A collection of 20 high protein low in calorie meal ideas for those who want to boost their protein intake. From meat and fish entrees, to plant-based lunches, to creative breakfast ideas, these recipes are not only packed with protein to support muscle gain and repair but also light on calories, making them perfect for those seeking weight management or simply looking to eat healthier.
High-Protein Meals at a Glance
| Meal type | Protein (approx) | Calories | Best for |
|---|---|---|---|
| Chicken bowls and dishes | 30-40 g | ~ 400-500 | Dinner |
| Cottage cheese meals | 20-30 g | ~ 200-300 | Lunch |
| Egg-based meals | 25-35 g | ~300-400 | Breakfast, meal prep |
| Salads with protein | 25-30 g | ~ 300-400 | Light dinner, lunch |
Jump to:
- High-Protein Meals at a Glance
- High-protein recipes that are low in calories
- 1. Lemon Butter Shrimp with Asparagus
- 2. Miso Salmon with Vegetables
- 3. Pizza Chicken
- 4. Vegan Egg Roll in a Bowl (with Tofu)
- 5. Beef and Broccoli Stir Fry
- 6. One Pot Vegetable Soup with Ground Beef
- 7. Easy Chicken Burrito Casserole
- 8. Baked Chicken Tenderloins
- 9. Chinese Black Pepper Chicken Stir Fry
- 10. One-Pot Sausage White Beans Recipe
- 11. Pork Kebabs (Air Fryer or Oven)
- 12. Chinese Lettuce Wraps
- 13. Chocolate Protein Baked Oats
- 14. Cheesy Vegan Tofu Scramble
- 15. Oat Protein Pancakes
- 16. Creamy Protein Steel Cut Oats
- 17. One-Pot Ricotta Mac and Cheese
- 18. Chicken Salad with Greek Yogurt (no mayo)
- 19. Cottage Cheese Egg Salad
- 20. Ham and Cheese Wrap (Low-Carb)
- More ideas and FAQs
- More recipe roundups
- Meet the Author
High-protein recipes that are low in calories
Whether you're looking to lose weight or just eat light and healthy, getting enough protein is super important. High-protein low-calorie meals will keep you full for longer and prevent you from snacking between meals.
I'm always on the lookout for high-protein recipes that combine lean protein sources with fresh veggies, fruit and high quality carbs. Below you will find 20 ideas that are perfect for busy days and if you're into make-ahead meals, this list will make your weekly meal prep just a little bit easier. Each of these dishes is under 500 calories and over 17 grams of protein per serving.
Let's go!
Lemon Butter Shrimp with Asparagus is a one-pan meal that comes together in less than 30 minutes. It is light, zesty and packed with lean protein and veggies. It’s low-carb, gluten-free, Whole30, and paleo-friendly. Get recipe
Calories: 240 kcal
Protein per serving: 24g
More healthy shrimp ideas: Cajun Shrimp Salad, Coconut Tomato Shrimp (low-carb)
2. Miso Salmon with Vegetables
Enjoy the simplicity and flavor of Miso Salmon with vegetables—a complete meal ready in just 20 minutes! This tasty recipe, enhanced by a delicious miso glaze, quickly becomes a favorite choice for both quick meals and hectic weeknights. Salmon isn high in protein and healthy fats. Get recipe
Calories: 352 kcal
Protein per serving: 40g
More salmon ideas: Salmon Buddha Bowl, Kale Salad with Salmon and Barley
3. Pizza Chicken
If you love pizza but don't want the carbs, make this sensational Pizza Chicken. All the pizza flavors and 50 grams of protein in one serving, thanks to lean chicken in place of pizza crust. This delicious dinner takes minutes to make and only one pan. Get recipe
Calories: 439 kcal
Protein per serving: 50g
More chicken breast ideas: Chicken Stuffed with Spinach and Feta, Air Fryer Chicken Kabobs
Experience the vegan twist on the classic Egg Roll in a Bowl with Tofu! Instead of ground meat, enjoy seasoned browned tofu crumbles in a quick and satisfying stir-fry with cabbage and veggies. Elevate the dish with a spicy peanut sauce that takes it to another level of flavor! Get recipe
Calories: 387 kcal
Protein per serving: 18g
More tofu ideas: Tofu Tikka Masala, Cauliflower Fried Rice with Tofu (low carb)
This better than take out stir fry features tender lean beef slices, crisp green broccoli florets, and aromatic seasonings like garlic, soy sauce and rice vinegar. It's a crowd-pleaser that will have everyone coming back for seconds! Get recipe
Calories: 364 kcal
Protein per serving: 19g
More Asian-inspired ideas: Chicken Teriyaki Pineapple Meatballs, Salmon Sushi Bake
6. One Pot Vegetable Soup with Ground Beef
Here's a quick, filling, and budget-friendly family dinner idea: One-Pot Vegetable Soup with Ground Beef. This dish is not only light and flavorful but also incredibly versatile, allowing you to use up any vegetables you have on hand. Get recipe
Calories: 237 kcal
Protein per serving: 23g protein
More soups high in protein: Bone Broth Chicken Soup, Spicy Lentil Potato Soup
7. Easy Chicken Burrito Casserole
If you like Mexican food, try this Chicken Burrito Casserole recipe. It combines the flavors you love from traditional burritos into a convenient one-dish meal. With minimal prep and basic ingredients (chicken, black beans, corn, brown rice), you can create a satisfying dinner that's packed with protein and full of Mexican-inspired goodness. Serve it with a dollop of sour cream or guacamole. Get recipe
Calories: 343 kcal
Protein per serving: 29g
More healthy casserole ideas: Chicken Mushroom Casserole with Cauliflower Rice (keto), Greek Pasta Bake with Feta
Baked Chicken Tenderloins are quick to prepare in under 30 minutes in the oven, making them a hit with kids. Skip the messy breading and simply serve these juicy tenderloins with your favorite dipping sauces for a delicious and hassle-free meal! Serve them with roasted veggies or a salad. Get recipe
Calories: 177 kcal
Protein per serving: 24g
More chicken tenderloin ideas: Chicken Caprese Sheet Pan, Air Fryer Buffalo Chicken Tenders
9. Chinese Black Pepper Chicken Stir Fry
Chinese Black Pepper Stir Fry is better and healthier than take out. Tender chicken breast is cooked in flavorful savory sauce with onions and bell peppers. This delicious dish is ready in under 30 minutes. Get recipe
Calories: 346 kcal
Protein per serving: 27g
10. One-Pot Sausage White Beans Recipe
This easy meal cooks up sausage and white beans with rich canned tomatoes, fresh kale, and just a few herbs and spices for a pantry-friendly dinner you can get on the table in under 30 minutes! Get recipe
Calories: 451 kcal
Protein per serving: 27g
11. Pork Kebabs (Air Fryer or Oven)
Did you know you can make killer pork kebabs in the air fryer? Think succulent pork tenderloin cubes marinated in paprika, olive oil, and fresh garlic are paired with red bell peppers, onions, and bacon on skewers. Serve them with your favorite dipping sauce and a side salad. Get recipe
Calories: 198
Protein per servig: 17
More pork ideas: Pork Pasta Sauce (with hidden veggies), Meatballs and Cabbage
12. Chinese Lettuce Wraps
These delicious lettuce wraps, or 'San Choy Bow', are a classic Chinese dish with a fragrant ground meat filling (beef), wrapped in crisp lettuce leaves. It's packed with a variety of vegetables and takes less than 30 minutes to prepare. You can make it with ground turkey or chicken, if you want. Healthier than PF Chung's! Get recipe
Calories: 331 kcal
Protein per serving: 31g
13. Chocolate Protein Baked Oats
Make breakfast taste like dessert with these Chocolate Protein Baked Oats. Oatmeal is blended with banana, eggs, chocolate protein powder and flavorings and baked in ramekins. This nutritious dish resembles cake but it's made with wholesome ingredients. Serve it with a drizzle of peanut butter. Get recipe
Calories: 234 kcal
Protein per serving: 11g
More baked oats: Blueberry Baked Oats, Biscoff Baked Oats
14. Cheesy Vegan Tofu Scramble
Here's a perfect Vegan Tofu Scramble that's cheesy but has no cheese or dairy in it. Make it for breakfast for a healthy dose of plant-based protein! Get recipe
Calories: 225kcal
Protein per serving: 26g
15. Oat Protein Pancakes
Whip up a batch of Oat Protein Pancakes for a quick, fluffy, and nutritious breakfast. These healthy pancakes are made in minutes using a blender, with ingredients like banana, rolled oats, ground flaxseed, and collagen powder for a boost of protein. They're naturally free of gluten, oil, refined sugar, and dairy, yet they taste incredibly delicious! Get recipe
Calories: 381 kcal
Protein per serving: 21g
More healthy recipes using oats: Banana Oat Bread, Oatmeal Smoothie Bowl
Start your day with this hearty and high-protein steel-cut oats. Cozy and comforting, this bowl of oats will keep me satisfied until lunchtime. Protein in this recipe comes from super healthy steel cut oats, soy milk and vanilla protein powder. Get recipe
Calories: 371 kcal
Protein per serving: 32g
17. One-Pot Ricotta Mac and Cheese
Did you know you can make mac and cheese that's high in protein without any protein powder? Try this super easy one-pot, 30-minute recipe that uses ricotta and cheddar cheese. If you want, add some kale or spinach for extra veggies. Get recipe
Calories: 448 kcal
Protein: 21g
More healthy pasta dishes: Creamy Zucchini Mushroom Pasta (Vegan), Tuna Pesto Pasta
18. Chicken Salad with Greek Yogurt (no mayo)
This chicken salad is one of the most popular recipes on my blog. Packed with protein from chicken and Greek yougurt, it's creamy, crunchy and a little sweet (thanks to dried cranberries). The combination of Dijon mustard, lemon juice, and vinegar ensures it's anything but bland, despite the absence of mayo! Get recipe
Calories: 167 kcal
Protein per serving: 25g
More protein salads: Mexican Tuna Salad, Herbed Egg Avocado Salad
19. Cottage Cheese Egg Salad
Here's another protein rich dish that's a healthy version of a classic egg salad. This one is made with hard-boiled eggs, blended cottage cheese instead of mayonnaise, red onions, fresh herbs, mustard and lemon juice. It's creamy, tangy and perfect for lunch or snack. I like it in a sandwich or lettuce cups best. Get recipe
Calories: 338 kcal
Protein per serving: 30g
More cottage cheese ideas: Blended Cottage Cheese, High Protein Tuna Spread
20. Ham and Cheese Wrap (Low-Carb)
Enjoy a speedy and nutritious lunch with this effortless Ham and Cheese Wrap that delivers a delightful taste experience. By incorporating a range of textures and colors, this wrap is sure to impress! Customize it to be low carb or gluten-free by choosing the right tortilla. Get recipe
Calories: 258 kcal
Protein per serving: 20g
More ideas and FAQs
Here are some examples:
Chicken Breast, skinless & boneless): 123 kcal, 25g protein (in 4 oz)
Turkey Breast (skinless & boneless): 118 kcal, 19g protein (in 4oz)
Fish: Fish like cod, tilapia, and tuna are rich in protein and low in calories: 93 kcal, 20g protein (in 4oz)
Greek Yogurt or Skyr: Non-fat or low-fat Greek yogurt is a great source of protein with relatively few calories: 190 kcal, 21g protein (in ½ cup)
Eggs: 77 kcal, 6g protein (in 1 large egg)
Lentils: Lentils are a plant-based protein source that is high in protein and fiber while being low in calories. 120 kcal, 10g protein (in ½ cup cooked lentils)
Quinoa: Quinoa is a grain that contains a good amount of protein and is lower in calories compared to many other grains. 140 kcal, 5g protein (in ½ cup cooked quinoa)
Cottage Cheese: Cottage cheese is a dairy product high in protein and relatively low in calories. 110 kcal, 13g protein (in ½ cup)
Tofu and Tempeh: both are soy-based and versatile in cooking. 70 kcal, 8g protein (in 3oz firm tofu)
Edamame: Edamame, or young soybeans, are a protein-rich snack that is low in calories and high in fiber. 90 kcal, 7g protein (in ½ cup, shelled)
Nutrition facts source: https://www.fatsecret.com/calories-nutrition/
Protein powder is super handy for adding extra protein to your diet, especially if you're on the go or have specific dietary needs. It's great for building muscles and can be mixed into all sorts of recipes, from smoothies to baked goods. But, it can be a bit pricey and might not agree with everyone's digestion, causing some bloating or gas. While it's a helpful supplement, it's not a replacement for a balanced diet with real foods. Make sure to pick a trusted brand that's been tested for quality and safety.
Personally, I like plant-based unflavored protein powder such as this one from Orgain.
I hope that these high protein, low calorie meal recipes have inspired you to get creative in the kitchen and try out some new flavor combinations. Enjoy!
Looking for more? Try these 20 Healthy but Filling Meal Ideas.
More recipe roundups
Meet the Author
Hi, I'm Agnieszka. I'm a mom of three and recipe developer, writer and photographer behind Wholly Tasteful. I love creating comforting, delicious, family-friendly recipes that you can feel good about.
sagatoto says
Thank you, I really like it, come join me here SAGATOTO
ella jack says
I’ve been looking more into high-protein, low-calorie meals lately, and they’ve honestly been a game changer for keeping energy up without feeling weighed down. Simple options like grilled chicken with veggies, egg white omelets, or Greek yogurt with berries make it easy to hit protein goals without going over on calories. Great selection!