Lemon Chicken Quinoa Bowls
A fresh, satisfying bowl with warm chicken and a tangy yogurt dressing.
Serves 2 · Prep 15 min · Cook 15 min
Approx. 48 g protein per serving
World Table / recipe collections
High-Protein Lunch Recipes
Explore chicken wraps, tuna salads, tofu bowls and bean tostadas. Two-serving lunches with step-by-step methods and approximate nutrition.
For a lunch with minimal cooking, start with a tuna salad or a wrap using already-cooked chicken. Quinoa and couscous bowls offer a warm option. The listed time for cooked-chicken salads assumes the chicken and lentils are prepared in advance.
37 recipes. Nutrition is approximate; practical kitchen testing is pending.
Tuna & White Bean Crunch Salad
Pantry staples meet crisp vegetables in a lemony, no-cook lunch.
Serves 2 · Prep 15 min · Cook 0 min
Approx. 41 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Lemon Oregano Chicken Couscous Bowls
Tender skillet chicken and vegetables over fluffy couscous, finished with the flavorful pan juices. This version features lemon oregano flavors.
Serves 2 · Prep 10 min · Cook 15 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Smoky Lime Chicken Couscous Bowls
Tender skillet chicken and vegetables over fluffy couscous, finished with the flavorful pan juices. This version features smoky lime flavors.
Serves 2 · Prep 10 min · Cook 15 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Ginger Sesame Chicken Couscous Bowls
Tender skillet chicken and vegetables over fluffy couscous, finished with the flavorful pan juices. This version features ginger sesame flavors.
Serves 2 · Prep 10 min · Cook 15 min
Approx. 48 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Tomato Basil Chicken Couscous Bowls
Tender skillet chicken and vegetables over fluffy couscous, finished with the flavorful pan juices. This version features tomato basil flavors.
Serves 2 · Prep 10 min · Cook 15 min
Approx. 48 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Cumin Carrot Chicken Couscous Bowls
Tender skillet chicken and vegetables over fluffy couscous, finished with the flavorful pan juices. This version features cumin carrot flavors.
Serves 2 · Prep 10 min · Cook 15 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Lemon Oregano Tofu Quinoa Bowls
Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features lemon oregano flavors.
Serves 2 · Prep 10 min · Cook 25 min
Approx. 30 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Smoky Lime Tofu Quinoa Bowls
Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features smoky lime flavors.
Serves 2 · Prep 10 min · Cook 25 min
Approx. 30 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Ginger Sesame Tofu Quinoa Bowls
Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features ginger sesame flavors.
Serves 2 · Prep 10 min · Cook 25 min
Approx. 32 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Tomato Basil Tofu Quinoa Bowls
Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features tomato basil flavors.
Serves 2 · Prep 10 min · Cook 25 min
Approx. 32 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Cumin Carrot Tofu Quinoa Bowls
Golden tofu cubes and vegetables on a bed of quinoa, with a simple sauce made in the pan. This version features cumin carrot flavors.
Serves 2 · Prep 10 min · Cook 25 min
Approx. 30 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Cucumber Dill Tuna Chickpea Salad
A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features cucumber dill flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 38 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Roasted Pepper Olive Tuna Chickpea Salad
A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features roasted pepper olive flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 38 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Corn Avocado Tuna Chickpea Salad
A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features corn avocado flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 40 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Apple Celery Tuna Chickpea Salad
A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features apple celery flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 38 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Tomato Parsley Tuna Chickpea Salad
A no-cook salad of flaky tuna, chickpeas and crisp produce with a light oil-and-acid dressing. This version features tomato parsley flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 38 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Cucumber Dill Chicken Lentil Salad
Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features cucumber dill flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 49 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Roasted Pepper Olive Chicken Lentil Salad
Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features roasted pepper olive flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 49 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Corn Avocado Chicken Lentil Salad
Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features corn avocado flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 51 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Apple Celery Chicken Lentil Salad
Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features apple celery flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 49 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Tomato Parsley Chicken Lentil Salad
Shredded cooked chicken and earthy lentils with a fresh dressing. A useful way to use prepared ingredients. This version features tomato parsley flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 50 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Greek-Style Chicken Yogurt Wraps
Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features Greek-style flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Smoky Corn Chicken Yogurt Wraps
Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features smoky corn flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 48 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Curry Apple Chicken Yogurt Wraps
Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features curry apple flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Sriracha Slaw Chicken Yogurt Wraps
Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features sriracha slaw flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Basil Roasted Pepper Chicken Yogurt Wraps
Shredded cooked chicken folded into Greek yogurt and fresh toppings, wrapped in whole-wheat tortillas. This version features basil roasted pepper flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 46 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Greek-Style Tofu Chickpea Wraps
Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features Greek-style flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 29 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Smoky Corn Tofu Chickpea Wraps
Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features smoky corn flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 30 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Curry Apple Tofu Chickpea Wraps
Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features curry apple flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 28 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Sriracha Slaw Tofu Chickpea Wraps
Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features sriracha slaw flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 29 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Basil Roasted Pepper Tofu Chickpea Wraps
Crumbled tofu and mashed chickpeas bound with tahini, rolled with fresh toppings in soft tortillas. This version features basil roasted pepper flavors.
Serves 2 · Prep 10 min · Cook 0 min
Approx. 28 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Greek-Style Black Bean Cottage Cheese Tostadas
Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features Greek-style flavors.
Serves 2 · Prep 10 min · Cook 10 min
Approx. 29 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Smoky Corn Black Bean Cottage Cheese Tostadas
Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features smoky corn flavors.
Serves 2 · Prep 10 min · Cook 10 min
Approx. 30 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Curry Apple Black Bean Cottage Cheese Tostadas
Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features curry apple flavors.
Serves 2 · Prep 10 min · Cook 10 min
Approx. 28 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Sriracha Slaw Black Bean Cottage Cheese Tostadas
Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features sriracha slaw flavors.
Serves 2 · Prep 10 min · Cook 10 min
Approx. 29 g protein per serving
◯WORLD TABLE / LUNCHFrom our kitchen notebook
Basil Roasted Pepper Black Bean Cottage Cheese Tostadas
Crisp baked corn tortillas layered with warm mashed beans, cottage cheese and fresh toppings. This version features basil roasted pepper flavors.
Serves 2 · Prep 10 min · Cook 10 min
Approx. 28 g protein per serving