15 High Protein Low Calorie Dinner Recipes That Actually Taste Good
Okay, so I’ve been on this whole “eat better but don’t hate my life” kick for about six months now, and let me tell you—finding dinner recipes that are both high protein AND low calorie without tasting like cardboard has been… a journey.
Look, I’m gonna be honest with you. I tried so many Pinterest recipes that promised “amazing flavor!” and ended up throwing half of them in the trash. My poor husband was so patient, bless him, but I could see the look in his eyes when I’d present yet another rubbery chicken breast with sad steamed broccoli.
But here’s the thing—I finally cracked the code. Well, mostly. These 15 recipes are the ones that made it through my very scientific testing process (aka my family actually asked for seconds). And trust me, if my 12-year-old son willingly eats something without complaining, it’s passed the ultimate test.
Why High Protein, Low Calorie Actually Matters
Before we dive into the good stuff, let me share what I learned the hard way. I used to think eating healthy meant tiny portions and being hungry all the time. Spoiler alert: that doesn’t work. Like, at all.
Protein keeps you full. I mean REALLY full. Not that fake-full you get from eating a bag of chips (been there), but actual satisfaction that lasts. And when you’re trying to keep calories reasonable without feeling deprived, that protein becomes your best friend.
My doctor mentioned I should aim for about 25-30 grams of protein per dinner. Sounds easy, right? Wrong. Do you know how little protein is in pasta? It’s depressing. But these recipes? They’ll get you there without making you feel like you’re on some weird diet.
Recipe #1: Greek-Style Stuffed Zucchini Boats
About 28g protein, 290 calories
This was born out of desperation when I had WAY too many zucchinis from our garden. My neighbor keeps bringing them over, and I’m running out of people to give them to.
What You’ll Need:
- 4 large zucchini (the bigger the better—trust me on this)
- 1 lb lean ground turkey (I use 93/7, but 85/15 works too)
- 1 cup crumbled feta cheese
- 1/2 cup diced tomatoes
- 1/4 cup chopped fresh dill (or 2 tbsp dried if you’re like me and forget to buy fresh herbs)
- 2 cloves garlic, minced
- 1 small onion, diced
- Salt, pepper, oregano
How to Make It:
Cut your zucchinis in half lengthwise and scoop out the middle. Save that zucchini flesh—we’re not wasting it! Chop it up and set aside.
Brown the turkey in a large skillet. I learned this the hard way: don’t crowd the pan or it’ll steam instead of brown. Nobody wants gray turkey.
Add the onion and garlic, cook until fragrant. Then throw in that chopped zucchini flesh, tomatoes, and seasonings. Cook until everything’s tender and the liquid has mostly evaporated.
Stuff the zucchini boats with the mixture, top with feta, and bake at 375°F for about 25 minutes. The zucchini should be tender but not mushy—learned that lesson when I overcooked them and they turned to mush. Disaster.
Real Talk: My kids eat these without complaining, which is basically a miracle. They think the zucchini boats are “cool,” and I’m not arguing with that logic.
Recipe #2: Asian-Inspired Lettuce Wraps
About 31g protein, 245 calories
I was trying to recreate those lettuce wraps from that restaurant chain, you know the one. Took me four attempts to get the sauce right because I kept making it too salty.
The Protein Base:
- 1 lb ground chicken breast (the really lean stuff)
- 1 can water chestnuts, chopped
- 2 green onions, sliced
- 2 tbsp fresh ginger, minced
- 3 cloves garlic, minced
The Magic Sauce:
- 3 tbsp low-sodium soy sauce
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp sriracha (or more if you like pain)
- 1 tsp cornstarch
For Serving:
- Boston lettuce leaves (the cup-shaped ones work best)
- Sliced radishes, carrots, cucumber
Brown the chicken, breaking it up as it cooks. Add ginger and garlic—your kitchen will smell amazing. Stir in water chestnuts and green onions.
Mix all sauce ingredients in a bowl (whisk that cornstarch really well or you’ll get lumps—been there). Pour over chicken and cook until thickened.
Serve in lettuce cups with fresh veggies on top. It’s basically a deconstructed salad that thinks it’s fancy.
Recipe #3: Mediterranean Baked Cod with Chickpeas
About 35g protein, 320 calories
Okay, I used to be terrified of cooking fish. Like, genuinely scared I’d poison everyone. But cod is basically foolproof—it’s hard to mess up.
Ingredients:
- 4 cod fillets (about 6 oz each)
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 red onion, sliced
- 1/4 cup kalamata olives
- 2 tbsp olive oil
- Lemon juice, oregano, garlic powder
- Crumbled feta for topping
Toss chickpeas, tomatoes, onion, and olives with olive oil and seasonings. Spread on a baking sheet. Place cod on top, season with more lemon and herbs.
Bake at 400°F for about 15-20 minutes. The fish should flake easily—if it doesn’t, give it a few more minutes. Don’t overthink it.
Top with feta and serve. It’s like a warm Mediterranean salad with a bonus fish on top.
Recipe #4: Spicy Turkey and Black Bean Stuffed Peppers
About 29g protein, 275 calories
This recipe exists because I bought way too many bell peppers when they were on sale. Sound familiar?
The Stuffing:
- 1 lb lean ground turkey
- 1 can black beans, drained
- 1/2 cup salsa (I use medium—adjust to your heat tolerance)
- 1/2 cup corn kernels
- 1 cup cauliflower rice (fresh or frozen)
- 1/2 cup shredded Mexican cheese blend
The Peppers:
- 6 bell peppers, tops cut off and seeds removed
- A little patience (they take forever to get tender)
Cook turkey until browned, add everything except cheese. Let it simmer until flavors meld—about 10 minutes.
Stuff peppers, place in baking dish with a little water in the bottom. Cover with foil and bake at 350°F for about 45 minutes. Remove foil, add cheese, bake 10 more minutes.
Pro tip: If your peppers won’t stand up straight, slice a tiny bit off the bottom. Don’t slice too much or you’ll have pepper boats instead of pepper cups. Ask me how I know.
Recipe #5: Lemon Herb Grilled Chicken Thighs with Roasted Vegetables
About 32g protein, 295 calories
I know, I know—chicken thighs aren’t the leanest option. But hear me out. They’re SO much more flavorful than breasts, and the extra fat keeps them from drying out when you inevitably forget about them on the grill.
For the Chicken:
- 6 boneless, skinless chicken thighs
- Marinade: lemon juice, olive oil, garlic, rosemary, thyme
- Salt and pepper
Vegetable Mix:
- Zucchini, bell peppers, red onion, cherry tomatoes
- Whatever vegetables are about to go bad in your fridge, honestly
Marinate chicken for at least 30 minutes. I usually do this in the morning before work, then grill when I get home.
Grill chicken about 6-7 minutes per side. Use a meat thermometer—165°F is your magic number. Don’t guess. I learned this lesson when I gave everyone food poisoning. Well, not exactly poisoning, but nobody felt great the next day.
Roast vegetables at 425°F until they’re caramelized and delicious. Season everything generously.
Recipe #6: Thai-Style Beef and Broccoli Stir Fry
About 28g protein, 260 calories
This is my answer to takeout cravings. Takes about 15 minutes start to finish, which is faster than delivery.
Protein:
- 1 lb sirloin steak, sliced thin against the grain
- 4 cups broccoli florets
- 1 red bell pepper, sliced
Sauce:
- 3 tbsp fish sauce (don’t skip this—it’s not fishy, I promise)
- 2 tbsp lime juice
- 1 tbsp brown sugar
- 2 cloves garlic, minced
- 1 thai chili, minced (or red pepper flakes)
Heat your wok or large skillet until it’s smoking hot. Seriously. Hot hot hot.
Cook beef in batches—don’t crowd the pan or it’ll steam. You want those crispy edges.
Stir fry broccoli until bright green and crisp-tender. Add pepper, then beef back to the pan.
Pour sauce over everything, toss until coated. Serve immediately.
Note: I serve this over cauliflower rice to keep it low-cal, but regular rice works too if you’ve got the calories to spare.
Recipe #7: Greek Yogurt Chicken Salad Lettuce Wraps
About 26g protein, 195 calories
This isn’t really “cooking” per se, but it’s one of my go-to quick dinners when I don’t want to turn on the stove.
The Base:
- 3 cups cooked chicken breast, diced (rotisserie works great)
- 1/2 cup Greek yogurt (the thick, plain kind)
- 1/4 cup diced celery
- 1/4 cup diced red grapes
- 1/4 cup chopped pecans
- 2 tbsp fresh dill
For Serving:
- Butter lettuce leaves
- Sliced tomatoes
- Cucumber rounds
Mix everything together. Let it sit in the fridge for at least 30 minutes so the flavors can get acquainted.
Serve in lettuce cups with fresh veggies. It’s like a fancy tea sandwich but actually filling.
Recipe #8: Mexican-Style Egg White Scramble
About 24g protein, 210 calories
Breakfast for dinner is totally acceptable, right? This scramble is loaded with vegetables and flavor.
The Mix:
- 8 egg whites (or 1 cup liquid egg whites if you’re feeling fancy)
- 1/2 cup black beans
- 1/2 cup corn
- 1/4 cup diced tomatoes
- 1/4 cup diced red onion
- 2 tbsp salsa
- 1/4 cup shredded cheese
Sauté onion until translucent, add beans, corn, and tomatoes. Cook until heated through.
Pour in egg whites, scramble until just set. Don’t overcook—nobody likes rubber eggs.
Top with cheese and salsa. Serve with hot sauce if that’s your thing.
Recipe #9: Baked Salmon with Roasted Brussels Sprouts
About 34g protein, 285 calories
I converted my brussels sprouts-hating family with this recipe. The key is getting them crispy and caramelized, not mushy and sad.
The Salmon:
- 4 salmon fillets (skin-on is fine)
- Lemon, garlic, dill
- Salt and pepper
The Brussels Sprouts:
- 1.5 lbs brussels sprouts, halved
- 2 tbsp olive oil
- Balsamic vinegar
- Bacon bits (optional but recommended)
Toss brussels sprouts with oil, salt, and pepper. Roast at 425°F for about 20 minutes until crispy.
Season salmon and bake alongside brussels sprouts for the last 12-15 minutes.
Drizzle everything with balsamic and top with bacon bits if using.
Recipe #10: Turkey Meatball Zucchini Noodle Soup
About 30g protein, 240 calories
This is basically comfort food that happens to be healthy. Perfect for when you want soup but don’t want to blow your calorie budget.
Meatballs:
- 1 lb ground turkey
- 1/4 cup almond flour (or breadcrumbs)
- 1 egg
- Italian seasoning, garlic powder
Soup Base:
- 6 cups chicken broth
- 2 zucchini, spiralized
- 1 can diced tomatoes
- Italian herbs
Form meatballs and bake at 400°F for 20 minutes. Meanwhile, simmer broth with tomatoes and herbs.
Add meatballs to soup, simmer 10 minutes. Add zucchini noodles in the last 2 minutes—don’t overcook or they’ll get mushy.
Recipe #11: Moroccan-Spiced Chicken with Cauliflower
About 33g protein, 270 calories
This recipe makes me feel fancy and worldly, even though I’m just standing in my suburban kitchen in yoga pants.
Spice Blend:
- Cumin, coriander, cinnamon, paprika, turmeric
- A pinch of cayenne if you’re brave
The Goods:
- 6 chicken thighs, bone-in, skin removed
- 1 head cauliflower, cut into florets
- 1 onion, sliced
- Chicken broth for braising
Rub chicken with spice blend. Brown in a dutch oven, then set aside.
Sauté onion until caramelized. Add cauliflower and a splash of broth.
Nestle chicken back in, cover, and braise until tender—about 45 minutes.
The result is tender, fall-apart chicken with perfectly spiced vegetables.
Recipe #12: Asian Lettuce Chicken Bowls
About 29g protein, 255 calories
This is my interpretation of those trendy bowl places, but made at home where I can control the portions and ingredients.
The Protein:
- 1.5 lbs ground chicken breast
- Fresh ginger, garlic, soy sauce
- Sesame oil for flavor
The Bowl:
- Shredded lettuce (lots of it)
- Shredded carrots
- Cucumber, diced
- Radishes, sliced thin
- Green onions
Quick Peanut Sauce:
- 2 tbsp natural peanut butter
- 1 tbsp rice vinegar
- 1 tsp soy sauce
- Water to thin
Cook chicken with aromatics until browned and cooked through. Let cool slightly.
Arrange bowls with lettuce as the base, top with chicken and vegetables.
Drizzle with peanut sauce. It’s like a salad that thinks it’s a real meal.
Recipe #13: Italian Herb Baked Cod with Green Beans
About 32g protein, 220 calories
This is my go-to when I need something that looks impressive but requires minimal effort. Perfect for when the in-laws are coming over.
The Fish:
- 4 cod fillets
- Italian herbs, lemon zest
- A drizzle of olive oil
The Vegetables:
- 1.5 lbs fresh green beans, trimmed
- Cherry tomatoes
- Garlic, sliced thin
Toss green beans with garlic and a little oil. Roast at 400°F for 15 minutes.
Add tomatoes and cod to the pan, season everything well. Bake another 12-15 minutes until fish flakes easily.
Finish with fresh herbs and a squeeze of lemon.
Recipe #14: Tex-Mex Stuffed Sweet Potatoes
About 25g protein, 310 calories
Sweet potatoes are nature’s perfect vessel for delicious toppings. This combination is my favorite.
The Base:
- 4 medium sweet potatoes
- A little patience while they bake
The Topping:
- 1 lb lean ground beef
- Black beans, corn, diced tomatoes
- Taco seasoning
- Greek yogurt and salsa for serving
Bake sweet potatoes at 425°F for about 45 minutes until tender.
Brown beef, add vegetables and seasonings. Let simmer until flavors meld.
Split open potatoes, fluff the flesh, and top with beef mixture.
Finish with a dollop of Greek yogurt and salsa.
Recipe #15: Mediterranean Shrimp and Vegetable Skewers
About 27g protein, 195 calories
Perfect for grilling season, and they look way more fancy than the effort required.
The Shrimp:
- 2 lbs large shrimp, peeled
- Lemon juice, olive oil, oregano
- Garlic, salt, pepper
The Vegetables:
- Zucchini, bell peppers, red onion
- Cherry tomatoes
- Whatever won’t fall through the grill grates
Thread shrimp and vegetables on skewers alternately. Don’t pack them too tight or they won’t cook evenly.
Grill over medium-high heat, turning once, until shrimp are pink and vegetables are tender.
Serve with lemon wedges and maybe some tzatziki if you’re feeling fancy.
My Final Thoughts (Because Every Recipe Post Needs This Section)
Look, these recipes aren’t going to change your life or anything dramatic like that. But they will give you some solid options for weeknight dinners that don’t leave you feeling deprived or hungry two hours later.
The key thing I learned through all this trial and error? Don’t be afraid to mess with the recipes. Add more spice if you like heat. Swap vegetables based on what’s in your fridge. Use chicken instead of turkey if that’s what you have.
A Few Random Tips I Wish Someone Had Told Me:
Invest in a good meat thermometer. Seriously. Stop guessing when proteins are done.
Prep your vegetables on Sunday. Future you will thank present you when it’s 6 PM on Wednesday and everyone’s hungry.
Keep frozen vegetables as backup. They’re not as good as fresh, but they’re infinitely better than ordering pizza again.
Season everything. I used to be so timid with salt and spices. Don’t be me.
And hey, if you try any of these and they turn out terrible, don’t blame me. Kidding! But seriously, let me know how they turn out. I’m always looking for ways to make these even better.
Happy cooking! (And may your smoke detector stay silent) 🍽️