Fall food does not have to mean extra calories for me.

That’s why every dinner here stays under 450 calories. And they all still deliver serious protein.

So here’s my roundup of fall high protein low calorie dinners under 450 kcal. I put this together after so many of you asked for lighter fall options.

My go-to this time is the Crockpot Tuscan Chicken at number 17. That creamy sauce makes you forget it’s actually a light dinner.

1. 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

2. Caprese Chicken Bake

Tomatoes, mozzarella, and basil are such a wonderful combo, and those who love a Caprese salad are sure to enjoy them in a baked chicken dish.

This high-protein, gluten-free, and low-carb meal is perfect for an insulin-resistant eating plan that requires minimal effort.

Assemble the ingredients, pop the dish in the oven, and tender chicken breasts, topped with melty cheese, are ready when you are.

Per Serving:

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

3. Balsamic Chicken with Root Veggies

Chicken roasts alongside carrots, parsnips, and other root vegetables in a tangy balsamic glaze until everything turns tender. Root vegetables bring fiber and antioxidants that support this list’s anti-inflammatory focus. Cleanup afterward is minimal.

I made this once while hosting in a colder climate Airbnb, and it filled the whole kitchen with a warm, savory smell. Guests assumed I had spent hours on it. Really, I just seasoned everything and walked away.

The balsamic glaze brings natural sweetness that balances the earthy vegetables. It stays gluten free and dairy free, so it works for a wide range of eaters. On a lazy night, this is about as effortless as anti-inflammatory cooking gets.

Per Serving:

• Calories: 385.97
• Fats: 23.41g
• Protein: 26.46g
• Carbs: 16.6g
• Fiber: 3.12g
• Sugar: 5.28g

4. Salsa Chicken Bake

Following a high protein diet can get boring if you run out of new ways to make chicken. Here’s a great idea to spice up chicken breasts in an easy-to-make bake.

Simply dump black beans, sweet corn, diced tomatoes, chicken breasts, and salsa into a baking dish, and dinner will take care of itself.

If you LUV cheese, add a generous amount of shredded Monterey Jack during the last 10 minutes of baking.

Per Serving:

• Calories: 435
• Fats: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

5. Garlic Butter Meatballs with Zucchini Noodles

Source: cushyspa.com

A comfort dish without the carbs and all the deliciousness!

My meatballs are a combination of ground turkey and pork, which creates a perfectly tender and juicy texture, finished with plenty of garlic butter sauce for indulgent richness.

It’s a fab healthier alternative to a traditional pasta dish and takes minimal time to make.

Per Serving:

• Calories: 413
• Fats: 31g
• Protein: 25g
• Carbs: 11g
• Fiber: 2.8g
• Sugar: 6.3g

6. High Protein Southwest Chicken Casserole

Source: cushyspa.com

I love Southwest flavors. If you do too and need an easy, quick, and filling dinner recipe, this Southwest Chicken Casserole is sure to hit the spot!

Smoky paprika and delicious salsa mingle with tender chicken & rice and gooey cheese for a perfectly flavored meal. Everything bakes in one casserole dish, making this an excellent option for a weeknight dinner.

A 9×13 pan like this would be great!

Per Serving:

• Calories: 376
• Fats: 10g
• Protein: 37g
• Carbs: 34g
• Fiber: 7.6g
• Sugar: 6.4g

7. Crockpot Turmeric Chicken Soup

I toss chicken, turmeric, and vegetables into the crockpot and let it work its magic for hours. The turmeric gives the broth a deep golden color and an earthy warmth that feels perfect for fall. By dinnertime, the whole house smells cozy and inviting.

This soup fits the roundup because it stays light while still feeling satisfying. At 318 calories and 29 grams of protein, it hits that low calorie, high protein balance without any sacrifice. Carrots, celery, and onion keep things simple and nourishing.

I made this once while staying at an Airbnb for a friend who wasn’t feeling well. She said the turmeric gave it a little extra kick that regular chicken soup never has. Watching her finish the whole bowl felt like the best kind of win.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

8. Crockpot Sesame Chicken

Are you craving that sticky-sauce sweetness you get from Chinese takeout?

Don’t give up on your eating goals. You can create the same amazing taste at home in a much healthier, high protein dish.

Cook up a delicious meal of shredded chicken, toasted sesame seeds, and fresh scallions, with a side of Wonton chips. It delivers maximum take-out flavor with minimal effort.

Per Serving:

• Calories: 405
• Fats: 14.8g
• Protein: 45.2g
• Carbs: 20.6g
• Fiber: 0.9g
• Sugar: 16.4g

9. Crockpot Turkey Chili

When I’m feeling lazy, out comes my crockpot. It does all the work, while I enjoy relaxing.

This hearty dish is packed with tender turkey, nutritious veggies, and hints of bold spices like chili powder, cumin, paprika, and red pepper flakes.

Designed to warm your soul and boost your mood! Serve it with a side of cornbread or corn muffins.

Per Serving:

• Calories: 345
• Fats: 11.2g
• Protein: 29.4g
• Carbs: 35.8g
• Fiber: 9.6g
• Sugar: 8.2g

10. Chicken Mozzarella Bake

This chicken mozzarella bake is so delicious, but it is also super healthy and easy! A quick, homemade tomato sauce, cheese, and basic pantry staples add tons of flavor to this chicken dish!

Per Serving:

• Calories: 395
• Fats: 18g
• Protein: 50g
• Carbs: 6.2g
• Fiber: 1.3g
• Sugar: 2.1g

11. Buffalo Chicken Cauliflower Casserole

Casseroles are go-to weeknight recipes for me because they are quick, easy, and so comforting. This buffalo chicken cauliflower casserole also has the benefit of being super healthy and low-carb.

Simply assemble your casserole, pop it in the oven, and get ready to enjoy a delicious dinner in less than half an hour! This meal requires a 9×13” casserole dish.

If you don’t have one, you can get one here.

Per Serving:

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

12. Crockpot Lemon Chicken Orzo Soup

If you need a low-effort meal on a cold evening, you can’t go wrong with this lemon chicken orzo soup. This high protein fall dinner is healthy, delicious, and cooked to perfection in a crockpot!

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

13. Lazy Lasagna Casserole

I love lasagna but don’t always have the time to make it. That’s where this lazy lasagna casserole comes in.

It has all the cozy, delicious flavor of a traditional lasagna, but it is so much quicker and easier to make!

Per Serving:

• Calories: 449
• Fats: 22g
• Protein: 32g
• Carbs: 28g
• Fiber: 3.9g
• Sugar: 9.2g

14. Baked Shrimp and Broccoli Foil Packs

Source: cushyspa.com

Foil pack meals are the best when you need something quick, easy, and delicious. These shrimp and broccoli foil packs are flavorful, fast, and require barely any prep or cleanup.

This recipe has tons of protein and turns out so yummy!

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

15. Crockpot Chicken Lemon Soup

Experience the bright, zesty flavors of fresh lemon paired with savory herbs in this easy, comforting soup.

It packs 36 grams of protein, making it a meal that will keep you full all day.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

16. Air Fryer Salmon

I serve salmon for dinner at least once a week and love an elegant, yet easy salmon dinner like this one. The sweet and tasty sauce is incredibly easy to prepare, and the air fryer will cook your salmon to perfection in just a few minutes!

If you have been considering getting an air fryer, I recommend this one!

Per Serving:

• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g

17. Crockpot Tuscan Chicken

Source: cushyspa.com

Crockpot recipes are some of my favorites because they are just so easy! This Tuscan chicken recipe is high-protein and low effort but tastes incredible.

Besides bone-in chicken thighs, you only need basic ingredients like broth, heavy cream, a few seasonings, spinach, and sun-dried tomatoes. The creamy sauce is to die for and comes together super quickly in a skillet.

The rest of the recipe is made with barely any effort in a crockpot. If you need one, this option is excellent!

Per Serving:

• Calories: 446
• Fats: 28g
• Protein: 44g
• Carbs: 7.3g
• Fiber: 1.2g
• Sugar: 3g

18. Garlic Parmesan Chicken Bake

Source: cushyspa.com

This scrumptious chicken recipe proves that a chicken breast dinner doesn’t have to be boring! Lemon juice, garlic, parsley, paprika, onion powder, parmesan cheese, and Italian seasoning give this oven-baked chicken tons of flavor.

This would be great served with mashed potatoes, rice, garlic bread, or simple roasted veggies.

Per Serving:

• Calories: 295
• Fats: 19g
• Protein: 26g
• Carbs: 6g
• Fiber: 1.1g
• Sugar: 0.5g

19. Crockpot Mississippi Chicken

Need an impressive yet easy chicken meal that will please a crowd? This crockpot Mississippi chicken fits the bill perfectly! 

Ranch seasoning and a flavorful gravy perfectly complement tender chicken breasts for a yummy, easy dinner.

Per Serving:

• Calories: 349
• Fats: 19g
• Protein: 35g
• Carbs: 6.7g
• Fiber: 0.4g
• Sugar: 2.7g

20. Broccoli Bacon Cheddar Chicken

Looking for a comforting, healthy meal that you can quickly throw together? This delicious broccoli bacon cheddar chicken won’t disappoint.

Bacon and cheese elevate this simple broccoli chicken dish. I know you will love it!

Per Serving:

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

21. Salsa Fresca Chicken Bake

This salsa fresca chicken bake will keep you full and satisfied with plenty of protein and tons of flavor! It is quick and easy to make and an amazing comforting meal.

Per Serving:

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