29 High-Protein Cold Lunches for Work
Look, there are serious pros and cons of working in an office. But if you’ve ever stood behind someone waiting for the microwave while they reheated leftover fish, that might be one of the worst aspects of all.
Cold lunches just reign supreme. There’s no waiting in line for the microwave. You just open it up and start eating. No fuss. Prep it once, package it into individual portions, and that’s all it takes to have lunches ready for the whole week.
They travel well. They taste good on day one and just as good on day four. And you don’t have to deal with the intricacies of properly warming up your lunch at work.
We’ve rounded up 29 high-protein cold lunches for work. Every single one has at least 30 grams of protein per serving, and they all taste great cold. No microwave required.
Most of them are some sort of salad, from chicken salads to egg salads, tuna salads, bean salads, or even just normal green salads. And that’s because salads hold up. The flavors actually get BETTER as they sit, and you’ll look forward to eating lunch instead of just eating because it’s noon.
Here are 29 of my favorites, organized by category so you can skip to whatever you’re craving.
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29 High-Protein Cold Lunches for Work
Chicken Salads
I am the self-proclaimed queen of chicken salads. I have soooo many chicken salad recipes on VLH Health at this point, so I think it’s fair to say I know what works. Here’s a selection of my favorites. They all have different textures and different flavor profiles, but every one of them is SUPER easy to make and tastes great cold. Scooped up with crackers, tossed onto a salad, wrapped in a wrap. Your call.
1. Green Goddess Chicken Salad
37g protein | 329 calories | 15 min prep
Alright, this is my newest addition to the chicken salad collection, and I’ve got to say it’s quickly becoming one of my favorites. The dressing uses up all the leftover herbs you have in the fridge. You can use whatever you want. And even though it’s not classically veg-heavy, with a full cup of herbs you’re getting tons of micronutrients. Plus, it uses my classic chicken salad technique, which gives it a silky whipped texture that is so good scooped up on crackers.
I make a big batch on Sunday and just live off it. Over greens, in a wrap, straight out of the container with a fork. Stores for about 4 days, which is basically the whole work week minus Friday. And Friday is a treat yourself day anyway.
2. Round Swamp Farm Chicken Salad (Copycat)
35g protein | 318 calories | 15 min prep
I couldn’t believe it when something called Round Swamp Farm Chicken Salad was going viral on social media, but there are no limits to the power of Bethany Frankel. And once I tried it, I had to admit it really was that girl. It’s basically a super-elevated version of a classic chicken salad. Clean favor and nothing overly competing for attention. And I guess that’s why they can charge the big bucks for it.
3. Cranberry Pecan Chicken Salad
37g protein | 435 calories | 10 min prep
Light and creamy with cranberries for sweetness and pecans for crunch. Takes maybe 10 minutes and the combo of textures is what keeps it interesting day after day. It feels a little fancy without any extra effort, which I LOVE. I usually eat this one over arugula but honestly it’s good however you want it.
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4. Caesar-Inspired Chicken Salad
40g protein | 309 calories | 10 min prep
Okay, hear me out: a classic chicken Caesar in chicken salad form. I mean, how could you go wrong, right? This chicken salad recipe uses my classic whipped technique with a creamy Caesar-inspired dressing that combines Greek yogurt, garlic, parmesan, optional anchovy paste, and, of course, the hard-to-pronounce Worcestershire sauce.
I rotate this one with the honey mustard version below and never get tired of either. The dressing is tangy and rich and holds up in the fridge without getting weird.
5. Creamy Honey Mustard Chicken Salad
40g protein | 308 calories | 10 min prep
Alright, this is a love it or hate it kind of recipe. It’s one of the most popular recipes on VLH Health, but I also have gotten some comments being like ew. But you’re gonna have to trust me, this creamy honey mustard chicken salad is BOOOMMB. Plus, super easy to make. You only need a couple of ingredients, and it really is one of those recipes that gets better on day two or day three.
6. Apple Walnut Chicken Salad
Juicy apples, crunchy walnuts, creamy chicken salad. The apple gives it this fresh, sweet bite that keeps it from tasting like every other chicken salad you’ve had. 37g protein and it comes together in about 15 minutes.
I love this one in the fall but it works year round. The walnuts add enough fat and richness that you stay full longer than you’d expect.
7. Barbecue Lime Southwest Chicken Salad
32g protein | 323 calories | 20 min prep (40 min total)
The BBQ lime dressing on this is soooo good. Only 323 calories and the lime keeps everything bright while the BBQ adds sweetness without being heavy. One of those salads that doesn’t taste “healthy” even though it is.
8. High-Protein Buffalo Chicken Salad
35g protein | 325 calories | 15 min prep
No cooking required. Rotisserie chicken, buffalo sauce, whatever crunchy things you want. That’s it.
Bold enough that you won’t get bored by Wednesday. And Wednesday is usually when meal prep lunches start to feel like a chore, so that matters.
9. High-Protein Dill Pickle Chicken Salad
35g protein | 326 calories | 10 min prep
Pickle-forward in the best way. Tangy, crunchy, and only 326 calories. This one will ruin other chicken salads for you and I am not apologizing.
Ready in 10 minutes. The kind of recipe where you make it once and then just keep making it.
10. Chicken Salad with Grapes
31g protein | 439 calories | 15 min prep
Sweet red grapes, crunchy pecans, herby tarragon. This is the fancy-feeling one.
The grapes add sweetness every few bites so it never gets boring, and the tarragon gives it this herbiness that tastes way more elevated than it has any right to for 15 minutes of work.
Bean and Grain Salads
Our queen Violet Witchell brought dense bean salads to us, and I have to say they make an amazing cold lunch meal prep. Just a bit of chopping, tons of protein, tons of fiber, and they genuinely get better as they sit in the fridge. Same goes for grain salads. From quinoa to farro to lentils, there are some really great options here.
11. La Scala Dense Bean Salad
30g protein | 576 calories | 20 min prep
If you know the original La Scala chop salad, this is that but with beans and way more protein. Salami, mozzarella, parmesan, a bold dressing. Enough going on in every bite that you don’t even miss having chicken.
30g protein from the beans and cheese alone, which is wild for something that’s technically a salad. You’ll be full until dinner.
12. BBQ Chicken Dense Bean Salad
36g protein | 385 calories | 20 min prep
This one is for when you want something with a little more personality than a regular chicken salad. BBQ-inspired, black beans doing a lot of the heavy lifting on protein. The flavors get better after a day in the fridge, which makes it ideal for meal prep.
Tastes like summer cookout food at your desk on a Tuesday. I LOVE this one.
13. Spicy Peanut Miso Dense Bean Salad
30g protein | 545 calories | 15 min prep
White beans and edamame in a spicy peanut miso dressing. This is the one that converts the bean salad skeptics. The dressing does all the work, and the combo of creamy beans with crunchy cucumber is ridiculous. Tastes even better on day two when everything has had time to sit.
14. Italian Grinder Bean Salad
35g protein | 476 calories | 20 min prep.
Everything you love about a deli sub, in a bowl.
One of the more substantial options on here, but you’re getting enough fiber to keep you full until dinner.
The flavors are bold, a little salty, and it tastes like something you’d actually choose to eat. Not something you’re eating because it’s “good for you.”
15. Mediterranean White Bean Salad + 2 Hard Boiled Eggs
On its own this sits at 24g protein, so I add two hard boiled eggs on the side to bring it to about 36g. Feta and preserved lemon keep it bright and the beans make it filling enough for a real meal.
573 calories | 10 min prep
A good plant-forward option for days when you’re not in the mood for chicken. The eggs are just insurance.
16. Harvest Quinoa Salad with Brown Butter Dijon Vinaigrette
30g protein | 614 calories | 15 min prep (40 min total)
Takes more time upfront because of the quinoa, but the brown butter dijon vinaigrette is so worth it. Nutty, toasty, makes the whole thing taste like fall. I’ve made extra vinaigrette just to pour on other things during the week.
17. Fall Farro Salad with Butternut Squash, White Beans and Sausage
31g protein | 599 calories | 10 min prep (45 min total)
This is normally a warm salad, but honestly? Just as good cold. The farro is chewy, the squash is sweet, and the sausage adds enough fat and salt that you’re full full. Like, not snacking at 3pm full.
18. Fall Lentil Salad with Apple, Sweet Potato and Crispy Halloumi
32g protein | 590 calories | 15 min prep (45 min total)
Black lentils, roasted sweet potato, apple, and crispy halloumi. The halloumi is the move here. Salty, chewy, makes everything else better. Even cold, the textures still work. 32g protein from a meatless salad is no joke.
Want another bean salad option? My Kidney Bean Salad isn’t quite 30 grams of protein on its own, but pair it with a hard-boiled egg and some crackers and you’re there.
Pasta Salads
Who doesn’t want to eat a pasta salad for lunch? Cold pasta salads are soooo underrated for meal prep. And I know what you’re thinking, “pasta, is that really healthy?” It depends on how you prep it. Use a whole wheat or high-protein pasta for an extra boost of protein and fiber, pack in some veggies and healthy fats and a couple flavor bombs, and you’ve got a SUPER easy meal prep for the whole week.
19. High-Protein Tuna Pasta Salad
Okay so. 51g protein per serving. That is more than most protein shakes. And it tastes like actual food, not like you’re trying to hit a macro.
471 calories | 20 min prep
Stores well for 4 days. The pasta makes it feel like a real meal and the tuna brings a ridiculous amount of protein without a lot of extra calories. If you only make one thing from this list, honestly, this might be the one.
20. Greek Chicken and Orzo Pasta Salad
39g protein | 554 calories | 25 min prep (40 min total)
Orzo, chicken, marinated feta, all the classic Greek flavors. The orzo gives it way more substance than a regular salad and the marinated feta is what makes it work. Creamy, tangy, salty in every bite. I LOOOVE this one. Stores for about 3-4 days and the flavors improve overnight.
21. Caesar Pasta Salad
30g protein | 419 calories | 10 min prep
Kale and pasta with creamy Caesar dressing. SUPER easy, about 10 minutes, and you will crave it. The kale holds up in the fridge way better than romaine would, which is why this works so well for meal prep.
And if you need a mid-afternoon boost, here are my favorite High-Protein Low-Calorie Snack Ideas.
Tuna and Egg Salads
While it might be a crime to microwave fish in the office, I personally think you can get away with a cold tuna salad or egg salad. If you’re getting sick of chicken, these are a great swap. Cheap, loaded with protein and healthy fats, and there are so many fun flavor variations to try.
22. Healthy Dill Pickle Tuna Salad
35g protein | 304 calories | 10 min prep
Tangy, crunchy, lightened up with greek yogurt instead of a ton of mayo. If you like pickles you will be OBSESSED with this.
Tuna salad gets a bad reputation in offices and I get it. But this one is mild enough that your coworkers won’t hate you. Probably.
23. High-Protein Avocado Egg Salad + Whole Wheat Crackers
26g protein + crackers = ~32g | 402 calories | 15 min prep
Creamy avocado and eggs is one of those combos that never gets old. This one gets an upgrade with cottage cheese and mustard, which sounds weird but trust me. The texture is so much better and it bumps the protein without changing the flavor much.
I pair it with whole wheat crackers to push past 30g. You could also do high-protein bread for more of a sandwich situation. Your call.
24. Egg Salad with Tarragon + High-Protein Bread
~30g with bread | ~400 calories | 15 min prep
Classic egg salad but with tarragon and sun-dried tomatoes, which makes it taste way more interesting. Protein is lower on its own so I serve it on high-protein bread to hit the 30g mark.
Fifteen minutes. That’s the whole recipe.
Other Cold Lunches
And if none of the above did it for you, I’ve got a couple of random ideas here, from green salads to wraps. My personal favorite is the chicken Caesar wrap because I can absolutely never get sick of that for lunch. I’ve also included a dupe of my favorite Erewhon salad. And a snack plate that takes literally five minutes to prep and you can eat it all week long.
25. High-Protein Chicken Caesar Wrap
35g protein | 376 calories | 25 min prep
Everything good about a Caesar salad but you can eat it with one hand. Seasoned chicken, crisp romaine, shaved parm, all in a high-protein wrap. This is what I make when I have leftover chicken and like 25 minutes before I need to leave. Could not be easier.
26. Erewhon Asian Chicken Salad (Copycat)
30g protein | 441 calories | 15 min prep (45 min total)
If you’ve been to Erewhon you know their salads are good but also like $22. I make this instead for a fraction of the price.
The dressing is OBSESSED-level good. Active prep is only about 15 minutes and you get like 4 servings out of it.
27. High-Protein Snack Plate
30g protein | 471 calories | 5 min prep
Sometimes you don’t want a salad. Sometimes you want to open a container and just eat a bunch of little things. That’s this. A grown-up Lunchable with actual protein.
Takes about 5 minutes to throw together, which makes it the eeeeasiest option on this entire list. The kind of thing where you look forward to lunch because it feels like snacking.
28. High-Protein Broccoli Salad
30g protein | 498 calories | 15 min prep
Broccoli salad is not normally a high protein option, so I used all kinds of protein hacks here to get this number to 30. Edamame, crispy turkey bacon, greek yogurt dressing, and combined you get 30 grams of protien for under 500 calories. Tons of veggies and tons of flavor.
29. Houston’s Kale Salad (Hillstone Copycat)
31g protein | ~520 calories | 15 min prep
If you’ve been to Hillstone (or Houston’s, depending on where you live) you already know. You’ve had this salad and thought about it for days after. The original is addictive and this copycat gets you close.
The dressing is so DAMN good. I make extra every time and pour it on other things during the week.
Looking for high-protein breakfasts you can prep ahead too? My High-Protein Breakfast Meal Prep guide has you covered.
Final Thoughts
That’s all 29. Every one of them has over 30 grams of protein per serving and actually tastes good straight out of the fridge. No microwave, no fuss.
Plus they’re soooo easy to prep. Monday meal prep = Tuesday through Friday fully sorted.
And if you want to be lazy about it, just pick two or three that stand out and rotate them week after week. Same grocery list, same prep. That’s it.
If you only try one though, make it the tuna pasta salad. 51 grams of protein, cheap, and it’s so DAMN good.
Enjoy,
A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.
Get Your FREE 7-Day High-Protein Meal Plan
Struggling to eat enough protein? I'll send you a full week of meals with the shopping list.
You'll also get my new meal plan every Saturday. Unsubscribe anytime.
Hungry for more?
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