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Whether you’re looking to maintain lean muscle, support weight loss, or boost energy levels throughout the day, these low calorie, high protein recipes are a great option. This eating style isn’t about extreme restriction. It’s about making each bite count by choosing foods that keep you full, fueled, and feeling your best.
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Protein is essential for repairing tissues, supporting a healthy metabolism, and controlling hunger, while keeping calories in check can help manage body weight more effectively. The key is balance: focus on lean protein sources like eggs, chicken, fish, legumes, and low-fat dairy, pair them with plenty of veggies, and minimize added sugars and refined carbs. Whether your goal is fat loss, better fitness, or just feeling healthier, a high-protein, lower-calorie approach is a flexible and powerful foundation.
Low Calorie, High Protein Breakfast Recipes
1. Blender Protein Pancakes
This recipe saved me on many busy mornings. The batter for these pancakes can be made in the blender, and they’re naturally packed with protein from hemp hearts, Greek yogurt, and eggs.
These tasty little oat-based pancakes are loaded with protein–no powder needed–thanks to hemp hearts, Greek yogurt, and eggs.
Check out this recipe
2. Southwestern Quinoa Egg Bake
Packed with veggies and protein, this Southwestern egg bake is also low on carbs, since it’s made with a quinoa base.
Egg bake gets a protein boost from quinoa—and some spice from cumin and chili powder. Garnish with avocado, plain Greek yogurt or salsa.
Check out this recipe
3. High-Protein Veggie Egg Muffins
Ingredients:
- 4 large eggs
- 4 large egg whites
- 1 cup chopped vegetables (e.g., spinach, bell pepper, onion)
- ¼ cup shredded low-fat cheese (optional)
- Salt and pepper to taste
- Cooking spray or a little olive oil
Instructions:
- Preheat your oven to 375°F (190°C). Spray a muffin tin with cooking spray or lightly brush with oil.
- In a bowl, whisk together the eggs and egg whites until well combined.
- Stir in chopped vegetables, cheese (if using), salt and pepper.
- Pour the mixture evenly into 6 muffin cups.
- Bake for 18–22 minutes, or until the egg is set and lightly golden.
The muffins can also be made ahead and refrigerated or frozen for an easy breakfast.
Photo by Kaitlyn Chow on Unsplash
4. Protein Smoothie
No need for protein powder when you’ve got milk, Greek yogurt, nut butter, oats, quinoa, chia or flax seeds. Keep it on the low-cal by blending in more veggies than fruits, and you’re good to go.
5. Make Ahead Freezer Breakfast Burritos
You can fill breakfast burritos with anything you like, meaning you can also adjust them to include even more protein and even less calories. I like mine with a scambled egg, some cheese, lots of veggies and a spoonful of salsa.
Make these hearty burritos ahead of time for a week’s worth of healthy breakfasts to eat on the go.
Check out this recipe
6. Vegan Coconut Parfait with Protein Granola
This might just be the easiest breakfast you make – and it basically tastes like dessert! You can also replace the coconut yogurt with Greek if you’re not vegan and want an extra boost of protein.
An antioxidant-, mineral- and protein-packed breakfast that’s as easy as can be.
Check out this recipe
Low Calorie, High Protein Snacks
Snacks often get a bad rep for ruining healthy eating for even the best of them. But if you’re set on your low calories, high protein diet, it doesn’t mean you can’t have a tasty snack. Chia pudding, tuna with crackers, roasted chickpeas or a handful of nuts are all good option for high protein snacks.
Low Calorie High Protein Lunch Recipes
7. Kale Avocado Hummus Wrap
Ingredients:
- 1 whole grain tortilla
- 1 tablespoon hummus
- ¼ avocado, sliced
- ¼–½ cup thinly sliced kale
- 1 teaspoon raw sunflower seeds
- ¼ cup julienned cucumber
- 2 teaspoons thinly sliced green onions
Instructions:
- Lay the tortilla on a clean flat surface. Spread the hummus over the tortilla in a thin, even layer.
- Top with the remaining ingredients, leaving extra space on the sides. Start with one edge and roll the tortilla up. Cut in half and eat.
8. Simple Turkey & Veggie Stir-Fry Bowl
Ingredients:
- ½ cup cooked cauliflower rice
- 200g (7 oz) lean ground turkey (93% lean or better)
- 2 cups mixed vegetables (e.g., bell pepper, zucchini, broccoli, or a frozen stir-fry mix)
- 1 teaspoon olive oil
- 1 tablespoon low-sodium soy sauce or tamari
- ½ teaspoon garlic powder
- ½ teaspoon chili flakes or black pepper (optional)
Instructions:
- Heat the olive oil in a nonstick pan over medium heat.
- Add the ground turkey and cook until browned (about 5–7 minutes), breaking it up as it cooks.
- Add the vegetables and stir-fry for another 5–7 minutes, until tender.
- Season with soy sauce, garlic powder, and optional chili flakes. Cook another 1–2 minutes.
- Serve over cauliflower rice or eat as-is.
9. Detox Wrap with Sunflower Seed Spread
Ingredients:
- 1 cup sunflower seeds soaked overnight
- 1 large tomato
- ¼ bunch cilantro
- 2 to 3 sundried tomatoes
- 3 tablespoons extra virgin olive oil
- 2 tablespoons tahini
- 2 lemons juiced
- ¼ tablespoon sea salt
- ¼ tablespoon black pepper
Topping options: ¼ cup cultured vegetables, sprouts of your choice, shredded carrots, other veggies – red cabbage sliced peppers, etc.
Instructions:
- Drain the water from the sunflower seeds, and place the seeds in a food processor or blender. Add the remaining ingredients, and blend until smooth. Add 1 to 2 tablespoons of water to get desired consistency, if needed.
- To assemble your wrap, add 2 to 3 tablespoons of spread to your chosen wrap. Add desired toppings. Roll it up, and enjoy.
Low Calorie High Protein Dinner Recipes
10. Hoisin Tempeh Lettuce Wraps
Ingredients:
- 1 tablespoon coconut or avocado oil
- 1 8-ounce package tempeh, crumbled
- 2 tablespoons hoisin sauce
- 1 tablespoon lime juice
- ¾ cup diced mango
- ½ cup seeded and diced cucumber
- ¼ cup chopped roasted cashews
- ¼ cup chopped basil leaves
- ¼ cup chopped mint leaves
- 8 bibb or butter lettuce leaves
- Sweet chili sauce and/or sriracha for serving
Instructions:
- Heat the oil in a medium skillet over medium-high heat. Add the crumbled tempeh and cook, stirring often, until lightly browned, about 3 minutes.
- Stir in the hoisin sauce and lime juice; remove from heat.
- Divide the tempeh, mango, cucumber, cashews and herbs into the lettuce leaves. Drizzle with sweet chili sauce or sriracha and serve.
11. White Bean Soup
Beans are not just rich in protein and fiber, but they’re low in calories, too. Make a hearty vegetable and beans soup to feel full rather than feeling guilty. Add some sausage or other type of meat for added protein.
This hearty, healthy soup is comforting on a chilly night. Serve with warm bread or rolls.
Check out this recipe
12. Grilled Chicken Lettuce Wraps
Grilled chicken is usually tasty, but with ginger marinade, it’s actually full of flavor. And did I mention there’s tzatziki involved? Perfect summer dinner, tbh.
Grilled ginger-marinated meat is paired with cool cucumbers and tzatziki sauce in this easy Asian- and Greek-inspired chicken lettuce wrap.
Check out this recipe
13. Garlic Lemon Baked Cod with Roasted Veggies
Ingredients:
- 2 cod fillets (about 150g each / ~5 oz)
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Juice of ½ lemon
- 2 cups chopped vegetables (e.g., zucchini, bell pepper, cherry tomatoes, broccoli)
- Salt, pepper, paprika or dried herbs to taste
- Optional: lemon wedges for serving
Instructions:
- Preheat oven to 400°F (200°C).
- On a sheet pan, toss the chopped vegetables with ½ tablespoon olive oil, salt, pepper, and optional herbs. Spread out evenly.
- Place the cod fillets on the same pan or a separate one. Drizzle with remaining olive oil, lemon juice, garlic, salt, pepper, and paprika.
- Bake for 15–18 minutes, or until the fish flakes easily and veggies are tender.
- Serve immediately with lemon wedges if desired.
14. Italian Chicken and Veggie Foil Packets
This is one of the rare keto recipes that the entire family loves. You might as well take advantage of that and keep it in your weekly rotation!
