15 High-Protein, Low-Fat Dinners

Eating healthy doesn’t have to be complicated! These 15 high-protein, low-fat dinners are perfect for keeping you full and satisfied without weighing you down.

From lean meats to plant-based powerhouses, these meals are packed with protein while staying light on fat. Whether you’re meal prepping or just need a quick, nutritious dinner, these recipes have you covered.

Let’s dig into some tasty, guilt-free dinners!

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1. Grilled Lemon Herb Chicken with Steamed Broccoli

🚀 Prep Time: 25 minutes | 🍗 Protein: 50g | 🥦 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• 2 cups steamed broccoli

Instructions:

1. Preheat grill or stovetop pan over medium-high heat.
2. Rub chicken breasts with olive oil, lemon juice, salt, black pepper, garlic powder, and oregano.
3. Grill for 5–6 minutes per side until fully cooked.
4. Steam broccoli for 5 minutes until tender.
5. Serve chicken with steamed broccoli on the side.

🔹 Why It’s High-Protein & Low-Fat: Chicken breast is one of the leanest protein sources, and steamed broccoli adds fiber and vitamins with minimal calories.

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2. Garlic Shrimp with Zucchini Noodles

🚀 Prep Time: 20 minutes | 🍤 Protein: 48g | 🥒 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes (optional)
• 2 cups spiralized zucchini

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and sauté for 30 seconds.
3. Add shrimp, season with salt, black pepper, and red pepper flakes, and cook for 2–3 minutes per side until pink.
4. Remove shrimp and sauté zucchini noodles in the same pan for 2 minutes.
5. Serve shrimp over zucchini noodles.

🔹 Why It’s High-Protein & Low-Fat: Shrimp is naturally low in fat and packed with lean protein, while zucchini noodles replace high-carb pasta.

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3. Baked Tilapia with Roasted Asparagus

🚀 Prep Time: 20 minutes | 🐟 Protein: 45g | 🥦 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 tilapia fillets
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• 1 bunch asparagus, trimmed

Instructions:

1. Preheat oven to 375°F (190°C).
2. Line a baking sheet with parchment paper and place tilapia fillets and asparagus on it.
3. Drizzle olive oil over both, then season with salt, black pepper, garlic powder, and paprika.
4. Bake for 12–15 minutes until fish is flaky and asparagus is tender.

🔹 Why It’s High-Protein & Low-Fat: Tilapia is an excellent lean protein source, and asparagus is packed with fiber and vitamins.

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4. Turkey & Spinach Stuffed Bell Peppers

🚀 Prep Time: 30 minutes | 🦃 Protein: 48g | 🫑 Fat: 7g per serving | 🍽 Servings: 4

Ingredients:

• 2 large bell peppers, halved
• 1 lb ground turkey (99% lean)
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 cup fresh spinach, chopped
• ½ cup tomato sauce (low-sodium)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat.
3. Add ground turkey, season with salt, black pepper, and garlic powder, and cook for 7 minutes.
4. Stir in chopped spinach and cook for another 2 minutes.
5. Stuff bell peppers with the turkey mixture, top with tomato sauce, and bake for 15 minutes.

🔹 Why It’s High-Protein & Low-Fat: Lean turkey provides high-quality protein with minimal fat, and bell peppers add natural sweetness and fiber.

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5. Egg White & Cottage Cheese Scramble with Spinach

🚀 Prep Time: 15 minutes | 🍳 Protein: 42g | 🥬 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 6 large egg whites
• ½ cup low-fat cottage cheese
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups fresh spinach

Instructions:

1. Heat olive oil in a nonstick skillet over medium heat.
2. Whisk egg whites and mix in cottage cheese, salt, and black pepper.
3. Pour into the skillet and scramble for 3–4 minutes.
4. Stir in spinach, cooking for another 2 minutes until wilted.

🔹 Why It’s High-Protein & Low-Fat: Egg whites and cottage cheese deliver a protein-packed meal with minimal fat.

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6. Spicy Grilled Tofu with Steamed Green Beans

🚀 Prep Time: 20 minutes | 🌱 Protein: 45g | 🥦 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 block firm tofu, pressed and sliced
• 1 teaspoon olive oil
• 1 teaspoon soy sauce (or coconut aminos)
• ½ teaspoon garlic powder
• ½ teaspoon chili powder
• ½ teaspoon black pepper
• 2 cups green beans

Instructions:

1. Press and slice tofu, then marinate with olive oil, soy sauce, garlic powder, chili powder, and black pepper for 5 minutes.
2. Grill tofu on medium heat for 4 minutes per side until golden.
3. Steam green beans for 5 minutes and serve with tofu.

🔹 Why It’s High-Protein & Low-Fat: Tofu provides plant-based protein, and green beans add fiber without excess fat.

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7. Ground Chicken & Cauliflower Stir-Fry

🚀 Prep Time: 25 minutes | 🍗 Protein: 50g | 🥦 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground chicken (98% lean)
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon soy sauce
• 2 cups riced cauliflower

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add ground chicken, season with salt, black pepper, and garlic powder, and cook for 6–7 minutes until browned.
3. Stir in cauliflower rice and soy sauce, cooking for another 5 minutes until soft.

🔹 Why It’s High-Protein & Low-Fat: Ground chicken is a lean protein source, and cauliflower is a great low-carb, fiber-rich alternative to rice.

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8. Lemon Garlic Cod with Roasted Brussels Sprouts

🚀 Prep Time: 25 minutes | 🐟 Protein: 48g | 🥬 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 cod fillets
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 teaspoon lemon juice
• 2 cups Brussels sprouts, halved

Instructions:

1. Preheat oven to 375°F (190°C).
2. Toss Brussels sprouts with olive oil, salt, and black pepper, then roast for 15 minutes.
3. While roasting, season cod fillets with garlic powder and lemon juice.
4. Bake cod for 12 minutes until flaky.

🔹 Why It’s High-Protein & Low-Fat: Cod is an extremely lean protein, and Brussels sprouts provide fiber and vitamins.

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9. Egg White & Black Bean Scramble

🚀 Prep Time: 15 minutes | 🍳 Protein: 42g | 🥑 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 6 large egg whites
• ½ cup black beans, drained and rinsed
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon cumin
• ½ avocado, sliced (optional)

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Whisk egg whites with salt, black pepper, and cumin, then pour into the pan.
3. Stir in black beans, scrambling everything together for 3–4 minutes.
4. Serve with sliced avocado (optional).

🔹 Why It’s High-Protein & Low-Fat: Egg whites and black beans provide a powerful plant-based protein combo with almost no fat.

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10. Turkey & Sweet Potato Skillet

🚀 Prep Time: 25 minutes | 🦃 Protein: 50g | 🍠 Fat: 7g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground turkey (99% lean)
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• 1 medium sweet potato, diced
• 1 cup baby spinach

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add ground turkey, season with salt, black pepper, and paprika, and cook for 6–7 minutes until browned.
3. Stir in diced sweet potato and cover, cooking for 8 minutes until soft.
4. Add baby spinach, stir well, and cook for 2 more minutes.

🔹 Why It’s High-Protein & Low-Fat: Lean turkey provides protein, and sweet potatoes add natural carbohydrates for energy.

11. Chili Lime Grilled Chicken with Cucumber Salad

🚀 Prep Time: 25 minutes | 🍗 Protein: 50g | 🥒 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• 1 teaspoon lime juice
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cucumber, sliced
• ½ cup cherry tomatoes, halved

Instructions:

1. Preheat grill or stovetop pan over medium-high heat.
2. Rub chicken breasts with olive oil, lime juice, chili powder, garlic powder, salt, and black pepper.
3. Grill for 6 minutes per side until fully cooked.
4. Toss cucumber slices and cherry tomatoes together for a refreshing side salad.

🔹 Why It’s High-Protein & Low-Fat: Chicken breast is a lean protein source, and cucumber salad adds hydration and vitamins without fat.

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12. Spicy Lentil & Tomato Soup

🚀 Prep Time: 25 minutes | 🍲 Protein: 46g | 🍅 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 cup red lentils, rinsed
• 1 teaspoon olive oil
• 1 teaspoon cumin
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups diced tomatoes
• 2 cups vegetable broth

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Stir in cumin, garlic powder, salt, and black pepper and cook for 30 seconds.
3. Add lentils, diced tomatoes, and vegetable broth, then simmer for 15 minutes.
4. Blend slightly for a thicker texture if desired.

🔹 Why It’s High-Protein & Low-Fat: Lentils are a plant-based protein powerhouse with minimal fat and lots of fiber.

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13. Tuna & Spinach Stuffed Sweet Potatoes

🚀 Prep Time: 30 minutes | 🐟 Protein: 48g | 🍠 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 medium sweet potatoes
• 2 cans tuna in water, drained
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 teaspoon lemon juice
• 1 cup fresh spinach, chopped

Instructions:

1. Preheat oven to 375°F (190°C).
2. Pierce sweet potatoes with a fork and bake for 25 minutes until soft.
3. In a bowl, mix tuna, salt, black pepper, garlic powder, lemon juice, and chopped spinach.
4. Slice open baked sweet potatoes and stuff with the tuna mixture.

🔹 Why It’s High-Protein & Low-Fat: Tuna is rich in lean protein, and sweet potatoes provide natural carbs for sustained energy.

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14. Egg White & Turkey Wrap

🚀 Prep Time: 15 minutes | 🦃 Protein: 42g | 🥬 Fat: 5g per serving | 🍽 Servings: 4

Ingredients:

• 6 large egg whites
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 teaspoon olive oil
• 4 slices lean turkey breast
• 4 large romaine lettuce leaves

Instructions:

1. Heat olive oil in a nonstick pan over medium heat.
2. Whisk egg whites with salt, black pepper, and garlic powder, then scramble for 3–4 minutes.
3. Place egg whites and turkey slices inside romaine lettuce leaves, then roll up as wraps.

🔹 Why It’s High-Protein & Low-Fat: Egg whites and lean turkey provide a double dose of protein without added fat.

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15. Teriyaki Chicken & Steamed Bok Choy

🚀 Prep Time: 25 minutes | 🍗 Protein: 50g | 🥬 Fat: 6g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon soy sauce (low sodium)
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon ginger powder
• 2 cups bok choy, chopped

Instructions:

1. Preheat grill or stovetop pan over medium-high heat.
2. Rub chicken breasts with soy sauce, garlic powder, black pepper, and ginger powder.
3. Grill for 6 minutes per side until fully cooked.
4. Steam bok choy for 5 minutes until tender.

🔹 Why It’s High-Protein & Low-Fat: Lean chicken breast provides protein, and bok choy adds fiber and antioxidants with almost no fat.