15 High Protein BBQ Dinners

15 High Protein BBQ Dinners Under 600 Calories

BySarah

Hi, I’m Sarah, and nothing says summer to me like the smell of the grill. The good news is that BBQ doesn’t have to mean heavy, calorie-loaded food — with a few simple swaps, grilled dinners can be some of the healthiest meals you make all week. Lean chicken, fish, turkey, and plenty of vegetables all love the grill, and a brush of BBQ sauce goes a long way.

This collection has fifteen high protein BBQ dinners, all under 600 calories, from classic chicken breasts to salmon, shrimp skewers, and even BBQ chicken pizza. Every recipe has full ingredients and step-by-step instructions, plus prep time, cook time, servings, and nutrition per serving. Fire up the grill — dinner’s about to be delicious.

1. BBQ Chicken Breasts

BBQ Chicken Breasts Save

The classic, done right. Juicy grilled chicken with a smoky-sweet BBQ glaze — simple, reliable, and the dinner I make most often all summer long.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 4 | Calories: 360 per serving | Protein: 40g per serving

Ingredients

  • 4 boneless, skinless chicken breasts (about 6 oz each)
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon chopped fresh parsley
  • Lemon wedges, for serving

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. Pat the chicken dry and season both sides with garlic powder, smoked paprika, onion powder, salt, and pepper.
  3. Brush with olive oil and grill for 5–6 minutes per side, until nearly cooked through.
  4. Brush generously with BBQ sauce during the last 2 minutes of grilling, turning once so the sauce caramelises without burning.
  5. Remove from the grill and rest for 5 minutes.
  6. Slice and serve with parsley and lemon wedges.

Tip: Pound the chicken to an even thickness before grilling — it cooks evenly and stays juicy.

2. BBQ Chicken Drumsticks

BBQ Chicken Drumsticks Save

Crispy skin, juicy meat, sticky sauce — drumsticks are the most fun thing on the grill, and they’re one of the cheapest cuts you can buy. Kids go mad for these.

Prep time: 10 minutes | Cook time: 30 minutes | Servings: 4 | Calories: 320 per serving | Protein: 30g per serving

Ingredients

  • 8–10 chicken drumsticks (about 2 lbs)
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 2 tablespoons chopped fresh chives

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. Pat the drumsticks dry and season with garlic powder, smoked paprika, salt, pepper, and cayenne if using.
  3. Brush with olive oil and place on the grill.
  4. Grill for 20–25 minutes, turning every 5 minutes, until the skin is crisp and the chicken reaches 175°F (80°C).
  5. Brush with BBQ sauce during the last 2–3 minutes of grilling.
  6. Rest for 5 minutes, sprinkle with chives, and serve.

Tip: Move the drumsticks to the cooler side of the grill if the skin starts to char before the inside is done.

3. BBQ Turkey Burgers

BBQ Turkey Burgers Save

Lighter than beef burgers but just as satisfying — lean turkey patties with a smoky BBQ glaze, served on whole-grain buns with all the fixings.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 1 lb ground turkey
  • 1/2 cup BBQ sauce
  • 1 egg, beaten
  • 1/4 cup breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 whole-grain buns
  • Lettuce, tomato, and red onion, for serving

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. In a large bowl, mix the ground turkey, egg, breadcrumbs, garlic powder, onion powder, smoked paprika, salt, and pepper.
  3. Form into 4 patties, slightly wider than the buns (they shrink as they cook).
  4. Brush with olive oil and grill for 5–6 minutes per side, until cooked through.
  5. Brush with BBQ sauce during the last 2 minutes of grilling.
  6. Toast the buns on the grill, then serve the burgers with lettuce, tomato, and red onion.

Tip: Don’t press the patties down with the spatula while they grill — it squeezes out the juices.

4. BBQ Steak Skewers

BBQ Steak Skewers Save

Tender steak and colourful vegetables threaded onto skewers — these look like a party and cook in minutes. Serve them over quinoa or rice for a complete dinner.

Prep time: 20 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 440 per serving | Protein: 45g per serving

Ingredients

  • 1 lb sirloin steak, cut into bite-sized pieces
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon chopped fresh parsley
  • Wooden or metal skewers

Instructions

  1. If using wooden skewers, soak them in water for 30 minutes first.
  2. Preheat the grill to medium-high heat and oil the grates.
  3. Season the steak with garlic powder, salt, and pepper.
  4. Thread the steak, bell peppers, and onion alternately onto the skewers.
  5. Brush with olive oil and grill for 5–6 minutes per side, until the steak is cooked to your liking.
  6. Brush with BBQ sauce during the last 2 minutes of grilling.
  7. Rest for 3 minutes, sprinkle with parsley, and serve.

Tip: Cut the steak and vegetables to similar sizes so everything cooks at the same rate.

5. BBQ Salmon

BBQ Salmon Save

Smoky, sweet, and rich in omega-3s — BBQ salmon is my favourite way to cook fish on the grill. The sauce caramelises on the surface while the inside stays tender and flaky.

Prep time: 10 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 360 per serving | Protein: 40g per serving

Ingredients

  • 4 salmon fillets (about 6 oz each)
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 lemon, cut into wedges
  • 2 tablespoons chopped fresh dill

Instructions

  1. Preheat the grill to medium-high heat and oil the grates well.
  2. In a small bowl, mix the BBQ sauce with the honey.
  3. Season the salmon with garlic powder, smoked paprika, salt, and pepper, and brush with olive oil.
  4. Place the salmon skin-side down on the grill and cook for 4–5 minutes without moving it.
  5. Flip carefully and cook for 3–4 minutes more.
  6. Brush with the BBQ-honey sauce during the last 2 minutes.
  7. Serve with lemon wedges and dill.

Tip: Oil the grates and the fish, and don’t flip the salmon until it releases easily — that’s how you keep the skin intact.

6. BBQ Shrimp Skewers

BBQ Shrimp Skewers Save

Shrimp cook in minutes on the grill, and the BBQ sauce turns them sweet and smoky. Thread them with vegetables for a complete dinner on a stick.

Prep time: 15 minutes | Cook time: 8 minutes | Servings: 4 | Calories: 240 per serving | Protein: 25g per serving

Ingredients

  • 1 lb large shrimp, peeled and deveined
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes
  • 1 red bell pepper, cut into chunks
  • 1 zucchini, sliced into rounds
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon chopped fresh parsley
  • Lemon wedges, for serving

Instructions

  1. If using wooden skewers, soak them in water for 30 minutes first.
  2. Preheat the grill to medium-high heat and oil the grates.
  3. In a bowl, toss the shrimp with olive oil, garlic, smoked paprika, salt, and pepper.
  4. Thread the shrimp, cherry tomatoes, bell pepper, and zucchini onto skewers.
  5. Grill for 2–3 minutes per side, until the shrimp are pink and opaque.
  6. Brush with BBQ sauce during the last minute of grilling.
  7. Sprinkle with parsley and serve with lemon wedges.

Tip: Shrimp go from perfect to rubbery in about a minute, so watch them closely and pull them off as soon as they curl into a C shape.

7. BBQ Chicken Bowls

BBQ Chicken Bowls Save

Grilled chicken, rice, and roasted vegetables in a bowl — the easiest way to turn BBQ night into a balanced, filling dinner that meal-preps beautifully.

Prep time: 15 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 2 cups cooked brown rice
  • 2 cups roasted vegetables (zucchini, bell peppers, red onion)
  • 1 cup corn kernels
  • 1 avocado, sliced
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. Season the chicken with garlic powder, smoked paprika, salt, and pepper, and brush with olive oil.
  3. Grill for 5–6 minutes per side, until cooked through.
  4. Brush with BBQ sauce during the last 2 minutes of grilling.
  5. Rest for 5 minutes, then slice.
  6. Divide the brown rice and roasted vegetables between four bowls, top with sliced chicken, corn, and avocado, and sprinkle with cilantro.

Tip: Roast a big tray of vegetables while the grill heats up — they keep for days and make bowl-building easy all week.

8. BBQ Pork Tenderloin

BBQ Pork Tenderloin Save

Pork tenderloin is one of the leanest, most affordable cuts you can grill, and it soaks up BBQ flavour beautifully. Slice it thin and serve with sweet potatoes and broccoli.

Prep time: 10 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 320 per serving | Protein: 35g per serving

Ingredients

  • 1 lb pork tenderloin, silver skin removed
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 tablespoon brown sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cumin
  • 2 tablespoons chopped fresh parsley

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. In a small bowl, mix the brown sugar, garlic powder, smoked paprika, salt, pepper, and cumin.
  3. Rub the spice mix all over the tenderloin and brush with olive oil.
  4. Grill for 7–8 minutes per side, until the internal temperature reaches 145°F (63°C).
  5. Brush with BBQ sauce during the last 2 minutes of grilling.
  6. Rest for 10 minutes — this is essential for juicy pork — then slice thinly and sprinkle with parsley.

Tip: Don’t cook pork tenderloin past 145°F; it dries out fast, and the rest brings it up a few more degrees on its own.

9. BBQ Beef Kabobs

BBQ Beef Kabobs Save

Juicy beef cubes and charred vegetables on skewers — a cookout classic that works just as well on a Tuesday night as it does at a weekend barbecue.

Prep time: 20 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 1 lb sirloin beef, cut into bite-sized pieces
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 8 button mushrooms, halved
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon chopped fresh parsley

Instructions

  1. If using wooden skewers, soak them in water for 30 minutes first.
  2. Preheat the grill to medium-high heat and oil the grates.
  3. Season the beef with garlic powder, salt, and pepper.
  4. Thread the beef, bell peppers, onion, and mushrooms alternately onto skewers.
  5. Brush with olive oil and grill for 5–6 minutes per side.
  6. Brush with BBQ sauce during the last 2 minutes of grilling.
  7. Rest for 3 minutes, sprinkle with parsley, and serve.

Tip: Leave a little space between pieces on the skewer — packed-tight kabobs steam instead of searing.

10. BBQ Chicken Thighs

BBQ Chicken Thighs Save

Thighs are more forgiving than breasts on the grill — they stay juicy even if you leave them a minute too long, and the skin crisps up beautifully under BBQ sauce.

Prep time: 10 minutes | Cook time: 25 minutes | Servings: 4 | Calories: 320 per serving | Protein: 30g per serving

Ingredients

  • 6 bone-in, skin-on chicken thighs (about 2 lbs)
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 2 tablespoons chopped fresh chives

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. Pat the thighs dry and season with garlic powder, smoked paprika, salt, pepper, and cayenne if using.
  3. Brush with olive oil and place skin-side down on the grill.
  4. Grill for 10–12 minutes per side, moving to a cooler spot if flare-ups happen, until the skin is crisp and the chicken reaches 175°F (80°C).
  5. Brush with BBQ sauce during the last 2–3 minutes of grilling.
  6. Rest for 5 minutes, sprinkle with chives, and serve.

Tip: Start skin-side down and don’t move the thighs until the skin releases on its own — that’s how you get crackling-crisp skin.

11. BBQ Turkey Meatballs

BBQ Turkey Meatballs Save

Tender turkey meatballs glazed with BBQ sauce — brilliant as a dinner with pasta or vegetables, and just as good as party food on cocktail sticks.

Prep time: 15 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 280 per serving | Protein: 25g per serving

Ingredients

  • 1 lb ground turkey
  • 1/2 cup BBQ sauce, plus extra for brushing
  • 1/3 cup breadcrumbs
  • 1 egg, beaten
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh parsley

Instructions

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large bowl, mix the turkey, breadcrumbs, egg, garlic, smoked paprika, onion powder, salt, and pepper.
  3. Mix gently, just until combined, and roll into 16 meatballs.
  4. Brush with olive oil and bake for 15–18 minutes, until cooked through.
  5. Warm the BBQ sauce in a small pan, add the meatballs, and toss to coat.
  6. Serve with extra sauce and a sprinkle of parsley.

Tip: These are baked, not grilled — the original recipe grilled them, but baking keeps them juicier and there’s no risk of them falling through the grates. If you do grill them, use a grill basket.

12. BBQ Chicken Pizza

BBQ Chicken Pizza Save

Smoky chicken, tangy BBQ sauce, and melted mozzarella on a crisp crust — this pizza tastes like a barbecue and a pizza night had a baby, and it’s a guaranteed family favourite.

Prep time: 15 minutes | Cook time: 25 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast
  • 1/2 cup BBQ sauce, plus extra for the base
  • 1 prepared pizza crust (12-inch)
  • 1/2 cup pizza sauce
  • 1 cup shredded mozzarella cheese
  • 1/2 red onion, thinly sliced
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. Season the chicken with garlic powder, smoked paprika, salt, and pepper, and brush with olive oil.
  3. Grill for 5–6 minutes per side, until cooked through, then brush with BBQ sauce during the last 2 minutes.
  4. Rest for 5 minutes, then slice the chicken thinly.
  5. Preheat the oven to 425°F (220°C).
  6. Spread the pizza sauce over the crust, then a thin layer of BBQ sauce, and top with mozzarella, sliced chicken, and red onion.
  7. Bake for 10–12 minutes until the cheese is melted and bubbly, then sprinkle with cilantro and serve.

Tip: Pre-bake the crust for 5 minutes before adding toppings — it stops the centre from going soggy.

13. BBQ Chicken Stuffed Potatoes

BBQ Chicken Stuffed Potatoes Save

Fluffy baked potatoes stuffed with smoky BBQ chicken, melted cheese, and sour cream — a complete dinner in a potato skin, and pure comfort food.

Prep time: 10 minutes | Cook time: 1 hour 10 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 4 large russet potatoes
  • 1 lb boneless, skinless chicken breast
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup sour cream
  • 2 tablespoons chopped fresh chives
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup steamed broccoli, for serving

Instructions

  1. Preheat the oven to 400°F (200°C). Scrub the potatoes, prick them with a fork, rub with 1 tablespoon of olive oil and salt, and bake for 50–60 minutes until tender.
  2. Meanwhile, preheat the grill to medium-high heat.
  3. Season the chicken with garlic powder, smoked paprika, salt, and pepper, and brush with the remaining oil.
  4. Grill for 5–6 minutes per side, until cooked through, then brush with BBQ sauce during the last 2 minutes.
  5. Rest, shred the chicken with two forks, and toss with the remaining BBQ sauce.
  6. Split the baked potatoes open, fluff the insides with a fork, and fill with the BBQ chicken.
  7. Top with cheddar, sour cream, and chives, and serve with steamed broccoli.

Tip: Microwave the potatoes for 8 minutes before baking if you’re short on time — they finish in the oven in about 20 minutes.

14. BBQ Beef Burgers

BBQ Beef Burgers Save

The classic, done properly — juicy beef patties with a smoky BBQ glaze, on toasted buns with all the trimmings. Keep the patties thick and don’t overwork the meat.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 4 | Calories: 440 per serving | Protein: 35g per serving

Ingredients

  • 1 lb ground beef (85% lean)
  • 1/2 cup BBQ sauce
  • 1 egg, beaten
  • 1/3 cup breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 4 burger buns
  • Lettuce, tomato, and pickles, for serving

Instructions

  1. Preheat the grill to medium-high heat and oil the grates.
  2. In a large bowl, mix the beef, egg, breadcrumbs, garlic powder, onion powder, smoked paprika, Worcestershire sauce, salt, and pepper — gently, just until combined.
  3. Form into 4 thick patties and press a small dent into the centre of each one (this stops them puffing up into balls).
  4. Brush with olive oil and grill for 4–5 minutes per side for medium, or longer to your liking.
  5. Brush with BBQ sauce during the last 2 minutes of grilling.
  6. Toast the buns on the grill, then serve the burgers with lettuce, tomato, and pickles.

Tip: The dent in the centre is the secret to a flat, even burger — without it, the middle swells and the toppings slide off.

15. BBQ Chicken Foil Packets

BBQ Chicken Foil Packets Save

The easiest BBQ dinner of all — chicken and vegetables sealed in foil with BBQ sauce, grilled until tender. No pan to wash, and everyone gets their own little packet.

Prep time: 15 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 320 per serving | Protein: 35g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast, cut into strips
  • 1/2 cup BBQ sauce
  • 2 tablespoons olive oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 red onion, sliced
  • 1 zucchini, sliced
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley

Instructions

  1. Preheat the grill to medium-high heat.
  2. Season the chicken strips with garlic powder, smoked paprika, salt, and pepper.
  3. Cut 4 large sheets of heavy-duty foil and divide the peppers, onion, and zucchini between them.
  4. Top each pile of vegetables with chicken strips, drizzle with olive oil, and spoon over the BBQ sauce.
  5. Fold the foil up and seal the edges tightly to make 4 packets.
  6. Grill for 15–18 minutes, until the chicken is cooked through and the vegetables are tender.
  7. Carefully open the packets (watch the steam), sprinkle with parsley, and serve.

Tip: Double-wrap the foil if your packets are heavy — a torn packet leaks all the good sauce onto the coals.

You may also like

Fifteen high protein BBQ dinners, all under 600 calories — that’s a whole summer of grilling, sorted. Start with the chicken breasts or the salmon this weekend, and keep the foil packets in mind for busy weeknights when you want BBQ flavour with zero washing up. Happy grilling!

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