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24 Low-Calorie High Protein Meals

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Keep your protein intake high and calories low with these low-calorie high protein meals. They’re yummy, fun to make, and full of nutrition!
low calorie high protein meals

When it comes to losing weight, there are so many diets on the market. But the main principle remains the same.

You have to eat low-calorie meals to lose weight. After all, calories in equals calories out.

But it’s also essential to make sure they’re high in protein too. That’s because protein keeps you full the most.

And it also speeds up your metabolism, helping you lose more weight.

So today, I’m sharing 24 Low-Calorie High Protein Meals. They taste amazing and will help you shed those pounds.

1. Healthy Turkey Skillet Burrito

Turkey Skillet Burrito

Credit: skinnyfitalicious.com

When it comes to losing weight, it’s important to keep things simple. After all, trying to lose weight is hard enough, right?

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

And you spend more time relaxing after that hard work-out.

It’s full of Mexican Flava, too, from the black beans, salsa, smoky ground turkey, and red bell peppers.

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

Recipe

2. Mexican Soup With Chicken

Mexican Soup With Chicken

Credit: thecookingcollective.com.au

After a stressful day at work, you just want to indulge in some comfort food. But your typical comfort food is loaded with calories.

And extra calories means not hitting your weight loss goals. And nothing is comforting about that.

This Mexican soup is brimming with delicious flavors and is oh, so comforting. You definitely won’t miss that tub of ice cream.

And since this high protein soup contains a ton of veggies, you’ll feel good eating it too.

It also makes 6 servings. So, it’s perfect for meal prep.

To keep your soup fresh longer, just make sure you store it in good airtight containers like these. They don’t contain dangerous chemicals, and they are good for the environment.

If you prefer lighter containers, these BPA-free plastic ones are great too.

Per Serving:

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

Recipe

3. 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.

This balsamic tofu is so scrumptious. That’s because the tofu is marinated in a garlic-herb balsamic marinade before sauteeing it.

So, it’s sweet, salty, and savory. You definitely won’t miss the meat.

Besides being rich in plant-based protein, tofu is pretty nutritious too. It contains several bone-building minerals such as manganese, calcium, and phosphorus.

To make the tofu, make sure you press your tofu first to get rid of all the moisture. You can do so by wrapping your tofu in a kitchen towel, then placing a heavy object on top. Or, to make it simpler, you can just use a tofu press like this.

Serve on brown rice.

Per Serving:

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

Recipe

4. Easy Grilled Greek Chicken Platter

Grilled Greek Chicken Platter

Credit: bonappeteach.com

Summer is an excellent time for hanging out by the lake and having a barbecue. But your typical barbecue fare such as hamburgers and hot dogs are not exactly diet-friendly.

However, you don’t want to graze on lettuce and miss out on all the fun. With this easy grilled Greek Chicken Platter, you definitely won’t feel left out.

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

Recipe

5. Low Carb Butter Chicken Meatballs

Low Carb Butter Chicken Meatballs

Credit: bonappeteach.com

Craving Indian takeout? Try some of these butter chicken meatballs.

They offer an Indian twist to your regular meatballs. And it totally works.

They’re decadent, hearty, and smell amazing. They come in a homemade butter chicken sauce that goes great with naan or rice.

But to keep it light, you can simply serve it with cauliflower rice. For extra convenience, you can just use this prepackaged cauliflower rice.

But if you’d like to save a bit of money, you can make your own. To make it, cut up some cauliflower.

Then place the pieces in a food processor, and process until rice-like. 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

Recipe

6. 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.

It contains less than 5 grams of net carbs. And it is packed with fat, which will keep you in ketosis.

This egg salad is creamy and savory. The parsley adds a lovely freshness.

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.

It’s also rich in calcium, which you need for healthy bones. And it contains probiotics, which are essential for your digestion and immune system.

Per Serving:

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

Recipe

7. Chipotle Turkey Stuffed Peppers

Chipotle Turkey Stuffed Peppers

Credit: itscheatdayeveryday.com

Do you love hosting dinner parties? I do too.

But when you’re trying to lose some extra pounds, the thought of hosting one can be frightening. After all, you want to stick to your diet but still pamper your guests too.

These stuffed peppers look and taste amazing. You’ll think you’re not on a diet, but you still are.

One stuffed pepper contains less than 200 calories. So, you can have more than one and not feel guilty.

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. In fact, I prefer them myself because the black beans and chipotle sauce add Mexican flavors.

What’s more, these stuffed peppers take only ten minutes of prep time. Then you let your oven take over.

Per Serving:

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

Recipe

8. One Pan Parmesan Tuscan Chicken

Parmesan Tuscan Chicken

Credit: itscheatdayeveryday.com

Craving some Italian food? Try this Tuscan Chicken.

It’s creamy, cheesy, and tastes delightful. The tanginess of the sun-dried tomatoes really plays off the creaminess of the sauce.

And what’s Italian food without pasta? To keep it light, you can make zucchini noodles.

Making zucchini noodles is really easy. Start by slicing the ends off your zucchini.

Next, 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.

Finally, saute in some olive oil. Buon appetito!

Per Serving:

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

Recipe

9. Keto Sweet Chilli Chicken Rolls

Keto Sweet Chilli Chicken Rolls

Credit: allnutritious.com

Looking for a meal idea for date night? These chicken rolls are an excellent option.

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

Your partner will be so impressed. He/she will think you got them at an elegant French restaurant.

To make things more romantic, make sure you serve these chicken rolls on some fancy dinner platter. These ones are timeless and pretty sturdy too.

Check out more more high protein low carb recipes here.

Per Serving:

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

Recipe

10. Beef Stew

Beef Stew

Credit: greedygourmet.com

The winter season is the perfect time for cozying up by the fire and enjoying a warm bowl of stew.

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.

And it is rich in immune-boosting Vitamin C. Also, unlike canned stews, it is low in sodium.

Serve with some cauliflower mash.

Per Serving:

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

Recipe

11. 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.

To make it a meal, serve with a side Garden Salad.

Per Serving:

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

Recipe

12. Sheet Pan Sesame Chicken & Veggies

Sesame Chicken & Veggies

Credit: eatyourselfskinny.com

Being on a diet when the rest of your family isn’t can be a pain. More often than not, you end up cooking two different meals, one for you and one for the rest of your family.

This dish is a meal that your entire family will enjoy. And the aroma is so lovely that your family will be wandering into the kitchen.

What I really like about this dish is that it contains a ton of veggies. So, it’s the perfect way to get your kids to eat their 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

Recipe

13. Keto Chicken Salad

Keto Chicken Salad

Credit: allnutritious.com

I enjoy chicken salad sandwiches, as I’m sure many of you do too. But all those carbs from the bread can put you in a snooze fest.

Not to mention, they add extra calories too.

This keto chicken salad won’t have you napping at your desk. That’s because it contains only 1 gram of net carbs.

And it’s creamy and full of flavor. The Dijon mustard adds heat, which is balanced by the Greek yogurt’s coolness.

And the celery adds a nice crunch.

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

Recipe

14. 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

Recipe

15. 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.

So, it has fewer calories than ground beef. But the lack of fat can make ground turkey pretty bland.

And as much as you want to lose weight, you don’t want to eat bland food.

This turkey taco skillet is anything but bland. It’s nicely seasoned with taco seasoning.

And the Mexican cheese, black bean, corn, and salsa add lots of Mexican flavors.

Since you’re using mild salsa, it’s not spicy. So, it’s perfect for the kiddoes.

However, if you like it spicy, feel free to add some jalapeno peppers or use spicy salsa.

Serve with cauliflower rice.

Per Serving:

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

Recipe

16. Mexican Zucchini & Ground Beef Skillet

Mexican Zucchini & Ground Beef Skillet

Credit: lowcarbyum.com

Want some more Mexican flavors? Try this Mexican Zucchini & Ground Beef Skillet.

It’s tasty and really quick to prepare. So, it’s great for busy weeknight dinners.

The addition of the green chilies adds a pleasant heat. This is tempered by the coolness of the zucchini.

Besides being low in calories, zucchini is very nutritious. It contains immune-system boosters such as Vitamins A and C.

And surprisingly, it’s even a good source of bone-building minerals such as manganese and magnesium.

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

Recipe

17. Meal Prep High Protein Chicken Salad

Meal Prep High Protein Chicken Salad

Credit: skinnyfitalicious.com

Do you love chicken salad but want to skip all the fat? Then be sure to try this chicken salad.

It 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.

And it’s just as easy to make this chicken salad. All it takes is 10 minutes, and you’re good to go.

Per Serving:

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

Recipe

18. 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.

The homemade bruschetta really makes this dish pop. So, if you can, don’t skip it.

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

However, if you’re in a rush, you can use store-bought bruschetta. It will still taste delicious.

Per Serving:

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

Recipe

19. Skinny Chicken Alfredo Stuffed Spaghetti Squash

Chicken Alfredo Stuffed Spaghetti Squash

Credit: dishingouthealth.com

I love Chicken Alfredo, as I’m sure many of you do too. But as tasty as it is, it’s not worth ditching your skinny jeans.

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

Yet it contains less than 300 calories. Yay!

The reason that it contains so few calories is that you’re using lower-calorie ingredients. 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.

And it’s rich in beta carotene, which prevents free radical damage.

Per Serving:

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

Recipe

20. 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

Recipe

21. Easy Healthy Lasagna

Lasagna

Credit: kimscravings.com

Have you put lasagna on your naughty list? It’s time to cross it off.

This healthy lasagna is saucy, cheesy, and really flavorful. And it’s much lighter than regular lasagna.

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.

It contains selenium, which is a powerful antioxidant. And it contains phosphorus and calcium.

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

Recipe

22. Lemon Basil Chicken

Lemon Basil Chicken

Credit: notenoughcinnamon.com

Tired of chicken breasts that taste like cardboard? Give this lemon basil chicken a try.

It’s juicy and really tasty. That’s because you marinate it for 30 minutes first.

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. However, if you’re short on time, 30 minutes will do.

To make it a meal, serve with steamed broccoli or cauliflower mash.

Per Serving:

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

Recipe

23. Vegan Lentil Loaf

Vegan Lentil Loaf

Credit: thehiddenveggies.com

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

It’s really flavorful and has a nice texture. The addition of the “poultry” seasoning makes it taste pretty meaty; it’s definitely a dish that you can serve to meat-lovers.

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

And there are so many ways that you can make this loaf. For instance, if you love mushrooms, you can make a mushroom loaf.

Or, if you’re not a fan of lentils, you can use beans instead.

Per Serving:

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

Recipe

24. General Tso’s Tofu

General Tso's Tofu

Credit: lovingitvegan.com

Need some more vegan eats? Have some of this General Tso’s tofu.

It’s 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.

To make it a meal, serve with rice or cauliflower rice.

Per Serving:

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

Recipe

Conclusion

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

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