15 Low Fat High Protein Meals
Looking for meals that keep you full without piling on calories? These low cal high protein recipes are packed with flavor and nutrition while keeping fat content to a minimum.
Perfect for anyone aiming to eat lighter, you’ll find a variety of high protein low fat foods that work for lunch, dinner, or meal prep.
From high protein low sugar meals to hearty high protein low fat dinners, this list has everything you need to stay on track.
Whether you’re after fat free meals, low cal high protein dinners, or quick high protein low carb dinners, each recipe offers a satisfying balance of taste and health—ideal for crafting low calorie high protein meals any night of the week!
1. Grilled Lemon Herb Chicken with Steamed Broccoli
Description:
A light yet satisfying dish featuring juicy grilled chicken seasoned with fresh herbs and a squeeze of lemon. Perfect for a low cal high protein dinner that’s quick to prepare and pairs well with any side of veggies.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- Juice of 1 lemon
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
- 2 cups broccoli florets
Instructions:
- Preheat grill or grill pan to medium-high heat.
- Marinate chicken with olive oil, lemon juice, garlic powder, oregano, salt, and pepper for at least 15 minutes.
- Grill chicken for 5–6 minutes on each side until cooked through.
- Steam broccoli for 5 minutes until tender but crisp.
- Serve chicken sliced over steamed broccoli with an extra squeeze of lemon.
2. Turkey & Spinach Egg White Scramble
Description:
This high protein low fat meal is quick, easy, and perfect for any time of day. Lean ground turkey and fluffy egg whites make it a powerhouse of protein without unnecessary calories.
Ingredients:
- 4 large egg whites
- 3 oz lean ground turkey
- 1 cup fresh spinach
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat a skillet over medium heat with olive oil.
- Cook ground turkey until browned, breaking it into crumbles.
- Add spinach and cook until wilted.
- Pour in egg whites and stir gently until cooked through.
- Season with salt and pepper and serve immediately.
3. Baked Cod with Garlic Green Beans
Description:
A simple and elegant low cal high protein recipe using flaky white fish paired with garlicky green beans. A go-to option for high protein low fat dinners.
Ingredients:
- 2 cod fillets (about 4 oz each)
- 1 tbsp lemon juice
- 1 tsp garlic powder
- Salt and pepper to taste
- 2 cups green beans
- 1 tsp olive oil
Instructions:
- Preheat oven to 375°F (190°C).
- Season cod fillets with lemon juice, garlic powder, salt, and pepper.
- Place on a baking sheet lined with parchment paper and bake for 12–15 minutes.
- Meanwhile, sauté green beans with olive oil and a pinch of salt until tender-crisp.
- Serve cod alongside the green beans.
4. Low-Fat Cottage Cheese Tuna Salad
Description:
Creamy, protein-packed, and low in fat, this high protein low sugar meal is great as a light lunch or quick dinner option.
Ingredients:
- 1 can tuna in water, drained
- ½ cup low-fat cottage cheese
- 1 celery stalk, diced
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Combine tuna, cottage cheese, celery, and lemon juice in a bowl.
- Mix until well combined.
- Season with salt and pepper.
- Serve over lettuce leaves, with whole-grain crackers, or as a sandwich filling.
5. Chicken & Cauliflower Rice Stir-Fry
Description:
This quick stir-fry makes a high protein low carb dinner that’s flavorful and satisfying. Using cauliflower rice keeps carbs low and protein intake high.
Ingredients:
- 1 chicken breast, diced
- 2 cups cauliflower rice
- 1 cup mixed vegetables (bell peppers, carrots, peas)
- 1 tsp sesame oil
- 1 tbsp low-sodium soy sauce
- 1 tsp garlic, minced
Instructions:
- Heat sesame oil in a pan over medium heat.
- Add chicken and cook until no longer pink.
- Stir in garlic, vegetables, and cauliflower rice.
- Add soy sauce and stir-fry for 4–5 minutes until vegetables are tender.
- Serve hot.
6. Greek Yogurt Chicken Salad Wrap
Description:
A creamy, tangy wrap made with Greek yogurt instead of mayonnaise for a low cal high protein dinner that’s both refreshing and filling.
Ingredients:
- 1 cooked chicken breast, shredded
- ½ cup plain non-fat Greek yogurt
- 1 tsp Dijon mustard
- 1 celery stalk, diced
- Salt and pepper to taste
- 1 whole wheat tortilla
Instructions:
- Mix shredded chicken, Greek yogurt, Dijon mustard, and celery in a bowl.
- Season with salt and pepper.
- Spread mixture on a whole wheat tortilla and wrap tightly.
- Slice in half and serve.
7. Shrimp & Zucchini Noodle Stir-Fry
Description:
Light, flavorful, and packed with protein, this dish is a great low fat dinner idea for busy nights.
Ingredients:
- 8 oz shrimp, peeled and deveined
- 2 medium zucchinis, spiralized
- 1 tsp olive oil
- 1 tsp minced garlic
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame seeds (optional)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add shrimp and cook until pink, about 2–3 minutes per side.
- Stir in garlic and zucchini noodles.
- Add soy sauce and cook for another 2 minutes until zucchini is tender.
- Sprinkle with sesame seeds and serve warm.
8. Egg White Veggie Omelette
Description:
A fluffy omelette loaded with fresh vegetables for a low cal high protein meal that’s perfect for breakfast, lunch, or dinner.
Ingredients:
- 5 large egg whites
- 1 cup mixed bell peppers, diced
- ½ cup mushrooms, sliced
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a non-stick pan over medium heat.
- Sauté bell peppers and mushrooms until tender.
- Pour in egg whites and cook until set, gently folding the omelette in half.
- Season with salt and pepper and serve.
9. Seared Turkey Burgers with Side Salad
Description:
Juicy, lean turkey burgers served with a crisp side salad make a perfect high protein low fat dinner for the whole family.
Ingredients:
- 1 lb lean ground turkey
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
- 2 cups mixed greens
- 1 tbsp balsamic vinegar
Instructions:
- Mix ground turkey with garlic powder, onion powder, salt, and pepper.
- Shape into 4 patties.
- Heat a skillet over medium heat and cook burgers for 5–6 minutes per side.
- Toss mixed greens with balsamic vinegar.
- Serve burgers with salad on the side.
10. Teriyaki Salmon with Steamed Asparagus
Description:
This high protein low fat dinner pairs omega-rich salmon with tender asparagus for a light yet satisfying meal.
Ingredients:
- 2 salmon fillets (about 4 oz each)
- 2 tbsp low-sodium teriyaki sauce
- 2 cups asparagus spears
- 1 tsp olive oil
Instructions:
- Marinate salmon in teriyaki sauce for 15 minutes.
- Preheat a non-stick skillet over medium heat and cook salmon for 3–4 minutes per side.
- Steam asparagus for 4–5 minutes, then drizzle with olive oil.
- Serve salmon with asparagus on the side.
11. Tofu & Broccoli Stir-Fry
Description:
A quick and flavorful stir-fry featuring protein-rich tofu and crunchy broccoli for a low cal high protein dinner that’s both satisfying and vegan-friendly.
Ingredients:
- 1 block extra-firm tofu, cubed
- 2 cups broccoli florets
- 1 tbsp low-sodium soy sauce
- 1 tsp olive oil
- 1 tsp minced garlic
Instructions:
- Heat olive oil in a pan over medium-high heat.
- Add tofu cubes and cook until golden on each side.
- Add garlic and broccoli, stir-fry for 3–4 minutes.
- Pour in soy sauce, toss, and cook for another minute.
- Serve warm as is or with a side of steamed rice (optional).
12. Grilled Lemon Herb Chicken
Description:
A light, zesty dish that’s perfect for high protein low fat dinner recipes, infused with fresh herbs and lemon.
Ingredients:
- 2 boneless, skinless chicken breasts
- Juice of 1 lemon
- 1 tsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Marinate chicken in lemon juice, olive oil, oregano, salt, and pepper for 15–20 minutes.
- Preheat grill or grill pan to medium heat.
- Cook chicken for 5–6 minutes per side until fully cooked.
- Serve with a fresh green salad or steamed vegetables.
13. Tuna & Quinoa Power Bowl
Description:
This nutrient-dense bowl combines lean tuna with high-fiber quinoa for a high protein low fat meal prep option.
Ingredients:
- 1 can tuna in water, drained
- ½ cup cooked quinoa
- 1 cup mixed greens
- 1 tbsp light vinaigrette
- ½ cup cherry tomatoes, halved
Instructions:
- Place mixed greens in a bowl.
- Top with cooked quinoa, tuna, and cherry tomatoes.
- Drizzle with light vinaigrette and toss gently.
- Serve immediately or store for meal prep.
14. Egg White & Spinach Scramble
Description:
An easy, protein-rich breakfast-for-dinner option that’s low in fat and perfect for a quick meal.
Ingredients:
- 5 egg whites
- 1 cup fresh spinach
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add spinach and cook until wilted.
- Pour in egg whites and scramble until cooked through.
- Season with salt and pepper and serve.
15. Turkey & Cauliflower Rice Skillet
Description:
A low-carb, high protein dinner that swaps regular rice for cauliflower, keeping it light and nutrient-rich.
Ingredients:
- 1 lb lean ground turkey
- 2 cups cauliflower rice
- 1 tsp garlic powder
- 1 tsp olive oil
- Salt and pepper to taste
Instructions:
- Heat olive oil in a skillet over medium-high heat.
- Add ground turkey and cook until browned.
- Stir in cauliflower rice, garlic powder, salt, and pepper.
- Cook for 5–6 minutes, stirring occasionally, until cauliflower rice is tender.
- Serve warm as a main dish.
