High-Protein Lunch Recipes

Find healthy, delicious high protein lunch recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Spinach & Mushroom Quiche

Rating: 4.5 stars 39
This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.
By Julia Levy

Minestra Maritata (Italian Wedding Soup) 

Rating: 4.5 stars 16
Forget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they're full-size, full-flavored and plenty filling.
By Robin Bashinsky

Stuffed Cabbage Soup

Rating: 4.5 stars 16
Like stuffed cabbage? You'll love this easy stuffed cabbage soup. It's got all of the classic flavors of stuffed cabbage without all the fuss of stuffing. Plus, you can make this warming soup ahead of time or freeze it for later for a quick dinner or lunch.
By Karen Rankin

Ground Beef & Potatoes Skillet

Rating: 4.5 stars 14
In this healthy ground beef and potatoes recipe, ground beef and potatoes are paired with colorful veggies, including kale, tomato and peppers. Everything is cooked in one skillet, which allows for layers of flavor to build quickly while also cutting back on the number of dishes.
john somerall headshot
By John Somerall

White Chicken Chili Casserole

Rating: 3 stars 3
This easy, one-skillet casserole is packed with heat thanks to two kinds of peppers, poblanos and jalapeño. If you want to increase the spice level, leave the seeds in the jalapeño. Finish with your favorite toppings like Cheddar, cilantro and crumbled tortilla chips.
By Carolyn Casner

Pea Soup

Rating: 5 stars 14
This simple pea soup recipe makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.
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By EatingWell Test Kitchen

Creamy Skillet Chicken with Spinach & Mushrooms

Rating: 4.5 stars 6
Chicken cutlets are topped with a spinach-mushroom cream sauce for a flavorful yet healthy dinner. Serve over pasta or grains to soak up the sauce.
By Carolyn Casner

Chopped Power Salad with Chicken

Rating: 5 stars 3
Enjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.
By Carolyn Casner

One-Pot Beef Stroganoff

Rating: 4 stars 1
This one-pot beef stroganoff recipe cuts down on dishes, but not on flavor! Mixed mushrooms and sirloin steak layer on the umami flavors, while sour cream with a hint of Dijon mustard carries the sauce. Coating the steak in baking soda before cooking helps to tenderize it, but you can skip this step to speed things up if needed.
Julia Levy
By Julia Levy

10-Minute Tuna Melt

Rating: 5 stars 1
This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.
Joy Howard Headshot
By Joy Howard

Black Bean-Quinoa Bowl

Rating: 4 stars 13
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Katie Webster
By Katie Webster

Vegan Superfood Grain Bowls

Rating: 4.5 stars 7
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
By Carolyn A Hodges, RD
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Inspiration and Ideas

Mediterranean Tuna Antipasto Salad
"Super yummy! I think I would add more capers next time or add green olives. Delicious!" – altheaschutte
Warm Quinoa Salad with Edamame
"This was soooo delicious and I didn't feel guilty about eating it!" – lauraf07
Stuffed Sweet Potato with Hummus Dressing
Rating: 4.5 stars 19

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!