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14 Low Calorie High Protein Dinners Under 500 Calories

BySarah

Dinner is an essential meal of the day, and having a balance of protein and calories is crucial for maintaining a healthy lifestyle. A low-calorie, high-protein dinner can help with weight management and provide the necessary nutrients for muscle growth and repair.

In this article, we will explore 14 delicious and nutritious dinner recipes that are not only low in calories but also high in protein. From grilled chicken to baked fish, and from stir-fries to salads, we have a variety of options to suit every taste and preference.

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

Lemon Herb Grilled Chicken Save

This recipe is a great way to enjoy a healthy and flavorful chicken dish, perfect for dinner. The combination of lemon and herbs makes it a refreshing and light meal that is high in protein and low in calories. The lean protein from the chicken breast makes it an excellent option for those looking to manage their weight.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 2 lemons, juiced
  • 1/4 cup olive oil
  • 2 tbsp chopped fresh rosemary
  • Salt and pepper, to taste

Instructions

  1. Preheat grill to medium-high heat.
  2. In a bowl, whisk together lemon juice, olive oil, and rosemary.
  3. Brush the mixture on both sides of the chicken breasts.
  4. Season with salt and pepper to taste.
  5. Grill the chicken for 5-6 minutes per side, or until cooked through.

Baked Cod with Vegetables (Approx. 200 calories | 35g protein)

Baked Cod with Vegetables Save

Baked cod with vegetables is a simple and nutritious dinner recipe that is low in calories and high in protein. The cod provides a good source of lean protein, while the vegetables add fiber and vitamins. This recipe is perfect for a weeknight dinner and can be ready in under 30 minutes.

Ingredients

  • 4 cod fillets, skin removed
  • 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
  • 2 tbsp olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper.
  3. Place the cod fillets on the baking sheet.
  4. Drizzle with olive oil and season with salt and pepper.
  5. Bake for 12-15 minutes, or until the cod is cooked through.
  6. Serve with mixed vegetables.

Turkey Lettuce Wraps (Approx. 300 calories | 30g protein)

Turkey Lettuce Wraps Save

Turkey lettuce wraps are a healthy and low-calorie dinner option that is high in protein. The lean turkey breast provides a good source of protein, while the lettuce wraps add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 slices of deli turkey breast
  • 4 lettuce leaves
  • 1 cup mixed vegetables (such as cucumber, tomato, and avocado)
  • 1 tbsp hummus

Instructions

  1. Arrange the lettuce leaves on a plate.
  2. Slice the turkey breast into thin strips.
  3. Place the turkey strips on the lettuce leaves.
  4. Add mixed vegetables on top of the turkey.
  5. Drizzle with hummus.
  6. Serve immediately.

Shrimp Stir Fry (Approx. 250 calories | 20g protein)

Shrimp Stir Fry 1 Save

Shrimp stir fry is a quick and easy dinner recipe that is low in calories and high in protein. The shrimp provides a good source of lean protein, while the vegetables add fiber and vitamins. This recipe is perfect for a weeknight dinner and can be ready in under 20 minutes.

Ingredients

  • 1 cup large shrimp, peeled and deveined
  • 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
  • 2 tbsp olive oil
  • 1 tsp soy sauce
  • Salt and pepper, to taste

Instructions

  1. Heat olive oil in a wok or large skillet.
  2. Add the shrimp and cook until pink, about 2-3 minutes per side.
  3. Remove the shrimp from the wok and set aside.
  4. Add the mixed vegetables to the wok and cook until tender.
  5. Add the cooked shrimp back into the wok and stir in soy sauce.
  6. Season with salt and pepper to taste.
  7. Serve immediately.

Greek Chicken Salad (Approx. 350 calories | 40g protein)

Greek Chicken Salad Save

Greek chicken salad is a healthy and flavorful dinner recipe that is high in protein and low in calories. The lean chicken breast provides a good source of protein, while the mixed greens and vegetables add fiber and vitamins. This recipe is perfect for a light and refreshing dinner.

Ingredients

  • 4 cups mixed greens
  • 1 cup cooked chicken breast, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, sliced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp olive oil
  • 1 tbsp lemon juice

Instructions

  1. In a large bowl, combine the mixed greens, chicken breast, cherry tomatoes, and cucumber.
  2. Top with crumbled feta cheese.
  3. In a small bowl, whisk together olive oil and lemon juice.
  4. Pour the dressing over the salad and toss to combine.
  5. Season with salt and pepper to taste.
  6. Serve immediately.

Salsa Chicken (Approx. 280 calories | 35g protein)

Salsa Chicken Save

Salsa chicken is a flavorful and healthy dinner recipe that is high in protein and low in calories. The lean chicken breast provides a good source of protein, while the salsa adds fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 cup salsa
  • 1/4 cup shredded cheese
  • 1/4 cup chopped fresh cilantro

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Place the chicken breasts in a baking dish.
  3. Top each chicken breast with salsa, shredded cheese, and chopped cilantro.
  4. Bake for 20-25 minutes, or until the chicken is cooked through.
  5. Serve immediately.

Air Fryer Tilapia (Approx. 200 calories | 30g protein)

Air Fryer Tilapia Save

Air fryer tilapia is a healthy and low-calorie dinner recipe that is high in protein. The tilapia provides a good source of lean protein, while the air fryer adds a crispy exterior without adding extra calories. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 tilapia fillets
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Salt and pepper, to taste

Instructions

  1. Preheat air fryer to 400°F (200°C).
  2. Season the tilapia fillets with salt, pepper, and lemon juice.
  3. Place the tilapia fillets in the air fryer basket.
  4. Cook for 10-12 minutes, or until the tilapia is cooked through.
  5. Serve immediately.

Chicken Vegetable Soup (Approx. 250 calories | 30g protein)

Chicken Vegetable Soup Save

Chicken vegetable soup is a comforting and healthy dinner recipe that is high in protein and low in calories. The lean chicken breast provides a good source of protein, while the mixed vegetables add fiber and vitamins. This recipe is perfect for a cold winter night.

Ingredients

  • 4 cups chicken broth
  • 1 cup cooked chicken breast, diced
  • 1 cup mixed vegetables (such as carrots, celery, and potatoes)
  • 1 tsp dried thyme

Instructions

  1. In a large pot, combine the chicken broth, chicken breast, and mixed vegetables.
  2. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
  3. Stir in dried thyme.
  4. Season with salt and pepper to taste.
  5. Serve hot.

Turkey Stuffed Peppers (Approx. 300 calories | 30g protein)

Turkey Stuffed Peppers Save

Turkey stuffed peppers are a healthy and flavorful dinner recipe that is high in protein and low in calories. The lean turkey breast provides a good source of protein, while the bell peppers add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 bell peppers, any color
  • 1 cup cooked turkey breast, diced
  • 1 cup cooked rice
  • 1/4 cup shredded cheese

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Cut the tops off the bell peppers and remove seeds and membranes.
  3. In a bowl, combine the turkey breast, cooked rice, and shredded cheese.
  4. Stuff each bell pepper with the turkey mixture.
  5. Place the bell peppers in a baking dish and cover with foil.
  6. Bake for 25-30 minutes, or until the bell peppers are tender.
  7. Serve hot.

Cottage Cheese Power Bowl (Approx. 200 calories | 25g protein)

Cottage Cheese Power Bowl Save

Cottage cheese power bowl is a healthy and high-protein dinner recipe that is low in calories. The cottage cheese provides a good source of protein, while the mixed fruit and nuts add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 1 cup cottage cheese
  • 1/2 cup mixed fruit (such as berries, banana, and apple)
  • 1/4 cup chopped nuts (such as almonds and walnuts)

Instructions

  1. In a bowl, combine the cottage cheese, mixed fruit, and chopped nuts.
  2. Mix well.
  3. Season with salt and pepper to taste.
  4. Serve immediately.

Tuna Steak with Green Beans (Approx. 250 calories | 35g protein)

Tuna Steak with Green Beans Save

Tuna steak with green beans is a healthy and flavorful dinner recipe that is high in protein and low in calories. The tuna provides a good source of lean protein, while the green beans add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 tuna steaks
  • 1 cup green beans, trimmed
  • 2 tbsp olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat grill or grill pan to medium-high heat.
  2. Season the tuna steaks with salt and pepper.
  3. Grill the tuna steaks for 3-4 minutes per side, or until cooked through.
  4. Meanwhile, steam the green beans until tender.
  5. Serve the tuna steaks with green beans.

Grilled Chicken & Broccoli (Approx. 220 calories | 35g protein)

Grilled Chicken Broccoli Save

Grilled chicken and broccoli is a healthy and flavorful dinner recipe that is high in protein and low in calories. The lean chicken breast provides a good source of protein, while the broccoli adds fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 cup broccoli florets
  • 2 tbsp olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper.
  3. Grill the chicken breasts for 5-6 minutes per side, or until cooked through.
  4. Meanwhile, steam the broccoli until tender.
  5. Serve the chicken breasts with broccoli.

Egg White Veggie Frittata (Approx. 180 calories | 20g protein)

Egg White Veggie Frittata 1 Save

Egg white veggie frittata is a healthy and low-calorie dinner recipe that is high in protein. The egg whites provide a good source of protein, while the mixed vegetables add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 4 egg whites
  • 1 cup mixed vegetables (such as bell peppers, onions, and mushrooms)
  • 1 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat oven to 375°F (190°C).
  2. In a bowl, whisk together the egg whites, salt, and pepper.
  3. Add the mixed vegetables to the bowl and mix well.
  4. Pour the egg mixture into a greased skillet.
  5. Cook over medium heat until the eggs are set.
  6. Transfer the skillet to the oven and bake for 10-12 minutes, or until the frittata is cooked through.
  7. Serve hot.

Honey Garlic Shrimp with Zucchini Noodles (Approx. 240protein)

Honey Garlic Shrimp with Zucchini Noodles Save

Honey garlic shrimp with zucchini noodles is a healthy and flavorful dinner recipe that is high in protein and low in calories. The shrimp provides a good source of lean protein, while the zucchini noodles add fiber and vitamins. This recipe is perfect for a quick and easy dinner.

Ingredients

  • 1 cup large shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 1 tbsp honey
  • 1 cup zucchini noodles
  • 1 tsp soy sauce

Instructions

  1. Heat olive oil in a wok or large skillet.
  2. Add the garlic and cook for 1 minute, or until fragrant.
  3. Add the shrimp and cook until pink, about 2-3 minutes per side.
  4. Remove the shrimp from the wok and set aside.
  5. Add the zucchini noodles to the wok and cook until tender.
  6. Return the shrimp to the wok and stir in honey and soy sauce.
  7. Season with salt and pepper to taste.
  8. Serve immediately.

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