20 High Protein Low Carb Lunches for Work

These 20 high protein low carb lunches for work have 24 to 58 grams of protein each, from Turkey Club Lettuce Wraps and Shrimp Caesar Salad to Chicken Cauliflower Curry and Tuna Stuffed Bell Peppers.

The hardest part of low carb at work is lunch. Sandwiches and takeout are everywhere, so packing your own makes the biggest difference.

Our no-cook high-protein lunches are another good list for busy weeks.

These use lettuce, cucumbers and cauliflower instead of bread and rice, and most don’t need a microwave. For packed salads with a little more variety, see the high-protein lunch bowls and plates.

Every recipe makes 4 lunches, and the protein in each title is per lunch. Here are the recipes.

Related Articles

• 10 High Protein Meal Prep Bowls
• Chicken Salad with Grapes and Apples (Greek Yogurt)
• Mediterranean Tuna Salad with No Mayo
• Avocado Chicken Salad Wrap with Greek Yogurt
• Caprese Lunch Bowl with Grilled Chicken

HIGH PROTEIN LOW CARB LUNCHES FOR WORK

🥬 Wraps and Lettuce Cups

No bread needed. Lettuce and cucumber do the job.

1. Turkey Club Lettuce Wraps (28g Protein)

Turkey, turkey bacon, tomato and avocado wrapped in big lettuce leaves.

Wrap them in parchment so they hold together in your lunch bag.

Ingredients:

• 1 lb lean deli turkey
• 6 slices turkey bacon
• 1 avocado
• 4 slices cheddar
• Butter lettuce, tomato

Instructions:

1. Lay out 2 overlapping lettuce leaves per wrap.
2. Add turkey, turkey bacon, cheese, tomato and avocado.
3. Roll tightly.
4. Wrap in parchment and cut in half.

2. Thai Chicken Lettuce Cups (54g Protein)

Ground chicken with ginger, garlic and lime in crisp lettuce cups.

Pack the filling and lettuce separately.

Ingredients:

• 2 lb ground chicken
• 3 tbsp soy sauce
• 1 cup shredded carrots
• Butter lettuce, lime, ginger, garlic, cilantro

Instructions:

1. Cook chicken with garlic and ginger.
2. Add soy sauce, lime and carrots.
3. Cool and pack.
4. Spoon into lettuce at lunch.

3. Chicken Fajita Lettuce Wraps (57g Protein)

Fajita chicken and peppers in romaine boats with salsa.

Romaine hearts make sturdy boats.

Ingredients:

• 2 lb chicken breast
• 3 bell peppers
• Romaine hearts
• 1/2 cup salsa
• 1/2 cup Greek yogurt

Instructions:

1. Cook fajita chicken and peppers.
2. Cool and pack.
3. Fill romaine leaves at lunch.
4. Top with salsa and yogurt.

4. Chicken Salad Cucumber Sandwiches (43g Protein)

Chicken salad sandwiched between thick cucumber slices instead of bread.

Pat the cucumber dry so the chicken salad doesn’t slide.

Ingredients:

• 1.5 lb cooked chicken breast
• 1/2 cup Greek yogurt
• 2 large cucumbers
• Celery, dill, mustard

Instructions:

1. Mix chicken, yogurt, celery, dill and mustard.
2. Slice cucumbers into thick rounds.
3. Sandwich the chicken salad between slices.
4. Pack chilled.

5. Egg Salad Lettuce Cups (25g Protein)

Creamy egg salad spooned into butter lettuce.

Add a little paprika and chives on top.

Ingredients:

• 12 hard-boiled eggs
• 1/2 cup Greek yogurt
• 1/2 cup cottage cheese
• Butter lettuce, mustard, chives

Instructions:

1. Chop eggs.
2. Mix with yogurt, cottage cheese and mustard.
3. Pack.
4. Spoon into lettuce at lunch.

🥗 Hearty Low Carb Salads

Big salads with real protein, not just a few croutons.

6. Antipasto Salad with Turkey and Mozzarella (28g Protein)

Deli turkey, mozzarella, olives, artichokes and peppers with Italian dressing.

It keeps well, so make it for 3 days at once.

Ingredients:

• 1 lb lean deli turkey
• 1 cup mozzarella pearls
• Romaine
• Olives, artichoke hearts, roasted peppers
• Italian dressing

Instructions:

1. Chop turkey and vegetables.
2. Toss with mozzarella and olives.
3. Pack over romaine.
4. Add dressing at lunch.

7. Shrimp Caesar Salad (54g Protein)

Garlic shrimp over romaine with parmesan and a yogurt Caesar dressing.

Cook the shrimp the night before and eat it cold.

Ingredients:

• 2 lb shrimp
• 2 heads romaine
• 1/2 cup parmesan
• 1/2 cup Greek yogurt
• Lemon, garlic, Dijon

Instructions:

1. Cook shrimp with garlic.
2. Whisk yogurt, lemon, garlic and Dijon.
3. Pack shrimp over romaine with parmesan.
4. Dress at lunch.

8. Steak Cobb Salad (48g Protein)

Sliced steak with eggs, turkey bacon, blue cheese and tomatoes.

Slice the steak thin across the grain.

Ingredients:

• 1.5 lb sirloin
• 4 eggs
• 4 slices turkey bacon
• 1/4 cup blue cheese
• Romaine, tomatoes

Instructions:

1. Cook and slice steak.
2. Boil eggs.
3. Crisp turkey bacon.
4. Arrange over romaine with tomatoes and blue cheese.

9. Greek Chicken Salad Jars (50g Protein)

Greek salad layered in jars with chicken and feta.

Put dressing on the bottom and greens on top.

Ingredients:

• 1.75 lb chicken breast
• 1 cucumber, 1 pint cherry tomatoes
• 1/2 cup feta
• Romaine, olives, red onion
• 1 tbsp olive oil, lemon, oregano

Instructions:

1. Cook and dice chicken.
2. Add dressing to jar bottoms.
3. Layer vegetables, chicken and feta.
4. Top with romaine.

10. Chicken Pesto Zucchini Noodle Salad (53g Protein)

Cold zucchini noodles tossed with pesto, chicken and mozzarella.

Salt the noodles and pat them dry first.

Ingredients:

• 1.75 lb cooked chicken breast
• 4 zucchini, spiralized
• 4 tbsp pesto
• 1/2 cup mozzarella pearls
• Cherry tomatoes

Instructions:

1. Spiralize and dry zucchini.
2. Toss with pesto.
3. Add chicken, mozzarella and tomatoes.
4. Chill.

🍱 Low Carb Lunch Boxes

Pack and go, and most don’t need a microwave.

11. Smoked Salmon Cucumber Bites Box (24g Protein)

Cucumber rounds topped with herbed cream cheese and smoked salmon, plus eggs on the side.

Assemble the bites at lunch so they stay crisp.

Ingredients:

• 12 oz smoked salmon
• 4 oz light cream cheese
• 4 hard-boiled eggs
• 2 cucumbers, dill

Instructions:

1. Slice cucumbers.
2. Mix cream cheese with dill.
3. Pack salmon, cucumbers, spread and eggs.
4. Assemble at lunch.

12. Shrimp Cocktail Lunch Box (54g Protein)

Chilled shrimp with cocktail sauce, cheese, cucumber and almonds.

Buy cooked shrimp to save time.

Ingredients:

• 2 lb cooked shrimp
• 4 cheese sticks
• 1/4 cup almonds
• Cocktail sauce, cucumber, celery

Instructions:

1. Peel and chill shrimp.
2. Portion into boxes.
3. Add cheese, almonds and vegetables.
4. Add sauce cups.

13. Cottage Cheese Ranch Dip Box (46g Protein)

Whipped cottage cheese ranch dip with chicken, vegetables and boiled eggs.

Blend the cottage cheese for a smooth dip.

Ingredients:

• 2 cups cottage cheese
• 1 lb cooked chicken breast
• 4 eggs
• Ranch seasoning, cucumber, peppers, celery

Instructions:

1. Blend cottage cheese with ranch seasoning.
2. Slice chicken and vegetables.
3. Pack with eggs.
4. Dip at lunch.

14. Caprese Chicken Lunch Box (47g Protein)

Sliced chicken, fresh mozzarella, tomatoes and basil with balsamic.

Drizzle the balsamic at lunch so it doesn’t make the cheese soggy.

Ingredients:

• 1.5 lb cooked chicken breast
• 1 cup fresh mozzarella
• 1 pint cherry tomatoes
• Basil, balsamic glaze

Instructions:

1. Slice chicken and mozzarella.
2. Halve tomatoes.
3. Pack with basil.
4. Add balsamic at lunch.

15. Chicken Taco Cabbage Slaw Box (58g Protein)

Taco chicken with a lime cabbage slaw, cheese and salsa.

The slaw gets better as it sits.

Ingredients:

• 2 lb chicken breast
• 4 cups shredded cabbage
• 1/2 cup cheddar
• 1/2 cup salsa
• Lime, cilantro

Instructions:

1. Cook taco chicken.
2. Toss cabbage with lime and cilantro.
3. Pack with cheese.
4. Add salsa at lunch.

🔥 Warm Low Carb Lunches

Reheat in the office microwave.

16. Chicken Cauliflower Curry (56g Protein)

Chicken and cauliflower simmered in a light coconut curry.

It tastes better the next day.

Ingredients:

• 2 lb chicken breast
• 1 head cauliflower
• 1 can light coconut milk
• 2 tbsp curry paste
• Onion, garlic, ginger

Instructions:

1. Cook onion, garlic, ginger and curry paste.
2. Add chicken and cauliflower.
3. Pour in coconut milk and simmer 20 minutes.
4. Portion.

17. Italian Turkey Meatball Lunch Boxes (48g Protein)

Turkey meatballs with roasted peppers and marinara.

Make 24 small meatballs so they reheat fast.

Ingredients:

• 2 lb 93% lean ground turkey
• 1 egg
• 1/4 cup parmesan
• 3 bell peppers
• 1 cup marinara

Instructions:

1. Roll and bake meatballs.
2. Roast peppers.
3. Pack with marinara.
4. Reheat at lunch.

18. Garlic Beef and Broccoli Boxes (47g Protein)

Ground beef and broccoli in a garlic soy sauce.

Use frozen broccoli to save time.

Ingredients:

• 1.75 lb 96% lean ground beef
• 6 cups broccoli
• 3 tbsp soy sauce
• Garlic, ginger, sesame oil

Instructions:

1. Brown beef with garlic.
2. Add broccoli and steam 4 minutes.
3. Add soy sauce and sesame oil.
4. Portion.

19. Chicken Ranch Zucchini Boats with Turkey Bacon (50g Protein)

Zucchini boats filled with ranch chicken, turkey bacon and cheese.

Bake them, cool them and reheat at lunch.

Ingredients:

• 1.5 lb cooked chicken breast
• 4 zucchini
• 4 slices turkey bacon
• 1/2 cup cheddar
• 1/4 cup Greek yogurt + ranch

Instructions:

1. Scoop zucchini halves.
2. Mix chicken, yogurt, ranch and turkey bacon.
3. Fill and top with cheese.
4. Bake at 400°F 20 minutes.

20. Tuna Stuffed Bell Peppers (30g Protein)

Tuna salad packed into bell pepper halves. Crunchy, cold and quick.

Use mini sweet peppers for a snack-size version.

Ingredients:

• 4 cans (5 oz) tuna
• 1/2 cup Greek yogurt
• 4 bell peppers
• Celery, red onion, lemon

Instructions:

1. Mix tuna, yogurt, celery, onion and lemon.
2. Halve peppers.
3. Fill with tuna.
4. Pack chilled.

Pack two or three of these each week and low carb lunches at work will feel easy.