recipes to meal prep for lunch, these Sloppy Joe stuffed sweet potatoes are a protein and fiber powerhouse – keeping you full until dinner! Protein: 24 grams per serving

Instant Pot Chicken Tortilla Soup

A longtime reader lunch favorite, this Chicken Tortilla Soup is easy, healthy, and delicious! Protein: 22 grams per serving

Low Carb Lasagna Stuffed Zucchini Boats

These Low Carb Lasagna Zucchini Boats are perfect for lunches and packed with protein thanks to ground meat and cottage cheese! Protein: 27 grams per serving

Easy Instant Pot Chicken Curry and Rice

This Instant Pot Chicken Curry Recipe with Rice is one of my favorite high-protein recipes! Gluten free, dairy free and packed with nutrients from hidden veggies, it's perfect for an easy meal prep lunch! Protein: 30 grams per serving

Hot Honey Pizza with Ricotta

Love having pizza for lunch – and this one is full of protein thanks to low-fat dairy like Greek yogurt, mozzarella cheese, and ricotta! Protein: 23 grams per pizza

Healthy Chicken Lettuce Wraps

These Healthy Chicken Lettuce Wraps are a healthy copycat recipe that you can make easily at home in just minutes! With lots of lean protein and veggies, these Healthy Chicken Lettuce wraps are perfect for a light and tasty lunch. Protein: 22 grams per serving

Salsa Verde Soup topped with cilantro, green onion, avocado, cheese, Greek yogurt, and homemade tortilla strips.

Salsa Verde Chicken Soup

This Easy Salsa Verde Chicken Soup recipe is full of protein and full of FLAVOR! And the best part? It comes together super fast in your pressure cooker, slow cooker, or stovetop for a quick meal prep lunch idea! Protein: 37 grams per serving

Healthy Instant Pot Chili Mac

This Healthy Instant Pot Chili Mac is the perfect pairing of two of my favorite meals: chili and mac and cheese. This lightened up comfort food favorite is full of veggies and lean protein to keep you full all afternoon! Protein: 45 grams per serving

Healthy Buffalo Chicken Dip

Dip for lunch? Sign me UP! This Healthy Buffalo Chicken Dip Recipe is a lighter version of everyone's favorite gameday appetizer, but you'd never know it was good for you! Enjoy with mini bell peppers, crackers, or with tortillas for a lunch you will look forward to all week! Protein: 37 grams per serving

BBQ Chicken Stuffed Zucchini Boats

Tender zucchini boats are stuffed to the brim with juicy shredded chicken breast, tangy BBQ sauce, melty cheddar cheese, and savory red onions. A delicious, low carb high protein lunch option! Protein: 42 grams per boat

Sausage and Cauliflower Casserole

Sausage and cauliflower casserole is a healthy lunch recipe that is packed with protein. It's rich and creamy, and filled with sausage, cauliflower, ricotta cheese, and some healthy greens. Protein: 28 grams per serving

Easy Chicken Taco Soup Recipe | Evolving Table

Chicken Taco Soup is a flavorful combination of chicken, broth, corn, beans, salsa, and seasonings simmered in a Dutch oven on the stove top. A great protein-packed lunch! Protein: 33 grams per serving

High Protein Mac and Cheese | My Sequined Life

With plenty of cheese sauce for leftover portions to reheat nice and creamy, this bold and flavorful high protein mac and cheese is a lunch or dinner family favorite! Protein: 30 grams per serving

Salsa Lime Chicken

One of my go-to lunches are DIY Chicken Burrito Bowls using this Salsa Lime Chicken! Add your favorite toppings – I love black beans, rice, Greek yogurt or sour cream, and lots of fresh pico de gallo- and enjoy a yummy lunch that will keep you outta that drive through line! Protein: 24 grams per serving

Taco Stuffed Acorn Squash

I love making Stuffed Acorn Squash for lunches – and this one in particular has TONS of protein and is one of my all time favorite flavor combos! It's a MUST try! Protein: 45 grams per serving

Mediterranean Stuffed Spaghetti Squash Bowls

These Mediterranean Stuffed Spaghetti Squash Bowls incorporate so many veggies, diced chicken breasts, and yummy homemade Tzatziki dressing made with Greek yogurt – it's the perfect spaghetti squash recipe to make ahead for work week lunches! Protein: 52 grams per serving

Chicken and Veggie Stir Fry

This Chicken and Veggie Stir Fry is light and delicious and totally customizable with your favorite protein, veggies, and rice! The perfect easy, make ahead meal prep lunch. Protein: 31 grams per serving

Creamy Tahini Pasta | Nibble and Dine

This quick and easy lunch idea comes together in only about 25 minutes! You need only 7 basic ingredients to make this creamy tahini pasta – the secret ingredient is Greek yogurt! Protein: 22 grams per serving

Easy Salsa Verde Chicken

This Easy Salsa Verde Chicken can be made in your Instant Pot or slow cooker with just THREE ingredients. This tasty chicken recipe is perfect for putting in tacos, taquitos, tostadas, burrito bowls, and more! Protein: 24 grams per serving. Add in some black beans for another 8 grams of protein!

Beef and Broccoli

No need to order out! This delicious Instant Pot Beef and Broccoli is a healthier spin on the take-out favorite! It's gluten-free, dairy-free, 21 Day Fix approved, and oh-so-easy-to make in the Instant Pot! Protein: 40 grams per serving

Easy Taco Skillet

This easy Taco Skillet recipe is high in protein thanks to ground turkey and beans. One of my favorite lunches to prep ahead for the week. Top with low fat Greek yogurt for extra protein. Protein: 41 grams per serving

Cold High Protein Lunch Ideas

No microwave? Eating on the go? No problem! These high protein recipes can be eaten cold or at room temperature without any need for heating! Perfect for busy days!

Mediterranean Bowl with chicken, hummus, veggies, and tzatziki dressing.

Chicken Quinoa Mediterranean Bowl

This Chicken Quinoa Mediterranean Bowl comes together quickly, it's packed with flavor, and it's SO filling, thanks to it being over 50 grams of protein per serving! One of my favorite easy lunch recipes to meal prep! Protein: 53 grams per serving

Chicken Salad with Grapes

Loaded with juicy chicken, tart slices of granny smith apples, sweet red grapes, crunchy celery, and just a touch of mayo and greek dressing to hold it all together, the classic chicken salad is taken to the next level. Not only is it delicious, it's full of protein power, too! Protein: 28 grams per serving

Bowl with an Italian Chopped Salad on a white marble countertop.

Italian Chopped Grinder Salad

This hearty Italian Chopped Grinder Salad Recipe is the perfect high protein, no-cook lunch or dinner. With crunchy lettuce, fresh tomatoes and cucumbers, nitrate-free genoa salami, and a homemade Italian vinaigrette, this chopped salad tastes like your favorite Italian deli sandwich without the hoagie roll. Protein: 22 grams per salad

Bowl of Copy Cat Panera Cobb Salad ingredients.

Panera Green Goddess Salad

This copycat recipe for Panera Green Goddess Salad with lean chicken breast and crispy bacon and topped with Panera's signature pickled onions and famous green goddess salad dressing is the most delicious cobb salad ever. It's a low carb, high protein, perfect for meal prep, lunch or dinner that you can make right at home! Protein: 38 grams per salad

Mason Jar Salad Recipes with Homemade Ranch

These Mason Jar Salad Recipes with Homemade Ranch are an awesome meal prep lunch! Packed with veggies, chicken, and a Greek yogurt based dressing for extra protein! Protein: 39 grams per salad

Chicken Caesar Pasta Salad

This high protein Chicken Caesar Pasta Salad is perfect for a summer potluck or for meal prep! Made with juicy chicken, a homemade creamy caesar dressing, salty parmesan, and my favorite high protein chickpea pasta, this salad is totally satisfying. Protein: 46 grams per serving

Kale Caesar Salad

This yummy Kale Caesar Salad is the perfect high protein SweetGreen copycat recipe that you can enjoy from the comfort of your own kitchen in just minutes. A fresh mix of both kale and romaine lettuce, juicy chicken, crunchy Parmesan crisps, and tangy Caesar dressing will have your mouthwatering. Protein: 34 grams per salad

Hard Boiled Eggs for Egg Salad

Make a high protein egg salad using hard boiled eggs – one of my favorite quick and easy proteins! Protein: 13 grams for 2 eggs

Close up photo of restaurant style buffalo chicken salad topped with a healthy greek yogurt ranch.

Chopped Buffalo Chicken Salad

This homemade chopped buffalo chicken salad recipe is made with crisp, fresh vegetables, bite-size pieces of buffalo chicken, creamy avocado, tangy blue cheese, and a homemade ranch dressing. You can get all the flavors of this favorite restaurant salad right at home! Protein: 32 grams per serving

Spinach Beet and Chicken Power Salads | Healthy Seasonal Recipes

This high-protein meal prep salad with chicken, beets, and a homemade olive oil based dressing is delicious and filling! Protein: 30 grams per serving

Buffalo Chicken Salad | The Clean Eating Couple

The best Buffalo Chicken Salad Recipe! Easy to make and healthy, learn how to make buffalo chicken salad for a delicious, quick meal! Protein: 47 grams per serving

Protein Snack Pack | The Forked Spoon

Protein Snack Packs filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious lunchtime meal-prep solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park. Protein: 34 grams per serving

Easy Mediterranean Chickpea Salad

This Easy Gluten-free Mediterranean Chickpea Salad is one of my favorite things to whip up for meal prep lunch. Chickpeas are a great plant based protein source. Eat this salad as is or pair with an additional protein topping – think hard-boiled egg, shrimp, or chicken- for more grams per serving! Protein: 14 grams for 2 cups of salad.

Avocado, Mango and Quinoa Salad

This high protein salad is so simple to assemble, especially if you have quinoa and chicken already prepped in the fridge! Avocado, mango, quinoa, chicken, goat cheese, and greens make the most delicious combination for a light, fresh, and filling lunch. Protein: 49 grams per serving

The GREATEST Tuna Salad Sandwich | Fantabulosity

This tuna salad sandwich recipe will become your new favorite! Red onion, sweet pickle relish, celery, and a few simple spices will combine for INCREDIBLE flavor! Protein: 21 grams per serving

10 Minute Chickpea Tuna Salad | Dishing Out Health

Enjoy this 10 Minute Chickpea Tuna Salad for a wholesome, make-ahead high protein lunch. Easy to make and filled with protein-rich ingredients. Protein: 16 grams per serving.

Simple Sardine Salad | Running to the Kitchen

Enjoy all the benefits of heart-healthy, omega-3 filled wild sardines in this simple sardine salad that packs a flavorful punch! Protein: 21 grams per serving

5-Minute Buffalo Chicken Wrap | Everyday Family Cooking

A quick and easy buffalo chicken wrap recipe made in 5 minutes. It uses only 5 ingredients and is delicious hot or cold! Protein: 18 grams per wrap

Pesto Chicken Salad with Avocado

A quick and easy Pesto Avocado Chicken Salad recipe requires only 5 basic ingredients and is just so delicious! Chilled, refreshing, no cook! Protein: 41 grams per serving

Note: These recipes are guidelines and not professional medical advice. It’s always a good idea to check with your doctor regarding your diet and daily food intake.