When on a low-carb diet, it’s crucial to maintain sufficient protein intake, especially when you’re physically active. The good news is that these 23 high-protein, low-carb lunch recipes cater specifically to this need.
Perhaps you’ve found yourself succumbing to the vending machine’s allure during your afternoon slump? This might be attributed to the carbohydrate-heavy meals you’ve been consuming for lunch.
High carb intake can lead to a sugar rush, followed by a crash that drives you to reach for comfort foods like chocolate. Moreover, if your lunches lack sufficient protein, you may not feel as full due to protein’s inherent satiety effect among macronutrients.
Today, I’m delighted to share these high-protein, low-carb lunch ideas, which not only tantalize the taste buds but also help curb those pesky mid-afternoon cravings.
Beef Tenderloin & Vegetable Stir Fry
If you’re craving Chinese food but want to skip the takeout, consider making a stir-fry with beef tenderloin and vegetables instead. The dish offers a flavor boost from the beef’s tenderness and the addition of snow peas, broccoli, and red bell pepper, which provide freshness and nutrients. A key component is the stir-fry sauce, made with hoisin sauce, sesame oil, brown sugar, cayenne pepper, ginger, and black pepper – each ingredient contributes to a harmonious balance of umami, sweetness, and heat. To make this recipe, you’ll need various ingredients, so it’s essential to have reliable measuring spoons that won’t rust. Additionally, consider serving the dish with fried rice or cauliflower fried rice for a satisfying meal. You can use pre-packaged cauliflower rice or prepare it from scratch by processing cauliflower into small pieces until they resemble rice. As an environmentally conscious option, you may want to reduce your beef consumption and explore plant-based alternatives. This recipe’s nutritional breakdown per serving is as follows: Calories 358, Fats 9.9g, Protein 51.9g, Carbs 14.2g, Fiber 4g, Sugar 4.6g.
Spicy Tofu Steak Recipe
As the trend towards plant-based eating continues to grow, it’s no wonder why. Not only can a well-planned vegetarian diet help with weight loss, but it also provides a sustainable solution for our planet’s health. And the best part? It’s incredibly easy to get started.
Keto Crustless Quiche With Chorizo & Goats Cheese
The weekend’s arrival often brings a welcome respite from the hustle and bustle of daily life. As you indulge in a relaxing morning, it’s only natural to crave a satisfying brunch or lunch option. This quiche recipe, packed with the savory flavors of spicy chorizo, meaty mushrooms, creamy goat cheese, and fresh spinach, is the perfect solution. While it may require more than two hours of preparation time, the majority of this period is dedicated to baking, making it a worthwhile investment for your taste buds. Savored on its own or paired with a refreshing side salad, this quiche is sure to hit the spot. Per serving, you can expect: Calories: 213, Fats: 16g, Protein: 14g, Carbs: 3g, Fiber: 1g, Sugar: 1g.
Tricolour Frittatas
Are you a parent struggling to get your kids to eat their veggies? You’re not alone. It’s easy for little ones to become resistant to healthy eating, especially when it comes to greens. The solution lies in cleverly incorporating those very same veggies into dishes that are both delicious and kid-friendly. Enter tricolour frittatas – a game-changing breakfast or brunch option that will satisfy your children’s hunger while keeping their taste buds engaged. Not only do these egg-based wonders boast impressive protein and fat levels, making them incredibly filling, but they’re also a great way to get in some extra nutrition without feeling like you’re forcing the issue. And the best part? They can be enjoyed at any time of day – so go ahead and serve them up for breakfast or as an afternoon snack.
Instant Pot Salsa Chicken Lettuce Wraps
I’m a huge fan of wraps, and I’m sure many of you are too. Their portability makes them perfect for eating on-the-go. However, as someone who’s mindful of carb intake, I’ve been looking for ways to make them more balanced. That’s where these salsa chicken lettuce wraps come in – they’re not only delicious but also surprisingly filling and low in calories, making them an ideal option for those watching their diet. What I love most about this recipe is that it can be prepared in just 15 minutes flat, thanks to the magic of my Instant Pot. This pressure cooker is a game-changer when it comes to cooking proteins like meat, chicken, or dried beans quickly and efficiently. If you’re looking to incorporate more high-protein meals into your diet, having an Instant Pot can be a lifesaver. And if you don’t have one yet, I’ve heard that there’s currently a great deal available on this particular model. Per serving, this recipe yields: 158 calories, 3g of fat, 26g of protein, 6g of carbs, 2g of fiber, and 3g of sugar.
Chicken Salad
Chicken breasts are a weight loss powerhouse due to their high protein content, which keeps you full and satisfied. What’s more, they’re relatively low in fat, making them an attractive option for those looking to trim down. However, even the most enthusiastic fans of lean poultry may find themselves yawning at the thought of plain old chicken breasts. Not so with this delectable chicken salad recipe! The addition of Greek yogurt adds a rich and creamy texture, while the sweetness of red grapes and crunch of green bell peppers provide a delightful contrast. Meanwhile, the fresh sage and thyme infuse the dish with a savory flavor that will have you coming back for more – and not just because it’s good for you. With only 129 calories per serving, you can indulge in seconds (or thirds, or fourths…) without guilt. Enjoy this chicken salad on its own or use it to make tasty lettuce wraps. Check out our collection of high-protein salads for even more healthy and delicious options.
Cheesy Spinach & Mushroom Breakfast Casserole
When hosting overnight guests, breakfast preparation can be a daunting task. Instead of scrambling to cook multiple meals, consider whipping up this satisfying breakfast casserole that serves 12. Its abundance ensures everyone gets a hearty start, with potential leftovers for those who simply can’t get enough. The best part? This dish is not only delicious but also packed with essential nutrients. Vitamins A and C provide a boost to the immune system, while calcium supports strong bone health. With its impressive nutritional profile, this casserole has become a staple in many households. Here’s the breakdown: per serving, you can expect 241 calories, 18g of fat, 16g of protein, 5g of carbohydrates, 1g of fiber, and only 2g of sugar.
Pea Feta & Mint Frittata
In today’s fast-paced world, it’s not always feasible to savor a leisurely lunch. However, that doesn’t mean we have to sacrifice quality and flavor. To bridge the gap between ideal and reality, I’ve developed a recipe for frittata cups that are both delicious and convenient.
These bite-sized treats boast a perfect balance of flavors, with the savory tang of feta cheese complemented by the natural sweetness of peas. A sprinkle of fresh mint adds an unexpected layer of depth. And the best part? They’re surprisingly easy to prepare.
To start, preheat your oven to 375°F (190°C). Next, grease a mini muffin tray or use a silicone alternative for effortless cleanup. Simply pour in your egg mixture and bake for approximately 15 minutes, or until the eggs are fully cooked. Voilà ! A satisfying and nutritious meal that’s ready when you need it most.
Nutritional Information (per serving):
Calories: 134
Fats: 8.5g
Protein: 10.6g
Carbs: 3.1g
Fiber: 0.8g
Sugar: 1.4g
Keto Chicken Soup Recipe
Indulge in a soothing bowl of homemade chicken soup, reminiscent of a doctor’s prescription. This comforting recipe is teeming with tender shredded chicken and an assortment of vegetables, including celery, leeks, zucchini, cabbage, and rutabaga. These nutritious additions provide a substantial boost of immune-boosting Vitamins A and C.To enhance the creamy texture, blend the soup using an immersion blender, taking care to avoid using a regular blender due to the risk of hot liquid explosion. Alternatively, you can enjoy the soup as is, or add Shirataki noodles for a low-carb twist.These unique noodles contain zero net carbs, are calorie-free, and function as prebiotics, feeding the beneficial bacteria in your gut. A healthy gut microbiome has been linked to various health benefits, including a strengthened immune system.For those interested in stocking up on Shirataki noodles, you can find them here. Per serving, this recipe yields:* Calories: 274* Fats: 9g* Protein: 34g* Carbs: 12g* Fiber: 3g* Sugar: 6g
Easy Collard Green Wraps
I’m a big fan of wraps, who isn’t? However, our love for them is often met with disappointment when we realize that traditional wraps are typically made with flatbreads like tortillas, which can be a carb-heavy affair. A single medium-sized tortilla can contain over 20 grams of net carbs – a significant amount. But what if you could have the flavors and satisfaction of a wrap without all the excess carbohydrates? Enter collard green wraps! By using blanched collard greens as the ‘wraps’, you can enjoy delicious fillings like turkey breast slices, crunchy cucumbers, creamy mayo, and sweet red onions, all while keeping your carb intake in check. And it’s not just about cutting carbs – collard greens are also a nutritional powerhouse, providing a boost of fiber to keep you full, as well as calcium, magnesium, and phosphorus for strong bones. Plus, they’re an excellent source of Vitamin K, which helps with blood clotting. Per serving, these wraps come in at 165 calories, with 8g of fat, 19g of protein, 5g of carbs, and 1g of fiber – not too shabby! With a sugar content of just 2g, you can indulge guilt-free.
Keto Avocado Bacon Chicken Salad
Imagine a symphony of flavors and textures, with the rich notes of crispy bacon, tender chicken, creamy avocado, crunchy celery, and sharp cheddar cheese all harmonizing together in perfect culinary harmony. This salad is more than just a delicious combination – it’s also a nutritional powerhouse, providing nearly a quarter of your daily fiber intake per serving, along with heart-healthy monounsaturated fats. To make this masterpiece, you’ll need already cooked chicken, which can be easily substituted with leftover Rotisserie chicken if needed. With its impressive nutrition profile and irresistible taste, this avocado bacon chicken salad is sure to become a favorite. According to the recipe, one serving yields: Calories: 640, Fats: 38g, Protein: 57g, Carbs: 9g, Fiber: 6g, Sugar: 2.5g
Meal Prep Low Carb Big Mac Salad Jars
Indulge in the flavors of a Big Mac without the guilt. This salad jar recipe is a game-changer for anyone craving that iconic burger taste. The combination of savory ground beef, fresh tomatoes, crunchy lettuce, tangy dill pickles, and melted cheddar cheese is a match made in heaven. But what really takes it to the next level is the homemade Big Mac sauce – a simple mixture of mayonnaise, ketchup, and relish that adds a richness and depth to the dish. With its generous serving size, this recipe yields: Per Serving: Calories: 426, Fats: 28g, Protein: 29g, Carbs: 15g, Fiber: 2g, Sugar: 9g.
Easy Low Carb Buffalo Chicken Lettuce Wraps
If you’re a spice enthusiast, these wraps are sure to tantalize your taste buds. The combination of tender chicken, sweet red onions, creamy avocado, juicy cherry tomatoes, cheddar cheese, and a dash of Frank’s Red hot sauce creates a symphony of flavors that will leave you craving more. What’s particularly impressive is the dish’s convenience – it can be prepared in just 15 minutes, making it an ideal option for busy weekdays when you need a quick and satisfying lunch.
Cheesy Bell Pepper Keto Nachos
Game day is always a thrill, surrounded by loved ones and the excitement of cheering on your favorite team. And let’s not forget the delicious food! For those looking for a healthier twist on traditional nachos, these bell pepper keto nachos are a game-changer. The combination of melted cheese, nicely browned beef, and crunchy bell peppers is a match made in heaven. In fact, I prefer them to regular nachos because the added freshness and nutrition from the bell peppers can’t be beat. This recipe uses ground beef, but feel free to mix things up with ground chicken or pork for a different flavor profile. With a per serving nutritional breakdown of 419 calories, 28g of fat, 34g of protein, 7g of carbs, 2g of fiber, and only 3g of sugar, you can indulge in these tasty nachos without guilt. Simply follow the recipe to create this mouth-watering dish.
Thai Chicken Salad
Indulge in the flavors of Thailand with this mouth-watering salad, a harmonious blend of textures and tastes that will leave you craving more. The combination of coleslaw mix and red bell pepper adds a refreshing crunch, while tender chicken provides a satisfying bite. A sprinkle of roasted peanuts adds an extra layer of depth, and the jalapeno peppers bring a spicy kick for those who like a little heat. But it’s the homemade peanut sauce that truly brings everything together – rich, creamy, savory, and with just the right amount of umami flavor, you’ll be hooked and want to drizzle it over every dish. Nutritionally, this salad is a winner too, boasting 460 calories per serving, along with 30g of fat, 30g of protein, 14.5g of carbs, 6g of fiber, and 6g of sugar.
Turkey Bacon Ranch Cream Cheese Pinwheels
Hosting a lunch gathering on the weekends can be a delightful experience, but when you’re adhering to a low-carb, high-protein diet, it can get challenging. The struggle is real! You might find yourself preparing two separate dishes – one for your guests and another for yourself – which isn’t exactly what you had in mind.Luckily, I have just the solution for you: these scrumptious cream cheese pinwheels that are not only visually appealing but also a treat to the taste buds. The combination of crunchy bacon, creamy cheddar cheese, and cream cheese is absolute perfection, and the addition of turkey makes it a satisfying meal. Your guests won’t believe they’re low-carb, but trust me, they are! Each serving contains a mere 8 grams of net carbs, plenty of fat to keep you full, and all the while, they remain remarkably tasty.The key to keeping these pinwheels low-carb is using low-carb tortillas – either make your own or grab some online. These ones I’m featuring have only 4 grams of net carbs per serving and provide more than half of your daily fiber needs. Bonus!What I adore most about these pinwheels is that you can prepare them ahead of time, freeing up more time to spend with your guests and less time stuck in the kitchen.Per Serving:Calories: 263Fats: 20gProtein: 13gCarbs: 10gFiber: 2gSugar: 2gRecipe
Keto Antipasto Salad
Italian food, a culinary delight that’s hard to resist! While it’s true that many Italian dishes can be high in carbs, that doesn’t mean you have to sacrifice flavor for a low-carb lifestyle. This antipasto salad is the perfect solution. Packed with chunky salami and pepperoni, creamy cheeses like provolone and mozzarella, and an array of crunchy veggies – think spicy pepperoncini, sweet red bell peppers, and juicy tomatoes – you’ll be in food heaven. The real star of the show, however, is the homemade dressing, which perfectly balances savory, sweet, and acidic notes. To keep things low-carb, we’re using Swerve confectioner’s sweetener, a game-changer that contains zero grams of net carbs, won’t raise your blood sugar levels, and doesn’t have a bitter aftertaste. Per serving, you can expect: 256 calories, 20.8g fats, 13.1g protein, 4g carbs, 1.1g fiber, and 0g sugar. Try it out and experience the perfect blend of Italian flavors and low-carb goodness!
Keto Roast Beef & Asparagus Roll-Ups
Sometimes, simplicity is the name of the game when it comes to food. Roll-ups are a great way to achieve that, and this recipe featuring roast beef, asparagus, cream cheese, and horseradish is no exception. With only four ingredients, you can’t go wrong! To start, steam your asparagus for 2-3 minutes until tender. Then, combine the cream cheese and horseradish in a bowl. Next, spread the cream cheese mixture onto a slice of roast beef, add some asparagus spears on top, and roll it up. The result is a deliciously easy snack with a surprisingly complex flavor profile. And don’t worry about the nutritional details – at 118 calories per serving, you can indulge guilt-free. Here’s what to expect: 8g of fats, 10g of protein, 2g of carbs, 1g of fiber, and just 1g of sugar.
Keto Club Sandwich
Don’t assume low-carb means goodbye to club sandwiches. With a few tweaks, you can still enjoy this tasty treat while staying within your dietary guidelines. The key is using creative substitutions and presentation. This recipe features all the classic fixings – crispy bacon, savory ham, melted cheddar cheese, juicy turkey, and fresh tomatoes – but with a lettuce wrap instead of traditional bread. The result is a satisfying and delicious meal that’s ready in just ten minutes, making it perfect for even the busiest of schedules. And the nutritional breakdown? Per serving, you can expect: 413 calories, 28g fat, 35g protein, 5g carbs, 1g fiber, and only 2g sugar.
Easy Keto Taco Cups
Tired of the usual Taco Tuesday fare? Shake things up with these innovative taco cups, which trade in traditional shells for a crust made from fathead dough and almond flour. The result is a delightfully different dish that still satisfies your cravings.The combination of cheddar cheese, browned beef, and flax meal-infused dough yields a flavor profile that’s simply irresistible. And with only 2.8g of carbs per serving, you can indulge without compromising your diet goals.Almond flour, the star of this show, offers more than just low-carb benefits. It’s also packed with Vitamin E for healthy skin and magnesium, manganese, and phosphorus for strong bones. You can use it not only in baking but also to bread meats or thicken stews.To take your taco cups to the next level, add some ground flax meal to the mix. This omega-3-rich ingredient not only supports heart health but also boasts antioxidants with numerous benefits. Use it in baking, smoothies, Greek yogurt, or salad dressings for an added nutritional boost.Per serving:Calories: 173Fats: 7.6gProtein: 17.9gCarbs: 2.8gFiber: 0.9gSugar: 0gRecipe
Keto Asparagus, Avocado, & Tomato Salad
When it comes to incorporating more veggies into your diet, salads are an excellent way to do so. However, it’s common for them to end up tasting more like a meadow than a meal. As nutritious as salads can be, nobody relishes the thought of consuming grass. The good news is that there are ways to create a salad that not only does justice to its vegetable components but also provides a delightful culinary experience. Take this particular salad, for instance. The combination of crispy asparagus, creamy mozzarella balls, and rich avocado creates a harmonious balance of flavors. Meanwhile, the cherry tomatoes add a pop of color and freshness. When paired with a homemade vinaigrette that complements the ingredients, this salad is sure to become a staple in your diet. Trust me, once you’ve tried it, you’ll be craving salads every day! Per serving, this recipe boasts an impressive nutritional profile: 141 calories, 10.4g of fat, 7.1g of protein, 3.9g of carbohydrates, and a substantial 4g of fiber, with only 3.8g of sugar.
Garlic Parmesan Roasted Shrimp & Broccoli
Indulge in the delightful combination of succulent shrimp, caramelized broccoli, and Parmesan cheese. This dish is a treat for seafood lovers, offering a flavorful experience that will leave you craving more.
Not only does this recipe deliver on taste, but it also provides several health benefits. Shrimp is an excellent source of low-calorie protein, making it an ideal choice for those watching their diet. Additionally, shrimp is rich in selenium, a powerful antioxidant that can help protect against cell damage and promote overall well-being.
This dish can be enjoyed on its own or paired with a low-carb pasta for a satisfying meal. With a calorie count of 313 per serving, this recipe is a great option for those looking to indulge without breaking the bank. Per serving, you can expect:
* Calories: 313
* Fats: 15g
* Protein: 38g
* Carbs: 9g
* Fiber: 3g
* Sugar: 2g
Red Coconut Curry Meatballs With Cauliflower Rice
When stress levels are high, a comforting lunch can be just what the doctor ordered. Enter this satisfying dish, which checks all the right boxes. Its hearty texture, rich flavor, and saucy goodness make it an ideal pick-me-up when you’re feeling run down. And with its higher calorie count, you’ll stay full until your next meal – no need to reach for those tempting potato chips! Per serving, this recipe boasts: 548 calories, 42g of fat, 27g of protein, 23g of carbohydrates, and a respectable 5g of fiber. Sugar content is a reasonable 8g.
