High Protein, Low-Calorie Recipes

Find healthy, delicious high protein, low-calorie recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Rating: 4 stars 46
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.
By Devon O'Brien

One-Pan Chicken Parmesan Pasta

Rating: 4.5 stars 25
This chicken Parmesan pasta uses the one-pot pasta method to cook your noodles, chicken and sauce all in one skillet for a fast and easy dinner with minimal cleanup. Finish the dish under the broiler to achieve a delicious melted cheese crust.

Skillet Lemon Chicken & Potatoes with Kale

Rating: 4.5 stars 17
This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.
By Carolyn Casner

Sheet-Pan Chicken Fajitas

Rating: 5 stars 21
One sheet pan is all you'll need to whip up these zesty chicken fajitas. They're quick and easy to make and cleanup is even faster!
By Carolyn Casner

Mozzarella, Basil & Zucchini Frittata

Rating: 5 stars 20
This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Salmon-Stuffed Avocados

Rating: 4.5 stars 7
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Rating: 5 stars 83
Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner recipe. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

Hearty Chickpea & Spinach Stew

Rating: 4.5 stars 19
This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.
Patsy Jamieson
By Patsy Jamieson

Spinach & Feta Turkey Meatballs with Herbed Quinoa

Rating: 5 stars 7
With a variety of flavors and textures (and a whopping 30 grams of protein!), these meal-prep bowls will keep you fueled all afternoon. The turkey meatballs are adapted from Turkey Burgers with Spinach, Feta & Tzatziki by Hilary Meyer. Look for premade tzatziki near the specialty cheeses and dips at your grocery store or make your own.

Green Goddess Salad with Chickpeas

Rating: 5 stars 2
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
By EatingWell Test Kitchen

One-Pot Garlicky Shrimp & Spinach

Rating: 4.5 stars 16
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.
By Carolyn Casner

Mediterranean Pasta Salad

Rating: 5 stars 1
You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.
Sara Haas Headshot
By Sara Haas, RDN
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Inspiration and Ideas

High-Protein Snack Ideas for Work
These protein-packed snack ideas have at least 7 grams of protein per serving to keep you feeling satisfied throughout the day.
Cauliflower Chicken Fried "Rice"
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.
Honey-Garlic Chicken Thighs with Carrots & Broccoli
Rating: 4.5 stars 15

In this easy and healthy dinner recipe, sweet and savory baked honey-garlic chicken thighs come with a side of veggies that cook on the same sheet pan as the chicken. The honey-soy-garlic marinade for the chicken does double duty as an irresistible sauce to drizzle over everything. Lining your baking sheet with foil will protect your pan from the sticky honey-soy-garlic sauce, so cleanup will be a breeze too. If you can't find small carrots, cut medium carrots in half lengthwise.