10+ High Protein Low Calorie Recipes for Easy and Delicious Meals

If you’re looking for meals that keep you full without loading up on calories, high protein, low calorie recipes are honestly a lifesaver. They’ll give your body the fuel it craves and help you manage your weight in a way that actually feels doable.

You can eat good food that supports your goals—no need to feel like you’re missing out.

High protein meals will help keep your energy steady. They also make it easier to build or hang onto muscle.

When you pick recipes that are lower in calories, you get nutritious food that works with your lifestyle. Let’s dig into some simple, satisfying options for your next meal.

1) Cottage Cheese Wrap Pinwheels

Here’s an easy, high-protein wrap with cottage cheese as the star. Blend cottage cheese with eggs and a few herbs to whip up a light, tasty flatbread.

It’s low in calories and gluten-free, which is a win for a lot of folks.

Once you bake it, fill the wrap with whatever you’re feeling—turkey, spinach, maybe a little cream cheese. Roll it up and slice into pinwheels for a snack or a quick lunch.

These come together fast and pack plenty of protein without loading up on carbs.

Ingredients

• 1 cup cottage cheese
• 2 eggs
• 1/2 teaspoon dried herbs (like parsley or oregano)
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Blend cottage cheese, eggs, herbs, salt, and pepper until smooth.
3. Spread mixture thinly on a lined baking sheet.
4. Bake for 15-20 minutes until set and lightly golden.
5. Let cool, add your fillings, roll, and slice into pinwheels.

Curious for more? Check the cottage cheese wrap pinwheels recipe.

2) Philly Cheesesteak Stuffed Peppers

Skip the bread and stuff your cheesesteak into bell peppers instead. Lean beef, sautéed onions, and mushrooms keep it high in protein and low in calories.

Bright peppers hold everything together and make this a solid low-carb meal. Melted cheese on top? Always a good idea.

You can get this dinner on the table in about half an hour. Sirloin or lean ground beef both work—just pick what you like best.

Ingredients

• 4 large bell peppers (any color)
• 1 lb lean sirloin or ground beef
• 1 cup sliced mushrooms
• 1 small onion, thinly sliced
• 1 cup shredded provolone cheese
• Salt and pepper to taste
• 1 tbsp olive oil

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Cut bell peppers in half, remove seeds, and set aside.
3. Heat olive oil in a pan over medium heat.
4. Cook beef until browned, about 5-7 minutes.
5. Add onions and mushrooms; cook until soft.
6. Season with salt and pepper.
7. Stuff each pepper half with the beef mixture.
8. Top with shredded provolone cheese.
9. Place stuffed peppers on a baking sheet.
10. Bake for 15 minutes or until peppers are tender and cheese is melted.

3) Air Fryer Fish Taco Bowls

Fish taco bowls in the air fryer are just so easy. You get tender, flavorful fish with barely any oil, so the dish stays light but still packs plenty of protein.

These bowls usually come with fresh slaw and a zippy sauce. The veggies add crunch and fiber, which keeps you full longer.

You can have this on the table in under 20 minutes. Perfect for those days when you want something healthy but don’t want to cook forever.

Ingredients:

• 1 lb white fish fillets (like cod or tilapia)
• 1 ½ cups shredded cabbage or slaw mix
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• Salt and pepper to taste
• Juice of 1 lime
• Optional: avocado, salsa, cilantro

Cooking Instructions:

1. Preheat your air fryer to 400°F (200°C).
2. Toss fish with olive oil, chili powder, cumin, salt, and pepper.
3. Place fish in the air fryer basket and cook for 8-10 minutes or until flaky.
4. While fish cooks, mix cabbage with lime juice and a pinch of salt.
5. Assemble bowls with fish, slaw, and any toppings you like.
6. Serve immediately and enjoy!

Want more details? Here’s the Air Fryer Fish Taco Bowls recipe.

4) Grilled Chicken Caprese

Grilled chicken caprese is a simple way to get a high protein, low calorie meal. Lean chicken breast, fresh tomatoes, and basil bring out all the flavors without a lot of fat.

It’s quick to throw together and works for lunch or dinner. The balsamic drizzle ties everything together and honestly just makes it pop.

Serve it with a salad or some steamed veggies if you want a more filling meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup cherry tomatoes, halved
• 4 oz fresh mozzarella, sliced
• Fresh basil leaves
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions:

1. Preheat your grill to 375°F (190°C).
2. Season chicken breasts with salt and pepper.
3. Grill chicken for about 6-7 minutes on each side until cooked through.
4. Top each breast with mozzarella, tomatoes, and basil.
5. Drizzle with olive oil and balsamic vinegar before serving.

5) Steak with Beans and Greens

Steak with beans and greens is as straightforward as it gets. You get a lean cut of steak along with green beans and leafy greens, so it’s filling but not heavy.

The beef delivers plenty of protein. Green beans give you fiber and vitamins.

Season the steak with garlic and herbs to keep things flavorful without piling on calories. A little butter or olive oil is enough.

Serve the steak with greens for a balanced meal. Add some lemon juice or balsamic if you want a little extra zing.

Ingredients

• 8 oz steak (sirloin or lean cut)
• 1 cup green beans, trimmed
• 1 cup spinach or kale
• 1 tbsp olive oil or butter
• 2 cloves garlic, minced
• Salt and pepper to taste
• Optional: lemon juice or balsamic vinegar

Cooking Instructions

1. Heat olive oil or butter in a pan over medium-high heat.
2. Season steak with salt, pepper, and garlic.
3. Cook steak 3-4 minutes per side, or to your preferred doneness.
4. Remove steak and let it rest.
5. In the same pan, sauté green beans for 5 minutes.
6. Add spinach or kale and cook until wilted, about 2 minutes.
7. Slice steak and serve with the beans and greens.
8. Drizzle lemon juice or balsamic if you like.

Looking for inspiration? Check out garlic butter steak bites with green beans here.

6) Peanut Chickpea Protein Bowls

These bowls are honestly so simple and tasty. Crispy roasted chickpeas with a creamy peanut sauce give you flavor and protein.

This meal fills you up but stays low in calories. The peanut sauce is rich and nutty, and it pairs perfectly with chickpeas and fresh veggies.

Serve it over brown rice or greens like arugula for extra fiber. You can make this ahead and it reheats well, which is always a bonus.

One serving offers about 26 grams of protein and 743 calories, but you can play with the portions to fit your needs.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 garlic clove, minced
• 1 tsp lime juice
• 1 cup cooked brown rice or arugula
• 1/2 cup shredded cabbage or carrot

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with a little oil, salt, and pepper, then roast 25 minutes until crispy.
3. Whisk peanut butter, soy sauce, honey, garlic, and lime juice to make the sauce.
4. Place rice or greens in a bowl.
5. Add roasted chickpeas and drizzle with peanut sauce.
6. Top with shredded veggies and enjoy.

Want a tested recipe? Here’s the Peanut Chickpea Protein Bowls recipe.

7) High-Protein Marry Me Chicken

This one’s a keeper—a high-protein, low-calorie chicken dish with a creamy sauce. You cook chicken breasts in a sauce with sun-dried tomatoes and cottage cheese, which adds protein without a ton of calories.

Serve it with veggies or a small side of pasta if you want a balanced plate. It’s easy enough for meal prep, too.

The sauce is rich but still light, thanks to chicken bone broth and cottage cheese. Sun-dried tomatoes give it a little extra zing.

Ingredients

• 4 boneless skinless chicken breasts
• 3/4 cup chicken bone broth
• 1/2 cup heavy cream
• 1/4 cup whole milk cottage cheese
• 2 Tbsp chopped sun-dried tomatoes
• 2 cloves garlic, minced
• 1 tsp dried Italian herbs
• Salt and pepper to taste
• 1 Tbsp olive oil

Cooking Instructions

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with salt, pepper, and herbs.
3. Cook chicken 5-6 minutes per side until browned and cooked through.
4. Remove chicken and set aside.
5. Add garlic and sun-dried tomatoes to the skillet and cook 1-2 minutes.
6. Pour in bone broth, heavy cream, and cottage cheese. Stir and cook until sauce thickens.
7. Return chicken to the sauce and simmer 3-5 minutes.
8. Serve warm at 165°F (74°C).

8) White Bean & Smoked Sausage Skillet

Here’s a dish that’s honestly so easy it almost feels like cheating. You get a solid protein boost without piling on the calories.

Smoked sausage meets creamy white beans and a handful of kale in one pan. The beans add fiber and protein, and the sausage brings all the flavor.

One-pan cooking means less cleanup—big win in my book. The sauce is creamy but not heavy, thanks to garlic and shallots.

Serve it with some crusty bread, or just dig in as is. It fills you up but never feels like too much.

Ingredients

• 12-14 ounces smoked sausage, sliced
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 shallot, chopped
• 2 cups kale, chopped
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a skillet over medium heat.
2. Toss in the sausage slices and brown them, about 5 minutes.
3. Add garlic and shallot, cooking until soft, about 2 minutes.
4. Stir in the kale and let it wilt, about 3 minutes.
5. Add beans, stir, and heat through.
6. Season with salt and pepper. Serve warm.

See the full recipe details at Delish White Bean & Smoked Sausage Skillet.

9) Sweet & Sour Tofu

Sweet and sour tofu is honestly a fun way to get your protein fix without overdoing the calories. It packs in plenty of protein and keeps things light.

The sticky, tangy sauce clings to crispy tofu for that perfect bite. It’s quick to make, and you don’t need anything fancy.

This one’s great for meal prep or a fast dinner when you can’t be bothered. If you’re aiming for fewer calories, just bake or air-fry the tofu.

That way, you get all the crispiness and none of the extra oil.

Ingredients

• 14 oz (400 g) firm tofu, pressed and cubed
• 2 tablespoons cornstarch
• 1 tablespoon vegetable oil
• 1/2 cup pineapple chunks
• 1/2 cup bell peppers, sliced
• 1/4 cup rice vinegar
• 1/4 cup ketchup
• 2 tablespoons soy sauce
• 2 tablespoons maple syrup or sugar
• 1 teaspoon garlic powder

Cooking Instructions

1. Toss tofu cubes in cornstarch until they’re coated.
2. Heat oil in a pan over medium heat (around 350°F / 175°C).
3. Cook tofu until golden and crispy, about 6-8 minutes.
4. Mix vinegar, ketchup, soy sauce, maple syrup, and garlic powder in a bowl.
5. Add the sauce, pineapple, and peppers to the pan with tofu.
6. Let it all simmer for 4-5 minutes, until the sauce thickens and covers the tofu.
7. Serve warm with rice or veggies.

10) Creamy Mushroom Chicken

If you want something that tastes rich but doesn’t wreck your calorie count, this one’s a winner. Chicken breasts simmer in a creamy mushroom sauce, but the ingredients stay on the lighter side.

The sauce uses garlic, mushrooms, and just enough cream or cream cheese for smoothness. Toss in a little thyme or parsley if you like.

It pairs well with veggies or whole-wheat pasta. You get lean protein and a cozy, satisfying meal—can’t really beat that.

Ingredients

• 2 chicken breasts
• 1 cup sliced mushrooms
• 2 cloves garlic, minced
• ½ cup low-fat cream cheese or light cream
• 1 teaspoon olive oil
• Salt and pepper to taste
• Fresh parsley or thyme (optional)

Cooking Instructions

1. Heat some olive oil in a pan over medium heat.

2. Place the chicken breasts in the pan. Let them cook until they turn golden—usually takes about 5-7 minutes per side.

3. Take the chicken out and set it aside for now.

4. Toss garlic and mushrooms into the same pan. Cook them until the mushrooms brown a bit.

5. Add the cream cheese. Stir it around until everything looks smooth and creamy.

6. Put the chicken back in the pan. Let it all simmer together on low heat for 5 minutes.

7. Sprinkle on salt, pepper, and your favorite herbs. Serve it up while it’s warm.