Low-Fat, High Protein Recipes

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

Staff Picks

Tuscan White Bean Soup

Rating: 4.5 stars 2
A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

Black Beans & Rice

For a quick weeknight supper, use canned black beans and omit Steps 1 and 2.

Instant Pot White Chicken Chili Freezer Pack

Rating: 4.33 stars 8
Prep all of the ingredients for this hearty soup and freeze until you're ready to cook it for a fast meal. All you have to do is pop the frozen ingredients into your multicooker and turn it on. Using a pressure cooker to make this warming pot of chili results in extra-tender chicken that's easy to shred. The addition of chopped zucchini and corn gives each bowl a nutritional boost.

Shrimp Scampi

Rating: 5 stars 1
Shrimp scampi is a favorite dish at many Italian restaurants but our version takes just 20 minutes to prepare, so it's perfect for a weeknight dinner at home. Large shrimp are cooked with garlic and then served over linguine pasta with a buttery-wine sauce--it's so good your family may think you ordered takeout!

Chocolate-Banana Protein Smoothie

Rating: 5 stars 1
Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

Homemade Plain Greek Yogurt

Rating: 4.5 stars 1
Learning how to make Greek yogurt at home is simple with this easy homemade Greek yogurt recipe. Start by making homemade yogurt by heating milk, combining with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one more step than making regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid--also known as whey--to smoothies, or you can use it in place of buttermilk in baking.

Maple-Glazed Chicken Breasts

Rating: 4.6 stars 3
Here's an easy main dish that's sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Easy Whole-Wheat Couscous

Feel free to double this recipe to suit your needs. To add more flavor, swap reduced-sodium broth in for the water.

Balsamic-Dijon Chicken

Rating: 4.75 stars 4
Experiment with various flavored mustards to add a different spin to this simple marinade recipe. It's low in fat and carbs because it's oil- and sugar-free.

Seasoned Cod

Sprinkle with seasonings, broil a few minutes, and the succulent fish is ready to serve. It's a dinner that's ready in under 20 minutes.

Curried Lentils and Vegetables

This is a classic dal, perhaps the most commonly eaten dish in India. Dal is a creamy melange of lentils, garlic and, of course, spices. Serve it as a side dish with curry or roasted meats, or as a main dish with warm naan for scooping.

Vegetarian Black Bean Soup

Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)
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Inspiration and Ideas

Smoky Shrimp, Corn & Pea One-Pot Pasta
Rating: Unrated 7
Make your sauce and pasta all at once with this fast weeknight pasta dinner recipe. By using the exact amount of water you need to cook the pasta--no colanders here--the starch that cooks off into your pasta water, which you usually drain away, stays in the pot, giving you delectably creamy results.
Turkey & Squash Soup
Rating: Unrated 12
This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.
Yogurt with Blueberries & Honey

A simple combination of Greek yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.