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.
1. Healthy 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
2. 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
3. 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
4. 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
5. Best Ever Butter Chicken In The Slow Cooker
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
6. 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
7. 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
8. 5-Ingredient 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
9. Skinny 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
10. Healthy 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
11. Southwest Shrimp & 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
12. Skinny 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
13. Low Fat 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
14. Skinny 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
15. Easy 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:
16. Healthy Baked 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
17. Low Fat 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
18. Low Fat 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
19. Vegetarian Slow Cooker 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
20. Lean Turkey or 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:
20 High Protein Low Fat Recipes You'll Love
Trying to cut the fats but want to get enough protein? These High Protein Low Fat Meals will be a perfect addition to your menu!
Ingredients
- 1. Healthy Turkey Meatballs
- 2. Vegan Philly Cheesesteak
- 3. Mustard Baked Chicken Tenders
- 4. Crispy Air Fryer Tofu
- 5. Best Ever Butter Chicken In The Slow Cooker
- 6. Zucchini Turkey Burger
- 7. Zucchini Boat Turkey Tacos
- 8. 5-Ingredient Crock Pot Chicken Teriyaki
- 9. Skinny Chicken Fajita Soup
- 10. Healthy Turkey Chili
- 11. Southwest Shrimp & Black Bean Salad
- 12. Skinny Lemon Pepper Chicken Breasts
- 13. Low Fat Seasoned Tilapia
- 14. Skinny Buffalo Ranch Tuna Salad
- 15. Easy Vegan Sweet Potato Chili
- 16. Healthy Baked Lemon Garlic Cod
- 17. Low Fat Pesto Spaghetti Squash
- 18. Low Fat High Protein Taco Soup
- 19. Vegetarian Slow Cooker Lentil Sloppy Joes
- 20. Lean Turkey or Chicken Tetrazzini
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next High Protein Low Fat Meal!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Angela Lose
Thursday 5th of May 2022
I would love to try the lean tetrazzini but the link doesn’t work. Is there a way I can get that recipe?
Karo @ AllNutritious
Saturday 18th of June 2022
Thanks Angela, here you go: https://thepounddropper.com/skinny-chicken-tetrazzini/
Paula
Thursday 22nd of April 2021
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!
Karo @ AllNutritious
Saturday 24th of April 2021
Hi Paula,
I'm glad I could help. Take care of yourself!
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
Rachael
Friday 30th of April 2021
@Karo @ AllNutritious, The Taco Soup recipe does not work.
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 :)