Hitting a high-protein goal in your diet can be tough, but rewarding. These high protein recipes under 500 calories are a chance to bulk up your muscle, reduce fat, and support your body..

Whatever your reasons for eating a high protein diet, one thing’s for sure; it’s doubly tough to stick within a certain calorie count if you’re cranking up the protein.

That’s what this list is all about. For the next few minutes, you and I will explore twenty-seven high protein recipes under 500 calories.

I encourage you to tweak these recipes to suit your unique protein or calorie needs as you go, and I guarantee each one is as delicious as the last. Let’s dive right in!

1. Pineapple BBQ Chicken with Bacon

Source: allnutritious.com

First up: Sweet, smoky, and savory… this chicken dish is everything you could want and more. I pull this recipe out all the time when I’m stuck for a comforting recipe that still satisfies cravings.

Juicy chicken breasts are smothered in a tangy pineapple BBQ sauce and topped with crispy bacon. A dinner packed with flavor, high in protein, and under 500 calories? Yes, please.

Per Serving:

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

2. Meatballs Pasta Casserole

Source: allnutritious.com

Meatballs are definitely always a tasty option, truly comfort food at its finest, but often time-consuming to make as part of a full meal. This casserole fixes all that.

Imagine juicy meatballs and tender pasta baked together in a cheesy, hearty sauce. Perfect for meal prep or a cozy weeknight dinner, and no one will guess it’s this healthy.

Per Serving:

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

3. Creamy Chicken with Sun-Dried Tomatoes

Source: allnutritious.com

Next up, the kind of midweek indulgence that every harried home cook deserves. This creamy chicken dish is packed with tender chicken breasts, with bursts of delicious sundried tomatoes.

This is a one-pan wonder you won’t hesitate to put on repeat, especially when you’re keen on something fancy to get you through the week.

Per Serving:

• Calories: 387
• Fats: 24g
• Protein: 33g
• Carbs: 11g
• Fiber: 1.7g
• Sugar: 1.9g

4. Instant Pot Stuffed Peppers

Source: allnutritious.com

Move aside stove, it’s time for the Instant Pot to take center stage. This is the ultimate all-in-one meal and easily comes in under 500 calories, so it’s a great option for a busy day.

Picture it: stuffed peppers packed with seasoned ground meat, rice, and hearty vegetables. All cooked to perfection, this is a filling option you can be assured your whole family will love.

Per Serving:

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

5. Broccoli Bacon Cheddar Chicken

Source: allnutritious.com

Everything’s better with bacon, right? This particular broccoli and cheddar chicken bake falls solidly into that category. This high-protein dish is only aided with the addition of bacon.

The crunchy saltiness blends beautifully with the melted cheese, turning this into a high protein dish comforting enough to satisfy any picky eater.

Per Serving:

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

6. Burger in a Bowl

Source: allnutritious.com

Takeout is a difficult craving to resist, but with this burger in a bowl recipe you’ll be well-equipped to enjoy your favorite flavors without hitting a drive thru.

This delicious bowl features everything you’d find in your favorite burger, entirely customizable to suit your tastes, just without the bun. Plus, it slides in easily under 500 calories.

Per Serving:

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

7. Keto Fried Chicken Tenders

Source: allnutritious.com

Chicken tenders are a comfort food staple, and excellent if you’re seeking something high protein. They’re great as a snack or even as a main dish at dinner.

That said, they’re usually covered in breadcrumbs, which can handily increase the calorie count. That’s why this keto-friendly breading is the best way to give you the same satisfaction, carb-free.

Per Serving:

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

8. Lemon Chicken Piccata

Source: allnutritious.com

A tasty chicken piccata is a great midweek staple, and excellent if you’re after a high protein dish. The tangy lemon, capers, and rich sauce really turn this into something special.

The dish is elegant enough to feature in your next dinner party, but simple enough to make on a weeknight. What’s not to love?

Per Serving:

• Calories: 433
• Fats: 35g
• Protein: 24g
• Carbs: 7.1g
• Fiber: 2.5g
• Sugar: 2.3g

9. Chicken Broccoli Bake

Source: allnutritious.com

Next up, a delicious chicken and broccoli bake packed to the gills with comforting cheese sauce. This is loaded with tender pieces of chicken and broccoli, and the luscious sauce brings it together.

If you want to make it your own, play around with the spices to your desired effect. It’s absolutely delicious with a bit of paprika.

Per Serving:

• Calories: 354
• Fats: 24g
• Protein: 26g
• Carbs: 8.9g
• Fiber: 2.4g
• Sugar: 2.8g

10. Shrimp Buddha Bowls

Source: allnutritious.com

Meet your new favorite weeknight dinner. With juicy shrimp, vibrant veggies, and perfectly cooked rice or quinoa, this bowl has it all. Crunch, spice, and satisfying protein. All under 500 cals.

Bonus? It’s meal prep-friendly and tastes just as good on day three as it does fresh.

Per Serving:

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

11. Keto Cheesy Philly Casserole

Source: allnutritious.com

I’ve always been a fan of a great Philly cheesesteak sandwich, but it’s not always the lowest calorie option. That’s where this tasty recipe comes in.

All the flavor of your favorite Philly cheesesteak, minus the guilt. Think tender beef, gooey cheese, and perfectly sautéed veggies all baked to perfection. Sign me up.

Per Serving:

• Calories: 338
• Fats: 22g
• Protein: 28g
• Carbs: 6.7g
• Fiber: 1.3g
• Sugar: 2.6g

12. Broccoli Cauliflower Casserole

Source: allnutritious.com

When the craving for creamy hits but you want to keep it light, this veggie-packed bake comes to the rescue. It’s definitely a great way to get your family on board

Loaded with cheesy goodness and lots of fiber, it’s proof that healthy food doesn’t have to be boring.

Per Serving:

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

13. Teriyaki Chicken Casserole

Source: allnutritious.com

Next up, say hello to your own personal slice of heaven. This is a recipe I reach for when I need something I know will land with whoever is sitting down to dinner.

Savory, sweet, and a little sticky, this all-in-one teriyaki bake has chicken, veggies, and a touch of rice for balance. A go-to option when you want big flavor with minimal effort.

Per Serving:

• Calories: 428
• Fats: 3.7g
• Protein: 35g
• Carbs: 64g
• Fiber: 2.9g
• Sugar: 20g

14. Keto Jalapeno Popper Casserole

Source: allnutritious.com

A lot of the time, it’s the speed and convenience of takeout that tempts us more than anything else. So, when you’ve got a recipe this easy to make, takeout just loses its shine.

After all, who needs takeout when you’ve got this cheesy, spicy masterpiece? This will easily kick your cravings to the curb without sneaking past 500 calories.

Per Serving:

• Calories: 438
• Fats: 31g
• Protein: 34g
• Carbs: 5.4g
• Fiber: 0.6g
• Sugar: 2.1g

15. Keto Chicken Cauliflower Casserole

Source: allnutritious.com

I’ve found one of the best ways to sneak something healthy into a dish is to lean into cauliflower. This nutrient-rich vegetable blends in with its surroundings fairly easily.

For example, in this delicious chicken casserole, it’s the perfect choice to add some creaminess without alerting anyone to the presence of a lot of vegetables. Great for picky eaters!

Per Serving:

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

16. Low Carb Cheeseburger Soup

Source: allnutritious.com

If you’ve never tried a cheeseburger soup before, you’re in for a treat. This isn’t just a meal designed to taste like your favorite takeout, it’s meant to be as convenient as possible.

The soup is quick to prepare and simmers with untold flavor, as cozy as anything. Great for winter nights when you need something soothing!

Per Serving:

• Calories: 418
• Fats: 32g
• Protein: 27g
• Carbs: 4.8g
• Fiber: 0.5g
• Sugar: 2.2g

17. Salmon Stir Fry

Source: allnutritious.com

Next up, get your omega-3s the tasty way with this quick and colorful stir-fry. It’s not always easy to incorporate salmon into your diet, but this stir fry makes it simple.

Just picture it: juicy salmon chunks paired with a rainbow of veggies, all piled atop your carb of choice.

Per Serving:

• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g

18. Honey Garlic Shrimp Meal Prep

Source: allnutritious.com

I’ve always been a fan of shrimp, and this preparation is one of my favorites. The honey naturally makes the shrimp extra tender.

Quick, delicious, and a little sweet, these honey garlic shrimp are perfect for make-ahead meals. Serve over a bed of rice or a pile of greens, and you’ve got lunch or dinner covered for days.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

19. Beef Protein Bowl

Source: thedizzycook.com

With ‘protein’ in the name, is it any wonder that this lean beef protein bowl is bursting with just that? Not to mention, it’s bursting with bold spices.

Bonus: the customizable toppings let you get as creative as you like, no holds barred. Excellent if you’re craving something that will let you clean out your pantry at the same time.

Per Serving:

• Calories: 485
• Fats: 34g
• Protein: 34g
• Carbs: 11g
• Fiber: 4g
• Sugar: 6g

20. Air Fryer Frittata

Source: basicswithbails.com

I love a good frittata, especially considering how easy they are to make. This one uses an air fryer instead of your oven, packing it to the gills with protein-rich eggs, veggies, and add-ins.

This is a great option if you want a quick breakfast or a light lunch (and proof that healthy food can be downright delicious, too).

Per Serving:

• Calories: 378
• Fats: 26g
• Protein: 29g
• Carbs: 7g
• Fiber: 4g
• Sugar: 2g

21. Stuffed Spaghetti Squash

Source: hellofrozenbananas.com

Craving a big bowl of pasta but watching your calories? Swap the noodles for spaghetti squash! This is an underappreciated vegetable in my opinion, and well worth a try.

Topped with a rich turkey bolognese sauce, this dish delivers comfort food vibes with a healthy twist. Nothing better than that, right?

Per Serving:

• Calories: 439
• Fats: 15g
• Protein: 34g
• Carbs: 47g
• Fiber: 11g
• Sugar: 21g

22. Lemon Basil Pasta

Source: inthekitch.net

If you’re after something tasty and low effort, I’ve got a great pasta dish for you. This light and vibrant pasta is a total game changer, and easy to drop into the middle of your week.

A squeeze of fresh lemon and fragrant basil gives it a fresh, summery flavor, while a sprinkle of grated Parmesan and a lean protein of choice make it a well-rounded meal.

Per Serving:

• Calories: 465
• Fats: 25g
• Protein: 30g
• Carbs: 27g
• Fiber: 1g
• Sugar: 2g

23. Savory Cottage Cheese Bowls

Source: stemandspoon.com

Cottage cheese bowls are great as they are, but this one just got a gourmet makeover. Packed with fresh herbs and topped with all your savory favorites, this will keep you full all day.

While it’s low on carbs, this dish doesn’t skimp on flavor, and you can easily enjoy it at any time of day.

Per Serving:

• Calories: 272
• Fats: 13.1g
• Protein: 30g
• Carbs: 9g
• Fiber: 3g
• Sugar: 2g

24. Shrimp and Cabbage Stir Fry

Source: spoonsofflavor.com

Seeking something new? This shrimp and cabbage combo will put some pep in your step with its zippy soy-ginger sauce and assortment of crispy vegetables.

While the cabbage takes center stage, you can easily incorporate anything you have lying around.

Per Serving:

• Calories: 377
• Fats: 31g
• Protein: 18g
• Carbs: 11g
• Fiber: 2g
• Sugar: 6g

25. Vegan Ramen with Rice Noodles, Tofu, and Vegetables

Source: happykitchen.rocks

Who doesn’t want a cozy bowl of ramen to get them through the middle of their week? This is proof that a healthy bowl of ramen can be hearty, vibrant, and filling.

The tofu and vibrant vegetables are definitely the stars here, but high-quality noodles really make this dish sing.

Per Serving:

• Calories: 493
• Fats: 11g
• Protein: 23g
• Carbs: 86g
• Fiber: 14g
• Sugar: 30g

26. Cottage Cheese Overnight Oats

Source: hellofrozenbananas.com

Who knew breakfast could taste like dessert and be good for you? Not to mention, be as packed to the gills with protein while being sweet?

These creamy overnight oats feature protein-packed cottage cheese, fresh fruit, and a drizzle of honey for a nutritious start to your day. Super simple, and absolutely delicious.

Per Serving:

• Calories: 397
• Fats: 10g
• Protein: 19g
• Carbs: 58g
• Fiber: 8g
• Sugar: 23g

27. Bison Meatloaf

Source: inthekitch.net

Finally, let’s end our list with something extra interesting: bison. This is an extremely protein-rich meat option, and while it might be a little outside of what you’re used to, it’s well worth a try.

Be free with the spices in this one, the bison meat can take the extra flavors! Serve with your favorite roasted side dishes, and you’ll have a dish the whole neighborhood will come running for.

Per Serving:

• Calories: 413
• Fats: 27g
• Protein: 33g
• Carbs: 8g
• Fiber: 2g
• Sugar: 3g