20+ Heart-Healthy, High-Protein Lunch Recipes

Make your daily lunch break even better with these delicious recipes! These dishes are low in saturated fat and sodium to support a healthy heart, and they also have at least 15 grams of protein per serving to help keep you fueled and satisfied. These recipes have impressed our readers and earned 4- and 5-star ratings, so we think you’ll love them too. Options like our Creamy Pesto Chicken Salad with Greens and Spinach & Fried Egg Grain Bowls are a tasty lunch that’ll help you beat the midday slump.

Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich, the avocado is mashed to create a healthy creamy spread.

Creamy Pesto Chicken Salad with Greens

For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.

Spinach & Fried Egg Grain Bowls

Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Wheat berries, a nutty-tasting whole grain with a pleasantly chewy texture, are the base of this hearty grain bowl. Topped with spinach, peanuts and an egg, these bowls make for a satisfying meal. Sprinkle with crushed red pepper for extra heat.

Crispy Salmon Rice Bowl

Ali Redmond

Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl.

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! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

Spicy Salmon Sushi Roll-Ups

Diana Chistruga

These sushi roll-ups are filled with spicy salmon, crunchy carrot, cucumbers and creamy avocado. You can also serve these up as bowls and chop up the nori to sprinkle on top.

Black Bean-Queso Wraps

These easy wraps are filled with black beans, corn, red pepper and creamy queso. They cook up quickly in a panini press.

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast.

Cabbage, Tofu & Edamame Salad

Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.

Veggie Wrap with Cilantro Hummus

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you’re ready to make the wraps.

Couscous & Chickpea Salad

Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.

Grilled Marinated Flank Steak Salad

Grilled flank steak is served over salad greens with sweet corn, peppers, and tomatoes, and topped with a fresh cilantro dressing.

Chipotle Chicken & Vegetable Soup

This healthy chicken and vegetable soup is perfect for when you’re in the mood for comfort food. The small amount of chipotle peppers in adobo sauce gives it a mild spice level. For a spicier soup, stir in up to 2 tablespoons chipotle peppers.

Chicken, Quinoa & Veggie Bowl

With a whopping 19 grams of protein, this one-dish meal will keep you feeling full and satisfied for hours.

Avocado & Shrimp Chopped Salad

The smoky flavors of grilled shrimp and corn in this healthy chopped salad are a tasty match for the creamy cilantro dressing.

Chimichurri Noodle Bowls

We’re mixing whole-grain spaghetti with zucchini noodles to add volume and save calories in these simple, flavor-packed meal-prep bowls topped with a bright and herby chimichurri sauce.

Italian-Herbed Chicken and Mozzarella Melts

Chicken thighs are slowly cooked with Italian-style sauce and herbs, then served on crusty bread slices with olives and two savory cheeses.

Spicy Slaw Bowls with Shrimp & Edamame

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

Chicken Avocado BLT Wrap

Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.

Turkey & Bean Burritos

These tasty turkey and bean burritos are the perfect choice for a quick lunch. Shredded lettuce and Cheddar cheese are wrapped up in warm whole-wheat tortillas with cooked turkey, salsa and beans–yum!

Roasted Tofu & Peanut Noodle Salad

Top this vegetarian noodle salad, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.