7 Low Carb High Protein Lunch Ideas That Actually Satisfy Your Cravings

Lunch should keep you full, energized, and excited to eat. These low carb, high protein recipes do exactly that—without weird ingredients or fussy steps. Think bold flavors, hearty textures, and meals you’ll actually look forward to. Meal prep them or cook them fresh; either way, you’ll stay satisfied for hours.

1. Chili-Lime Chicken Bowls With Cauliflower Rice And Crunchy Slaw

Big flavors, simple prep, and a bowl you’ll want to repeat all week. The zesty chili-lime chicken is juicy and fast, and the cauliflower rice soaks up all the citrusy goodness. It’s the kind of lunch that feels fresh but eats like a full meal.

Ingredients:

• 1 lb boneless, skinless chicken thighs, trimmed
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• Zest and juice of 1 lime
• 1 tbsp avocado or olive oil, plus more for skillet
• 4 cups riced cauliflower (fresh or frozen)
• 1/4 cup chopped cilantro
• 1 small jalapeño, minced (optional)
• 2 cups finely shredded cabbage (purple or green)
• 1/4 cup Greek yogurt (2% or full-fat)
• 1 tbsp mayonnaise
• 1 tsp honey or keto-friendly sweetener
• 2 tbsp apple cider vinegar
• 1/2 tsp salt
• Lime wedges, extra cilantro, and sliced radishes for serving

Instructions:

1. Marinate chicken: In a bowl, mix chili powder, smoked paprika, cumin, garlic powder, salt, pepper, lime zest and juice, and 1 tbsp oil. Add chicken thighs and toss. Let sit 15–30 minutes (or overnight).
2. Make slaw: In another bowl, whisk Greek yogurt, mayo, honey, vinegar, and 1/2 tsp salt. Toss with cabbage. Chill.
3. Cook chicken: Heat a slick of oil in a hot skillet over medium-high. Cook thighs 5–6 minutes per side until browned and cooked through. Rest 5 minutes, then slice.
4. Sauté cauliflower rice: In the same skillet, add a touch more oil. Add riced cauliflower and jalapeño. Cook 4–5 minutes until tender-crisp. Season with salt and stir in cilantro.
5. Assemble: Bowl the cilantro cauliflower rice, top with sliced chicken, a mound of slaw, radishes, and extra lime wedges.

Pro tip: Swap chicken thighs for shrimp and cook 2–3 minutes per side. For extra protein, add a spoon of black soybeans or crispy pepitas. This packs like a dream for meal prep—keep slaw separate until serving.

2. Greek Yogurt Tuna Crunch Wraps (No Tortilla, All Flavor)

Everything you love about a tuna wrap, just lighter and crunchier. The secret is a tangy Greek yogurt dressing that still feels creamy and rich. Wrap it in crisp lettuce leaves for that satisfying handheld vibe without the carbs.

Ingredients:

• 2 cans tuna (5 oz each), drained
• 1/3 cup plain Greek yogurt
• 1 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper to taste
• 1/3 cup diced celery
• 1/4 cup finely diced red onion
• 1/4 cup chopped dill pickles
• 2 tbsp chopped fresh dill or parsley
• 1 avocado, sliced
• 8–10 large butter lettuce or romaine leaves
• Optional: 1 tbsp capers, drained

Instructions:

1. Make dressing: In a bowl, whisk Greek yogurt, mayo, Dijon, lemon juice, garlic powder, onion powder, salt, and pepper.
2. Mix tuna: Fold in tuna, celery, red onion, pickles, herbs, and capers if using. Adjust seasoning.
3. Assemble wraps: Lay two lettuce leaves overlapping for each wrap. Spoon tuna mix down the center, add avocado slices, and roll snugly, tucking in sides as you go.

Serve it with: Cucumber spears, cherry tomatoes, and a sprinkle of feta if you like things salty-briny. Want heat? Add a dash of hot sauce or a pinch of red pepper flakes to the dressing—seriously elevates it.

3. Spicy Tofu And Veggie Power Bowl With Peanut-Lime Drizzle

High protein, plant-based, and deeply satisfying. Crispy tofu gets tossed in a chili-lime glaze, then layered over garlicky sautéed greens and cauliflower rice. The creamy peanut-lime drizzle ties it all together like a dream.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp avocado oil
• 1 tbsp tamari or soy sauce
• 1 tsp chili-garlic sauce or sriracha
• 1 tsp lime zest + 1 tbsp lime juice
• 1 tsp cornstarch or arrowroot
• 2 cups riced cauliflower
• 2 tsp sesame oil
• 2 cloves garlic, minced
• 4 cups baby spinach or chopped kale
• 1/2 red bell pepper, thinly sliced
• 2 green onions, sliced
• 2 tbsp roasted peanuts, chopped

Peanut-Lime Drizzle:

• 2 tbsp natural peanut butter
• 1 tbsp lime juice
• 1 tsp tamari
• 1 tsp rice vinegar
• Warm water to thin

Instructions:

1. Prep tofu: Toss cubes with tamari, chili-garlic sauce, lime zest/juice, and cornstarch. Let sit 10 minutes.
2. Crisp tofu: Heat oil in a nonstick skillet over medium-high. Cook tofu 8–10 minutes, turning until golden on all sides.
3. Sauté base: Push tofu aside or remove. Add sesame oil, garlic, and bell pepper. Cook 1 minute. Add riced cauliflower and greens; cook 3–4 minutes until tender. Season to taste.
4. Make drizzle: Whisk peanut butter, lime juice, tamari, vinegar, and enough water to drizzle.
5. Assemble: Bowl the veggie base, top with tofu, green onions, peanuts, and drizzle generously.

Variations: Swap peanut butter for almond butter. Add a jammy 7-minute egg for extra protein. Meal prep tip: keep sauce separate until serving to keep everything crisp.

4. Herby Turkey Zucchini Meatballs With Lemon-Garlic Yogurt

Soft, juicy meatballs that scream weekday comfort. Zucchini keeps them moist without breadcrumbs, and the lemon-garlic yogurt adds bright, creamy contrast. Serve over zucchini ribbons or a simple arugula salad and call it lunch bliss.

Ingredients:

• 1 lb ground turkey (93% lean or higher)
• 1 cup finely grated zucchini, squeezed dry
• 1/3 cup finely grated Parmesan
• 1 egg
• 2 cloves garlic, minced
• 1/4 cup chopped parsley
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 4 cups baby arugula or zucchini noodles, for serving

Lemon-Garlic Yogurt:

• 1/2 cup Greek yogurt
• 1 tbsp lemon juice + 1/2 tsp zest
• 1 small clove garlic, grated
• 1 tbsp olive oil
• Pinch of salt

Instructions:

1. Make meatball mix: Combine turkey, zucchini, Parmesan, egg, garlic, parsley, oregano, salt, and pepper. Mix gently until just combined.
2. Shape: Form 16–18 small meatballs with damp hands.
3. Cook: Heat olive oil in a large skillet over medium. Brown meatballs 8–10 minutes, turning, until cooked through (165°F).
4. Yogurt sauce: Stir yogurt, lemon juice/zest, garlic, olive oil, and salt.
5. Serve: Plate arugula or zoodles, add meatballs, and dollop with yogurt sauce. Drizzle a little olive oil if you’re feeling fancy.

Tips: Air fryer option: 400°F for 10–12 minutes, shaking halfway. Add crushed red pepper for heat. Leftovers reheat beautifully and are amazing in lettuce cups.

5. Garlicky Shrimp Scampi Zoodles With Burst Tomatoes

Everything you love about scampi but lighter and brighter. It’s buttery-garlicky heaven with juicy shrimp and sweet tomatoes, all tossed with zucchini noodles so you get twirls without the carb crash. Weekday fast, date-night delicious.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1/2 tsp salt + 1/4 tsp black pepper
• 2 tbsp unsalted butter
• 1 tbsp olive oil
• 4 cloves garlic, thinly sliced
• 1/4 tsp red pepper flakes
• 1 cup cherry tomatoes
• 1/3 cup dry white wine or chicken broth
• 2 tbsp lemon juice + zest of 1/2 lemon
• 4 cups zucchini noodles (from 3 medium zucchini), well-dried
• 2 tbsp chopped parsley
• Optional: 2 tbsp grated Parmesan

Instructions:

1. Season shrimp with salt and pepper. Pat dry well.
2. Heat butter and olive oil in a large skillet over medium-high. Add garlic and red pepper flakes; cook 30 seconds until fragrant.
3. Add tomatoes; cook 2–3 minutes until starting to blister. Add shrimp; cook 1–2 minutes per side until pink.
4. Deglaze with wine or broth; simmer 1 minute. Add lemon juice and zest.
5. Add zucchini noodles and toss just until warmed and slightly softened, 1–2 minutes. Don’t overcook.
6. Finish with parsley (and Parmesan if using). Taste and adjust salt.

Serve with: A side of garlicky sautéed spinach or a handful of arugula on the plate. If you want extra richness, swirl in 1 tbsp butter off-heat—trust me, it’s luxurious.

6. Creamy Pesto Cottage Cheese Chicken Salad Cups

Chicken salad, but upgraded with herby pesto and fluffy cottage cheese for extra protein. It’s creamy without being heavy, and the lemony snap keeps it fresh. Scoop it into crisp bell pepper or endive cups for a crunch that totally hits the spot.

Ingredients:

• 2 cups cooked shredded chicken (rotisserie works great)
• 1/2 cup cottage cheese (small curd)
• 2 tbsp mayonnaise
• 2 tbsp basil pesto
• 1 tbsp lemon juice
• 1/4 tsp garlic powder
• Salt and pepper to taste
• 1/3 cup diced cucumber
• 1/4 cup halved grape tomatoes
• 2 tbsp chopped fresh basil
• 1 tbsp toasted pine nuts (optional)
• 4 mini bell peppers, halved and deseeded, or Belgian endive leaves

Instructions:

1. Blend base: In a bowl, stir cottage cheese, mayo, pesto, lemon juice, garlic powder, salt, and pepper until mostly smooth.
2. Fold in chicken, cucumber, tomatoes, basil, and pine nuts if using. Adjust seasoning.
3. Spoon into bell pepper halves or endive leaves. Chill 10 minutes if you like it extra refreshing.

Variations: Use dill and a squeeze of Dijon instead of pesto for a deli-style vibe. Add olives for briny punch. Meal prep tip: keep veggies and salad stored separately to preserve crunch.

7. Korean-Inspired Beef And Broccoli Meal Prep Bowls

Savory-sweet beef, crisp-tender broccoli, and sesame vibes that make lunch feel special. This is the low carb answer to takeout cravings, and it reheats like a charm. You’ll get bold flavor, juicy protein, and a ton of veggies in every bite.

Ingredients:

• 1 lb lean ground beef (90% lean) or thinly sliced sirloin
• 1 tbsp avocado oil
• 3 cups small broccoli florets
• 1 cup sliced mushrooms (optional)
• 2 green onions, sliced
• 2 cups riced cauliflower
• 1 tsp sesame oil

Sauce:

• 3 tbsp tamari or low-sodium soy sauce
• 1 tbsp rice vinegar
• 1–2 tsp gochujang or sriracha (to taste)
• 1 tbsp brown sugar substitute or 1 tsp honey
• 1 tsp grated ginger
• 2 cloves garlic, minced
• 1/4 cup water

Garnish:

• Sesame seeds and extra green onions

Instructions:

1. Whisk sauce ingredients in a small bowl. Taste and adjust heat/sweetness.
2. Cook beef: Heat avocado oil in a large skillet over medium-high. Brown beef, breaking it up, 5–6 minutes. Drain excess fat if needed.
3. Add broccoli (and mushrooms if using). Stir-fry 3–4 minutes until bright green and crisp-tender.
4. Pour in sauce and simmer 2–3 minutes, letting it reduce slightly and coat everything. Stir in green onions.
5. Meanwhile, sauté riced cauliflower with sesame oil in a separate pan 3–4 minutes; season lightly with salt.
6. Assemble bowls: Cauliflower rice on bottom, beef and broccoli on top. Sprinkle sesame seeds.

Meal prep magic: Divvy into 3–4 containers. Reheat with a splash of water to keep it saucy. Add a fried egg on top for extra protein and pure joy.

Why These Work For Low Carb + High Protein

These recipes keep carbs in check by leaning on veggies like cauliflower rice, zucchini, lettuce wraps, and greens instead of breads and grains. Protein comes from chicken, turkey, tofu, shrimp, beef, tuna, and dairy like Greek yogurt and cottage cheese. The combo helps you stay full, steady your energy, and crush those mid-afternoon snack attacks.

Make-Ahead And Packable Tips

• Keep sauces separate: It preserves texture and lets you control moisture when reheating.
• Dry your veggies: Squeeze zucchini, blot zoodles, and pat shrimp/chicken dry for better browning.
• Layer smart: Put grains/cauli rice on bottom, proteins in middle, fresh crunchy elements on top.
• Batch proteins: Roast a tray of chicken thighs or press/cube tofu on Sunday and build bowls all week.

Ready to lunch like you mean it? Pick one of these and make it today—you’ll feel the difference. And once you’ve got your favorite, double it for meal prep so future-you can say thanks later. Happy cooking and even happier eating!