I constantly get messages from readers that they’re looking for low carb and high protein recipes either for their insulin resistance or diabetes or just weight loss.

Well, I’ve got you covered! Here are a ton of high protein low carb recipes all under 500 calories, all summer suiting and refreshing.

I highly recommend my pico de gallo chicken bake at number 5. It’s packing a ton of protein.

1. Mexican Meal Prep Bowls with Cauliflower Rice

My Mexican fiesta meal prep dish is a treat, using 8 different spices to create those delicious, warm and inviting Southern flavors. It’s also high-protein, low-carb, gluten-free, and dairy-free.

This macro-friendly meal prep contains everything a Mexican dish calls for – shredded chicken, tomatoes, bell peppers, garlic, and chili flakes, all with a wild rocket and avocado salad to tone down the heat.

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

2. Caprese Chicken Bake

For me, the combination of tomatoes, mozzarella, and basil is irresistible.

So, I created this recipe that takes those fresh, simple flavors and pairs them with juicy baked chicken to create a dish that’s light, packed with over 35g of protein, and satisfying.

If you prefer a dairy-free option, swap the mozzarella with a high-quality plant-based cheese alternative.

Per Serving:

• Calories: 445
• Fats: 18.9g
• Protein: 58.6g
• Carbs: 9.2g
• Fiber: 1.3g
• Sugar: 6.8g

3. Fajita Chicken Casserole

Source: cushyspa.com

Skip the tortillas and enjoy all your favorite fajita flavors in this low-carb, gluten-free casserole that packs 49 grams of protein per serving.

Each bite gives you perfectly seasoned chicken breasts, bell peppers, onions, and fajita seasoning. All wrapped with melted mozzarella cheese.

Because it wouldn’t be comfort food without gooey cheese.

Per Serving:

• Calories: 363
• Fats: 13g
• Protein: 49g
• Carbs: 10g
• Fiber: 2.5g
• Sugar: 3.8g

4. Lazy Pesto Chicken Bake

If you’re a lover of basil, this pesto chicken is an easy dinner option that despite the low amount of carbs packs a ton of protein.

40g to be exact! YES. I love a good easy chicken dinner whenever I’m short on time.

This is one of the recipes I’ll make and serve with some salad, rice, or potatoes. Easy peasy and delicious.

Per Serving:

• Calories: 347
• Fats: 18.3g
• Protein: 40.1g
• Carbs: 2.5g
• Fiber: 0.3g
• Sugar: 0.7g

5. Pico de Gallo Chicken Bake

I promised you a chicken dish that’s not boring! So what makes this one different?

Instead of serving cold chicken with salsa, this dish bakes the vibrant and zesty flavors of pico de gallo straight into the chicken. The acidity of the lime adds a bright, bold flavor, and the taco seasoning adds a delicious smokiness.

And, for lazy cooks, it only takes 15 minutes to prep.

Per Serving:

• Calories: 465
• Fats: 16.8g
• Protein: 63.2g
• Carbs: 8.4g
• Fiber: 1.7g
• Sugar: 4.3g

6. Baked Salmon with Avocado Mash

Craving an avocado toast but trying to eat low-carb and high-protein? No problem!

With this Baked Salmon and Avocado Mash, you can quickly satisfy your tastebuds while minimizing carbs & packing in the protein.

Per Serving:

• Calories: 463
• Fats: 35g
• Protein: 28g
• Carbs: 12g
• Fiber: 7.5g
• Sugar: 1.6g

7. Garlic Butter Chicken Bites with Asparagus

Simple recipes are sometimes the best, and this one fits the bill perfectly. Boldly flavored chicken paired with crisp asparagus and a rich, velvety butter sauce make this a winning healthy meal.

Plus, it is ready in just about 30 minutes!

Per Serving:

• Calories: 402
• Fats: 27g
• Protein: 34g
• Carbs: 6.2g
• Fiber: 1.2g
• Sugar: 2.3g

8. Cottage Cheese Chicken Salad

Chicken salad is one of my go-to lunches. If you love it too, you should try out this low calorie, high-protein version.

The extra protein comes from cottage cheese. This is great for a midday meal because it tastes so good but won’t weigh you down for the rest of your day.

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

9. Slow Cooker Cream Cheese Chicken

This Cream Cheese Chicken is a staple at my house. It’s great for meal prep and can be served with roasted veggies or added to a salad.

The best part is that it’s made in a slow cooker for an easy and delicious hands-off meal. If you need a slow cooker recommendation, I love this one.

Per Serving:

• Calories: 407
• Fats: 22g
• Protein: 38g
• Carbs: 12g
• Fiber: 1.7g
• Sugar: 2g

10. Low Carb Chicken Fajita Soup

There is nothing better than a cozy fajita soup after a long day. This version is low-carb but oh-so-comforting and is packed with flavor from ingredients like green chillis, garlic, bell peppers, and taco seasoning.

I love to garnish my bowl of low carb high protein soup with cheese, avocado, and scallions!

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

11. Salsa Fresca Chicken Bake

This Salsa Fresca Chicken Bake includes tons of traditional Mexican flavor without any of the guilt. It is quick to make and has nearly 60 grams of protein and just 377 calories per serving.

Per Serving:

• Calories: 377
• Fats: 11g
• Protein: 58g
• Carbs: 10g
• Fiber: 2.2g
• Sugar: 4g

12. Creamy Baked Chicken

Here is another scrumptious and simple chicken dish with a to-die-for sauce. This is so easy to make, has just 462 calories per serving, and gives you plenty of protein.

Per Serving:

• Calories: 462
• Fats: 27g
• Protein: 47g
• Carbs: 7.7g
• Fiber: 1.5g
• Sugar: 3.3g

13. Keto Fried Chicken Tenders

One of the things I miss most when I’m eating low carb is chicken tenders. Luckily, I have discovered how to make Keto Fried Chicken Tenders so that I can stick to my healthy eating goals while still indulging a bit!

Made with keto-friendly ingredients like almond flour and pork panko (you can get some here), these turn out crisp and satisfying every time. I like to add a bit of cayenne pepper to the almond flour mixture for a little kick.

Per Serving:

• Calories: 214
• Fats: 12g
• Protein: 23g
• Carbs: 4.6g
• Fiber: 1.8g
• Sugar: 1.3g

14. Mediterranean Stuffed Salmon

I have found that most Mediterranean recipes are naturally healthy and nourishing. This stuffed salmon is packed with flavor and nutrition.

The sun-dried tomatoes add just the right amount of pizzaz to this simple meal. You can grab some here.

Per Serving:

• Calories: 234
• Fats: 11g
• Protein: 29g
• Carbs: 5.1g
• Fiber: 1.4g
• Sugar: 0.9g

15. Buffalo Chicken Cauliflower Casserole

Are you a big fan of buffalo flavor? I can relate because I love it too!

This cheesy cauliflower chicken casserole has the perfect amount of zesty buffalo flavor and is a super satisfying low-carb meal.

If you need a good buffalo sauce, this one is excellent!

Per Serving:

• Calories: 419
• Fats: 31g
• Protein: 30g
• Carbs: 6g
• Fiber: 1.3g
• Sugar: 2.7g

16. Buttered Cod

Do you love seafood? I do too, especially when I have a super tasty and super simple recipe like this Buttered Cod.

This is a rich garlicky fish dish that pairs perfectly with roasted veggies or a green salad.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

17. Creamy Chicken in Parmesan Sauce

The rich parmesan sauce in this recipe is a breeze to make and is so so tasty. It complements the garlic, sun-dried tomatoes, and herbs perfectly.

This is a quick & easy meal that is elegant enough for dinner parties or family meals.

Per Serving:

• Calories: 409
• Fats: 28g
• Protein: 27g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 2.2g

18. Keto Chicken Tortilla Soup

Tortilla soup is one of my favorite meals, but my regular recipe doesn’t work for me when I’m on a low-carb diet. That’s where this version comes in.

It omits the carb-heavy tortillas, but still gives you all the cozy, cheesy flavor you desire!

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 5.3g

19. Broccoli Bacon Cheddar Chicken

Need a low-carb, high-protein meal that will please a crowd? If so, you can’t go wrong with this Broccoli Bacon Cheddar Chicken.

It is cheesy, creamy, and will give you pure delight in every bite.

Per Serving:

• Calories: 386
• Fats: 24g
• Protein: 37g
• Carbs: 5.5g
• Fiber: 1.8g
• Sugar: 1g

20. Keto Swedish Meatballs

I make meatballs at least a few times a month because my whole family loves them and they really help me meet my protein goals. If you are the same way and need a good meatball recipe to switch things up, try out these Keto Swedish Meatballs.

They are packed with both protein and flavor, are low-carb, and come in at just 486 calories per serving.

Per Serving:

• Calories: 486
• Fats: 43g
• Protein: 20g
• Carbs: 5.4g
• Fiber: 1.3g
• Sugar: 2g

21. Keto Cauliflower Ziti

My family loves Baked Ziti, but I can’t have it when I’m trying to decrease carbs. With tender cauliflower, protein-packed ground beef, plenty of cheesy deliciousness, and a scrumptious & quick tomato sauce, I promise that you won’t miss the pasta in this dish!

Per Serving:

• Calories: 364
• Fats: 20g
• Protein: 30g
• Carbs: 17g
• Fiber: 4.1g
• Sugar: 6.5g