9 High-Protein Recipes That Are Also Low in Calories

In our quest for healthy eating, finding recipes that are both high in protein and low in calories is essential for maintaining a balanced diet without sacrificing flavor. These recipes are perfect for anyone looking to build muscle, lose weight, or simply maintain a healthy lifestyle. Below, we have curated nine mouthwatering dishes that pack a protein punch without piling on the calories.

High-Protein Recipes That Are Also Low in Calories

1. Grilled Chicken and Quinoa Salad

This refreshing salad combines the lean protein of grilled chicken breast with the nutrient-dense goodness of quinoa. Chicken breast is known for being a low in calorie source of protein, and when paired with quinoa, which is a complete protein containing all nine essential amino acids, it makes for a filling yet light meal.

• Ingredients:
  • 1 chicken breast (150g)
  • 1/2 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 avocado, sliced
  • Cherry tomatoes, halved
  • Lemon vinaigrette
• Instructions:
  1. Season the chicken breast with salt, pepper, and your favorite herbs.
  2. After the chicken is thoroughly cooked, slice it thinly.
  3. Toss the mixed greens, quinoa, avocado, and cherry tomatoes in a bowl.
  4. Top with the sliced chicken and drizzle with lemon vinaigrette.

Calories: 350 | Protein: 35g

2. Greek Yogurt Parfait with Berries

A delicious breakfast or snack option, this parfait is loaded with protein-rich Greek yogurt and antioxidant-packed berries. Greek yogurt contains twice the protein of regular yogurt, making it an excellent choice for those looking to increase their protein intake.

• Ingredients:
  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (blueberries, strawberries, raspberries)
  • 1 tbsp honey
  • 2 tbsp granola
• Instructions:
  1. In a glass or bowl, arrange the Greek yogurt in layers.
  2. Add a layer of mixed berries.
  3. Drizzle with honey and top with granola.

Calories: 200 | Protein: 20g

3. Spicy Tuna Lettuce Wraps

These spicy tuna lettuce wraps are a low-calorie, high-protein delight. Tuna is an excellent source of lean protein and omega-3 fatty acids, making it a heart-healthy option.

• Ingredients:
  • 1 can of tuna in water, drained
  • 1 tbsp light mayonnaise
  • 1 tsp Sriracha sauce
  • 4 large lettuce leaves
  • Sliced cucumber and shredded carrots
• Instructions:
  1. Mix the tuna with mayonnaise and Sriracha sauce.
  2. Spoon the mixture onto the lettuce leaves.
  3. Top with cucumber slices and shredded carrots.
  4. Roll the lettuce leaves and serve.

Calories: 150 | Protein: 25g

4. Egg White Omelette with Spinach and Feta

For a protein-packed breakfast, this egg white omelette is a perfect choice. Egg whites are a low-calorie source of protein, and when combined with spinach and feta cheese, they create a delicious and nutritious meal.

• Ingredients:
  • 4 egg whites
  • 1 cup fresh spinach
  • 1/4 cup crumbled feta cheese
  • Salt and pepper to taste
• Instructions:
  1. Add a little teaspoon of salt and pepper and whisk the egg whites.
  2. Cook the egg whites in a non-stick pan over medium heat.
  3. Add the spinach and feta cheese to one side of the omelette.
  4. Fold the omelette in half and cook until the spinach wilts and the cheese melts.

Calories: 180 | Protein: 20g

Read Also- 9 High-Protein Pasta Recipes for Weight Loss

5. Turkey and Vegetable Stir-Fry

This turkey and vegetable stir-fry is a quick and easy dinner option that’s both high in protein and low in calories. Turkey breast is lean and packed with protein, while the vegetables add fiber and essential nutrients.

• Ingredients:
  • 200g ground turkey breast
  • 1 cup broccoli florets
  • 1 red bell pepper, sliced
  • 1 zucchini, sliced
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
• Instructions:
  1. In a big pan, warm up the sesame oil over medium heat.
  2. Once added, saute the turkey ground until it is browned.
  3. Add the broccoli, bell pepper, and zucchini to the pan.
  4. Stir in the soy sauce and cook until the vegetables are tender.

Calories: 300 | Protein: 35g

6. Cottage Cheese with Pineapple

Cottage cheese is a fantastic source of protein, and when paired with sweet, tangy pineapple, it makes for a refreshing snack or light dessert. This simple combination is low in calories but high in protein and essential nutrients.

• Ingredients:
  • 1 cup low-fat cottage cheese
  • 1/2 cup pineapple chunks (fresh or canned in juice)
• Instructions:
  1. Spoon the cottage cheese into a bowl.
  2. Top with pineapple chunks.
  3. Serve chilled.

Calories: 180 | Protein: 20g

7. Shrimp and Asparagus Skewers

These shrimp and asparagus skewers are perfect for grilling and are both low in calories and high in protein. Shrimp is a lean source of protein, and asparagus adds fiber and vitamins.

• Ingredients:
  • 200g shrimp, peeled and deveined
  • 1 bunch asparagus, trimmed
  • 1 tbsp olive oil
  • Lemon wedges
• Instructions:
  1. Thread the shrimp and asparagus onto skewers.
  2. Brush with olive oil and grill until the shrimp are opaque and the asparagus is tender.
  3. Serve with lemon wedges.

Calories: 220 | Protein: 30g

8. Lentil and Vegetable Soup

This hearty lentil and vegetable soup is not only comforting but also packed with plant-based protein. Lentils are an excellent source of protein and fiber, making this soup a filling yet low-calorie option.

• Ingredients:
  • 1 cup dried lentils
  • 1 onion, chopped
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 tsp cumin
• Instructions:
  1. The onion, carrots, and celery should be sautéed until tender in a big saucepan.
  2. Add the cumin, diced tomatoes, lentils, and vegetable broth.
  3. Simmer until the lentils are tender.
  4. Season with salt and pepper to taste.

Calories: 250 | Protein: 18g

9. Grilled Salmon with Steamed Broccoli

Salmon is a powerhouse of protein and healthy fats, particularly omega-3 fatty acids. Paired with steamed broccoli, this meal is both nutritious and low in calories, making it ideal for those watching their weight.

• Ingredients:
  • 150g salmon fillet
  • 1 cup broccoli florets
  • 1 tsp olive oil
  • Lemon juice
• Instructions:
  1. Season the salmon fillet with salt, pepper, and lemon juice.
  2. Grill the salmon until cooked through.
  3. Steam the broccoli until tender.
  4. Serve the salmon with the steamed broccoli.

Calories: 350 | Protein: 30g

Conclusion

By incorporating these recipes into your meal plan, you can enjoy delicious, high-protein dishes that are also low in calories. Each recipe is carefully crafted to provide the necessary protein to support muscle growth and maintenance while keeping the calorie count in check. Whether you’re preparing meals for breakfast, lunch, or dinner, these options offer variety and taste without compromising your dietary goals.

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