9 High Protein Low Calorie Meals That Actually Taste Good

I don’t know about you, but I’m tired of choking down bland chicken and broccoli just to meet my protein goals. Finding high protein low calorie meals that don’t taste like cardboard has been my personal mission ever since my doctor gave me “the talk” about getting more protein while cutting back on calories. Trust me, it’s been a journey of trial and error (heavy on the error).

The good news? You don’t have to sacrifice flavor for nutrition. These 9 high protein low calorie meals have been my saving grace for family dinners, meal prep Sundays, and those nights when I’m tempted to just order pizza. Each recipe packs a serious protein punch while keeping the calories in check, and—most importantly—they’re dishes you’ll actually look forward to eating. No more holding your nose while you eat!

1. Sheet Pan Lemon Herb Chicken with Roasted Vegetables

This recipe was born on a Tuesday night when I had exactly 10 minutes to get dinner in the oven before my daughter’s soccer practice. I threw everything on a sheet pan, crossed my fingers, and raced out the door. When we came home, the house smelled amazing, and my husband thought I’d spent hours cooking. I’ve never corrected him.

Why It’s Amazing

One pan means minimal cleanup, which is always a win in my book. The lemon brightens everything up while the herbs add depth without extra calories. Plus, you can customize the veggies based on what’s in your fridge (or what’s about to go bad—no judgment here).

Ingredients

• 1 lb boneless, skinless chicken breasts (about 2-3 breasts, depending on size)
• 2 tbsp olive oil (yes, it adds calories, but divided among 4 servings it’s worth it)
• 3 cloves garlic, minced (or more if you’re not planning on kissing anyone)
• 1 lemon, juiced and zested
• 1 tbsp fresh rosemary, chopped (or 1 tsp dried if you’re like me and your herb garden is more aspirational than actual)
• 1 tbsp fresh thyme (or 1 tsp dried)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 medium zucchini, sliced
• 1 red onion, cut into wedges
• Salt and pepper to taste (be generous, seriously)

Instructions

1. Preheat your oven to 425°F. If you forget like I always do, just turn it on when you remember and adjust your cooking time.
2. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, rosemary, and thyme.
3. Place chicken breasts on one side of a large sheet pan. Dump all the veggies on the other side.
4. Pour half the olive oil mixture over the chicken, then the rest over the veggies. Toss everything around to coat. Season with salt and pepper.
5. Bake for 20-25 minutes, or until chicken reaches 165°F and veggies are roasted. I usually poke the chicken with a fork to see if the juices run clear because I can never find my meat thermometer.

Tips & Chaos Notes

If your chicken breasts are different sizes (they always are), cut the larger ones in half so everything cooks evenly. Also, don’t crowd the pan! If you’re cooking for more than 4 people, use two sheet pans. I learned this the hard way when I tried to cram everything onto one pan and ended up with steamed vegetables instead of roasted ones. Nobody wants that.

2. Greek Yogurt Chicken Salad Stuffed Peppers

I invented this recipe during a heatwave when turning on the oven seemed like a form of self-torture. My kids were skeptical of the stuffed peppers concept until I told them they could eat the “bowl” afterward. Now they fight over who gets the last pepper.

Why It’s Amazing

Swapping mayo for Greek yogurt slashes calories while adding protein. The peppers add crunch, color, and nutrients without adding many calories. It’s refreshing, filling, and perfect for meal prep—the flavors actually get better after a day in the fridge.

Ingredients

• 2 cups cooked chicken breast, shredded (rotisserie chicken works great if you’re short on time)
• 3/4 cup plain Greek yogurt (full-fat tastes better, but use 0% if you’re counting every calorie)
• 1 apple, diced small (I like Honeycrisp, but use whatever’s not mushy in your fruit drawer)
• 2 stalks celery, diced
• 1/4 cup red onion, finely chopped
• 2 tbsp fresh dill, chopped (dried works too, just use 2 tsp instead)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 4 large bell peppers, any color, halved and seeded
• Salt and pepper to taste
• Optional: 2 tbsp chopped walnuts or sliced almonds for crunch

Instructions

1. In a large bowl, mix together the shredded chicken, Greek yogurt, apple, celery, red onion, dill, Dijon, and lemon juice. Season with salt and pepper.
2. Cut your bell peppers in half lengthwise and remove the seeds. If they don’t sit flat, slice a tiny bit off the bottom to create a stable base.
3. Spoon the chicken salad mixture into the pepper halves. If you’re adding nuts, sprinkle them on top.
4. Serve immediately or store in the fridge for up to 3 days. The peppers might release a little water when stored, so just drain it off before eating.

Tips & Chaos Notes

If you’re not a pepper person, this works great wrapped in lettuce or just eaten straight out of the container while standing in front of the fridge at midnight (not that I’ve done that). Also, don’t skip the apple—it adds sweetness and crunch that makes this dish special. My husband accidentally used vanilla Greek yogurt once, and it was… interesting. Don’t do that.

3. Spicy Turkey Taco Lettuce Wraps

These lettuce wraps were my desperate attempt to satisfy a taco craving while sticking to my calorie goals. My first attempt ended with taco meat all over my shirt and floor (pro tip: don’t overstuff), but I’ve since perfected the technique. My kids still prefer regular tacos, but my husband and I actually prefer these now—they’re fresher and don’t leave you feeling like you need a nap afterward.

Why It’s Amazing

Ground turkey is leaner than beef but still satisfies that meaty taco craving. The lettuce wraps cut out empty carbs from tortillas, and the spices add tons of flavor without adding calories. Plus, the whole meal comes together in about 15 minutes, making it perfect for those nights when everyone’s hangry and patience is thin.

Ingredients

• 1 lb 93% lean ground turkey (the 99% lean kind is too dry, trust me)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 2 tsp cumin
• 1 tsp paprika
• 1/2 tsp oregano
• 1/4 tsp cayenne pepper (optional if you don’t like heat)
• 1/2 cup low-sodium chicken broth or water
• 1 head butter lettuce or iceberg lettuce, leaves separated
• Toppings: diced tomatoes, diced avocado, chopped cilantro, sliced jalapeños, lime wedges, and a sprinkle of low-fat cheese

Instructions

1. Heat a large skillet over medium-high heat. Add the ground turkey and break it up with a wooden spoon as it cooks.
2. When the turkey is about halfway cooked (some pink parts still visible), add the onion and continue cooking until the onion is translucent.
3. Add the garlic and cook for another 30 seconds until fragrant.
4. Sprinkle all the spices over the meat and stir to combine.
5. Pour in the chicken broth or water, stir, and let simmer for about 5 minutes until most of the liquid has evaporated but the meat is still moist.
6. Taste and adjust seasonings as needed (I usually add more of everything because I like it flavorful).
7. Serve the meat in lettuce leaves with your choice of toppings.

Tips & Chaos Notes

Double the recipe and use the leftovers for taco salads during the week. Also, if you’re struggling with the lettuce wraps falling apart, serve this as a taco salad instead—same great taste, less mess. For extra protein, add a can of drained and rinsed black beans to the meat mixture. Just watch out for that first bite—I’ve ruined many shirts from taco juice dripping down my chin!

4. Lemon Garlic Shrimp Zoodles

The first time I made zucchini noodles, my spiralizer jammed, I cut my finger trying to fix it, and I nearly threw the whole contraption out the window. But the end result was so good that I’ve since made peace with my spiralizer. My 9-year-old calls these “mermaid noodles,” which somehow makes them taste better.

Why It’s Amazing

Shrimp is one of the highest protein, lowest calorie proteins out there. Paired with zucchini noodles instead of pasta, this dish is incredibly light yet satisfying. The lemon and garlic create a bright, flavorful sauce without heavy cream or butter. It feels fancy enough for company but is easy enough for a weeknight.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 3-4 medium zucchini
• 2 tbsp olive oil, divided
• 4 cloves garlic, minced
• 1/4 tsp red pepper flakes (optional)
• Zest and juice of 1 lemon
• 1/4 cup low-sodium chicken broth
• 2 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 2 tbsp grated Parmesan cheese (optional but worth the few extra calories)

Instructions

1. Spiralize your zucchini into noodles. If you don’t have a spiralizer, use a vegetable peeler to create ribbons or just buy pre-spiralized zucchini noodles to save your sanity.
2. Pat the shrimp dry with paper towels and season with salt and pepper.
3. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp and cook for about 1-2 minutes per side until pink and opaque. Remove to a plate.
4. In the same skillet, add the remaining tablespoon of olive oil. Add the garlic and red pepper flakes and cook for about 30 seconds until fragrant.
5. Add the lemon zest, lemon juice, and chicken broth. Let simmer for about 2 minutes.
6. Add the zucchini noodles to the skillet and toss to coat in the sauce. Cook for about 2 minutes until just tender. You want them al dente, not mushy!
7. Return the shrimp to the skillet, add the parsley, and toss everything together. Season with additional salt and pepper if needed.
8. Serve immediately, topped with a sprinkle of Parmesan if using.

Tips & Chaos Notes

The biggest mistake people make with zoodles is overcooking them—they release a ton of water and turn to mush. If your zucchini is particularly watery, you can salt the noodles and let them sit in a colander for 10 minutes, then pat dry before cooking. Also, if you’re serving this to skeptical family members, try mixing the zoodles with a small amount of regular pasta. I did this to transition my pasta-loving family, and now they’re happy with just the zoodles.

5. Egg White Veggie Breakfast Muffins

I created these when I realized I was spending $7 every morning on an egg white breakfast wrap at the coffee shop. My first batch stuck to the muffin tin so badly that I had to soak the pan for three days. Lesson learned: cooking spray is not optional! Now I make these every Sunday for grab-and-go breakfasts, and my wallet (and waistline) are thanking me.

Why It’s Amazing

These portable protein powerhouses are perfect for busy mornings. Make a batch on Sunday, and you’ve got breakfast sorted for the week. They’re customizable based on what veggies you have on hand, and they reheat beautifully in the microwave. Plus, they’re a great way to sneak veggies into your morning routine.

Ingredients

• 12 egg whites (about 1 1/2 cups if you’re using the carton kind)
• 4 whole eggs (for a little richness and extra protein)
• 1/4 cup skim milk (or unsweetened almond milk)
• 1 cup spinach, roughly chopped
• 1/2 red bell pepper, diced small
• 1/2 cup mushrooms, diced small
• 1/4 cup green onions, sliced
• 1/4 cup reduced-fat feta cheese
• 1/4 tsp garlic powder
• Salt and pepper to taste
• Non-stick cooking spray (use liberally!)

Instructions

1. Preheat your oven to 350°F and generously spray a 12-cup muffin tin with cooking spray.
2. In a large bowl, whisk together the egg whites, whole eggs, and milk until well combined.
3. Add the spinach, bell pepper, mushrooms, green onions, garlic powder, salt, and pepper. Stir to combine.
4. Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
5. Sprinkle the feta cheese evenly over the tops.
6. Bake for 20-25 minutes, or until the egg muffins are set and slightly golden on top.
7. Let cool for a few minutes, then run a knife around the edges to loosen before removing from the tin.

Tips & Chaos Notes

These keep well in the fridge for up to 5 days. I wrap them individually in parchment paper for easy grabbing in the morning. To reheat, microwave for 20-30 seconds. If you’re really in a rush, they’re even decent cold. For variety, try different veggie combinations or add herbs like dill or basil. My husband likes his with a few drops of hot sauce on top. The time I accidentally used garlic salt instead of garlic powder was… memorable. Don’t do that unless you really love garlic!

6. Slow Cooker Salsa Chicken

This recipe saved my sanity during a particularly chaotic week when my in-laws were visiting, my kids had activities every night, and my boss decided we needed to redo an entire project. I literally threw ingredients in the slow cooker at 7am while half-asleep, and by dinner time, we had a meal that made me look like I had my life together. Fake it till you make it!

Why It’s Amazing

With just a handful of ingredients and minimal prep, this recipe delivers tender, flavorful chicken that can be used in countless ways. It’s high in protein, low in calories, and the slow cooker does all the work. Plus, it makes enough for multiple meals, which is always a win in my book.

Ingredients

• 2 lbs boneless, skinless chicken breasts
• 1 16-oz jar salsa (I use medium, but adjust to your spice preference)
• 1 packet taco seasoning (low-sodium if you can find it)
• 1 can black beans, drained and rinsed
• 1 cup frozen corn
• 1/2 cup low-sodium chicken broth
• Optional toppings: chopped cilantro, sliced green onions, Greek yogurt (instead of sour cream), avocado slices, lime wedges

Instructions

1. Place the chicken breasts in the bottom of your slow cooker.
2. Sprinkle the taco seasoning over the chicken.
3. Pour the salsa and chicken broth over the top.
4. Add the black beans and corn.
5. Cover and cook on low for 6-7 hours or on high for 3-4 hours.
6. About 30 minutes before serving, shred the chicken using two forks. It should fall apart easily.
7. Stir everything together and let it cook for another 30 minutes with the lid off to allow some of the liquid to evaporate.
8. Serve with your choice of toppings.

Tips & Chaos Notes

This versatile chicken works in so many ways: over cauliflower rice, in lettuce wraps, on a salad, or in a small tortilla if you have the calories to spare. It freezes beautifully, so I often make a double batch and freeze half for future dinner emergencies. The time I forgot to drain the beans, the sauce was a bit watery—still tasted great, but needed a slotted spoon to serve. Oh, and fair warning: your house will smell amazing all day, which might make you unreasonably hungry by dinner time!

7. Spaghetti Squash with Turkey Bolognese

The first time I served this to my family, my son took one look and said, “Mom, this isn’t spaghetti. Spaghetti isn’t yellow.” He refused to try it until I offered him $1—cheapest bribe ever because he ended up loving it and now requests “yellow spaghetti” regularly. Kids are weird, but sometimes their weirdness works in your favor.

Why It’s Amazing

This dish gives you all the comfort of spaghetti bolognese with a fraction of the calories. Spaghetti squash has a mild flavor that takes on the robust taste of the sauce, and the texture is surprisingly satisfying. The turkey sauce is packed with protein and vegetables, making this a complete meal that won’t leave you in a carb coma.

Ingredients

• 1 medium spaghetti squash (about 3 pounds)
• 1 lb lean ground turkey (93% lean)
• 1 onion, diced
• 2 carrots, diced small
• 2 celery stalks, diced small
• 3 cloves garlic, minced
• 1 28-oz can crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• 1 bay leaf
• Salt and pepper to taste
• 2 tbsp grated Parmesan cheese (optional for serving)
• Fresh basil for garnish (if you’re feeling fancy)

Instructions

1. Preheat your oven to 400°F.
2. Cut the spaghetti squash in half lengthwise. This requires some muscle and a sharp knife—be careful! Scoop out the seeds.
3. Brush the cut sides with a little olive oil and season with salt and pepper.
4. Place the squash halves cut-side down on a baking sheet and roast for 40-45 minutes, or until you can easily pierce the skin with a fork.
5. While the squash is roasting, make the sauce. Heat a large pot or deep skillet over medium heat.
6. Add the ground turkey and cook until no longer pink, breaking it up with a spoon as it cooks.
7. Add the onion, carrots, and celery to the pot. Cook for 5-7 minutes until the vegetables begin to soften.
8. Add the garlic and cook for another 30 seconds until fragrant.
9. Stir in the crushed tomatoes, tomato paste, oregano, basil, red pepper flakes (if using), and bay leaf.
10. Bring to a simmer, then reduce heat to low. Cover and cook for at least 20 minutes, or up to an hour if you have time. The longer it simmers, the better the flavor.
11. When the squash is done, let it cool slightly, then use a fork to scrape the flesh into spaghetti-like strands.
12. Remove the bay leaf from the sauce, then serve the turkey bolognese over the spaghetti squash strands.
13. Top with a sprinkle of Parmesan and fresh basil if desired.

Tips & Chaos Notes

If you’re short on time, you can microwave the spaghetti squash instead of roasting it. Just poke holes all over with a fork, microwave for 5 minutes, then cut in half and continue microwaving until tender, about 5-7 more minutes. The sauce freezes well, so I often make a double batch and freeze half for another meal. And here’s a weird tip: if your kids are skeptical, call it “yellow spaghetti” and act like it’s a special treat. Works surprisingly well!

8. Asian-Inspired Lettuce Wrap Bowls

I created this recipe after spending $15 on a similar dish at a chain restaurant and thinking, “I could make this at home for way less money and way fewer calories.” My first attempt was a bit bland (note to self: don’t be shy with the ginger and garlic), but after some tweaking, I’ve got a version that’s even better than the restaurant’s. My wallet and waistline are both grateful.

Why It’s Amazing

These lettuce wrap bowls hit all the right notes: savory, slightly sweet, with a bit of crunch from the water chestnuts and a fresh finish from the lettuce. They’re packed with protein from the chicken and incredibly satisfying despite being low in calories. Plus, they come together in about 20 minutes, making them perfect for busy weeknights.

Ingredients

• 1 lb ground chicken breast (you can also use turkey)
• 1 tbsp sesame oil
• 1 onion, diced small
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 8-oz can water chestnuts, drained and diced
• 1/4 cup low-sodium soy sauce or tamari
• 2 tbsp hoisin sauce
• 1 tbsp rice vinegar
• 1 tsp sriracha (more or less to taste)
• 1 head butter lettuce, leaves separated and washed
• 3 green onions, sliced
• 1/4 cup shredded carrots
• Optional: 1/4 cup chopped peanuts or cashews for topping
• Lime wedges for serving

Instructions

1. Heat the sesame oil in a large skillet over medium-high heat.
2. Add the ground chicken and cook until no longer pink, breaking it up with a wooden spoon as it cooks.
3. Add the onion and cook for 3-4 minutes until softened.
4. Add the garlic and ginger and cook for another 30 seconds until fragrant.
5. Stir in the water chestnuts, soy sauce, hoisin sauce, rice vinegar, and sriracha.
6. Let simmer for 2-3 minutes until the sauce has slightly thickened and coated the meat.
7. Remove from heat and stir in most of the green onions, reserving some for garnish.
8. To serve, place several lettuce leaves on each plate and spoon the chicken mixture into the center.
9. Top with shredded carrots, remaining green onions, and chopped nuts if using.
10. Serve with lime wedges for squeezing over the top.

Tips & Chaos Notes

If you’re meal prepping, store the lettuce and chicken mixture separately to keep the lettuce crisp. For extra veggies, you can add diced bell peppers or mushrooms when cooking the onions. My husband likes his extra spicy, so I keep a bottle of sriracha on the table. The time I accidentally used hot sesame oil instead of regular was… an experience. My sinuses were very clear that night!

9. Protein-Packed Quinoa Salad with Grilled Chicken

I first made this salad for a potluck where I knew the only options would be mayo-laden pasta salads and desserts. I was trying to be “that healthy person” but ended up being pleasantly surprised when my bowl was the first to empty. The hostess even asked for the recipe, which is basically the highest compliment in potluck world.

Why It’s Amazing

This salad is a complete meal that’s refreshing yet satisfying. Quinoa provides complex carbs and additional protein, while the chicken and chickpeas pump up the protein content even further. The lemon vinaigrette is bright and tangy without being heavy. It’s perfect for meal prep as it actually tastes better after the flavors have had time to meld.

Ingredients

• 1 cup uncooked quinoa, rinsed well
• 2 cups low-sodium chicken broth (for cooking the quinoa)
• 1 lb boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1 bell pepper, diced
• 1/4 red onion, finely diced
• 1/2 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled
• For the dressing:
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions

1. In a medium saucepan, combine the rinsed quinoa and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the quinoa is tender.
2. While the quinoa is cooking, prepare the chicken. Season both sides with salt, pepper, and dried oregano.
3. Heat the olive oil in a skillet over medium-high heat. Add the chicken and cook for 5-7 minutes per side, or until the internal temperature reaches 165°F.
4. Let the chicken rest for 5 minutes, then dice into bite-sized pieces.
5. In a large bowl, combine the cooked quinoa, diced chicken, chickpeas, cucumber, tomatoes, bell pepper, red onion, and parsley.
6. In a small bowl, whisk together all the dressing ingredients.
7. Pour the dressing over the salad and toss to combine.
8. Gently fold in the feta cheese.
9. Serve immediately or refrigerate for up to 3 days.

Tips & Chaos Notes

Don’t skip rinsing the quinoa unless you enjoy that weird bitter taste that makes you question every life choice. Also, this is one of those recipes that magically tastes better after sitting overnight, which is basically meal prep sorcery.

Quick Meal Prep Tips (Because Life Is Too Short to Cook Every Night)

If you’re trying to stick to high protein low calorie meals, meal prep is basically your best friend. Not the kind of best friend who texts back immediately, but the kind who shows up when you need them.

• Cook protein in bulk: grill chicken, brown turkey, or bake salmon once.
• Prep veggies ahead: chopping onions at 8AM feels productive. Chopping onions at 6PM feels like punishment.
• Keep sauces flavorful: lemon juice, garlic, Dijon, salsa, soy sauce, vinegar = flavor without heavy calories.
• Use “lazy shortcuts”: rotisserie chicken, frozen veggies, bagged salad kits. This is real life.

Final Thoughts: High Protein Doesn’t Have to Be Miserable

Look, I love a good treat meal as much as anyone, but if you’re trying to hit protein goals while keeping calories low, the key is finding meals that don’t feel like punishment. And these recipes? They’re the kind of meals that actually make you feel like you’re winning at life… even if your laundry situation says otherwise.

If you try any of these, let me know which one becomes your new obsession. Mine is still the slow cooker salsa chicken, because it makes me look like I have my life together—and I will take that win whenever I can get it.