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20 High Protein Low Fat Recipes

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Need to eat more protein but have to stay away from fats? These high protein low fat meals are perfect for both of those needs.
high protein low fat meals

Some years back, the high protein, high-fat diet, aka Atkins diet was the most popular diet. And for a good reason.

It helped you lose more weight than the standard low-fat, high carb diet – at least in the short term.

That’s because of the high protein content. Of all the macronutrients (protein, fat, and carbs), protein fills you up the most.

There is good news. Studies show that high protein diets that are low in fat are just as effective as the Atkins diet in helping you lose weight.

And they’re good for your heart too. That’s a win-win situation.

So, today I’m sharing 20 high protein low-fat recipes that will help you feel full, lose some weight, and stay away from the cookies. So, read on!

1. Healthy Turkey Meatballs

Turkey Meatballs

Credit: diabetesstrong.com

When you think meatballs, you don’t usually think low fat. That’s because they’re often made with ground beef, which is higher in fat.

These ones, however, are made with ground turkey. Ground turkey, besides being low in fat, is packed with protein.

In fact, 3 oz. serving provides more than 40% of your daily protein needs. It is also a rich source of selenium, a powerful antioxidant.

But let’s face it, ground turkey tends to be tasteless. And no-one wants to eat tasteless meatballs.

These ones are packed with flavor. The spices, herbs, and veggies add tons of taste; if you’re looking to sneak veggies into your kiddos, this is the way to go.

You have chopped celery, bell peppers, and even spinach in these morsels of goodness. So, you get a ton of vitamin A and vitamin C to boot.

Now, to make them, you’ll need to chop up your onions, garlic, and celery quite finely. So, for extra convenience and to save time, you can use a food processor instead. This one should do the trick.

These meatballs make a great post-workout snack. But to make it a meal, you can serve them with whole wheat pasta and some tomato sauce. Yum!

It’s also a low-calorie meal.

Per Serving:

  • Calories: 183
  • Fats: 2.5g
  • Protein: 30.7g
  • Carbs: 12g
  • Fiber: 3.1g
  • Sugar: 2.9g

Recipe

2. Vegan Philly Cheesesteak

Vegan Philly Cheesesteak

Credit: zardyplants.com

Sometimes, you just want a good old meaty, cheesy sandwich. But how do you do this when you’re vegan?

Make this Vegan Philly Cheesesteak sandwich! It’s savory, hearty, cheesy, and totally hits the spot… without any meat or cheese.

And it’s packed with a whopping 49.5 grams of protein. And less than 5 grams of fat!

So, what’s the secret? Well, it’s a couple of things.

For the meaty texture, you’ll be using seitan. In case you don’t know what seitan is, it’s a meat substitute made from vital wheat gluten, and it has a steak-like texture.

A 3.0 oz serving provides more than 40% of your daily protein needs. That’s like what you would find in a 3.0 oz. serving of steak.

You can buy seitan prepackaged, but if you’d like to save some money, you can make it at home. For that, you’ll need to stock up on some vital wheat gluten, which you can find here.

And for the cheesy texture, you’ll be making your own provolone “cheese”. For that, you’ll be using firm tofu, lemon juice, spices, tapioca starch, and nutritional yeast.

The tapioca starch gives the cheese the stretchiness of cheese, while the nutritional yeast adds cheesiness. If you need to stock up on nutritional yeast, you can get some here.

Per Serving:

  • Calories: 400
  • Fats: 4.8g
  • Protein: 49.5g
  • Carbs: 39.2g
  • Fiber: 0g
  • Sugar: 6.4g

Recipe

3. Mustard Baked Chicken Tenders

Mustard Baked Chicken Tenders

Credit: diabetesstrong.com

Kids can be very picky eaters. So, it can be very hard to making something that both you and your kids will love.

These baked chicken tenders are definitely kid-approved. They’re juicy, tender, and nicely seasoned.

The paprika adds sweetness, while the lemon juice adds some tang. Meanwhile, the whole grain mustard adds some heat, but nothing the kiddos can’t handle.

And since they’re packed with protein, they’re good for your kids. And for you.

Serve with air-fried potatoes or zucchini fries.

This recipe is also a high protein low carb dinner.

Per Serving:

  • Calories: 195
  • Fats: 4.6g
  • Protein: 28.5g
  • Carbs: 3.5g
  • Fiber: 1.4g
  • Sugar: 2.1g

Recipe

4. Crispy Air Fryer Tofu

Crispy Air Fryer Tofu

Credit: recipesfromapantry.com

Gameday is the perfect time to chill out. And (hopefully) watch your favorite team win.

But the game day can be a minefield of high-fat snacks. Like chicken wings and potato chips.

And as yummy, as they are, they’re not worth blowing your diet.

So, what can you do instead? Make this crispy air fryer tofu.

These tofu bites are addictive. They’re crunchy on the outside and tender on the inside, and taste delicious.

The soy sauce adds umami, while the Sriracha sauce adds a nice heat. If you don’t like it spicy, just omit the Sriracha sauce; they’ll still taste yummy.

The key to these bites being so low in fat is that you use an air fryer. If you’re following a low-fat diet, having an air fryer is a game-changer.

With an air fryer, you can use minimal to no oil to make your favorite fried foods. If you don’t have one yet, there’s a great deal on this high quality one right now.

Check out more high protein vegetarian recipes like this.

Per Serving:

  • Calories: 63
  • Fats: 1g
  • Protein: 7g
  • Carbs: 4g
  • Fiber: 0g
  • Sugar: 1g

Recipe

5. Best Ever Butter Chicken In The Slow Cooker

Butter Chicken

Credit: recipethis.com

Butter Chicken is a staple at many Indian restaurants. But if you’re on a high protein, low-fat diet, it can be a big no-no.

That’s because many restaurants add tons of butter. And butter is pure fat.

This butter chicken is creamy, saucy, and packed with aromatic spices. The aroma of butter chicken wafting through the air will make your stomach growl.

But the best part is that it contains only 5 grams of fat. So, you can eat it without feeling guilty.

And the chicken is nice and tender. That’s because you let it simmer away in your slow cooker.

If you don’t happen to have a slow cooker, here’s a pretty budget-friendly slow cooker.

You’ll definitely want to mop up the delicious sauce. To do so, you can serve it with some basmati rice, or my favorite, naan bread.

Per Serving:

  • Calories: 288
  • Fats: 5g
  • Protein: 40g
  • Carbs: 18g
  • Fiber: 5g
  • Sugar: 10g

Recipe

6. Zucchini Turkey Burger

Zucchini Turkey Burger

Credit: ifoodreal.com

Summer is the perfect time for sitting on the deck. And making hamburgers and hot dogs.

But they tend to be loaded with fat. Just one hamburger can have more than 20 grams of fat.

And we all want to look good in our swimsuits, right?

This turkey burger is thick, juicy, and packed with flavor. What I love about it is that it doesn’t use a ton of ingredients.

All you need are 6 ingredients: lean ground turkey, zucchini, garlic, cumin, salt, and pepper.

You’ll notice that there are no eggs for the patty. Instead of eggs, you use grated zucchini for your binder.

Besides helping bind the patty, it keeps it moist, so it’s nice and juicy.

What you’ll love most about this burger is that it contains only 1.5 grams of fat. That’s 80% less fat than beef burgers.

Serve with your favorite toppings.

Per Serving:

  • Calories: 85
  • Fats: 1.5g
  • Protein: 17.8g
  • Carbs: 0.1g
  • Fiber: 0g
  • Sugar: 0g

Recipe

7. Zucchini Boat Turkey Tacos

Zucchini Boat Turkey Tacos

Credit: persnicketyplates.com

Dinner parties are a great way to catch up with friends. And eat amazing food.

But appetizers can be a bit tricky. Especially when you’re trying to lose weight.

You want something that your guests will enjoy… And that you can enjoy it too.

These turkey tacos are here to the rescue. You have zucchini stuffed with nicely seasoned ground turkey and topped with Mexican cheese blend.

All served with homemade salsa. It’s mmm, mmm, good! You’ll be using a lot of spices. So, get out those measuring spoons.

I like these ones because they don’t rust or get stained.

Now, these turkey tacos have a Mexican theme. But you can also change out the spices, and top with mozzarella cheese and serve with marinara sauce if you want an Italian theme.

Per Serving:

  • Calories: 239
  • Fats: 7g
  • Protein: 34g
  • Carbs: 13g
  • Fiber: 4g
  • Sugar: 8g

Recipe

8. 5-Ingredient Crock Pot Chicken Teriyaki

Crock Pot Chicken Teriyaki

Credit: thegirlonbloor.com

After a long day at work, all you want to do is watch TV. And order takeout.

The last thing you want to do is cook.

What if you could come home to dinner already made? How awesome would that be?

This chicken teriyaki tastes just as good as takeout. The chicken is sweet and salty, savory, and has a nice umami flavor.

And making it is pretty easy. Just dump your ingredients in a crockpot and go. Easy, peasy.

Serve with brown rice, or if you’re really pooped out, you can saute some prepackaged cauliflower rice instead.

This could also be a nice high protein freezer meal.

Per Serving:

  • Calories: 312
  • Fats: 6g
  • Protein: 29g
  • Carbs: 33g
  • Fiber: 3g
  • Sugar: 8g

Recipe

9. Skinny Chicken Fajita Soup

Chicken Fajita Soup

Credit: aspicyperspective.com

When it’s chilly outside, you just want to sit by the fireplace. And enjoy a warm bowl of soup.

This soup is hearty, comforting, and spicy…exactly what the doctor ordered. And it’s packed with Mexican flava, so it’s sure to transport you to warmer climes.

The fire-roasted tomatoes add a nice smokiness, while the fajita seasoning adds some heat.

Meanwhile, the bell peppers and red onion add some freshness. While the black beans and chicken make it hearty.

You’ll definitely want seconds. And why not? One bowl contains only 220 calories.

What I love most about this soup is that it makes 8 servings. So, you have plenty of leftovers, and it freezes quite well.

Just make sure you store it in air-tight freezer-safe containers to prevent freezer burn. These containers here are leak-proof and sustainable.

Check out more high protein soup recipes like this!

Per Serving:

  • Calories: 220
  • Fats: 3g
  • Protein: 20g
  • Carbs: 28g
  • Fiber: 6g
  • Sugar: 3g

Recipe

10. Healthy Turkey Chili

Turkey Chili

Credit: ambitiouskitchen.com

A piping hot bowl of chili also works great when it’s cold outside. The trouble is, it’s often made with ground beef, which tends to be packed with fat.

This chili is chunky, yummy, and tasty. And it’s packed with ground turkey, kidney beans, and corn.

It’s not only packed with protein but fiber as well. In fact, one serving provides a whopping 70% of your daily fiber needs.

And fiber is not only great for your digestion but fills you up too.

Top with a bit of low-fat cheese.

Per Serving:

  • Calories: 336
  • Fats: 3.7g
  • Protein: 31.8g
  • Carbs: 46.7g
  • Fiber: 17.5g
  • Sugar: 9.5g

Recipe

11. Southwest Shrimp & Black Bean Salad

Black Bean Salad

Credit: simple-nourished-living.com

Eating salads is a great way to lose weight. But many times, salads taste like grass…and no-one likes eating grass.

This salad tastes like anything but grass. It’s tangy and savory and packed with sweet corn, black beans, ripened tomatoes, and succulent shrimp.

Shrimp is a great low-fat source of protein. A 3.0 oz. serving of shrimp provides close to 40% of your daily protein needs, and provides virtually little fat.

It is also an excellent source of selenium, a powerful antioxidant. So, eat up that shrimp!

Per Serving:

  • Calories: 234
  • Fats: 3g
  • Protein: 20g
  • Carbs: 33g
  • Fiber: 10g
  • Sugar: 0g

Recipe

12. Skinny Lemon Pepper Chicken Breasts

Lemon Pepper Chicken Breasts

Credit: simple-nourished-living.com

Chicken breasts are also great sources of low-fat protein. But, let’s face it- they can taste like cardboard.

These chicken breasts taste like anything but cardboard. They’re tender, juicy, and delicious.

It takes only 20 minutes to make them too. So, they’re perfect for those busy weekday evenings.

Serve with rice and a Garden salad.

Per Serving:

  • Calories: 160
  • Fats: 2g
  • Protein: 33g
  • Carbs: 1g
  • Fiber: 1g
  • Sugar: 0g

Recipe

13. Low Fat Seasoned Tilapia

Seasoned Tilapia

Credit: marysbusykitchen.com

Tilapia is a mild fish, so it’s great if you don’t like fishy tastes. And though it doesn’t have as much heart-healthy omega-3s like salmon, it still has more than say, chicken or beef.

Tilapia also happens to be high in protein and low in fat. It’s also an excellent source of potassium, which you need for healthy blood pressures.

This tilapia is perfectly seasoned and crunchy on the outside and moist on the inside.

Making it is pretty easy. Just brush some melted butter on your tilapia and season.

Then place on an oiled baking sheet and bake for 30 to 35 minutes.

Per Serving:

  • Calories: 188
  • Fats: 6g
  • Protein: 34g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 1g

Recipe

14. Skinny Buffalo Ranch Tuna Salad

Buffalo Ranch Tuna Salad

Credit: skinnykitchen.com

Health authorities recommend eating at least 2 servings of fish a week. Particularly fatty ones such as tuna and salmon.

That’s because fatty fish contain lots of heart-healthy omega-3s.

This tuna salad is as good to eat, as it is to look at. It’s spicy too; this ain’t your momma’s tuna salad.

The celery and carrots add some crunch, as well as some sweetness. They also freshen up the tuna salad.

Serve in lettuce leaves. 

Per Serving:

  • Calories: 78
  • Fats: 2g
  • Protein: 11g
  • Carbs: 4g
  • Fiber: 1g
  • Sugar: 1g

Recipe

15. Easy Vegan Sweet Potato Chili

Vegan Sweet Potato Chili

Credit: 2sharemyjoy.com

Eating healthy doesn’t have to be expensive. And this recipe proves it.

One serving of this vegan chili comes out to less $1.50 per serving. That’s about the cost of one cup of coffee.

This chili is hearty, chunky, and filled with deliciousness. And it doesn’t skimp on nutrition either.

One serving provides 18 grams of protein. It also provides 18 grams of fiber, which is more than 70% of your daily fiber needs.

It’s packed with kidney beans, sweet potatoes, and bell peppers. So, it contains lots of vitamins A and C, which are good for your immunity.

What I love about this dish is that it tastes like it’s been simmering for hours. But it hasn’t.

In fact, it takes only 5 minutes to cook. That’s because you use an Instant Pot.

Instant Pots are great for making food quickly, including foods that take longer to cook like dried beans. So, they save you both time and money.

If you’d love to spend less time in the kitchen, there’s a good price on this Instant Pot here.

Per Serving:

  • Calories: 420
  • Fats: 2.2g
  • Protein: 18g
  • Carbs: 89g
  • Fiber: 18g
  • Sugar:

Recipe

16. Healthy Baked Lemon Garlic Cod

Lemon Garlic Cod

Credit: thespruceeats.com

This lemon garlic cod is baked in a lemon garlic butter sauce. It’s flaky, tender, and packed with flavor.

Besides being naturally low in fat, cod is an excellent source of phosphorus, which you need for healthy bones. It is also rich in selenium, a potent antioxidant.

This dish also takes less than 20 minutes to make. So, it’s perfect for busy weeknight dinners.

Serve with your favorite steamed veggies and some cauliflower rice.

Per Serving:

  • Calories: 258
  • Fats: 6g
  • Protein: 38g
  • Carbs: 12g
  • Fiber: 1g
  • Sugar: 0g

Recipe

17. Low Fat Pesto Spaghetti Squash

Pesto Spaghetti Squash

Credit: runningonrealfood.com

Love some Italian eats? This is for you.

Now, your traditional pesto is yummy but full of fat. Just one tablespoon provides 9 grams of fat.

This low-fat pesto spaghetti squash is cheesy and creamy. And one serving provides less than 1.5 grams of fat.

The key to it being so low fat is that it doesn’t contain any oil. Instead, you use soft tofu to add a creamy texture, as well as protein.

It also doesn’t contain any cheese. To get the cheesy taste, you use fortified nutritional yeast, which adds extra protein as well as vitamin B12.

It is extremely important if you’re on a plant-based/vegan diet. If you need to stock up on some, you can get some here.

Not a fan of spaghetti squash? Not a problem. The pesto also works great on pasta and salads. Buon appetito!

Per Serving:

  • Calories: 112
  • Fats: 1.3g
  • Protein: 7.4g
  • Carbs: 20.5g
  • Fiber: 6g
  • Sugar: 0g

Recipe

18. Low Fat High Protein Taco Soup

High Protein Taco Soup

Credit: breakingthefatlosscode.com

Looking for a healthy alternative to Taco Tuesday? This is it.

Now, one beef taco can contain as much as 9.0 grams of fat. And goodness knows, you can’t stop at just one, right?

This taco soup has all the flavors of a taco, without all the fat. It has nicely browned meat, chili beans, corn, and kidney beans.

The green chiles add a nice heat, while the tomato sauce adds some tang. Meanwhile, the fire-roasted tomatoes add smokiness.

The key to keeping it low fat yet high in protein is the meat. Instead of ground beef, you use ground turkey breast, which drastically cuts down the fat.

This dish is a meal in itself, but if you miss the cheese, just sprinkle some on top. Just make sure that it’s low-fat cheese.

Per Serving:

  • Calories: 277
  • Fats: 2g
  • Protein: 35g
  • Carbs: 32.1g
  • Fiber:
  • Sugar:

Recipe

19. Vegetarian Slow Cooker Lentil Sloppy Joes

Lentil Sloppy Joes

Credit: ambitiouskitchen.com

Vegetarian and Sloppy Joes? Yes, you read that, right!

You’ve got hearty, filling spicy lentil Sloppy Joes served on a bed of spaghetti squash. It’s definitely a much healthier alternative to regular Sloppy Joes.

Aside from being rich in protein, lentils are also rich in plant-based iron. They also contain a lot of bone-building minerals like magnesium, manganese, and phosphorus.

Meanwhile, spaghetti squash is rich in beta-carotene and vitamin C. So, it helps fight free radical damage.

Per Serving:

  • Calories: 358
  • Fats: 3.1g
  • Protein: 16g
  • Carbs: 69.7g
  • Fiber: 13.7g
  • Sugar: 11.9g

Recipe

20. Lean Turkey or Chicken Tetrazzini

Chicken Tetrazzini

Credit: breakingthefatlosscode.com

Some days are so stressful that you just want to chow on some comfort food. After all, comfort food is so comforting.

But comfort food is often packed with fat and calories. And there’s nothing comforting about that.

This turkey tetrazzini is creamy, cheesy, and packed with tender morsels of turkey/chicken breast. And it won’t expand your waistline.

The key to it being low in fat is that you use evaporated skim milk instead of butter and cream for your sauce.

You also use reduced-fat cheese instead of regular cheese.

This dish is a meal in itself. But if you like, you can serve some steamed broccoli on the side.

Per Serving:

  • Calories: 237
  • Fats: 2.3g
  • Protein: 23.2g
  • Carbs: 30.2g
  • Fiber:
  • Sugar:

Recipe

Conclusion

Did you like any of these high protein low-fat meals? Share some of your favorites with your friends and family!

20 High-Calorie Meals That Are Nutritious
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sheryl austin

Tuesday 9th of March 2021

some of the recipes did not link or print. I would love to have them: Lean tetrazinni High protein taco soup Sweet potato chili Chicken fajita soup All recipes look great. If I can get those couple above, I will appreciate it. Thanks

Karo @ AllNutritious

Wednesday 10th of March 2021

Hi Sheryl,

if you want to see the recipe, just click on 'Recipe' right after the nutritional values. I double-checked, all of these recipes have links with printable instructions. :)

Melodie

Thursday 7th of January 2021

I am going to be I will be making 2 of them this weekend

Karo @ AllNutritious

Thursday 7th of January 2021

Hi Melodie, nice! I hope you enjoy them :)