27 High Protein Low Carb Lunch Ideas

When adhering to a low-carb diet, it’s essential to prioritize protein intake, especially if you’re an active individual. To support this need, I’ve compiled 27 high-protein, low-carb lunch recipes that cater specifically to this requirement.

If you find yourself mindlessly reaching for vending machine snacks in the afternoon, it may be attributed to your current lunch habits. A diet heavy in carbohydrates can lead to a sugar crash followed by an intense craving for sweet treats.

Beef Tenderloin & Vegetable Stir Fry

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Looking for a delicious and nutritious alternative to traditional Chinese food? Look no further! This beef tenderloin stir-fry is packed with flavor and freshness, thanks to the addition of snow peas, broccoli, and red bell pepper. The combination of hoisin sauce, sesame oil, brown sugar, cayenne pepper, ginger, and black pepper creates a rich and savory sauce that complements the tender beef perfectly.

To make this dish, you’ll need a good set of measuring spoons to get the ingredients just right. Look for ones that are built to last and won’t rust over time. And don’t forget to serve it with some tasty fried rice – either store-bought or homemade using cauliflower rice. To make your own cauliflower rice, simply pulse cauliflower pieces in a food processor until they resemble rice.

One thing to note is that this dish contains beef, which has a higher carbon footprint than other protein sources. So, consider reducing your intake of beef and exploring alternative options for a more environmentally-friendly diet.

Per serving, this dish contains:
Calories: 358
Fats: 9.9g
Protein: 51.9g
Carbs: 14.2g
Fiber: 4g
Sugar: 4.6g

Spicy Tofu Steak Recipe

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As the world continues to shift towards a more plant-based lifestyle, it’s no wonder that many of us are incorporating these meals into our daily diets. Not only does eating plant-based promote weight loss, but it also provides an eco-friendly solution, making it a win-win for both our bodies and the environment.

One of the most impressive aspects of this dish is its uncanny resemblance to traditional steak – crispy on the outside and tender on the inside. And with the added flavors of soy sauce and chili garlic sauce, you’ll be hard-pressed to miss the meat altogether.

To achieve that perfect grill mark, a portable grill is ideal; however, for those without one, pan-searing will still yield delicious results. Serve with steamed vegetables for a well-rounded meal.

Nutritional Information (per serving):
Calories: 155
Fats: 8g
Protein: 12g
Carbs: 6g
Fiber: 1g
Sugar: 1g

Keto Crustless Quiche With Chorizo & Goats Cheese

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The weekend is the ideal time to unwind and enjoy a leisurely morning. The prospect of sleeping in and lounging in your pajamas is certainly tempting, but even the most relaxed of mornings eventually require some sustenance. That’s where this quiche recipe comes in – a delicious and satisfying brunch option that’s packed with flavor.

Tricolour Frittatas

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Are you tired of the daily struggle to get your kids to eat their veggies? You’re not alone! Many parents face this challenge, but what if I told you there’s a way to sneak those nutrients into a delicious breakfast or snack without them even noticing? Enter tricolour frittatas, a game-changing recipe that’s high in protein and fat, making them incredibly filling. Not only will they power your kids through their morning routine, but these versatile eggs also double as a tasty breakfast option. With a nutritional profile that boasts 153 calories per serving, along with 11g of fat, 10g of protein, 2g of carbs, 0g of fiber, and just 1g of sugar, you can feel good about what you’re feeding your little ones.

Instant Pot Salsa Chicken Lettuce Wraps

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I’m a wrap enthusiast, and I’m sure many of you share my enthusiasm. One of the reasons I love wraps is their portability – they’re perfect for eating on-the-go. However, as someone who’s conscious about carb intake, I’ve been searching for a low-carb alternative that still packs a flavorful punch.

That’s where these salsa chicken lettuce wraps come in. They’re not only delicious but also surprisingly filling and low in calories, making them an excellent option for those on a diet. What really sets them apart is their lightning-fast preparation time – just 15 minutes from start to finish! The secret ingredient? My trusty Instant Pot.

Instant Pots are a game-changer when it comes to cooking proteins quickly and efficiently. Whether you’re in the market for high-protein meals or just looking to streamline your cooking routine, an Instant Pot is an invaluable addition to any kitchen. And if you don’t have one yet, now’s a great time to invest – there’s currently a fantastic deal on this model.

Per serving, these wraps boast impressive stats:
Calories: 158
Fats: 3g
Protein: 26g
Carbs: 6g
Fiber: 2g
Sugar: 3g


Chicken Salad

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When it comes to weight loss, chicken breasts are a great choice. Not only do they provide a boost of protein that can help keep you full, but they’re also relatively low in fat and calories. However, let’s be real – plain chicken breast can get a bit dull. That’s why this recipe for Greek-inspired chicken salad is a game-changer. By adding creamy Greek yogurt, sweet red grapes, crunchy green bell peppers, and savory fresh herbs like sage and thyme, we’ve transformed a potentially bland ingredient into a flavor explosion that will leave you wanting more. And the best part? A single serving clocks in at just 129 calories, making it easy to indulge without feeling guilty. You can enjoy this salad on its own or get creative with lettuce wraps – either way, you’ll be getting a dose of high-quality protein and a satisfying snack. Here’s what makes this recipe tick: Calories: 129; Fats: 2g; Protein: 20g; Carbs: 5g; Fiber: 0g; Sugar: 4g.

Cheesy Spinach & Mushroom Breakfast Casserole

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When hosting overnight guests, breakfast can become a logistical challenge. Rather than scrambling to cook up a storm, this breakfast casserole provides a stress-free solution that serves 12, leaving room for seconds (and maybe even leftovers). Not only is it a crowd-pleaser, but it’s also a nutritious option, boasting Vitamins A and C for immune system support and calcium for strong bones. With its balanced macronutrient profile, this casserole delivers: Per serving, expect 241 calories, with 18g of fat, 16g of protein, 5g of carbohydrates, 1g of fiber, and just 2g of sugar.

Pea Feta & Mint Frittata

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While it’s ideal to savor a leisurely lunch, our fast-paced lives often require us to eat on the go. That’s where these frittata cups come in – a convenient and delicious solution for busy days. Their moist texture and flavorful profile are thanks to the perfect balance of salty feta cheese, sweet peas, and fresh mint. And the best part? They’re surprisingly easy to prepare! Simply grease a mini muffin tray with some non-stick goodness, add your egg mixture, and bake at 375°F for about 15 minutes, or until the eggs are cooked through. If you want to make cleanup a breeze, consider using a silicone muffin tray instead of traditional mini muffins. With this recipe, you can enjoy a nutritious snack that’s packed with protein (10.6g per serving), fiber (0.8g), and only 134 calories per serving.

Keto Chicken Soup Recipe

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Indulge in a steaming bowl of homemade chicken soup, a true remedy for a cold. This nutritious recipe is packed with tender shredded chicken and an array of vegetables, including celery, leeks, zucchini, cabbage, and rutabaga, which provide a boost of immune-boosting Vitamins A and C.

To enhance the creaminess of the soup, blend it slightly using an immersion blender. Be cautious when blending hot soups, as they can explosively release their contents if used in a regular blender.

While this soup is satisfying just the way it is, you may miss the comforting presence of noodles. Fear not! You can add Shirataki noodles to your soup, which are zero-carb and calorie-free. These noodles also serve as prebiotics, feeding the good bacteria in your gut that provide various health benefits, including immune system support.

For those interested in stocking up on Shirataki noodles, you can find them here.

Per serving, this recipe yields:

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

Easy Collard Green Wraps

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I’m a self-proclaimed wrap enthusiast, but even I acknowledge that traditional wraps can be a carb-heavy indulgence. One medium tortilla alone packs over 20 grams of net carbs – a significant amount for those watching their carbohydrate intake. That’s why I’m excited to share my recipe for collard green wraps, which offer all the flavors and textures of a classic wrap without the guilt. By using blanched collard green leaves as our ‘wrap,’ we can enjoy a delicious and nutritious meal that just so happens to be low in carbs and high in fiber. These versatile greens not only provide a satisfying crunch but are also an excellent source of calcium, magnesium, and phosphorus, making them a great addition to any diet. Plus, they’re rich in Vitamin K, which is essential for blood clotting. So go ahead, indulge in these tasty collard green wraps – your taste buds and body will thank you. Per serving, this recipe boasts an impressive nutritional profile: 165 calories, 8g of fat, 19g of protein, 5g of carbs, 1g of fiber, and just 2g of sugar.

Keto Avocado Bacon Chicken Salad

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Indulge in the ultimate flavor combination – crispy bacon, tender chicken, creamy avocado, crunchy celery, and cheddar cheese – all brought together by a rich Caesar dressing. This delectable salad not only tantalizes your taste buds but also provides a boost of nutrients. A single serving delivers nearly a quarter of your daily fiber needs, while the monounsaturated fats contribute to a healthy heart. To make this recipe, you’ll need cooked chicken; if you don’t have any on hand, Rotisserie chicken is a convenient substitute. Per serving: 640 calories, with 38g of fat, 57g of protein, 9g of carbohydrates, 6g of fiber, and 2.5g of sugar.

Meal Prep Low Carb Big Mac Salad Jars

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Indulge in the flavors of a Big Mac without the guilt. This creative salad jar recipe combines the best of both worlds, offering a satisfying and healthier twist on the classic fast food favorite.

The star of this show is the savory ground beef, perfectly seasoned with a blend of juicy tomatoes, crisp lettuce, salty dill pickles, and sharp cheddar cheese. To elevate the dish, a tangy homemade Big Mac sauce made from simple ingredients like mayonnaise, ketchup, and relish adds a rich and creamy element.

Nutritional Breakdown:
Per Serving:
Calories: 426
Fats: 28g
Protein: 29g
Carbs: 15g
Fiber: 2g
Sugar: 9g

Easy Low Carb Buffalo Chicken Lettuce Wraps

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If you’re a fan of everything spicy, get ready to indulge in these mouth-watering wraps. The combination of tender chicken, sweet red onions, creamy avocado, juicy cherry tomatoes, cheddar cheese, and a dash of Frank’s Red hot sauce will have your taste buds dancing with delight. What I love most about this dish is not only the burst of flavor from the spices, but also its convenience – it takes just 15 minutes to prepare, making it an ideal choice for busy weekday lunches. With its rich flavors and quick preparation time, this recipe is sure to become a staple in your culinary repertoire.

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

Cheesy Bell Pepper Keto Nachos

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Game day is always a thrill, and for many of us, it’s a time to gather with loved ones and cheer on our favorite teams. And let’s not forget the snacks – oh, the glorious snacks! In this case, I’m excited to share a recipe that’s perfect for any game-day gathering: these innovative bell pepper keto nachos. By substituting traditional tortilla chips with crunchy bell pepper slices, we’re adding a burst of freshness and nutrition to every bite. The combination of ooey-gooey melted cheese and nicely browned beef is simply irresistible. And the best part? This dish can be easily customized by swapping out the ground beef for ground chicken or pork. With its impressive nutritional profile – 419 calories, 28g of fat, 34g of protein, 7g of carbs, 2g of fiber, and only 3g of sugar per serving – this recipe is sure to please even the most discerning palates.

Thai Chicken Salad

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Satisfy your Thai food cravings with this mouth-watering salad, where the harmony of fresh coleslaw mix, red bell pepper, and tender chicken is elevated by the satisfying crunch of roasted peanuts. For an added kick, the jalapeno peppers bring a spicy depth that’s perfectly balanced by the creamy, savory, and umami flavors of the homemade peanut sauce. With each bite, you’ll crave more of this delectable combination.

Nutritional Information (per serving):
Calories: 460
Fats: 30g
Protein: 30g
Carbs: 14.5g
Fiber: 6g
Sugar: 6g

Turkey Bacon Ranch Cream Cheese Pinwheels

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Hosting a lunch gathering over the weekend can be a delightful experience, especially when sharing good food with great company. However, when you’re adhering to a low carb, high protein diet, it can be challenging to accommodate your guests’ tastes without compromising on your own dietary requirements. The solution often lies in preparing separate dishes – one for yourself and another for your visitors. This approach can be less than ideal, taking away from the overall enjoyment of the occasion.

Fortunately, with a recipe like these cream cheese pinwheels, you can entertain your guests while staying true to your dietary goals. The combination of crunchy bacon, creamy cheddar cheese, and cream cheese is not only delicious but also provides a satisfying and filling meal. What’s more, your guests won’t suspect that they’re indulging in low-carb treats – and at just 8 grams of net carbs per serving, you can feel confident about your choices.

The key to keeping these pinwheels low-carb is to use low-carb tortillas, which you can either make or source online. With only 4 grams of net carbs per serving, they not only meet your dietary requirements but also provide over half of your daily fiber needs. This added bonus ensures that you’re not sacrificing nutritional value for the sake of taste.

One of the greatest advantages of this recipe is its ability to be prepared ahead of time, freeing up more hours for you to focus on your guests and less time spent in the kitchen. With a per-serving breakdown of 263 calories, 20g fats, 13g protein, 10g carbs, 2g fiber, and 2g sugar, you can indulge guilt-free.


Keto Antipasto Salad

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Italian food is a passion of many, but its carb-heavy nature can be a concern for those watching their carbohydrate intake. This antipasto salad is a game-changer, offering an abundance of Italian flavors while keeping carbs in check. The combination of chunky Genoa salami and pepperoni, along with provolone and mozzarella cheeses, provides a satisfying base for the dish. Add to this the variety of vegetables – spicy pepperoncini, sweet red bell peppers, red onions, juicy tomatoes, and salty black olives – and you’ll be in culinary heaven. The homemade dressing is the perfect accompaniment, boasting a harmonious balance of savory, sweet, and acidic notes. To ensure the dressing remains low-carb, Swerve confectioner’s sweetener is used to add sweetness without increasing net carbs, which remain zero grams. This not only keeps blood sugar levels in check but also eliminates any bitter aftertaste. If you’re unable to find this sweetener in stores, you can easily purchase it online. Per serving, this salad boasts impressive nutritionals: 256 calories, 20.8g of fats, 13.1g of protein, and a mere 4g of carbohydrates, with 1.1g of fiber and zero grams of sugar.

Keto Roast Beef & Asparagus Roll-Ups

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Sometimes, simplicity is the way to go. That’s why I love these easy-to-make roll-ups that are packed with flavor despite having only four ingredients: roast beef, asparagus, cream cheese, and horseradish. To make them, start by steaming your asparagus for 2-3 minutes until it’s tender. You can use a handy steamer like this one to get the job done.Next, mix together your cream cheese and horseradish until well combined. Then, spread a slice of roast beef with some of that creamy goodness, add some asparagus spears on top, and roll it up into a neat little package.Here’s the nutritional lowdown: each serving contains 118 calories, 8g of fat, 10g of protein, 2g of carbs, 1g of fiber, and just 1g of sugar.

Keto Club Sandwich

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If you thought the days of club sandwiches were behind you due to a low-carb diet, think again! This classic sandwich can be easily adapted to fit your new dietary requirements. The combination of crispy bacon, savory ham, melted cheddar cheese, sliced turkey, and fresh tomatoes is a match made in heaven. And the best part? It’s all held together by crisp lettuce leaves, making it a low-carb twist on a beloved favorite. Plus, this recipe can be whipped up in just 10 minutes, making it the perfect solution for busy days when you need a quick and satisfying meal.

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

To make this delicious club sandwich, simply combine your favorite ingredients and serve on a bed of crisp lettuce leaves.

Easy Keto Taco Cups

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Tired of the same old taco Tuesday recipes? Shake things up with these innovative taco cups, where cheddar cheese and browned beef are baked in a rich fathead dough that’s both low-carb and packed with nutrients. The secret ingredient? Almond flour, which not only keeps your diet in check but also provides a boost of Vitamin E for healthy skin, as well as magnesium, manganese, and phosphorus for strong bones. And if you thought almond flour was just for baking, think again – it’s also great for breading meats and thickening stews.But that’s not all – these taco cups also get a nutritional kick from the addition of ground flax meal, which is rich in heart-healthy omega-3s and antioxidants. You can use it to bake with, or add it to smoothies, Greek yogurt, or salad dressings for an extra dose of nutrition.According to the recipe, each serving comes in at 173 calories, with 7.6g of fat, 17.9g of protein, just 2.8g of carbs, and a negligible amount of sugar. With fiber and sugar both clocking in at zero, you can rest assured that these taco cups are not only delicious but also a guilt-free treat.

Keto Asparagus, Avocado, & Tomato Salad

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Salads are a fantastic way to boost your veggie intake, but let’s be real – a lot of them can end up tasting like a freshly cut lawn. Who wants to eat grass, right? That’s why I’m excited to share this salad recipe with you, which not only packs in the nutrients but also tastes incredible. The crispy asparagus adds a delightful textural element, while the creamy mozzarella balls and avocado provide a rich and indulgent feel. And let’s not forget the pop of color from the cherry tomatoes – it’s like a party on your plate! To tie everything together, I’ve whipped up a homemade vinaigrette that complements the flavors perfectly. Trust me, once you try this salad, you’ll be hooked and looking for excuses to make more. Per serving, you can expect: Calories: 141, Fats: 10.4g, Protein: 7.1g, Carbs: 3.9g, Fiber: 4g, Sugar: 3.8g.

Garlic Parmesan Roasted Shrimp & Broccoli

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If you’re a seafood enthusiast, this dish is sure to satisfy your cravings. The combination of succulent shrimp and caramelized broccoli, topped with Parmesan cheese, creates a flavor profile that’s hard to resist. And the best part? This recipe checks all the boxes when it comes to nutrition. Shrimp is an excellent source of protein, low in calories and rich in selenium, a powerful antioxidant. So, go ahead and indulge in this delicious dish on its own or paired with a low-carb pasta. Whether you’re looking for a quick and easy meal or a satisfying dinner option, this recipe has got you covered.

Per serving, this dish boasts an impressive nutritional profile:
Calories: 313
Fats: 15g
Protein: 38g
Carbs: 9g
Fiber: 3g
Sugar: 2g

Red Coconut Curry Meatballs With Cauliflower Rice

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When the stress of work becomes overwhelming, a comforting lunch can be just what the doctor ordered. This particular dish is a masterclass in comfort food, offering a rich, saucy flavor profile that’s sure to hit the spot. With its hearty serving size and substantial calorie count, it’s designed to keep you full and satisfied until dinner time – no need to succumb to those pesky potato chips calling your name from the vending machine.

Here are the details: per serving, this dish comes in at 548 calories, with a healthy breakdown of 42g of fat, 27g of protein, 23g of carbs, and a respectable 5g of fiber. With only 8g of sugar, you can indulge without feeling too guilty. And now, here’s the recipe: [insert recipe]

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