17 High-Protein Low-Calorie Dinner Meals

Dinner is a meal to look forward to, and it doesn’t have to be heavy or high in calories to be satisfying. These 17 high-protein, low-calorie dinner recipes are designed to be both delicious and nutritious, helping you end your day on a healthy note. They are packed with flavor and protein to keep you full and satisfied, all while staying under 400 calories per serving.

1. Shepherd’s Pie with Cauliflower Topping

A comforting classic with a healthy twist. Using cauliflower instead of potatoes for the topping lowers the carbs and calories without sacrificing flavor.

• Calories: 350
• Protein: 25g

Ingredients:

• 1 lb lean ground beef
• 1 onion, chopped
• 2 carrots, chopped
• 1 cup frozen peas
• 1 tbsp tomato paste
• 1 cup beef broth
• 1 tsp Worcestershire sauce
• 1 head of cauliflower, cut into florets
• 1/4 cup plain Greek yogurt
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the ground beef until browned. Drain any excess fat.
3. Add the onion and carrots and cook until softened. Stir in the tomato paste, beef broth, and Worcestershire sauce. Bring to a simmer and cook for 10 minutes. Stir in the frozen peas.
4. Meanwhile, steam or boil the cauliflower until tender. Drain and mash with the Greek yogurt, salt, and pepper.
5. Transfer the beef mixture to a baking dish and top with the mashed cauliflower.
6. Bake for 20-25 minutes, or until the topping is golden and the filling is bubbly.

2. Shrimp Cauliflower Fried Rice

A low-carb version of a takeout favorite. This shrimp and cauliflower fried rice is quick, easy, and packed with protein.

• Calories: 300
• Protein: 25g

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 head of cauliflower, riced
• 1 cup frozen peas and carrots
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 eggs, lightly beaten
• 2 scallions, chopped

Instructions:

1. In a small bowl, toss the shrimp with the soy sauce and sesame oil.
2. In a large skillet or wok, heat 1 tsp of oil over medium-high heat. Add the shrimp and cook until pink and cooked through. Remove from the skillet.
3. Add the cauliflower rice, peas and carrots, garlic, and ginger to the skillet. Cook, stirring frequently, for 5-7 minutes, or until the cauliflower is tender.
4. Push the cauliflower rice to one side of the skillet and pour the beaten eggs on the other side. Scramble the eggs, then mix them into the cauliflower rice.
5. Stir in the cooked shrimp and scallions. Cook for another minute until heated through.

3. Spicy Noodles with Pork, Scallions & Bok Choy

These spicy noodles are a quick and flavorful weeknight dinner. The ground pork provides a good source of protein, and the bok choy adds a fresh crunch.

• Calories: 380
• Protein: 25g

Ingredients:

• 8 oz whole-wheat spaghetti
• 1/2 lb ground pork
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tbsp soy sauce
• 1 tbsp chili garlic sauce
• 1 tsp sesame oil
• 4 heads of baby bok choy, halved
• 4 scallions, chopped

Instructions:

1. Cook the spaghetti according to package directions.
2. While the pasta is cooking, cook the ground pork in a large skillet over medium-high heat until browned. Drain any excess fat.
3. Add the garlic and ginger and cook for another minute. Stir in the soy sauce, chili garlic sauce, and sesame oil.
4. Add the bok choy to the skillet and cook until wilted.
5. Drain the pasta and add it to the skillet with the pork and bok choy. Toss to combine.
6. Top with chopped scallions before serving.

4. Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce

These chicken cutlets are quick to cook and the creamy sauce is packed with flavor from the roasted red peppers and spinach.

• Calories: 350
• Protein: 30g

Ingredients:

• 4 thin-sliced chicken breasts (about 1 lb total)
• Salt and black pepper to taste
• 1 tbsp olive oil
• 1/2 cup chopped roasted red peppers
• 2 cloves garlic, minced
• 1/4 cup plain Greek yogurt
• 2 cups fresh spinach

Instructions:

1. Season the chicken cutlets with salt and pepper.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook for 3-4 minutes per side, or until cooked through. Remove from the skillet.
3. In the same skillet, add the roasted red peppers and garlic and cook for 1 minute.
4. Stir in the Greek yogurt and spinach. Cook until the spinach is wilted.
5. Return the chicken to the skillet and spoon the sauce over the top.

5. Easy Shrimp Tacos

These shrimp tacos are a quick and easy weeknight dinner. The shrimp are seasoned with chili powder and cumin for a delicious smoky flavor.

• Calories: 350
• Protein: 25g

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 8 small corn tortillas
• 1 cup shredded cabbage
• 1/2 cup pico de gallo
• 1/4 cup plain Greek yogurt

Instructions:

1. In a bowl, toss the shrimp with olive oil, chili powder, and cumin.
2. Heat a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
3. Warm the tortillas.
4. Fill each tortilla with shrimp, shredded cabbage, and pico de gallo. Top with a dollop of Greek yogurt.

6. Egg Roll-Inspired Cabbage Rolls

All the flavors of an egg roll, but in a healthier, low-carb cabbage roll. These are a fun and delicious way to get your veggies in.

• Calories: 300
• Protein: 20g

Ingredients:

• 1 lb ground pork or chicken
• 1 cup shredded carrots
• 1 cup shredded cabbage
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tbsp soy sauce
• 1 tsp sesame oil
• 8 large cabbage leaves

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the ground meat, carrots, shredded cabbage, garlic, ginger, soy sauce, and sesame oil.
3. Blanch the cabbage leaves in boiling water for 2-3 minutes, or until softened. Drain and pat dry.
4. Divide the filling among the cabbage leaves and roll them up.
5. Place the cabbage rolls in a baking dish and bake for 25-30 minutes, or until the filling is cooked through.

7. Chicken & Zucchini Casserole

This creamy and comforting casserole is a great way to use up zucchini. It’s a low-carb and high-protein dinner that the whole family will love.

• Calories: 380
• Protein: 35g

Ingredients:

• 1 lb chicken breast, cooked and shredded
• 2 medium zucchinis, grated
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 1/4 cup shredded mozzarella cheese
• 1 clove garlic, minced
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Squeeze the excess moisture out of the grated zucchini.
3. In a bowl, combine the shredded chicken, zucchini, Greek yogurt, Parmesan cheese, and garlic. Season with salt and pepper.
4. Transfer the mixture to a baking dish and top with mozzarella cheese.
5. Bake for 20-25 minutes, or until the casserole is heated through and the cheese is bubbly.

8. Grilled Flank Steak with Tomato Salad

A simple and elegant dinner that is perfect for summer. The tomato salad is a fresh and flavorful accompaniment to the grilled steak.

• Calories: 400
• Protein: 35g

Ingredients:

• 1 lb flank steak
• 1 tbsp olive oil
• Salt and black pepper to taste
• 2 cups cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh basil
• 2 tbsp balsamic vinegar

Instructions:

1. Rub the flank steak with olive oil, salt, and pepper.
2. Grill the steak over medium-high heat for 5-7 minutes per side for medium-rare.
3. Let the steak rest for 10 minutes before slicing against the grain.
4. While the steak is resting, combine the tomatoes, red onion, basil, and balsamic vinegar in a bowl.
5. Serve the sliced steak with the tomato salad.

9. Coconut Curry Shrimp

This creamy and flavorful curry is a quick and easy weeknight dinner. The coconut milk adds a rich and creamy texture.

• Calories: 380
• Protein: 25g

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tbsp coconut oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1-inch piece of ginger, grated
• 2 tbsp red curry paste
• 1 can (13.5 ounces) light coconut milk
• 1 tbsp lime juice

Instructions:

1. Heat the coconut oil in a large skillet over medium-high heat. Add the bell pepper and broccoli and cook until tender-crisp.
2. Add the garlic and ginger and cook for another minute.
3. Stir in the red curry paste and cook for 1 minute.
4. Pour in the coconut milk and bring to a simmer.
5. Add the shrimp and cook until pink and cooked through.
6. Stir in the lime juice before serving.

10. Easy Sesame Chicken with Green Beans

This sheet-pan meal is a quick and easy dinner with minimal cleanup. The sesame sauce is a delicious combination of sweet and savory flavors.

• Calories: 350
• Protein: 30g

Ingredients:

• 1 lb chicken breast, cut into 1-inch pieces
• 1 lb green beans, trimmed
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 clove garlic, minced

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together the soy sauce, honey, sesame oil, ginger, and garlic.
3. On a large baking sheet, toss the chicken and green beans with the sauce.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the green beans are tender.

11. Pita Panzanella Salad with Meatballs

This Mediterranean-inspired salad is a hearty and flavorful meal. The meatballs add a good source of protein.

• Calories: 400
• Protein: 25g

Ingredients:

• 1 lb lean ground turkey or chicken
• 1/4 cup breadcrumbs
• 1 egg
• 1 tsp dried oregano
• 2 whole-wheat pitas, toasted and torn into pieces
• 2 cups chopped cucumbers
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tbsp lemon vinaigrette

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, combine the ground meat, breadcrumbs, egg, and oregano. Form into small meatballs.
3. Bake the meatballs for 15-20 minutes, or until cooked through.
4. In a large bowl, combine the pita pieces, cucumbers, tomatoes, and red onion.
5. Add the cooked meatballs and feta cheese. Drizzle with lemon vinaigrette and toss to combine.

12. Pork & Pineapple Tacos

A sweet and savory taco that is a healthier take on tacos al pastor. The pineapple adds a delicious sweetness that complements the pork.

• Calories: 380
• Protein: 25g

Ingredients:

• 1 lb pork tenderloin, cut into 1-inch pieces
• 1 cup pineapple chunks
• 1 tbsp chili powder
• 1 tsp cumin
• 8 small corn tortillas
• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro

Instructions:

1. In a skillet, cook the pork over medium-high heat until browned.
2. Add the pineapple, chili powder, and cumin. Cook for another 5 minutes, or until the pineapple is heated through.
3. Warm the tortillas.
4. Fill each tortilla with the pork and pineapple mixture. Top with red onion and cilantro.

13. Pho-Inspired Beef Noodle Soup

A quick and easy version of the classic Vietnamese noodle soup. This soup is light yet satisfying, and packed with flavor.

• Calories: 350
• Protein: 25g

Ingredients:

• 4 cups beef broth
• 1-inch piece of ginger, sliced
• 1 star anise
• 1 cinnamon stick
• 1/2 lb thinly sliced beef sirloin
• 4 oz rice noodles
• Toppings: bean sprouts, fresh basil, lime wedges, sliced jalapeños

Instructions:

1. In a pot, bring the beef broth, ginger, star anise, and cinnamon stick to a simmer. Cook for 15 minutes.
2. Cook the rice noodles according to package directions.
3. Place the thinly sliced beef in a bowl. Strain the hot broth over the beef to cook it.
4. Divide the noodles and beef among bowls. Top with your favorite pho toppings.

14. Sheet-Pan Miso-Garlic Chicken & Broccoli

Another easy sheet-pan meal with a delicious miso-garlic sauce. This is a perfect weeknight dinner with minimal cleanup.

• Calories: 380
• Protein: 30g

Ingredients:

• 1 lb chicken breast, cut into 1-inch pieces
• 1 head of broccoli, cut into florets
• 2 tbsp white miso paste
• 2 cloves garlic, minced
• 1 tbsp honey
• 1 tbsp rice vinegar

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together the miso paste, garlic, honey, and rice vinegar.
3. On a large baking sheet, toss the chicken and broccoli with the sauce.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the broccoli is tender.

15. Black Bean Burgers

These homemade black bean burgers are a delicious and satisfying vegetarian dinner. They are packed with fiber and protein.

• Calories: 350 (for one burger with bun)
• Protein: 20g

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• 4 whole-wheat burger buns

Instructions:

1. In a bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, onion, garlic, cumin, and chili powder.
3. Form the mixture into 4 patties.
4. Cook the patties in a non-stick skillet over medium heat for 4-5 minutes per side.
5. Serve on whole-wheat buns with your favorite toppings.

16. Lemon Herb Baked Salmon

This baked salmon is a simple and elegant dinner that is packed with healthy omega-3 fatty acids and protein.

• Calories: 350
• Protein: 30g

Ingredients:

• 4 (6 oz) salmon fillets
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill
• 1 lemon, thinly sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet.
3. In a small bowl, combine the olive oil, garlic, parsley, and dill. Brush the mixture over the salmon.
4. Top each fillet with a few slices of lemon.
5. Bake for 12-15 minutes, or until the salmon is cooked through.

17. Stuffed Bell Peppers

These stuffed bell peppers are a delicious and healthy all-in-one meal. They are packed with protein and vegetables.

• Calories: 380
• Protein: 25g

Ingredients:

• 4 bell peppers, any color
• 1 lb lean ground turkey
• 1/2 cup cooked quinoa
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 can (15 ounces) diced tomatoes, drained
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds.
3. In a skillet, cook the ground turkey until browned. Drain any excess fat.
4. Stir in the quinoa, onion, garlic, and diced tomatoes.
5. Stuff the bell peppers with the turkey mixture.
6. Place the stuffed peppers in a baking dish and top with mozzarella cheese.
7. Bake for 25-30 minutes, or until the peppers are tender and the cheese is bubbly.

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Disclaimer: Calorie and protein counts are approximate and may vary based on specific ingredients and portion sizes used.