Getting some extra protein into your day can simply mean setting aside 15 minutes to make one of these delicious lunch recipes. Each with at least 15 grams of protein per serving, supporting muscle repair and staying energized has never been so easy. Plus, these recipes are the most popular among EatingWell readers, so there’s a good chance they live up to hype. Try our crowd-favorite Salmon-Stuffed Avocados or our Chickpea Grain Bowl with Feta & Tomatoes and look forward to a satisfying lunch every day.
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Salmon-Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
No-Cook Black Bean Taco Bowls
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These black bean taco bowls with lime crema are a refreshing no-cook meal that’s perfect for busy days. They feature hearty black beans, veggies and zesty toppings layered over crispy cabbage and lettuce. The lime crema adds a tangy, creamy finish that brings all the flavors together. Enjoy these effortless bowls with the suggested toppings below, or customize them with your own favorites.
Spicy Tuna Salad
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This spicy tuna salad is inspired by the authentic tuna and chicken salads that are popular in many parts of Mexico. It features simple, refreshing ingredients like cilantro and lemon, and comes together quickly. It’s the perfect dish for a summer picnic, and tastes delicious either chilled or at room temperature. Pile this mildly spicy salad on crispy tostadas for an even more satisfying meal.
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
Vegan Superfood Grain Bowls
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
High-Protein Tuna & White Bean Melt
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.
Chicken, Spinach & Feta Wraps
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
This chicken, spinach and feta wrap recipe is elevated by the convenience of rotisserie chicken and the scrumptious flavor of sun-dried tomatoes. Whisk together the easy dressing, toss with the chicken, add spinach and wrap it all together for a delicious lunch or dinner. Using rotisserie chicken speeds up the process, but you can also reach for this recipe if you have leftover cooked chicken on hand.
Bang Bang Chicken Salad
Photographer: Stacy K. Allen, Prop Stylist: Abby Armstrong, Food Stylist: Julia Levy.
This bang bang chicken salad is a delicious dish that combines tender chicken with crisp chopped bell pepper, carrots and scallions. The star of the salad is the creamy, sweet-and-spicy bang bang sauce, made with mayonnaise, sweet chili sauce and a hint of Sriracha for heat. It’s easy to prepare and makes a satisfying lunch, light dinner or appetizer served with crudités and crackers.
Chickpea & Quinoa Grain Bowl
Robby Lozano
It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! We keep things classic and simple here with hummus, quinoa, avocado and loads of veggies.
High-Protein Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.
Green Goddess Sandwich
This green goddess sandwich is fresh and satisfying. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.
Chopped Italian Sandwiches
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
This mouthwatering chopped Italian sandwich is assembled using a method in which all the ingredients are arranged in a single layer, finely chopped together and then layered onto the bread. It’s a straightforward yet efficient technique that you’ll find yourself using again and again. Feel free to add Italian antipasto ingredients like canned artichokes, olives, sun-dried tomatoes or roasted bell peppers for an extra-flavorful twist.
5-Ingredient Brie and Blackberry Jam Grilled Cheese
Photography: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
This irresistible sandwich pairs creamy Brie cheese with a sweet-and-savory blackberry jam spread for the perfect ultra-quick lunch or dinner option. You can easily double the recipe using a medium pan, or use a sandwich press if you have one on hand.
