45+ Easy High-Protein, Low-Calorie Dinner Recipes for Healthy Eating

Finding the balance between delicious, nutritious, and weight-conscious meals can be a challenge.

Whether you’re aiming to build muscle, lose weight, or simply maintain a healthy lifestyle, high-protein, low-calorie dinners are a fantastic choice.

Protein not only helps repair and build muscle but also keeps you feeling full and satisfied, making it easier to stick to your health goals.

In this blog, we’ve rounded up over 45 recipes that pack in the protein without overloading the calories. These dishes are not only flavorful and easy to prepare but also designed to support your wellness journey.

From hearty chicken bowls to plant-based power plates, there’s something here for everyone.

45+ Easy High-Protein, Low-Calorie Dinner Recipes for Healthy Eating

Eating healthily doesn’t mean sacrificing flavor or variety.

These 45+ high-protein, low-calorie dinner recipes prove that you can enjoy hearty meals while staying on track with your health goals. Whether you’re preparing meals for yourself, your family, or guests, these recipes offer something for everyone.

Start experimenting in the kitchen today, and turn your dinners into the highlight of your day while nourishing your body and mind.

Healthy eating never tasted so good!

Grilled Lemon Herb Chicken with Steamed Vegetables

Summary:

This dish is a perfect example of healthy, flavorful eating. Packed with lean protein from chicken and nutrients from a variety of colorful vegetables, this meal is ideal for those looking to maintain a balanced diet. The tangy lemon and aromatic herbs elevate the dish without adding extra calories, ensuring you can enjoy every bite guilt-free.

Ingredients:

• 2 boneless, skinless chicken breasts (4 oz each)
• Juice of 1 lemon
• 1 tsp olive oil
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 cup zucchini slices

Instructions:

1. Preheat a grill or grill pan to medium-high heat.
2. In a small bowl, mix lemon juice, olive oil, minced garlic, oregano, thyme, salt, and pepper.
3. Marinate the chicken breasts in the mixture for 15 minutes.
4. While the chicken marinates, steam the broccoli, carrots, and zucchini until tender (about 5-7 minutes).
5. Grill the chicken for 4-5 minutes on each side or until fully cooked (internal temperature of 165°F).
6. Serve the grilled chicken alongside the steamed vegetables.

This dish proves that eating healthy doesn’t have to mean compromising on taste. The citrusy zest and aromatic herbs make the chicken incredibly flavorful, while the vegetables provide essential vitamins and fiber. It’s a meal that leaves you feeling satisfied and energized, perfect for a healthy lifestyle.

Turkey and Spinach Stuffed Bell Peppers

Stuffed bell peppers are a fun, versatile meal that combines bold flavors with exceptional nutrition. This version uses lean ground turkey and spinach, keeping it high in protein and low in calories. The dish is a great way to enjoy a comfort meal while sticking to your health goals.

Ingredients:

• 4 medium bell peppers (any color)
• 1 lb ground turkey
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/2 cup cooked quinoa
• 1/2 cup canned diced tomatoes (no salt added)
• 1 tsp smoked paprika
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 1/4 cup shredded low-fat mozzarella cheese (optional)

Instructions:

1. Preheat the oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place the peppers in a baking dish.
3. In a skillet over medium heat, cook the ground turkey until browned. Add onion, garlic, and spinach, and cook for another 2-3 minutes.
4. Stir in quinoa, diced tomatoes, smoked paprika, Italian seasoning, salt, and pepper.
5. Stuff the mixture into the bell peppers. Top with mozzarella if desired.
6. Cover with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes.
7. Serve hot with a side salad or additional vegetables.

These stuffed peppers are as beautiful as they are delicious. The tender bell peppers pair wonderfully with the savory turkey and spinach filling, creating a balanced meal. The optional cheese topping adds just the right touch of indulgence. This dish is satisfying enough for dinner yet light enough to leave you feeling great.

Garlic Shrimp Zoodles with Cherry Tomatoes

Garlic shrimp zoodles are a light, refreshing, and protein-packed meal that’s perfect for weeknights. Zucchini noodles (zoodles) replace traditional pasta to cut carbs and calories, while shrimp provides a lean protein source. This quick recipe ensures you can whip up a gourmet-style meal in minutes.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 3 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1/4 tsp red pepper flakes (optional)
• Juice of 1/2 lemon
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes, cooking for 1 minute until fragrant.
2. Add the shrimp, season with salt and pepper, and cook for 2-3 minutes on each side until pink and opaque. Remove shrimp and set aside.
3. In the same skillet, add cherry tomatoes and cook for 2 minutes until softened.
4. Add the zoodles and sauté for 2-3 minutes. Season with salt, pepper, and lemon juice.
5. Return the shrimp to the skillet and toss everything together.
6. Serve hot, garnished with fresh basil or parsley.

This dish is a vibrant blend of flavors and textures. The zucchini noodles provide a fresh, al dente bite that complements the juicy shrimp and sweet cherry tomatoes. It’s a meal that feels indulgent while aligning perfectly with your health goals, offering the perfect balance of taste and nutrition.

Baked Salmon with Asparagus and Lemon

Baked salmon is a classic, healthy dinner choice that’s packed with omega-3 fatty acids and high-quality protein. Paired with tender asparagus and a hint of lemon, this dish is light, flavorful, and incredibly easy to prepare. It’s a great way to enjoy a restaurant-quality meal at home.

Ingredients:

• 2 salmon fillets (4-6 oz each)
• 1 lb asparagus, trimmed
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried dill (or fresh dill for garnish)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Arrange salmon fillets and asparagus on a baking sheet lined with parchment paper.
3. Drizzle olive oil and lemon juice over both the salmon and asparagus.
4. Sprinkle minced garlic, dill, salt, and pepper evenly over the ingredients.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve hot, garnished with additional fresh dill if desired.

This dish is simplicity at its finest, delivering both exceptional nutrition and flavor. The flaky salmon is rich and satisfying, while the roasted asparagus adds a tender crunch. Together, they create a balanced and wholesome meal that’s perfect for any night of the week.

Greek Chicken Salad with Tzatziki Dressing

Greek chicken salad is a refreshing, protein-rich dish that’s bursting with Mediterranean flavors. Featuring juicy grilled chicken, crisp vegetables, and a tangy tzatziki dressing, this salad is satisfying, low-calorie, and perfect for a light yet filling dinner.

Ingredients:

• 2 grilled chicken breasts, sliced
• 4 cups mixed greens (spinach, arugula, or romaine)
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup kalamata olives

For the Tzatziki Dressing:

• 1/2 cup plain non-fat Greek yogurt
• 1 garlic clove, minced
• Juice of 1/2 lemon
• 1 tbsp fresh dill, chopped
• 1/4 cucumber, finely grated
• Salt and pepper to taste

Instructions:

1. Prepare the tzatziki dressing by mixing all the dressing ingredients in a small bowl. Refrigerate until ready to serve.
2. Assemble the salad by layering mixed greens, cucumber, cherry tomatoes, red onion, feta cheese, and olives on a large plate or bowl.
3. Top with sliced grilled chicken.
4. Drizzle the tzatziki dressing over the salad just before serving.

This Greek chicken salad is a feast for both the eyes and the palate. The creamy tzatziki dressing perfectly complements the fresh vegetables and juicy chicken, creating a harmony of flavors. It’s a versatile meal that’s as nutritious as it is delicious, ideal for busy weeknights or weekend dinners.

Lentil and Vegetable Stir-Fry with Tofu

Lentil and vegetable stir-fry with tofu is a plant-based powerhouse of protein, fiber, and nutrients. This dish combines the hearty goodness of lentils with crispy tofu and a variety of colorful vegetables for a satisfying, low-calorie dinner option.

Ingredients:

• 1 cup cooked lentils (green or brown)
• 1 block (14 oz) firm tofu, cubed
• 2 cups broccoli florets
• 1 cup sliced bell peppers (any color)
• 1 cup snap peas
• 2 garlic cloves, minced
• 1 tbsp soy sauce (low sodium)
• 1 tbsp sesame oil
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes (optional)
• 1 tsp sesame seeds (for garnish)

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat. Add tofu cubes and cook until golden on all sides (about 4-5 minutes). Remove and set aside.
2. In the same skillet, add garlic, ginger, and red pepper flakes, cooking for 1 minute until fragrant.
3. Add broccoli, bell peppers, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
4. Stir in cooked lentils and tofu. Add soy sauce and toss to combine.
5. Cook for an additional 2 minutes to heat through. Garnish with sesame seeds before serving.

This lentil and vegetable stir-fry is a vibrant, hearty meal that’s perfect for anyone looking to enjoy plant-based protein. The combination of lentils, tofu, and fresh vegetables delivers a satisfying texture and flavor, making it a standout option for health-conscious eaters.

Teriyaki Chicken with Cauliflower Rice

This teriyaki chicken with cauliflower rice is a light, flavorful meal that satisfies your cravings without derailing your health goals. The lean chicken breast and low-carb cauliflower rice are complemented by a sweet and savory homemade teriyaki sauce. It’s a quick, nutritious dinner perfect for busy weeknights.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 tbsp olive oil
• 2 cups cauliflower rice
• 1 cup broccoli florets
• 1 cup diced carrots

For the Teriyaki Sauce:

• 1/4 cup low-sodium soy sauce
• 2 tbsp honey or maple syrup
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 garlic clove, minced
• 1 tsp cornstarch mixed with 1 tbsp water

Instructions:

1. In a small bowl, mix all the teriyaki sauce ingredients except the cornstarch mixture. Heat the sauce in a small saucepan, add the cornstarch slurry, and cook until thickened. Set aside.
2. Heat olive oil in a skillet over medium heat. Add the chicken pieces and cook until browned and fully cooked. Remove and set aside.
3. In the same skillet, sauté broccoli and carrots until tender, about 5 minutes. Add the cauliflower rice and cook for another 2-3 minutes.
4. Return the chicken to the skillet and pour the teriyaki sauce over it. Stir to combine and heat through.
5. Serve the teriyaki chicken over the cauliflower rice and garnish with sesame seeds or green onions if desired.

This dish is a healthier take on a takeout classic. The homemade teriyaki sauce adds depth and richness without the excess sugar and sodium of store-bought versions. Paired with cauliflower rice, it’s a low-calorie, nutrient-packed meal that doesn’t skimp on flavor.

Blackened Tilapia with Mango Salsa

Blackened tilapia with mango salsa is a vibrant and flavorful dish that combines the smoky spice of blackened seasoning with the sweet, refreshing tang of mango salsa. This protein-packed recipe is as visually stunning as it is delicious, perfect for a light and satisfying dinner.

Ingredients:

• 2 tilapia fillets (4-6 oz each)
• 1 tbsp olive oil
• 1 tbsp blackened seasoning (or Cajun seasoning)

For the Mango Salsa:

• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1/4 cup chopped cilantro
• Juice of 1 lime
• 1/2 jalapeño, minced (optional)
• Salt to taste

Instructions:

1. Rub the tilapia fillets with olive oil and coat evenly with blackened seasoning.
2. Heat a non-stick skillet over medium-high heat. Cook the tilapia for 3-4 minutes per side or until fully cooked.
3. In a bowl, mix all the mango salsa ingredients. Adjust seasoning to taste.
4. Serve the blackened tilapia topped with mango salsa, alongside a side of mixed greens or steamed vegetables.

This dish is a tropical delight, balancing smoky, spicy, and sweet flavors. The tilapia’s light, flaky texture pairs beautifully with the bright and juicy mango salsa, making it an ideal meal for a refreshing, protein-rich dinner that feels like a mini vacation on a plate.

Beef and Vegetable Stir-Fry with Ginger Soy Sauce

beef and vegetable stir-fry is a quick and easy dinner that combines tender strips of lean beef with colorful, nutrient-rich vegetables. The ginger soy sauce ties everything together, creating a satisfying, high-protein meal that’s low in calories but big on flavor.

Ingredients:

• 1 lb lean beef (such as sirloin), thinly sliced
• 1 tbsp olive oil
• 2 cups broccoli florets
• 1 cup sliced bell peppers
• 1 cup snow peas
• 1/2 cup shredded carrots

For the Sauce:

• 1/4 cup low-sodium soy sauce
• 1 tbsp grated ginger
• 2 garlic cloves, minced
• 1 tbsp honey or brown sugar
• 1 tsp sesame oil
• 1 tsp cornstarch mixed with 1 tbsp water

Instructions:

1. Heat olive oil in a large skillet or wok over high heat. Add the beef and cook for 2-3 minutes until browned. Remove and set aside.
2. In the same skillet, stir-fry the broccoli, bell peppers, snow peas, and carrots for 5-7 minutes until tender-crisp.
3. In a small bowl, mix all the sauce ingredients. Pour the sauce over the vegetables and cook until thickened.
4. Return the beef to the skillet and toss everything together to coat in the sauce.
5. Serve hot over brown rice or cauliflower rice for a low-calorie option.

This beef and vegetable stir-fry is a fast, delicious way to enjoy a balanced meal. The ginger soy sauce adds a bold, savory flavor that pairs perfectly with the tender beef and crisp vegetables. It’s a versatile dish that satisfies both your taste buds and your nutritional needs.

Garlic Herb Grilled Turkey Burgers with Sweet Potato Fries

These garlic herb turkey burgers are a lean and flavorful twist on a classic comfort food. Paired with crispy baked sweet potato fries, this high-protein, low-calorie meal is satisfying and packed with nutrients. It’s perfect for a healthy yet indulgent dinner option.

Ingredients (Turkey Burgers):

• 1 lb ground turkey (93% lean)
• 1 garlic clove, minced
• 1 tbsp chopped fresh parsley
• 1 tsp onion powder
• 1 tsp dried oregano
• Salt and pepper to taste
• Whole-grain buns or lettuce wraps

Ingredients (Sweet Potato Fries):

• 2 medium sweet potatoes, cut into thin wedges
• 1 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F for the sweet potato fries.
2. Toss sweet potato wedges with olive oil, paprika, garlic powder, salt, and pepper. Arrange on a baking sheet and bake for 20-25 minutes, flipping halfway through.
3. While the fries bake, combine ground turkey, garlic, parsley, onion powder, oregano, salt, and pepper in a bowl. Form into 4 patties.
4. Heat a grill or grill pan over medium-high heat. Cook the patties for 4-5 minutes per side or until fully cooked.
5. Serve the turkey burgers in whole-grain buns or lettuce wraps with sweet potato fries on the side.

These turkey burgers are juicy, flavorful, and packed with protein, while the sweet potato fries add a touch of natural sweetness and fiber. Together, they create a balanced and satisfying meal that feels indulgent but supports your healthy eating goals.

Spicy Chickpea and Spinach Curry

This spicy chickpea and spinach curry is a hearty, plant-based dinner that’s loaded with protein and fiber. Made with fragrant spices and creamy coconut milk, this dish is a flavorful way to enjoy a nutrient-dense, low-calorie meal. Serve it on its own or over cauliflower rice for an extra boost of nutrition.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 1 cup light coconut milk
• 1 can (14 oz) diced tomatoes
• 1 tsp curry powder
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper (optional)
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a skillet over medium heat. Add onion, garlic, and ginger, cooking until softened.
2. Stir in curry powder, cumin, paprika, and cayenne, cooking for 1 minute until fragrant.
3. Add chickpeas, diced tomatoes, and coconut milk. Simmer for 10 minutes, allowing the flavors to meld.
4. Stir in spinach and cook until wilted, about 2 minutes.
5. Serve hot, garnished with cilantro, over cauliflower rice or quinoa.

This curry is a wonderful example of how plant-based eating can be both delicious and nutritious. The chickpeas and spinach provide a rich source of protein and vitamins, while the spices and coconut milk create a warming, flavorful sauce. It’s a comfort meal that’s as healthy as it is satisfying.

Shrimp and Avocado Salad with Lime Dressing

This shrimp and avocado salad is a light, refreshing dinner packed with lean protein and healthy fats. The creamy avocado pairs beautifully with the tender shrimp, while the zesty lime dressing ties everything together for a flavorful, nutrient-rich meal.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 avocado, diced
• 4 cups mixed greens (spinach, arugula, or romaine)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup chopped cilantro

For the Lime Dressing:

• Juice of 1 lime
• 2 tbsp olive oil
• 1 tsp honey or agave
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper to make the dressing.
2. In a large salad bowl, combine mixed greens, shrimp, avocado, cherry tomatoes, red onion, and cilantro.
3. Drizzle the lime dressing over the salad and toss gently to combine.
4. Serve immediately as a light dinner or pair with a side of whole-grain bread.

This shrimp and avocado salad is the perfect balance of freshness and richness. The lime dressing adds a bright, tangy note that enhances the natural flavors of the ingredients. It’s a quick, no-cook dinner that’s as nutritious as it is delicious, making it ideal for busy evenings or warm-weather meals.

Grilled Lemon Garlic Chicken with Steamed Broccoli

Grilled lemon garlic chicken is a lean and flavorful protein option that pairs perfectly with steamed broccoli. This simple yet delicious meal is rich in protein and low in calories, making it a staple for healthy eating. The zesty lemon and aromatic garlic enhance the natural flavors, ensuring a satisfying dinner.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• Juice and zest of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 cups broccoli florets

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, salt, and pepper.
2. Marinate the chicken breasts in the mixture for at least 30 minutes.
3. Heat a grill or grill pan over medium heat. Cook the chicken for 4-5 minutes per side, or until fully cooked.
4. While the chicken grills, steam the broccoli until tender, about 5 minutes.
5. Serve the grilled chicken alongside the steamed broccoli, garnished with additional lemon zest if desired.

This meal is simplicity at its best—lean protein and nutrient-packed vegetables brought to life with fresh, zesty flavors. It’s a quick, wholesome option for nights when you want something light yet satisfying.

Zucchini Noodles with Turkey Meatballs

Zucchini noodles with turkey meatballs offer a low-carb twist on a traditional Italian favorite. The tender turkey meatballs are high in protein and flavored with fresh herbs, while the zucchini noodles keep the dish light and calorie-conscious. It’s a guilt-free comfort meal that doesn’t compromise on taste.

Ingredients (Meatballs):

• 1 lb ground turkey
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1/4 cup breadcrumbs (or almond flour for a low-carb option)
• 1 garlic clove, minced
• 1 tsp dried Italian seasoning
• Salt and pepper to taste

Ingredients (Zoodles):

• 3 medium zucchinis, spiralized
• 1 cup marinara sauce (low-sodium)
• 1 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F. In a bowl, combine all meatball ingredients. Form into 12 small meatballs and place them on a baking sheet. Bake for 20-25 minutes or until cooked through.
2. Heat olive oil in a large skillet over medium heat. Add the spiralized zucchini and sauté for 2-3 minutes until slightly tender.
3. Heat marinara sauce in a separate pan or microwave.
4. Serve the turkey meatballs over the zucchini noodles, topped with marinara sauce and additional Parmesan if desired.

This dish is perfect for those seeking a comforting, pasta-like experience without the heavy carbs. The turkey meatballs are juicy and flavorful, and the zucchini noodles provide a fresh, satisfying base. It’s a nutritious dinner that satisfies both your cravings and your dietary goals.

Spicy Grilled Shrimp Skewers with Cucumber Salad

Spicy grilled shrimp skewers are a quick, protein-rich option that pairs wonderfully with a cooling cucumber salad. This dish offers a balance of bold, smoky flavors and refreshing, crunchy textures, making it perfect for a light, satisfying dinner.

Ingredients (Shrimp Skewers):

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (optional for extra spice)
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Wooden or metal skewers

Ingredients (Cucumber Salad):

• 2 cucumbers, thinly sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh dill, chopped
• Juice of 1 lemon
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Toss shrimp with olive oil, smoked paprika, cayenne, garlic powder, salt, and pepper. Thread shrimp onto skewers.
3. Grill shrimp skewers for 2-3 minutes per side, or until pink and cooked through.
4. In a bowl, mix cucumber slices, red onion, dill, lemon juice, olive oil, salt, and pepper. Toss well to combine.
5. Serve the shrimp skewers alongside the cucumber salad.

This dish is light, flavorful, and perfect for warm evenings or when you’re craving something spicy yet refreshing. The shrimp are smoky and tender, while the cucumber salad provides a crisp, cooling contrast. It’s a delightful balance of flavors and textures that keeps you coming back for more.

Note: More recipes are coming soon!