15 Diabetes-Friendly, High-Protein Lunch Recipes


Fuel up for the afternoon with these nutritious lunch recipes. Not only do these meals contain 15 or more grams of protein per serving, but they also contain complex carbohydrates such as whole grains, fruits, vegetables and legumes. Plus, we’ve packed these lunches with low saturated fat and sodium-conscious ingredients, making them fit into a diabetes-friendly eating pattern. Recipes like our Green Vegetable Bowl with Chicken Lemon Salsa and Tahini and Green Goddess Quinoa Bowls with Arugula and Shrimp are flavorful meals that will help keep you full and satisfied all afternoon long.

Grilled Chicken Taco Salad


Peppery arugula, grilled corn, and a tangy lime vinaigrette give this healthy taco salad recipe a serious upgrade. This recipe is the perfect vehicle to use the crushed tortilla chips in the bottom of the bag.

Bento Box Chilean Garlic Salmon With Avocado

Charlotte and Johnny Autry

Keeping salmon in the freezer means you always have something on hand for dinner, and bonus! You can cook it from frozen like we do here.


Bowl of Green Vegetables with Chicken and Lemon-Tahini Salsa

For this healthy 30-minute dinner, treat your veggies like pasta and cook them until al dente, or just done. If you have a little extra time, double or triple the Lemon Tahini Dressing and use it as a quick salad dressing or as a steak or shrimp dip.

The best tuna salad recipe for sandwiches

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

The tuna salad in this easy recipe has the crunch of the celery and apple, which also offers a hint of sweetness. We use Greek-style yogurt instead of mayonnaise to tie everything together and add a tangy, creamy finish. You could take it up a notch and turn it into a “Waldorf Tuna Salad” by adding 2 tablespoons toasted chopped walnuts, 3 tablespoons small grape quarters, and an extra 1 tablespoon Greek yogurt. Serve on a bed of greens or between two slices of wholemeal bread.

Mason Jar Power Salad with chickpeas and tuna

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 sit in the jar, softens it enough that you don’t have to massage or cook it to make it tender.


Turkey wraps and five spice lettuce

These turkey lettuce wraps come together quickly for a healthy dinner or try them as a fun appetizer for entertaining. Adding instant brown rice to fillings increases the fiber, making them more satisfying. Serve with garlic sauce and rice vinegar for added zip.


Chipotle Chicken Quinoa Burrito Bowl

This savory burrito bowl features grilled chicken covered in a tangy chipotle glaze. Loading it up with veggies and using quinoa instead of rice adds nutrition for a healthier dinner.

Grilled Steak Salad With Corn, Cucumber And Sweet Onion Dressing

Photographer: Rachel Marek, Food stylist: Annie Probst

Grilled onion does double duty in this quick summer steak salad. Its sweet, smoky flavor blends with the dressing, and the remaining slices flavor the salad itself along with grilled corn and sliced ​​steak. Use a wire rack to grill the onions so they don’t fall through the gaps between the grates.

Sandwich with avocado, tomato and chicken

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

Green Goddess Quinoa Bowls with Arugula and Shrimp

We’re taking advantage of all the healthy items you can find at your local specialty food store to create these healthy meal prep lunches. To add extra protein (while minimizing prep time), we use fully cooked quinoa and cooked shrimp, both available in the freezer section. With a few simpler items, including bottled salad dressing, you’ll have all the ingredients you need to whip up these high-protein green goddess salad bowls in under 20 minutes.

Peanut Sesame Noodles with Chicken and Zucchini

Laura Kanya and Breana Killeen

In this creamy peanut spaghetti recipe, we swapped half the pasta for zucchini spaghetti to cut the carbs and calories and increase the greens. Zucchini noodles can be found in the prepared veggies section of your grocery store, or grab your spiralizer and make them from scratch. Two medium zucchinis or one large should give you 6 cups.

Goddess Veggie Bowls with chicken

Dark green kale contrasts with the warm tones of peppers and tomatoes in this healthy green goddess salad recipe.

Salmon Pita Sandwich

This quick lunch recipe is packed with heart-healthy omega-3s from canned sockeye salmon. If you bring this sandwich for lunch, keep the salmon salad separate and stuff the pita bread just before eating it.

Rainbow Wheat Bowl with Cashew Tahini Sauce

This vibrant bowl is packed with nutrients to keep you full for hours. Look for pre-cooked lentils in the refrigerated section of the produce department.

Apple rolls with chicken curry

Minced chicken and chopped green apples are a delicious combination in this quick and easy curry sandwich.

#DiabetesFriendly #HighProtein #Lunch #Recipes

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