25 Low Fat High Protein Recipes
If you’re looking to maintain a balanced diet, build muscle, or simply eat healthier, incorporating low-fat, high-protein meals into your routine is a smart choice.
Protein is essential for muscle repair, metabolism, and overall well-being, while keeping fat intake in check can support weight management and heart health.
In this collection of 25 delicious and nutritious recipes, you’ll find everything from lean meats and seafood to plant-based options that are packed with protein but light on unhealthy fats.
Whether you’re meal prepping for the week, looking for a quick dinner, or need a satisfying post-workout meal, these recipes will keep you full and fueled.
Low Fat High Protein Recipes
1. Egg White Omelet
Egg whites are a fantastic low-fat protein source, and when turned into an omelet, they become a light, fluffy, and satisfying breakfast.
Start by whisking four egg whites with a splash of almond milk. Pour them into a non-stick pan and let them cook on low heat.
Add spinach, cherry tomatoes, and lean turkey breast for extra protein and flavor. Fold the omelet and let it cook for another minute until firm.
This meal is not only packed with protein but also low in calories and carbs, making it a perfect morning meal.
2. Greek Yogurt with Berries & Chia Seeds
When you need a quick, protein-rich breakfast or snack, Greek yogurt is your best friend.
It’s creamy, filling, and naturally high in protein while being low in fat (especially if you choose the non-fat version).
To make it even better, add a handful of fresh berries like blueberries, strawberries, or raspberries for natural sweetness and antioxidants.
Then, sprinkle a teaspoon of chia seeds on top for extra fiber and omega-3s. You can drizzle a little honey or maple syrup if you prefer a touch of sweetness.
3. Cottage Cheese & Pineapple Bowl
Cottage cheese is an underrated protein powerhouse just one cup can contain over 20 grams of protein while being naturally low in fat.
Pairing it with fruit makes for a refreshing, sweet, and satisfying meal.For this recipe, take one cup of low-fat cottage cheese and top it with diced pineapple chunks.
The sweetness of the pineapple perfectly balances the tanginess of the cottage cheese.
4. Protein Pancakes
Love pancakes but want to keep them healthy and high in protein? These easy protein pancakes are just what you need!
Start by blending ½ cup of rolled oats, 3 egg whites, 1 scoop of vanilla protein powder, and a splash of almond milk until smooth.
Heat a non-stick pan and cook small pancakes until golden brown on each side.
These pancakes are light, fluffy, and packed with muscle-building protein.
5. Tofu Scramble
Looking for a vegan, protein-packed alternative to scrambled eggs? A tofu scramble is just what you need!
Start with ½ block of firm tofu, crumble it into a pan, and cook it with turmeric, black pepper, garlic powder, and a splash of almond milk to give it that classic egg-like texture and color.
Add bell peppers, spinach, onions, and mushrooms for extra flavor and nutrients.
This dish is not only high in plant-based protein but also rich in fiber and vitamins.
6. Grilled Chicken Salad
A classic grilled chicken salad is a go-to for a reason it’s light, fresh, and full of lean protein.
Start by grilling a boneless, skinless chicken breast seasoned with a little salt, pepper, and lemon juice.
Once cooked, slice it and toss it over a bed of mixed greens, cherry tomatoes, cucumbers, and shredded carrots.
For dressing, skip the creamy options and go for a simple balsamic vinaigrette made with balsamic vinegar, olive oil, and Dijon mustard.
7. Tuna & Avocado Lettuce Wraps
If you’re looking for a low-carb, high-protein lunch, these tuna & avocado lettuce wraps are perfect!
Mix one can of tuna (in water, drained) with half a mashed avocado. Add a squeeze of lemon juice, diced celery, and a pinch of black pepper for extra crunch and flavor.
Spoon the mixture into large lettuce leaves (like romaine or butter lettuce) and roll them up.
These wraps are light yet filling and a great alternative to sandwiches. They provide a healthy dose of protein and good fats without excess calories.
8. Quinoa & Black Bean Bowl
Quinoa is a complete plant-based protein, making it an excellent choice for vegetarians or anyone looking for a nutritious, high-protein meal.
Cook ½ cup of quinoa and mix it with black beans, diced bell peppers, red onion, cilantro, and fresh lime juice.
Season with a pinch of cumin and salt for a Mexican-inspired flavor.This dish is fiber-rich, protein-packed, and super versatile.
You can eat it on its own, as a side dish, or even in a wrap. Plus, it’s perfect for meal prepping!
9. Turkey & Spinach Wrap
A simple, protein-packed turkey & spinach wrap makes for a quick and healthy lunch.
Take a whole wheat wrap and spread a thin layer of mustard or hummus. Add lean turkey breast slices, fresh spinach, and thinly sliced cucumbers.
Roll it up and cut it in half for an easy-to-eat, satisfying meal.
This wrap is great for on-the-go lunches, keeping you full without feeling sluggish. Serve with a side of carrot sticks or a small fruit salad for extra nutrients.
10. Egg White & Veggie Scramble
For another protein-packed breakfast, try an egg white scramble loaded with veggies.
Whisk together 4 egg whites and cook them in a non-stick pan with mushrooms, bell peppers, and onions.
Scramble everything together and season with black pepper and paprika.
Serve it with a slice of whole wheat toast for a balanced, energizing breakfast. It’s light, flavorful, and perfect for kickstarting your day!
11. Baked Cod with Lemon & Garlic
If you’re looking for a light yet protein-packed dinner, baked cod is a fantastic option.
Cod is a lean white fish that’s mild in flavor and rich in high-quality protein.
To prepare, season two cod fillets with lemon juice, garlic powder, salt, and pepper.
Bake at 375°F (190°C) for 12-15 minutes until the fish is flaky and tender. For extra zest, garnish with fresh parsley and lemon slices before serving.
12. Grilled Shrimp & Asparagus
Shrimp is an excellent low-fat, high-protein option that cooks in minutes, making it ideal for a quick and healthy meal.
Start by tossing peeled shrimp and fresh asparagus spears in a mix of olive oil, garlic, salt, and pepper.
Grill them for about 2-3 minutes per side until the shrimp turn pink and opaque. For extra flavor, squeeze fresh lemon juice over the top before serving.
This dish is light, refreshing, and packed with protein while keeping fat content low.
13. Lentil & Vegetable Stir-Fry
For a plant-based meal that’s high in protein and fiber, a lentil stir-fry is a must-try.
Lentils are a fantastic meat alternative, packed with protein while being naturally low in fat.
Start by cooking 1 cup of lentils until tender. In a pan, sauté bell peppers, carrots, onions, and spinach with a splash of low-sodium soy sauce and ginger.
Add the cooked lentils and toss everything together.This meal is hearty, nutritious, and easy to prepare in under 30 minutes.
14. Salmon & Roasted Brussels Sprouts
Salmon is packed with lean protein and heart-healthy omega-3s, making it a fantastic addition to a balanced diet.
While it has a slightly higher fat content than other proteins, it’s full of healthy fats that are beneficial for the body.
To prepare, season a salmon fillet with lemon juice, garlic, and a sprinkle of paprika. Roast at 400°F (200°C) for 15-20 minutes until flaky.
Meanwhile, roast Brussels sprouts with a little salt and pepper until crispy.
15. Ground Turkey & Zucchini Noodles
If you love pasta but want a low-carb, high-protein alternative, this ground turkey and zucchini noodle dish is perfect.
Start by spiralizing two zucchinis into noodles. In a pan, cook lean ground turkey with garlic, onions, and crushed tomatoes until fully browned.
Add Italian seasoning and let it simmer for 10 minutes.Toss the zucchini noodles in the sauce for a delicious, light meal that’s still satisfying.
Top with fresh basil and a sprinkle of Parmesan (optional) for extra flavor. This dish is a great way to enjoy a comforting meal without excess fat or carbs.
16. Hard-Boiled Eggs
Sometimes, the simplest snacks are the best. Hard-boiled eggs are an easy, protein-rich snack that you can make in advance and grab whenever you need a quick bite.
To make, place eggs in a pot of water and bring to a boil. Let them cook for 9-12 minutes, then transfer them to an ice bath to cool before peeling.
They’re perfect on their own with a pinch of salt and pepper or sliced over a salad.
Packed with high-quality protein, hard-boiled eggs help keep you full and energized between meals.
17. Hummus & Veggie Sticks
Hummus is a fantastic plant-based protein source that pairs perfectly with crunchy veggies for a low-fat, high-protein snack.
To make, blend cooked chickpeas, garlic, lemon juice, and a little tahini until smooth.
Serve with sliced carrots, cucumbers, bell peppers, or celery for a refreshing, fiber-packed snack.
Hummus provides plant-based protein and healthy fiber, making it an ideal snack for maintaining energy levels throughout the day.
18. Protein Smoothie
A protein smoothie is a great way to refuel after a workout or start your day with a quick, nutritious meal.
Blend one scoop of protein powder, 1 cup of almond milk, half a banana, and a handful of spinach for a refreshing, nutrient-dense drink.
If you like a little extra flavor, throw in some frozen berries or a teaspoon of peanut butter.
This smoothie is high in protein, naturally sweet, and packed with vitamins while staying low in fat.
19. Edamame with Sea Salt
Edamame is a fantastic plant-based protein source that’s naturally low in fat and super easy to prepare.
Simply boil 1 cup of edamame pods for about 5 minutes, then drain and sprinkle with a pinch of sea salt.
For extra flavor, add a dash of chili flakes or garlic powder.This snack is light yet filling, perfect for munching on between meals or as a side dish to your favorite protein-packed meal.
It’s also loaded with fiber, making it great for digestion and long-lasting energy.
20. Roasted Chickpeas
If you love crunchy snacks but want a healthy alternative to chips, roasted chickpeas are the answer.
They’re crispy, flavorful, and packed with plant-based protein.Drain and rinse 1 can of chickpeas, then toss them with olive oil, paprika, garlic powder, and a little salt.
Roast at 400°F (200°C) for 20-25 minutes, shaking the tray halfway through for even crispiness.
These chickpeas are crunchy, flavorful, and packed with protein and fiber.
21. Chocolate Protein Mug Cake
Chocolate protein mug cake is a guilt-free treat that’s packed with protein and takes just a few minutes to make.
In a microwave-safe mug, mix 1 scoop of chocolate protein powder, 1 tablespoon of unsweetened cocoa powder, ¼ teaspoon of baking powder, ¼ cup of almond milk, and 1 egg white.
Stir until smooth and microwave for 60-90 seconds until the cake is firm.
This quick and easy dessert is perfect when you’re craving something sweet but want to keep it high in protein and low in fat.
22. Frozen Greek Yogurt Bark
Looking for a refreshing, protein-packed snack? Greek yogurt bark is a fantastic way to enjoy a healthy, creamy treat with minimal effort.
Spread 1 cup of non-fat Greek yogurt onto a parchment-lined baking sheet, keeping it about ½ inch thick.
Drizzle with a teaspoon of honey and sprinkle with fresh berries, crushed nuts, or dark chocolate chips.
Freeze for 2-3 hours, then break into pieces and enjoy!This snack is low in fat, naturally sweet, and packed with protein and probiotics.
23. Chia Seed Pudding
Chia seeds are an amazing plant-based protein source that’s also rich in fiber and omega-3 fatty acids.
When soaked, they create a delicious, pudding-like texture that makes for a great breakfast or dessert.
In a jar, mix 3 tablespoons of chia seeds with 1 cup of almond milk and a teaspoon of vanilla extract.
Stir well and refrigerate overnight (or for at least 4 hours). When ready to eat, top with fresh fruit, cinnamon, or a drizzle of honey.
24. Banana & Peanut Butter Protein Bites
These no-bake protein bites are the perfect snack when you need something quick, delicious, and packed with energy.
They’re naturally sweet, high in protein, and full of fiber, making them great for meal prep.
Mash one ripe banana in a bowl and mix it with ½ cup of oats, 1 tablespoon of peanut butter, 1 scoop of vanilla protein powder, and a pinch of cinnamon.
Roll the mixture into bite-sized balls and refrigerate for 30 minutes before enjoying.
25. Berry Protein Parfait
A berry protein parfait is a simple, nutritious, and delicious way to end your day or refuel after a workout.
It’s packed with protein from Greek yogurt, natural sweetness from berries, and a satisfying crunch from granola.
In a glass or bowl, layer ½ cup of non-fat Greek yogurt, fresh mixed berries (like strawberries, blueberries, and raspberries), and a sprinkle of granola.
Repeat the layers and finish with a drizzle of honey or a few nuts for extra texture.
