20 Protein-Packed, Low-Calorie Recipes That Keep You Satisfied

You want meals that actually fill you up without blowing your calorie budget, and that is exactly what you will find here. These recipes are protein rich, simple to make, and friendly to busy weeknights. Expect bold flavors, smart swaps, and plenty of variety so you never get bored. Grab a fork and dive into satisfying dishes that love your goals as much as you do.

1. Greek Yogurt Chicken Salad Lettuce Wraps

Creamy chicken salad gets a protein boost from thick Greek yogurt, plus crunchy celery and grapes for a fresh bite. Pile it into crisp lettuce leaves for a low calorie wrap that still feels hearty. You can prep the filling ahead, then assemble in minutes when hunger hits.

A squeeze of lemon and a sprinkle of dill keeps things bright and clean. Swap in rotisserie chicken to save time without sacrificing flavor. You get satisfying protein, fiber rich crunch, and a light handheld meal that works for lunch or dinner.

2. Spicy Turkey Zucchini Skillet

Lean ground turkey sears with onions, garlic, and chili flakes for a savory base. Toss in sliced zucchini and bell peppers, then finish with a splash of lime and cilantro. The result is a colorful skillet that is high protein, low calorie, and ready in under 25 minutes.

Serve it over cauliflower rice or enjoy straight from the pan. Adjust the heat to your taste with more or less chili. Leftovers reheat beautifully, making this an ideal meal prep option for busy weeks.

3. Egg White Veggie Omelet With Feta

Fluffy egg whites fold around sautéed spinach, mushrooms, and tomatoes for a light yet satisfying breakfast. Crumbled feta adds a salty punch that keeps every bite interesting. This omelet is fast, customizable, and a great way to start your day strong.

Use a nonstick pan and a gentle heat to keep the texture tender. Add fresh herbs like parsley or chives for a pop of flavor. Pair with berries or a side salad if you want a bigger plate without many extra calories.

4. Garlic Ginger Shrimp Stir Fry

Juicy shrimp cook quickly with garlic, ginger, and a light soy sauce splash for big flavor. Toss with snap peas, carrots, and broccoli for crisp tender veggies that bring color and crunch. It is a speedy dinner that delivers lean protein without weighing you down.

Serve over steamed cauliflower rice or a small scoop of jasmine rice if you have room. A squeeze of lime brightens everything at the end. Keep frozen shrimp on hand and you can have this done in 15 minutes.

5. Cottage Cheese Pesto Pasta Bowl

Blend cottage cheese with basil, parmesan, and lemon to make a creamy pesto that adds serious protein. Toss with high fiber pasta or chickpea pasta for an even bigger boost. Cherry tomatoes and arugula bring freshness and a peppery bite.

This bowl feels indulgent while staying light, making it perfect for weeknights. Adjust thickness with a splash of pasta water until silky. You get all the comfort of a creamy pasta with far fewer calories.

6. Lemon Pepper Salmon With Asparagus

Bake salmon fillets with lemon zest, cracked pepper, and a touch of olive oil for a clean, zippy flavor. Roast asparagus on the same sheet pan to keep things easy and mess free. The salmon stays tender and flaky while asparagus turns perfectly crisp tender.

Finish with fresh parsley and an extra squeeze of lemon. Serve with a small spoon of quinoa if desired. This classic combo is high protein, rich in omega 3s, and light enough for any night.

7. Tofu Veggie Power Bowls

Press and cube extra firm tofu, then roast until golden and crisp at the edges. Load a bowl with mixed greens, roasted sweet peppers, cucumber, and a spoon of brown rice. Drizzle with a tangy soy sesame dressing for a satisfying finish.

The tofu provides plant based protein while staying lean. Add avocado if your calories allow, or keep it ultra light with more veggies. This bowl is flexible and perfect for using whatever is in the fridge.

8. Turkey Meatballs in Marinara

Lean turkey meatballs bake until juicy, then simmer in a simple marinara for extra flavor. Serve over zucchini noodles or a small portion of whole wheat spaghetti. The meatballs stay tender thanks to grated onion and a touch of yogurt in the mix.

Garnish with basil and a sprinkle of parmesan for a cozy finish. These freeze well, so make a double batch for easy meals. You get classic comfort with fewer calories and loads of protein.

9. Tuna White Bean Salad

Canned tuna teams up with cannellini beans, red onion, and parsley for a no cook meal that fills you up. Lemon, olive oil, and capers add briny brightness that makes it craveworthy. It is pantry friendly and ready in 10 minutes.

Serve on greens, pile onto toast, or spoon into lettuce cups. Use solid light tuna in water to keep calories in check. This simple salad is proof that fast food at home can be delicious and nourishing.

10. Egg Roll in a Bowl

All the flavors of a takeout favorite without the wrapper or the fry. Ground turkey or chicken cooks with garlic, ginger, and shredded coleslaw mix for a fast saute. A splash of soy sauce and rice vinegar ties it together.

Top with green onions, sesame seeds, and a drizzle of sriracha if you like heat. It is crunchy, savory, and wildly satisfying for very few calories. Serve as is or over cauliflower rice to stretch it further.

11. Miso Ginger Cod With Bok Choy

Mild cod soaks up a quick miso ginger marinade, then bakes until flaky. Roast baby bok choy on the same tray, letting the edges caramelize. The savory sweet glaze keeps the fish moist and brings restaurant style flavor.

Serve with a wedge of lime and a sprinkle of sesame seeds. This is a light dish that feels special but takes little effort. Perfect for nights when you want clean, simple, and satisfying.

12. Cottage Cheese Berry Parfait

Creamy cottage cheese layers with mixed berries and a dusting of cinnamon for a sweet snack or breakfast. Add a sprinkle of high protein granola or chopped nuts if your calories allow. It is quick, cool, and totally satisfying.

Choose 2 percent cottage cheese for the best balance of texture and calories. A drizzle of honey goes a long way, so use a light hand. This parfait hits the spot when you want dessert vibes without the crash.

13. Herbed Lentil Tuna Patties

Blend cooked lentils with tuna, egg, parsley, and lemon zest, then pan sear into crisp patties. They are budget friendly and deliver a double hit of protein and fiber. Serve with a yogurt dill sauce and a simple side salad.

These patties reheat well for easy lunches all week. Keep the pan lightly oiled to maintain a golden crust without excess calories. You will love the bright, herby flavor and satisfying bite.

14. Chili Lime Chicken Thighs

Boneless skinless thighs marinate in chili, lime, and garlic for juicy, bold flavor. Grill or roast until lightly charred and irresistible. Pair with a crunchy slaw or grilled corn for a balanced plate that stays reasonable on calories.

Leftovers slice nicely for salads or tacos. You get tender protein with a tangy kick that keeps cravings in check. It is a great option when you want something big on flavor without a lot of fuss.

15. Spaghetti Squash Turkey Bolognese

Roasted spaghetti squash stands in for pasta while a lean turkey bolognese brings cozy comfort. Simmer tomatoes with garlic, carrots, and herbs for depth without extra calories. Spoon the rich sauce over the tender strands for a bowl that feels indulgent.

Top with fresh basil and a spoon of parmesan if desired. It is a clever swap that keeps portions generous. You will not miss the pasta when the sauce is this satisfying and hearty.

16. Blackened Fish Tacos With Slaw

Lean white fish gets a spicy blackened rub and a quick sear in a hot pan. Pile into small corn tortillas with crunchy cabbage slaw and a light yogurt lime sauce. Each taco feels fresh and bright while staying calorie smart.

Add pico de gallo and cilantro for extra zip. You can swap in cod, mahi, or tilapia depending on what is available. These tacos are fast, fun, and perfect for a weeknight.

17. High Protein Shakshuka

A tomato pepper stew simmers with cumin and paprika, then eggs gently poach right in the sauce. Stir in a scoop of cottage cheese to add creaminess and extra protein without many calories. The result is rich, saucy, and perfect for dunking ripped pita or crusty bread if you have room.

Top with fresh herbs and chili flakes for a little heat. It works for breakfast, brunch, or a quick dinner. You will love how satisfying this feels for the calories.

18. Sesame Ginger Chicken Lettuce Cups

Ground chicken sautés with ginger, garlic, and a light sesame soy sauce for big flavor. Spoon it into crisp lettuce leaves with shredded carrots and cucumber. A sprinkle of peanuts or sesame seeds adds crunch without many calories.

These are easy to assemble and fun to eat. Add chili paste for heat if that is your style. They deliver a punchy, satisfying bite that feels light and fresh.

19. Baked Greek Turkey Burgers

Mix lean turkey with minced red onion, oregano, garlic, and chopped spinach, then bake for juicy patties. Top with tomato, cucumber, and a smear of tzatziki on a whole grain bun or lettuce wrap. The Mediterranean flavors make these burgers feel fresh and vibrant.

They are meal prep friendly and hold well for lunches. Keep portions in check with slider buns if you like. You get burger night satisfaction with a lighter touch.

20. Crispy Air Fryer Tempeh Nuggets

Marinate tempeh in soy, garlic, and a touch of maple, then air fry until crisp at the edges. These nuggets are savory, high protein, and perfect for dipping into a light yogurt sriracha sauce. They satisfy that crunchy craving without deep frying.

Serve with raw veggies or a side salad to round things out. Adjust the cook time for your preferred level of crispness. This is a plant based snack or meal add on that keeps calories low.