10+ Low Fat High Protein Recipes for Delicious Healthy Meals

Eating healthy doesn’t have to mean sacrificing flavor. Low fat high protein recipes are a great way to enjoy meals that nourish your body while keeping calories in check. These recipes are designed to help you stay full and satisfied, making them perfect for anyone looking to eat better without feeling deprived.

With a variety of options, you can explore different ingredients and cooking methods that fit your lifestyle. You’ll find meals that are not only nutritious but also quick and easy to prepare, so you can enjoy delicious food every day. Embrace these tasty, healthy choices to support your wellness goals!

1) Grilled Sesame-Crusted Tuna

Grilled sesame-crusted tuna is a tasty and healthy dish. Tuna is high in protein and low in fat, making it a great choice for your diet. The sesame crust adds a delicious crunch and unique flavor.

To prepare, start with fresh tuna steaks. Marinate them briefly in a mix of soy sauce, lemon juice, and sesame oil. Then, coat the steaks in sesame seeds before grilling them.

Cook the tuna on a hot grill for about 2-3 minutes per side. You want the inside to remain pink for the best texture. Serve the tuna with a side salad or steamed veggies.

Ingredients

• 4 (6-ounce) tuna steaks
• 1/2 cup low-sodium soy sauce
• 2 tablespoons fresh lemon juice
• 1 teaspoon sesame oil
• 1 teaspoon ginger
• 1/4 cup sesame seeds

Cooking Instructions

1. In a bowl, mix the soy sauce, lemon juice, sesame oil, and ginger.
2. Marinate the tuna steaks in the mixture for 15-30 minutes.
3. Coat the marinated tuna in sesame seeds.
4. Preheat the grill to medium-high heat (about 375°F or 190°C).
5. Grill the tuna for 2-3 minutes on each side.
6. Remove from the grill and serve hot.

2) Crispy Baked Tilapia

Crispy Baked Tilapia is a healthy and delicious option for your meal. This dish is quick to prepare and cooks up in just 20 minutes. You can serve it with rice or a fresh salad for a complete meal.

To make it, season your tilapia fillets with salt, pepper, and your favorite spices. A sprinkle of lemon juice adds a fresh touch.

Bake the fillets in a preheated oven at 400°F (200°C) until they are flaky and golden.

Ingredients

• 4 tilapia fillets
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Optional: garlic powder or paprika for extra flavor

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Place the tilapia fillets on a baking sheet.
3. Drizzle with olive oil and lemon juice.
4. Season with salt, pepper, and optional spices.
5. Bake for 15-20 minutes or until the fish flakes easily with a fork.

3) White Chicken Chili

White chicken chili is a tasty and healthy option for a meal. It’s low in fat and high in protein, making it perfect for anyone looking to eat better.

You can use chicken breast as the main protein source. Many recipes suggest adding beans for extra fiber and nutrients. Customize the flavors with spices like cumin and cayenne pepper.

This dish can be prepared in a slow cooker or on the stove. It’s a great way to warm up on chilly nights while keeping things light.

Ingredients

• 1 lb (450 g) chicken breast
• 1 can (15 oz) white beans
• 1 cup (240 ml) chicken broth
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• 1/2 tsp cayenne pepper
• Salt and pepper to taste
• Optional: Nonfat Greek yogurt for serving

Cooking Instructions

1. In a slow cooker, add diced onions and garlic.
2. Place chicken breast on top and add beans and broth.
3. Season with cumin, cayenne, salt, and pepper.
4. Cook on low for 6-7 hours or high for 3-4 hours.
5. Shred the chicken and mix well before serving.

4) Lemon Tahini-Marinated Chicken

Lemon tahini-marinated chicken is a delicious and healthy choice for any meal. The tangy lemon combined with creamy tahini adds a rich flavor. This dish is also high in protein and low in fat.

To start, you’ll marinate chicken in a mix of tahini, lemon juice, garlic, and herbs. The marinade not only flavors the chicken but also helps keep it moist during cooking.

You can grill or bake the chicken at 375°F (190°C) for about 25-30 minutes or until cooked through. Serve it with your favorite side, like steamed vegetables or quinoa.

Ingredients

• 4 chicken breasts
• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh herbs (dill or parsley)

Cooking Instructions

1. In a bowl, mix tahini, lemon juice, garlic, salt, and pepper.
2. Coat the chicken with the marinade and refrigerate for at least 30 minutes.
3. Preheat your grill or oven to 375°F (190°C).
4. Cook the chicken for 25-30 minutes until fully cooked.
5. Serve with your favorite sides.

5) Steak and Vegetables Stir Fry

This steak and vegetables stir fry is quick and delicious. You can have it ready in about 30 minutes, making it perfect for a busy weeknight dinner.

Use lean cuts of steak to keep it low in fat. Combine tender beef with good-for-you veggies like bell peppers, broccoli, and carrots. This dish is colorful and satisfying.

You’ll love the tasty stir-fry sauce that ties everything together. It adds a savory flavor without too many calories.

Ingredients

• 1 lb (450 g) lean steak, sliced
• 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced

Cooking Instructions

1. Heat olive oil in a large skillet over medium-high heat (about 375°F or 190°C).
2. Add sliced steak and cook until browned, about 5-7 minutes.
3. Stir in garlic and ginger, cooking for another minute.
4. Add mixed vegetables and soy sauce, stirring to combine.
5. Cook for 3-5 minutes until vegetables are tender-crisp. Serve hot.

6) Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak Stuffed Peppers are a fun twist on the classic sandwich. Instead of bread, you use bell peppers to hold all the delicious ingredients. This dish is not only tasty but also low in fat and high in protein.

You’ll need thinly sliced steak, sautéed onions, and bell peppers. Top it off with melted cheese for extra flavor. The peppers add a nice crunch and sweetness to the meal.

These stuffed peppers are easy to make and perfect for any weeknight. You can prepare them in about 30 minutes, making them great for busy evenings.

Ingredients

• 4 large bell peppers
• 1 pound thinly sliced steak
• 1 onion, sliced
• 1 cup shredded cheese (your choice)
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds.
3. In a skillet, heat olive oil and sauté the onions until soft.
4. Add the sliced steak and cook until done.
5. Season with salt and pepper.
6. Fill each pepper with the steak mixture.
7. Top with cheese.
8. Bake for 20 minutes until the peppers are tender and cheese is melted.

7) Kale and Chickpea Toasts

Kale and chickpea toasts are a tasty and healthy option for any meal. They are packed with protein and rich in nutrients. This recipe is simple and quick to make.

To start, you will need fresh kale and canned chickpeas. The combination of these ingredients provides a satisfying and crunchy topping on your toast. You can add some olive oil and garlic for extra flavor.

These toasts make for a great lunch or snack option. You can easily prepare them in just a few minutes.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 8 cups chopped kale
• 2 cloves garlic, minced
• 1 cup rinsed no-salt-added canned chickpeas
• Bread slices for toasting

Cooking Instructions

1. Heat the olive oil in a pan over medium heat (350°F/175°C).
2. Add the minced garlic and sauté for 1 minute.
3. Add chopped kale and cook until wilted, about 3-4 minutes.
4. Stir in the chickpeas and cook until heated through.
5. Toast the bread slices.
6. Top the toast with the kale and chickpea mixture.

8) Bacon Cheeseburger Casserole

This Bacon Cheeseburger Casserole is a delicious and filling dish that’s perfect for a meal. It combines ground beef, bacon, and cheese for a hearty flavor. You can enjoy it without feeling guilty, as it can be made lower in fat.

You will need lean ground beef and cooked bacon. Eggs bind the ingredients together, creating a satisfying texture. This casserole works well for meal prep and can be reheated easily.

Try serving it with a side salad for a balanced meal. Your family will love this tasty twist on a classic cheeseburger!

Ingredients

• 2 pounds ground beef
• 1 pound cooked bacon, cut into pieces
• 8 large eggs
• 2 cloves garlic, minced
• ½ teaspoon onion powder
• 1 cup shredded cheese (cheddar or your choice)

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Cook the ground beef in a skillet until browned, then drain excess fat.
3. In a large bowl, mix ground beef, bacon, garlic, and onion powder.
4. In another bowl, whisk the eggs, then add them to the meat mixture.
5. Stir in the shredded cheese and mix well.
6. Pour the mixture into a baking dish and spread it evenly.
7. Bake for 25-30 minutes until the eggs are set and the top is golden.

9) Pressure-Cooker Penne with Meat Sauce

Pressure-cooker penne with meat sauce is a quick and satisfying meal. You can make it in under 30 minutes, perfect for busy nights. This recipe is packed with protein and flavor, making it a great choice for anyone looking to eat healthier.

You’ll use lean ground beef and mix it with your favorite pasta. The meat sauce is rich and hearty, and the penne cooks perfectly in the pressure cooker.

This dish is sure to become a family favorite. Serve it with a side of veggies for a balanced meal!

Ingredients

• 1 tablespoon olive oil
• 1 ½ pounds lean ground beef (90% lean)
• ¾ cup finely chopped onion
• 1 medium green pepper, chopped
• 12 ounces penne pasta
• 24 ounces marinara sauce
• 2 cups water
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in the pressure cooker.
2. Add ground beef, onion, and green pepper. Cook until the meat is browned.
3. Stir in marinara sauce, pasta, and water.
4. Close the lid and cook on high pressure for 4 minutes.
5. Quick release the pressure and stir well before serving.

10) Beef and Broccoli Stir Fry

Beef and broccoli stir fry is a quick and tasty dish that’s perfect for a healthy meal. You’ll love the combination of tender beef and fresh broccoli, all tossed in a flavorful sauce.

To make it, start with lean beef, such as flank steak or strips. This will keep the dish low in fat while providing a good amount of protein. Fresh broccoli adds essential vitamins and a nice crunch.

You can easily customize the sauce to match your taste. Common ingredients include soy sauce, garlic, and ginger for extra flavor.

Ingredients

• 1 pound flank steak or beef strips, thinly sliced
• 4 tablespoons sesame oil
• 5 cups fresh broccoli florets
• 1 tablespoon minced garlic
• 2 tablespoons soy sauce
• 1 tablespoon minced ginger

Cooking Instructions

1. Heat sesame oil in a hot skillet over medium-high heat.
2. Add beef and cook until browned.
3. Stir in garlic and ginger; cook for 1 minute.
4. Add broccoli and soy sauce, stir until heated through.
5. Serve hot!