20 10-Minute High-Fiber, High-Protein Lunches Recipes

20 10-Minute High-Fiber, High-Protein Lunches Recipes

Introduction

Lunchtime can be a challenge, especially when you’re short on time and want to make sure you’re fueling your body with nutritious food. That’s why we’ve put together this collection of 20 high-fiber, high-protein lunch recipes that can be prepared in just 10 minutes or less. From salads to wraps to bowls, these quick and easy recipes are perfect for busy professionals, students, and anyone looking for a healthy and satisfying meal.

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Recipe 1: Black Bean-Quinoa Bowl

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.

Recipe 2: Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days’ worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors to marry.

Recipe 3: Chickpea & Red Pepper Lettuce Wraps with Tahini Dressing

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner.

Recipe 4: Chicken & Apple Kale Wraps

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can’t find lacinato (aka Tuscan) kale, try cabbage for your wrap.

Recipe 5: Quinoa Deli Salad

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

Recipe 6: Buffalo Chicken Grain Bowl

Get the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.

Recipe 7: Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.

Recipe 8: Chopped Chicken & Sweet Potato Salad

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.

Recipe 9: Cabbage, Tofu & Edamame Salad

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.

Recipe 10: Chopped Cobb Salad

This single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.

Recipe 11: Couscous & Chickpea Salad

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread, or tucked in a whole-wheat pita pocket.

Recipe 12: Avocado, Tomato & Chicken Sandwich

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

Recipe 13: Power Greens Salad with Tofu & Honey-Mustard Vinaigrette

This plant-based main-dish salad packs a powerful punch of greens, nutrients, and flavor. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches.

Recipe 14: Ham & Cheese Sandwich Wrap

Spice up your typical lunch sandwich and have a wrap instead! The broccoli sprouts add crunch and nutrients, and the honey mustard adds some sweetness.

Recipe 15: Catchall Lunch Salad

This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.

Conclusion

These 20 high-fiber, high-protein lunch recipes are perfect for busy individuals looking for quick and easy meals that will keep them fueled and satisfied. From salads to wraps to bowls, there’s something for everyone in this collection. So go ahead and get cooking!

FAQs

Q: What is the minimum amount of fiber and protein per serving in these recipes?
A: All of the recipes in this collection contain at least 6 grams of fiber and 15 grams of protein per serving.

Q: Can I customize these recipes to suit my dietary needs?
A: Absolutely! Feel free to swap out ingredients or add your own favorite foods to make these recipes your own.

Q: Do I need to cook the quinoa before using it in these recipes?
A: Yes, quinoa should be cooked according to package instructions before using it in these recipes.

Q: Can I use different types of protein in these recipes?
A: Yes, you can substitute different types of protein, such as chicken, turkey, or tofu, in these recipes.

Q: How do I store leftover salad ingredients?
A: Store leftover salad ingredients in airtight containers in the refrigerator for up to 3 days.