13 Recipes That Are High in Protein and Low in Fat


By: , SparkPeople Blogger
  :  56 comments   :  1,124,911 Views

Are you tired of eating plain, boring chicken breasts every night for dinner, or are you having a hard time packing in enough protein to meet your daily needs? Studies suggest that eating protein helps you feel fuller for longer and keeps your body's systems functioning properly. However, many high-protein recipes are also loaded with saturated fat and cholesterol that work against your efforts to stay healthy.

A healthy and balanced diet requires 10 to 35 percent protein. That's an average of 50 to 175 grams daily. To find the right balance of protein and fat, follow these suggestions:
  • Grill, bake, poach or broil your food to limit fat.
  • Select non-fat or low-fat dairy options.
  • Use egg whites in place of the whole egg.
  • Select lean meats and trim the fat and skin before cooking. 
Prepare these high-protein, low-fat recipes to help you stay on track and satisfied.

1. Healthy Chicken Vegetable CasseroleTry this inexpensive and fresh version of a chicken casseroleno need for processed soups or sauces!
CALORIES: 320.6  |  FAT: 8.9g  |  PROTEIN: 27.9g  |  CARBS: 36.1g  |  FIBER: 8.8g

2. Grilled BBQ Chicken Flatbreads: This recipe was created for kids, but adults will crave a slice, too. You can always add hot pepper rings for the grown-ups!
CALORIES: 223.9  |  FAT: 3.9g  |  PROTEIN: 26.2g  |  CARBS: 21.4g  |  FIBER: 2.9g

3. Mexican Chicken and Rice Casserole: You can't go wrong with this family favorite!
CALORIES: 268.9  |  FAT: 4.9g  |  PROTEIN: 34.6g  |  CARBS: 19.3g  |  FIBER: 3.8g

4. Vegan Chili: An easy meat- and dairy-free meal.
CALORIES: 348.2  | FAT: 3 g |  PROTEIN: 56.9 g |  CARBS: 44.7 g | FIBER: 18.6 g

5. Cottage Cheese, Spinach and Tomato Omelet: This is a great option to prepare ahead and enjoy for breakfast (or any meal!).
CALORIES: 345.6 | FAT: 2.2 g  | PROTEIN: 59.2 g |  CARBS: 13.9 g  | FIBER: 2.5 g

6. Chicken & Rice with White Beans Soup: This soup is packed with nutrition and is simple to prepare.
CALORIES: 105.1 |  FAT: 0.7 g |  PROTEIN: 80.2 g |  CARBS: 31.7 g |  FIBER: 3.2 g

7. Authentic Fresh Mexican Tuna Salad: Tuna is so versatilewhy not try mixing a little pico de gallo in it for some south-of-the-border flavor?
CALORIES: 308.8 |  FAT: 2.5 g |  PROTEIN: 53.7 g |  CARBS: 18.5 g |  FIBER: 4.3 g

8. Mediterranean Baked FishThis dish is baked and flavored with a Mediterranean-style tomato, onion and garlic sauce to reduce the fat and salt content.
CALORIES: 225.5  |  FAT: 4.4g  |  PROTEIN: 29.4g  |  CARBS: 17.3g  |  FIBER: 2.5g

9. Moroccan Chicken & Lentils: This quick and tasty crockpot recipe will satisfy a take-out craving, with none of the effort or fat!
CALORIES: 355  |  FAT: 2.6g  |  PROTEIN: 49.4g  |  CARBS: 32.9g  |  FIBER: 16.1g

10. Buttermilk Marinated Chicken Breasts: This versatile chicken dish is flavored with buttermilk, mustard, honey and seasonings.
CALORIES: 282.8 | FAT: 3.2 g | PROTEIN: 55.6 g  | CARBS: 3.9 g | FIBER: 0.1 g

11. Tuna and White Bean Salad: A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.
CALORIES: 219.1 |  FAT: 4.1 g | PROTEIN: 27.6 g | CARBS: 20.4 g  | FIBER: 6.1 g

12. Turkey Meatloaf: This is a fast, easy and flavorful rendition of a favorite food. Serve with a side of steamed broccoli, green beans or mixed veggies.
CALORIES: 220.6  | FAT: 2.7 g | PROTEIN: 28.5 g  | CARBS: 13.3 g  | FIBER: 0.4 g

13. 20-Minute Chicken Creole: This quick Southern dish contains no added fat and very little added salt in this spicy tomato sauce.
CALORIES: 255.4 |  FAT: 4.5 g |  PROTEIN: 33.3 g |  CARBS: 20.7 g | FIBER: 4.3 g

How do you make sure you're eating enough protein every day? What's your favorite high-protein, low-fat recipe?

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  • 56
    Fat is the carrier of flavor, you do need some. - 2/24/2018   9:46:16 AM
  • 55
    Gonna try them out. Thanks - 2/3/2018   12:20:37 PM
    I'm going to try a few of these recipes! - 12/29/2017   6:47:28 PM
    Great recipes - 11/1/2017   7:40:01 AM
  • 52
    These sound yummy but tbh fish and chicken breast are outside my food budget and I don’t like tuna. Still stuck with beans and eggs. Sigh. - 10/24/2017   9:28:29 AM
    I looked at the recipes that are on this and would like to have make quite a few of them however, I can not believe the large amount of sodium in the ones that I liked. Because of that I can not do so. Big disappointment! - 9/8/2017   8:31:23 PM
    It is so nice to be able to find recipes that are high in protein and low in fat. All the Low Carb Recipes out there may be high in protein, but seem to be really high in fat too. - 7/17/2017   10:59:10 AM
  • 49
    Always looking for fresh chicken ideas. Thanks for the article. - 7/13/2017   5:02:58 AM
  • 48
    great - 6/19/2017   5:32:50 PM
  • 47
    Helpful ideas. - 6/14/2017   7:55:56 AM
  • 46
    I always have trouble getting in enough protein. Some of these may help. - 6/14/2017   12:46:20 AM
  • 45
    Went back to this...I like it! - 6/10/2017   12:13:10 PM
  • 44
    great recipes - 6/10/2017   12:35:19 AM
    great ideas thanks - 6/9/2017   1:00:57 AM
  • 42
    Yum - 5/22/2017   10:24:04 PM
  • 41
    They all look delicious! - 5/11/2017   10:59:41 AM
  • 40
    These sound good, I'll have to try some. - 5/11/2017   8:52:03 AM
  • 39
    Saving this so I can try out several recipes! Going to start with the turkey meatloaf this week! Love that it will make enough for me to use for lunches - love leftovers! - 5/10/2017   11:23:04 PM
  • 38
    Veggie egg muffins. Sautee onion and veggies, drop into silicone muffin cups. Fork-whip eggs and a bit of milk, pour over veggies. Top with cheese to taste. - 5/10/2017   12:36:55 PM
    Some really great suggestions here! I have to watch my meat (especially red meats) and egg intake so I am glad to see that there are other options listed here and that they are all low fat options as well. Thanks for the ideas! - 5/10/2017   11:03:09 AM
  • 36
    I have several lentil recipes--soups, a salad, a main dish entree--that are quick & so filling; plus, they're definitely high protein, low fat.
    Thanks for these recipes, I'll explore several of them & they give me good ideas to use in what I make anyway. - 5/10/2017   9:36:52 AM
  • 35
    Great options!! - 5/10/2017   7:39:51 AM
  • 34
    Make yourself (and your health) a priority in your life. - 4/26/2017   12:27:47 AM
  • 33
    Found 3 I will make, thanks. - 4/12/2017   9:39:16 AM
    Are you bored with plain chicken... well guess what we can dress it up for you. I I guess it is labelled high protein low fat.
    For fellow member who also bemoaned chicken and more chicken I hear you loud and clear.
    It seems we need to ask for a page of recipes with high protein (leave off the low fat bit) so we know a variety of foods we can choose from that may also better fit our budget.
    Remember there are people on this site not needing to reduce their fat content so please cater for them too.
    I need more protein and just about everything else too but finding the food my stomach will tolerate in sufficient quantity is indeed a challenge I am finding. I came here with high hopes and leave deflated.
    - 1/29/2017   7:54:01 AM
  • 31
    OMG these actually look and sound appealing. What a nice change from the usual eat this/not that type of approach. Thanks so much - 1/22/2017   1:38:19 PM
  • 30
    I'm going to make the Chicken Barbeque Flatbreads for the Super Bowl. That's a day for "fun" foods and this one looks both fun and nutritious! - 2/2/2016   9:01:35 AM
  • 29
    Thanks, they all looked so good. - 4/18/2015   9:36:53 PM
    For Joy73YL - click on the link - vegetarian protein resources and information at the end of the article under - more from spark people - the information I found there was amazing. - 3/17/2015   7:32:33 PM
  • 27
    I was looking for Plant Base ideas. - 3/17/2015   6:29:11 PM
  • 26
    They all sound great. Cant wait to try them. I am a big redmeat eater so its very hard for me to change over, but a necessity so i will. Thank you. - 3/17/2015   6:56:58 AM
  • 25
    I was looking for more vegan options. Plant protein is still protein. - 1/20/2015   8:41:55 AM
    Can be a little confusing when SP runs articles on eating the whole egg (yolk and all) and then gives recipes that suggest limiting the egg to just the whites! Some tips on how to substitute some of the recipes to make them vegan recipes may be useful too! - 11/4/2014   3:21:25 AM
    I am going to take out the tuna and add chicken. Im not a tuna fan!
    - 8/11/2014   3:57:15 PM
  • 22
    Any simple just a few ingredient meals WITHOUT cooking? I am not a chef who cooks meals. Cottage cheese, Grape Nuts, protein powder, & milk is as complex as I get. KISS! - 8/11/2014   5:36:48 AM
  • 21
    Saved! I love low calorie recipes! Thank you! - 5/4/2014   6:15:44 AM
  • 20
    The tuna and white bean salad looks soo delicious. Can anyone think of anything that could replace the cucumbers? I love cucumbers but they give me horrible heartburn. Thanks in advance! - 3/11/2014   3:06:33 PM
  • 19
    These , most of them , sound like I would enjoy them, I hope I can find them when I return later. Thumbs up !!! - 1/19/2014   3:56:01 PM
    We are getting snow today so the casserole recipes are definitely on the to-do list for the weekend. - 10/18/2013   11:45:15 AM
    Are these protein figures for 1 portion or the whole recipe? I make some of these things (not many as a vegetarian there aren't many options here) - like the vegan chili, but when I put it in the tracker its no where near that high in protein per serving. - 10/2/2013   3:49:15 AM
    I am saving this, my daily tracker always seems to fall short on protein. I think I am a "passive vegetarian"! I am not a huge lover of meat, and this gives me great alternatives I do like but had not thought of before!!!! - 1/24/2013   6:56:14 PM
    I definitely will try some of the recipes. BUT how on earth can the Chicken & Rice with White Beans Soup be only 105 calories per serving. It just does not seem right at all.
    The chicken rice casserole and the omelet look like they will be first to make for me. - 1/18/2013   12:23:53 PM
  • 14
    Some interesting suggestions - thank you - 1/17/2013   3:58:49 PM
  • 13
    The soup looks good, but it is mathematically impossible for a bowl of soup with 105 calories to have 80 grams of protein and 30 grams of carbs. - 1/17/2013   9:09:29 AM
  • 12
    Yum! Great ideas thanks! - 1/17/2013   8:40:59 AM
  • 11
    More vegan please! - 1/16/2013   10:35:44 PM
  • 10
    I'm looking forward to trying the Cottage Cheese, Spinach, and Tomato Omelet. I do need to get more protein everyday. - 1/16/2013   10:17:08 PM
    My own recipe: 1.four to six egg whites, 2.combination of vegetables-onion, tomato, red, yellow, green bell papers, french beans, spinach, carrots and any other vegetables of one's choice. 3.Cook vegetables in microwave pan with water for 8 to 10 minutes.4.Prepare seasoning with 2 tea spoons of veg oil, heat the oil on gas, when starts boiling add mustered seed, ajwain, cumin seeds, turmeric powder, cuts of green chilli as per taste. pour seaoning on boiled vegetables, add salt to taste. 5. Beat egg whites and pour it over cooked vegetables. 6.Put pan in microwave for 2-3 minutes. Your breakfast, lunch or dinner is ready. Eat this combination. Eat fruits. I have been eating this recipe for more than six months and it has helped me lose 5 kilo's (11 pounds), keep diabetes under control at my age of 76 - 1/16/2013   8:55:11 PM
  • 8
    Nice recipes but I wish they would do more protein packed vegan recipes. - 1/16/2013   4:33:17 PM
  • 7
    UGH. chicken, chicken,chicken..... - 1/16/2013   11:57:01 AM

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