Who says a high protein meal has to come with a ton of calories? The two don’t have to go together! Here are high protein recipes under 400 calories that will give you the best of both worlds.

Are you craving feel-good chicken, a comforting pasta dish, something spicy, a warming soup, or a nutrient-packed bowl? Read on and find a recipe that will fuel you with protein, keep the calories low, look appealing, guarantee a high-quality diet, and taste great.

These versatile recipes can also be tweaked to fit your needs, ensuring you always have new and exciting options for a quick and easy meal!

1. Sweet Potato Black Bean Rice Bowl

Source: allnutritious.com

Let’s start with my fave comfort bowl!

The Sweet Potato Black Bean Rice Bowl is a protein-packed powerhouse, combining fiber-rich black beans, lime-infused Basmati rice, and sweet potatoes for essential vitamins and natural sweetness.

Top it with guacamole or chopped cilantro and lime for a fresh edge. It’s a satisfying, muscle-fueling meal, under 400 calories.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

2. Cottage Cheese Pasta

Source: allnutritious.com

Pasta is my go-to meal any day of the week.

The key to this creamy recipe is cottage cheese as an alternative to heavy cream. It’s lighter, healthier, and has a delicious silky texture.

Imagine a high protein, under 400 calories pasta dish that combines rigatoni, savory chicken mince, and a creamy marinara-cottage cheese blend. Each bite makes you want more.

Per Serving:

• Calories: 368
• Fats: 12g
• Protein: 23g
• Carbs: 42g
• Fiber: 4.2g
• Sugar: 8.8g

3. Keto Mexican Cheesy Chicken Skillet

Source: allnutritious.com

Tempt the family with the exotic aromas of Mexican spices!

This creamy cheesy chicken dish is Keto, high protein, low carb, gluten-free, and under 400 calories. I love that it is a one-pan meal, so no heaps of dishes to wash after dinner.

If you want to tone down the spice of jalapeños, you can use sliced bell peppers.

Per Serving:

• Calories: 342
• Fats: 22g
• Protein: 22g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 4.7g

4. Chicken in Parmesan Sauce

Source: allnutritious.com

Mid-week meals can be a challenge if you’re trying to pack protein and lower calories.

Here’s the perfect answer – a delicious easy-to-make chicken dish that combines comfort and sophistication.

Think – succulent chicken breasts coated in a velvety parmesan cream sauce, filled with hints of garlic, onions, herbs, sun-dried tomatoes, and Parmesan cheese.

Per Serving:

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

5. Buttered Cod

Source: allnutritious.com

Do you know that cod is a lean, low-calorie fish packed with high-quality protein and essential nutrients making it a healthy choice?

All the more reason to try my delicious buttered cod, a quick recipe (ready in only 16 minutes) that even the kids will love.

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

6. Shrimp Buddha Bowls

Source: allnutritious.com

If you’ve been here before, you’ll know how much I love bowls! They’re easy to make, comforting, healthy, delicious, and ideal for the whole family.

Get a taste of the ocean with a shrimp dish seasoned with olive oil, garlic, paprika, baked sweet potatoes, kale, and asparagus, topped with a tempting honey, mustard, and apple cider vinegar dressing.

Per Serving:

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

7. Meatballs Pasta Casserole

Source: allnutritious.com

Speaking of delicious, meatballs are a winner when they’re packed with flavor!

This high protein pasta recipe combines the savory goodness of meatballs with a comforting layer of pasta and Marinara sauce.

I usually use penne pasta since its shape holds the sauce perfectly, but I also love switching it up with rigatoni or ziti for a fun twist.

Per Serving:

• Calories: 369
• Fats: 21g
• Protein: 22g
• Carbs: 21g
• Fiber: 2.7g
• Sugar: 5.6g

8. Keto Chicken Enchiladas

Source: allnutritious.com

Even if you’re not following a keto diet, this recipe is still worth trying! I’m not keto myself, but I love the rich flavors and satisfying textures, plus, my family can’t get enough of it!

These enchiladas combine the rich, savory flavors of traditional Mexican cooking with the health benefits of a keto-friendly diet.

Instead of tortillas (too many carbs), I use deli-sliced chicken breasts (packed with protein) for a fun twist on a classic.

Per Serving:

• Calories: 328
• Fats: 19g
• Protein: 32g
• Carbs: 7.4g
• Fiber: 1.2g
• Sugar: 4g

9. Burger in a Bowl

Source: allnutritious.com

Who doesn’t love a burger? But we sure want to avoid greasy take-outs!

The solution – try my delicious, high protein, low calories, healthy burger substitute in a bowl, packed with flavor. My kids love this dish because they can add and remove ingredients to make each bowl their own.

Per Serving:

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

10. Low Carb Cabbage Soup

Source: allnutritious.com

Are you tired of chicken soup? Why not try a yummy cabbage soup, filled with lean ground beef, tasty tomatoes, and Italian seasoning?

This versatile dish will spark your creativity – you can replace the beef with turkey, add bacon bits or sausage, and try different veggies like zucchini, kale, or spinach.

It freezes well, so make a batch and you have supper ready when you don’t feel like slaving in the kitchen.

Enjoy these other high protein soups on a chilly day.

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 5.4g

11. Instant Pot Stuffed Peppers

Source: allnutritious.com

On my list of great kitchen helpers, I have to add Instant Pot! I use mine regularly to make delicious meals and save precious time.

Delight the family with hot, comforting peppers that are beefy, cheesy, herby, tomatoey, and packed with umami flavor.

They make a great stand-alone meal and are also perfect as a sophisticated side for a formal dinner.

Per Serving:

• Calories: 401
• Fats: 23g
• Protein: 24g
• Carbs: 24g
• Fiber: 2.7g
• Sugar: 5.5g

12. Keto Fried Chicken Tenders

Source: allnutritious.com

Are you craving fried chicken, but don’t want the carbs? These Keto Fried Chicken Tenders are the solution.

They’re crispy, healthy, high protein, low carb, golden brown, and delish!

Fry or bake, and serve with a choice of tempting dipping sauces like garlic aioli, chipotle aioli, ranch dressing, avocado salsa, or buffalo sauce.

Per Serving:

• Calories: 214
• Fats: 12g
• Protein: 23g
• Carbs: 4.6g
• Fiber: 1.8g
• Sugar: 1.3g

13. Broccoli Cauliflower Casserole

Source: allnutritious.com

Serve up a hearty high protein casserole packed with veggies, cheese, and flavors of garlic and Dijon mustard.

It’s perfect for using leftover sausage and can be made in advance, stored in the fridge, and heated in a jiffy.

The stars of the show – broccoli and cauliflower, both packed with fiber and vitamins. What’s not to LUV?

Per Serving:

• Calories: 388
• Fats: 32g
• Protein: 17g
• Carbs: 12g
• Fiber: 2.4g
• Sugar: 3.6g

14. Keto Chicken Cauliflower Casserole

Source: allnutritious.com

Boost your protein and lower your calories with another fabulous chicken dish.

This time, I’m offering a tempting casserole of tender chicken, flavorful cauliflower, and crispy bacon, all enveloped in a rich and creamy sauce and finished with Italian seasoning and a hint of garlic.

Per Serving:

• Calories: 342
• Fats: 27g
• Protein: 21g
• Carbs: 4.6g
• Fiber: 0.6g
• Sugar: 1.5g

15. Broccoli Bacon Cheddar Chicken

Source: allnutritious.com

Crunchy nutritious broccoli, smoky salty bacon, tangy creamy cheddar, and tender juicy chicken breasts? Who can resist?

Place everything into a casserole dish and bake – it’s so easy.

Serve with garlic mashed cauliflower, sautéed green beans, or a fresh green salad. It’s a scrumptious high protein dinner that’s under 400 calories.

Per Serving:

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

16. Keto Chicken Bacon Ranch Casserole

Source: allnutritious.com

You don’t have to follow a Keto eating plan to enjoy my Keto Chicken Bacon Ranch Casserole.

It’s a delicious, creamy, rich meal packed with everyone’s favorites – smoky bacon, cheddar cheese, tender chicken, and tangy Ranch dressing.

Invite friends over for a relaxed catch-up and a great meal!

Per Serving:

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

17. Chicken Cabbage Stir Fry

Source: masalaherb.com

Here’s a fun stir fry dish that’s prepared in 5 minutes, cooked in 15 minutes, and eaten in a jiffy – so make lots as everyone will want seconds!

Imagine – boneless chicken breasts and crunchy cabbage, doused in a sensational Asian-inspired sauce of ginger garlic, soy sauce, sesame seeds, and red pepper flakes.

Per Serving:

• Calories: 258
• Fats: 10g
• Protein: 29g
• Carbs: 12g
• Fiber: 4g
• Sugar: 5g

18. Zucchini Slice

Source: goodiegoodielunchbox.com.au

Are you tired of packing bready sandwiches for work and school lunches? This fabulous recipe provides a healthy high protein, under 400 calories option that both kids and adults will love.

The slices can be eaten hot or cold, and are made with zucchini, bacon, eggs, ricotta, and cheddar cheese with onion, garlic, and parsley as seasoning. Mix everything in a bowl, spoon into a dish, and bake!

Per Serving:

• Calories: 335
• Fats: 22.8g
• Protein: 16.9g
• Carbs: 14.7g
• Fiber: 0.6g
• Sugar: 1g

19. Egg Salad with Greek Yogurt

Source: basicswithbails.com

If you’re following a high protein diet,  eggs are a must! They are packed with protein and are low in calories.

This innovative egg salad is creamy, delicious, and instead of traditional mayo, it uses Greek yogurt for an extra protein boost. Fresh dill, celery, and red onion add a delightful zesty crunch.

Serve as an open sandwich on whole-grain toast. Perfect for breakfast, lunch, or a light summer dinner.

Per Serving:

• Calories: 263
• Fats: 16g
• Protein: 23g
• Carbs: 4g
• Fiber: 1g
• Sugar: 3g

20. Parmesan Crusted Pork Chops

Source: theforkedspoon.com

My kids can be fussy eaters, but one thing I know – they love pork chops! So I was over the moon to find this awesome recipe.

The chops are seasoned to perfection and coated with parmesan cheese and crunchy, Italian-style panko breadcrumbs, then pan-fried until tender and juicy with a light golden crust.

Per Serving:

• Calories: 372
• Fats: 20g
• Protein: 38g
• Carbs: 7g
• Fiber: 1g
• Sugar: 1g

21. Cottage Cheese Alfredo

Source: leanproteinqueen.com

Cook Italian-style with a twist! This creamy Cottage Cheese Alfredo is a protein-packed, velvety-textured, lighter and healthier alternative to the classic.

But, it doesn’t compromise on flavor or enjoyment.

It’s perfect for fettuccine alfredo, zucchini noodles, or chickpea pasta. To pump up the protein, add grilled chicken breast, sautéed shrimp, or crispy bacon.

Per Serving:

• Calories: 367
• Fats: 6g
• Protein: 20g
• Carbs: 56g
• Fiber: 2g
• Sugar: 4g

22. Pistachio Crusted Salmon

Source: anediblemosaic.com

If the kids are spending the night at grandma’s, why not take the opportunity to serve up a romantic date-night dinner for you and hubby?

This sophisticated recipe uses salmon, shelled pistachios, extra virgin olive oil, and the secret ingredient – Za’atar spice mix.

It’s a Middle Eastern tangy, earthy spice blend including dried thyme, oregano, sumac, sesame seeds, salt, and sometimes marjoram, cumin, or coriander.

Per Serving:

• Calories: 399
• Fats: 25g
• Protein: 37g
• Carbs: 7g
• Fiber: 2g
• Sugar: 2g

23. Air Fryer Turkey Burgers

Source: basicswithbails.com

I can’t talk about making easy meals without including an air fryer recipe. And, best of all, it’s a burger – loved by all!

Flavorful ground turkey burgers are healthy, high in protein and under 400 calories. Top them with fresh, garlic tzatziki – it’s sure to become your new favorite flavor profile.

Per Serving:

• Calories: 224
• Fats: 13g
• Protein: 25g
• Carbs: 2g
• Fiber: 0g
• Sugar: 1g

24. Everything but the Bagel Chicken Bites

Source: amycaseycooks.com

In case you’re wondering about ‘Everything but the Bagel’ ….. Let me explain …

It’s a multipurpose spice mix that’s salty, garlicky, oniony, toasty and nutty, including poppy seeds, white and black sesame seeds, dried minced onions and garlic.

Now you know what makes these chicken bites a winner! Serve them with basil hummus dip as a tasty evening snack.

Per Serving:

• Calories: 386
• Fats: 18.4g
• Protein: 48.9g
• Carbs: 9.1g
• Fiber: 3.2g
• Sugar: 1g

25. Slow Cooker Salsa Chicken

Source: basicswithbails.com

Nothing could be simpler than this Slow Cooker Salsa Chicken recipe – it’s made with only 3 ingredients – chicken breasts, salsa, and taco seasoning!

And, best of all, it cooks itself in a slow cooker while you enjoy some me-time. It’s juicy, flavorful, and versatile and looks like you put in way more work than you did.

Per Serving:

• Calories: 160
• Fats: 3g
• Protein: 26g
• Carbs: 6g
• Fiber: 2g
• Sugar: 4g

26. Chicken Bacon Ranch Cottage Cheese Bowl

Source: leanproteinqueen.com

A combination of creamy, tangy cottage cheese with savory chicken and crispy bacon makes this a perfect choice for lunch, dinner, or a post-workout bite!

It’s quick and easy to make, packed with protein, ultra-delicious, and you can adjust the herbs and spices to suit your taste.

Per Serving:

• Calories: 376
• Fats: 11g
• Protein: 56g
• Carbs: 12g
• Fiber: 2g
• Sugar: 6g

27. High Protein Mac and Cheese

Source: basicswithbails.com

Let’s finish with pure bliss in a bowl – Mac and Cheese – irresistible comfort food loved by kids and adults.

This recipe uses cottage cheese to give a velvety, smooth, rich, texture that adds a boost of protein without compromising on flavor. All under 400 calories!

Per Serving:

• Calories: 383
• Fats: 18g
• Protein: 22g
• Carbs: 31g
• Fiber: 2g
• Sugar: 5g