Delicious & Simple High Protein Low Carb Meals

High Protein Low Carb Meals have become a go-to choice for anyone looking to lose weight, maintain lean muscle, and keep energy levels steady throughout the day. By focusing on foods rich in protein and low in carbohydrates, these meals help promote fat burning while keeping you fuller for longer. They’re especially beneficial for stabilizing blood sugar, reducing cravings, and supporting muscle recovery after exercise.

These recipes are also ideal for busy schedules. Whether you’re juggling work, school, or family responsibilities, each dish is designed to be simple, quick to prepare, and packed with nutrients. With minimal prep time and common pantry ingredients, they make healthy eating feel effortless—even on your busiest days.

Every recipe in this collection includes a full list of ingredients, step-by-step cooking instructions, and a complete nutritional breakdown per serving, so you can stay on track with your health goals without sacrificing flavor or convenience.

High Protein Low Carb Meals

Grilled Chicken with Garlic Butter Broccoli

High Protein Low Carb Meals like this grilled chicken paired with garlic butter broccoli are ideal for a flavorful and balanced dinner. It’s a quick, no-fuss dish that delivers lean protein and nutrient-rich greens without the heavy carbs. The garlic butter adds a delicious richness without going overboard on calories. Perfect for meal prep or a last-minute dinner.

Ingredients:

• 1 boneless chicken breast

• 1 cup broccoli florets

• 1 tbsp butter

• 1 garlic clove, minced

• Salt and pepper to taste

Instructions:

1. Season chicken with salt and pepper; grill or pan-sear until fully cooked.

2. In a separate pan, melt butter and sauté garlic for 1 minute.

3. Add broccoli and cook until just tender.

4. Serve chicken with garlic butter broccoli on the side.

Nutritional Information (per serving):
Calories: 320 | Protein: 35g | Carbs: 7g | Fat: 18g

Beef & Cauliflower Skillet

If you’re craving something hearty, High Protein Low Carb Meals like this beef and cauliflower skillet are satisfying and easy to make in one pan. It’s packed with flavor thanks to ground beef, spices, and sautéed cauliflower, making it both filling and nutritious. Great for busy weeknights or quick lunches.

Ingredients:

• 6 oz lean ground beef

• 1 cup cauliflower rice

• 1/4 onion, chopped

• 1/2 tsp cumin

• Salt and pepper to taste

Instructions:

1. Brown ground beef in a skillet, breaking it up as it cooks.

2. Add onions, spices, and cauliflower rice. Stir and cook for 5–7 minutes.

3. Adjust seasoning and serve hot.

Nutritional Information (per serving):
Calories: 340 | Protein: 30g | Carbs: 8g | Fat: 20g

Lemon Dill Salmon with Asparagus

High Protein Low Carb Meals can feel gourmet with minimal effort, and this lemon dill salmon with asparagus is proof. The salmon is tender and flaky with a fresh burst of lemon, while the asparagus adds fiber and crunch. It’s a light but filling option packed with omega-3s.

Ingredients:

• 1 salmon fillet (about 5 oz)

• 6–8 asparagus spears

• 1 tbsp olive oil

• Juice of 1/2 lemon

• 1/2 tsp dried dill

Instructions:

1. Preheat oven to 375°F. Place salmon and asparagus on a baking sheet.

2. Drizzle with olive oil, lemon juice, and sprinkle with dill.

3. Bake for 15–18 minutes or until salmon flakes easily.

Nutritional Information (per serving):
Calories: 360 | Protein: 33g | Carbs: 5g | Fat: 22g

Turkey Zucchini Burgers

High Protein Low Carb Meals don’t have to be boring—these turkey zucchini burgers are moist, juicy, and full of flavor. The shredded zucchini keeps them tender, while the lean turkey offers a protein boost without extra fat. Serve them lettuce-wrapped or on their own for a guilt-free option.

Ingredients:

• 1/2 lb ground turkey

• 1/2 cup shredded zucchini

• 1 garlic clove, minced

• 1/2 tsp onion powder

• Salt and pepper to taste

Instructions:

1. Mix all ingredients in a bowl and form into patties.

2. Cook on a skillet over medium heat for 4–5 minutes per side.

3. Serve with a side salad or wrapped in lettuce.

Nutritional Information (per serving):
Calories: 230 | Protein: 28g | Carbs: 4g | Fat: 12g

Shrimp Stir-Fry with Bell Peppers

One of the most colorful High Protein Low Carb Meals, this shrimp stir-fry is quick, nutritious, and packed with vibrant veggies. Shrimp cooks in minutes and adds a light, clean protein source, while bell peppers provide a nice crunch and a dose of vitamin C.

Ingredients:

• 1/2 lb shrimp, peeled

• 1 cup sliced bell peppers (mixed colors)

• 1 tbsp olive oil

• 1 tbsp soy sauce

• 1/2 tsp chili flakes (optional)

Instructions:

1. Heat oil in a pan and sauté bell peppers for 2–3 minutes.

2. Add shrimp and soy sauce, cook until shrimp turn pink.

3. Sprinkle with chili flakes and serve hot.

Nutritional Information (per serving):
Calories: 250 | Protein: 26g | Carbs: 6g | Fat: 14g

Egg Roll in a Bowl

This deconstructed egg roll is a favorite among High Protein Low Carb Meals for its ease and flavor. It’s made with ground pork or turkey, cabbage, and classic Asian seasonings. Everything comes together in one pan for a fast, satisfying dish.

Ingredients:

• 1/2 lb ground pork or turkey

• 1 cup coleslaw mix

• 1 tbsp soy sauce

• 1/2 tsp garlic powder

• 1/2 tsp ginger powder

Instructions:

1. Brown meat in a skillet; drain excess fat.

2. Add coleslaw mix, soy sauce, and spices.

3. Cook for 5–6 minutes until cabbage softens. Serve warm.

Nutritional Information (per serving):
Calories: 310 | Protein: 28g | Carbs: 7g | Fat: 18g

Buffalo Chicken Lettuce Wraps

When you’re craving something bold, High Protein Low Carb Meals like buffalo chicken lettuce wraps hit the spot. They’re spicy, satisfying, and much lighter than traditional wings. These wraps are perfect for lunch, game day, or quick snacks.

Ingredients:

• 1 cup shredded cooked chicken

• 1 tbsp hot sauce

• 1 tbsp Greek yogurt or ranch

• Romaine or iceberg lettuce leaves

• Optional: blue cheese crumbles

Instructions:

1. Mix chicken with hot sauce and yogurt/ranch.

2. Spoon into lettuce leaves.

3. Add blue cheese if desired and serve immediately.

Nutritional Information (per 2 wraps):
Calories: 200 | Protein: 27g | Carbs: 3g | Fat: 9g

Cheesy Chicken & Spinach Bake

High Protein Low Carb Meals that taste like comfort food are a win, and this cheesy chicken and spinach bake delivers. It’s creamy, cheesy, and baked to perfection with layers of lean chicken and iron-rich spinach.

Ingredients:

• 1 cup cooked shredded chicken

• 1/2 cup ricotta cheese

• 1/2 cup spinach, chopped

• 1/4 cup shredded mozzarella

• Salt and Italian herbs to taste

Instructions:

1. Preheat oven to 375°F. Mix all ingredients except mozzarella.

2. Spread into a small baking dish and top with mozzarella.

3. Bake for 15–20 minutes until bubbly and golden.

Nutritional Information (per serving):
Calories: 330 | Protein: 34g | Carbs: 5g | Fat: 18g

Tuna Stuffed Avocados

High Protein Low Carb Meals can be super simple, like these creamy tuna stuffed avocados. They’re ready in minutes, require no cooking, and provide healthy fats and quality protein for a satisfying snack or light lunch.

Ingredients:

• 1 can tuna in water, drained

• 1 tbsp mayo or Greek yogurt

• 1/2 tsp mustard

• 1 ripe avocado, halved and pitted

• Salt and pepper to taste

Instructions:

1. Mix tuna, mayo/yogurt, mustard, salt, and pepper in a bowl.

2. Spoon into avocado halves.

3. Serve chilled or at room temperature.

Nutritional Information (per serving):
Calories: 290 | Protein: 22g | Carbs: 5g | Fat: 20g

Zoodle Alfredo with Grilled Chicken

For pasta lovers watching carbs, High Protein Low Carb Meals like zoodle Alfredo are a game-changer. This creamy, protein-packed dish uses spiralized zucchini in place of pasta, offering a lighter yet satisfying option.

Ingredients:

• 1 cup zucchini noodles

• 1 grilled chicken breast, sliced

• 1/4 cup heavy cream

• 2 tbsp grated parmesan

• 1 garlic clove, minced

Instructions:

1. In a pan, heat cream, garlic, and parmesan to make the sauce.

2. Add zoodles and cook for 2–3 minutes.

3. Top with grilled chicken and serve immediately.

Nutritional Information (per serving):
Calories: 350 | Protein: 32g | Carbs: 6g | Fat: 22g

FAQ

Q1: What counts as a high protein low carb meal?

A high protein low carb meal typically contains at least 20–30 grams of protein per serving and limits carbohydrates to under 15–20 grams. These meals focus on lean meats, eggs, seafood, and low-carb vegetables while avoiding bread, pasta, and sugary ingredients.

Q2: Can I meal prep these High Protein Low Carb Meals?

Yes! Most of these recipes are perfect for meal prep. Cook in batches, store in airtight containers, and refrigerate for up to 4 days. Many dishes, like egg muffins, stir-fries, and chicken-based meals, also freeze well for longer storage.

Q3: Are these meals suitable for keto or low-carb diets?

Absolutely. These High Protein Low Carb Meals fit well into keto, low-carb, and even paleo lifestyles, depending on ingredient choices. Just double-check sauces and add-ins for hidden carbs if you’re on a strict plan.

Q4: How can I increase the protein even more in these meals?

To boost protein, you can add extra servings of meat, mix in egg whites, or top meals with plain Greek yogurt, cottage cheese, or shredded cheese. Protein powders or collagen peptides can also be added to certain recipes like sauces or soups.