10 easy high-protein anti-inflammatory lunches

Maintaining a diet rich in protein and anti-inflammatory foods can be incredibly beneficial for both overall health and specific goals, such as reducing chronic inflammation, improving muscle recovery, and enhancing immunity. Inflammation is a natural response of the body, but chronic inflammation is linked to many health issues, including arthritis, heart disease, and metabolic disorders. If you’re pressed for time, here are 10 easy high-protein anti-inflammatory lunches you can whip up in just 15 minutes. These recipes are not only simple but are also packed with nutrients that support your body’s fight against inflammation.

10 Easy High-Protein Anti-Inflammatory Lunches in 15 Minutes

Here are 10 delicious and easy lunches to include in your meal rotation that will keep you on track with your health goals, without sacrificing flavor or convenience. These dishes combine nutrient-dense ingredients like avocado, lean proteins, healthy fats, and vibrant vegetables to keep inflammation at bay. Let’s dive in!

1. Cucumber-Chicken Green Goddess Wrap

Prep Time: 10 minutes
Calories: ~350 | Protein: 25g

This light and refreshing wrap is perfect for an anti-inflammatory lunch. Packed with lean chicken breast and antioxidant-rich cucumber, it’s complemented by a creamy green goddess dressing made with anti-inflammatory herbs like parsley and cilantro.

Ingredients:

• 4 oz. cooked chicken breast, sliced
• 1 cucumber, thinly sliced
• 2 large romaine leaves
• 2 tbsp green goddess dressing (made with Greek yogurt, parsley, and cilantro)
• 1/2 avocado, sliced

Instructions:

1. Lay the romaine leaves flat and spread the green goddess dressing over them.
2. Layer the cucumber, chicken, and avocado.
3. Wrap tightly and enjoy!

2. Shrimp, Avocado & Feta Wrap

Prep Time: 15 minutes
Calories: ~400 | Protein: 28g

Shrimp is a low-calorie, high-protein option rich in anti-inflammatory omega-3 fatty acids. Paired with creamy avocado and tangy feta, this wrap is a flavor-packed and nutritious meal.

Ingredients:

• 4 oz. cooked shrimp, peeled and deveined
• 1/2 avocado, sliced
• 2 tbsp crumbled feta
• 1 whole wheat tortilla
• 1 cup mixed greens

Instructions:

1. Lay the tortilla flat and layer the mixed greens, avocado, shrimp, and feta.
2. Roll into a wrap and enjoy immediately.

3. Chicken & Apple Kale Wraps

Prep Time: 15 minutes
Calories: ~350 | Protein: 27g

Kale is known for its anti-inflammatory properties, while chicken breast provides a lean source of protein. The apple adds a refreshing crunch and a touch of natural sweetness.

Ingredients:

• 4 oz. cooked chicken breast, shredded
• 2 large kale leaves
• 1 small apple, thinly sliced
• 2 tbsp hummus
• 1 tbsp lemon juice

Instructions:

1. Spread hummus over the kale leaves and sprinkle with lemon juice.
2. Add the shredded chicken and apple slices, then roll into wraps.
3. Enjoy immediately or pack for lunch.

4. Quick Shrimp Puttanesca

Prep Time: 15 minutes
Calories: ~420 | Protein: 30g

Shrimp, tomatoes, and olives come together in this Mediterranean-inspired dish. It’s rich in anti-inflammatory omega-3s and antioxidants.

Ingredients:

• 4 oz. shrimp, peeled and deveined
• 1 cup cherry tomatoes, halved
• 1/4 cup olives, sliced
• 1 tbsp capers
• 1 tbsp olive oil
• 1 clove garlic, minced

Instructions:

1. Heat olive oil in a pan and sauté the garlic until fragrant.
2. Add the shrimp, tomatoes, olives, and capers. Cook until the shrimp turn pink and the tomatoes soften.
3. Serve warm over a bed of leafy greens or whole-grain pasta.

5. 3-Ingredient Salmon & Veggie Sandwich

Prep Time: 10 minutes
Calories: ~380 | Protein: 28g

This quick sandwich is perfect for a busy day. Salmon is a powerhouse of omega-3 fatty acids, and combined with fresh veggies, this meal offers both protein and anti-inflammatory benefits.

Ingredients:

• 1 can of salmon (4 oz.)
• 1/4 cup shredded carrots
• 2 slices of whole grain bread

Instructions:

1. Layer the salmon and shredded carrots between the slices of bread.
2. Optionally, add a smear of hummus or mustard for extra flavor.
3. Serve with a side of greens or cucumber slices.

6. Avocado Chicken Salad

Prep Time: 10 minutes
Calories: ~350 | Protein: 30g

This creamy, protein-packed salad combines lean chicken breast with heart-healthy avocado, both of which support a balanced anti-inflammatory diet.

Ingredients:

• 4 oz. cooked chicken breast, cubed
• 1/2 avocado, mashed
• 1 tbsp Greek yogurt
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the chicken, mashed avocado, Greek yogurt, and lemon juice.
2. Season with salt and pepper.
3. Serve as a salad or in lettuce wraps for a lighter option.

7. Salmon-Stuffed Avocados

Prep Time: 10 minutes
Calories: ~420 | Protein: 32g

This simple dish combines the anti-inflammatory benefits of both salmon and avocado. It’s a nutrient-dense, high-protein lunch that’s easy to make and full of flavor.

Ingredients:

• 1/2 avocado, pitted
• 4 oz. cooked salmon, flaked
• 1 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Scoop the salmon into the avocado halves.
2. Drizzle with olive oil and lemon juice.
3. Serve with a side of greens or on its own.

8. Chicken, Brussels Sprouts & Mushroom Salad

Prep Time: 15 minutes
Calories: ~450 | Protein: 30g

Brussels sprouts and mushrooms are rich in antioxidants and fiber, while the chicken adds lean protein. This salad is flavorful, filling, and perfect for an anti-inflammatory lunch.

Ingredients:

• 4 oz. cooked chicken breast, shredded
• 1 cup Brussels sprouts, thinly sliced
• 1/2 cup mushrooms, sautéed
• 1 tbsp balsamic vinegar

Instructions:

1. Toss the shredded chicken, Brussels sprouts, and sautéed mushrooms together.
2. Drizzle with balsamic vinegar and serve.

9. Chopped Chicken & Sweet Potato Salad

Prep Time: 15 minutes
Calories: ~400 | Protein: 28g

Sweet potatoes are high in antioxidants like beta-carotene, while chicken offers a healthy dose of protein. This salad is vibrant, nourishing, and perfect for a midday boost.

Ingredients:

• 4 oz. cooked chicken breast, chopped
• 1 small sweet potato, roasted and diced
• 2 cups mixed greens
• 1 tbsp olive oil

Instructions:

1. Toss the mixed greens, sweet potato, and chicken together.
2. Drizzle with olive oil and season with salt and pepper to taste.
3. Serve warm or chilled.

10. Tomato-&-Avocado Cheese Sandwich

Prep Time: 10 minutes
Calories: ~450 | Protein: 22g

This quick and simple sandwich combines antioxidant-rich tomatoes and avocados with a touch of cheese for extra protein and flavor. It’s a perfect blend of healthy fats and nutrients to keep inflammation in check.

Ingredients:

• 2 slices whole grain bread
• 1/2 avocado, sliced
• 1 small tomato, sliced
• 1 slice of mozzarella or cheddar cheese

Instructions:

1. Layer the avocado, tomato, and cheese between the slices of bread.
2. Optionally, toast the sandwich for a warm, melty version.
3. Serve with a side of greens or cucumber slices.

Conclusion

These 10 easy high-protein anti-inflammatory lunches are quick to prepare and packed with nutrients that can help reduce inflammation while keeping you full and energized. With a mix of lean proteins, healthy fats, and anti-inflammatory ingredients, these meals will support your health goals and provide lasting energy throughout the day. Whether you’re meal prepping or looking for something quick to whip up, these recipes are sure to become staples in your lunch routine.