10 high-protein low-calorie lunch recipes

Maintaining a healthy diet while managing calorie intake can feel like a balancing act, but with high-protein low-calorie lunch recipes, staying on track is easier than ever. Protein is essential for muscle repair, boosting metabolism, and keeping you feeling full for longer. These low-calorie options allow you to enjoy satisfying meals without sacrificing taste or nutrition. If you want to lose weight, build muscle, or enjoy healthier meals, incorporating high-protein lunches into your diet is a great way to go. Thus, we’ve curated 10 easy and delicious high-protein low-calorie lunch recipes that are perfect for busy workdays or lazy afternoons at home. Let’s dive into these meals that will power you through the day without adding extra calories!

10 High-Protein Low-Calorie Lunch Recipes

If you’re on the lookout for simple and delicious meals that won’t sabotage your diet, here are 10 high-protein low-calorie lunch recipes. These recipes are designed to be easy to make, flavorful, and filled with nutrients that keep you energized without adding excess calories.

1. Kale Turkey Wraps

Calories: ~280 | Protein: 24g

Kale turkey wraps are an easy-to-assemble, protein-packed lunch option. The lean turkey breast provides ample protein, while the kale adds a fiber-rich, low-calorie base. These wraps are perfect for meal prepping, as you can store them in the fridge and grab one when you need a quick, healthy lunch.

Ingredients:

• 4 oz. sliced turkey breast
• 2 large kale leaves
• 2 tbsp hummus
• 1 small cucumber, sliced thin
• 1/2 avocado, sliced
• Salt and pepper to taste

Instructions:

1. Lay the kale leaves flat and spread 1 tablespoon of hummus on each.
2. Layer the turkey breast, cucumber, and avocado slices.
3. Season with salt and pepper, then roll tightly into a wrap. Slice in half if desired and enjoy!

2. Green Goddess Salad with Chicken

Calories: ~320 | Protein: 28g

This vibrant salad is packed with lean protein from grilled chicken and filled with leafy greens, cucumber, and a homemade green goddess dressing. It’s low-calorie yet highly satisfying, making it a perfect midday meal.

Ingredients:

• 4 oz. grilled chicken breast, sliced
• 2 cups mixed greens
• 1/2 cucumber, chopped
• 1/4 cup green goddess dressing (made with yogurt, herbs, and lemon juice)

Instructions:

1. Combine the greens, cucumber, and chicken in a large bowl.
2. Drizzle the green goddess dressing over the salad and toss to coat.
3. Serve immediately for a fresh, delicious meal.

3. Chicken Hummus Bowls

Calories: ~340 | Protein: 30g

This Mediterranean-inspired dish is bursting with flavor and nutrients. The grilled chicken and hummus provide protein, while the fresh veggies keep the calorie count low.

Ingredients:

• 4 oz. grilled chicken breast, cubed
• 1/4 cup hummus
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, sliced thin
• 1 tbsp olive oil
• Salt, pepper, and a pinch of sumac for flavor

Instructions:

1. Arrange the chicken, tomatoes, cucumber, and red onion in a bowl.
2. Add a dollop of hummus on the side and drizzle with olive oil.
3. Season with salt, pepper, and sumac before serving.

4. Salmon Caesar Salad

Calories: ~350 | Protein: 32g

This twist on a classic Caesar salad uses grilled salmon for a boost of healthy omega-3 fats and lean protein. The light Caesar dressing keeps it low-calorie while the salmon adds richness and flavor.

Ingredients:

• 4 oz. grilled salmon fillet
• 2 cups romaine lettuce, chopped
• 1/4 cup light Caesar dressing
• 1 tbsp grated Parmesan cheese
• 1/4 cup croutons (optional)

Instructions:

1. Arrange the romaine lettuce on a plate and top with the grilled salmon.
2. Drizzle the Caesar dressing and sprinkle with Parmesan cheese.
3. Add croutons for crunch if desired, then serve immediately.

5. Chopped Salad with Chicken & Avocado-Buttermilk Dressing

Calories: ~310 | Protein: 29g

This chopped salad is loaded with vegetables and topped with lean chicken. The creamy avocado-buttermilk dressing is a healthier alternative to heavier dressings, providing flavor without excess calories.

Ingredients:

• 4 oz. grilled chicken breast, diced
• 2 cups romaine lettuce, chopped
• 1/2 bell pepper, chopped
• 1/4 cucumber, diced
• 1/2 avocado
• 2 tbsp low-fat buttermilk
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, mash the avocado and mix with buttermilk, lemon juice, salt, and pepper to make the dressing.
2. Combine the lettuce, chicken, bell pepper, and cucumber in a large bowl.
3. Drizzle with the avocado-buttermilk dressing and toss to combine.

6. Black Bean & Slaw Bagel

Calories: ~290 | Protein: 20g

For a vegetarian option, this black bean and slaw bagel is full of plant-based protein and fiber. The black beans add richness, while the slaw provides a crunchy, refreshing contrast.

Ingredients:

• 1 whole grain bagel
• 1/4 cup black beans, mashed
• 1/2 cup coleslaw mix (cabbage and carrots)
• 1 tbsp Greek yogurt
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Spread the mashed black beans on the bottom half of the bagel.
2. In a small bowl, mix the coleslaw mix with Greek yogurt, lime juice, salt, and pepper.
3. Pile the slaw on top of the black beans, then cover with the top half of the bagel.

7. Cashew Chicken Lettuce Wraps

Calories: ~330 | Protein: 27g

These cashew chicken lettuce wraps offer a crunchy, high-protein lunch that’s low in calories. They’re packed with lean chicken, healthy fats from cashews, and fresh vegetables for a satisfying meal.

Ingredients:

• 4 oz. cooked chicken breast, shredded
• 2 tbsp cashews, chopped
• 4 large lettuce leaves
• 1/4 cup bell pepper, diced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1/2 tsp garlic powder

Instructions:

1. In a bowl, combine the chicken, cashews, bell pepper, soy sauce, sesame oil, and garlic powder.
2. Spoon the mixture into lettuce leaves and wrap tightly.
3. Serve immediately or pack for later.

8. Creamy Pesto Chicken Salad with Greens

Calories: ~340 | Protein: 29g

This creamy pesto chicken salad is a delicious blend of lean protein and fresh greens. The light pesto yogurt dressing gives the dish a rich flavor without adding extra calories.

Ingredients:

• 4 oz. cooked chicken breast, shredded
• 2 cups mixed greens
• 2 tbsp Greek yogurt
• 1 tbsp pesto sauce
• 1/4 cup cherry tomatoes, halved

Instructions:

1. In a small bowl, mix the Greek yogurt and pesto to create the dressing.
2. Toss the mixed greens, cherry tomatoes, and chicken with the pesto dressing.
3. Serve chilled for a refreshing and satisfying lunch.

9. Avocado Egg Salad Sandwiches

Calories: ~300 | Protein: 22g

Egg salad gets a makeover with heart-healthy avocado in place of mayo. This sandwich is rich in protein, healthy fats, and fiber, keeping you full and energized throughout the day.

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/2 avocado, mashed
• 1 tbsp Greek yogurt
• 1 slice whole-grain bread
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the chopped eggs, mashed avocado, and Greek yogurt until creamy.
2. Season with salt and pepper.
3. Spread the mixture on the whole-grain bread and enjoy.

10. Mom’s Chili

Calories: ~340 | Protein: 25g

This comforting chili recipe is a family favorite, loaded with protein-rich ground turkey and fiber from beans. It’s low in calories but packed with flavor, making it a perfect lunch for meal prepping.

Ingredients:

• 4 oz. ground turkey
• 1/4 cup kidney beans, rinsed
• 1/4 cup black beans, rinsed
• 1/4 cup diced tomatoes
• 1/4 onion, chopped
• 1 tbsp chili powder
• Salt and pepper to taste

Instructions:

1. In a pot, cook the ground turkey and onion over medium heat until browned.
2. Add the beans, diced tomatoes, chili powder, salt, and pepper.
3. Simmer for 10-15 minutes until flavors meld together, then serve.

Conclusion

These high-protein low-calorie lunch recipes are not only easy to prepare but also perfect for keeping you energized and satisfied throughout the day. Whether you’re looking to build muscle, lose weight, or simply maintain a healthy lifestyle, these meals offer the perfect balance of protein and nutrients. With a variety of options to choose from, you can enjoy a new, delicious lunch every day of the week without compromising on your health goals. So why wait? Start meal prepping today and enjoy the benefits of these nutritious recipes!