Are you trying to maintain a high protein diet, but find that the calories increase with the protein? You’ll find comforting pasta, tender chicken, warming soup, classy salmon, or a creamy, nutritious salad in the list of high protein low calorie meals!

The two don’t have to go together! And, reducing calories doesn’t mean sitting down to a boring, bland, and unappealing meal.

Whether you’re aiming to build muscle, lose a few pounds, or just eat healthier, I have 31 high protein low calorie meals that are tempting, tasty, and guarantee a high-quality diet.

These dishes are perfect whether you’re cooking for one, feeding the family, or hosting a dinner with friends. They’re flexible, crowd-pleasing, and easy to dress up or down depending on the occasion.

1. Mediterranean Stuffed Salmon

Source: allnutritious.com

Let’s start with a dinner party. How do you serve up something high-end, tasty, and still maintain the high-protein levels?

My Mediterranean stuffed salmon is a delicious combination of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta that delivers bold flavors, vibrant colors, and high-protein wholesome ingredients.

Plus, you can make it in under 45 minutes.

Per Serving:

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

2. Broccoli Bacon Cheddar Chicken

Source: allnutritious.com

Can you resist crunchy nutritious broccoli, smoky salty bacon, tangy creamy cheddar, and tender juicy chicken breasts?

Place everything into a casserole dish and bake – it’s so easy. Serve it with garlic mashed cauliflower, sautéed green beans, or a fresh green salad.

This low calorie chicken recipe is a fabulous high protein dinner that’s low in calories.

Per Serving:

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

3. Salsa Fresca Chicken Bake

Source: allnutritious.com

When you’re craving Mexican, you don’t want to call for takeout!

My salsa fresca chicken bake is a special dish, filled with vibrant, flavorful ingredients, and spices that bring everything together with a fresh zing of salsa fresca, seasoned chicken, and gooey cheese.

This is a great dish for a cozy family dinner or a weekend party – it’s that versatile and easy to make.

Per Serving:

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

4. Anti-Inflammatory Turmeric Chicken Soup

Source: allnutritious.com

When I am thinking about comfort food, soup always comes to mind! This low calorie high protein recipe is heartwarming, rich in protein, and works wonders as an inflammatory for uncomfortable guts.

Enjoy the healing properties of turmeric and ginger, added to carrots, spinach, celery, and cauliflower rice. I LUV making this soup as a pick-me-up, and the kids enjoy it too.

Per Serving:

• Calories: 305
• Fats: 8.6g
• Protein: 28g
• Carbs: 29g
• Fiber: 4.5g
• Sugar: 11g

5. Keto Mexican Cheesy Chicken Skillet

Source: allnutritious.com

Want to show off your cooking skills? Why not tempt the family with the exotic aromas of Mexican spices?

This creamy cheesy chicken dish is high in protein and has under 400 calories. It’s a fab one-pan meal, so there are no piles of dishes to wash after dinner.

It does have heat – so if the kids are not fans, you can skip the jalapeños.

Per Serving:

• Calories: 324
• Fats: 22g
• Protein: 22g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 4.7g

6. Chili Chicken Stir Fry

Source: allnutritious.com

I find that meal prep is a great way to help me keep up my high-protein diet and always have a choice available for a family dinner.

My chili chicken stir fry meal prep is a delicious combo of tender chicken breasts, fire-roasted tomatoes, onion, garlic, and tangy Parmesan cheese, all baked in one skillet with a hint of chili.

If you’re craving seafood, this recipe is just as delicious with shrimp or scallops instead of chicken.

Per Serving:

• Calories: 290
• Fats: 12g
• Protein: 30g
• Carbs: 18g
• Fiber: 7.3g
• Sugar: 8.4g

7. Cottage Cheese Chicken Salad

Source: allnutritious.com

Here’s an awesome dish to make for a work lunch, and it only takes 15 minutes to prepare.

How about a creamy, high-protein bowl of tender chicken pieces, tangy banana peppers, Dijon mustard, crunchy celery, and mild oniony notes? 

It’s packed with flavor, and is healthy and nutritious. Skip the greasy takeout!

Per Serving:

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

8. Greek Sheet Pan Chicken Dinner

Source: allnutritious.com

Take your taste buds to a Greek island with this sheet pan chicken dinner. It brings all the Mediterranean scents in a one-pan dish, and it’s high-protein.

Enjoy tender chicken, caramelized, sticky roasted veggies, studded with herbs and creamy Greek cheese. Whether you eat it at work, at home, or on the run, you’ll be transported to an exotic destination of flavor.

Per Serving:

• Calories: 284
• Fats: 12g
• Protein: 29g
• Carbs: 15g
• Fiber: 3.4g
• Sugar: 5.3g

9. Hawaiian Chicken Sheet Pan

Source: allnutritious.com

Let’s stay with sun-soaked escapes – this time is Hawaii.

With chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce, this dish is the perfect balance between sweet, savory, and smoky.

It’s a one-sheet pan wonder, that’s also high-protein, low-calorie, and gluten-free.

Per Serving:

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

10. Crock Pot Mississippi Chicken

Source: allnutritious.com

When I’m facing a hectic week, my crock pot comes to the rescue. Just dump and go, and a delicious meal is ready a few hours later.

Try this easy crock pot Mississippi chicken, it’s a family favorite that I make at least once a week.

Juicy tender chicken infused with ranch seasoning, savory gravy, and tangy pepperoncini. It’s great served with mashed potatoes, egg noodles, or garlic bread. Delish!

Per Serving:

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

11. Buttered Cod

Source: allnutritious.com

If you’re looking for a scrumptious, healthy fish dish – think cod.

It’s a delicious, lean, low-calorie fish packed with high-quality protein and essential nutrients.

In only 16 minutes, you can enjoy perfectly cooked flaky cod, lashings of unsalted butter, a hint of garlic and fresh parsley, topped with zesty lemon slices.

Per Serving:

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

12. Chicken Meatballs

Source: allnutritious.com

Chicken meatballs are comforting, tasty, flavorful, easy to make, and packed with protein.

My kids LUV this dish – they eat it both hot and cold and it’s perfect for meal prep, so I always have a batch ready. The Italian spices really make it pop, and you can add Sriracha sauce or red pepper flakes for a touch of heat.

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

13. Burger in a Bowl

Source: allnutritious.com

A burger doesn’t have to be a greasy takeout burger. Sounds impossible? Not with this delicious burger in a bowl recipe.

It brings all the comforting burger flavors, in a healthy, high-protein, low-calorie dish. I love that it is a one-pan meal, so there are no heaps of dishes to wash after dinner.

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

14. Shrimp Buddha Bowls

Source: allnutritious.com

Bowls are easy to make, comforting, healthy, delicious, and ideal for a weekday meal or even a smart dinner party.

Take my shrimp Buddha bowl – it brings the taste of the ocean with a delicate shrimp seasoned with olive oil, garlic, paprika, baked sweet potatoes, kale, and asparagus, topped with a tempting honey, mustard, and apple cider vinegar dressing.

It’s flavorful, healthy, and upmarket, and guests will wonder which gourmet cooking course you attended!

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

15. Air Fryer Salmon

Source: allnutritious.com

I haven’t yet mentioned umami – but this is the perfect time. Air fryer salmon is umami and a little sweet, soft, flaky with crispy skin. It’s also high protein, low-calorie, and low-carb.

Don’t think that preparing the perfect salmon is only for high-class restaurants. This dish is easy to make and totally doable in your own kitchen. And, it’s a showstopper at any dinner table.

Per Serving:

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

16. Chicken Zucchini Pasta

Source: allnutritious.com

Calling Asian cuisine lovers! Enjoy all the great flavors without the added sodium and MSG that other takeout stir fry might have.

The noodles are made from zucchini and onions, reducing the carbs, while keeping the protein high. This chicken dish is totally delicious with the great Asian flavors of soy, garlic, ginger, sesame, honey, and olive oil.

Per Serving:

• Calories: 327
• Fats: 16g
• Protein: 19g
• Carbs: 29g
• Fiber: 3.6g
• Sugar: 20g

17. Healthy Chicken Alfredo with Broccoli

Source: healthyseasonalrecipes.com

Healthy chicken Alfredo with broccoli is only 300 calories per serving and is packed with protein, perfect for those on a high-protein diet.

I like to add Dijon mustard and a hit of fresh thyme to boost the cheesiness of the classic Parmigiano Reggiano. The fresh broccoli florets absorb the sauce and garlic, making this a scrumptious dish.

It’s a classic Alfredo with a twist.

Per Serving:

• Calories: 300
• Fats: 9g
• Protein: 29g
• Carbs: 30g
• Fiber: 5g
• Sugar: 3g

18. Skinny Chicken Salad

Source: freshaprilflours.com

While we all agree that chicken is packed with protein, chicken salad can get boring.

Lynn from Fresh April Flours gives a traditional chicken salad a remix upgrade using Greek yogurt, spices, celery, grapes, and walnuts to add the perfect crunch and flavors.

Mix and match and make this YOUR perfect chicken salad!

Per Serving:

• Calories: 321
• Fats: 12g
• Protein: 42g
• Carbs: 11g
• Fiber: 1
• Sugar: 8g

19. Healthy Chicken Piccata

Source: healthyseasonalrecipes.com

Lemon, capers, white wine, and parsley make this the ultimate chicken piccata.

It’s a delicious and healthy version of a classic Italian lemon chicken and it takes only 30 minutes to make.

Serve it with cauliflower rice, green beans, or whole-wheat angel hair pasta for a more traditional pairing.

Per Serving:

• Calories: 264
• Fats: 9g
• Protein: 28g
• Carbs: 14g
• Fiber: 1g
• Sugar: 2g

20. Chicken Noodle Soup

Source: simplylowcal.com

Chicken noodle soup is not only for when you’re feeling under the weather. It’s a hearty, delicious, filling dish that the family can enjoy on a winter night by the fire.

It’s easy to make and offers a boost of protein, nutrients from fresh veggies, and a light creamy consistency from the condensed cream of chicken broth.

I like to use egg noodles, cooked al dente, as they hold their shape and texture.

Per Serving:

• Calories: 350
• Fats: 8g
• Protein: 28g
• Carbs: 40g
• Fiber: 3g
• Sugar: 5g

21. Healthy Chicken Stir Fry

Source: ifoodreal.com

Imagine – healthy chicken stir fry loaded with veggies and coated in a sweet and savory sauce.

It comes together in just 30 minutes and is ideal for a weeknight family supper and impressive enough to serve when guests come over.

I LUV that I can use any veggies that I have, especially seasonal ones – think crisp carrots, bright red bell peppers, broccoli, onion, asparagus, cauliflower, snow peas or even more adventurous choices like eggplant slices, Porcini mushrooms, bamboo shoots, water chestnuts, or bean sprouts.

Per Serving:

• Calories: 235
• Fats: 8g
• Protein: 25g
• Carbs: 16g
• Fiber: 4g
• Sugar: 5g

22. Chicken Fajitas

Source: simplylowcal.com

Who doesn’t love fajitas? But, don’t waste money on takeout when you can make this tasty, healthy, high-protein dish at home in less than 40 minutes.

The chicken is marinated in extra virgin olive oil and simple fajita spices, so it’s extra tender and packed with flavor. The vibrant trio of peppers and onions add an element of color and fun.

Per Serving:

• Calories: 206
• Fats: 7g
• Protein: 27g
• Carbs: 8g
• Fiber: 2g
• Sugar: 6g

23. Shrimp in Garlic Sauce

Source: healthyseasonalrecipes.com

Shrimp and garlic are a match made in heaven! Make this easy 20-minute dish as a main for a weekday dinner or as an entrée when friends come round.

The fresh tangy lemon, plump briney shrimp and garlicky sauce are best served over piping hot pasta and topped generously with parsley.

Per Serving:

• Calories: 291
• Fats: 8g
• Protein: 55g
• Carbs: 1g
• Fiber: 0g
• Sugar: 0g

24. 20 Minute Turkey and Peppers

Source: healthyseasonalrecipes.com

Want a change from chicken? Turkey is also packed with protein, and this tasty dish brings out all the flavor, while keeping the calories low.

It’s made with lean turkey tenderloin filets, sweet bell peppers, onion, herbs and fire-roasted tomatoes. It’s great served with spaghetti squash or cauliflower rice.

Per Serving:

• Calories: 230
• Fats: 8g
• Protein: 30g
• Carbs: 11g
• Fiber: 3g
• Sugar: 7g

25. Loaded Taco Skillet

Source: wholesomemadeeasy.com

From Fajitas to tacos, you can make all these desirable takeout dishes at home – and they’re healthier and much easier on the pocket.

I love this recipe – it’s loaded with beef, black beans, corn, onions, zucchini, and sharp cheddar cheese – and it only uses one pot.

Top with sour cream, sliced avocado, diced fresh tomato, salsa or hot sauce, cilantro, and thinly sliced green onions. Anything you love on tacos works!

Per Serving:

• Calories: 317
• Fats: 14g
• Protein: 27g
• Carbs: 24g
• Fiber: 6g
• Sugar: 4g

26. Chicken Caesar Salad

Source: healthbeet.org

Caesar salad is a classic, but this one packs the protein and reduces the calories – just what we want.

Amy from Health Beet has a delicious recipe with all the ingredients you love – tender chicken, romaine lettuce, Parmesan cheese, croutons, and a fab creamy dressing.

Per Serving:

• Calories: 271
• Fats: 10g
• Protein: 33g
• Carbs: 10g

27. Chicken Pot Pie Soup

Source: thecleaneatingcouple.com

Put your Instant Pot to work and cook up a storm. This delicious, comforting chicken pot pie soup is a must for an easy weeknight meal.

It’s rich, creamy, healthy, with loads of protein and low calories.

Per Serving:

• Calories: 380
• Fats: 11g
• Protein: 30g
• Carbs: 40g
• Fiber: 6g
• Sugar: 6g

28. Low Calorie Chicken Tortilla Soup

Source: cuisineandtravel.com

If you have leftover rotisserie chicken, this is the meal prep you need. It’s perfect for quick lunches after school and ideal as a starter for dinner.

Think – a tasty soup of rotisserie chicken, chicken broth, black beans, corn, fire-roasted tomatoes, garlic, onions, red peppers, topped with avocado, Mexican Cotija Cheese, or tortilla strips.

Per Serving:

• Calories: 339
• Fats: 8g
• Protein: 27g
• Carbs: 26g
• Fiber: 11g
• Sugar: 6g

29. Salmon Stir Fry

Source: ifoodreal.com

Invite guests for a classy dinner of chunks of juicy salmon, crisp green beans, and earthy mushrooms coated in lemon, garlic, ginger, and soy sauce (or just make it for the family).

It’s totally delish, high-protein, low-calorie, and so easy to make, even the kids can help.

Per Serving:

• Calories: 316
• Fats: 14g
• Protein: 38g
• Carbs: 10g
• Fiber: 3g
• Sugar: 4g

30. Steak Salad with Low Calorie Blue Cheese Dressing

Source: inmamamaggieskitchen.com

Nothing beats a great piece of tender beef.

Follow this recipe to make a nutritious, filling steak salad with a fabulous Greek yogurt, mayo, and sweet red pepper dressing. It’s a must for any meat lover.

Per Serving:

• Calories: 396
• Fats: 27g
• Protein: 31g
• Carbs: 7g
• Fiber: 1g
• Sugar: 4g

31. Cottage Cheese Bowl

Source: hungryhealthyhappy.com

Let’s end with a great breakfast option – a protein-packed cottage cheese bowl that’s light, healthy, nutritious, and easy to make.

It’s super versatile – you can switch out the cucumber and tomatoes for roasted peppers, sautéed spinach, or sweet potato to keep things fresh and exciting every time.

Per Serving:

• Calories: 404
• Fats: 20g
• Protein: 32g
• Carbs: 27g
• Fiber: 8g
• Sugar: 7g