If you’re looking for high-protein low-calories dinner ideas, you’ve come to the right place. I’ve rounded up 29 of my favorite recipes ranging from soups and stews to sheet pan and one pot meals and more.
If you’re trying to stay in a calorie deficit, you’re probably focused on keeping calories down but protein and fiber up.
This strategy leads to maximum satiety while keeping your calorie intake restricted.
I’ve chosen these low-calorie high-protein recipes because they are the best of all worlds. Tasty, satisfying, and under 500 calories with at least 30 grams of protein per serving.
Lots of simple air fryer dinners but you can also make them in the oven or on the stovetop just check the specific instructions.
1
Air Fryer Buffalo Chicken Bowl
5 from 2 votes
Crispy air-fried buffalo chicken bites paired with a bright celery-apple slaw and a cool, herby Greek yogurt ranch. High-protein, under 30 minutes, and weeknight-easy.
A simple, high-protein chicken tikka bowl made with spiced chicken, air-fried until juicy, paired with rice, a kachumber salad, and a cooling mint raita–style yogurt sauce.
Tender, caramelized honey mustard chicken thighs cooked in the air fryer with garlicky green beans and a honey mustard dipping sauce. Ready in 30 minutes and packed with 50 grams protein per serving.
Juicy air fryer pesto chicken thighs with crispy garlic-rosemary potatoes, jammy cherry tomatoes, and bubbly mozzarella. 30 minutes, 41g protein per serving.
Tender cod steamed inside a parchment parcel with cherry tomatoes, kalamata olives, capers, and lemon, all in the air fryer for an effortless 25-minute Mediterranean dinner.
Sheet pan and one pot dinners are a life hack. Easy to throw together, always delicious, and minimal clean up.
6
Easy Sheet Pan Chicken Fajitas with Pickled Jalapeños & Onions
4 from 1 vote
These easy sheet pan chicken fajitas feature juicy strips of chicken breast, colorful bell peppers, and sweet onions tossed with taco seasoning and roasted until perfectly tender. Everything cooks on one sheet pan for a quick, flavorful dinner with minimal cleanup. Optional quick-pickled onions and jalapeños and a smoky chipotle crema take them to the next level.
A light, creamy, lemony one-pan dinner made with leftover shredded rotisserie chicken, orzo, spinach, parmesan, and fresh dill. Everything cooks together in one pan for an easy, comforting weeknight meal.
Mediterranean Poached Fish in Spicy Tomato Sauce with Orzo
5 from 1 vote
This one-pan Mediterranean poached fish combines flaky cod, salmon, and shrimp in a spicy tomato sauce with orzo. It’s a quick, high-protein dinner that feels both comforting and healthy.
This red cabbage with sausage is a cozy one-pot dinner inspired by classic German cooking. Sweet apples, smoky bacon, and tender cabbage are slowly braised with vinegar and spices until rich and flavorful, then finished with juicy browned sausages.
Takeout favorites made at home for fewer calories and way more protein.
11
Indonesian Chicken Satay with Peanut Sauce
No ratings yet
This flavorful Indonesian chicken satay is marinated in coconut milk, lime juice, garlic, and warming spices, then grilled until smoky and golden. Served with a creamy, rich peanut sauce and a crisp cucumber herb salad, it’s the perfect healthy summer dinner with bold Southeast Asian flavor.
Juicy lamb kofta skewers grilled to perfection and served with smoky eggplant slices and a creamy homemade tzatziki. A bold, healthy summer dinner cooked entirely on the grill.
These high-protein beef summer rolls are filled with marinated beef, crisp veggies, and a big handful of fresh herbs with a spicy peanut sauce for dipping. They're ready in 25 minutes and have 40 grams of protein per serving.
Soup is a great high protein low calorie dinner but it doesn’t have to be boring. These tops aren’t just broth and veggies, they have so much more going on.
14
High-Protein Tomato Soup with Cottage Cheese
4.58 from 7 votes
This high-protein tomato soup combines slow roasted cherry tomatoes with cottage cheese and bone broth for 42g protein and 427 calories per serving.
This Creamy High-Protein Lasagna Soup has all the cozy, slow-simmered flavor of classic lasagna in just 40 minutes. Plus, it's made in one pot, has over 40 grams of protein, is under 500 calories, and is topped with a bright lemon ricotta Parmesan mixture that makes it extra special.
This high-protein minestrone soup is cozy, hearty, and genuinely filling. Made with chicken sausage, kidney beans, bone broth, and high-protein pasta, it’s a nourishing one-pot dinner that’s perfect for meal prep and cold nights.
All the cozy comfort of classic stuffed cabbage rolls, turned into a hearty, high-protein soup. Lean ground beef, lots of vegetables, tender rice, and a richly spiced tomato broth.
This high-protein beef taco soup is a one-pot, protein-packed meal loaded with bold Mexican flavors. Perfect for a cozy weeknight dinner or meal prep for the week.
Lentil Soup with Ancient Grains (Trader Joe’s Copycat)
4.67 from 3 votes
Lentils, quinoa, flax, veggies and spices simmer together for a homemade version of the Trader Joe’s Lentil Soup with Ancient Grains. It’s hearty, cozy, and packed with flavor just like the original.
Super healthy, easy-to-make, and absolutely bursting with flavor, this Avgolemono Soup Recipe combines chicken, veggies, and orzo in a creamy egg yolk-thickened broth with lots of fresh lemon and dill.
This Healing Crockpot Chicken Noodle Soup starts with a slow-cooked whole chicken for a rich homemade bone broth. Shredded chicken, noodles, fresh celery, carrots, and lemon juice and zest come together for a bright, nourishing finish.
Everything you love about classic broccoli cheddar soup — creamy, cozy, and comforting — made lighter, more nourishing, and high in protein. Perfect for a weeknight dinner or meal prep.
This cozy, protein-packed chicken tortilla soup combines tender shredded chicken with bone broth, fire-roasted tomatoes, black beans, lentils, and a hint of chipotle heat, all brightened with fresh lime and finished with crisp baked tortilla strips.
Crockpot Birria Soup with Sweet Corn & Crispy Tortilla Strips
No ratings yet
This Crockpot Birria Soup is a flavorful spin on traditional birria, transforming the smoky, tender beef into a cozy soup. Finished with sweet corn, fresh lime, and a crunchy tortilla topping.
This Crockpot Butternut Squash & Red Lentil Curry is a cozy, warming dinner made with creamy coconut milk, butternut squash, and protein-rich lentils. Easy to meal prep, full of warming spices, and perfect for fall or winter nights.
Batch cook ’em on a Sunday and your lunches and dinners are ready to go for the week ahead.
27
Slow Cooker Chili (No Beans)
No ratings yet
A healthy slow cooker chili (no beans) recipe that’s perfectly spiced and packed with protein. Comes together in the crockpot with very minimal prep for an easy and delicious weeknight dinner.
This Healthy Chicken Chili is a beloved family recipe, passed down from my step-mom, Kathee. Rich, smoky, and nourishing, it’s a bowl of comfort you’ll crave all season long.
A thick, smoky, and flavor-packed chili made with lean ground turkey, beans, lentils, and quinoa for a hearty, high-protein meal that’s still under 450 calories per serving with 53 grams of protein and 13 grams of fiber. Perfect for meal prep and cozy nights in.
This means something a little different to everyone but I always aim for under 500 calories with at least 30 grams of protein per serving. Every recipe in this roundup is selected for this criteria.
Are these dinners good for a calorie deficit?
Yep, that’s why I chose them. If you’re eating around 1,500 to 1,800 calories a day, a 500 calorie meal keeps you right on track. And the protein is what helps you stay full and satisfied.
Can I meal prep these high-protein low-calorie dinners?
Yep, most of them are meal prep friendly. The soups, stews, and chilis in particular are great for batch cooking and are freezer friendly too.
Final Thoughts
Weight loss doesn’t have to be complicated when you focus on eating in a slight calorie deficit and focus on high-protein low-calorie meals.
You want to get the most bang for your buck for your calorie budget which often means recipes that are high in protein and fiber. Those are the goals these recipes are built around.
I hope a couple of them sounded good and if you try any let me know what you think in the comments below.
Bon appétit,
A small note to my readers – Over here at VLH Health, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.
