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31 Low-Calorie High Protein Meals

Low in calories but high in protein! These low-calorie high protein meals will fill you up without disrupting your weight-loss goals.

They’re also healthy and fun to whip up. And best of all, an absolute family pleaser. See how calories are overrated with these delights. Protein is all you need to satisfy a rumbling gut!

low calorie high protein meals

1. Air Fryer Salmon

Source: allnutritious.com

Flaky and soft, with hints of umami sweetness. This salmon is made in the Air Fryer.

And it is a healthy dinner choice for a light weeknight meal.

It includes a bit of honey, vinegar, and soy sauce. Plus, some sesame seeds on top for a bit of a bite.

Per Serving:

• Calories: 287

• Fats: 17g

• Protein: 26g

• Carbs: 7.2g

• Fiber: 0.6g

• Sugar: 4.5g

2. Teriyaki Chicken Lettuce Wraps

Source: allnutritious.com

No tortillas, no bun, no extra calories. These Teriyaki chicken wraps are served in lettuce cups. And I am officially obsessed with them!

They’re made in under half an hour and include soy sauce, ginger, garlic, and a touch of honey. Crunchy, juicy, and incredibly sweet. You have to try them!

Per Serving:

• Calories: 161

• Fats: 4.5g

• Protein: 22g

• Carbs: 7.1g

• Fiber: 0.7g

• Sugar: 3.8g

3. Chicken Avocado Wrap

Source: allnutritious.com

This chicken avocado wrap contains 314 calories and 17 grams of protein. So, you can rest assured that you’ll be full and satisfied with this tasty lunch.

It is made with wholemeal tortillas, shredded chicken, avocados, onion, and yogurt. Plus, a touch of lemon and seasonings for a nice flavor.

Per Serving:

• Calories: 314

• Fats: 16g

• Protein: 17g

• Carbs: 28g

• Fiber: 6.4g

• Sugar: 1.3g

4. Chicken Salad Wrap

Source: allnutritious.com

Another wrap, but a bit creamier!

Chicken salad with celery, yogurt, lemon, Dijon, and honey. Combined with lettuce, avocado, and tomatoes. All wrapped up in a Weight Watchers tortilla.

This is a healthy, creamy, and super delicious dish. And it comes together in just 20 minutes. Isn’t that the perfect lunch?

Per Serving:

• Calories: 277

• Fats: 8.5g

• Protein: 23g

• Carbs: 27g

• Fiber: 4.1g

• Sugar: 2.9g

5. Chicken Zucchini Pasta

Source: allnutritious.com

Pasta without any pasta! This dish is made with zoodles (zucchini noodles) and chicken. And it’s sweet, umami, and loaded with flavor.

It also combines honey, soy sauce, and garlic. A low-carb dish that’s high in protein! If you want to further cut on the carbs, use sweetener instead of honey.

Per Serving:

• Calories: 327

• Fats: 16g

• Protein: 19g

• Carbs: 29g

• Fiber: 3.6g

• Sugar: 20g

6. Bacon Egg Cups

Source: allnutritious.com

You won’t believe that there is only 1 gram of carbs in these yummy cups!

Eggs and bacon from a muffin tin, for a quick and hassle-free breakfast.  The cups are topped with shredded cheese, which makes them even more delicious and protein-rich.

And, they’re ready in just 25 minutes!

Per Serving:

• Calories: 209

• Fats: 17g

• Protein: 11g

• Carbs: 1.2g

• Fiber: 0.2g

• Sugar: 0.5g

7. 3-Ingredient Breakfast Skillet

Source: allnutritious.com

Breakfast from a skillet. With only three ingredients! How’s that for a convenient breakfast on a busy morning?

Ground beef, eggs, and salsa sauce. If you don’t want them spicy, you can also use regular tomato sauce or diced tomatoes.

If using tomatoes, though, I’d suggest adding some spices, too.

Per Serving:

• Calories: 274

• Fats: 20g

• Protein: 19g

• Carbs: 3.2g

• Fiber: 0.8g

• Sugar: 1.9g

8. Healthy Turkey Skillet Burrito

Turkey Skillet Burrito

Credit: skinnyfitalicious.com

This skillet dish is as easy as they come. And since you only use one skillet, you spend less time in the kitchen.

Besides being high in protein, it contains a ton of fiber too. In fact, one serving provides more than half of your daily fiber needs.

It is a great dinner choice.

Per Serving:

  • Calories: 392
  • Fats: 10g
  • Protein: 39g
  • Carbs: 39g
  • Fiber: 13g
  • Sugar: 7g

9. Mexican Soup With Chicken

Mexican Soup With Chicken

Credit: thecookingcollective.com.au

This Mexican soup is brimming with delicious flavors and is oh, so comforting. This high protein soup contains a ton of veggies, you’ll feel good eating it too.

To keep your soup fresh longer, just make sure you store it in good airtight containers like these. these BPA-free plastic ones are great too.

Per Serving:

  • Calories: 291
  • Fats: 5g
  • Protein: 27g
  • Carbs: 36g
  • Fiber: 8g
  • Sugar: 9g

10. Balsamic Tofu

Balsamic Tofu

Credit: dishingouthealth.com

When you’re trying to lose weight, adding plant-based meals is a good option. Not only is eating plant-based good for your health, but it may also help you lose weight.

Make sure you press your tofu first to get rid of all the moisture. To make it simpler, you can just use a tofu press like this.

Per Serving:

  • Calories: 270
  • Fats: 18g
  • Protein: 11g
  • Carbs: 15g
  • Fiber: 3g
  • Sugar: 12g

11. Easy Grilled Greek Chicken Platter

Grilled Greek Chicken Platter

Credit: bonappeteach.com

With this easy grilled Greek Chicken Platter, you definitely won’t feel left out of the summer fun.

It’s full of Mediterranean flavors, from the juicy chicken kebabs. The creamy marinade makes them mouth-wateringly good.

Serve with some tzatziki sauce and some Mediterranean veggies such as zucchini, tomatoes, and black olives. Yum!

Per Serving:

  • Calories: 212
  • Fats: 10g
  • Protein: 26g
  • Carbs: 3g
  • Fiber: 0g
  • Sugar: 1g

12. Low Carb Butter Chicken Meatballs

Low Carb Butter Chicken Meatballs

Credit: bonappeteach.com

These butter chicken meatballs are decadent, hearty, and smell amazing. With a homemade butter chicken sauce that goes great with naan or rice.

To keep it light, you can serve it with cauliflower rice. For convenience, use this prepackaged cauliflower rice.

You can make your own too. This food processor is quite powerful, and budget-friendly too. Check out more high protein low carb dinners here.

Per Serving:

  • Calories: 257
  • Fats: 18g
  • Protein: 18g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 2g

13. Keto Egg Salad

Keto Egg Salad

Credit: allnutritious.com

Are you looking for a vegetarian dish that is also low in carbs? Try this egg salad.

And because you’re using Greek yogurt instead of mayonnaise to make it, it’s healthier for you too. Greek yogurt provides a nice dose of protein, making it more filling.

Per Serving:

  • Calories: 264
  • Fats: 16g
  • Protein: 23g
  • Carbs: 5g
  • Fiber: 0.6g
  • Sugar: 3g

14. Chipotle Turkey Stuffed Peppers

Chipotle Turkey Stuffed Peppers

Credit: itscheatdayeveryday.com

These stuffed peppers look and taste amazing.

The secret to them being low fat is that you’re lean ground turkey instead of ground beef. So, they contain less fat, which means fewer calories.

But they taste just as yummy as regular stuffed peppers.

Per Serving:

  • Calories: 164
  • Fats: 5g
  • Protein: 12g
  • Carbs: 15g
  • Fiber: 4g
  • Sugar: 2g

15. One Pan Parmesan Tuscan Chicken

Parmesan Tuscan Chicken

Credit: itscheatdayeveryday.com

This Tuscan Chicken is creamy, cheesy, and tastes delightful. The tanginess of the sun-dried tomatoes really plays off the creaminess of the sauce.

Making zucchini noodles is really easy. Place your zucchini in a spiralizer and spiralize. This spiralizer here can handle not only soft veggies but hard veggies like sweet potatoes as well.

Per Serving:

  • Calories: 304
  • Fats: 9g
  • Protein: 44g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 6g

16. Keto Sweet Chilli Chicken Rolls

Keto Sweet Chilli Chicken Rolls

Credit: allnutritious.com

Tender chicken breast is wrapped around red bell peppers and green beans. The sweet chili sauce adds just the right amount of heat.

Make sure you serve these chicken rolls on some fancy dinner platter. These ones are timeless and pretty sturdy too.

Check out more high protein low carb recipes here.

Per Serving:

  • Calories: 357
  • Fats: 18g
  • Protein: 41g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 2.6g

17. Beef Stew

Beef Stew

Credit: greedygourmet.com

This beef stew is decadent and full of flavor. It’s sure to warm you up and put a smile on your face.

The addition of the orange rind and juice adds a nice tang. This stew is quite nutritious too. It contains several B vitamins, which are good for your brain.

Serve with some cauliflower mash.

Per Serving:

  • Calories: 208
  • Fats: 6.4g
  • Protein: 26g
  • Carbs: 10.7g
  • Fiber: 1.7g
  • Sugar: 5.3g

18. High Protein Spicy Chicken & Chickpeas

Spicy Chicken & Chickpeas

Credit: hh-hm.com

Need dinner ready in a jiffy? Give this dish a try. It’s ready in just 15 minutes. And even though it’s pretty simple, it’s so delicious.

The combination of tender, spicy chicken with chickpeas is a winning combination. And adding fresh lemon juice makes it pretty vibrant.

Per Serving:

  • Calories: 273
  • Fats: 8g
  • Protein: 35g
  • Carbs: 14g
  • Fiber: 4g
  • Sugar: 2g

19. Sheet Pan Sesame Chicken & Veggies

Sesame Chicken & Veggies

Credit: eatyourselfskinny.com

This dish is a meal that your entire family will enjoy. What I really like about this dish is that it contains a ton of veggies.

As an added bonus, it’s a sheet pan meal. So, you can spend less time cleaning up and more time with your family.

Per Serving:

  • Calories: 294
  • Fats: 4.5g
  • Protein: 39g
  • Carbs: 23g
  • Fiber: 3.7g
  • Sugar: 4.5g

20. Keto Chicken Salad

Keto Chicken Salad

Credit: allnutritious.com

This keto chicken salad is creamy and full of flavor. The Dijon mustard adds heat, which is balanced by the Greek yogurt’s coolness.

Instead of serving your chicken salad on bread, you’ll be serving it on lettuce leaves. So, you get all the taste of chicken salad sandwiches, but at a fraction of the calories.

Per Serving:

  • Calories: 88
  • Fats: 3.4g
  • Protein: 12g
  • Carbs: 1.3g
  • Fiber: 0.3g
  • Sugar: 0.9g

21. Garlic Parmesan Roasted Shrimp & Broccoli

Garlic Parmesan Roasted Shrimp & Broccoli

Credit: slenderkitchen.com

Do you have company coming over? Serve them this dish.

It looks elegant and tastes great. On the menu are succulent shrimp and nicely caramelized broccoli tossed in Parmesan cheese.

Your guests will think it took you ages to make. But in fact, it takes only 25 minutes. Serve with some brown rice or pasta.

Per Serving:

  • Calories: 313
  • Fats: 15g
  • Protein: 38g
  • Carbs: 9g
  • Fiber: 3g
  • Sugar: 2g

22. Turkey Taco Skillet

Turkey Taco Skillet

Credit: everydaywellnesswithmorgan.com

Ground turkey is the perfect protein when you’re trying to lose weight. It is high in protein yet low in fat.

This turkey taco skillet is anything but bland. It’s nicely seasoned with taco seasoning. The Mexican cheese, black beans, corn, and salsa add lots of Mexican flavors.

Per Serving:

  • Calories: 350
  • Fats: 14.8g
  • Protein: 35.1g
  • Carbs: 23.2g
  • Fiber: 5.1g
  • Sugar: 3.9g

23. Mexican Zucchini & Ground Beef Skillet

Mexican Zucchini & Ground Beef Skillet

Credit: lowcarbyum.com

This Mexican Zucchini and Ground Beef Skillet is tasty and really quick to prepare. The addition of the green chilies adds a pleasant heat.

You will be using several spices to make this dish. So get out your measuring spoons. These ones here are professional grade, so they don’t rust or get stained.

Per Serving:

  • Calories: 315
  • Fats: 23g
  • Protein: 21g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 3g

24. Meal Prep High Protein Chicken Salad

Meal Prep High Protein Chicken Salad

Credit: skinnyfitalicious.com

This chicken salad tastes just as good as traditional chicken salad. However, it is healthier for you too. That’s because you’re using Greek yogurt instead of mayonnaise. This ramps up the protein and lowers the calories.

The addition of red grapes adds a yummy sweetness. Meanwhile, the green bell peppers add crunchiness.

Per Serving:

  • Calories: 129
  • Fats: 2g
  • Protein: 20g
  • Carbs: 5g
  • Fiber: 0g
  • Sugar: 4g

25. Sheet Pan Bruschetta Chicken

Sheet Pan Bruschetta Chicken

Credit: thegirlonbloor.com

Love bruschetta, but want to ditch the carbs? Try this Bruschetta Chicken.

It’s bursting with flavor—the acidity of the bruschetta pairs wonderfully with the chicken.

To make it, just combine some olive oil, tomatoes, garlic, basil, salt, and pepper. That’s it.

Per Serving:

  • Calories: 274
  • Fats: 13g
  • Protein: 31g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 4g

26. Skinny Chicken Alfredo Stuffed Spaghetti Squash

Chicken Alfredo Stuffed Spaghetti Squash

Credit: dishingouthealth.com

This Skinny Chicken Alfredo will have you fitting into your skinny jeans. It’s creamy, cheesy, and pretty decadent.

You’re replacing the heavy cream with 2% milk. You’re also using spaghetti squash instead of pasta.

Besides being low in calories, spaghetti squash is quite nutritious. It’s rich in fiber, which keeps you full.

Per Serving:

  • Calories: 282
  • Fats: 9g
  • Protein: 23g
  • Carbs: 20g
  • Fiber: 3g
  • Sugar: 9g

27. Crustless Quiche Recipe

Quiche

Credit: thekitchengirl.com

Weekends are the perfect excuse to sleep in and laze in your PJs. But at some point, you need to have some breakfast, ahem, lunch.

This quiche is rich and tasty. The Asiago cheese and mushrooms make it pretty decadent.

As an added bonus, it makes 8 servings. So, you have lots of leftovers.

Per Serving:

  • Calories: 184
  • Fats: 12g
  • Protein: 13g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g

28. Easy Healthy Lasagna

Lasagna

Credit: kimscravings.com

This healthy lasagna is saucy, cheesy, and really flavorful.

That’s because you’re using fat-free cottage cheese to add creaminess. Besides being high in protein, cottage cheese is a powerhouse of nutrition.

Calcium is not only good for your bones, but it may also help you lose weight too.

Per Serving:

  • Calories: 273
  • Fats: 8.7g
  • Protein: 27g
  • Carbs: 18.7g
  • Fiber: 1.8g
  • Sugar: 6.3g

29. Lemon Basil Chicken

Lemon Basil Chicken

Credit: notenoughcinnamon.com

Give this lemon basil chicken a try. It’s juicy and really tasty.

The honey in the marinade adds sweetness, while the garlic adds savory. Meanwhile, the lemon juice adds tanginess.

To intensify the flavors, you’ll want to marinate your chicken for an hour.

Per Serving:

  • Calories: 178
  • Fats: 4g
  • Protein: 24g
  • Carbs: 9g
  • Fiber: 0g
  • Sugar: 7g

30. Vegan Lentil Loaf

Vegan Lentil Loaf

Credit: thehiddenveggies.com

Craving some vegan comfort food? This vegan lentil loaf hits the spot.

It’s flavorful and has a nice texture.

Besides being rich in protein, it’s rich in fiber too. Just one serving provides close to 70% of your daily fiber needs

Per Serving:

  • Calories: 300
  • Fats: 6.4g
  • Protein: 15.03g
  • Carbs: 46.11g
  • Fiber: 16.03g
  • Sugar: 3.83g

31. General Tso’s Tofu

General Tso's Tofu

Credit: lovingitvegan.com

Need some more vegan eats? This General Tso’s tofu is really delicious. The coconut sugar adds sweetness, while the cayenne pepper and red chili flakes add heat…perfect if you like it spicy.

And because you’re coating your tofu in corn starch, the tofu comes out extra crispy.

Per Serving:

  • Calories: 324
  • Fats: 20.5g
  • Protein: 14.6g
  • Carbs: 19.8g
  • Fiber: 0.3g
  • Sugar: 8g

Conclusion

Which one of these low calorie high protein recipes is your favorite? Let me know in the comment section!

low calorie high protein meals

31 Low-Calorie High-Protein Meals

Try these low calorie high protein recipes and enjoy the flavors!
5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course High Protein
Cuisine American
Servings 4 -6

Ingredients
  

  • 1. Air Fryer Salmon
  • 2. Teriyaki Chicken Lettuce Wraps
  • 3. Chicken Avocado Wrap
  • 4. Chicken Salad Wrap
  • 5. Chicken Zucchini Pasta
  • 6. Bacon Egg Cups
  • 7. 3- Ingredient Breakfast Skillet
  • 8. Healthy Turkey Skillet Burrito
  • 9. Mexican Soup With Chicken
  • 10. Balsamic Tofu
  • 11. Easy Grilled Greek Chicken Platter
  • 12. Low Carb Butter Chicken Meatballs
  • 13. Keto Egg Salad
  • 14. Chipotle Turkey Stuffed Peppers
  • 15. One Pan Parmesan Tuscan Chicken
  • 16. Keto Sweet Chilli Chicken Rolls
  • 17. Beef Stew
  • 18. High Protein Spicy Chicken & Chickpeas
  • 19. Sheet Pan Sesame Chicken & Veggies
  • 20. Keto Chicken Salad
  • 21. Garlic Parmesan Roasted Shrimp & Broccoli
  • 22. Turkey Taco Skillet
  • 23. Mexican Zucchini & Ground Beef Skillet
  • 24. Meal Prep High Protein Chicken Salad
  • 25. Sheet Pan Bruschetta Chicken
  • 26. Skinny Chicken Alfredo Stuffed Spaghetti Squash
  • 27. Crustless Quiche Recipe
  • 28. Easy Healthy Lasagna
  • 29. Lemon Basil Chicken
  • 30. Vegan Lentil Loaf
  • 31. General Tso’s Tofu

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 Low-Calorie High-Protein Meal!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Rate this recipe!Let us know how it was!
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