High-Protein Low-Carb Recipes
10 Delicious High-Protein Low-Carb Recipes for Busy Weeknights
Balancing a hectic schedule with healthy eating can feel impossible. That’s where high-protein low-carb recipes come to the rescue. These nutritional powerhouses help maintain steady energy levels, support weight management goals, and preserve lean muscle mass—all while keeping you satisfied longer. Whether you’re following a specific eating plan or simply looking to make smarter food choices, these 10 quick and delicious recipes are designed to fit seamlessly into your busy lifestyle without sacrificing flavor or nutrition.
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Dietitian’s Note
For optimal health, aim for 0.8-1.2g of protein per pound of body weight daily, depending on activity level. Most adults should target 20-30g of protein per meal, with total daily carbs between 50-100g for a low-carb approach.
High-Protein Low-Carb Breakfast Recipes
Start your day strong with these protein-packed morning meals that will keep you energized without the mid-morning crash that comes from carb-heavy breakfasts.
1. Spinach and Feta Egg Muffins
These portable egg muffins are perfect for meal prep and on-the-go mornings. Packed with protein from eggs and feta cheese, plus nutrients from spinach, they’ll keep you satisfied until lunch.
Ingredients
- 8 large eggs (400g)
- 1 cup fresh spinach, chopped (30g)
- 1/2 cup feta cheese, crumbled (75g)
- 1/4 cup red bell pepper, diced (40g)
- 2 tablespoons green onions, sliced (10g)
- 1/2 teaspoon garlic powder (2g)
- Salt and pepper to taste
- 1 tablespoon olive oil for greasing (15ml)
Instructions
- Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin.
- In a large bowl, whisk eggs until well combined.
- Stir in chopped spinach, crumbled feta, diced bell pepper, green onions, garlic powder, salt, and pepper.
- Pour mixture evenly into muffin cups, filling each about 3/4 full.
- Bake for 20-25 minutes until eggs are set and slightly golden on top.
- Let cool for 5 minutes before removing from tin.
Nutrition per serving (2 muffins): Protein: 14g | Net Carbs: 2g | Fiber: 0.5g | Fat: 10g
Meal Prep Tip: Make a batch on Sunday and refrigerate for up to 4 days. Reheat for 30 seconds in the microwave or enjoy cold.
Greek yogurt protein bowl with berries, nuts and seeds
2. Greek Yogurt Protein Bowl
This no-cook breakfast combines creamy Greek yogurt with crunchy nuts and fresh berries for a perfect balance of protein, healthy fats, and minimal carbs. It’s ready in just 5 minutes!
Ingredients
- 1 cup plain full-fat Greek yogurt (227g)
- 2 tablespoons almond butter (32g)
- 1/4 cup mixed berries (blueberries, raspberries) (37g)
- 2 tablespoons sliced almonds (14g)
- 1 tablespoon chia seeds (12g)
- 1/2 teaspoon vanilla extract (2.5ml)
- 1/4 teaspoon cinnamon (0.5g)
- 5 drops liquid stevia (optional)
Instructions
- In a bowl, mix Greek yogurt with vanilla extract, cinnamon, and stevia (if using).
- Swirl in almond butter.
- Top with mixed berries, sliced almonds, and chia seeds.
- Serve immediately or refrigerate covered for up to 12 hours.
Nutrition per serving: Protein: 25g | Net Carbs: 9g | Fiber: 7g | Fat: 24g
Meal Prep Tip: Prepare the yogurt base and store toppings separately for quick assembly throughout the week.
Avocado and smoked salmon breakfast plate with eggs
3. Avocado and Smoked Salmon Plate
This elegant, no-cook breakfast combines the richness of smoked salmon with creamy avocado for a luxurious start to your day that’s packed with omega-3 fatty acids and quality protein.
Ingredients
- 4 oz smoked salmon (113g)
- 1/2 ripe avocado, sliced (70g)
- 2 hard-boiled eggs, halved (100g)
- 1 tablespoon capers, drained (8g)
- 2 tablespoons cream cheese (30g)
- 1 tablespoon fresh dill, chopped (3g)
- 1 tablespoon lemon juice (15ml)
- Fresh ground black pepper to taste
Instructions
- Arrange smoked salmon slices on a plate.
- Add sliced avocado and halved hard-boiled eggs.
- Scatter capers over the plate.
- Add small dollops of cream cheese.
- Sprinkle with fresh dill and drizzle with lemon juice.
- Finish with freshly ground black pepper.
Nutrition per serving: Protein: 29g | Net Carbs: 4g | Fiber: 5g | Fat: 26g
Meal Prep Tip: Hard-boil eggs in advance and store unpeeled in the refrigerator for up to 5 days.
High-Protein Low-Carb Lunch and Dinner Recipes
These satisfying main dishes deliver plenty of protein while keeping carbs in check, perfect for refueling after a busy day or powering through your evening.
Garlic butter chicken with broccoli in a skillet
4. Garlic Butter Chicken with Broccoli
This one-pan wonder combines juicy chicken thighs with tender broccoli, all coated in a rich garlic butter sauce. It’s ready in under 30 minutes and perfect for busy weeknights.
Ingredients
- 1.5 lbs boneless, skinless chicken thighs (680g)
- 4 cups broccoli florets (340g)
- 4 tablespoons butter (56g)
- 4 cloves garlic, minced (12g)
- 1 teaspoon dried Italian herbs (2g)
- 1/2 teaspoon red pepper flakes (optional) (1g)
- 2 tablespoons olive oil (30ml)
- Salt and pepper to taste
- 1 tablespoon fresh parsley, chopped (3g)
- 1 tablespoon lemon juice (15ml)
Instructions
- Season chicken thighs with salt, pepper, and Italian herbs.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken and cook for 5-6 minutes per side until golden and cooked through (165°F/74°C internal temperature).
- Remove chicken and set aside.
- In the same skillet, add butter and garlic, cooking for 30 seconds until fragrant.
- Add broccoli and sauté for 4-5 minutes until crisp-tender.
- Return chicken to the pan, add red pepper flakes if using, and toss to coat in the garlic butter sauce.
- Finish with lemon juice and fresh parsley before serving.
Nutrition per serving: Protein: 35g | Net Carbs: 6g | Fiber: 3g | Fat: 22g
Meal Prep Tip: This dish reheats beautifully. Store in airtight containers for up to 3 days.
Salmon with avocado salsa on a white plate
5. Salmon with Avocado Salsa
This restaurant-quality dish pairs perfectly cooked salmon with a zesty avocado salsa for a nutrient-dense meal that’s as beautiful as it is delicious. Ready in just 20 minutes!
Ingredients
- 4 salmon fillets (5 oz each) (567g)
- 2 tablespoons olive oil (30ml)
- 1 teaspoon paprika (2g)
- 1 teaspoon garlic powder (3g)
- Salt and pepper to taste
- For the salsa:
- 2 ripe avocados, diced (300g)
- 1 cup cherry tomatoes, quartered (150g)
- 1/4 cup red onion, finely diced (40g)
- 1/4 cup fresh cilantro, chopped (15g)
- 1 jalapeño, seeded and minced (14g)
- 2 tablespoons lime juice (30ml)
- 1/2 teaspoon salt (3g)
Instructions
- Preheat oven to 400°F (200°C) or prepare grill to medium-high heat.
- Pat salmon fillets dry with paper towels.
- Brush salmon with olive oil and season with paprika, garlic powder, salt, and pepper.
- For oven method: Bake salmon for 12-15 minutes until it flakes easily.
- For grill method: Grill salmon for 4-5 minutes per side.
- While salmon cooks, combine all salsa ingredients in a bowl and gently mix.
- Serve salmon topped with avocado salsa.
Nutrition per serving: Protein: 34g | Net Carbs: 7g | Fiber: 6g | Fat: 28g
Meal Prep Tip: Prepare the salmon in advance, but make the salsa fresh before serving to prevent browning.
Stuffed bell peppers with ground beef and cheese
6. Beef and Cheese Stuffed Peppers
These colorful stuffed peppers are filled with seasoned ground beef, cauliflower rice, and melty cheese for a complete meal that’s both satisfying and nutritious.
Ingredients
- 4 large bell peppers, any color (600g)
- 1 lb ground beef (80% lean) (454g)
- 2 cups riced cauliflower (200g)
- 1/2 onion, diced (75g)
- 2 cloves garlic, minced (6g)
- 1 can diced tomatoes, drained (14.5 oz/411g)
- 1 tablespoon tomato paste (16g)
- 1 teaspoon dried oregano (1g)
- 1 teaspoon ground cumin (2g)
- 1 cup shredded cheddar cheese (113g)
- 2 tablespoons olive oil (30ml)
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat oven to 375°F (190°C).
- Cut tops off peppers and remove seeds and membranes.
- Place peppers cut-side up in a baking dish.
- Heat olive oil in a large skillet over medium heat.
- Add onion and cook until translucent, about 3 minutes.
- Add garlic and cook for 30 seconds until fragrant.
- Add ground beef and cook until browned, breaking it up as it cooks.
- Stir in cauliflower rice, diced tomatoes, tomato paste, oregano, cumin, salt, and pepper.
- Simmer for 5 minutes until mixture thickens slightly.
- Remove from heat and stir in half the cheese.
- Fill peppers with the beef mixture and top with remaining cheese.
- Cover with foil and bake for 25 minutes.
- Remove foil and bake for another 10 minutes until cheese is bubbly and peppers are tender.
- Garnish with fresh parsley if desired.
Nutrition per serving (1 stuffed pepper): Protein: 29g | Net Carbs: 10g | Fiber: 4g | Fat: 22g
Meal Prep Tip: Freeze unbaked stuffed peppers for up to 3 months. Thaw overnight before baking.
Creamy tuscan chicken with spinach and sun-dried tomatoes
7. Creamy Tuscan Chicken
This restaurant-worthy dish features tender chicken breasts in a rich, creamy sauce with spinach and sun-dried tomatoes. It’s elegant enough for company but easy enough for weeknights.
Ingredients
- 4 boneless, skinless chicken breasts (about 6 oz each) (680g)
- 2 tablespoons olive oil (30ml)
- 3 cloves garlic, minced (9g)
- 1/2 cup sun-dried tomatoes, chopped (54g)
- 3 cups fresh spinach (90g)
- 1 cup heavy cream (240ml)
- 1/2 cup chicken broth (120ml)
- 1/2 cup grated Parmesan cheese (50g)
- 1 teaspoon Italian seasoning (2g)
- 1/2 teaspoon red pepper flakes (optional) (1g)
- Salt and pepper to taste
- Fresh basil for garnish (optional)
Instructions
- Season chicken breasts with salt and pepper on both sides.
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken and cook for 5-7 minutes per side until golden and cooked through (165°F/74°C internal temperature).
- Remove chicken to a plate and cover to keep warm.
- In the same skillet, add garlic and cook for 30 seconds until fragrant.
- Add sun-dried tomatoes and cook for 1-2 minutes.
- Pour in chicken broth, scraping up any browned bits from the bottom of the pan.
- Add heavy cream, Italian seasoning, and red pepper flakes if using.
- Bring to a simmer and cook for 3-4 minutes until slightly thickened.
- Stir in Parmesan cheese until melted and smooth.
- Add spinach and cook until wilted, about 2 minutes.
- Return chicken to the skillet, spooning sauce over the top.
- Simmer for 2-3 minutes to reheat chicken.
- Garnish with fresh basil if desired.
Nutrition per serving: Protein: 39g | Net Carbs: 5g | Fiber: 2g | Fat: 32g
Meal Prep Tip: Store in airtight containers for up to 3 days. Reheat gently to prevent sauce from separating.
Zucchini noodles with garlic shrimp in a bowl
8. Garlic Shrimp Zucchini Pasta
This 15-minute meal swaps traditional pasta for zucchini noodles, topped with garlicky shrimp for a light yet satisfying dinner that’s perfect for warm evenings.
Ingredients
- 1 lb large shrimp, peeled and deveined (454g)
- 4 medium zucchini, spiralized (800g)
- 4 tablespoons butter (56g)
- 4 cloves garlic, minced (12g)
- 1/4 teaspoon red pepper flakes (0.5g)
- 2 tablespoons fresh lemon juice (30ml)
- 1/4 cup fresh parsley, chopped (15g)
- 2 tablespoons olive oil (30ml)
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese (25g)
Instructions
- Pat shrimp dry with paper towels and season with salt and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add shrimp and cook for 1-2 minutes per side until pink and opaque. Remove to a plate.
- In the same skillet, add butter and garlic, cooking for 30 seconds until fragrant.
- Add red pepper flakes and cook for another 15 seconds.
- Add spiralized zucchini and toss to coat in the garlic butter.
- Cook for 2-3 minutes until zucchini is just tender but still has some bite.
- Return shrimp to the skillet and add lemon juice, tossing to combine.
- Remove from heat and stir in fresh parsley.
- Serve topped with grated Parmesan cheese.
Nutrition per serving: Protein: 28g | Net Carbs: 7g | Fiber: 2g | Fat: 18g
Meal Prep Tip: Spiralize zucchini in advance but store separately from other ingredients. Best enjoyed freshly made.
High-Protein Low-Carb Snack Recipes
Keep hunger at bay between meals with these protein-packed snacks that won’t spike your blood sugar or derail your nutrition goals.
Avocado deviled eggs on a serving platter
9. Avocado Deviled Eggs
These creamy deviled eggs get an upgrade with heart-healthy avocado replacing traditional mayonnaise. They’re perfect for meal prep, parties, or a quick protein-rich snack.
Ingredients
- 6 large eggs (300g)
- 1 ripe avocado (150g)
- 1 tablespoon lime juice (15ml)
- 1 tablespoon fresh cilantro, chopped (3g)
- 1 tablespoon red onion, finely diced (10g)
- 1/2 teaspoon garlic powder (1.5g)
- 1/4 teaspoon cumin (0.5g)
- Salt and pepper to taste
- Paprika for garnish
- Extra cilantro leaves for garnish
Instructions
- Place eggs in a saucepan and cover with cold water by 1 inch.
- Bring to a boil, then cover and remove from heat. Let sit for 10 minutes.
- Transfer eggs to an ice bath to cool, then peel.
- Cut eggs in half lengthwise and carefully remove yolks to a bowl.
- Add avocado, lime juice, cilantro, red onion, garlic powder, cumin, salt, and pepper to the yolks.
- Mash and mix until smooth and creamy.
- Spoon or pipe the mixture back into the egg white halves.
- Sprinkle with paprika and garnish with cilantro leaves.
- Refrigerate until ready to serve.
Nutrition per serving (2 halves): Protein: 7g | Net Carbs: 2g | Fiber: 2g | Fat: 8g
Meal Prep Tip: Prepare egg whites and filling separately. Add lime juice to the avocado mixture to prevent browning and assemble just before serving.
Cheese and pepperoni turkey roll-ups on a wooden board
10. Cheese and Pepperoni Turkey Roll-Ups
These no-cook roll-ups combine deli turkey with cheese and pepperoni for a savory, satisfying snack that’s ready in minutes and perfect for on-the-go eating.
Ingredients
- 8 slices deli turkey breast (8 oz/227g)
- 4 slices provolone cheese (4 oz/113g)
- 16 slices pepperoni (2 oz/56g)
- 4 tablespoons cream cheese, softened (60g)
- 1 tablespoon ranch seasoning (6g)
- 1/4 cup bell pepper, thinly sliced (37g)
- 1/4 cup cucumber, julienned (37g)
- 2 tablespoons pickled jalapeños (optional) (30g)
Instructions
- Mix cream cheese with ranch seasoning until well combined.
- Lay turkey slices flat on a cutting board.
- Spread each slice with the cream cheese mixture.
- Cut provolone slices in half and place on top of the cream cheese.
- Arrange 2 pepperoni slices on each turkey slice.
- Add bell pepper, cucumber, and jalapeños (if using) in a line along one edge.
- Roll up tightly from the vegetable end.
- Secure with toothpicks if needed.
- Slice each roll into 2-3 pieces for bite-sized snacks.
Nutrition per serving (2 roll-ups): Protein: 20g | Net Carbs: 2g | Fiber: 0.5g | Fat: 15g
Meal Prep Tip: Make a batch and store in an airtight container with paper towels to absorb moisture. Consume within 2 days.
Pro Tips for Your High-Protein Low-Carb Pantry
Set yourself up for success with these essential pantry-stocking strategies that make high-protein, low-carb cooking easier and more convenient.
1. Smart Protein Sources
Keep a variety of protein options on hand: canned tuna and salmon, frozen shrimp, chicken breasts, and eggs have long shelf lives. For plant-based options, stock unsweetened protein powder, tofu, tempeh, and low-carb beans like lupini or edamame.
2. Low-Carb Staples
Replace high-carb ingredients with alternatives: almond flour, coconut flour, and ground flaxseed for baking; spiralized vegetables or shirataki noodles for pasta; and cauliflower rice for traditional rice dishes.
3. Healthy Fats
Include a selection of healthy fats: avocados, olive oil, coconut oil, nuts, seeds, and full-fat dairy products like Greek yogurt and cheese. These add flavor and satiety to your meals while keeping carbs low.
4. Flavor Boosters
Build a collection of low-carb seasonings and condiments: herbs, spices, vinegars, mustard, hot sauce, and sugar-free sauces. These add variety without adding carbs, preventing meal fatigue.
5. Prep Tools
Invest in time-saving kitchen tools: a spiralizer for vegetable noodles, a food processor for cauliflower rice, and quality storage containers for meal prep. These make low-carb cooking more efficient.
Frequently Asked Questions
Are these recipes keto-friendly?
Most of these recipes are keto-compatible or can be easily adapted. Each recipe includes net carb counts so you can determine if it fits your specific carb limits. For stricter keto, you may need to adjust portion sizes or substitute certain ingredients.
Can I substitute ingredients?
Absolutely! These recipes are flexible. Swap proteins based on what you have (chicken for fish, tofu for meat), exchange vegetables according to season, and adjust seasonings to your taste preferences. Just be mindful of how substitutions might affect the macronutrient profile.
Start Your High-Protein Low-Carb Journey Today
These 10 delicious recipes prove that high-protein, low-carb eating can be both satisfying and simple, even on your busiest days. We’d love to hear how you customize these dishes to suit your tastes and lifestyle. Share your favorite variations or success stories in the comments below, and don’t forget to subscribe for more healthy, time-saving recipes delivered straight to your inbox.
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