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20 Low Carb High Protein Meals

On a low-carb diet but need your protein? These low-carb, high-protein recipes are delicious, healthy, and fun to make.

low carb high protein meals

Are you trying to lose some weight? If so, a low-carb diet may be the way to go.

That is because reducing your carbs can reduce your appetite. This, in turn, helps you lose weight.

But do you know what else can reduce your appetite? Eating a diet that is also high in protein.

Of all the macronutrients, protein reduces your appetite the most. Also, eating a high-protein diet boosts your metabolism.

So, today, I’m sharing 20 Low Carb High Protein Meals to help you turbocharge your weight loss.

Let’s dig in!

1. Baked Crack Chicken

crack chicken

Do you have company coming over? Serve them this.

The combination of tender chicken breast, crispy bacon, cream cheese, and cheddar cheese is simply addictive. Your guests will go gaga over it.

And you will be so in love with it too. That’s because it takes only 20 minutes to prep.

So, you can spend less time in the kitchen and more time with your guests.

To fancy it up, be sure to serve it on lovely dinner platters. These dinner platters are a great option.

They are made with durable porcelain, making them dishwasher and oven-safe.

And to balance the dish, serve with some steamed broccoli. Bon appetit!

Per Serving:

  • Calories: 445
  • Fats: 25g
  • Protein: 48g
  • Carbs: 3.9g
  • Fiber: 0.5g
  • Sugar: 1.3g

2. Creamy Chicken with Sun-Dried Tomatoes

creamy chicken with sundried tomatoes

Another protein you can’t go wrong with is chicken. But after some time, it can get kind of boring.

This dish is a nice twist on your traditional chicken dinner.

It’s full of yummy Italian flavors, from the Parmesan cheese sauce to the sun-dried tomatoes. It’s a party in your mouth.

To mop up all that tasty sauce, you’ll want to serve it with some noodles. Zucchini noodles are a great low-carb option.

Per Serving:

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

3. Burger in a Bowl

burger in a bowl

Burgers are another favorite. But, the burger buns make them a minefield.

One bun contains close to 19 grams of net carbs. That’s a whole lotta carbs.

This burger in a bowl is all about the fixings. You’ve got nicely browned ground beef, creamy avocado, salty pickle slices, sweet red onions, juicy cherry tomatoes, crispy bacon, and refreshing lettuce.

The burger sauce is the icing on top of the cake, ahem, burger. It’s tangy, sweet, savory, creamy, and has a nice umami flavor.

As an added bonus, this bowl contains a lot of fiber. This makes it even more filling.

Now, this bowl does contain ground beef, which has a high carbon footprint. So, you may want to eat it occasionally.

Per Serving:

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

4. Chicken Mozzarella Bake

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

5. Chicken Broccoli Bake

chicken broccoli bake

When you’ve had a stressful day, you just want to binge-watch your favorite show. And you also want to devour some comfort food.

This chicken broccoli bake is exactly what the doctor ordered. It’s cheesy, creamy, bubbly, and super comforting.

But unlike your typical casserole, it doesn’t contain a lot of carbs. That’s because you’re using broccoli instead of pasta in your casserole.

Besides being low in carbs, broccoli contains fiber, which is good for your digestion. It also contains Vitamins A and C.

It also contains antioxidants, which have several health benefits. So, make sure you eat your broccoli.

What I enjoy most about this dish is that it takes only 35 minutes to make. So, it’s perfect for busy weeknight dinners.

Now, you will need already cooked chicken. So, if you don’t have some, you can just pick up some rotisserie chicken from your local grocery store.

Per Serving:

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

6. Baked Salmon with Avocado Mash

baked salmon with avocado mash

This is now my favorite dinner because it’s so easy to make, it’s so refreshing and filling. Healthy, high in protein, low in carbs, and full of fiber!

The perfect combination of the best things in the world! I’ve made this so many times now, and I think you need to try it, too.

Infused with garlic, cayenne pepper, and lime juice, it makes for a filling yet refreshing meal. Prepped in just 15 minutes!

Per Serving:

  • Calories: 463
  • Fats: 35g
  • Protein: 28g
  • Carbs: 12g
  • Fiber: 7.5g
  • Sugar: 1.6g

7. Mozzarella Stuffed Chicken Breast with Pesto

If you love Mediterranean flavor, this stuffed chicken breast recipe is sure to impress you! Packed with pesto, mozzarella and tomato, it is full of flavor.

This easy chicken recipe makes a great mid-week dinner or a simple yet elegant chicken dish to impress guests, or even a date night meal!

Per Serving:

  • Calories: 619
  • Fats: 29g
  • Protein: 70g
  • Carbs: 14g
  • Fiber: 1.2g
  • Sugar: 9.7g

8. Keto Chicken and Broccoli Stir Fry

Keto Chicken and Broccoli Stir Fry

Do you love Asian cuisine and are just missing all those flavors on the low-carb diet? Give this stir fry a try.

Delicious, flavorful, umami, and so nourishing. With just 8.9g of net carbs per serving. This recipe uses soy sauce, but keep it low sodium with these coconut aminos!

They are a nice gluten-free substitute!

Per Serving:

  • Calories: 318
  • Fats: 12g
  • Protein: 41g
  • Carbs: 12g
  • Fiber: 3.1g
  • Sugar: 1.9g

9. Keto Pork Chops with Asparagus

keto pork chops

This garlicky, moist pork chop recipe is so easy to make and delicious. Buttery, flavorful, and so yummy!

Asparagus goes perfectly with this little meal, but you can use any other vegetable as well. With just 4g of Net carbs and a whopping 44g of protein per serving, this is the perfect dish for a low carb high protein life!

This is best cooked on an iron skillet like this. The flavors will really come through and the meet will cook well.

Per Serving:

  • Calories: 748
  • Fats: 61g
  • Protein: 44g
  • Carbs: 7.1g
  • Fiber: 3.1g
  • Sugar: 2.3g

10. Keto Breakfast Sandwich

keto breakfast sandwich

Sometimes all you want is a sandwich, but having one is pretty much a no-no on a keto diet.

Here is a quick solution – a breakfast sandwich with meat, avocado, and eggs. Delicious, moist, filling, and so flavorful.

Undoubtedly, it’s one of the best sandwiches I’ve eaten in my entire life that just satisfies that inner ick!

Per Serving:

  • Calories: 664
  • Fats: 51g
  • Protein: 43g
  • Carbs: 7.8g
  • Fiber: 4.7g
  • Sugar: 1.4g

11. Keto Chicken Salad

Keto Chicken Salad


Chicken salad sandwiches are good and all. But because of all the carbs from the bread, they can put you in a snooze fest.

This keto chicken salad is great for workday lunches. And because it contains only 1 gram of net carbs, you won’t be afraid of falling asleep at work.

It’s creamy, savory, and tangy. And in addition to using chicken breasts, you’ll be using Greek yogurt and hard-boiled eggs too.

So, you’re getting loads of protein. To cook up the chicken, use this instant pot, it will make the cooking process so much easier!

Besides being rich in protein, Greek yogurt also contains calcium. It is also chock-full of probiotics, which help boost your immune system.

Probiotics may even help you lose weight. So, eat up that Greek yogurt.

Per Serving:

  • Calories: 88
  • Fats: 3.4g
  • Protein: 12g
  • Carbs: 1.3g
  • Fiber: 0.3g
  • Sugar: 0.9g

12. Keto Salmon & Asparagus

Keto Salmon & Asparagus


We’re all so busy during the day. And when you get back home, you don’t want to spend hours in the kitchen making dinner.

This salmon & asparagus dish is perfect for your busy lifestyle. It takes only 20 minutes to make.

And since it’s a sheet pan dish, you’re not stuck with tons of pots and pans. You just eat, then relax.

Besides being easy to make, it tastes great too. Tender, flaky salmon and crispy asparagus is topped with a garlicky butter sauce- healthy eating doesn’t get much better than this.

Besides being tasty, salmon is quite healthy. It contains tons of heart-healthy omega-3s.

It is also rich in brain-boosting B vitamins. And it is rich in selenium, a mineral that is important for healthy bones.

Asparagus is a powerhouse of nutrition too. It’s rich in soluble fibers that feed the good bacteria in your gut.

It’s also an excellent source of folate, which you need to make DNA. And it contains Vitamins A and C.

Per Serving:

  • Calories: 465
  • Fats: 32g
  • Protein: 38g
  • Carbs: 6.2g
  • Fiber: 2.6g
  • Sugar: 2.3g

13. Keto Chicken Enchiladas

Keto Chicken Enchiladas


I love enchiladas, as I’m sure many of you do too. However, because of the tortillas, they contain a ton of carbs.

And all those carbs are not great for your waistline.

These chicken enchiladas have all the yummy flavors of an enchilada-with a fraction of the carbs.

Tender, juicy chicken breasts are covered in a homemade enchilada sauce and topped with gooey cheese. You definitely won’t miss the tortillas.

To make the enchilada sauce, you’ll be using several spices. So, get out your measuring spoons.

I recommend these ones here as they’re made with stainless steel. This makes them quite durable.

These chicken enchiladas are great on their own. However, feel free to serve with a side Garden Salad.

Per Serving:

  • Calories: 435
  • Fats: 26g
  • Protein: 44g
  • Carbs: 2g
  • Fiber: 0g
  • Sugar: 0g

14. Easy Keto Chicken Florentine

Keto Chicken Florentine


Are you craving some Italian eats? I’ve got you covered.

This dish is creamy, cheesy, and packed with flavor. It’s sure to transport you to Italy.

The Parmesan cheese adds richness, while the spinach adds lightness.

Besides being yummy, it’s pretty nutritious too. It contains vitamins A and C, which are essential for a healthy immune system.

Also, it is rich in calcium, which you need for healthy bones.

What’s more, this is a one-pot dish. So, you won’t be washing loads of pots and pans at the end. Yay!

To make it, you’ll be using an Instant Pot. If you don’t have one on hand, you can get one at a great price here.

Buon appetito!

Per Serving:

  • Calories: 629
  • Fats: 44g
  • Protein: 50g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 3g

15. Easy Sausage & Vegetable Saute

Sausage & Vegetable Saute


Are you the sole person in your family following a low carb, high protein diet? That can be very challenging.

More often than not, you end up having to cook two meals. And that gets tiring quickly.

This dish is one your whole family will love. After all, who doesn’t love sausages?

And it has a medley of veggies. There are red bell peppers, zucchini, and portobello mushrooms.

Aside from being tasty, this dish is good for you too. It is rich in immune-boosting vitamins such as Vitamins A and C.

It also contains potassium, which is essential for healthy blood pressure.

And besides being rich, this dish contains less than 200 calories. So, you can have extra helpings, and not feel guilty.

Per Serving:

  • Calories: 162
  • Fats: 9g
  • Protein: 12g
  • Carbs: 9g
  • Fiber: 2g
  • Sugar: 4g

16. Garlic Chili Chicken & Peppers Stir Fry

Garlic Chili Chicken & Peppers Stir Fry


Do you like the heat? Be sure to try this dish.

On the menu are sauteed chicken strips and green bell peppers in a spicy tomato sauce. The addition of Parmesan cheese complements the spiciness of the sauce.

The use of fire-roasted tomatoes in the sauce adds another depth of flavor. They add sweetness and smokiness.

What I appreciate most about this stir fry is that it doesn’t contain a ton of sodium. That’s because you’re making your own homemade chili powder.

So, you have complete control over what you put in it. However, if you want to skip making the chili powder from scratch, you can get salt-free chili powder here.

Per Serving:

  • Calories: 312
  • Fats: 11g
  • Protein: 37g
  • Carbs: 12g
  • Fiber: 2g
  • Sugar: 2g

17. Keto Cauliflower Ziti

Keto Cauliflower Ziti


Are you craving ziti? Have this instead.

It has all the yummy flavors of ziti- with way less carb. It’s creamy, cheesy, saucy and full of Italian flavors

In fact, I prefer this instead of the traditional version. That’s because the cauliflower adds freshness and lots of nutrition.

Besides being low in carbs, cauliflower is quite good for you. It’s rich in choline, which is essential for your nervous system.

It’s also rich in Vitamin K, which is vital for blood clotting. Besides using cauliflower to make this ziti, you can also use it to make mac and cheese, tortillas, and even pizza crust.

Per Serving:

  • Calories: 277
  • Fats: 13.1g
  • Protein: 31.4g
  • Carbs: 8.8g
  • Fiber: 2g
  • Sugar: 3.4g

18. Easy Bacon Cauliflower Fried Rice

Bacon Cauliflower Fried Rice


Cauliflower rice is another place where you can use cauliflower. And this cauliflower fried rice doesn’t disappoint.

It tastes amazing. You’ve got the crunchiness of your bacon that contrasts your creamy egg yolk.

And the stir fry sauce has lots of umami. It’s a winning combination.

To make this dish, you’ll need some cauliflower rice, which you can get here. But, if you’d like to save money, you can make yours from scratch.

To do this, start by cutting your cauliflower into pieces. Next, place them in a food processor, and whirl until they become rice-like. This food processor is pretty powerful, so it’s pretty versatile.

This dish is great for dinner. However, you can also eat it for breakfast too.

Per Serving:

  • Calories: 229
  • Fats: 15g
  • Protein: 16g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 2g

19. Low Carb Breakfast Casserole

Low Carb Breakfast Casserole


Mornings can be quite hectic. There’s barely enough time to get dressed, let alone make breakfast in the mornings.

So having your breakfasts prepped for the week can be very handy. This breakfast casserole helps you do just that.

And it tastes pretty yummy too. It has all your favorite breakfast foods; bacon, eggs, and cheese.

But it also has mushrooms and baby spinach too. So, you’re starting your morning off right with veggies.

One batch makes 6 servings. So, you have enough for your weekday breakfast and even extra for dinner or lunch.

Making it is quite easy. All you need is 5 minutes of prep time, then you let your oven do the baking.

Per Serving:

  • Calories: 389
  • Fats: 29g
  • Protein: 26g
  • Carbs: 4.9g
  • Fiber: 0.6g
  • Sugar: 0g

20. Keto Chicken Alfredo Casserole

Keto Chicken Alfredo Casserole


Getting your kids to eat their veggies is very much like pulling out teeth. It’s so exasperating.

This casserole is a sanity saver. It’s a dish that you and, more importantly, your kids will love.

Tender chicken chunks and cauliflower are bathed in a creamy, dreamy Alfredo sauce. You’ll want this casserole on your weekly meal rotation.

What really makes this dish is the homemade keto Alfredo sauce. After tasting it, you won’t want the canned stuff.

What’s more, this dish makes 8 servings. So, there’s plenty for everyone.

Per Serving:

  • Calories: 459
  • Fats: 41g
  • Protein: 18g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g

21. Low Carb Taco Casserole

Low Carb Taco Casserole


I’m a big fan of tacos, as I’m sure many of you are too. But I’m sure not a fan of all the carbs they contain.

One taco can contain as much as 18 grams of net carbs. And we all know, you can’t just eat one, right?

This taco casserole looks and tastes fantastic. Browned cauliflower rice is topped with all your favorite taco fillings: ground beef, red bell peppers, cheese, and sour cream.

Feel free to add your favorite toppings.  Some toppings you could add include lettuce, tomato, black olives, and guacamole.

And unlike tacos, you’ll feel full after just one serving. Now, that’s my kind of dish.

Per Serving:

  • Calories: 581
  • Fats: 40g
  • Protein: 44g
  • Carbs: 10g
  • Fiber: 2g
  • Sugar: 4g

22. Buffalo Chicken Stuffed Peppers

Buffalo Chicken Stuffed Peppers


Meal planning is so vital when you’re on a diet. That’s because it’s much easier to resist temptation when your meals are ready to go.

These Buffalo Chicken Stuffed Peppers are perfect for that. They’re spicy, cheesy, and rich.

Besides being high in protein, they’re also high in fat. So, they’re pretty filling.

And since one batch makes 6 servings, there’s more than enough for your weekday lunches.

To keep your stuffed peppers fresh longer, make sure you place them in airtight food storage containers.

I recommend these glass containers here because they’re leak-proof and don’t contain harmful chemicals. However, if you hate lugging around heavy containers, these BPA-free plastic containers are an excellent light-weight option.

Per Serving:

  • Calories: 339
  • Fats: 20.3g
  • Protein: 32.8g
  • Carbs: 5.4g
  • Fiber: 1.4g
  • Sugar: 2g

23. Low Carb Burrito Zucchini Boats

Low Carb Burrito Zucchini Boats


Are you looking for an easy dish for date night? Try these zucchini boats.

They’re bursting with Mexican Flava. The ground beef and black beans add body.

Meanwhile, the corn adds some sweetness. It’s a party in your mouth.

What I love most about the zucchini boats is that they take only ten minutes of prep time. Then you place them in the oven.

Yet, they look so pretty that your partner will think you spent loads of time in the kitchen.

And since they only contain 310 calories, you can splurge on dessert.

Per Serving:

  • Calories: 310
  • Fats: 19g
  • Protein: 23g
  • Carbs: 13g
  • Fiber: 3g
  • Sugar: 5g

24. Keto Buffalo Chicken Quesadilla

Keto Buffalo Chicken Quesadilla


Usually, quesadillas would be a No-No on a low carb diet. But these ones get a green light.

They’re crispy, cheesy, and taste so yummy. You’ll think you’re cheating on your diet.

But you’re not. One quesadilla contains less than 3.0 grams of net carbs.

The secret to it being low in carbs is that you’re using baked cheese as your tortilla.

Making these tortillas is a piece of cake. Start by mixing your shredded cheddar and mozzarella cheeses together.

Then spread your cheese mixture evenly in circular mounds. Finally, bake for 5 minutes.

Per Serving:

  • Calories: 580
  • Fats: 35.6g
  • Protein: 48.6g
  • Carbs: 2.8g
  • Fiber: 0g
  • Sugar: 0g

25. Caprese Chicken

Caprese Chicken


When you’re stumped as to what to make for dinner, chicken is a great choice. Everyone loves chicken, right?

But, sometimes, you want to change things up. This Caprese Chicken is a great option.

It’s brimming with the tastes of Italy, from the saltiness of the fresh mozzarella to the sweetness of the vine-ripened tomatoes, to the tanginess of the balsamic glaze.

This ain’t your traditional chicken dinner.

To ensure your chicken breasts are evenly grilled, make sure you pound them down evenly. This meat hammer should come in handy.

Besides being tasty, this dish is quite nutritious too. It contains immune-boosting Vitamins A and C.

And it’s also rich in calcium: winner, winner, chicken dinner.

Per Serving:

  • Calories: 391
  • Fats: 18g
  • Protein: 49g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 3g

26. Shrimp & Vegetable Skillet

Shrimp & Vegetable Skillet


Are you craving takeout? Have this shrimp & vegetable skillet instead.

It tastes just as good as it looks. Succulent, juicy, flavorful shrimp are nestled on a medley of veggies; purple onion, zucchini, yellow squash, and red bell peppers.

Besides being yummy, shrimp is very nutritious. It is rich in selenium, a potent antioxidant.

It also contains omega-3s.

What’s more, this dish takes only 20 minutes to make. So, it’s just as fast as takeout but better for you.

Per Serving:

  • Calories: 333
  • Fats: 12.3g
  • Protein: 47.3g
  • Carbs: 11.1g
  • Fiber: 0g
  • Sugar: 4.3g


Monday 28th of August 2023

Fixed this for dinner tonight and it was delicious. I didn’t add as much red pepper as it called for because my husband isn’t a fan of them. I also added some black beans. I will definitely be making this again.