30 High-Protein Lunch Recipes



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Looking for healthy protein-packed lunch ideas to prep in advance? Here are over 30 high-protein lunch recipes that will keep you satisfied throughout the day. They’re all portable and have 20+ grams of protein.

The other week I shared my favorite high-protein breakfast recipes and today I’m sharing my go-to high-protein lunch recipes!

When it comes to lunch I typically try to have something prepped in advance because I tend to always need a quick and easy lunch option that I can eat at my desk or take on-the-go. I also try to make sure my lunch is protein-packed to help keep me full and satisfied and prevent mindless snacking throughout the day.

Collage of four photos: tuna salad, noodle prep bowls, lentil and kale salad jar, and a superfood salmon salad.

From protein salads and mason jar salads to meal prep bowls and soups I’ve got you covered for all your lunch needs! All of the recipes below pack in over 20 grams of protein each and can easily be meal prepped in advance for quick lunches throughout the week. Enjoy these high-protein lunch ideas!

Protein Salads

Protein salads are one of my favorite lunch recipes to meal prep! They’re so easy to whip up and can be served so many different ways… with crackers, as a sandwich, in a lettuce wrap, etc.

Rotisserie chicken salad on a plate with a metal spoon.
5 from 4 votes

Rotisserie Chicken Salad

This rotisserie chicken salad is made with avocado oil mayo, red onion and celery for a quick and easy meal. It's perfect for meal prep and delicious served on a sandwich or with crackers. 
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Tuna salad on an open face sandwich with lettuce.
4.58 from 47 votes

Tuna Salad

The best healthy tuna salad recipe made with canned tuna, red onion, celery, chopped pickles and Greek yogurt. Perfect as a snack with crackers or on a sandwich.
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Curry chicken salad on an open faced sandwich with sourdough bread. Bowl of cilantro in the background.
4.46 from 53 votes

Curry Chicken Salad

This curry chicken salad recipe with celery, onion and raisins is super flavorful and comes together fast using shredded chicken. It's an awesome salad to meal prep for lunches throughout the week. 
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Bowl of chicken salad made with celery and grapes.
4.63 from 53 votes

Greek Yogurt Chicken Salad

This easy Greek yogurt chicken salad uses protein-rich Greek yogurt instead of mayo. It's lighter in calories, but still loaded with flavor.
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Overhead photo of salmon salad served over bib lettuce on a plate.
4.67 from 3 votes

Salmon Salad

This easy salmon salad is made with canned salmon, red onion, celery, fresh dill and Greek yogurt instead of mayo. It's loaded with flavor and perfect for meal prep.
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Close up photo of sweet potato tuna salad served on a bed of lettuce.
4.25 from 28 votes

No Mayo Sweet Potato Tuna Salad

With this sweet potato tuna salad recipe the sweet potatoes, hummus and mustard make the tuna salad so creamy you don’t need any mayo. Loaded with protein, gluten-free and dairy-free. 
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Bowl of chicken waldorf salad made with chunks of grilled chicken, chopped apple, celery, onion, herbs, walnuts and a creamy dressing.
4.89 from 18 votes

Chicken Waldorf Salad

This healthy chicken Waldorf salad uses grilled chicken and a light dressing that blends mayo with Greek yogurt! Great for sandwiches, wraps and salads.
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Meal Prep Bowls

These meal prep bowls make for awesome portable lunch options! Just prep all your components ahead of time, store in the fridge and you’ve got a full meal ready to go.

Two turkey taco bowls in glass storage containers for meal prep served with a side of dressing.
5 from 2 votes

Turkey Taco Meal Prep Bowl

This turkey taco meal prep bowl combines flavorful ground turkey with lettuce, beans, corn and cilantro lime rice all topped with a creamy southwest dressing. Perfect for meal prep!
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Two glass storage containers with a bed of quinoa topped with roasted sweet potatoes and broccolini and mustard maple salmon.
5 from 5 votes

Easy Salmon Meal Prep Bowl

This easy salmon meal prep bowl has a base of quinoa and is topped with roasted veggies, mustard maple salmon and a lemon vinaigrette. Make this recipe over the weekend and have lunches ready to go for the week!
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Two glass containers with the ingredients for the Asian noodle bowl including peanut baked tofu, red pepper, purple cabbage, edamame, rice noodles, celery, shredded carrots, and a sauce.
5 from 5 votes

Asian Noodle Bowl (for Meal Prep)

This asian noodle bowl combines rice noodles, peanut tofu and fresh vegetables with a simple and flavorful sauce. It's vegan, gluten-free and perfect for meal prep!
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Mason Jar Salads

Mason jar salads are the perfect way to meal prep protein salads and there are so many options to choose from.

A mason jar containing layers of Nicoise salad ingredients.
5 from 2 votes

Nicoise Mason Jar Salad

This Nicoise mason jar salad combines fresh veggies, canned tuna, potatoes and hard boiled egg with a lemon vinaigrette. It's flavorful, loaded with protein and is perfect for meal prep!
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3.90 from 20 votes

Chicken Avocado Club Mason Jar Salad

This chicken avocado club mason jar salad combines chicken, turkey bacon, blue cheese and avocado. It's filling, loaded with flavor and perfect for meal prep. Low carb + gluten-free. 
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Four mason jars filled with a strawberry spinach chicken salad.
4.50 from 14 votes

Strawberry Spinach Mason Jar Salad

This spinach mason jar salad features grilled chicken, strawberries and a citrus poppy seed dressing. Layer all of the ingredients into a mason jar for a healthy, portable lunch!
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Two jars containing sweet potato and lentil salad.
5 from 4 votes

Kale Sweet Potato Lentil Mason Jar Salad

This kale sweet potato lentil salad is loaded with flavor and packed with 25 grams of plant-based protein. It can be meal prepped two ways: in a mason jar or a meal prep container. Vegetarian + gluten-free.
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Meal-Sized Salads

I love meal-sized salads! You get veggies, carbs, protein and healthy fats all in one meal. Plus, they can easily be made in advance for quick and easy lunches throughout the week.

Two plates with blueberry corn chicken salad with a fork, cloth napkin and dressing on the side.
4.80 from 10 votes

Blueberry, Corn and Chicken Salad

The perfect summertime blueberry corn chicken salad with fresh blueberries, grilled corn, shredded chicken, roasted pecans and a maple balsamic dressing. 
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Tuna, broccoli and kale caesar pasta salad on a plate topped with shaved parmesan.
5 from 6 votes

Tuna, Broccoli and Kale Caesar Pasta Salad

This tuna, broccoli and kale caesar pasta salad is packed with loads of veggies and protein. It comes together in under 30 minutes and is sure to become a new family favorite especially on those busy weeknights!
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Salad topped with pears, grilled chicken, turkey bacon, cranberries, goat cheese, walnuts, and avocado with a fork.
4.50 from 20 votes

Pear Salad with Walnuts, Avocado and Grilled Chicken

An easy pear salad with walnuts, avocado and grilled chicken. This combo makes for a satisfying meal-sized salad that’s perfect for pear season!
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Salad topped with grilled salmon, corn, basil, peaches, and tomatoes.
4.65 from 17 votes

Grilled Salmon Salad

The ultimate summer salad with lightly marinated grilled salmon, sliced peaches, tomatoes and grilled sweet corn. The flavors pair together to make a fresh and flavorful entree sized salad.
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Asian chopped salad in a white bowl with chopped almonds on top.
4.12 from 18 votes

Crunchy Asian Chopped Salad

This Asian chopped salad is loaded with fresh veggies and tossed with a creamy almond dressing. You’ll love the crunch and flavor! Dairy-free, gluten-free and low-carb.
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Bowl with bbq chicken salad. A fork is in the bowl and a napkin and glass of water are beside the bowl.
3.72 from 38 votes

BBQ Chicken Salad

This BBQ chicken salad has so much flavor with grilled BBQ chicken, black beans, corn, avocado, crunchy tortilla chips and a drizzle of both BBQ sauce and ranch dressing.
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A bowl of grilled chicken salad.
5 from 3 votes

Grilled Chicken Salad

My go-to grilled chicken salad made with juicy marinated chicken, fresh veggies, grilled corn, roasted sweet potatoes and avocado all served over greens and topped with a homemade honey mustard dressing. 
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A white bowl containing cooked sliced chicken on top of a bed of lettuce, red onion, cucumber, red bell pepper, pineapple, and a creamy dijon mustard dressing.
5 from 5 votes

Thai Curry Chicken Salad

This Thai curry chicken salad combines fresh pineapple, veggies, thai curry chicken and a creamy dijon dressing. It's fresh, filling and packed with flavor! Gluten-free.
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A plate of superfood salad topped with a filet of salmon topped with quick pickled onions, sweet potato croutons and a lemon vinaigrette.
4.94 from 43 votes

Superfood Salmon Salad

This salmon salad is loaded with roasted sweet potato croutons, avocado, pickled onions and dressed in a light lemon vinaigrette! It’s an easy go-to meal you’ll love having as part of your weekly rotation.
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Cheeseburger salad with avocado, red onion, cheddar cheese, tomatoes, ground turkey and pickles.
3.94 from 32 votes

Cheeseburger Salad

Enjoy all the flavor of a delicious burger, but make it low carb with a cheeseburger salad that's loaded with veggies and topped with a honey mustard dressing.
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This healthy taco salad is made with ground turkey taco meat instead of beef and is packed with veggies. It comes together quickly making it perfect for a weeknight meal.
4.23 from 48 votes

Healthy Taco Salad

This healthy taco salad is made with ground turkey taco meat instead of beef and is packed with veggies. It comes together quickly making it perfect for a weeknight meal.
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Overhead photo of a bowl of grilled shrimp salad.
4.37 from 11 votes

Grilled Shrimp Salad

Grilled shrimp salad with quinoa, broccoli and roasted asparagus! Prepare everything ahead of time and throw it into a bowl for a quick and easy lunch or dinner.
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Fuji apple chicken salad with gorgonzola cheese, pepitas, tomatoes and dressing.
4.39 from 18 votes

Fuji Apple Salad

This delicious meal-sized salad is inspired by Panera’s Fuji apple salad with fresh apple slices, gorgonzola, tomatoes, pepitas and a white balsamic vinaigrette.
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Cobb salad in a large serving bowl with hard boiled egg, blue cheese, cucumber, avocado, blackened chicken, tomato, spinach and bacon. Two wood salad serving spoons and a jar of homemade dressing are beside the bowl.
4.23 from 74 votes

Blackened Chicken Cobb Salad

This blackened chicken Cobb salad is packed with flavor and so simple to make. Plus, it’s great for meal prep and is grain-free, low-carb and keto-friendly.
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A serving platter with mediterranean salad topped with two filets of salmon.
4.55 from 31 votes

Mediterranean Salmon Salad

This healthy Mediterranean salmon salad combines romaine lettuce, quinoa, tomatoes, red onion and feta cheese all tossed in a light lemon vinaigrette dressing and topped with a salmon filet. It's perfect for lunch or a light dinner.
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Kale caesar salad topped with grilled shrimp, avocado, sweet potatoes and parmesan cheese shavings in a white bowl.
5 from 3 votes

Caesar Salad with Shrimp

This caesar salad with shrimp is topped with sweet potato croutons, avocado, parmesan cheese and a creamy avocado caesar dressing.
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I love making a big batch of soup over the weekend to enjoy for lunches throughout the week. All you have to do is reheat and enjoy! And all of these soup recipes have over 20 grams of protein per serving so one bowl will keep you full and satisfied.

A bowl of slow cooker chicken and wild rice soup.
4.24 from 548 votes

Chicken Wild Rice Soup

This slow cooker chicken wild rice soup is creamy and comforting, but still nourishing with lots of veggies, shredded chicken and wild rice. Added bonus: it’s so easy to whip up!
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A bowl of chicken enchilada soup, topped with shredded cheese, avocado slices and fresh cilantro.
5 from 5 votes

Slow Cooker Chicken Enchilada Soup

This chicken enchilada soup is packed with flavor and a hint of spice. It tastes just like traditional chicken enchiladas but with a fraction of the effort and can easily be made in your slow cooker, Instant Pot or over the stove top. 
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A bowl of chicken tortilla soup with toppings.
5 from 8 votes

Chicken Tortilla Soup

This chicken tortilla soup is loaded with veggies, black beans, shredded chicken and topped with homemade crunchy tortilla strips. It's comforting, easy to make and perfect for meal prep.
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A bowl of white bean chicken chili topped with jalapeño slices and avocado.
4.66 from 78 votes

White Bean Chicken Chili

This healthy white bean chicken chili is loaded with cannellini beans, corn and green chiles. It has a ton of flavor and cooks up in just 30 minutes.
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Three bowls of Brunswick stew. A bottle of hot sauce as well as a small bowl of fresh parsley are nearby for topping alongside two metal spoons.
4.32 from 88 votes

Healthy Brunswick Stew

This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!
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A white bowl full of turkey chili, topped sour cream, shredded cheese, avocado slices, fresh cilantro, and tortilla chips.
4.89 from 54 votes

Healthy Turkey Chili

This healthy turkey chili is made with kidney and black beans, corn, tomatoes and a blend of spices. It's the perfect meal to serve for game day or as an easy dinner!
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Bowl of chicken tortilla soup with avocado, line, jalapeno and chips as garnish.
4.49 from 58 votes

Chicken Fajita Soup

Whip up this slow cooker chicken fajita soup for a comforting and healthy meal that’s packed with flavor and a hint of spice.
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A bowl of butternut squash turkey chili with cilantro on top. A silver spoon rests inside the bowl of chili.
4.81 from 109 votes

Butternut Squash and Turkey Chili

Not your average chili, this butternut squash and turkey chili features red lentils and is simmered in a creamy coconut milk and tomato broth. It can be made in your pressure cooker or on the stove top!
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Chicken noodle soup in a white bowl with a metal spoon.
4.32 from 45 votes

Chicken Noodle Soup

Make chicken noodle soup from scratch with this simple recipe that cooks up in under 30 minutes! It's warm, comforting, packed with flavor and absolutely delicious.
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A bowl of lemon chicken orzo soup.
4.91 from 11 votes

Lemon Chicken Orzo Soup

This lemon chicken orzo soup combines fresh veggies, orzo pasta and shredded chicken in a lemony broth. It's healthy, comforting and packed full of flavor.
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A bowl of taco soup topped with avocado chunks, shredded cheese and sour cream with tortilla chips.
5 from 12 votes

Taco Soup

This easy taco soup recipe combines all your favorite taco ingredients in one pot – ground turkey, beans, corn, tomatoes and taco seasoning. It's packed with flavor and a hint of spice and is perfect for meal prep.
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More Collections to Check Out

Be sure to check out all the protein recipes as well as the full collection of lunch recipes!

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High-Protein Lunch Recipes + Superfood Salmon Salad

Looking for healthy protein-packed lunch ideas to prep in advance? Here are over 30 high-protein lunch recipes that will keep you satisfied throughout the day. They're all portable and have 20+ grams of protein.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 2



  • Make pickled red onions, the lemon vinaigrette dressing and bake your sweet potato croutons.
  • Season salmon filets with sea salt and ground pepper. Heat oil in a large skillet (a cast-iron works great) over medium-high heat. Place salmon in pan, skin side up for about 4 minutes or until the flesh is golden brown. Turn and cook until salmon is medium-rare, about 4 more minutes.
  • In a salad bowl, toss greens with sweet potato croutons, pickled red onions, feta and pepitas.
  • Divide between 2 plates. Top salad with salmon and avocado. Then drizzle with the lemon vinaigrette. Season with additional salt and pepper, to taste.



  • Dairy-free – Feel free to leave of the feta cheese for a dairy-free version.
  • Mix-ins – Feel free to switch up your mix-ins for this superfood salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!
  • Dressing – I love the lemon vinaigrette dressing I created for this salad but any dressing would work if you’re in a pinch. Some options: creamy balsamic dressing, balsamic vinaigrette, apple cider vinaigrette or white balsamic vinaigrette.


Serving: 1salad without dressing | Calories: 476kcal | Carbohydrates: 38g | Protein: 32g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 11g | Cholesterol: 82mg | Sodium: 650mg | Fiber: 9g | Sugar: 9g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad
Cuisine: American
Keyword: superfood salmon salad
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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