30 Low-Carb Lunches That Are High in Protein


Maintaining a low-carb diet while ensuring adequate protein intake can be a balancing act. Whether you're following a specific diet plan or simply trying to eat healthier, finding satisfying lunch options that fit these criteria can be challenging. We've compiled a list of 30 low-carb lunches that are not only high in protein but also delicious and easy to prepare.

30 Low-Carb Lunches That Are High in Protein

1. Grilled Chicken Salad

A staple for any low-carb diet, grilled chicken salad is versatile and can be customized with your favorite greens and vegetables. Top it with a light vinaigrette for added flavor without the carbs.

2. Tuna Salad Lettuce Wraps

Tuna salad made with Greek yogurt instead of mayonnaise wrapped in crisp lettuce leaves is a refreshing and protein-packed lunch option.

3. Egg Muffins

Egg muffins are perfect for meal prep. Mix eggs with your favorite low-carb vegetables and cheese, then bake in a muffin tin for a convenient grab-and-go lunch.

4. Turkey and Cheese Roll-Ups

Turkey slices rolled up with cheese and a bit of mustard or hummus make for a quick, no-fuss lunch that's high in protein and low in carbs.

5. Shrimp Avocado Salad

Combine shrimp with avocado, cherry tomatoes, and a squeeze of lime juice for a light yet filling salad that’s loaded with protein and healthy fats.

6. Beef and Broccoli Stir-Fry

This classic stir-fry swaps out rice for extra broccoli, ensuring a low-carb, high-protein meal that's rich in flavor.

7. Zucchini Noodles with Pesto and Chicken

Zucchini noodles, or "zoodles," are a fantastic low-carb pasta substitute. Toss them with pesto and grilled chicken for a satisfying and protein-rich dish.

8. Cottage Cheese and Veggie Bowl

Cottage cheese provides a substantial amount of protein. Pair it with your favorite low-carb veggies for a simple yet nourishing meal.

9. Greek Yogurt and Berry Parfait

While often considered a breakfast item, Greek yogurt parfaits can be a great lunch option. Add a handful of nuts for an extra protein boost.

10. Spaghetti Squash with Meatballs

Swap traditional pasta for spaghetti squash and top it with homemade meatballs for a delicious, low-carb, high-protein lunch.

11. Chicken Caesar Salad

A classic Caesar salad with grilled chicken is a reliable choice. Just be sure to use a low-carb dressing or make your own.

12. Salmon and Asparagus

Bake salmon with a side of asparagus for a straightforward, nutrient-dense meal that’s high in protein and low in carbs.

13. BLT Lettuce Wraps

Ditch the bread and wrap bacon, lettuce, and tomato in large lettuce leaves for a low-carb twist on a classic sandwich.

14. Beef Lettuce Tacos

Use lettuce leaves as a shell for ground beef tacos. Add your favorite taco toppings like cheese, avocado, and salsa for a tasty, low-carb lunch.

15. Pork and Cabbage Stir-Fry

Pork tenderloin and shredded cabbage stir-fried with soy sauce and garlic is a simple yet flavorful high-protein lunch.

16. Cauliflower Fried Rice

Cauliflower rice is a versatile low-carb alternative to regular rice. Stir-fry it with chicken, eggs, and your favorite vegetables for a protein-packed meal.

17. Egg Salad Lettuce Wraps

Egg salad wrapped in lettuce leaves offers a creamy, protein-rich lunch option that's low in carbs.

18. Stuffed Bell Peppers

Fill bell peppers with ground turkey or beef, tomatoes, and cheese, then bake for a hearty and satisfying lunch.

19. Grilled Steak and Veggies

Grilled steak paired with a side of non-starchy vegetables makes for a delicious and filling low-carb meal.

20. Chicken Zoodle Soup

Use zucchini noodles in place of traditional noodles in chicken soup for a comforting, low-carb, and protein-rich lunch.

21. Deviled Eggs

Deviled eggs are not only a great snack but also a convenient lunch option that’s high in protein and low in carbs.

22. Turkey and Avocado Salad

Combine sliced turkey breast with avocado, mixed greens, and a light vinaigrette for a refreshing and nutritious lunch.

23. Ham and Cheese Roll-Ups

Roll slices of ham and cheese together for a simple, high-protein lunch that's perfect for busy days.

24. Baked Cod with Vegetables

Bake cod with your favorite low-carb vegetables for a healthy, protein-rich meal that’s easy to prepare.

25. Quinoa and Veggie Salad

While quinoa is slightly higher in carbs than other options on this list, it's also high in protein. Pair it with lots of vegetables for a balanced meal.

26. Grilled Pork Chops and Salad

Grilled pork chops served with a side salad make for a hearty, low-carb, high-protein lunch.

27. Tofu Stir-Fry

For a plant-based option, stir-fry tofu with low-carb vegetables like bell peppers and broccoli.

28. Chicken and Spinach Frittata

A frittata made with chicken and spinach is a delicious, protein-packed option that’s easy to make ahead of time.

29. Seared Scallops with Spinach

Scallops seared in a bit of butter and garlic, served over a bed of spinach, create a gourmet low-carb, high-protein meal.

30. Beef and Cheese Stuffed Mushrooms

Stuff large mushroom caps with ground beef and cheese, then bake for a savory and satisfying lunch.


Finding low-carb lunches that are also high in protein doesn't have to be a chore. With a bit of creativity and planning, you can enjoy a variety of delicious and nutritious meals that keep you energized throughout the day. Whether you're a fan of salads, wraps, or more substantial dishes, there's something on this list to suit every taste.


Q: Are these lunch ideas suitable for meal prep?

  • A: Yes, many of these lunches can be prepared in advance and stored in the refrigerator for several days.

Q: Can I substitute ingredients in these recipes?

  • A: Absolutely! Feel free to adjust the recipes to fit your dietary needs and preferences.

Q: Are these lunches keto-friendly?

  • A: Most of these recipes are suitable for a keto diet, but always check the ingredients to ensure they fit your specific dietary requirements.

Q: What if I don’t eat meat?

  • A: There are several vegetarian options on this list, and you can also substitute tofu, tempeh, or other plant-based proteins in many of the recipes.

Q: How can I increase the protein content of these meals?

  • A: Adding extra meat, fish, eggs, or plant-based proteins like tofu or legumes can boost the protein content of these meals.