Are you trying to lose weight or maintain your current weight? Adding high protein low calorie foods to your diet can be a game-changer. And you don’t have to stuff your meals with protein powder or stick to the same-old chicken and rice meals. I have 25+ high protein and low cal recipes that you’ll love.
25+ High-Protein Foods to Add to Your Diet
1. Avocado Chicken Wrap
These wraps are loaded with protein and healthy fat, thanks to the avocado. The recipe calls for Wholemeal Weight Watcher tortillas, but you can use any low-calorie tortilla you want. The parsley yogurt sauce adds creaminess, flavor and even more protein.
2. Healthy Protein Egg Salad
Yes, egg salad can be healthy and low calorie. This recipe adds egg whites into the mix and Greek yogurt to kick up the protein without adding extra fat or carbs. Use fresh dill and a quality Dijon mustard to take the flavor to the next level.
Related: 25+ Best High Protein Dinner Ideas to Meal Prep For Your Whole Family
3. Low Cal, Low Carb, High Protein French Toast
I love high protein low calorie foods like this French toast because you enjoy your fave comfort foods without the guilt. For this recipe, you’ll use a low calorie bread, almond milk, egg white and protein powder to keep the calories and carbs down while boosting the protein. Drizzle with high-quality, real maple syrup.
4. Easy Healthy Lasagna
Who doesn’t love lasagna? This recipe tones down the calories and ramps up the protein for a delicious family meal that everyone will love. You’ll use cottage cheese instead of ricotta cheese, light mozzarella and ground turkey or chicken (for extra protein). Bake in a casserole dish, and you’re ready to eat in just 30 minutes.
5. High Protein Veggie Egg Bake
A simple breakfast recipe that’s loaded with protein and gives you a healthy dose of veggies. Most of the protein comes from egg whites and cottage cheese. You’ll add spinach, mushrooms, broccoli, red pepper, garlic and onion. Feel free to sub any vegetables you want if you’re not a fan of these.
6. 30-Minute High Protein Snickerdoodle Muffins
These muffins are easy to make and quick to bake, making them the perfect on-the-go breakfast that will keep you full and satisfied. Adding protein powder into the mix adds a big protein boost, but you’ll also use Swerve instead of regular sugar and apple sauce to sweeten things up. Cook in a muffin tin, and you have a healthy breakfast or snack.
7. Cottage Cheese Brownies
I’m convinced you can put cottage cheese into just about anything. This recipe proves my point. Adding cocoa powder and coffee powder makes this a truly delicious treat, and you’ll never taste the cottage cheese. Each serving has about 6.5 grams of protein and just 75 calories. For a dessert or snack, it’s a healthy choice.
8. Low Calorie and High Protein Blueberry Cheesecake
Each serving of this decadent cheesecake has just 166 calories and 16g of protein. Light cream cheese, protein powder and Greek yogurt make this dish rich in protein. A homemade blueberry sauce and graham cracker crust make this a truly delightful treat that you can enjoy guilt-free.
9. Chocolate Protein Chia Pudding
Chia seeds are loaded with protein and omegas, but they also gel to make a creamy texture when added to things like yogurt or milk. This recipe is so simple yet so satisfying for this reason. You’ll add chia seeds to the unsweetened milk of your choice (dairy, cashew, etc.) and a scoop of chocolate protein. Refrigerate for at least 1-2 hours and enjoy.
10. Healthy Yogurt Cake
Craving something sweet? This healthy yogurt cake will satisfy your cravings and without making you feel guilty. The ingredients are super simple. You’ll need Greek yogurt, eggs, monkfruit sweetener, cornstarch and a splash of vanilla extract. An electric mixer will speed up the mixing process. Just bake in a 7×11 dish and enjoy.
11. 5-Ingredient Pizza Quesadillas
These quesadillas are one of my favorite high protein low calorie foods for when I’m in a hurry. They take just under 30 minutes to prepare from start to finish, and you can easily double or quadruple the recipe if you want to meal prep.
Plus, you can fill your quesadillas with whatever toppings you like. This recipe uses turkey pepperoni, mushrooms and sundried tomatoes. I like to use high protein tortillas for even more protein. Serve with a side of marinara sauce.
12. Sloppy Joe Sweet Potatoes
Paleo-friendly, low calorie and high in protein, these sweet potatoes are the perfect weeknight meal. Ground beef is cooked to perfection and then placed on top of sweet potatoes. Each serving is 213 calories and has 25 grams of protein.
The addition of peppers and onions makes this dish so flavorful. Hot sauce and maple syrup add a little bit of spice and sweetness that everyone will love.
Related: 21+ Low Calorie Snacks That Are Perfect for Your Diet
13. Low Calorie Protein Tortillas
Tortillas are such a versatile food to have on hand. You can turn them into healthy quesadillas, tacos or wraps. With this recipe, you can make your own tortillas while reducing the calories and increasing the protein. Collagen and Greek yogurt add the protein. The only other ingredients you need are flour, salt and water. Easy!
Each tortilla has just 55 calories and 7.2g of protein.
14. High Protein Chicken Bowl with Southwest Sauce
A simple recipe that’s high in protein and low in calories. It uses rotisserie chicken to save time and adds fresh ingredients you’ll love, like bell peppers, rice, romaine, black beans, olives, pickled onions and a spicy, sour cream sauce.
15. Chicken Zucchini Poppers
These zucchini poppers feature ground chicken for a protein-rich meal that even the kids will love. The ingredients and prep are simple, making it perfect for lunch. Serve with salsa, guacamole or your favorite dip.
16. Cloud Bread Pizza
What is cloud bread pizza? It’s a healthy alternative to the traditional pizza that you’re used to eating. You’ll make the dough with whipped egg whites that help each slice of pizza reach 31 grams of protein.
And you’ll also need:
- Bell peppers
- Spices
- Mushrooms
- Cornstarch
- Onions
- Mozzarella
If you want an excuse to eat pizza, this is a good compromise when you’re on a health kick.
17. Tuna Stuffed Avocados
Tuna is one of the high protein low calorie foods that people seem to forget. You’ll make tuna salad that you eat on a pitted avocado to be sure that you receive your healthy fats on top of the high protein content of the tuna.
18. Chicken Burgers
Nix the ground beef and add chicken for a healthy chicken burger that is gluten-free and low carb. You’ll sprinkle the burgers with feta cheese, spinach and any spices that you like. Opting for the lettuce as a substitute for the bread or bun really reduces the carbs in this recipe.
19. Cottage Cheese Egg Bake
Cottage cheese seems to make it into most of the recipes on this list, but it’s one of the best ways to add protein to your meals. With 30 grams of protein, it’s worth making this Mediterranean-style breakfast that has baby spinach, oregano, sundried tomatoes, garlic powder and three types of cheese:
- Feta
- Cheddar
- Cottage
20. Cottage Cheese Egg Bites
Egg bites are becoming a personal favorite, and adding cottage cheese to add protein is genius. You’ll need chives, black pepper, salt, cheddar cheese and cottage cheese.
21. Lemon Poppy Seed Protein Muffins
Muffins that are under 100 calories? These delightful muffins are tasty if you’re a fan of lemon. You’ll learn how to make a crumble with sugar, all-purpose flour and unsalted butter.
Poppy seeds, lemon zest, coconut flour, protein powder and even nonfat Greek yogurt are all included in these easy-to-make muffins.
22. Herby Cottage Cheese Egg Bites
Twenty grams of protein and just five grams of carbs? Cottage cheese egg bites are made with regular eggs and egg whites, cottage cheese, chives, salt, garlic powder, spinach, red bell pepper and shredded cheese.
You’ll bake the egg bites, so there’s little hovering over a pot or pan with this dish.
23. Honey Glazed Salmon Bowls
If you’re not a fan of fish, I will say that I was pleasantly surprised with the way the honey glaze masks the fish taste of the salmon. Your glaze is made with honey, soy sauce, sriracha and avocado oil.
Brown rice, salmon, avocadoes and more make this a tasty meal with 38 grams of protein.
24. Egg Muffin Cups with Veggies
Muffins as one of your go-to high protein low calorie foods? Each muffin has just over 80 calories and six grams of protein. You’ll need a muffin tin and skillet, and you will be making muffins out of eggs and egg white, bell peppers, onions, broccoli and baby spinach.
Related: 30+ Easy High-Protein Meals That’ll Keep You Full for Hours
25. Smashed Chickpea Sandwiches
Chickpeas are always a good option when trying to add protein to a dish without the additional carbs. What will you need to make this recipe?
You’ll need:
- Bread – I recommend a good wheat bread
- Avocado
- Greek yogurt
- Lemon juice
- Cilantro
- Microgreens
- Spices
- 16 ounces of canned chickpeas
And, of course, to mash the chickpeas, you can use a fork or a masher, which will make prepping faster.
26. Egg White Wraps
An egg white wrap with just three simple ingredients? You’ll make the wraps and replace your normal wheat tortilla with them. You’ll also need coconut flour, garlic powder and salt to make these wraps, which have 7 grams of protein.
27. Cottage Cheese Breakfast Bowl
A cottage cheese breakfast bowl leaves little excuses not to make your own breakfast. Delish and super healthy, all you need is to fill a bowl or jar with cottage cheese, add in almonds, raspberries and walnuts.