I’m always chasing that magic combo of low calorie and high protein.

Under 400 calories with at least 20g of protein just works for me. It keeps me full without going over my numbers.

So here’s my list of low calorie high protein dinners that hit both marks. I lean on these constantly during busy weeknights.

My favorite is the Crockpot Mississippi Chicken at number 19. Ranch seasoning and tangy pepperoncini make it taste way more indulgent than it actually is.

1. Fajita Chicken Casserole

Tired of the same dinner options? I get you!

When I need something quick and delicious, I rely on this fajita chicken casserole.

Tender chicken, vibrant bell peppers, and gooey mozzarella make this a household favorite. It’s gluten-free, low-carb, and easily modified for dietary needs.

Minimal prep, one dish, maximum flavor.

Per Serving:

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

2. Lazy Pesto Chicken Bake

When I want to relax but have a hungry clan to feed, out comes this lazy recipe.

It requires minimal effort, no fancy cooking skills, and uses basic ingredients you probably already have in your pantry or fridge – less stress, and no rushing to the store.

Impress with a tempting dish of tender chicken cooked in rich, herby basil pesto, all topped with gooey mozzarella cheese.

Per Serving:

• Calories: 347
• Fats: 18.3g
• Protein: 40.1g
• Carbs: 2.5g
• Fiber: 0.3g
• Sugar: 0.7g

3. Balsamic Chicken with Root Veggies

I love a dinner that basically cooks itself. This one roasts chicken with root vegetables in a tangy balsamic glaze, all on a single pan. At just under 386 calories and 26g of protein, it’s an easy match for this low calorie, high protein roundup.

I threw this together once during a busy week while hosting my cousin at my Airbnb. We were both exhausted from sightseeing all day, so a low-effort dinner felt like exactly what we needed. The sweetness of the roasted veggies against the tangy chicken made it feel like more effort than it actually was.

This recipe fits the roundup because it keeps calories in check without skimping on comfort. Root vegetables add heartiness while the balsamic glaze keeps every bite interesting. I think it’s a great option for anyone who wants a filling dinner that still stays light.

Per Serving:

• Calories: 385.97
• Fats: 2.65g
• Protein: 26.46g
• Carbs: 16.6g
• Fiber: 3.12g
• Sugar: 5.28g

4. Southwest Chicken Casserole

Enjoy cozy, southwest flavor that delivers smoky paprika, tangy salsa, sweet corn, fiber-rich beans, a hint of chili, and melted cheese, in a high protein dish.

This high protein high fiber recipe is so easy to make that I have it on repeat for weeknight dinners. It’s also a casserole dish, so the oven does all the work while you enjoy a little downtime.

Per Serving:

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

5. Crockpot Turmeric Chicken Soup

Here’s a great twist on classic chicken soup. I use turmeric to add a warm, earthy flavor and a beautiful pop of golden color.

Tender chicken slowly simmers with carrots, celery, and onions to create a soothing soup that’s perfect when you want something simple and satisfying.

And here’s the lazy part – leave everything simmering in the crockpot while you get on with your day. With 29g of protein per serving, you’ll come home to a wholesome, satisfying dinner that’s ready and waiting.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

6. Crockpot Turkey Chili

I always turn to this chili when the weather turns cold. Ground turkey simmers with beans, corn, and bold spices until it becomes rich and hearty. At 345 calories and 29.4g of protein, it’s a satisfying fit for this high protein, low calorie list.

I made a big pot of this for my family on a particularly freezing night when nobody wanted to cook. Everyone built their own bowl with different toppings, and it turned into a fun little dinner instead of a chore. The fiber from the beans kept us full for hours afterward.

This chili belongs on the roundup because it proves comfort food can still hit your macros. It’s spicy, filling, and easy to portion for meal prep. For anyone chasing high protein without piling on calories, I think this one is a real winner.

Per Serving:

• Calories: 345
• Fats: 11.2g
• Protein: 29.4g
• Carbs: 35.8g
• Fiber: 9.6g
• Sugar: 8.2g

7. Baked Shrimp and Broccoli Foil Packs

Foil pack dinners = instant stress relief.

These shrimp and broccoli packets come together in minutes, locking in juicy, garlicky flavor with almost no cleanup. Just pop them in the oven, and you’ve got a delish, protein-packed dinner ready to go.

Best part? The foil gets tossed out, so no piles of pans waiting to be cleaned.

Per Serving:

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

8. Chicken Mozzarella Bake

When you’re craving for cheesiness and Italian flavor without the carbs, this mozzarella chicken bake is just for that. So simple to make, yet so delicious.

Tomatoey, herby, cheesy, and full of protein. It will fill you up and keep you satisfied. I loved making it because it’s a one pan dinner, and there is nothing quite as satisfying as making a dinner that’s just that!

Per Serving:

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

9. Crockpot Sesame Chicken

It’s easy to bring some of your favorite Asian flavors into your kitchen wth just a crockpot. This is a high protein dinner thaat packs 45g of protein in just 405 calories.

I personally love serving this sesame chicken with a nice salad or rice. Keep it low calorie and high-protein with delicious, light veggies. Yumm!

Per Serving:

• Calories: 405
• Fats: 14.8g
• Protein: 45.2g
• Carbs: 20.6g
• Fiber: 0.9g
• Sugar: 16.4g

10. Hawaiian Chicken Sheet Pan

Let me take you on a Hawaiian getaway with chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce.

This is an easy-to-make, one-pan, delicious high-protein dish that’s the perfect balance between sweet, savory, and smoky.

To make it more exotic, you can use mango instead of pineapple, and add other veggies like  zucchini, snap peas, or broccoli.

Per Serving:

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

11. Garlic Parmesan Chicken Bake

This recipe is like a good friend, creating calm out of chaos when time is short and dinner is nowhere to be seen.

In just 20 minutes, you’ll serve up a delish dish of juicy, tender chicken breasts with a crispy garlic parmesan topping, parsley, paprika, onion, and a spine-tingling hint of citrusy, tangy lemon.

Per Serving:

• Calories: 295
• Fats: 19g
• Protein: 26g
• Carbs: 6g
• Fiber: 1.1g
• Sugar: 0.5g

12. Chicken Broccoli Bake

My chicken broccoli bake is a fab lazy girl dish and a great way to add nutritious veggies to dinner – without the kids knowing.

Each bite is a tasty mouthful of tender, perfectly seasoned chicken breast, fresh broccoli, and creamy cheesy goodness. It’s so easy to make and a great choice when you’re low on energy and need a boost.

Per Serving:

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

13. Crockpot Chicken Tacos

Making tacos may not sound like a lazy experience, but when you see ‘crockpot’, you’ll know that it will do all the hard work for you.

It’s healthy and delicious and doesn’t rely on frying and grilling like most taco recipes. Top your tacos with avocados, guacamole, sour cream, or Greek yogurt for that classic Tex-Mex flavor.

Per Serving:

• Calories: 201
• Fats: 9.4g
• Protein: 21g
• Carbs: 15.5g
• Fiber: 10.7g
• Sugar: 2.6g

14. Mexican Cheesy Chicken Skillet

Bring all the Mexican flavors into your cuisine with this meal. A mix of savory, spice, and creamy – all in one pan. 

This keto Mexican skillet dinner is creamy, loaded with flavor, and with a spicy kick that is going to make you crave more. And what makes this meal even better is how easy it is to make.

Per Serving:

• Calories: 324
• Fats: 22g
• Protein: 22g
• Net Carbs: 7.4g

15. Air Fryer Salmon

If you have an air fryer, then I don’t need to tell you how convenient it is to use one! Air fryer salmon is delicious, moist, and glazed to perfection. Not to mention, it’s a breeze to make.

Pair this air fryer salmon with anything that takes your fancy. I recommend a side of salted greens!

Per Serving:

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

16. Salsa Fresca Chicken Bake

When you’re craving Mexican flavors, don’t settle for takeout. This lazy recipe will delight your taste buds with a fresh zing of salsa fresca, seasoned chicken, and gooey cheese.

It’s also high in protein, low in carbs, gluten-free, and low in calories. A great choice for a busy weeknight or a special occasion. And, it’s a one-pan meal!

Per Serving:

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

17. Cottage Cheese Pasta

Feeling lazy? Say goodbye to long cooking marathons, this dinner is fast, filling, and protein-rich.

Creamy and wholesome, this pasta recipe is going to become your next comfort food dish. The secret – a combo of rigatoni, savory chicken mince, and silky-textured, creamy marinara-cottage cheese.

Serve it solo, or pair it with oven-roasted zucchini, cherry tomatoes, or Brussels sprouts.

Per Serving:

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

18. Buttered Cod

This recipe ticks all the boxes for a lazy answer to a high-class meal. It’s fancy, easy to make, and always impresses guests.

The cod is soft, buttery, zesty, and garlicky, best served with a quick fresh salad of mixed greens, cherry tomatoes, and a light vinaigrette. Everyone will think you spent hours in the kitchen!

Per Serving:

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

19. Crockpot Mississippi Chicken

Crockpot = more me-time. Yay! And, I still get to serve up a delicious, healthy, protein-packed dinner.

Filled with juicy, tender chicken infused with ranch seasoning, savory gravy, and tangy pepperoncini, your family will be coming back for more. It takes 10 minutes to prep, and the crockpot does all the hard work.

Per Serving:

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

20. Broccoli Bacon Cheddar Chicken

The best lazy dishes are created when you just throw everything together and still end up with a scrumptious meal.

Imagine serving up the goodness of broccoli, the savory delight of bacon, and the creamy texture of cheddar, all mixed with a tender, juicy chicken breast. It’s so easy with this recipe and I guarantee you’ll impress the family.

Per Serving:

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

21. Mediterranean Stuffed Salmon

Do you want an ooh-la-la dish to impress guests? But you don’t want to spend the day cooking?

My Mediterranean stuffed salmon will have them thinking you ordered from a fancy restaurant. It’s a high-end dish of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta. All made in a jiffy.

Per Serving:

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