Protein-Packed Low-Carb Lunch Recipes

Here are some lunch recipes that have protein packed with low carb to keep your weight in check for busy days.

Salad with Tuna and Egg 

The flavor of this simple tuna salad with egg is clean and balanced. The capers and lemon lend acidity to the dish, while the chopped arugula offers a peppery kick. It’s great with greens or on a slice of whole-grain bread. 

Ingredients: 

• 3/4 cup celery, finely chopped 
• 1/2 cup arugula, roughly chopped 
• 1/4 cup of mayonnaise 
• 1/4 cup scallions, finely cut, white and light green portions only 
• 1/4 cup plain whole-milk Greek yogurt 
• 1 teaspoon freshly grated lemon zest 
• 2 tbsp of lemon juice 
• 1/2 tablespoon rinsed capers 
• 1/2 teaspoon dried tarragon
• 2 (5 oz.) cans solid white tuna, drained 
• 2 hard-boiled eggs, chopped 

Directions In a medium mixing bowl, add celery, arugula, mayonnaise, scallions, yogurt, lemon zest, lemon juice, capers, and tarragon. 

Avocados Stuffed with Salmon 

Canned salmon is a useful pantry staple and an easy way to incorporate heart-healthy omega-3-rich seafood into your diet. In this recipe, we blend it with avocados for a quick no-cook supper. 

Ingredients:

• 1/2 cup plain nonfat Greek yogurt 
• 1/2 cup celery, chopped 
• 2 tbsp fresh parsley, chopped 
• 1 teaspoon lime juice 
• 2 tbsp. mayonnaise 
• 1 tsp. Dijon mustard 
• 1/8 teaspoon of salt 
• 1/8 teaspoon of ground pepper 
• 2 cans (5 oz.) salmon, drained, flakes, skin, and bones removed 
• 2 avocados 
• Chopped chives for garnish

Directions 

Step 1 In a medium mixing bowl, combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper. Mix in the salmon thoroughly. 

Step 2 Cut avocados in half lengthwise and remove pits. Fill a small bowl with roughly 1 tablespoon of flesh from each avocado half. Step 3: Using a fork, mash the scooped-out avocado flesh and toss it into the salmon mixture. 

Step 3 Fill about 1/4 cup of the salmon mixture into each avocado half, mounding it on top of the avocado halves. If desired, garnish with chives. 

Spinach Salad with Strawberries for Meal

Spinach-Strawberry Salad with Feta & Walnuts, one of our most popular salad recipes, gets a makeover in these easy yet incredibly delightful meal-prep spinach salad bowls. They require little preparation and can be tailored to your preferences. Substitute roasted fish for the chicken thighs, almonds or pecans for the walnuts, and any fresh berry that looks appealing at the market. 

Ingredients:

• 1 pound skinless, boneless chicken thighs 
• 1/2 tsp kosher salt 
• 1/2 tsp dried thyme 
• 1/2 teaspoon black pepper 
• 8 cups fresh baby spinach 
• 2 cups strawberries, sliced 
• 1/4 c. feta cheese (Optional) 
• 1/4 cup toasted walnuts, chopped 
• 6 tbsp. Balsamic Vinaigrette (see Associated Recipes) 

Directions 

Step 1 Set the oven to 400°F. Using parchment or foil, line a baking sheet. 

Step 2 Arrange the chicken on the baking sheet that has been prepared. Season with salt, thyme, and pepper to taste. 15 to 17 minutes, flipping once until the chicken is cooked thoroughly. Cook the chicken until the inside reaches 165°F. Allow cooling before slicing into bite-size pieces. 

Step 3 Divide the spinach evenly into four single-serving covered containers (2 cups each). 1/4 cup sliced chicken, 1/2 cup sliced strawberries, 1 tablespoon feta (if using), and 1 tablespoon walnuts on top of each. 

Step 4 Refrigerate the salad containers for up to 4 days. 

Step 5 Divide the Vinaigrette among four small covered containers and refrigerate for up to 5 days. 

Step 6 Just before serving, drizzle the Vinaigrette over the salads. 

Lettuce Wraps with Turkey and Cheddar 

This low-carb turkey wrap is held together by crisp green lettuce leaves. It’s ideal for a fast lunch or a quick, easy dinner on the run. 

Ingredients 

• 1/4 cup of mayonnaise 
• 3 tbsp. chopped dill pickle 
• 2 tsp whole-grain mustard 
• 8 huge lettuce leaves (green) 
• 12 ounces deli turkey sliced 
• 4 ounces of deli-sharp Cheddar 
• 8 tomato slices 

Directions

• Step 1 In a small mixing dish, combine the mayonnaise, pickle, and mustard. 
• Step 2 Place two lettuce leaves on a clean chopping surface and overlap them. 1 tablespoon of the mayonnaise mixture should be generously spread over the lettuce. 3 ounces turkey, 1-ounce cheese, and 2 tomato slices on top. 
• Step 3 Make a wrap, then cut it in half. Rep with the rest of the ingredients. 

Smoked Trout Salad with Herb and Horseradish Dressing 

This no-cook main-dish salad blends smoked fish with a delicious dressing made with sharp horseradish and tart crème fraîche. 

Ingredients 

• 3/4 cup sour cream or crème fraîche 
• 1/2 cup finely chopped fresh herbs (chives, dill, and/or parsley) 
• 1/4 teaspoon salt 
• 3 teaspoons prepared horseradish 
• 1/4 teaspoon of freshly ground pepper 
• 9 cups shredded butterhead lettuce (from 1-2 heads) 
• 6 cups watercress or arugula, cut into bite-size pieces, stems removed 
• 1/2 cup mixed salad greens or mâche 
• 6 oz. smoked trout filet, skinned and flakes 
• 6 sliced scallions 
• 1/2 tablespoon rinsed capers (optional) 

Instructions 

Combine crème fraîche (or sour cream), herbs, horseradish, salt, and pepper in a large bowl. Toss in the lettuce, watercress (or arugula), and mâche (or mixed greens) to coat. Before serving, top with fish, scallions, and capers, if using. 

Salad with Arugula, Chicken, and Melon with Sumac Dressing 

This salad, studded with juicy melon and tossed in a lemony dressing, combines sweet and savory flavors. Melon balls are lovely, but they leave some fruit behind; blend the leftovers into a smoothie. 

Ingredients 

• 1/4 cups fresh lemon juice 
• 1 teaspoon sumac powder, plus extra for garnish 
• 1 tablespoon honey 
• 1/4 teaspoon salt 
• 1 garlic clove, shredded 
• 14 cup virgin olive oil 
• 5 oz. baby arugula (8 cups) 
• 2 cups cooked shredded chicken breast (about 12 ounces) 
• 2 cups balled cantaloupe (from 1 small melon) 
• 4 ounces of crumbled feta cheese, preferably sheep’s milk 
• 1/4 cup roasted pine nuts 1 cup fresh mint leaves 

Directions 

In a large mixing bowl, combine the lemon juice, sumac, honey, garlic, and salt. Whisk in the oil gradually until incorporated. Mix in the arugula, chicken, melon, feta, and mint. Toss with the dressing to coat. Sprinkle with pine nuts and serve with extra sumac, if preferred. 

Frittata with Mozzarella, Basil, and Zucchini 

This vegetable-studded frittata dish is one of the simplest to prepare. Serve it for breakfast, lunch, or dinner with a side salad and a slice of whole-grain bread drizzled with olive oil. 

Ingredients 

• 2 tbsp extra virgin olive oil 
• 1/2 cup red onion, thinly sliced 
• 1/2 cup diced zucchini 
• 7 big beaten eggs 
• 1/2 teaspoon of salt 
• 1/4 tsp freshly ground pepper 
• 1/3 cup fresh pearl-size or tiny mozzarella balls (about 4 ounces) 
• 3 tbsp. soft sun-dried tomatoes, chopped 
• 1/4 cup fresh basil, finely sliced 

Instructions 

Step 1 Preheat the broiler and place the rack in the upper part of the oven. 

Step 2 In a broiler-safe nonstick or cast-iron skillet, heat the oil over medium-high heat. Cook, stirring regularly until the onion and zucchini are tender, 3 to 5 minutes. 

Step 3 In the meantime, whisk together the eggs, salt, and pepper in a mixing dish. Pour the eggs with the veggies into the pan. Cook until nearly set, about 2 minutes, raising the sides to allow raw egg from the center to seep below. Arrange the mozzarella and sun-dried tomatoes on top and broil for 1 1/2 to 2 minutes or until the eggs are slightly browned. Allow standing for 3 minutes. Garnish with basil. 

Step 4 To Run a spatula around the edge, then underneath to remove the frittata, until it can be slid or lifted onto a cutting board or serving dish. Cut into four pieces to serve. 

Salad with Cheesesteaks 

This salad, inspired by the Philly cheesesteak, incorporates the flavors of the East Coast staple without the hoagie roll. The addition of Worcestershire sauce and steak drippings to the dressing adds even more umami. 

Ingredients 

• 1 lb sirloin or cube steak 
• 1/2 teaspoon of salt 
• 1/2 teaspoon black pepper 
• 3 tablespoons extra-virgin olive oil 
• 2 ounces sliced provolone cheese 
• 1 medium thinly sliced red onion 
• 1/2 tablespoon Worcestershire sauce 
• 1/2 tsp Dijon mustard 
• 1/4 tsp dried oregano 
• 1 garlic clove, grated 
• 11 ounces of baby spinach 
• 1/2 cup washed and dried sliced jarred roasted red peppers 

Directions 

Step 1 Pat steak dry and season with 1/4 teaspoon salt and pepper on both sides. Use a large skillet. Heat up 1 tablespoon of oil over medium-high. Flipping once, cook for 4 to 5 minutes per side or until the thickest section registers 125°F for medium-rare. Transfer to a cutting board, and sprinkle with cheese. Let it cool off for about 5 minutes before slicing across the grain. 

Step 2 In the meantime, add the onion to the pan and simmer, stirring regularly, for 5 minutes or until gently browned. 

Step 3 Using a large mixing bowl, combine the vinegar, Worcestershire sauce, mustard, oregano, garlic, and the remaining 1/4 teaspoon salt and pepper. Whisk in the rest of the oil, which should be 2 tablespoons, and any steak drippings gradually. Toss in the spinach and peppers to coat. Serve the salad with the onions and meat on top. 

Avocados Stuffed with Salmon 

Canned salmon is a useful pantry staple and an easy way to incorporate heart-healthy, omega-3-rich seafood into your diet. In this recipe, we blend it with avocados for a quick no-cook supper. 

Ingredients 

• 1/2 cup plain nonfat Greek yogurt 
• 1/2 cup diced celery 
• 2 tbsp minced fresh parsley 
• 1 tbsp lime juice 
• 2 tbsp. mayonnaise 
• 1 tsp. Dijon mustard 
• 1/8 teaspoon of salt 
• 1/8 tsp ground pepper 
• 2 cans (5 oz.) salmon, drained, flakes, skin, and bones removed 
• 2 avocados 
• chopped chives for garnish

Directions 

Step 1 In a medium mixing bowl, combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper. Mix in the salmon thoroughly. 

Step 2 Cut avocados in half lengthwise and remove pits. Fill a small bowl with roughly 1 tablespoon of flesh from each avocado half. With a fork, mash the scooped-out avocado flesh and incorporate it into the salmon mixture. 

Step 3 Spoon about 1/4 cup of the salmon mixture into each avocado half, mounding it on top of the avocado halves. If desired, garnish with chives. 

To Conclude

Stay tuned. We’ll look for additional great high protein, low carbohydrate lunch options for you.