25+ High-Protein Low-Calorie Meals That Will Keep You Full
This list of 25+ high-protein, low-calorie meals is full of options that are actually satisfying! Meals that taste good, keep you full, and fit into real life. It has options for a quick breakfast, something hearty for dinner, or a recipe that works for meal prep.
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Getting enough protein doesn't have to mean eating dry chicken or choking down another protein bar. Upping your protein without adding a ton of extra calories is one of the simplest ways to eat healthier, if you're tracking macros, trying to lose fat without losing energy, or just want meals that keep you full without weighing you down.
Protein helps curb cravings, supports muscle, and makes lighter meals feel more satisfying, which means you're less likely to snack later or reach for something that throws you off track. That's why I put together this list of high-protein, low-calorie meals that don't just hit your goals. They actually taste good and keep you full!
Breakfast Recipes
Low Carb Protein Pancakes (No Protein Powder!)
If you love pancakes but want a high-protein, low-carb option that actually keeps you full, these Low Carb Protein Pancakes are the answer. They’re soft, fluffy, and fully customizable with your favorite mix-ins and toppings!
Oatmeal Protein Pancakes (No Protein Powder!)
These Oatmeal Pancakes are packed with whole grains and protein from a delicious combination of egg whites and rolled oats. These easy to make pancakes will keep you full and energized all morning.
Peanut Butter and Jelly Yogurt Bowls
These easy Greek Yogurt Bowls with peanut butter, jelly, fresh fruit, and chopped nuts make a filling breakfast, tasty snack, and even work for dessert!
Bowls
Kofta Ground Beef Bowl with Garlic Tzatziki
These Kofta Ground Beef Bowls with Garlic Tzatziki have all the delicious flavors of a Kofta kebab without all the hard work! These bowls are ready in 30 minutes and are packed with Mediterranean flavors in every single bite.
Korean Beef Bowls
These healthy Korean Beef Bowls with Vegetables are a quick and easy dinner made with lean ground beef, a sweet and spicy Korean sauce, and plenty of vegetables!
Salad Recipes
Cheeseburger Salad
Cheeseburger Salad takes the best parts of a cheeseburger and transforms them into a fun and delicious salad. Made with lean ground beef, cherry tomatoes, dill pickles, and shredded cheese, this mouth-watering dish is perfect for healthy lunches or dinners.
Blackened Steak Salad
This Blackened Steak Salad is made with juicy steak, creamy homemade dressing, and fresh veggies for a mouthwatering combination of flavors. This dish is easy to prepare and makes for the ultimate on-the-go lunch or healthy main course for dinner.
Slow Cooker
Slow Cooker Thai Curry Chicken Meatballs
Meatballs aren't just for spaghetti and tomato sauce—they're a perfect canvas for bold flavors like curry, ginger, garlic, and coconut milk. These Slow Cooker Thai Green Curry Meatballs are packed with all the best Asian-inspired flavors and are seriously delicious.
Slow Cooker Mediterranean Chicken
Slow Cooker Mediterranean Chicken with tender chicken thighs, olives, sweet red peppers, and onion couldn't be more delicious and is healthy too.
Slow Cooker Spicy Pulled Pork
Deliciously tender Slow Cooker Spicy Pulled pork made with a homemade spice rub, your favorite barbecue sauce, and jalapenos. A great spin on classic pulled pork sandwiches with some added heat!
Soups and Stews
Chicken Tortilla Soup with Corn is a hearty and delicious take on classic comfort food. With tender chicken, fresh corn, and a rich, spicy broth, this dish is bursting with flavor and perfect for chilly nights.
Slow Cooker Turkey Chili
This Slow Cooker Turkey Chili is made with lean ground turkey, kidney beans, pinto beans, tomatoes, and plenty of spice. It has all the traditional chili flavor you love, just made in the slow cooker for hands-free cooking.
Slow Cooker White Chicken Chili
This Slow Cooker White Chicken Chili comes together in just a few minutes, but tastes like you spent hours in the kitchen. It's healthy, delicious, and filling.
Slow Cooker Chicken Fajita Soup
A fun twist on a Tex-Mex favorite, this Slow Cooker Chicken Fajita Soup is a new way to enjoy all the great flavors of fajitas. It's made in the slow cooker for easy prep.
Mexican-Inspired
Steak and Shrimp Fajitas
Steak and Shrimp Fajitas are a simple yet flavorful meal that requires minimal effort but delivers maximum taste! Everything is made on a sheet pan for an easy, low-fuss Mexican-inspired dinner.
Steak Tacos
Steak Tacos made with plenty of lime juice and a quick homemade spice rub can be grilled, broiled, or cooked in a skillet for an easy and healthy meal that is ready in less than thirty minutes.
Chicken Fajitas
Learn to make sizzling Chicken Fajitas at home that will rival any restaurant! With just seven simple ingredients and 30 minutes, make this crowd-pleasing dish for a quick and easy dinner.
Mexican Shrimp Skillet
Mexican Shrimp Skillet with black beans, corn, and tender shrimp is ready in less than 10 minutes and tastes amazing.
Low-Carb
Slow Cooker Banh Mi Pork
This crockpot version of classic Banh Mi Pork takes the traditional flavors of the Vietnamese sandwich to make a sweet, spicy, and savory tender pork dish that can be used in so many different ways. Topped with crunchy veggies, this dish is so good and so easy.
Garlic Grilled Shrimp
Garlic Grilled Shrimp are made with a flavorful lemon-garlic marinade and grilled to perfection in under 10 minutes. Serve this dish alongside your favorite sides, like grilled broccoli or a spring mix salad, for the ultimate summertime meal.
Healthy Kung Pao Chicken
This Healthy Kung Pao Chicken recipe is a lighter take on the classic Chinese dish, offering tender chicken, crunchy peanuts, and bold flavors in a quick, easy, and healthier meal.
Spicy Ground Turkey and Green Bean Stir-fry
This Spicy Ground Turkey and Green Bean Stir-fry is an easy, healthy dinner that's ready in just 20 minutes. It's packed with protein and is both Paleo and low-carb friendly.
Baked Red Snapper
This easy and healthy baked red snapper is ready in just 10 minutes! Made with a quick homemade seasoning blend. butter, and lemon for a meal that's packed with flavor and works with any side dish.
Chili Lime Chicken
Try Chili Lime Chicken for a quick, easy, and versatile dish that will soon be a staple in your meal rotation! Featuring grilled chicken breasts and a citrus and chili marinade, this recipe is packed with vibrant and bold flavors. It’s perfect for any occasion with sides like rice, grilled vegetables, and more!
Sheet Pan Healthy Chicken Parm
Healthy Sheet Pan Chicken Parmesan is a quick weeknight meal that is ready in less than 30 minutes and full of all the classic flavors, just healthier! Crispy chicken, marinara sauce, melted cheese - is there really anything better?
Burgers
Tilapia Fish Burgers
Fish burgers might not be the first thing that comes to mind when craving a burger, but these tilapia burgers will surprise you! With bold seasonings and easy customization, they’re a simple, tasty way to enjoy fish in a new way.
Easy Salmon Burgers
These quick and easy Salmon Burgers are a great, healthier alternative to traditional beef burgers. Made with Greek yogurt, lemon juice, green onions, and fresh parsley, these tasty fish burgers are perfect for pairing with your favorite BBQ side dishes.
Skillet Meals
Ground Turkey and Butternut Squash Skillet
This ground turkey and butternut squash skillet recipe is wholesome, flavorful, and ready in under 30 minutes. Made with diced tomatoes, feta cheese, and Italian seasoning, this protein-packed dish is the ultimate healthy weeknight dinner.
Italian Chicken and Vegetable Skillet
An easy one dish meal with Italian chicken, asparagus, zucchini, and tomatoes in a delicious sauce. Dinner in less than 30 minutes.
Skillet Lemon Oregano Chicken
This simple four ingredient Skillet Lemon Oregano Chicken couldn't be easier and has so much delicious Greek flavor.
Low-Calorie Side Dishes (Under 100 Calories)
Here are some easy side dishes to pair with these meals that won't add too many extra calories:
- Grilled Brussels Sprouts
- Spicy Cabbage and Corn Slaw
- Microwave Veggie Chips
- Parmesan Roasted Broccoli
- Grilled Cabbage
- Easy Grilled Corn (How to Grill Corn)
- Cottage Cheese Queso
- Israeli Chopped Salad
Frequently Asked Questions
Do I need special ingredients or protein powder?
Nope! Many of these meals use simple, everyday ingredients you likely already have in your kitchen. While a few recipes include optional protein powder, most rely on natural protein sources like chicken, lean beef, shrimp, Greek yogurt, and cottage cheese.
Can I make these meals ahead of time?
Absolutely. Many of these recipes are perfect for meal prep. Look for options like slow cooker recipes, skillet meals, and high-protein bowls that store well in the fridge or freezer.
Are these meals family-friendly?
Yes! These recipes are designed to be flavorful and satisfying for everyone, not just those counting calories or tracking protein. You can easily scale them up or add sides for bigger appetites.
Can I substitute ingredients to fit my preferences?
Definitely. These recipes are flexible! You can swap proteins (like ground turkey for ground beef), change up the veggies, or use alternative grains to suit your preferences.
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