5 High Protein Lunch Ideas To Warm You up When It’s Cold Outside

When it’s cold outside, the last thing you want to do is eat a cold and unappetizing lunch. But with a few modifications to your regular lunch routine, you can easily make something that’s both warm and high in protein. In this article, we’ll share five high-protein lunch ideas that will keep you warm and satisfied even on the coldest days.

These recipes are healthy, delicious, and easy to prepare — so you don’t have to feel stressed about making and enjoying a warm lunch. We’ve included something for everyone, from classic staples like chili to vegetarian dishes like an egg and spinach scramble. Get ready to warm up with these delicious and nutritious meals!

1. Grilled Cheese Sandwich

A grilled cheese sandwich is high in carbohydrates and protein, making it an excellent source of energy. Additionally, the high calcium content from the cheese helps to build strong bones and teeth.

Here’s a detailed guide to creating a nutritious grilled cheese sandwich.

Ingredients:

• Whole grain bread (higher in protein and fiber than white bread)
• Low-fat cheddar cheese or part-skim mozzarella
• Light olive oil spray or avocado oil spray
• Salt (optional)

Instructions:

1. Lightly spray one side of each slice of whole grain bread with olive oil or avocado oil spray. This will reduce the amount of fat compared to butter.
2. Place slices of low-fat cheddar or part-skim mozzarella between the un-sprayed sides of the bread. These cheeses provide a good balance of flavor and protein. Depending on your preference, 2-3 slices should suffice.
3. Preheat a non-stick pan over medium heat. Using a non-stick pan helps to reduce the need for excess oil.
4. Place the assembled sandwich in the pan, sprayed side down. Cook for about 3-4 minutes on each side, flipping halfway through. Adjust the heat as needed to prevent burning. The goal is to achieve a golden-brown crust and melted cheese inside.
5. Sprinkle a little salt on the cheese before closing the sandwich for enhanced flavor.
6. Once cooked, let the sandwich rest for a minute before slicing to prevent the cheese from oozing out too much. Serve hot and enjoy the perfect balance of crispy bread and gooey, melty cheese with a higher protein content and lower fat.

2. Pumpkin & Black Bean Chili

What’s more comforting than a hearty bowl of chili? This isn’t your average chili, though – we’re adding a twist with some nutrient-rich pumpkin. Not only does this pumpkin black bean chili taste amazing, but it’s also packed with protein and lower in fat. It’s perfect for those chilly evenings when you need something warm and filling. Plus, it’s a fantastic way to use up any leftover turkey from your holiday dinners.

Ingredients:

• 1 yellow bell pepper, chopped
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tbsp ground cumin
• 1 tsp dried oregano
• 1 can (15 oz) diced tomatoes
• 2 cups pure pumpkin puree (not pumpkin pie filling)
• 2 cans (15 oz each) black beans, drained and rinsed
• 2 cups cooked turkey, chopped (white meat preferred for lower fat content)
• 3 cups low-sodium chicken broth
• Salt and pepper to taste

Instructions:

1. In a large pan, heat a small amount of olive oil over medium heat. Add the chopped yellow bell pepper and onion, cooking until they begin to soften. This should take about 5 minutes.
2. Stir in the minced garlic, chili powder, cumin, and oregano. Cook for another 2-3 minutes until the spices are fragrant. This step helps to release the flavors of the spices, creating a rich base for your chili.
3. Transfer the sautéed vegetables and spice mixture to a slow cooker. Add the diced tomatoes, pumpkin puree, black beans, cooked turkey, and chicken broth. Stir well to combine, ensuring the spices and vegetables are evenly distributed.
4. Add salt and pepper to taste. Cover and cook on low for 4-5 hours. This slow cooking allows the flavors to meld together beautifully, while the pumpkin puree adds a creamy texture without the need for extra fat.
5. Once the chili is done, give it a good stir. Serve hot, topped with your favorite garnishes like a dollop of Greek yogurt (a healthier alternative to sour cream), fresh cilantro, or sliced avocado for added creaminess.

Tips and Substitutions:

• For even more protein, consider adding a can of chickpeas or a cup of cooked quinoa.
• Substitute the turkey with extra beans or a meat substitute like crumbled tofu or tempeh.
• If you like your chili with a kick, add a diced jalapeño or a pinch of cayenne pepper when sautéing the vegetables.

3. Turkey Taco Bowl

When it comes to a comforting and healthy weeknight or weekend meal, nothing beats a turkey taco bowl. Packed with flavors and nutrients, this dish is perfect for meal prep and quick dinners. Here’s how to make a delicious turkey taco bowl that’s high in protein and lower in fat.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1 lime (zested and juiced)
• 1 tbsp chilli powder
• 1 tsp ground cumin
• Salt and pepper to taste
• 1/4 cup water
• 1 red bell pepper, julienned
• 1 yellow bell pepper, julienned
• 1 red onion, julienned
• 1 tsp olive oil
• Salt and pepper to taste
• 1 cup long grain brown rice
• 2 cups water

Additional Toppings:

• 1 can black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup shredded reduced-fat cheddar cheese
• Fresh cilantro, chopped
• Salsa (store-bought or homemade)
• Shredded lettuce

Instructions:

1. Cook the Rice: Set a medium-sized pot on your burner. Add the brown rice and water. Bring to a boil, then reduce the heat to simmer, cover, and cook for 15 minutes. Turn off the heat and let it sit for another 5 minutes. Fluff with a fork and set aside.
2. Sauté the Vegetables: Heat a large non-stick pan over medium-high heat and add 1 tsp of olive oil. Add the julienned bell peppers and red onion. Cook for 4-5 minutes, stirring often, until they are caramelized. Season with salt and pepper. Remove from the pan and set aside.
3. Cook the Turkey: Using the same pan, add the ground turkey. Use a meat chopper or wooden spoon to break the turkey into small pieces as it cooks. Once the turkey is browned and cooked through, about 5-7 minutes, add the lime zest and juice to deglaze the pan. Add the chili powder, cumin, salt, pepper, and water. Stir well to combine and let it cook for another 2-3 minutes until the spices are well incorporated and the turkey is moist.
4. Assemble the Taco Bowls: In meal prep bowls or serving plates, start with a base of cooked brown rice. Add a portion of the ground turkey on top. In separate compartments or alongside, add the sautéed peppers and onions, black beans, corn, and shredded cheddar cheese. Garnish with fresh cilantro, a lime wedge, and a dollop of salsa. Add shredded lettuce if desired.

4. Egg & Spinach Scramble

This egg and spinach scramble is your go-to dish. It’s simple, nutritious, and can be whipped up in minutes. Perfect for busy mornings or a leisurely weekend brunch, this recipe will keep you full and energized.

Ingredients:

• 4 large eggs
• 1 cup fresh spinach, roughly chopped
• 1/4 cup low-fat cottage cheese (for added protein)
• 1 clove garlic, minced
• 1 tsp olive oil
• Salt and pepper to taste
• Optional toppings: cherry tomatoes, avocado slices, or a sprinkle of feta cheese

Instructions:

1. Roughly chop the fresh spinach and mince the garlic. Now, crack the eggs into a bowl and add the low-fat cottage cheese. Whisk together until well combined.
2. In a non-stick skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds, until fragrant.
3. Add the chopped spinach to the pan and cook until wilted, about 2 minutes. Stir occasionally to ensure even cooking.
4. Pour the egg mixture into the skillet with the spinach. Allow the eggs to set slightly around the edges, then gently stir with a spatula. Continue to cook, stirring occasionally, until the eggs are fully set but still moist. This should take about 3-4 minutes.
5. Season with salt and pepper to taste. Serve immediately, optionally topping with cherry tomatoes, avocado slices, or a sprinkle of feta cheese for added flavor and nutrients.

5. Baked Sweet Potato & Black Bean Burger

This baked sweet potato and black bean burger is perfect for any meal. Whether you’re planning a family dinner or meal prepping for the week, this recipe will satisfy your cravings without compromising your health goals.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• 1 white onion, finely chopped
• 3 cloves garlic, minced
• 1 small red bell pepper, finely chopped
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp dried chili flakes
• 1 cup cooked quinoa (for higher protein) or brown rice
• 1 can (15 oz) black beans, drained and rinsed
• 5 tbsp chickpea flour (for higher protein and lower fat than traditional flour)
• 1 handful fresh coriander, roughly chopped
• 1 tsp lime juice
• Salt and pepper to taste

Chipotle Coriander Mayo:

• 1/3 cup low-fat Greek yogurt (for higher protein)
• 1 tsp chipotle paste
• Small bunch of fresh coriander, finely minced

Instructions

1. Roast the Sweet Potatoes: Preheat your oven to 200°C (400°F). Scatter the sweet potato cubes onto a non-stick baking tray. Drizzle with 1 tbsp olive oil and sprinkle with sea salt flakes. Toss to coat well and roast for 40 minutes, turning halfway through to ensure even roasting.
2. Prepare the Vegetables: In a large pan, heat a teaspoon of olive oil over medium heat. Add the chopped onion and cook until soft, about 5 minutes. Add the minced garlic and chopped red pepper. Cook for another 3-4 minutes until softened. Stir in the smoked paprika, ground cumin, and chili flakes. Cook for a few more minutes to let the spices bloom. Remove from heat and let cool.
3. Make the Patties: Once the roasted sweet potatoes have cooled, add them to a food processor or a large mixing bowl. Pulse or mash until slightly mashed but still chunky. Add the cooked quinoa, black beans, chickpea flour, cooled onion mixture, chopped coriander, and lime juice. Season with salt and pepper. Pulse a few times (or mix) to combine. The mixture should hold together but still have some texture.
4. Form the Patties: Lightly dust your hands with some chickpea flour. Divide the mixture into 4 large or 6-8 smaller patties. Place the patties on a plate and refrigerate for at least 30 minutes to firm up.
5. Bake the Patties: Preheat your oven to 200°C (400°F) if not still on from roasting the sweet potatoes. Place the patties on a non-stick baking sheet and bake for 25-30 minutes, flipping halfway through, until golden brown and firm.
6. Make the Chipotle Coriander Mayo: In a small bowl, mix the Greek yogurt with the chipotle paste and minced coriander. Stir until well combined. Set aside.
7. Assemble the Burgers: Toast some whole-grain buns and spread a layer of the chipotle coriander mayo on the inside of each bun. Add a baked patty to each bun and top with your favorite burger toppings like lettuce, tomato, and avocado.