You know that feeling when you’re trying to eat healthier but every “diet-friendly” recipe tastes like cardboard dipped in sadness? Yeah, we’re not doing that here. These 21 low-carb high-protein recipes under 500 calories prove you can eat delicious food, stay satisfied, and still hit your goals without feeling like you’re punishing yourself.
Whether you’re cutting carbs for weight loss, trying to build muscle, or just want meals that don’t leave you raiding the fridge an hour later, these recipes deliver. They’re quick, flavorful, and substantial enough that you won’t feel deprived. No sad desk salads or plain chicken breasts in sight—just real food that happens to work with your macros.
1. Lemon Garlic Butter Shrimp with Zoodles
This tastes way too good to be under 500 calories. The garlic butter situation makes everything feel indulgent without wrecking your day.
Ingredients
- 1 lb large shrimp, peeled and deveined
- 3 medium zucchini, spiralized
- 4 cloves garlic, minced
- 3 tbsp butter
- Juice of 1 lemon
- Red pepper flakes
- Fresh parsley
- Salt and pepper
Step-by-Step Instructions
- Spiralize zucchini and set aside on paper towels to drain excess moisture.
- Melt butter in a large skillet over medium-high heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Toss in shrimp and cook 2 minutes per side until pink.
- Add zoodles and cook for 2-3 minutes, tossing frequently.
- Squeeze lemon juice over everything, add red pepper flakes, and season with salt and pepper.
- Top with fresh parsley.
Why You’ll Love It
380 calories, 38g protein, 6g net carbs and it comes together in about 15 minutes flat. The zoodles soak up that garlicky butter sauce perfectly. I was skeptical about zucchini noodles until I tried them with this recipe—now I’m a convert.
2. Buffalo Chicken Lettuce Wraps
All the buffalo wing flavor without the deep fryer or the carb crash. These are dangerously addictive.
Ingredients
- 1 lb ground chicken
- 1/4 cup buffalo sauce (Frank’s RedHot works great)
- 1 head butter lettuce, leaves separated
- 1/4 cup blue cheese crumbles
- 2 stalks celery, diced
- 2 tbsp Greek yogurt
- Ranch seasoning
Step-by-Step Instructions
- Brown ground chicken in a skillet, breaking it up as it cooks.
- Stir in buffalo sauce and cook for 2 more minutes.
- Mix Greek yogurt with a pinch of ranch seasoning.
- Spoon chicken into lettuce leaves.
- Top with blue cheese, diced celery, and a drizzle of the yogurt ranch.
Why You’ll Love It
285 calories, 32g protein, 4g net carbs and you get that spicy, tangy buffalo flavor you crave. The Greek yogurt ranch is way lighter than regular ranch but still creamy. These are perfect for game day or when you want wings but don’t want to derail everything.
3. Creamy Tuscan Chicken (One-Pan Wonder)
This looks and tastes like restaurant food but takes one pan and maybe 20 minutes. That’s the kind of ratio we’re after.
Ingredients
- 4 chicken breasts (6 oz each)
- 2 cups baby spinach
- 1/2 cup sun-dried tomatoes, chopped
- 3 cloves garlic, minced
- 1 cup chicken broth
- 1/2 cup heavy cream
- 1/4 cup grated Parmesan
- Italian seasoning
Step-by-Step Instructions
- Season chicken with salt, pepper, and Italian seasoning.
- Sear chicken in a large skillet for 5-6 minutes per side until golden. Remove and set aside.
- In the same pan, sauté garlic for 30 seconds.
- Add chicken broth and sun-dried tomatoes, scraping up any brown bits.
- Stir in heavy cream and Parmesan until smooth.
- Add spinach and let it wilt.
- Return chicken to the pan and simmer for 3-4 minutes.
Why You’ll Love It
420 calories, 45g protein, 8g net carbs and that creamy sauce makes you forget you’re eating “healthy.” The sun-dried tomatoes add this sweet-tart punch that keeps every bite interesting. Some people skip the heavy cream for coconut milk, but honestly, it’s not the same :/
4. Cilantro Lime Steak Salad
Steak salad sounds boring until you add the right dressing and suddenly it’s the best thing you’ve eaten all week.
Ingredients
- 8 oz flank steak
- 4 cups mixed greens
- 1 avocado, sliced
- Cherry tomatoes
- Red onion, thinly sliced
- Dressing: juice of 2 limes, 3 tbsp olive oil, 2 cloves minced garlic, 1/4 cup cilantro, 1 tsp cumin
Step-by-Step Instructions
- Season steak with salt, pepper, and cumin.
- Grill or pan-sear for 4-5 minutes per side for medium-rare.
- Let steak rest for 5 minutes, then slice thin against the grain.
- Blend all dressing ingredients until smooth.
- Toss greens with half the dressing.
- Top with steak, avocado, tomatoes, and red onion.
- Drizzle remaining dressing over everything.
Why You’ll Love It
445 calories, 35g protein, 9g net carbs and it’s loaded with healthy fats that keep you full. The cilantro lime dressing is so good you’ll want to put it on everything. This is my go-to when I want something fresh but substantial.
5. Baked Salmon with Asparagus and Hollandaise
Hollandaise sounds fancy and high-calorie, but this lightened-up version still delivers that rich, buttery flavor.
Ingredients
- 6 oz salmon fillet
- 1 bunch asparagus
- Easy hollandaise: 2 egg yolks, 1 tbsp lemon juice, 2 tbsp melted butter, pinch of cayenne
- Lemon slices
- Dill
Step-by-Step Instructions
- Preheat oven to 400°F.
- Place salmon and asparagus on a baking sheet, drizzle with olive oil, season with salt and pepper.
- Top salmon with lemon slices and dill.
- Bake for 12-15 minutes until salmon flakes easily.
- While it bakes, whisk egg yolks and lemon juice in a bowl.
- Slowly drizzle in melted butter while whisking constantly until thick.
- Add cayenne and drizzle over cooked salmon.
Why You’ll Love It
395 calories, 40g protein, 5g net carbs and you feel like you’re eating at a fancy brunch spot. The hollandaise takes practice, but once you nail it, you’ll make it constantly. Salmon is one of those proteins that makes low-carb eating feel luxurious instead of restrictive.
6. Thai Basil Turkey Bowls
This has all the flavors of Thai basil chicken but swaps turkey for even more protein. The sauce is where the magic happens.
Ingredients
- 1 lb ground turkey
- 1 cup fresh basil leaves
- 3 cloves garlic, minced
- 2 Thai chilies, minced (or red pepper flakes)
- Sauce: 2 tbsp soy sauce, 1 tbsp fish sauce, 1 tsp sesame oil, 1 tsp erythritol
- Cauliflower rice
- Lime wedges
Step-by-Step Instructions
- Cook cauliflower rice according to package and set aside.
- Brown ground turkey in a hot wok or skillet.
- Add garlic and chilies, cook for 1 minute.
- Mix sauce ingredients and pour over turkey.
- Toss in basil leaves and cook just until wilted.
- Serve over cauliflower rice with lime wedges.
Why You’ll Love It
310 calories, 42g protein, 7g net carbs and it’s got that perfect balance of salty, savory, and spicy. The basil isn’t just garnish—it’s essential to the whole flavor profile. This is faster than ordering takeout and tastes fresher.
7. Greek Chicken Meatballs with Tzatziki
These meatballs are juicy, flavorful, and work for meal prep like a charm. Make a double batch—you’ll thank me later.
Ingredients
- 1 lb ground chicken
- 1/4 cup almond flour
- 1 egg
- 3 cloves garlic, minced
- 1 tsp oregano
- 1/4 cup feta cheese
- Tzatziki: 1 cup Greek yogurt, 1/2 cucumber (grated and squeezed), 2 cloves garlic, dill, lemon juice
Step-by-Step Instructions
- Preheat oven to 400°F.
- Mix chicken, almond flour, egg, garlic, oregano, and feta.
- Form into 16 meatballs.
- Bake for 18-20 minutes until cooked through.
- Mix all tzatziki ingredients.
- Serve meatballs with tzatziki and a side salad.
Why You’ll Love It
340 calories, 38g protein, 6g net carbs and the feta inside creates these little flavor pockets that burst in your mouth. The almond flour keeps them low-carb without making them dense. IMO, these are better cold the next day, which makes them perfect for lunch.
8. Cajun Blackened Cod with Green Beans
Fish gets a bad rap for being boring, but coat it in Cajun spices and it’s a whole different story.
Ingredients
- 6 oz cod fillet
- 2 tbsp Cajun seasoning
- 2 cups green beans
- 2 tbsp butter
- Lemon wedges
- Garlic powder
Step-by-Step Instructions
- Coat cod generously with Cajun seasoning.
- Heat 1 tbsp butter in a cast-iron skillet until smoking hot.
- Sear cod for 3-4 minutes per side until blackened and cooked through.
- In another pan, sauté green beans with remaining butter and garlic powder.
- Serve fish with green beans and lemon wedges.
Why You’ll Love It
290 calories, 35g protein, 8g net carbs and it’s got a kick that wakes up your taste buds. The key is getting that skillet really hot for the blackened crust. Cod is mild enough that the Cajun seasoning doesn’t overpower it—it just makes it interesting.
9. Egg Roll in a Bowl (Deconstructed and Delicious)
All the flavors of egg rolls without the wrapper and the deep fryer. This is weeknight dinner gold.
Ingredients
- 1 lb ground pork
- 4 cups coleslaw mix
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- Green onions
- Sesame seeds
Step-by-Step Instructions
- Brown ground pork in a large skillet.
- Add garlic and ginger, cook for 1 minute.
- Toss in coleslaw mix and cook until wilted (about 5 minutes).
- Stir in soy sauce and sesame oil.
- Top with green onions and sesame seeds.
Why You’ll Love It
385 calories, 32g protein, 9g net carbs and it comes together in one pan in about 15 minutes. The sesame oil adds this nutty richness that makes the whole thing addictive. You won’t even miss the crispy wrapper—the flavors are all there.
10. Pesto Chicken with Roasted Cherry Tomatoes
Pesto makes everything better. This is a scientific fact that I will not be arguing about.
Ingredients
- 6 oz chicken breast
- 3 tbsp basil pesto
- 2 cups cherry tomatoes
- Fresh mozzarella (optional but recommended)
- Balsamic glaze
- Fresh basil
Step-by-Step Instructions
- Preheat oven to 425°F.
- Place chicken in a baking dish and coat with pesto.
- Arrange cherry tomatoes around chicken.
- Bake for 20-25 minutes until chicken is cooked through.
- Top with fresh mozzarella in the last 2 minutes if using.
- Drizzle with balsamic glaze and fresh basil.
Why You’ll Love It
360 calories, 42g protein, 7g net carbs and it looks impressive enough for company. The tomatoes get sweet and jammy in the oven, which contrasts perfectly with the savory pesto. You can use store-bought pesto to save time, but homemade takes it to another level.
11. Spicy Tuna Cucumber Boats
These are like deconstructed spicy tuna rolls. Light, refreshing, and surprisingly filling.
Ingredients
- 2 cans tuna, drained
- 2 tbsp mayo (or Greek yogurt)
- 1 tbsp sriracha
- 2 large cucumbers
- Sesame seeds
- Green onions
- Soy sauce for drizzling
Step-by-Step Instructions
- Cut cucumbers in half lengthwise and scoop out seeds to create boats.
- Mix tuna, mayo, and sriracha.
- Fill cucumber boats with tuna mixture.
- Top with sesame seeds and green onions.
- Drizzle with a tiny bit of soy sauce.
Why You’ll Love It
240 calories, 35g protein, 6g net carbs and they’re perfect for hot days when you don’t want to turn on the stove. The cucumber provides crunch and hydration while the spicy tuna delivers all the flavor. These are great for lunch when you need something quick and portable.
12. Italian Sausage and Pepper Skillet
This one-pan dinner tastes like something from an Italian grandmother’s kitchen but fits your macros perfectly.
Ingredients
- 4 Italian chicken sausages, sliced
- 3 bell peppers, sliced
- 1 large onion, sliced
- 3 cloves garlic, minced
- Italian seasoning
- Red pepper flakes
- Fresh basil
Step-by-Step Instructions
- Brown sausage slices in a large skillet over medium-high heat.
- Remove sausage and set aside.
- Sauté peppers and onions in the same pan until softened (about 8 minutes).
- Add garlic and cook for 1 minute.
- Return sausage to the pan, add Italian seasoning and red pepper flakes.
- Cook for 2 more minutes, then top with fresh basil.
Why You’ll Love It
395 calories, 28g protein, 12g net carbs and it’s got that comforting, homestyle vibe. The chicken sausage keeps the calories reasonable while still delivering big Italian flavors. FYI, this reheats beautifully for meal prep.
13. Chimichurri Skirt Steak with Cauliflower Mash
Chimichurri is one of those sauces that makes you wonder why you ever bothered with anything else.
Ingredients
- 8 oz skirt steak
- Chimichurri: 1 cup parsley, 1/4 cup cilantro, 4 cloves garlic, 1/4 cup olive oil, 2 tbsp red wine vinegar, red pepper flakes
- 1 head cauliflower
- 2 tbsp butter
- Salt and pepper
Step-by-Step Instructions
- Blend all chimichurri ingredients until slightly chunky.
- Marinate steak in half the chimichurri for 15 minutes.
- Steam cauliflower until very tender, then blend with butter until smooth.
- Grill or pan-sear steak for 3-4 minutes per side.
- Let steak rest, then slice and serve over cauliflower mash.
- Top with remaining chimichurri.
Why You’ll Love It
460 calories, 38g protein, 10g net carbs and the cauliflower mash is so creamy you won’t miss actual mashed potatoes. The chimichurri is bright, garlicky, and brings the steak to life. This is what low-carb comfort food looks like.
14. Sesame Ginger Chicken Thighs
Chicken thighs stay juicy and are way more forgiving than chicken breast. Plus, they’ve got more flavor naturally.
Ingredients
- 4 boneless chicken thighs
- Marinade: 3 tbsp soy sauce, 2 tbsp sesame oil, 1 tbsp rice vinegar, 2 tsp fresh ginger, 2 cloves garlic, 1 tsp erythritol
- Sesame seeds
- Green onions
- Bok choy
Step-by-Step Instructions
- Mix all marinade ingredients.
- Marinate chicken for at least 30 minutes (or overnight).
- Bake at 400°F for 25-30 minutes until cooked through.
- Steam bok choy for 3-4 minutes.
- Slice chicken and serve over bok choy.
- Top with sesame seeds and green onions.
Why You’ll Love It
380 calories, 36g protein, 5g net carbs and those thighs stay moist and tender. The sesame ginger marinade is sweet, salty, and has just enough tang. I always make extra because the leftovers are fantastic cold.
15. Mediterranean Lamb Kofta with Cucumber Salad
These lamb koftas taste exotic and special but come together shockingly fast.
Ingredients
- 1 lb ground lamb
- 1 tsp cumin
- 1 tsp coriander
- 3 cloves garlic, minced
- Fresh mint and parsley
- Salad: 2 cucumbers, cherry tomatoes, red onion, feta, olive oil, lemon juice
Step-by-Step Instructions
- Mix lamb with spices, garlic, and herbs.
- Form into oval patties or thread onto skewers.
- Grill or broil for 4-5 minutes per side.
- Chop cucumbers, tomatoes, and red onion.
- Toss with feta, olive oil, and lemon juice.
- Serve koftas with cucumber salad.
Why You’ll Love It
425 calories, 35g protein, 8g net carbs and lamb brings flavors that regular ground beef just can’t match. The mint is essential—it cuts through the richness of the lamb perfectly. This feels like vacation food but works for a Tuesday night.
16. Teriyaki Chicken Lettuce Cups
These are hands-on, fun to eat, and way more interesting than another boring salad.
Ingredients
- 1 lb ground chicken
- Teriyaki sauce: 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp ginger, 1 clove garlic, 1 tsp erythritol
- Water chestnuts, diced
- Butter lettuce leaves
- Shredded carrots
- Sesame seeds
Step-by-Step Instructions
- Brown ground chicken in a skillet.
- Mix all teriyaki sauce ingredients.
- Add sauce and water chestnuts to the chicken.
- Simmer for 3-4 minutes until thickened.
- Spoon into lettuce cups.
- Top with shredded carrots and sesame seeds.
Why You’ll Love It
295 calories, 38g protein, 9g net carbs and they’re interactive enough that eating them feels like an event. The water chestnuts add crunch that keeps the texture interesting. These are great when you want Asian takeout vibes without the carbs and MSG.
17. Moroccan Spiced Turkey with Cauliflower Couscous
The spice blend here is what makes this special. Don’t skip the cinnamon—it sounds weird but it works.
Ingredients
- 1 lb ground turkey
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1/2 tsp turmeric
- 1 head cauliflower, riced
- Dried apricots (chopped, just a few)
- Almonds, sliced
- Fresh cilantro
Step-by-Step Instructions
- Brown turkey with all the spices.
- Sauté cauliflower rice in a separate pan for 5 minutes.
- Mix turkey with cauliflower rice.
- Stir in chopped apricots and almonds.
- Top with fresh cilantro.
Why You’ll Love It
350 calories, 40g protein, 11g net carbs and the warm spices make it feel cozy and exotic at the same time. The apricots add tiny bursts of sweetness that contrast with the savory spices. This is one of those recipes that makes your kitchen smell amazing.
18. Lemon Herb Pork Chops with Broccoli
Sometimes simple is best. This proves you don’t need complicated recipes to make something delicious.
Ingredients
- 2 pork chops (6 oz each)
- 3 cloves garlic, minced
- Juice of 1 lemon
- Fresh rosemary and thyme
- 3 cups broccoli florets
- Olive oil
Step-by-Step Instructions
- Season pork chops with salt, pepper, garlic, and herbs.
- Sear in a hot skillet for 4-5 minutes per side.
- Squeeze lemon juice over chops in the last minute.
- Steam or roast broccoli until tender.
- Drizzle broccoli with olive oil and remaining lemon juice.
Why You’ll Love It
370 calories, 42g protein, 8g net carbs and it’s straightforward enough for busy weeknights. The lemon brightens everything up and keeps the pork from being boring. Pork chops get a bad rap for being dry, but if you don’t overcook them, they’re juicy and flavorful.
19. Greek Turkey Burgers with Tzatziki
These aren’t your average burgers. The feta mixed into the meat keeps them moist and adds pockets of salty goodness.
Ingredients
- 1 lb ground turkey
- 1/4 cup feta cheese, crumbled
- 2 cloves garlic, minced
- 1 tsp oregano
- Tzatziki (from recipe #7)
- Lettuce leaves for buns
- Tomato and red onion slices
Step-by-Step Instructions
- Mix turkey, feta, garlic, and oregano.
- Form into 4 patties.
- Grill or pan-fry for 5-6 minutes per side.
- Wrap in lettuce leaves.
- Top with tzatziki, tomato, and onion.
Why You’ll Love It
320 calories, 38g protein, 6g net carbs and you don’t miss the bun at all. The lettuce wrap keeps it light and crunchy. These are perfect for summer grilling when you want something different from regular burgers.
20. Garlic Butter Cod with Asparagus
This is restaurant-quality food that you can make at home in about 20 minutes. That’s a serious win.
Ingredients
- 6 oz cod fillet
- 3 tbsp butter
- 4 cloves garlic, minced
- 1 bunch asparagus
- Lemon zest
- Fresh parsley
- White wine (optional)
Step-by-Step Instructions
- Preheat oven to 400°F.
- Place cod and asparagus on a baking sheet.
- Melt butter with garlic (and wine if using).
- Pour butter mixture over fish and asparagus.
- Add lemon zest.
- Bake for 12-15 minutes.
- Top with fresh parsley.
Why You’ll Love It
340 calories, 36g protein, 6g net carbs and that garlic butter is everything. Cod is mild and flaky, which makes it perfect for soaking up all that buttery goodness. The asparagus gets slightly crispy on the edges, which is chef’s kiss.
21. Chicken Fajita Stuffed Avocados
These are Instagram-worthy and packed with everything you need. Also, you get to eat the bowl, which is always fun.
Ingredients
- 2 ripe avocados, halved and pitted
- 8 oz chicken breast, sliced thin
- 1 bell pepper, sliced
- 1 small onion, sliced
- Fajita seasoning
- Lime juice
- Cilantro
- Shredded cheese (optional)
Step-by-Step Instructions
- Cook chicken strips with fajita seasoning until done.
- Sauté peppers and onions in the same pan.
- Scoop out some avocado to make room for filling.
- Fill avocado halves with chicken and veggie mixture.
- Top with cheese if using, cilantro, and lime juice.
Why You’ll Love It
485 calories, 32g protein, 10g net carbs and the healthy fats from the avocado keep you satisfied for hours. The fajita flavors work perfectly with the creamy avocado. This is one of those meals that looks complicated but is actually super easy.
Your Low-Carb High-Protein Journey Just Got Way More Delicious
Here’s the bottom line: eating low-carb and high-protein doesn’t mean resigning yourself to bland, boring food. These 21 recipes prove you can stay under 500 calories, keep carbs low, pack in the protein, and still eat meals that excite you.
The protein keeps you full, the low-carb approach helps with steady energy, and staying under 500 calories per meal leaves room for snacks or flexibility throughout your day. Most of these recipes come together quickly, work for meal prep, and use ingredients you can actually find at a regular grocery store.
Pick three or four favorites, add them to your weekly rotation, and watch how much easier hitting your goals becomes when the food actually tastes good. No more white-knuckling through another sad chicken breast—just flavorful, satisfying meals that happen to work with your nutrition goals.
Now stop reading and start cooking. Your taste buds will thank you 🙂
Try These Variaous Low-Carb, High-Protein Recipes:
21 High Protein Low Carb Sandwiches
7 Low-Carb, High-Protein Lunch Boxes That’ll Make Your Coworkers Jealous
10 Low-carb, High-protein Snacks You’ll Crave Every Single Afternoon
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