15 High Protein, Low Carb Meals & Recipes

Committing to eating a certain way can help you reach your goals, but may leave you at a loss for what to eat. Following a high-protein, a low-carb meal plan can help you lose weight and build muscle mass. The protein will keep you full and satisfied while keeping cravings at bay.

If you’re eating a high-protein low-carb diet but struggle with finding recipes, we’ve got some delicious ones today. These recipes are easy to follow, don’t include a ton of ingredients, and won’t be too hard on your wallet.

Here are some of the best low carb high protein foods and recipes to use so you can stay on track.

1. Turkey Meatballs with Zucchini Noodles

This turkey meatballs with zucchini noodles recipe is a quick and easy, not to mention cheap, high-protein, low-carb meal. Turkey is substituted for red meat and zucchini noodles stand in for carby pasta.

You can make the zoodles yourself or buy them already spiralized. Add your favorite sauce or make your own! 

The best part about this meal is you can make as many servings as you want with minimal extra effort. Make this meal when you want leftovers for the next day.

2. Philly Cheesesteak Stuffed Portobello Mushrooms

You won’t miss the bread in this delicious cheesesteak recipe. The mushroom is the perfect replacement and will enhance the taste of the meat, making this a winning combo.

To reduce the amount of saturated fat, choose lean grass-fed beef. If you love lots of veggies in your dishes, add whatever you want to make this an even more satisfying meal.

Having guests over? Impress them with this recipe and presentation so they think you’ve suddenly become a chef in your spare time.

3. Spinach Tomato Frittata

This spinach tomato frittata only takes 15 minutes to make but looks like it took a lot longer. Use this recipe as a base and add any other vegetables you like to get an energizing start to your day.

This low-carb, high protein breakfast is also great the next day, if you like having leftovers. You could also make this frittata and portion it out as part of a meal prep plan.

4. Asian Tofu Salad

This is one of those tasty high protein low-carb meals even a vegetarian can enjoy. Try out the asian tofu salad with a touch of heat to wake up your taste buds.

The hardest part about this recipe is the waiting game to get your tofu deliciously crunchy. That just means the end result will taste even better because of all the hard work you put in.

5. Grilled Ahi Tuna over Mashed Cauliflower

This eye-catching recipe is completed in under 30 minutes. No matter how tired you are from a long day, you can whip this recipe up in no time. 

It packs 40 grams of protein, 6 grams of fiber, and just 12 grams of carbs per serving. Oh, and did we mention, it also makes the list of high protein low carb meals under 300 calories? 

6. Slow Cooker Beef Chile Verde

This slow cooker recipe is great for meal prep or to feed a large crowd. Set it and forget it as you go about your day, knowing your dinner will be just about ready later on.

Experiment with toppings to experience different flavors with each serving. At just 63 calories per serving, you can have more than one without feeling guilty. As always, splurge for grass-fed beef to reduce the amount of saturated fat per serving.

Want more slow cooker recipes? We’ve got a list of some of the tastiest right here.

7. Healthy Chicken Nuggets

The secret to these chicken nuggets is using almond flour for regular unbleached flour. The almond flour increases the amount of protein per serving to 43 grams.

These nuggets are also baked and not fried, so you don’t have to worry about unwanted fat. You’ll get just 16 grams per serving.

Choose this high protein low-carb dish as a quick meal before or after a bodybuilding session for muscle building.

8. Moroccan Eggs with Harissa Yogurt

This Moroccan eggs recipe is traditionally served for breakfast or brunch, but it’s also a great choice for dinner. The lean ground lamb, eggs, and yogurt will give you a nice serving of protein with few carbs.

Using a cast iron skillet will make for easy cleanup with this one pan dish, and can even be used for serving.

9. Seitan Tacos al Pastor

Seitan is made from wheat gluten and is a great substitute for meat. Like tofu, it lacks flavor on its own, so will taste like whatever you choose to mix or sauce it with.

These tacos can be made with seitan or your meat of choice, like chicken or steak. You’ll have to do some planning ahead, though, because it takes some time to marinate.

10. Chicken Avocado Salad

This delicious chicken salad can be made ahead for a grab-and-go meal. Eat it alone or put it in a wrap or on your favorite whole grain bread for any meal of the day.

Add red onions or grapes to make it your own, or any other ingredients you use to make chicken salad. This is a versatile recipe you can make once and enjoy different ways for another day or two.

11. Shrimp Ceviche

This recipe requires no cooking, instead letting the citrus juice “cook” the shrimp. This is a refreshing and quick low-carb, high-protein meal perfect for lunch or dinner.

It comes together in no time after all the veggies are diced, and needs to sit for just a few minutes before ready. This ceviche can be made in larger batches too, in case you’re feeding a crowd.

12. Orange Chicken Lettuce Wraps

If you like orange chicken, you’ll love these tasty orange chicken lettuce wraps. If you’re eating this alone, you can still eat three wraps and have leftovers for the next day.

To pack even more protein into this meal, add slivered almonds as a topper. Avocado would also be an excellent choice.

13. Chocolate Almond Protein Bars

These vegan high-protein low-carb protein bars don’t require any cooking; they set in the fridge. Make these once and have them to enjoy all week, no matter which meal of the day you choose.

Throw all the ingredients into a food processor, shape them in a pan, and then they just need to set up. If you aren’t vegan, try our vanilla milkshake flavored protein powder as your base. 

14. Mexican Grilled Flank Steak Salad with Honey Lime Dressing

This salad isn’t just your typical salad, it’s packed with grilled steak and vegetables to tantalize your taste buds. Adding the honey-lime dressing really elevates the flavors.

This salad can be made on the grill if the weather’s nice or on the stovetop. You can eat this warm or cold, so could be a nice option for meal prep or made ahead for dinner.

15. Cioppino

This light seafood stew dish looks impressive but doesn’t take a lot of time to prepare. It’s filled with high-protein seafood, perfect for a hot day where you don’t want a heavy meal.

Use store-bought seafood stock or make your own if you have leftover shells. This recipe makes more than you need, so freeze the rest to have it ready to go for your next seafood dish.

Creating Your Own High-Protein, Low-Carb Meals

If you’d rather go the DIY route by creating your own meal plan, here are some tips for success.

Not all proteins are created equal

Any successful way of eating comes down to the types of food you eat. Focusing on the wrong high-protein foods can derail any fitness or health goals you’re trying to reach.

For best results, eat whole foods that pack not only protein, but other beneficial nutrients like fiber. They will keep you full so you don’t give in to cravings. Plus, the fiber will keep your digestion running smoothly.

Focusing on lots of red meats and other sources of saturated fat can also have negative consequences. For years, studies have shown people who consume red meat regularly have higher incidences of:

• Cancer
• Cardiovascular disease
• Stroke
• Type 2 diabetes

Substituting just one serving of red meat per day for a healthier food source can drop mortality rates as much as 20 percent. Whole grains, fish, poultry, legumes, and nuts are great alternatives without the saturated fat.

How much is too much protein?

The Recommended Dietary Allowance for daily protein consumption is 0.8 grams/kg of body weight. Many believe this amount to be too low and suggest twice that amount each day.

But how much is too much protein? Harvard Medical School suggests capping your daily protein intake to no more than 2 grams/kg. For a 150 pound man, that comes out to roughly 136 grams of protein each day.

Eating too much protein can cause health issues over time. The most common issue is strain on the kidneys, which can lead to kidney stones or dehydration.

Higher protein amounts are mainly used to build muscle while avoiding increases in body fat. If you aren’t working out regularly, eating high amounts of protein may not be the right move for your goals.

It’s important to weigh the risks of making dietary changes. Check with your doctor to make sure you don’t have any current health issues that may make a high protein diet a poor choice.

Is a high-protein, low-carb diet right for me?

Changing your way of eating should not be taken lightly. There are factors to consider to know if eating a low carb, high protein diet is right for you.

First, determine your body type and body composition. Then, define your goals for changing to your diet. This information can help determine the best way of eating for your individual needs.

As mentioned earlier, check with your doctor to make sure you aren’t risking your health. If you get the all clear and it makes sense for your body and goals, then it’s safe to make the change.

What foods are naturally high protein and low carb?

Finding foods that are naturally high protein and low carb can help keep you on track, especially with snacks. 

If you need some simple foods that satisfy your hunger and curb over indulging, consider some of these:

• Pumpkin seeds
• Shrimp
• Nut butters
• Cheese snacks (string cheese, Babybel, etc.)
• Pistachios
• Edamame
• Unsweetened peanut butter
• Sunflower seeds
• Canned sardines or tuna

Throwing a few of these in your gym bag or stashing them at your desk can keep your diet on point. Most nuts, seeds, seafood, and poultry are high in protein without many carbs. 

Experiment with your favorite ingredients to make satisfying and healthy low-carb, high-protein meals.

The Bottom Line

Choosing a high-protein, low-carb way of eating can help you build muscle and lose body fat. However, there are risks to eating too much protein or eating this way for long periods of time.

Any time you plan to switch your way of eating, it’s best to check with your doctor. You may have underlying health issues that make certain diets more risky than others.

Whether you’re bodybuilding or just looking to get fitter, a low-carb, high-protein diet can help achieve your goals. These recipes can help you stay on track and motivate you to come up with meals of your own.

Diet can only take you so far. If you really want to reach those fitness goals, you have to compliment these recipes with workouts. Speaking of which, you don’t get more high-protein, low-carb than our Vintage Brawn™ protein powder. It tastes great and will let you hit those high-protein requirements that you’re trying to meet.

Do you eat high-protein, low-carb meals? What are your favorites? Any tips for snack options and portable meal choices? We’d love it if you shared your success in the comments below.