Healthy High Protein Dinner Recipes
|

Healthy High Protein Dinner Recipes Under 500 Calories

BySarah

Healthy eating is essential for our well-being. A balanced diet provides us with the energy we need to get through the day. Including enough protein in your meals can help support muscle health, improve satiety, and keep your energy levels steady throughout the day. It also plays a key role in maintaining a balanced diet without feeling restricted or hungry. Focusing on simple, high-protein dinner options makes healthy eating more practical and sustainable. For more budget-friendly ideas, explore these easy high protein dinner recipes under to keep your meals both nutritious and affordable.

High protein dinner recipes are perfect for those who want to stay healthy and fit. In this post, we will explore 14 delicious and nutritious dinner recipes that are high in protein and low in calories.

Grilled Lemon Herb Chicken (Approx. 320 calories | 40g protein)

Grilled Lemon Herb Chicken Save

This recipe is a great source of protein and can be eaten for dinner. The chicken is marinated in a mixture of lemon juice, olive oil, and herbs, making it a healthy and flavorful option. The lemon and herbs add a nice flavor to the chicken without adding extra calories.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/2 cup lemon juice
  • 1/4 cup olive oil
  • 2 tbsp chopped fresh herbs
  • Salt and pepper to taste

Instructions

  1. Preheat grill to medium-high heat.
  2. In a bowl, whisk together lemon juice, olive oil, and herbs.
  3. Place the chicken in the marinade and refrigerate for at least 30 minutes.
  4. Grill the chicken for 5-6 minutes per side or until cooked through.

Baked Salmon with Avocado Salsa (Approx. 400 calories | 35g protein)

Baked Salmon with Avocado Salsa Save

This recipe is a great source of protein and healthy fats. The salmon is baked in the oven with a little olive oil and seasoning, making it a low-calorie option. The avocado salsa adds a creamy and delicious flavor to the dish.

Ingredients

  • 4 salmon fillets
  • 2 ripe avocados
  • 1/2 red onion, diced
  • 1 jalapeno pepper, seeded and finely chopped
  • 1/2 lime, juiced
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper and place the salmon fillets on it.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Bake for 12-15 minutes or until cooked through.
  5. Meanwhile, combine avocado, red onion, jalapeno, and lime juice in a bowl.

Quinoa and Chickpea Buddha Bowl (Approx. 450 calories | 20g protein)

Quinoa and Chickpea Buddha Bowl Save

This recipe is a great source of protein and fiber. The quinoa and chickpeas provide a complete protein and a good amount of fiber, making it a healthy and filling option. The vegetables add natural sweetness and flavor to the dish.

Ingredients

  • 1 cup quinoa, rinsed and drained
  • 2 cups water or vegetable broth
  • 1 can chickpeas, drained and rinsed
  • 1 cup mixed vegetables, such as broccoli, carrots, and bell peppers
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Cook the quinoa according to package instructions.
  2. In a pan, heat olive oil and sauté the mixed vegetables until tender.
  3. In a bowl, combine cooked quinoa, chickpeas, and sautéed vegetables.
  4. Season with salt and pepper to taste.

Turkey Zucchini Meatballs (Approx. 300 calories | 25g protein)

Turkey Zucchini Meatballs Save

This recipe is a great source of protein and low in calories. The turkey and zucchini provide a good amount of protein and moisture, making the meatballs tender and flavorful.

Ingredients

  • 1 pound ground turkey
  • 1 medium zucchini, grated
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F.
  2. In a bowl, combine ground turkey, zucchini, breadcrumbs, egg, and Parmesan cheese.
  3. Mix well with your hands until just combined.
  4. Form into meatballs and place on a baking sheet lined with parchment paper.
  5. Bake for 15-20 minutes or until cooked through.

Spinach and Feta Stuffed Chicken (Approx. 350 calories | 30g protein)

Spinach and Feta Stuffed Chicken Save

This recipe is a great source of protein and calcium. The spinach and feta add a nice flavor and moisture to the chicken, making it a healthy and delicious option.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 package frozen chopped spinach, thawed and drained
  • 1/2 cup crumbled feta cheese
  • 2 cloves garlic, minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

  1. Preheat oven to 375°F.
  2. In a bowl, combine spinach, feta cheese, garlic, salt, and pepper.
  3. Lay the chicken breasts flat and make a horizontal incision in each to create a pocket.
  4. Stuff each chicken breast with the spinach and feta mixture.
  5. Bake for 25-30 minutes or until cooked through.

Lentil Soup with Vegetables (Approx. 400 calories | 18g protein)

Lentil Soup with Vegetables Save

This recipe is a great source of protein and fiber. The lentils provide a good amount of protein and fiber, making it a healthy and filling option. The vegetables add natural sweetness and flavor to the dish.

Ingredients

  • 1 cup dried green or brown lentils, rinsed and drained
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped

Instructions

  1. In a pot, sauté the onion, garlic, carrots, and celery in a little olive oil until tender.
  2. Add the lentils, vegetable broth, and salt and pepper to taste.
  3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.

Grilled Shrimp with Brown Rice (Approx. 300 calories | 20g protein)

Grilled Shrimp with Brown Rice Save

This recipe is a great source of protein and low in calories. The shrimp provide a good amount of protein and the brown rice adds fiber and nutrients, making it a healthy and filling option.

Ingredients

  • 1 pound large shrimp, peeled and deveined
  • 1 cup brown rice
  • 2 cups water or vegetable broth
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat grill to medium-high heat.
  2. Cook the brown rice according to package instructions.
  3. Brush the shrimp with olive oil and season with salt and pepper.
  4. Grill the shrimp for 2-3 minutes per side or until pink and cooked through.

Chicken and Kale Salad (Approx. 350 calories | 35g protein)

Chicken and Kale Salad Save

This recipe is a great source of protein and vitamins. The chicken provides a good amount of protein and the kale adds vitamins and antioxidants, making it a healthy and nutritious option.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 2 cups kale, stems removed and discarded, leaves torn
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1/4 cup olive oil
  • 2 tbsp lemon juice

Instructions

  1. Preheat grill or grill pan to medium-high heat.
  2. Grill the chicken for 5-6 minutes per side or until cooked through.
  3. In a bowl, combine kale, cherry tomatoes, and feta cheese.
  4. Slice the grilled chicken and add to the bowl.
  5. In a small bowl, whisk together olive oil and lemon juice.

Egg White Veggie Omelette (Approx. 200 calories | 20g protein)

Egg White Veggie Omelette Save

This recipe is a great source of protein and low in calories. The egg whites provide a good amount of protein and the vegetables add natural sweetness and flavor, making it a healthy and delicious option.

Ingredients

  • 4 egg whites
  • 1/2 cup diced bell peppers
  • 1/2 cup diced onions
  • 1/2 cup diced mushrooms
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste

Instructions

  1. In a bowl, whisk together egg whites and a pinch of salt.
  2. Heat a non-stick skillet over medium heat.
  3. Add the diced bell peppers, onions, mushrooms, and tomatoes to the skillet.
  4. Pour the egg whites over the vegetables and cook until the eggs are almost set.

Baked Cod with Herbs (Approx. 250 calories | 30g protein)

Baked Cod with Herbs Save

This recipe is a great source of protein and low in calories. The cod provides a good amount of protein and the herbs add a nice flavor, making it a healthy and delicious option.

Ingredients

  • 4 cod fillets
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh dill
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F.
  2. In a bowl, combine parsley, dill, olive oil, garlic, salt, and pepper.
  3. Place the cod fillets on a baking sheet lined with parchment paper.
  4. Brush the herb mixture evenly over the cod fillets.
  5. Bake for 12-15 minutes or until cooked through.

Low-Fat Paneer Curry (Approx. 300 calories | 20g protein)

Low Fat Paneer Curry Save

This recipe is a great source of protein and low in calories. The paneer provides a good amount of protein and the curry adds a nice flavor, making it a healthy and delicious option.

Ingredients

  • 1 block low-fat paneer, cut into small cubes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup mixed vegetables, such as bell peppers, carrots, and green beans
  • 1 can coconut milk
  • 1 tsp curry powder

Instructions

  1. Heat a non-stick skillet over medium heat.
  2. Add the chopped onion and cook until tender.
  3. Add the garlic, mixed vegetables, and curry powder to the skillet.
  4. Cook for 2-3 minutes or until the vegetables are tender.
  5. Add the coconut milk and bring to a simmer.

Roasted Chickpea and Veggie Bowl (Approx. 400 calories | 15g protein)

Roasted Chickpea and Veggie Bowl Save

This recipe is a great source of protein and fiber. The chickpeas provide a good amount of protein and the vegetables add natural sweetness and flavor, making it a healthy and filling option.

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 2 cups mixed vegetables, such as broccoli, carrots, and sweet potatoes
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F.
  2. In a bowl, toss the chickpeas with olive oil, cumin, paprika, salt, and pepper.
  3. Spread the chickpeas on a baking sheet lined with parchment paper.
  4. Roast in the oven for 30-40 minutes or until crispy.
  5. Toss the mixed vegetables with olive oil, salt, and pepper.

Turkey and Spinach Stir-Fry (Approx. 300 calories | 25g protein)

Turkey and Spinach Stir Fry Save

This recipe is a great source of protein and low in calories. The turkey provides a good amount of protein and the spinach adds vitamins and antioxidants, making it a healthy and delicious option.

Ingredients

  • 1 pound ground turkey
  • 2 cups fresh spinach leaves
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce
  • 1 tbsp olive oil

Instructions

  1. Heat a non-stick skillet or wok over medium-high heat.
  2. Add the chopped onion and cook until tender.
  3. Add the garlic and cook for 1 minute.
  4. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
  5. Add the spinach and cook until wilted.

Greek Yogurt Marinated Chicken (Approx. 250 calories | 30g protein)

Greek Yogurt Marinated Chicken Save

This recipe is a great source of protein and low in calories. The Greek yogurt provides a good amount of protein and the chicken adds a nice flavor, making it a healthy and delicious option.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 cup Greek yogurt
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

Instructions

  1. In a bowl, whisk together yogurt, lemon juice, oregano, garlic powder, salt, and pepper.
  2. Add the chicken breasts to the bowl and coat with the marinade.
  3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes or overnight.
  4. Preheat grill or grill pan to medium-high heat.
  5. Grill the chicken for 5-6 minutes per side or until cooked through.

Similar Posts