After a busy day of work, homework, shopping, gym, and everything in between, the last thing I want is a complicated dinner.

But I do need to keep the family fed and take care of our health goals. Ordering takeout is just not a great option!

I know that I’m not alone… so I put together a list of some fabulous recipes that are high in protein and low in calories. The meals are tasty, quick to make, and healthy.

They work just as well for hectic weeknights as they do for laid-back weekend dinners with friends or family. Best of all they’re all high protein dinners and only have under 450 calories!

1. Creamy Chicken in Parmesan Sauce

Having guests over? This recipe delivers a restaurant-style experience in 30 minutes.

Impress them with a dish of succulent chicken breasts coated in a velvety cream sauce, blended with hints of garlic, onions, herbs, sun-dried tomatoes, and Parmesan cheese.

Serve it with air fryer carrots for a fine-dining touch at home.

Per Serving:

• Calories: 409
• Fats: 28g
• Protein: 27g
• Carbs: 13g

2. Baked Salsa Chicken

This recipe was created on the go when all I had were leftovers from our Taco Tuesday.

I grabbed chicken, fluffy basmati rice, corn, black beans, and salsa, threw them into a pan to cook, and then spooned the mixture into tortillas. The result? Really good!

It’s high protein, under 450 Kcal, and delivers all those great Mexican flavors the family loves.

Per Serving:

• Calories: 456
• Fats: 17g
• Protein: 37g
• Carbs: 41g

3. Crockpot Chicken Lemon Soup

For me, nothing beats a pot of steaming soup with crusty bread. It’s the kind of meal that brings everyone together for a cozy night of games and movies.

Grab your crockpot, set-it and forget-it. Return later to a flavorful, high protein soup filled with tender, shredded chicken breasts, carrots, onions, celery, garlic, orzo pasta, fresh herbs, and a dash of zesty lemon.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g

4. High Protein Broccoli Cottage Cheese Soup

Staying on the cozy side with soup, my next choice is an awesome, high protein, velvety, creamy bowl of broccoli, cheddar, cottage cheese, onions, carrots, celery, and a hint of garlic.

With 22g of protein per serving and only 322 calories, it’s a great energy booster after a busy day. Serve the soup as a main with a side of toasted baguette slices.

Per Serving:

• Calories: 332
• Fats: 15g
• Protein: 22g
• Carbs: 28g

5. Garlic Butter Chicken Bites with Asparagus

Some recipes become a staple, and this is one of them.

Think: Tender chicken bites seared to golden perfection, paired with crisp asparagus spears coated in a rich, garlic-buttery sauce, finished with a zesty dash of lemon.

It’s bold, packed with protein, and takes only 30 minutes to make in one skillet.

Per Serving:

• Calories: 402
• Fats: 27g
• Protein: 34g
• Carbs: 6.2g

6. Crockpot Mississippi Chicken

Here’s a dish that tastes as if you put in way more than 10 minutes of effort.

Your crockpot does the work, slow-cooking juicy chicken breasts with ranch seasoning, savory gravy, butter, and tangy pepperoncini for a rich, bold flavor.

The recipe is so versatile, you’ll never get bored. Why not change the flavor profile and add jalapeno slices to make it hot and spicy?

Per Serving:

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

7. Chicken Corn Rice Bowls

When I know the week ahead is going to be busy, I reach for a tried-and-tested meal prep recipe.

This winning dish is a flavorful mix of tender chicken, sweet corn, fluffy basmati rice, and a zesty dressing. Serve it with tortilla chips, salsa, and guacamole for a fun, casual spread everyone can dig into.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g

8. Salsa Fresca Chicken Bake

Let’s go Mexican with this 30-minute bake featuring tender seasoned chicken, a fresh zing of salsa fresca made from cherry tomatoes, onion, jalapeno, and lime, all under a delish topping of gooey, melted mozzarella.

It is packed with 58g of protein and fewer than 450 Kcal, perfect for those focused on high protein while keeping calories in check.

Per Serving:

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

9. Sweet Potato Black Bean Rice Bowl

Creamy, satisfying, and packed with plant-based protein, this is a great option when you want a break from chicken, pork, or beef.

Enjoy a combination of roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice. Add a variety of toppings – avocado, red onion, cilantro, and lime – so everyone can customize their bowl.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g

10. Buffalo Chicken Cauliflower Casserole

Brighten up your midweek slump with a delicious dinner of tender chicken, creamy melted cheese, and riced cauliflower, all simmered together with the bold taste of buffalo sauce.

Quickly assemble the ingredients, place the casserole dish in the oven for 25 minutes, and your meal is ready.

This recipe is perfect if you’re on a low-carb or keto diet and are craving something hearty and packed with flavor.

Per Serving:

• Calories: 419
• Fats: 31g
• Protein: 30g
• Carbs: 6g

11. Creamy Pesto Chicken

Busy weeknight or easy, upscale entertaining? This recipe works for both.

Tender chicken cooks in a rich pesto cream sauce with garlic, parmesan, and herbs for a bold, Mediterranean-style dish.

Tip: To make it vegan, simply replace the chicken with tofu.

Per Serving:

• Calories: 425
• Fats: 28g
• Protein: 31g
• Carbs: 15g

12. Creamy Taco Soup

When the family wants tacos, and I don’t have the time or energy, I grab this recipe and satisfy the cravings with taco soup!

My creamy taco soup combines ground beef, bell peppers, tomatoes, garlic, onions, taco seasoning, and heavy cream.

Garnish with avocado, fresh cilantro, shredded mozzarella, or jalapeno, and enjoy a fun-filled evening with loved ones.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g

13. Herb Crusted Salmon (Whole30, Paleo)

Salmon isn’t just for restaurant menus – this one proves how easy it is to make at home.

Create an upscale dish of salmon fillets coated in a fragrant herb crust with garlic, parsley, and lemon, all in just 30 minutes.

Plus, it’s low carb, Whole30, low calorie, high protein, and Paleo-friendly, making it perfect for a range of eating plans.

Per Serving:

• Calories: 333
• Fats: 20g
• Protein: 27g
• Carbs: 11g

14. Chicken Zucchini Pasta

Sweet, umami, and slightly spiced, this fab high protein meal will satisfy all your cravings for Asian cuisine.

Tender chicken is tossed with zucchini noodles in a savory sauce made with soy, garlic, ginger, and honey. It’s light, high-protein, low-carb, and comes together quickly. Skip the takeout, and make this instead.

Per Serving:

• Calories: 327
• Fats: 16g
• Protein: 19g
• Carbs: 29g

15. Ground Pork Stir Fry

Tired of chicken? It’s time to serve a delish dish, featuring seasoned ground pork and broccoli in a savory-sweet sauce made from soy, garlic, and a touch of honey for balance.

Serve it over steamed rice or egg noodles for a quick, easy weeknight win.

Per Serving:

• Calories: 374
• Fats: 28g
• Protein: 21g
• Carbs: 9.4g

16. Crockpot Lemon Chicken Orzo Soup

Next up – another one of my favorite soup recipes. This time, it’s tender, shredded chicken and soft pasta in a delicious broth infused with garlic, herbs, and a squeeze of fresh lemon.

It’s a delicious, high-protein, low-cal meal, handled by your crockpot while you enjoy some timeout.

Prefer a creamier texture? Add a splash of heavy cream. Enjoy the thrill of heat? Add red pepper flakes or a dash of hot sauce.

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g

17. Crockpot Turkey Chili

Let’s take a break from chicken and go with turkey.

Make a rich, hearty, comforting meal filled with ground turkey, tomatoes, black beans, zucchini, corn kernels, bell peppers, garlic, onions, and bold spices like chili powder and cumin.

It’s high in protein, full of flavor, and perfect for feeding the family with minimal work.

Per Serving:

• Calories: 345
• Fats: 11.2g
• Protein: 29.4g
• Carbs: 35.8g

18. Salmon with Asparagus and Lemon Sauce

Source: cushyspa.com

Impress your guests with a high-quality meal that feels restaurant-made. Don’t tell them it took you less than 20 minutes to make.

This vibrant dish combines tender, flaky salmon with crisp asparagus and a delicious, tart lemon sauce. Enjoy it on the patio, al fresco, with glasses of chilled Pinot Grigio.

Per Serving:

• Calories: 337
• Fats: 26g
• Protein: 19g
• Carbs: 8.4g

19. Fajita Chicken Casserole

Source: cushyspa.com

Lazy cooking defines this family favorite. Tempt them with tender, juicy chicken, vibrant red and green bell peppers, onions, spices, and gooey, melted mozzarella.

It’s a high-protein, low-cal meal that comes together in minutes and only requires one dish. Serve it with warm tortillas for a Mexican fiesta.

Per Serving:

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

20. Buttered Cod

When you want a seriously healthy meal, think cod. It’s a powerhouse fish, packed with protein and essential nutrients like omega-3s and B12.

My buttered cod with lemon is an elegant, classy dish, ideal for guests when you want something a bit fancy. Best of all, it’s ready in just 16 minutes.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g

21. Mediterranean Stuffed Salmon

Guests on the way, and dinner is not ready? Don’t panic! My Mediterranean stuffed salmon is quick to make and tastes as if it came out of a fancy restaurant.

It’s a delicious combination of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta. Pair it with lemon garlic quinoa or grilled asparagus and expect a few “wows”.

Per Serving:

• Calories: 234
• Fats: 11g
• Protein: 29g
• Carbs: 5.1g