18 Low Cal High Protein Recipes

Looking to incorporate more high-protein meals without packing on extra calories? These 18 recipes deliver plenty of satisfying protein while keeping calories in check.

From lean meats to seafood and plant-based sources, you’ll find a range of flavorful, low-calorie ideas that support your healthy eating goals.

1. Chicken and Broccoli Stir-Fry

A Chicken and Broccoli Stir-Fry offers lean protein, fiber-packed veggies, and classic savory flavors—all in under 30 minutes.

Recipe Metadata:

• Time to Make: ~20 minutes
• Servings: 4

Ingredients:

1. 1 lb chicken breast, cut into strips
2. 2 cups broccoli florets
3. 1 tablespoon olive oil
4. 2 cloves garlic, minced (optional)
5. 1 tablespoon low-sodium soy sauce (or tamari)
6. 1 teaspoon cornstarch (mixed with 2 tablespoons water)
7. Salt and pepper to taste

Recipe Steps:

1. Sauté chicken in olive oil until golden. Add minced garlic if desired.
2. Toss in broccoli florets; stir-fry for 2–3 minutes.
3. Stir in soy sauce and cornstarch mixture to create a light sauce.
4. Season with salt and pepper. Serve over cauliflower rice or on its own.

2. Salmon and Veggies in Foil

Salmon and Veggies in Foil lock in moisture and flavor—each packet is a self-contained, low-calorie, high-protein meal.

Recipe Metadata:

• Time to Make: ~20–25 minutes
• Servings: 2

Ingredients:

1. 2 salmon fillets (4–6 oz each)
2. 2 cups mixed vegetables (e.g., zucchini, bell peppers)
3. 2 tablespoons lemon juice
4. 1 tablespoon olive oil
5. Salt, pepper, and herbs (dill or parsley) to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C).
2. On separate foil sheets, place salmon and veggies. Drizzle with lemon juice and oil.
3. Season with salt, pepper, and herbs. Seal foil packets.
4. Bake ~15–20 minutes until salmon flakes easily.

3. Turkey Chili

Turkey Chili delivers a hearty flavor with lean ground turkey, fiber-rich beans, and a tomato-based sauce—all under 300 calories per serving.

Recipe Metadata:

• Time to Make: ~35 minutes
• Servings: 4–5

Ingredients:

1. 1 lb ground turkey (93% lean or leaner)
2. 1 onion, chopped
3. 2 tablespoons chili powder
4. 1 teaspoon cumin
5. 1 can (14–15 oz) diced tomatoes
6. 1 can (14–15 oz) beans (kidney or black), drained
7. Salt and pepper to taste

Recipe Steps:

1. In a pot, brown turkey with onion; drain if needed.
2. Stir in chili powder, cumin, tomatoes, beans, salt, and pepper.
3. Simmer for ~20 minutes. Adjust seasoning before serving.

4. Greek Yogurt Chicken Salad

Swap mayo for Greek yogurt in this Greek Yogurt Chicken Salad, cutting calories while keeping protein high.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 3–4

Ingredients:

1. 2 cups cooked chicken breast, chopped
2. 1/2 cup plain Greek yogurt
3. 1/2 cup celery, diced
4. 2 tablespoons diced red onion (optional)
5. 1 tablespoon Dijon mustard
6. Salt and pepper to taste

Recipe Steps:

1. In a bowl, combine chicken, celery, and optional onion.
2. Stir in yogurt and mustard.
3. Season with salt and pepper. Serve on whole-wheat bread or in lettuce wraps.

5. Lentil and Vegetable Soup

Lentil and Vegetable Soup is a low-calorie powerhouse, boasting plant-based protein, vitamins, and minerals in each bowl.

Recipe Metadata:

• Time to Make: ~30 minutes
• Servings: 4

Ingredients:

1. 1 tablespoon olive oil
2. 1 onion, chopped
3. 2 carrots, sliced
4. 2 celery stalks, sliced
5. 1 cup lentils, rinsed
6. 4 cups vegetable broth (low-sodium)
7. Salt and pepper to taste

Recipe Steps:

1. Sauté onion, carrots, and celery in olive oil until softened.
2. Add lentils and broth; bring to a boil.
3. Reduce heat, cover, and simmer ~20–25 minutes until lentils are tender.
4. Season with salt and pepper before serving.

6. Egg White Omelet with Veggies

Get a protein boost minus the extra fat from yolks with this Egg White Omelet, filled with your favorite veggies.

Recipe Metadata:

• Time to Make: ~10 minutes
• Servings: 1–2

Ingredients:

1. 4 egg whites
2. 1 cup chopped vegetables (spinach, mushrooms, tomatoes)
3. Salt, pepper, and herbs to taste

Recipe Steps:

1. Whisk egg whites with salt, pepper, and herbs if desired.
2. Lightly sauté veggies in a nonstick pan.
3. Pour egg whites over veggies. Cook on medium heat until set.
4. Fold and serve warm.

7. Tofu and Broccoli Stir-Fry

A plant-based option, Tofu and Broccoli Stir-Fry delivers a satisfying punch of protein and fiber for under 300 calories per serving.

Recipe Metadata:

• Time to Make: ~20 minutes
• Servings: 2–3

Ingredients:

1. 1 tablespoon sesame oil (or olive oil)
2. 8 oz firm tofu, cubed
3. 2 cups broccoli florets
4. 1 tablespoon low-sodium soy sauce
5. 1 teaspoon grated ginger (optional)
6. Salt and pepper to taste

Recipe Steps:

1. In a skillet, brown tofu in oil until lightly crispy.
2. Add broccoli, soy sauce, and optional ginger.
3. Stir-fry for ~5 minutes until broccoli is tender.
4. Adjust seasonings and enjoy.

8. Turkey Meatballs with Zucchini Noodles

Skip traditional pasta with these Turkey Meatballs over zucchini noodles—lower in carbs, high in flavor and protein.

Recipe Metadata:

• Time to Make: ~30 minutes
• Servings: 3–4

Ingredients:

1. 1 lb ground turkey
2. 1/4 cup breadcrumbs (whole wheat)
3. 1 egg
4. 1 teaspoon Italian seasoning
5. 2 cups marinara sauce (low-sugar)
6. 2–3 zucchinis, spiralized

Recipe Steps:

1. Mix ground turkey, breadcrumbs, egg, seasoning, salt, and pepper. Form meatballs.
2. Brown meatballs in a skillet; add marinara sauce. Simmer ~10 minutes.
3. Lightly sauté or microwave zucchini noodles.
4. Serve meatballs and sauce over zoodles.

9. Shrimp Tacos in Lettuce Wraps

Replace tortillas with crunchy lettuce for Shrimp Tacos that are low-calorie and high-protein.

Recipe Metadata:

• Time to Make: ~15 minutes
• Servings: 2–3

Ingredients:

1. 1 lb shrimp, peeled and deveined
2. 1 tablespoon taco seasoning
3. 8–10 lettuce leaves (romaine or butter lettuce)
4. Diced tomatoes, onions, and a squeeze of lime (optional)

Recipe Steps:

1. Season shrimp with taco seasoning; sauté until pink (~2–3 minutes per side).
2. Arrange shrimp in lettuce leaves.
3. Top with diced veggies and a squeeze of lime. Enjoy immediately.

10. Baked Cod with Vegetables

Light and flaky Baked Cod paired with roasted vegetables offers lean protein and a rainbow of nutrients—low in calories, big on taste.

Recipe Metadata:

• Time to Make: ~20 minutes
• Servings: 2

Ingredients:

1. 2 cod fillets (4–6 oz each)
2. 2 cups mixed vegetables (zucchini, bell peppers, tomatoes)
3. 1 tablespoon olive oil
4. Salt, pepper, and herbs (thyme, basil) to taste

Recipe Steps:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, arrange cod and veggies. Drizzle with olive oil and seasonings.
3. Bake ~12–15 minutes until fish flakes easily. Serve hot.

11. Cottage Cheese Bowl with Berries

Need a quick dinner or protein-packed snack? A Cottage Cheese Bowl topped with fresh berries and nuts (optional) is a no-cook lifesaver.

Recipe Metadata:

• Time to Make: 5 minutes
• Servings: 1

Ingredients:

1. 1 cup low-fat cottage cheese
2. 1/2 cup mixed berries (strawberries, blueberries)
3. 1 tablespoon chopped almonds or walnuts (optional)

Recipe Steps:

1. Spoon cottage cheese into a bowl.
2. Top with fresh berries and optional nuts.
3. Enjoy immediately—no cooking required!

12. Chicken Breast with Cauliflower Rice

Keep carbs in check and boost protein with Chicken Breast and Cauliflower Rice, a simple skillet meal brimming with flavor.

Recipe Metadata:

• Time to Make: ~25 minutes
• Servings: 2

Ingredients:

1. 2 chicken breasts (6 oz each)
2. 2 cups cauliflower rice (fresh or frozen)
3. 1 tablespoon olive oil
4. Salt, pepper, and spices (garlic powder, paprika) to taste

Recipe Steps:

1. Season chicken with salt, pepper, and spices; pan-sear in olive oil until cooked through (~5–6 minutes per side).
2. Remove chicken, add cauliflower rice to the same skillet; cook ~3–5 minutes.
3. Slice chicken and serve over cauliflower rice.

13. Greek Yogurt Parfait with Protein Powder

This Protein Parfait can serve as a quick dinner or post-workout option—layer Greek yogurt, protein powder, and fruit.

Recipe Metadata:

• Time to Make: 5 minutes
• Servings: 1–2

Ingredients:

1. 1 cup plain Greek yogurt
2. 1 scoop vanilla or unflavored protein powder
3. 1/2 cup fresh fruit (berries, bananas)
4. 1 tablespoon chopped nuts or granola (optional)

Recipe Steps:

1. In a bowl, whisk protein powder into Greek yogurt until smooth.
2. Layer yogurt mixture with fruit.
3. Top with optional nuts or granola for crunch.

14. Protein Pancakes

Satisfy pancake cravings at dinnertime with Protein Pancakes, using oats and egg whites for a fluffy, low-cal treat.

Recipe Metadata:

• Time to Make: ~15 minutes
• Servings: 2

Ingredients:

1. 1/2 cup oats (old-fashioned or quick)
2. 1/2 cup egg whites
3. 1/2 teaspoon baking powder
4. 1/2 banana (mashed) or 1 tablespoon sweetener

Recipe Steps:

1. Blend oats to create a flour-like texture (optional).
2. Mix oats, egg whites, baking powder, and banana or sweetener.
3. Cook in a nonstick pan ~2–3 minutes per side.
4. Enjoy with berries or a drizzle of syrup.

15. Turkey Shepherd’s Pie (Low Carb)

Opt for cauliflower mash instead of potatoes in this Turkey Shepherd’s Pie, cutting carbs while keeping it high in protein.

Recipe Metadata:

• Time to Make: ~35–40 minutes
• Servings: 4–5

Ingredients:

1. 1 lb ground turkey
2. 1 cup mixed vegetables (carrots, peas)
3. 2 cups cauliflower florets, steamed
4. 1/4 cup milk (optional)
5. Salt, pepper, and herbs to taste

Recipe Steps:

1. Brown turkey in a skillet; stir in veggies and seasonings. Transfer to a baking dish.
2. Mash steamed cauliflower with optional milk, salt, and pepper.
3. Spread cauliflower mash over turkey.
4. Bake at 375°F (190°C) for ~15 minutes until golden.

16. Black Bean Burrito Bowl

Load up on plant protein with a Black Bean Burrito Bowl—swap white rice for brown or cauliflower rice to keep it lower in calories.

Recipe Metadata:

• Time to Make: ~20 minutes
• Servings: 2

Ingredients:

1. 1 cup cooked brown rice or cauliflower rice
2. 1 can (15 oz) black beans, drained
3. 1/2 cup diced tomatoes
4. 1/2 cup chopped lettuce
5. 1/4 cup salsa or pico de gallo

Recipe Steps:

1. Warm black beans in a pan with salt, pepper, or chili powder if desired.
2. In a bowl, layer cooked rice, black beans, tomatoes, lettuce, and salsa.
3. Top with Greek yogurt or avocado slices if extra healthy fats are desired.

17. Lean Ground Beef & Spinach Skillet

Combine lean ground beef and iron-rich spinach in this Beef & Spinach Skillet—a flavorful, low-cal, protein-dense meal.

Recipe Metadata:

• Time to Make: ~20 minutes
• Servings: 3–4

Ingredients:

1. 1 lb 90% (or leaner) ground beef
2. 1 small onion, chopped
3. 2 cups spinach, chopped
4. Salt, pepper, and spices (garlic powder, paprika)
5. Optional: 1/2 cup diced tomatoes

Recipe Steps:

1. In a skillet, brown beef with onion; drain if necessary.
2. Stir in spinach (and optional tomatoes), plus seasonings.
3. Cook until spinach wilts. Serve on its own or over cauliflower rice.

18. Salmon Burgers in Lettuce Wraps

Cut down on refined carbs by serving Salmon Burgers in crisp lettuce wraps—tasty, high-protein, and lower in calories.

Recipe Metadata:

• Time to Make: ~15–20 minutes
• Servings: 2

Ingredients:

1. 2 salmon burgers (store-bought or homemade using canned/fresh salmon)
2. Lettuce leaves (romaine, iceberg, or butter lettuce)
3. Sliced tomato, onion (optional)
4. Light sauce (Greek yogurt mixed with herbs)

Recipe Steps:

1. Cook salmon burgers according to package or recipe instructions.
2. Layer lettuce leaves with burger patty, tomato, onion, and sauce.
3. Wrap and enjoy immediately.