Fall dinners can absolutely be light and filling at once. Low carb and high protein make that possible!

So here’s my list of high protein low carb dinners for fall. Every single one stays under 500 calories.

I’m someone who counts calories but never wants to feel deprived. My caprese chicken bake at #7 is a favorite, 58 grams of protein and it never feels like diet food!

1. Chicken Mozzarella Bake

Think of this as chicken parmesan but without all the heavy breading. Just imagine juicy chicken smothered in a rich tomato sauce and topped with gooey mozzarella cheese.

It’s a great way to satisfy your Italian cravings. Additionally, you get 50 grams of protein per serving, making it an incredible high-protein option.

Per Serving:

• Calories: 395
• Fats: 18g
• Protein: 50g
• Carbs: 6.2g

2. Creamy Baked Chicken

Simplicity meets elegance with this creamy baked chicken. This velvety seasoned cream sauce makes the chicken so moist that it’s impossible to resist.

Pair it with a green salad or cauliflower rice, and you’ll have a well-balanced and complete meal.

Per Serving:

• Calories: 462
• Fats: 27g
• Protein: 47g
• Carbs: 7.7g

3. Crockpot Chicken with Cherry Tomatoes and Basil

Chicken thighs simmer with cherry tomatoes, olive oil, and balsamic vinegar until everything turns tender and slightly sweet. Fresh basil finishes the dish at the end. It requires almost no hands on time.

I made this while hosting in an Airbnb one fall weekend, since I wanted something that cooked itself while I was out exploring. Guests walked into a kitchen that smelled incredible. That kind of payoff is what makes this recipe stand out.

Each serving comes in at 384 calories with 33 grams of protein, leaving plenty of room under the 500 calorie mark. It stays low carb, gluten free, and paleo friendly. I usually serve it over greens to soak up the balsamic juices.

Per Serving:

• Calories: 384
• Fats: 24.7g
• Protein: 33g
• Carbs: 7g
• Fiber: 1.5g
• Sugar: 5g

4. Lazy Pesto Chicken Bake

When I want to relax but still need to make dinner, this recipe comes out.

It requires minimal effort, no advanced cooking skills, and relies on basic ingredients you probably already have in your pantry or fridge.

Serve up a mouth-watering dish of tender chicken cooked in rich, herby basil pesto and topped with gooey mozzarella cheese.

Per Serving:

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

5. Buttered Cod

Fish doesn’t have to be boring, and this is just the recipe to prove that. This buttered cod recipe highlights the mild, sweet flavor of cod and pairs it with a rich, buttery herb sauce.

With just 1.2 grams of carbs and under 300 calories, this is a great high-protein and low-carb recipe to keep you full. Have it along with zucchini noodles or cauliflower mashed for the ultimate meal.

Per Serving:

• Calories: 297
• Fats: 15g
• Protein: 37g
• Carbs: 1.2g

6. Baked Lemon Tilapia

Tender tilapia bakes in a golden garlic lemon oil with paprika, thyme, and oregano. It comes together in under 15 minutes with barely any effort. That kind of speed makes it an easy weeknight fit.

I made this once for my family, even though nobody in my house usually reaches for tilapia. This recipe changed their minds completely, and people went back for seconds. At just 236 calories with almost 23 grams of protein, it comes in well under the calorie limit for this list.

I like pairing it with roasted asparagus or a simple arugula salad. It stays gluten free, dairy free, and low carb throughout. On a night when I want dinner light and fast, this is the one I reach for.

Per Serving:

• Calories: 236
• Fats: 16.3g
• Protein: 22.8g
• Carbs: 1.8g
• Fiber: 0.1g
• Sugar: 0.3g

7. 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

8. Salsa Fresca Chicken Bake

Each bite you take from this delicious recipe will give you fresh and vibrant flavor. Just imagine chicken breasts topped with a mix of tomatoes, onions, cilantro, and a lot of cheese.

This is the perfect high protein recipe for busy weeknights or when you need a recipe to meal prep for the week.

It’s actually one of our most popular recipes! I think that’s because it’s so easy to make, has a ton of flavor, and is super nutritious.

Per Serving:

• Calories: 377
• Fats: 11g
• Protein: 58g
• Carbs: 10g

9. Fajita Chicken Casserole

Source: cushyspa.com

Who doesn’t love the sizzling noise you get when making fajitas? Here, you mix strips of chicken, bell peppers, and onions to create the perfect meal.

Skip the tortillas or add low-carb tortillas to create the most delicious meal.

Per Serving:

• Calories: 363
• Fats: 13g
• Protein: 49g
• Carbs: 10g

10. Garlic Parmesan Chicken Bake

Source: cushyspa.com

Garlic and Parmesan are the perfect match. This bake coats chicken breasts with a salty and delicious crust.

I love pairing it with delicious roasted vegetables or with cauliflower rice

Per Serving:

• Calories: 295
• Fats: 19g
• Protein: 26g
• Carbs: 6g

11. Garlic Butter Chicken Bites with Asparagus

There is something special about the combination of garlic and butter. Here, bite-sized pieces of chicken are pan-seared and go along with crispy asparagus spears.

Since you cook the chicken in smaller pieces, it means you’ll have dinner ready for you in a matter of minutes. 

Per Serving:

• Calories: 402
• Fats: 22g
• Protein: 42g
• Carbs: 6.2g

12. Chicken Broccoli Bake

This classic combination never goes out of style. Tender chicken chunks and crisp-tender broccoli blend with a savory and creamy cheese sauce.

It’s a great way to add more veggies to your meals. Even picky eaters are going to love this recipe.

Per Serving:

• Calories: 354
• Fats: 20g
• Protein: 33g
• Carbs: 8.9g

13. Air Fryer Salmon

I love the air fryer. It allows me to get a delicious meal without having to do a lot of work.

The best thing is that you’ll just need a couple of ingredients. You’ll just need the salmon filets, soy sauce, apple cider vinegar, onion powder, garlic powder, sesame seeds, and honey.

Per Serving:

• Calories: 287
• Fats: 18g
• Protein: 28g
• Carbs: 7.2g

14. Baked Crack Chicken

This dish earns its funny name from how incredibly addictive it is. Cream cheese, cheddar, bacon, and ranch seasoning come together to create this rich and delicious meal. It’s a must-have recipe to keep with you when you need some serious comfort food.

Now, I know it is technically over 500 calories, but it’s just one calorie over. So, we will just let it slide.

Per Serving:

• Calories: 501
• Fats: 30g
• Protein: 52g
• Carbs: 4.1g

15. Baked Caesar Chicken

Source: cushyspa.com

Caesar dressing isn’t only for salads. If you want to make creamy and delicious chicken, try coating it with Caesar dressing.

The result is a tangy, moist, and delicious meal everyone is going to love.

Per Serving:

• Calories: 471
• Fats: 25g
• Protein: 51g
• Carbs: 6.6g

16. Slow Cooker Cream Cheese Chicken

Let your slow cooker do all the cooking while you sit down and relax. Here, chicken cooks until it falls apart, while it blends with rich cream cheese and savory spices.

This is a perfect meal for busy professionals or when you just need time to relax, but you still want a homemade meal.

Per Serving:

• Calories: 407
• Fats: 22g
• Protein: 38g
• Carbs: 12g

17. Buffalo Chicken Cauliflower Casserole

Get all the tangy, spicy flavors of hot wings in a comforting and quick casserole format. The cauliflower not only provides some delicious crunchy texture, but it also absorbs the spicy buffalo and ranch flavors.

This is a great option for game day or for a large family dinner.

Per Serving:

• Calories: 419
• Fats: 27g
• Protein: 32g
• Carbs: 6g

18. Pan Fried Salmon

Sometimes, simple is the way to go. These perfectly pan-fried salmon fillets are crispy with a well-seasoned crust.

I love placing these on top of a bowl of spaghetti squash or with an arugula and avocado salad.

Per Serving:

• Calories: 269
• Fats: 17g
• Protein: 27g
• Carbs: 2.8g

19. Crockpot Mississippi Chicken

Tangy, savory, and slightly spicy. This recipe has it all.

The acidity of the peppers blends perfectly with the meat. You can serve this shredded over a bed of greens or cauliflower rice to keep the low-carb vibe.

Per Serving:

• Calories: 349
• Fats: 19g
• Protein: 35g
• Carbs: 6.7g

20. Mediterranean Stuffed Salmon

Take your seafood recipes to the next level with this Mediterranean stuffed salmon. Fresh salmon fillets combine with feta cheese, spinach, and sun-dried tomatoes.

I always keep this recipe on hand when I have guests coming over, and I want to impress them (without spending hours cooking).

Per Serving:

• Calories: 234
• Fats: 11g
• Protein: 48g
• Carbs: 5.1g

21. Pizza Bowls

Skip the crust and get the best part of the pizza in this low-carb recipe. These bowls are made with pizza sauce, mozzarella, pepperoni, and your favorite low-carb toppings.

So, when the pizza cravings hit hard, but you still want to stay on track with your health goals, you know what recipe you can cook.

Per Serving:

• Calories: 267
• Fats: 16g
• Protein: 24g
• Carbs: 4.2g