When it comes to creating a high-quality diet, one of the most important things to include is a lot of protein! Enjoy these low carb high protein meals under 500 calories!
Whether you’re vegetarian or a meat-lover, eating protein is vital.
It provides the building blocks for healing, muscle growth, and a variety of other essential processes in your body. And if you’re watching your calories, it can feel tough to eat enough protein!
Don’t worry, there’s a way to make sure you’re feeding your body what it needs. Stick around as I review twenty-seven low-carb, high-protein meals under 500 calories.
1. Creamy Chicken with Sun-Dried Tomatoes
Sundried tomatoes are like my secret weapon ingredient. Because they’re dried, there’s so much flavor packed into such a small surface area. They’re a great way to pack a dish with taste!
This high protein low carb meal is a wonderful one-pot meal with tons of protein in every bite.
Per Serving:
• Calories: 387
• Fats: 24g
• Protein: 33g
• Carbs: 11g
• Fiber: 1.7g
• Sugar: 1.9g
2. Baked Crack Chicken
‘Crack’ chicken really lives up to its name, because it’s incredibly addictive. The good news is, this high-protein recipe is also balanced and affordable, making it a great family staple.
You can make this as your main dish for any meal, and you’ll have everyone else who’s coming to dinner rushing to the table from the smell alone.
Per Serving:
• Calories: 445
• Fats: 25g
• Protein: 48g
• Carbs: 3.9g
• Fiber: 0.5g
• Sugar: 1.3g
3. Chicken Mozzarella Bake
Love chicken parmesan, but don’t want the carbs or the cook time? Here’s a quick and easy casserole version that will give you all those same flavors!
This chicken mozzarella bake is one of my go-to comforting meals when I have no time to cook on a weeknight. 40 minutes to cook, with just 10 minutes of prep time, this is a real help!
Per Serving:
• Calories: 395
• Fats: 18g
• Protein: 50g
• Carbs: 6.2g
• Fiber: 1.3g
• Sugar: 2.1g
4. Keto Chicken Cauliflower Casserole
Did you know that chicken with cauliflower can taste like magic in a casserole? Well, this dish proves just that.
I loved making it. It’s very comforting, filling, high in protein yet low in carbs. Just how we like it.
Per Serving:
• Calories: 342
• Fats: 27g
• Protein: 21g
• Carbs: 4.6g
• Fiber: 0.6g
• Sugar: 1.5g
5. Low Carb Cheeseburger Soup
We all have times when we’re just craving a cheeseburger but don’t want the carbs. Well, this comforting bowl of soup is the solution.
It’s a simple dinner anyone can make and enjoy. Delicious, full of flavors, and so filling.
Per Serving:
• Calories: 418
• Fats: 32g
• Protein: 27g
• Carbs: 4.8g
• Fiber: 0.5g
• Sugar: 2.2g
6. Baked Salmon with Avocado Mash
I’m a huge fan of incorporating salmon into your regular diet. It’s an excellent source of protein and amino acids, providing a ton of omega-3 on top of everything else.
In short, this is brain food, and it’s super easy to prepare! This baked salmon recipe is one of my go-to methods.
Per Serving:
• Calories: 463
• Fats: 35g
• Protein: 28g
• Carbs: 12g
• Fiber: 7.5g
• Sugar: 1.6g
7. Chicken Broccoli Bake
Chicken, broccoli, and cheese. Nothing beats this combination! The lean chicken is a great way to get all that protein in, the broccoli adds fiber and nutrients, and the cheese is just for the soul.
Not only is this a well-balanced meal, but it’s also super easy to prepare. Awesome for busy weeknights!
Per Serving:
• Calories: 354
• Fats: 24g
• Protein: 26g
• Carbs: 8.9g
• Fiber: 2.4g
• Sugar: 2.8g
8. Keto Cauliflower Ziti
Finally, let’s cap off the list with a classic comfort dish hailing from Italy. This is a delicious cauliflower ziti that’s packed with protein.
Thanks to the delicious flavors and melted cheese, this is an easy crowd-pleaser the whole family will love.
Per Serving:
• Calories: 364
• Fats: 20
• Protein: 30g
• Carbs: 17g
• Fiber: 4.1g
9. Creamy Tomato Chicken Skillet
I love a creamy one-pot meal as much as the next person, but what if you want to make it a little more balanced? Rather than a standard cream sauce, lean into a tomato-based creamy sauce.
This helps your meal feel richer and more interesting, which can help it appeal to any little ones in the home.
Per Serving:
• Calories: 478
• Fats: 22g
• Protein: 56g
• Carbs: 12g
• Fiber: 3.2g
• Sugar: 6.2g
10. Southwest Breakfast Burrito
Source: fitmomjourney.com
Breakfast is sorted with this absolutely delicious low-carb breakfast burrito. Rather than using standard tortillas, this recipe uses a low-carb variety. But you can also make yours at home!
This high protein low carb breakfast includes all the flavors you know and love from the Southwest flavor palette, and is a great way to kick off your day.
Per Serving:
• Calories: 201
• Fats: 9g
• Protein: 14g
• Carbs: 8g
• Fiber: 4g
• Sugar: 2g
11. Ground Beef Stuffed Zucchini Boats
Source: masalaherb.com
I will never stop talking about zucchini boats! They’re versatile, healthy, and a great way to incorporate vegetables into your diet while keeping your meals fun.
These ground beef stuffed zucchini bites are packed with cheese and tomato. While they are low carb, they feel like you’re chowing down on the best lasagna in the world.
Per Serving:
• Calories: 359
• Fats: 26g
• Protein: 22g
• Carbs: 11g
• Fiber: 3g
• Sugar: 5g
12. Mahi Mahi with Lemon Garlic Sauce
Source: theforkedspoon.com
Mahi mahi is a delicious white fish packed to the gills (pun intended) with protein. I love working with this fish because it’s so versatile, and tastes delicious with barely any additional ingredients.
This lemon garlic sauce is the perfect way to highlight this fish’s delicious flavor without adding any extra carbs to the meal. Make sure to pair it with a filling side dish!
Per Serving:
• Calories: 256
• Fats: 16g
• Protein: 21g
• Carbs: 7g
• Fiber: 2g
• Sugar: 1g
13. Pizza Bowls
Source: thefoodblog.net
Craving a delicious pizza but not a fan of the crust? These pizza bowls are the way to go! This is essentially like creating your favorite pizza in a bowl without the crust involved.
I recommend going crazy on the vegetables with this one, since you won’t taste most of them anyway. A great way to get kids to eat their veges!
Per Serving:
• Calories: 362
• Fats: 27g
• Protein: 22g
• Carbs: 9g
• Fiber: 2g
• Sugar: 6g
14. Keto Chicken Cabbage Casserole
Source: prepareandnourish.com
Cabbage has a bad reputation, but I put that down to bad preparation. Most of the time, cabbage is a filling, nutrient-rich, and affordable vegetable you can fold into any meal!
This chicken and cabbage casserole is a great example. With a layer of tasty cheese on top, this is a home run for a family weeknight meal.
Per Serving:
• Calories: 288
• Fats: 20g
• Protein: 19g
• Carbs: 7g
• Fiber: 2g
• Sugar: 3g
15. 4-Ingredient Mediterranean Stuffed Salmon
Source: theroastedroot.net
Salmon is one of the best fish you can include in a low-carb, high-protein diet. It’s packed with protein, brimming with essential amino acids, and absolutely delicious besides.
This is a quick and easy 4-ingredient stuffed salmon perfect for both weeknight dinners and fancy dinner parties.
Per Serving:
• Calories: 213
• Fats: 14g
• Protein: 28g
• Carbs: 5g
• Fiber: 1g
• Sugar: 3g
16. Crustless Skillet Pizza
Source: prepareandnourish.com
Boost your protein intake while taking care of those takeout cravings with this delicious skillet pizza! This uses a chicken breast as the base, topping it with all the pizza flavors your heart desires.
I love this recipe because it’s incredibly versatile. Whip it up in half an hour on any night of the week, with whatever you have in the fridge.
Per Serving:
• Calories: 407
• Fats: 18g
• Protein: 51g
• Carbs: 11g
• Fiber: 3g
• Sugar: 6g
17. Keto Shrimp Creole with Cauliflower Rice
Source: bebraveandbloom.com
Looking for a little soul food to warm your heart this week? This keto-friendly shrimp creole pairs with fragrant cauliflower rice to create the perfect bowl of comfort food.
This is a great go-to recipe if you’re a fan of Southern cuisine.
Per Serving:
• Calories: 260
• Fats: 16.7g
• Protein: 18.4g
• Carbs: 10.9g
• Fiber: 2.3g
• Sugar: 5.7g
18. 5-Spice Chicken with Mushrooms and Veggies
Source: ourlovelanguageisfood.com
Mushrooms and spinach are both excellent vegetables to incorporate into your diet if you’re looking to add protein. Pair them with some lean chicken, and you’ve got a dream dish!
This is high in protein, low in carbs, and full of essential nutrients to give your body what it needs.
Per Serving:
• Calories: 271
• Fats: 10g
• Protein: 37g
• Carbs: 9g
• Fiber: 2g
• Sugar: 4g
19. Keto Chili
Source: wholesomeyum.com
If you’re anything like me, then you can’t go past a bowl of warm chili. Sitting down with one of these on a cold winter night is one of life’s true pleasures.
That’s why this keto chili is so great. Enjoy it on its own or over a bowl of cauliflower rice for a hearty, easy, flavorful dinner.
Per Serving:
• Calories: 306
• Fats: 21g
• Protein: 23g
• Carbs: 13g
• Fiber: 3g
• Sugar: 5g
20. Keto Spaghetti
Source: ketofocus.com
Did you know that they make keto-friendly spaghetti? This recipe uses either hearts of palm or shirataki noodles that take almost no effort to prepare. You don’t even have to boil them!
Top those noodles with a delicious Bolognese for a weeknight game changer.
Per Serving:
• Calories: 336
• Fats: 25.3g
• Protein: 17g
• Carbs: 9.4g
21. Eggplant Lasagna
Source: wholesomeyum.com
Lasagna is arguably one of the best meals ever created by humankind. That said, it’s usually packed to the gills with carbohydrates, but that changes today!
Embrace complex carbohydrates and rich protein with this eggplant lasagna. This is a great way to feed the family for a couple of days while making sure everyone gets their vegetables in.
This would make a great low carb meal prep option!
Per Serving:
• Calories: 426
• Fats: 30g
• Protein: 30g
• Carbs: 9g
• Fiber: 3g
• Sugar: 4g
22. Low Carb Chicken Patties
Source: fittoservegroup.com
While ground beef patties are delicious, they’re not always on the cards. But these low-carb chicken patties are a great way to use some leftover chicken breasts!
Simply flavor, blitz, and cook again for a great base for your next keto burger.
Per Serving:
• Calories: 170
• Fats: 9.9g
• Protein: 15.8g
• Carbs: 1.7g
• Fiber: 0.1g
• Sugar: 0.1g
23. Beef Pot Roast Soup
Source: ketocookingwins.com
Looking for something quick, simple, and heart-warming? This low-carb and paleo beef pot roast soup is just the thing. It’s the perfect way to transform a cheap cut of beef into a luxurious stew.
You can make this high protein low carb soup in a pot on the stovetop or in your Instant Pot, whichever suits you best.
Per Serving:
• Calories: 158
• Fats: 7g
• Protein: 18g
• Carbs: 7g
• Fiber: 2g
• Sugar: 4g
24. Garlic White Wine Instant Pot Chicken Thighs
Source: creativegreenliving.com
Give your chicken thighs an instant flavor boost with this Instant Pot recipe! White wine, mushrooms, and lemon are the perfect trio of ingredients to build a tasty meal.
This high protein low carb dinner recipe won’t take you any longer than 30 minutes, mushrooms included, so you have a built-in side dish.
Per Serving:
• Calories: 288
• Fats: 11.9g
• Protein: 14.8g
• Carbs: 6.9g
• Fiber: 1g
• Sugar: 3.5g
25. Text-Mex Beef Casserole
Source: ketocookingwins.com
Who doesn’t love a casserole? This lazy weeknight classic relies on Tex-Mex flavors and an abundance of ground beef to help you hit your macros.
This is a meal the kids will love from the very first bite, so it’s also a great choice for family-friendly cooking.
Per Serving:
• Calories: 306
• Fats: 19g
• Protein: 29g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
26. Pizza Chicken Skillet
Source: cookathomemom.com
Rather than whipping up a standard baked chicken casserole, here’s a skillet or stove-top option to achieve the same results even faster.
Bring your family into the cook and let them assemble their favorite pizza toppings to make the meal extra special.
Per Serving:
• Calories: 448
• Fats: 24g
• Protein: 48g
• Carbs: 6g
• Sugar: 1g
27. Slow Cooker Mexican Chicken
Source: thetopmeal.com
When I think of weeknight cooking, my mind immediately goes to my slow cooker. It’s a great way to minimize prep time while maximizing flavor.
Plus, it turns even the cheapest ingredients into delicious morsels! That’s the case for this tasty slow cooked Mexican chicken.
Per Serving:
• Calories: 227
• Fats: 13g
• Protein: 20g
• Carbs: 6g
• Fiber: 1g
• Sugar: 3g
28. Instant Pot Lemon Garlic Chicken
Source: nourishplate.com
Break out your Instant Pot to create this deliciously charred, fragrant lemon garlic chicken. Ready in under thirty minutes, this is the perfect choice for a hectic week night.
Pair this with your favorite vegetable side dish for a balanced, well-rounded meal that hits all of your macros.
Per Serving:
• Calories: 369
• Fats: 16g
• Protein: 49g
• Carbs: 5g
• Fiber: 1g
• Sugar: 1g
29. Keto Shrimp Scampi with Zucchini Noodles
Source: theroastedroot.net
Shrimp scampi is absolutely delicious, but it also tends to be high in carbs. This recipe gets around that by using zucchini noodles rather than standard spaghetti.
That way, you get a high-protein dish that tastes just as good as the original, but is even better for you. Sign me up!
Per Serving:
• Calories: 321
• Fats: 23g
• Protein: 17g
• Carbs: 8g
• Fiber: 2g
• Sugar: 4g
And there you have it! Twenty-seven delicious, practical meals that meet your calorie requirements while giving your body all the protein it needs to thrive.
From Instant Pot lemon garlic chicken to baked ‘crack’ chicken, there are so many different ways to keep your meals interesting while meeting your macros. Plus, every option was affordable and weeknight-friendly.
Which of these meals caught your eye? Let me know in the comments below, and I’ll see you in the next one!