10+ High Protein Low Calorie Recipes for a Healthier You

High-protein low-calorie recipes help you enjoy delicious meals while supporting your health goals. These recipes give you essential nutrients without adding unnecessary calories.

Finding meal options that are both nutritious and enjoyable can feel challenging. Luckily, you can prepare high-protein meals in creative ways without sacrificing taste.

Whether you prefer meat, fish, or vegetarian dishes, you’ll find options to keep your taste buds happy and your meals light.

1) Grilled Lemon-Brown Butter Salmon

Grilled Lemon-Brown Butter Salmon is a simple and tasty dish. It’s packed with protein and comes together quickly, perfect for busy weeknights.

Prepare your salmon with lemon juice and browned butter. Frying the salmon creates a crispy edge.

Serve this salmon with vegetables or a side salad for a complete meal.

Ingredients

• 4 salmon fillets
• 1/4 cup unsalted butter
• Juice and zest of 1 lemon
• Salt and pepper to taste
• Fresh herbs (optional)

Cooking Instructions

1. Preheat your grill to 400°F (200°C).
2. Melt the butter in a pan until it turns light brown.
3. Mix in lemon juice and zest.
4. Season salmon fillets with salt and pepper.
5. Grill salmon for 5-6 minutes per side until cooked through.
6. Drizzle with lemon-brown butter before serving.

2) High-Protein Marry Me Chicken

High-Protein Marry Me Chicken delivers a protein boost with a creamy sauce made from cottage cheese and heavy cream. You can prepare this dish in under 30 minutes.

This recipe works well for meal prep or a quick dinner. You’ll enjoy the flavors from the chicken and sun-dried tomatoes.

Ingredients

• 3/4 cup chicken bone broth
• 1/2 cup heavy cream
• 1/4 cup whole milk cottage cheese
• 2 tablespoons chopped sun-dried tomatoes
• 1 pound chicken breast
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Combine chicken broth, heavy cream, cottage cheese, and sun-dried tomatoes in a pan.
3. Season the chicken with salt and pepper.
4. Pour the sauce over the chicken in a baking dish.
5. Bake for 25-30 minutes until the chicken is cooked through.

3) Air Fryer Fish Taco Bowls

Air Fryer Fish Taco Bowls make a healthy, high-protein dinner. You can prepare them in under 20 minutes.

Season your fish with your favorite spices. Cook the fish in your air fryer at 375°F (190°C) until crispy and done.

Serve the fish on a bed of fresh slaw. Top with avocado, cilantro, and a squeeze of lime.

Ingredients:

• 1 pound of white fish (like cod or tilapia)
• 1 tablespoon of olive oil
• 1 teaspoon chili powder
• Salt and pepper to taste
• 2 cups of slaw mix
• Avocado, lime, and cilantro for toppings

Cooking Instructions:

1. Preheat your air fryer to 375°F (190°C).
2. Season the fish with olive oil, chili powder, salt, and pepper.
3. Cook the fish in the air fryer for about 10-12 minutes.
4. Prepare the slaw mix in a bowl.
5. Flake the cooked fish and serve over the slaw.
6. Add avocado, cilantro, and lime on top.

4) Cottage Cheese Wrap Pinwheels

Cottage cheese wrap pinwheels are a healthy snack packed with protein. You can customize them with your favorite veggies and herbs.

Use cottage cheese, tortillas, and chopped vegetables or herbs for this dish. The wraps are creamy and satisfying.

Ingredients

• 1 cup cottage cheese
• 2 large tortillas
• 1/2 cup chopped vegetables (like bell peppers or spinach)
• Herbs or seasonings of your choice

Cooking Instructions

1. Spread cottage cheese over each tortilla.
2. Add chopped vegetables or herbs.
3. Roll the tortilla tightly.
4. Slice into pinwheels and serve.

5) Steak with Beans and Veggies

Steak with beans and veggies makes a satisfying high-protein meal. Pair steak with green beans and cooked beans for extra protein.

Use lean steak to keep calories low. Add your favorite herbs for more flavor.

Ingredients

• 1 pound (450 g) lean steak
• 2 cups (300 g) green beans
• 1 cup (170 g) cooked beans (like black or kidney beans)
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Season the steak with salt and pepper.
3. Heat olive oil in a pan over medium-high heat.
4. Sear the steak for 3-4 minutes on each side.
5. Add green beans and cooked beans to the pan.
6. Roast everything in the oven for 10-15 minutes.
7. Let the steak rest before slicing and serving.

6) Sweet & Sour Tofu Stir-Fry

Sweet and sour tofu stir-fry is a high-protein, low-calorie meal. The tofu turns crispy and pairs well with colorful veggies.

Sauté your favorite vegetables, like bell peppers and broccoli, and add the tofu. The sweet and sour sauce brings everything together.

Ingredients

• 1 block firm tofu
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons cooking oil
• 1/4 cup sweet and sour sauce

Cooking Instructions

1. Press the tofu to remove moisture, then cut it into cubes.
2. Mix tofu, soy sauce, and cornstarch in a bowl.
3. Heat oil in a pan over medium-high heat (375°F / 190°C).
4. Cook the tofu until golden, then add the vegetables.
5. Stir in the sweet and sour sauce and heat through.
6. Serve hot over rice or noodles.

7) Greek Chicken and Farro Salad

Greek Chicken and Farro Salad combines lean chicken with nutritious grains and fresh vegetables. Each serving has about 26 grams of protein and only 380 calories.

Prepare this dish with cooked farro, grilled chicken, arugula, cucumber, red pepper, olives, and feta cheese. Toss everything together for a tasty meal.

Ingredients

• 1 ½ cups cooked farro
• 1 grilled chicken breast, sliced
• 2 cups arugula
• ½ cucumber, diced
• 1 red pepper, chopped
• ¼ cup olives, sliced
• ¼ cup feta cheese

Cooking Instructions

1. Cook farro according to package instructions.
2. Grill chicken until cooked through and slice.
3. Mix arugula, cucumber, and red pepper in a large bowl.
4. Add farro, chicken, olives, and feta cheese.
5. Toss gently and serve.

8) Meal Prep Egg Bites

Meal prep egg bites are a simple way to enjoy a high-protein, low-calorie snack. You can make them ahead and store them in the fridge.

Use eggs, cottage cheese, and your favorite seasonings. Add veggies or cheese for extra flavor.

Bake the mixture in a muffin tin for about 20 minutes at 350°F (175°C). Store the cooled egg bites in an airtight container.

Ingredients

• 8 eggs
• 1 cup cottage cheese
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Mix eggs and cottage cheese in a bowl.
3. Add salt, pepper, and garlic powder.
4. Pour into a greased muffin tin.
5. Bake for 20 minutes or until set.
6. Let cool and store in an airtight container.

9) Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak Stuffed Peppers capture the flavors of a cheesesteak in a lighter form. Use bell peppers instead of bread to keep the dish low in carbs.

Scoop out halved bell peppers and fill them with a mix of sliced steak, onions, and cheese. You can prepare this meal in about 30 minutes.

Ingredients

• 2 large bell peppers, halved lengthwise
• 1 tablespoon extra-virgin olive oil
• 1 large onion, sliced
• 8 ounces sirloin steak, thinly sliced
• 1 cup shredded provolone cheese
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a pan and sauté the onions until soft.
3. Add sliced steak and season with salt and pepper.
4. Cook until the steak is browned.
5. Fill each pepper half with the steak mixture.
6. Top with shredded provolone cheese.
7. Place the stuffed peppers in an oven-safe dish.
8. Bake for 25 minutes until the peppers are tender and the cheese is melted.

10) Sausage and Fennel Chickpea Rigatoni

Sausage and Fennel Chickpea Rigatoni offers a high protein, low calorie meal. This dish combines sausage, fennel, and chickpeas for a filling and nutritious option.

You get 46 grams of protein per serving. This meal works well for a comforting dinner.

Ingredients

• 8 ounces rigatoni
• 1 tablespoon olive oil
• 1 pound sausage (turkey or chicken works well)
• 1 medium fennel bulb, chopped
• 1 can chickpeas, drained
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Instructions

1. Cook the rigatoni according to package instructions. Drain and set aside.

2. Heat olive oil in a large skillet over medium heat.

3. Add sausage. Cook until browned.

4. Stir in chopped fennel. Cook until softened.

5. Add chickpeas. Season with salt and pepper.

6. Mix in the cooked rigatoni. Heat through.

7. Garnish with fresh parsley. Serve warm.