10 Healthy, HIgh Protein Dinner Recipes That Are Still Delicious and Low In Calories

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Eating healthy doesn’t mean you have to give up on flavor or comfort. With these healthy alternatives to your favorite dishes, you can enjoy delicious meals that support your weight loss goals. Each recipe is designed to be high in protein and low in carbs, and they can all be made in 30 minutes or less.


1. Lettuce Wrap Turkey Tacos

430–480 calories | High protein | Low carb

Ingredients

  • 5 oz extra-lean ground turkey (93–99%)

  • 1 tsp olive oil

  • 1 1/2 tsp low-sodium taco seasoning

  • 1 tbsp water

  • 3–4 large romaine or butter lettuce leaves

  • 1/3 cup diced tomatoes

  • 1/4 medium avocado, diced

  • 2 tbsp salsa

  • 2 tbsp shredded reduced-fat cheese (optional)

Directions

  1. Heat olive oil in a skillet over medium heat.

  2. Add ground turkey and cook for 5–7 minutes, breaking it up as it browns.

  3. Stir in taco seasoning and water. Simmer for 1–2 minutes until thickened.

  4. Spoon turkey into lettuce leaves.

  5. Top with tomatoes, avocado, salsa, and cheese if using.

  6. Fold and enjoy immediately.

Protein boost: Add a spoon of Greek yogurt or cottage cheese in place of sour cream.

2. High-Protein Portobello Mushroom Burgers

450–500 calories | Moderate carb | High protein

(Protein comes from added lean turkey or chicken)

Ingredients

  • 2 large portobello mushroom caps (stems removed)

  • 1 tsp olive oil

  • 1 tbsp balsamic vinegar

  • 1/4 tsp garlic powder

  • 1/4 tsp black pepper

  • 4 oz grilled chicken breast or turkey patty

  • 1 slice reduced-fat cheese

  • Lettuce, tomato, onion slices

  • 1 lettuce wrap or thin whole-grain bun

Directions

  1. Preheat grill or grill pan to medium heat.

  2. Brush mushrooms with olive oil, balsamic vinegar, garlic powder, and pepper.

  3. Grill mushrooms for 4–5 minutes per side until tender.

  4. Grill or reheat chicken/turkey and place on one mushroom cap.

  5. Add cheese and allow to melt slightly.

  6. Stack with veggies and serve in lettuce wraps or thin bun.

Lower-carb option: Skip the bun and double up on lettuce.

3. Cauliflower Rice Teriyaki Chicken

480–510 calories | High protein | Low carb

Ingredients

  • 5 oz chicken breast, cubed

  • 1 tsp avocado or olive oil

  • 2 cups cauliflower rice

  • 1 cup mixed vegetables (broccoli, carrots, snap peas)

  • 1 tbsp low-sodium soy sauce or tamari

  • 1 tsp honey

  • 1 tsp fresh grated ginger

  • 1 tsp rice vinegar (optional)

Directions

  1. Heat oil in a skillet over medium heat.

  2. Add chicken and cook for 5–7 minutes until fully cooked.

  3. Stir in soy sauce, honey, ginger, and vinegar. Simmer 1–2 minutes.

  4. Remove chicken and set aside.

  5. Add vegetables and cauliflower rice to the skillet. Cook 4–5 minutes.

  6. Return chicken to the pan, stir well, and serve.

Tip: For extra volume without calories, add shredded cabbage or zucchini.

 
 




4. Zucchini Noodle Lasagna

490–520 calories | High protein | Low carb

Ingredients

  • 1 large zucchini, thinly sliced lengthwise

  • 5 oz lean ground turkey

  • 1/2 cup marinara sauce (no added sugar)

  • 1/3 cup part-skim ricotta or cottage cheese

  • 1/4 cup shredded mozzarella

  • 1/2 tsp Italian seasoning

  • Salt & pepper to taste

Directions

  1. Preheat oven to 375°F (190°C).

  2. Lightly salt zucchini slices and let sit 10 minutes. Pat dry.

  3. Cook turkey in a skillet until browned. Season with salt, pepper, and Italian seasoning.

  4. In a small baking dish, layer zucchini, turkey, marinara, and ricotta.

  5. Repeat layers and top with mozzarella.

  6. Bake uncovered for 25–30 minutes until bubbly.

  7. Let rest 5 minutes before serving.

Protein swap: Use ground chicken or lean beef if preferred.




5. Cauliflower Crust Chicken Pizza

480–500 calories | High protein | Lower carb

Ingredients

Crust

  • 1 1/2 cups riced cauliflower (steamed & squeezed dry)

  • 1 egg

  • 1/3 cup shredded mozzarella or parmesan

  • 1/4 tsp garlic powder

Toppings

  • 1/4 cup no-sugar tomato sauce

  • 4 oz grilled chicken breast, sliced

  • 1/2 cup vegetables (spinach, bell peppers, mushrooms)

  • 2 tbsp additional mozzarella

Directions

  1. Preheat oven to 425°F (220°C).

  2. Mix cauliflower, egg, cheese, and garlic powder.

  3. Press mixture into a thin circle on parchment paper.

  4. Bake for 10–12 minutes until firm and lightly golden.

  5. Add sauce, chicken, veggies, and cheese.

  6. Bake another 8–10 minutes until melted.

  7. Cool slightly before slicing.

Extra flavor: Finish with chili flakes or fresh basil.



6. Sweet Potato Black Bean Enchiladas

480–510 calories | Plant-forward | High fiber + protein

Ingredients

  • 1 medium sweet potato, thinly sliced into rounds

  • 1/2 cup black beans, drained and rinsed

  • 1/2 cup salsa

  • 1/4 cup shredded reduced-fat cheese

  • 1/4 tsp cumin

  • 1/4 tsp chili powder

  • 1/4 tsp garlic powder

  • Cooking spray

Directions

  1. Preheat oven to 375°F (190°C).

  2. Microwave sweet potato slices for 3–4 minutes until pliable.

  3. Lightly coat a baking dish with cooking spray.

  4. In a bowl, mix black beans with spices and 2 tablespoons salsa.

  5. Layer or roll sweet potato slices with the bean mixture.

  6. Top with remaining salsa and cheese.

  7. Cover loosely with foil and bake 25 minutes.

  8. Uncover and bake an additional 10 minutes until bubbly.

Protein boost: Add shredded chicken or Greek yogurt on top.



7. Grilled Chicken Sandwich

480–520 calories | High protein | Balanced carbs

Ingredients

  • 5 oz chicken breast

  • 1 tsp olive oil

  • 1 tbsp lemon juice

  • 1 clove garlic, minced

  • Salt & pepper to taste

  • 1 whole-grain bun or lettuce wrap

  • 2 tbsp plain Greek yogurt

  • Lettuce, tomato slices

  • 1/4 avocado, sliced

Directions

  1. Marinate chicken in olive oil, lemon juice, garlic, salt, and pepper for at least 15 minutes.

  2. Grill over medium heat for 5–6 minutes per side until cooked through.

  3. Toast bun if using.

  4. Spread Greek yogurt on bun or lettuce wrap.

  5. Assemble sandwich with chicken, veggies, and avocado.

Lower-cal option: Skip the bun and double the veggies.



 
 



8. Bell Pepper Nachos

450–500 calories | High protein | Low carb

Ingredients

  • 2 large bell peppers, sliced into strips

  • 5 oz lean ground turkey

  • 1/2 cup black beans, rinsed

  • 1/4 cup salsa

  • 1/4 cup shredded reduced-fat cheese

  • 1 tbsp olive oil

  • Optional: 2 tbsp Greek yogurt or guacamole

Directions

  1. Preheat oven to 400°F (205°C).

  2. Sauté ground turkey in olive oil until browned.

  3. Stir in black beans and salsa; cook 2–3 minutes.

  4. Arrange bell pepper slices on a baking sheet.

  5. Spoon turkey mixture over peppers and top with cheese.

  6. Bake 10–12 minutes until cheese is melted.

  7. Serve with Greek yogurt or guacamole if desired.

Flavor tip: Sprinkle with smoked paprika or cumin before baking.



9. Zoodles with Turkey Meatballs

480–510 calories | High protein | Low carb

Ingredients

Meatballs

  • 5 oz lean ground turkey

  • 2 tbsp whole wheat breadcrumbs

  • 1 egg white

  • 1/2 tsp Italian seasoning

  • Salt & pepper

Zoodles

  • 2 cups zucchini noodles

  • 1 tsp olive oil

  • 1/2 cup marinara sauce (no added sugar)

  • 2 tbsp grated Parmesan cheese

Directions

  1. Preheat oven to 400°F (205°C).

  2. Mix turkey, breadcrumbs, egg white, seasoning, salt, and pepper.

  3. Form into 5–6 small meatballs.

  4. Bake on a lined sheet for 15–18 minutes.

  5. Meanwhile, sauté zoodles in olive oil for 2–3 minutes.

  6. Warm marinara and add meatballs.

  7. Serve meatballs over zoodles and top with Parmesan.

Texture tip: Pat zoodles dry before cooking.



10. Spaghetti Squash Pad Thai

490–520 calories | High protein | Low carb

Ingredients

  • 1 1/2 cups cooked spaghetti squash

  • 5 oz shrimp or chicken breast

  • 1 tsp olive oil

  • 1 tbsp tamari or low-sodium soy sauce

  • 1 tbsp natural peanut butter

  • 1 tbsp fresh lime juice

  • 1/2 cup carrots and snap peas

  • Green onions & cilantro for garnish

Directions

  1. Roast spaghetti squash at 400°F (205°C) for 35–40 minutes.

  2. Heat olive oil in a skillet and cook shrimp or chicken until done.

  3. Remove protein and sauté vegetables for 2–3 minutes.

  4. Whisk tamari, peanut butter, and lime juice.

  5. Add squash, protein, and sauce to skillet; toss gently.

  6. Heat through and garnish with green onions and cilantro.

Lower-cal swap: Use powdered peanut butter if desired.



More High Protein Meals

These recipes are proof that high-protein, lower-carb meals can still feel comforting, colorful, and satisfying. Whether your focus is weight loss, GLP-1 support, or simply eating in a way that feels better in your body, small swaps can make a meaningful difference over time.




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