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 your needs.

The Atkins diet was known to help you lose more weight than the standard low-fat, high carb diet – at least in the short term. Because of the high protein content.

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.

high protein low fat recipes

1. Healthy Turkey Meatballs

Turkey Meatballs

Credit: diabetesstrong.com

These meatballs are made with ground turkey. Which is low in fat and packed with protein. A 3 oz. serving provides more than 40% of your daily protein needs.

You’ll need to chop up your onions, garlic, and celery in a food processor. This one should do the trick. 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

For the meaty texture, you’ll be using seitan. A 3.0 oz serving provides more than 40% of your daily protein needs.

You can make seitan at home. You’ll need to stock up on some vital wheat gluten, which you can find here.

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

These baked chicken tenders are 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.

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

The key to these bites being so low in fat is that you use an air fryer. 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

This butter chicken is creamy, saucy, and packed with aromatic spices. The best part is that it contains only 5 grams of fat. So, you can eat it without feeling guilty.

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

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

Regular burgers are loaded with fat. Just one hamburger can have more than 20 grams of fat. This turkey burger is thick, juicy, and packed with flavor.

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.

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

These turkey tacos are perfect. You have zucchini stuffed with nicely seasoned ground turkey and topped with Mexican cheese blend.

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.

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

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.

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

This soup is hearty, comforting, and spicy. The fire-roasted tomatoes add a nice smokiness, while the fajita seasoning adds some heat.

Store leftovers 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

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

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

This salad is 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.

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

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

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

This chili is hearty, chunky, and filled with deliciousness. And it doesn’t skimp on nutrition, either. One serving provides 18 grams of protein.

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

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 just one tablespoon provides 9 grams of fat.

To get the cheesy taste, you use fortified nutritional yeast, which adds extra protein as well as vitamin B12. If you need to stock up on some, you can get some here.

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

Now, one beef taco can contain as much as 9.0 grams of fat.

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. Meanwhile, the fire-roasted tomatoes add smokiness.

Per Serving:

  • Calories: 305
  • Fats: 6g
  • Protein: 22g
  • Carbs: 43g
  • Fiber: 11g
  • Sugar: 7g

Recipe

19. Vegetarian Slow Cooker Lentil Sloppy Joes

Lentil Sloppy Joes

Credit: ambitiouskitchen.com

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.

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

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.

Per Serving:

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

Recipe

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10 Comments

  1. Angela Lose says:

    I would love to try the lean tetrazzini but the link doesn’t work. Is there a way I can get that recipe?

  2. Paula says:

    Your recipes are amazing! You have truly saved me! I was diagnosed with Pancreatitis and have to eat low fat high protein diet…these recipes are truly amazing and soooo flavorful!

    1. Karo @ AllNutritious says:

      Hi Paula,

      I’m glad I could help. Take care of yourself!

  3. sheryl austin says:

    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

    1. Karo @ AllNutritious says:

      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. 🙂

    2. Rachael says:

      @Karo @ AllNutritious, The Taco Soup recipe does not work.

      1. Karo @ AllNutritious says:

        Hi Rachel,

        thanks for letting me know! 🙂 I got it fixed, you can get the recipe now 🙂

  4. Melodie says:

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

    1. Karo @ AllNutritious says:

      Hi Melodie,
      nice! I hope you enjoy them 🙂