Fall is always a good time to spend with your loved ones. It’s all about sharing meals like these high protein fall recipes under 500 calories, treats, and making memories together.

And, while those foods are delicious, they can potentially lead to weight gain. In fact, studies show that people gain around 5 lbs. during the holidays.

So, if you want to beat the odds, here are 21 delicious, high-protein recipes to help you stay on track with your health goals. Each recipe is under 500 calories, making them a great option for portion control.

1. Creamy Chicken in Parmesan Sauce

This velvety Parmesan cream sauce transforms ordinary chicken into an extraordinary dinner experience. The sun-dried tomatoes add a burst of tangy sweetness, while the fresh spinach provides a pop of color and nutrients.

And, besides being high in protein, it’s low in carbs, making it a great option for those who want to celebrate keto-style.

Per Serving:

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

2. Garlic Parmesan Chicken Bake

Source: cushyspa.com

It’s crispy, golden, and incredibly delicious. This garlic Parmesan chicken bake delivers a punch of flavor without minimal effort.

In just 20 minutes, you’ll have a meal that has fewer than 300 calories per serving. And, the best thing is that it’s not boring.

The combination of garlic powder, onion powder, and paprika creates a layer of flavor that makes every bite memorable.

Per Serving:

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

3. Crockpot Tuscan Chicken

Source: cushyspa.com

Here, you get tender chicken thighs drenched in a creamy garlic Parmesan sauce and enhanced with sun-dried tomatoes and fresh spinach. The best thing is that it’s made with a crockpot, so you don’t have to spend hours in the kitchen cooking.

With 44 grams of protein per serving and only 446 calories, this is a meal that is going to give you flavors and help you stay full all day long.

Check out these other fall low calorie high protein recipes.

Per Serving

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

4. Creamy Garlic Butter Chicken with Spinach

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A rich garlic butter sauce coats this tender chicken while the crispy bacon adds a smoky flavor. And, the fresh spinach adds color and nutrients to the meal.

The best thing is that it’s a one-skillet wonder. This means more time celebrating with your loved ones rather than spending hours cleaning up after. 

Per Serving:

• Calories: 463
• Fats: 38g
• Protein: 22g
• Carbs: 9.4g
• Fiber: 1.3g
• Sugar: 3.8g

5. Baked Caesar Chicken

Source: cushyspa.com

If you love Caesar salad, this one is for you! This baked chicken features tender breasts topped with tangy Caesar dressing, a generous amount of Parmesan cheese, and a crispy crouton crust.

With an impressive 51 grams of protein and less than 5 grams of carbs per serving, this dish proves that comfort food can absolutely align with your health goals.

Per Serving:

• Calories: 471
• Fats: 25g
• Protein: 51g
• Carbs: 6.6g
• Fiber: 0.5g
• Sugar: 1.1g

6. Crockpot Chicken Tacos

Now, if you are looking for a light, fresh, and meal bursting with Mexican flavors, these crockpot chicken tacos are for you. The chicken becomes incredibly tender after being in the slow cooker, and it absorbs all the flavor.

These tacos are perfect when you want to meal prep, feed a crowd, or want something light but satisfying.

Per Serving:

• Calories: 201
• Fats: 9.4g
• Protein: 21g
• Carbs: 15.5g
• Fiber: 10.7g
• Sugar: 2.6g

7. Cottage Cheese Pasta

There are so many different ways in which you can use cottage cheese in your kitchen. So, if you are looking to experiment with it, you need to try this recipe.

The cottage cheese melts into the warm pasta, creating a protein-rich alternative to traditional cream sauces. The fresh herbs and garlic elevate the flavors while keeping the ingredient list simple.

Per Serving:

• Calories: 368
• Fats: 12g
• Protein: 23g
• Carbs: 42g
• Fiber: 4.2g
• Sugar: 8.8g

8. Chicken Parmesan Casserole

Imagine combining all the classic flavors of chicken Parm, but in a family-friendly casserole. This is the perfect comfort food for those cold fall nights.

Here, the tender chicken mingles with marinara sauce and melted cheese, creating a meal that’s both nutritious and delicious.

Per Serving:

• Calories: 503
• Fats: 11g
• Protein: 37g
• Carbs: 61g
• Fiber: 4.6g
• Sugar: 7.7g

9. Lazy Lasagna Casserole

Craving lasagna, but need to make something for your large family? This streamlined version delivers the same rich, cheesy comfort in a fraction of the time.

The ground meat, pasta, and cheese give you the familiar flavors of lasagna while making it simple enough. With 32 grams of protein per serving, it’s an incredibly satisfying meal.

Per Serving:

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

10. Creamy Pesto Chicken

This 30-minute meal delivers all the flavors you love from your favorite pesto dish, but with a creamier sauce. The fresh basil, garlic, and Parmesan combine to create a vibrant and delicious sauce.

With less than 13 grams of net carbs, 31 grams of protein, and 425 calories per serving, it’s a great option for those looking to manage their weight in a savory way.

Per Serving:

• Calories: 425
• Fats: 28g
• Protein: 31g
• Carbs: 15g
• Fiber: 2.8g
• Sugar: 4.3g

11. Creamy Pork Chops

This creamy sauce transforms your everyday pork chops into an extraordinary eating experience. The butter, garlic, onions, heavy cream, basil, and Parmesan all work together to create a delicious coating for your pork chops.

This keto-friendly meal is perfect if you want to celebrate with your family, while still staying on track with your health goals.

Per Serving:

• Calories: 507
• Fats: 41g
• Protein: 26g
• Carbs: 10g
• Fiber: 1g
• Sugar: 3.5g

12. Meatballs Pasta Casserole

Looking for the best comfort food meal? These tender meatballs and pasta come together in a satisfying casserole that’s perfect when you want to feed your family or if you are looking for a meal prep recipe.

And, the casserole format makes this dish incredibly convenient while you get all the familiar flavors from your grandma’s famous meatball and pasta dish.

Per Serving:

• Calories: 369
• Fats: 21g
• Protein: 22g
• Carbs: 21g
• Fiber: 2.7g
• Sugar: 5.6g

13. Baked Crack Chicken

This chicken becomes incredibly tender and flavorful, making it so addictive that you are not going to be able to stop at just one bite. So, what’s in this famous baked crack chicken?

The chicken is good with butter, garlic powder, onion powder, paprika, and seasonings. But that’s not it.

The sauce is made with creamy cream cheese, garlic powder, onion powder, dried dill, and dried chives. All topped with delicious, bubble cheddar cheese.

Per Serving:

• Calories: 501
• Fats: 30g
• Protein: 52g
• Carbs: 4.1g
• Fiber: 0.5g
• Sugar: 1.3g

14. Chicken Mozzarella Bake

Melted mozzarella cheese creates a golden, bubbly topping over tender chicken in this Italian-inspired bake. With 50 grams of protein per serving, this is a great option when you are looking for a high-protein meal.

So, if you are looking for proof that eating healthy doesn’t require giving up the foods that you love. This is it!

Per Serving:

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

15. Marry Me Chicken Pasta

After one bite of this dish, all you are going to hear is: “Marry me.” The incredible flavors of the dish blend with the creamy sauce, tender chicken, and perfectly cooked pasta.

And, with only 472 calories per serving, this is a complete meal you can serve your loved ones for any fall dinner.

Per Serving:

• Calories: 472
• Fats: 25g
• Protein: 27g
• Carbs: 35g
• Fiber: 2.1g
• Sugar: 4.6g

16. Buffalo Chicken Cauliflower Casserole

Spicy buffalo flavors meet low-carb cauliflower in this creative and delicious casserole that delivers heat and nutrients. At only 419 calories per serving, this high-protein and keto-friendly meal is perfect if you want something indulgent and healthy.

This recipe proves that eating more vegetables doesn’t mean sacrificing flavor or satisfaction. Perfect for those picky eaters!

Per Serving:

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

17. Mediterranean Stuffed Salmon

This meal is light, fresh, and packed with delicious Mediterranean flavors. This stuffed salmon is a great choice when you are looking for a way to impress your dinner guests.

With just 234 calories per serving, it gives you enough wiggle room to add delicious sides like a light vinaigrette if you want to keep it on the lower calories end, or a small portion of garlic pasta.

Per Serving:

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

18. Crockpot Mississippi Chicken

This Southern-inspired dish delivers bold, tangy flavors with minimal effort thanks to the slow cooker. The chicken becomes so tender, it just melts in your mouth.

For this recipe, you’ll just need chicken, ranch dressing seasoning, dry au jus gravy mix, butter, pepperoncini peppers, and pepper juice. As simple as that!

Per Serving:

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

19. Mexican Chicken and Sweet Potato Skillet

Vibrant Mexican chicken seasoning transforms chicken and sweet potatoes into a colorful and nutritious one-pan meal. The sweet potatoes provide the natural sweetness and fiber, while the chicken delivers a whopping 41 grams of protein.

This skillet meal makes healthy eating feel effortless and exciting.

Per Serving:

• Calories: 454
• Fats: 13g
• Protein: 41g
• Carbs: 45g
• Fiber: 14g
• Sugar: 7.5g

20. Chili Chicken Stir Fry

This stir fry brings restaurant-style flavors to your home kitchen. The veggies provide a delicious crunch, and the chili seasoning adds some flavor and heat.

At just 290 calories per serving, it’s remarkably light while still giving you a good protein boost.

Per Serving:

• Calories: 290
• Fats: 12g
• Protein: 30g
• Carbs: 18g
• Fiber: 7.3g
• Sugar: 8.4g

21. Keto Zucchini Beef Casserole

Finally, this low-carb casserole is a great way to get all your protein intake without having to worry about piling on your carb intake. Here, we use zucchini as a nutritious base for seasoned ground beef.

It’s the best recipe if you want to meal prep or when you have a large group of people to feed.

Per Serving:

• Calories: 443
• Fats: 35g
• Protein: 26g
• Carbs: 6.1g
• Fiber: 1.2g
• Sugar: 2.6g