17 Filling High Protein Low Carb Meals: Breakfast, Lunch, & Dinner Ideas!

Are you looking for high protein low carb meals that keep you full and energized all day long? These quick and easy recipes will keep you full from breakfast through dinner and are packed with nutrient-dense ingredients to help you stay on track with your health and weight loss goals—without sacrificing flavor!

A colorful bowl of high protein low carb meal featuring eggs, avocado, smoked salmon, cherry tomatoes, bacon, and blue cheese, perfect for a healthy and filling lunch.

Are you looking for high protein low carb meals that will keep you satisfied all day long?

High protein low carb and meals are a great way to stay full for longer, maintain stable blood sugar levels, and feel energized throughout the day. Whether your goals are to lose weight, gain muscle, or just be all around healthier, adding more high protein low carb meals into your day can make a big difference.

Curious to learn more? We love this podcast episode from Dr. Hyman about the benefits of starting the day with a high protein breakfast.

From healthy low carb breakfasts to filling and delicious high protein dinners, we have you covered with these 17 high protein low carb recipes for every meal of the day.

We’ve specifically rounded up recipes that are easy to make and are great for meal prepping to save your time in the kitchen without sacrificing flavor or nutrition.

So let’s dive into these 17 high protein low carb meals to keep you satisfied and energized all day long!

17 High Protein Low Carb Meals

Easy High Protein Low Carb Breakfast Ideas

Eating a high protein low carb breakfast is a great way to get your day started. Studies show that protein filled breakfasts reduce hunger throughout the day by stabilizing blood sugar levels and avoiding the mid-morning crash. Whether you want something grab-and-go or a warm freshly-prepared low carb high protein breakfast, this list has something for everyone.

1. High Protein Cottage Cheese Egg Bites

If you love the Starbucks Egg Bites, you will love this recipe for High Protein Cottage Cheese Egg Bites. These grab-and-go breakfast bites are perfect for getting your day started with a healthy hit of protein while keeping the carbs low.

Prep Time: 25 Minutes
Nutrition Facts: 263 calories | 30g protein | 4g carbs | 15g fat

2. Low Carb Chia Seed Pudding

Chia seed pudding is a great breakfast option because it can easily be catered to any dietary need. To keep things low carb, opt for coconut non-dairy milk and low-carb toppings. Plus you can easily add 30 grams of protein by mixing in a scoop of your favorite protein or collagen powder.

Prep Time: 10 Minutes
Nutrition Facts: 350 calories | 37g protein | 18g carbs | 13g fat

3. Smoked Salmon Omelette with Feta Cheese

If you’re someone who loves having eggs for breakfast, you have to try this Smoked Salmon Omelette with Feta Cheese. It’s prepared in the French style which results in smooth creamy eggs.

Prep Time: 15 Minutes
Nutrition Facts: 492 calories | 27g protein | 5g carbs | 40g fat

4. Cottage Cheese with Chives

One of our favorite high protein low carb breakfast options is a simple bowl of cottage cheese with chives and a squeeze of lemon. No recipe required! It’s simple to make, just combine one and a half cups of cottage cheese with chopped chives, a squeeze of lemon and a pinch of salt.

Prep Time: 20 Minutes
Nutrition Facts: 280 calories | 30g protein | 14g carbs | 10g fat

5. Low Carb Peanut Butter Smoothie

When you think of low carb high protein recipes, you probably don’t think of smoothies, but they can be a great way to start the day and easily adjusted to lower the carb count. The trick is to swap sugary fruit out for vegetables like frozen cauliflower rice, or frozen steamed zucchini. You don’t taste the veggies but they make the smoothie thick and creamy without adding additional carbs.

Prep Time: 5 Minutes
Nutrition Facts: 300 calories | 20g protein | 16g carbs | 20g fat

Hungry for more? We have a whole post dedicated to 9 High-Protein Low-Carb Breakfast Ideas with 30 Grams of Protein or More.

High Protein Low Carb Lunch Ideas

Do you often find yourself totally starving in the afternoon and hankering for some sweet snacks? This might be due to a blood sugar spike and then crash from a high carb lunch. This is easy to avoid with high protein low carb lunch ideas. From salads to low carb wraps, these lunch recipes cover all your bases.

6. Chicken Avocado Caprese Salad

Balsamic Chicken Avocado Caprese Salad makes for a wonderful low carb high protein meal prep idea. It’s quick and easy to make and packed with protein and healthy fats. It comes together in just 20 minutes and keeps well in the fridge for up to a week.

Prep Time: 20 Minutes
Nutrition Facts: 348 calories | 26g protein | 13g carbs | 22g fat

7. Classic Tuna Salad in Lettuce Cups

A good tuna salad recipe makes the perfect high protein low carb meal prep option because it’s super easy to make, keeps well in the fridge, and is cheap and nutritious. This recipe is a slight variation on a classic with fresh dill and diced avocado. We love to serve it in lettuce cups to keep things low carb.

Prep Time: 10 Minutes
Nutrition Facts: 271 calories | 18g protein | 5g carbs | 20g fat

8. Egg Salad in a Low-Carb Wrap

If you’re not one for tuna, egg salad also makes a great high protein low carb lunch idea. It’s easy to make, filled with healthy fats, and will keep you full and energized all afternoon long. If you want to up the protein, just double the amount of egg whites. There are lots of fun low carb ways to enjoy egg salad such as in a collard green wrap, in lettuce cups, or on low-carb bread.

Prep Time: 25 Minutes
Nutrition Facts: 197 calories | 18g protein | 1g carbs | 16g fat

9. Grilled Shrimp Salad with Green Goddess Dressing

If you are looking for the ultimate grilled shrimp salad, the recipe is for you! It has all the fix-ins plus a heavenly green goddess dressing. We recommend skipping the corn for a lower carb version of the recipe.

Prep Time: 25 Minutes
Nutrition Facts: 497 calories | 28g protein | 14g carbs | 39g fat

10. Baked Zoodles and Turkey Meatballs

If you’re looking for a warm and comforting low carb high protein meal prep option, these Baked Zoodles with Turkey Meatballs are the perfect choice! It’s a filling and satisfying take on a true comfort food classic.

Prep Time: 50 Minutes
Nutrition Facts: 410 calories | 26g protein | 10g carbs | 30g fat

11. Egg Roll in a Bowl

When it comes to high protein low carb ideas, Egg Roll in a Bowl is a classic! It’s a healthy take on a classic Chinese egg roll. It comes together in under 20 minutes and has a great balance of protein, fat, and low carbs. Plus it gets better with every day it waits for you in the fridge.

Prep Time: 19 Minutes
Nutrition Facts: 202 calories | 31g protein | 12g carbs | 4g fat

Looking for even more high protein low carb lunch ideas? These 7 easy high protein lunch ideas can be prepped in 10 minutes or less making them perfect for a busy week.

High Protein Low Carb Dinners

After a long busy day, these high protein low carb dinner ideas are the perfect way to end your day on a high note by balancing nutrition, flavor, and low effort. These dinner recipes are packed with lean protein and powerhouse veggies to fuel your body and mind while keeping you satisfied without the extra carbs.

12. Low Carb Greek Chicken Bowls

There’s nothing quite like the fresh and zesty flavors of greek food. Luckily, they lend themselves well to low carb high protein recipes. This Greek Chicken Bowl has everything you love about Greek food without the carbs. We recommend doubling or tripling the recipe for incredible meal prep leftovers.

Prep Time: 40 Minutes
Nutrition Facts: 473 calories | 35g protein | 9g carbs | 8g fat

13. Garlic Butter Salmon with Lemon Asparagus Skillet

Salmon and asparagus is a classic weeknight dinner but this garlic butter option takes it to another level. We promise you will not be missing the carbs! It’s healthy, quick to cook, and easy to clean up making it a great option to add to your weekly rotation.

Prep Time: 30 Minutes
Nutrition Facts: 560 calories | 42g protein | 14g carbs | 38g fat

14. Low Carb Beef and Broccoli

Next time the craving for greasy Chinese take-out hits, try this healthy Beef and Broccoli recipe instead. It checks all the boxes: nutritious, easy, and delicious! With just 6 net grams of carbs, it’s super low carb!

Prep Time: 30 Minutes
Nutrition Facts: 364 calories | 23g protein | 7g carbs | 26g fat

15. Easy Bruschetta Chicken & Green Beans

Plain chicken breasts rarely sound very appetizing for dinner but with a little extra TLC, they can make a fantastic high protein low carb easy dinner. We love this bruschetta chicken recipe because not only does it pack a ton of flavor, it’s also really healthy. We recommend serving it with a side of green beans for a complete meal.

Prep Time: 30 Minutes
Nutrition Facts: 293 calories | 38g protein | 8g carbs | 12g fat

16. Spaghetti Squash Bolognese

There’s nothing quite as comforting as a warm bowl of spaghetti bolognese on a cold evening. The good news is that you can easily swap the traditional spaghetti for spaghetti squash for a lower carb alternative. We love this weeknight bolognese sauce because it comes together quickly without sacrificing on flavor.

Prep Time: 30 Minutes
Nutrition Facts: 388 calories | 25g protein | 19g carbs | 24g fat

17. Burger in a Bowl

Who doesn’t love a delicious burger for dinner? But did you know with just a couple of small changes, you can enjoy all the same flavors without compromising on your nutrition goals? In comes Burger in a Bowl which is basically everything you love about a burger minus the bun.

Prep Time: 20 Minutes
Nutrition Facts: 360 calories | 30g protein | 17g carbs | 1.6g fat

Final Thoughts

By adding more high protein low carb meals into your daily schedule, you can reap the benefits of being full for longer and having sustained, stable energy throughout the day.

And it doesn’t have to be complicated or time-consuming either! With these 17 super filling options, whether it’s a high protein low carb breakfast or a low carb dinner, you’ll be feeling and looking your best.

Not only will these meals keep you full for longer, but eating enough protein also helps with all kinds of things from muscle building to weight loss. From easy-to-prep high protein low carb lunches to easy high protein dinner recipes, you now have plenty of ideas to make staying on track with your goals easy and delicious.

Let us know in the comments which high protein low carb recipe is your favorite!

Bon appétit,

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Posted By: Victoria · In: nutrition