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23 High Protein Low Carb Lunch Ideas

If you’re on a low-carb diet you still need your protein, especially if you exercise! These high protein low-carb lunch recipes are just for that.

Do you find yourself raiding the vending machine in the middle of the afternoon? If so, it might have to do with what you’re eating for lunch.

For instance, if your lunch is high in carbs, you’ll get a sugar high. Then this will be followed by a sugar low, which makes you want to reach for those chocolate bars that are calling your name.

Also, if your lunch doesn’t contain enough protein, you won’t be as full. That’s because of all the macronutrients, protein fills you up the most.

So, today I’m sharing 23 High Protein Low Carb Lunch Ideas. They’re not only delicious, but they will help curb your mid-afternoon cravings. Enjoy!

high protein low carb lunches

1. Beef Tenderloin & Vegetable Stir Fry

Beef Tenderloin & Vegetable Stir Fry


Thinking about heading to a Chinese restaurant for lunch? Have this instead.

The beef tenderloin is tender and extra flavorful. And the snow peas, broccoli, and red bell pepper add a nice freshness and plenty of nutrition.

Meanwhile, the stir fry sauce is the icing on top of the cake, ahem, beef tenderloin. The hoisin sauce and sesame oil add umami.

And the light brown sugar adds some sweetness. The red cayenne pepper, ground ginger, and black pepper add some heat.

Now, you will be using a number of ingredients to make your stir-fry sauce. So, a good set of measuring spoons is in order.

These ones here are built to last since they’re don’t rust.

And what’s Chinese food without some fried rice, cauliflower fried rice, that is? To make it, you can simply use pre-packaged cauliflower rice, which you can find here.

Or if you’d like to save some money, you can make yours from scratch. To make it, just cut your cauliflower into pieces.

Then put your cauliflower pieces in a food processor, and pulse until it becomes like rice. This food processor here makes food processing a breeze.

One thing, this dish contains beef. This meat has a high carbon footprint. Thus, eating less of it will be beneficial to the environment.

Per Serving:

  • Calories: 358
  • Fats: 9.9g
  • Protein: 51.9g
  • Carbs: 14.2g
  • Fiber: 4g
  • Sugar: 4.6g


2. Spicy Tofu Steak Recipe

Spicy Tofu Steak


More and more of us are adding plant-based meals to our diets. And for a good reason, eating plant-based has benefits.

For instance, it can help you lose weight. It also helps the environment. Double yay!

These steaks are crispy on the outside and moist on the inside. And they taste great- you definitely won’t miss the meat.

The soy sauce adds umami, while the chili garlic sauce adds heat. Perfect if you like it spicy.

To get those nice grill marks on your “steaks”, you’ll want to use a portable grill like this. But if you don’t have one, you can simply pan-sear them instead.

Serve with steamed veggies.

Per Serving:

  • Calories: 155
  • Fats: 8g
  • Protein: 12g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 1g


3. Keto Crustless Quiche With Chorizo & Goats Cheese

Keto Crustless Quiche


The weekend is the perfect time for lounging in your pajamas. It’s also great for sleeping in.

But eventually, you have to get up and eat something, right? This quiche is the perfect brunch, ahem lunch item.

It’s packed with spicy chorizo, meaty mushrooms, creamy goat cheese, and fresh spinach.

Now it does take more than two hours to make it. But it’s well worth it … Besides, most of that time is baking time.

This dish is great on its own. However, you can also serve it with a side salad.

Per Serving:

  • Calories: 213
  • Fats: 16g
  • Protein: 14g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g


4. Tricolour Frittatas

Tricolour Frittatas


Do you have kids? Then you know that getting them to eat their veggies can be a pain.

The next thing you know, you’re sounding like a nag. And that’s not a good thing.

These tricolour frittatas are the perfect way to hide the veggies. Your kids won’t be complaining.

Besides being high in protein, they’re also high in fat. So, they’re quite filling.

They also do double duty- you can serve them for breakfast too.

Per Serving:

  • Calories: 153
  • Fats: 11g
  • Protein: 10g
  • Carbs: 2g
  • Fiber: 0g
  • Sugar: 1g


5. Instant Pot Salsa Chicken Lettuce Wraps

Instant Pot Salsa Chicken Lettuce Wraps


I’m a big fan of wraps, as I’m sure many of you are too. They’re pretty portable.

So, they’re perfect for eating on the run. However, I’m not a fan of all the carbs they contain.

These salsa chicken lettuce wraps hit the spot. They’re tasty and pretty filling.

Yet, they’re low in calories. So, they’re perfect if you’re on a diet.

What I love most about them is that they’re done in 15 minutes flat. Yes, you read that, right!

The reason they’re ready so fast is that you’re using an Instant Pot. Instant Pots are great for cooking food, particularly proteins like meat, chicken, and dried beans fast.

So, if you’re looking to include more high protein meals in your diet, having an Instant Pot can be a lifesaver. If you don’t have one yet, there’s a great deal right now on this one here.

Per Serving:

  • Calories: 158
  • Fats: 3g
  • Protein: 26g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 3g


6. Chicken Salad

Chicken Salad


Chicken breasts are great for weight loss. They’re packed with protein, which fills you up.

And they don’t contain much fat. This makes them lower in calories. Bonus!

But let’s face it: chicken breasts can taste like cardboard. And no-one likes eating cardboard.

This chicken salad is made with chicken breasts. But it tastes like anything but cardboard.

The Greek yogurt adds creaminess. Meanwhile, the red grapes add sweetness, and the green bell peppers add crunch.

The fresh sage and thyme add flavor. You’ll definitely want seconds.

And you can go right ahead! One serving contains only 129 calories.

So, you can have seconds or thirds and not feel guilty.

This chicken salad is great on its own. But if you like, you can make lettuce wraps out of it. Check out more high protein salads here.

Per Serving:

  • Calories: 129
  • Fats: 2g
  • Protein: 20g
  • Carbs: 5g
  • Fiber: 0g
  • Sugar: 4g


7.  Cheesy Spinach & Mushroom Breakfast Casserole

Spinach & Mushroom Breakfast Casserole


When you have overnight guests, making breakfast for them can be a pain. More often than not, you end up being a short-order cook…and that’s no fun.

This breakfast casserole is the perfect solution. It makes 12 servings, so there’s plenty for everyone.

You may even have some leftovers. That’s if you and your guests don’t gobble it all up.

Besides being tasty, it’s also pretty nutritious.

It contains Vitamins A and C, which are good for your immune system. It’s also rich in calcium, which you need for strong bones.

Per Serving:

  • Calories: 241
  • Fats: 18g
  • Protein: 16g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g


8. Pea Feta & Mint Frittata

Pea Feta & Mint Frittata


In an ideal world, all our lunches would be sit-down lunches. But let’s face it, we lead very busy lives.

So, sometimes, we need to eat on the run. These frittata cups are the perfect option for those times.

They’re moist and flavorful. Salty feta cheese balances the sweetness of the peas.

The fresh mint adds depth of flavor.

And they’re pretty easy to make. First of all, grease a mini muffin tray and add your egg mixture.

Or to make cleanup easier, try using a silicone muffin tray like this instead. Finally, bake for around 15 minutes until the egg is cooked.

Easy, peasy!

Per Serving:

  • Calories: 134
  • Fats: 8.5g
  • Protein: 10.6g
  • Carbs: 3.1g
  • Fiber: 0.8g
  • Sugar: 1.4g


9. Keto Chicken Soup Recipe

Keto Chicken Soup


Do you have a cold? This chicken soup is exactly what the doctor ordered.

It’s packed with tender, shredded chicken. It also has a ton of veggies like celery, leeks, zucchini, cabbage, and rutabaga.

These veggies add a nice boost of immune-boosting Vitamins A and C.

To add some creaminess, be sure to blend the soup a bit using an  . Avoid using a regular blender, as the hot soup can explode in it. So be safe.

This soup tastes amazing just the way it is. But if you still miss the noodles, you can add some Shirataki noodles.

They contain zero net carbs and are calorie-free. They also act as prebiotics.

Prebiotics feed the good bacteria in your gut. These good bacteria have many health benefits, including boosting your immune system.

If you’d like to stock up on some Shirataki noodles, you can get some here.

Per Serving:

  • Calories: 274
  • Fats: 9g
  • Protein: 34g
  • Carbs: 12g
  • Fiber: 3g
  • Sugar: 6g


10. Easy Collard Green Wraps

Collard Green Wraps


Do you love wraps? Me too!

But unfortunately, wraps don’t love us back. That’s because they’re usually made with flatbreads like tortillas.

And tortillas contain a ton of carbs. One medium tortilla contains more than 20 grams of net carbs. Now, that’s a whole lotta carbs.

With these collard green wraps, you have all the flavors of a wrap…without all the carbs.

You have yummy turkey breast slices, crunchy cucumbers, creamy mayo, and sweet red onions. All wrapped up in blanched collard green leaves.

Collard greens are not only low carb, they’re also packed with fiber. So, they fill you up.

They’re also pretty nutritious. They’re rich in calcium, magnesium, and phosphorus, which you need for good bones.

And they’re excellent sources of Vitamin K, which helps your blood clot. So, eat up those collard greens!

Per Serving:

  • Calories: 165
  • Fats: 8g
  • Protein: 19g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g


11. Keto Avocado Bacon Chicken Salad

Avocado Bacon Chicken Salad


Did someone say avocado bacon chicken salad? You had me at avocado…and bacon … and chicken. Yum!

You’ve got crispy bacon slices, tender chicken, creamy avocado, crunchy celery, and cheddar cheese.

All tossed in Caesar dressing. It’s a party in your mouth.

Besides being yummy, it’s also good for you. One serving provides almost a fourth of your daily fiber needs.

And it’s loaded with heart-healthy monounsaturated fats.

Now, you will need already cooked chicken for this salad. So, if you don’t have any leftover cooked chicken in your fridge, simply use some Rotisserie chicken.

Per Serving:

  • Calories: 640
  • Fats: 38g
  • Protein: 57g
  • Carbs: 9g
  • Fiber: 6g
  • Sugar: 2.5g


12. Meal Prep Low Carb Big Mac Salad Jars

Low Carb Big Mac Salad Jars


Do you have a hankering for a Big Mac? These salad jars are sure to satisfy your cravings.

You have all the taste of a Big Mac, but without all the carbs.

Nicely browned ground beef is mixed with juicy tomatoes, crispy lettuce, salty dill pickles, and cheddar cheese.

The homemade Big Mac sauce is the icing on top of the cake, ahem, salad. To make it, just mix together some mayo, ketchup, and relish. Yes, that’s it!

Per Serving:

  • Calories: 426
  • Fats: 28g
  • Protein: 29g
  • Carbs: 15g
  • Fiber: 2g
  • Sugar: 9g


13. Easy Low Carb Buffalo Chicken Lettuce Wraps

Buffalo Chicken Lettuce Wraps


Do you love everything spicy? You’ll be sure to love these wraps.

You’ve got tender chicken mixed with sweet red onions, creamy avocado, juicy cherry tomatoes, cheddar cheese, and of course, Frank’s Red hot sauce. Your taste buds will love the delightful spiciness.

What I love most about this dish (besides the spiciness) is how quick it is to make. It takes just 15 minutes.

So, it’s perfect for those busy weekday afternoons. Now, that’s my kind of lunch.

Per Serving:

  • Calories: 250
  • Fats: 10g
  • Protein: 35g
  • Carbs: 6g
  • Fiber: 3g
  • Sugar: 3g


14. Cheesy Bell Pepper Keto Nachos

Bell Pepper Keto Nachos


I love game day, as I’m sure many of you do too. You get to hang out with friends and family.

And hopefully, you get to watch your favorite team win. And eat good food!

These bell pepper keto nachos are the perfect alternative to regular nachos. You have ooey gooey melted cheese and nicely browned beef all on bell pepper slices.

In fact, I prefer them to regular nachos. That’s because the bell peppers add freshness as well as extra nutrition.

Now, this dish uses ground beef. However, if you’d like to change things up, simply use ground chicken or pork.

Per Serving:

  • Calories: 419
  • Fats: 28g
  • Protein: 34g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 3g


15. Thai Chicken Salad

Thai Chicken Salad


Craving Thai food? Then give this salad a try.

It’s just plain delicious. The freshness of the coleslaw mix and red bell pepper melds nicely with the tender chicken.

And the roasted peanuts add some extra crunch. Meanwhile, the jalapeno peppers add heat- perfect if you like it spicy.

The homemade peanut sauce ties everything together. It’s creamy, savory, hot, and has a nice umami flavor- you’ll want this sauce on everything.

Per Serving:

  • Calories: 460
  • Fats: 30g
  • Protein: 30g
  • Carbs: 14.5g
  • Fiber: 6g
  • Sugar: 6g


16. Turkey Bacon Ranch Cream Cheese Pinwheels

Turkey Bacon Ranch Cream Cheese Pinwheels


It’s nice having guests over for lunch over the weekend. You get to enjoy great company and eat good food.

But when you’re following a low carb, high protein diet, it can be hard to entertain guests. So, you may end up making two separate dishes- one for you and one for your guests.

And that’s not fun at all.

These cream cheese pinwheels taste just as good as they look.

The crunchy bacon melds wonderfully with the creamy cheddar cheese and cream cheese. And the turkey makes it nice and filling.

Your guests won’t believe they’re low carb. But they are.

One serving contains only 8 grams of net carbs. And they contain a ton of fat, which helps keep you full.

To keep them low carb, just use low carb tortillas which you can either make or get online. These ones here contain only 4 grams of net carbs per serving.

They also provide more than half of your daily fiber needs. Yay!

What I love most about these pinwheels is that you can make them ahead of time. All of that so you can spend more time with your guests and less time in the kitchen.

Per Serving:

  • Calories: 263
  • Fats: 20g
  • Protein: 13g
  • Carbs: 10g
  • Fiber: 2g
  • Sugar: 2g


17. Keto Antipasto Salad

Keto Antipasto Salad


I love eating Italian food, as I’m sure many of you do too. But more often than not, Italian food has a ton of carbs.

And eating lots of carbs means not being able to fit into your skinny jeans.

This antipasto salad has tons of Italian flavors and very few carbs.

You have chunky Genoa salami and pepperoni, along with cheeses like provolone and mozzarella.

And let’s not forget the veggies. There’s spicy pepperoncini, sweet red bell peppers, and red onions, juicy tomatoes, and salty black olives…You’ll be in foodie heaven.

The homemade dressing complements the salad nicely. It’s savory, sweet, and acidic.

To keep the dressing low carb, you’ll be using Swerve confectioner’s sweetener to sweeten it.

It contains zero grams of net carbs. So, it doesn’t raise your blood sugars.

Additionally, it doesn’t have a bitter aftertaste. Definitely give it a try. If you cannot find it in the shop, just get some here.

Per Serving:

  • Calories: 256
  • Fats: 20.8g
  • Protein: 13.1g
  • Carbs: 4g
  • Fiber: 1.1g
  • Sugar: 0g


18. Keto Roast Beef & Asparagus Roll-Ups

Keto Roast Beef & Asparagus Roll-Ups


Fancy dishes are good and all. But sometimes, you want to keep things simple.

These roll-ups are great for that. They taste amazing, and they contain only 4 ingredients: roast beef, asparagus, cream cheese, and horseradish.

Making them is quite easy. Start by steaming your asparagus for about 2 to 3 minutes. This steamer here should do the trick.

Next, mix your cream cheese and horseradish together. Finally, spread your cream cheese mixture onto a slice of roast beef, top with some asparagus spears, and roll ‘er up.

Per Serving:

  • Calories: 118
  • Fats: 8g
  • Protein: 10g
  • Carbs: 2g
  • Fiber: 1g
  • Sugar: 1g


19. Keto Club Sandwich

Keto Club Sandwich


Have you stopped eating club sandwiches since going low carb? Well, you can add them back to your diet!

These sandwiches have all the fixings that you expect in a club sandwich. There’s bacon, ham, cheddar cheese, turkey, and tomatoes.

And they’re all sandwiched between lettuce leaves. So, you have all of the yummy taste- minus the carbs.

Best of all, they take only ten minutes to make. Perfect for your busy lifestyle.

Per Serving:

  • Calories: 413
  • Fats: 28g
  • Protein: 35g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g


20. Easy Keto Taco Cups

Keto Taco Cups


Looking for a low carb alternative for Taco Tuesday? Give these taco cups a try.

They’re tacos in muffin form. Cheddar cheese and browned beef are baked in fathead dough for a dish that is mmm, mmm good. You definitely won’t miss the tacos.

To keep them low carb, just use almond flour for your dough. Almond is not only low carb. It’s good for you too.

It contains lots of Vitamin E, which you need for healthy skin. It’s also rich in magnesium, manganese, and phosphorus, which you need for strong bones.

Almond flour is not only great for baking. You can also use it to bread your meats and thicken your stews. You can get some here.

You’ll also be adding ground flax meal to your dough. Flax meal is rich in heart-healthy omega-3s.

It also contains various antioxidants, which have multiple benefits. Besides using it for baking, you can add it to smoothies, Greek yogurt, or even salad dressings.

Here are more high protein low carb dinner ideas just like this one.

Per Serving:

  • Calories: 173
  • Fats: 7.6g
  • Protein: 17.9g
  • Carbs: 2.8g
  • Fiber: 0.9g
  • Sugar: 0g


21. Keto Asparagus, Avocado, & Tomato Salad

Asparagus, Avocado, & Tomato Salad


Salads are a great way to add ever more veggies to your diet. But often, they end up tasting like grass.

And as good as salads are for you, nobody likes eating grass.

This salad is yummy and good for your digestion too. The crispy asparagus complements the creaminess of the mozzarella balls and avocado.

And the cherry tomatoes add a nice pop of color. The homemade vinaigrette goes nicely with the salad.

Trust me, with a salad like this one, you’ll want to be eating salads every day!

Per Serving:

  • Calories: 141
  • Fats: 10.4g
  • Protein: 7.1g
  • Carbs: 3.9g
  • Fiber: 4g
  • Sugar: 3.8g


22. Garlic Parmesan Roasted Shrimp & Broccoli

Garlic Parmesan Roasted Shrimp & Broccoli


Love seafood? This dish is sure to delight you.

Juicy, succulent shrimp and nicely caramelized broccoli are topped with Parmesan cheese. All you’ll want to say is “More, please.”

Besides being delicious, shrimp is pretty nutritious. It’s a good low-calorie source of protein.

It’s also rich in selenium, a powerful antioxidant. So, eat up that shrimp.

This dish is tasty on its own or with a low-carb pasta.

Per Serving:

  • Calories: 313
  • Fats: 15g
  • Protein: 38g
  • Carbs: 9g
  • Fiber: 3g
  • Sugar: 2g


23. Red Coconut Curry Meatballs With Cauliflower Rice

Red Coconut Curry Meatballs


Work can get pretty stressful. And for those times, it’s nice to have comfort food for lunch.

This dish ticks all the boxes. It’s hearty, yummy, saucy, and comforting.

And since it’s higher in calories, it’s sure to keep you full. And away from those potato chips that are calling your name.

Per Serving:

  • Calories: 548
  • Fats: 42g
  • Protein: 27g
  • Carbs: 23g
  • Fiber: 5g
  • Sugar: 8g


high protein low carb lunch

23 High Protein Low Carb Lunch Ideas

Increase your protein intake on a low-carb diet. These High Protein Low Carb Lunch Ideas are super delicious, quick, and flavorful.
5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course High Protein
Cuisine American
Servings 4 -6


  • 1. Beef Tenderloin & Vegetable Stir Fry
  • 2. Spicy Tofu Steak Recipe
  • 3. Keto Crustless Quiche With Chorizo & Goats Cheese
  • 4. Tricolour Frittatas
  • 5. Instant Pot Salsa Chicken Lettuce Wraps
  • 6. Chicken Salad
  • 7. Cheesy Spinach & Mushroom Breakfast Casserole
  • 8. Pea Feta & Mint Frittata
  • 9. Keto Chicken Soup Recipe
  • 10. Easy Collard Green Wraps
  • 11. Keto Avocado Bacon Chicken Salad
  • 12. Meal Prep Low Carb Big Mac Salad Jars
  • 13. Easy Low Carb Buffalo Chicken Lettuce Wraps
  • 14. Cheesy Bell Pepper Keto Nachos
  • 15. Thai Chicken Salad
  • 16. Turkey Bacon Ranch Cream Cheese Pinwheels
  • 17. Keto Antipasto Salad
  • 18. Keto Roast Beef & Asparagus Roll-Ups
  • 19. Keto Club Sandwich
  • 20. Easy Keto Taco Cups
  • 21. Keto Asparagus Avocado, & Tomato Salad
  • 22. Garlic Parmesan Roasted Shrimp & Broccoli
  • 23. Red Coconut Curry Meatballs With Cauliflower Rice


  • Scroll up to get a bunch of easy, yummy, and delicious lunches. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  • Get your shopping list going and make sure you've got all the ingredients.
  • Get cooking and make your next High Protein Low Carb Lunch!


Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Rate this recipe!Let us know how it was!
Recipe Rating

Pauline FitzPatrick

Thursday 24th of March 2022

These recipes look terrific, but maybe a little high on the Carbs and Sugar. I give the Mission wraps a try and Just F Y I, I buy JOSEPH'S pita, lavish, etc. Low Carb and I find good too.