I have assembled a list of some of my favorite, super easy to make, summer protein meals that are also low calorie. Yes, you’ve read it right!

I loooovee making these, because I know I’m getting all the flavors, minus the excessive calories and also hitting my protein goals.

I especially enjoy my Hawaiian chicken sheet pan recipe at number #19. Check it out.

1. Garlic Butter Chicken Bites with Asparagus

Source: allnutritious.com

Imagine tender chicken bites sealed to golden perfection, meet crisp asparagus spears, coated in a rich, garlic-buttery sauce.

I know this sounds too good to be true, but this recipe brings everything together in a delicious meal that people will think you got from a 5-star restaurant.

Per Serving:

• Calories: 402
• Fats: 27g
• Protein: 34g
• Net Carbs: 5g

2. Air Fryer Salmon

Source: allnutritious.com

Next up – a fancy dinner made in just 20 minutes! Seeing (or doing) is believing, so let’s get started.

Grab your air fryer and make salmon fillets glazed in a simple mix of soy sauce, honey, garlic, and sesame with a soft, fall-apart, flaky inside and a crispy skin. It’s a fab choice for a guest dinner when you’re feeling lazy.

Per Serving:

• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g

3. Cottage Cheese Chicken Salad

If you’re a salad lover like me, and oh boy, I am, but need all the protein you can get, this chicken cottage cheese salad might be the option.

In just 316 calories, the salad packs 38g of protein and all the flavors. So, why not make it?

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g

4. Sheet Pan Chicken Fajitas

Source: allnutritious.com

Bring the sizzle to your dinner table with these sheet-pan chicken fajitas. I’m a huge fan of chicken fajitas (can you tell?) because they’re effortlessly healthy and delicious.

Loaded with colorful bell peppers and onions, this dish not only delivers on protein but also on the vibrant, zesty flavors that make fajitas a perennial favorite.

Per Serving:

• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g

5. Mediterranean Stuffed Salmon

Source: allnutritious.com

Salmon is another great choice for a fancy summer dinner. This Mediterranean stuffed salmon is a great high-protein, low-carb, and gluten-free option to please everyone!

My recipe delivers all the great flavors of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta.

Ramp it up with a great choice of sides – I love to alternate between lemon garlic quinoa, grilled asparagus, Mediterranean salad, or garlic roasted potatoes.

Per Serving:

• Calories: 234
• Fats: 11g
• Protein: 29g
• Carbs: 5.1g
• Fiber: 1.4g
• Sugar: 0.9g

6. Keto Zucchini Beef Casserole

Source: allnutritious.com

Cut your carbs but still enjoy a great meal with my Keto zucchini beef casserole.

It’s packed with savory beef, creamy cheese, tender zucchini, and a wonderful mix of seasonings.

And, talk about being lazy – the meal is ready in under 40 minutes in just one pan!

Per Serving:

• Calories: 443
• Fats: 35g
• Protein: 26g
• Carbs: 6.1g
• Fiber: 1.2g
• Sugar: 2.6g

7. Creamy Chicken in Parmesan Sauce

Source: allnutritious.com

This flavorful recipe combines succulent chicken breasts, garlic, onions, and sun-dried tomatoes, in a delicious creamy Parmesan cheese coating.

Because it pairs so well with different sides, it always feels fresh and fun. How about risotto, Caesar salad, air fryer green beans, roasted potatoes, air fryer carrots, cauliflower rice, green salad with a light vinaigrette, or air fryer broccoli? All delicious!

Per Serving:

• Calories: 409
• Fats: 28g
• Protein: 27g
• Carbs: 13g
• Fiber: 2.7g
• Sugar: 2.2g

8. Baked Salmon with Avocado Mash

Source: allnutritious.com

Great for a midweek slump or a fancy dinner when guests come over. That’s how versatile this recipe can be. And it’s high-protein, gluten-free, and low-carb.

The baked salmon with avocado mash is moist, flaky, refreshing, slightly zesty, and delish. Serve it with pan-fried greens or a fresh garden salad for the perfect summer dinner.

Per Serving:

• Calories: 463
• Fats: 35g
• Protein: 28g
• Carbs: 12g
• Fiber: 7.5g
• Sugar: 1.6g

9. Buffalo Chicken Cottage Cheese Bowl

Want a high protein meal that’s also bold and zesty? This dish combines delicious Buffalo flavor and the creaminess of cottage cheese with tender chicken breasts.

It’s great for meal prep Sundays, knowing you’ll have a hearty and healthy dish ready and waiting for the busy week ahead.

It’s also versatile – you can spice it up with chopped jalapeños or create a low-fat version using fat-free cottage cheese.

Per Serving:

• Calories: 483
• Fats: 23g
• Protein: 56g
• Carbs: 9.9g
• Fiber: 1.4g
• Sugar: 6.5g

10. Chicken Bacon Ranch Casserole

If you’re anything like me, then the combination of chicken, bacon, and ranch makes your heart sing.

As one of the most well-loved flavor combos in the world, this is at home in a casserole dish. This is a dump-and-go meal that saves you time and stress effortlessly.

Per Serving:

• Calories: 315
• Fats: 22g
• Protein: 25g
• Carbs: 4.2g
• Fiber: 0.9g
• Sugar: 1.8g

11. Baked Salsa Chicken

Are you craving bold Mexican flavors but feel too lazy to cook? My baked salsa chicken is the shortcut dream.

Place chicken breasts into a dish, smother them in chunky salsa, then toss in some black beans and sweet corn for that full fiesta feel. Add a blanket of cheddar and let the oven take over.

You end up with juicy, cheesy, protein-packed goodness that tastes impressive and is packed with protein.

Per Serving:

• Calories: 456
• Fats: 17g
• Protein: 37g
• Carbs: 41g
• Fiber: 8.6g
• Sugar: 6.3g

12. Buffalo Chicken Cauliflower Casserole

Who can resist the bold spice of buffalo sauce? Not me!

That’s why I LUV this high-protein dish made with tender chicken, riced cauliflower, buffalo sauce, and creamy melted cheese. Serve it with garlic breadsticks to dip into the gooey sauce.

Per Serving:

• Calories: 419
• Fats: 31g
• Protein: 30g
• Carbs: 6g
• Fiber: 1.3g
• Sugar: 2.7g

13. Baked Caesar Chicken

This high protein meal combines comfort and elegance, offering tasty mouthfuls of tender, juicy chicken breast topped with tangy Caesar dressing, gooey Parmesan, and a crispy crouton crust.

It’s ready in under 30 minutes, and you get to relax on the couch while your oven does all the work.

Per Serving:

• Calories: 471
• Fats: 25g
• Protein: 51g
• Carbs: 6.6g
• Fiber: 0.5g
• Sugar: 1.1g

14. Crockpot Mississippi Chicken

My crockpot comes to the rescue again on a lazy day.

How about a tempting meal of tender chicken breasts infused with ranch seasoning, savory gravy, butter, and tangy pepperoncini that practically cooks itself?

It’s prepped in just 10 minutes and serves 6 – perfect for families.

Per Serving:

• Calories: 349
• Fats: 19g
• Protein: 35g
• Carbs: 6.7g
• Fiber: 0.4g
• Sugar: 2.7g

15. Slow Cooker Chicken Tacos

Tacos are one of my favorite meals to make. It’s just so easy to assemble and share with the family.

These tacos are so yummy, flavorful, require minimal prep but also have a ton of protein – 21g per taco! All you need is a crockpot!

Per Serving:

• Calories: 201
• Fats: 9.4g
• Protein: 21g
• Carbs: 15.5g
• Sugar: 17g

16. Cheesy Spinach Chicken Bake

This creamy spinach chicken bake is perfect for busy weeknights, entertaining guests, or treating yourself to delicious comfort food.

It’s loaded with protein and low in carbs. With only 5 grams of net carbs and 32 grams of protein, this is a keto-lover’s dream recipe.

I love that you only need a pan and a baking sheet for the entire meal. Cook the spinach and let the oven do the rest. In minutes, you have a delicious meal waiting.

Per Serving:

• Calories: 471
• Fats: 36g
• Protein: 32g
• Carbs: 5.9g
• Fiber: 0.7g
• Sugar: 2.6g

17. Southwest Chicken Casserole

I love southwest flavors, but most recipes are too complex to make on a busy weeknight.

That’s why I have created this fantastic chicken casserole – one dish, fast and easy, high-protein, and all the bold flavors you expect.

Every bite delivers tender chicken, smoky paprika, tangy salsa, and melted cheese. And it serves 6, so it’s perfect for families and friends.

Per Serving:

• Calories: 376
• Fats: 10g
• Protein: 37g
• Carbs: 34g
• Fiber: 7.6g
• Sugar: 6.4g

18. Chicken Mozzarella Bake

First thing’s first, let’s address one of the finer things in life: mozzarella. A good old-fashioned mozzarella and chicken bake is our first stop on the list. Why? Because it’s comfort in a dish.

Cheesy, rich with tomatoes, and packed with lean protein, there’s really nothing better than this on a lazy night in.

Per Serving:

• Calories: 395
• Fats: 18g
• Protein: 50g
• Carbs: 6.2g
• Fiber: 1.3g
• Sugar: 2.1g

19. Hawaiian Chicken Sheet Pan

Throw your ingredients in the pan, pop it in the oven, and walk away. Come back to a meal that’s big on flavor and minimal on effort.

Sounds tempting? Try this dish, filled with chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce. It is the perfect balance between sweet, savory, smoky, and lazy.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43.05g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

20. Pineapple BBQ Chicken with Bacon

This is a perfect recipe to make if you’re really not much of a cook or just feeling extra lazy. All made just in one pan with minimal prep time.

For me, personally, pineapple and meat is my favorite combination for a dish, so if you’re like me, you’re absolutely going to love this no matter how good or bad of a cook you are!

Per Serving:

• Calories: 465
• Fats: 15g
• Protein: 45g
• Carbs: 36g
• Fiber: 1.5g
• Sugar: 28g

21. Buttered Cod

If you’re a lover of fish, this recipe is for you. There is nothing better than having fish when you want to increase your protein intake.

That’s in big part because it’s low calorie and packed with protein. I loved making this one – it’s zesty, buttery and so very filling with just 297 kcal in a serving.

It’s as lazy as is gets. You can make it in under 20 minutes. Enjoy!

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

22. Baked Tuscan Chicken

Flavor flavor flavor, this is what this chicken is full of. The best thing about it is that any noob can make it.

It’s the sort of lazy dinner you’ll enjoy. It is full of flavor but requires effort.

Per Serving:

• Calories: 471
• Fats: 32g
• Protein: 32g
• Carbs: 17g
• Fiber: 3.3g
• Sugar: 1.8g

23. Fajita Chicken Casserole

My Fajita chicken casserole has become a family fave, and I love it because it is so easy to make in one dish when I’m feeling lazy.

Think – tender, juicy chicken, vibrant bell peppers, onions, and gooey melted mozzarella.

It’s perfect as is, but if you want to make a teeny-tiny extra effort, serve it with zucchini noodles or warm tortillas.

Per Serving:

• Calories: 363
• Fats: 13g
• Protein: 49g
• Carbs: 10g
• Fiber: 2.5g
• Sugar: 3.8g

24. Baked Shrimp and Broccoli Foil Packs

Perfectly seasoned shrimp and tender broccoli cooked together in convenient foil packets. High-protein, Paleo, gluten-free, and dairy-free for easy weeknight meals.

My go-to solution for busy days when I need quick meal prep options! These baked foil packets require minimal effort but deliver maximum flavor – ideal for hectic weeknights or relaxed weekends.

Each serving combines perfectly cooked broccoli with expertly seasoned shrimp, enhanced by aromatic garlic, bright lemon, and carefully balanced spices that create a restaurant-quality experience with zero cleanup hassle.

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

25. Salsa Fresca Chicken Bake

If you love Mexican flavors but want the protein and not the carbs, this is it. This salsa fresca chicken is so delicious, bold, flavorful yet has only 377 kcal per serving and 58g of protein.

It’s super easy to make and absolutely packed with a ton of protein! If you want to hit those macros and feel fuller with fewer calories, this is the meal to make.

Per Serving:

• Calories: 377
• Fats: 11g
• Protein: 58g
• Carbs: 10g
• Fiber: 2.2g
• Sugar: 4g

26. Broccoli Bacon Cheddar Chicken

If you love cheesy and easy, plus high protein – this is the dish. It’s very simple, flavorful, and packed with protein, thanks to all those chicken breasts.

If you love more flavor and spice, you can always add extra. That’s the beauty of this recipe. It uses just Italian seasoning but you can really spice it up if you just use some imagination. Enjoy!

Per Serving:

• Calories: 386
• Fats: 24g
• Protein: 37g
• Carbs: 5.5g
• Fiber: 1.8g
• Sugar: 1g

27. Sweet Chilli Chicken Sheet Pan Dinner

If you’re loving the idea of a one sheet pan dinner on a lazy day, this chicken dish is packed with the delicious flavors of chili, lime, ginger, sesame, cilantro, and garlic.

It’s also high-protein, gluten-free, and full of greens for extra nutrition. My recipe calls for broccoli and red bell peppers, but you can add cauliflower, cabbage, or kale for an exotic touch.

Per Serving:

• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g