24 High-Protein and Low-Fat Recipes
We are all confused about low-fat and high-protein dishes to eat and make. Honestly, there are few options since a high-protein diet usually includes meat with high-fat content. Other options for high-protein ingredients are beans, lentils, and poultry.
Understanding the combination of ingredients and nutritional values, it is not that hard to create a flavorsome dish that will make you dance in bliss and fall into the low-fat and high-protein category. Therefore, we have narrowed down a few perfect dishes for you.
This list includes sweet and savory breakfast items, snacks, lunch, dinner, and even dessert to quench your sweet tooth. These water-mouthing recipes will help you create the best menu for the day, giving you a delicious food experience! So why wait? Let us take a look at it!
Protein Muffins
Protein muffins are one of the best breakfast options. We love how the muffins have the source of protein from the flax seed and bananas; the best part is they have just 1 g of fat in each serving.
The recipe is easy to make; just process the ingredients in a blender, dump the batter into the muffin tins, and bake. Even though these muffins are all-vegan, they will still become your morning favorites for everyone.
Stuffed Bagel Balls
Mini bagel balls stuffed with cream cheese are perfect for breakfast and mid-day snacking. This recipe requires no yeast, proofing time, or boiling the dough balls.
The recipe is easy to make; just process the ingredients in a blender, dump the batter into the muffin tins, and bake. Even though these muffins are all-vegan, they will still become your morning favorites for everyone.
Shrikhand
Shrikand is sweet curd from India, often eaten as a dessert or even for dessert. It is like Greek yogurt with nuts, rose water, and saffron. Honestly, it tastes so delicious and decadent.
This 5-minute recipe is so easy to make, and you can easily customize it with nuts of choice. Furthermore, each serving has about 2 g of fat, and 12 g of protein, so feel free to satisfy your sweet tooth with it.
Tuna Cake
The tiny crispy Tuna cakes are super delicious and easy to make. We love how little they are, and the best part is they can be made for many times of the day.
The recipe also includes lemon aioli sauce, bursting with freshness and flavors. Moreover, 2 tuna cakes per serving have about 13 percent fat and 17 percent protein. We think it can still be a delicious entry for the list!
Slow-Cooker Clam Chowder
If you want a hearty soup, clam chowder is a must-try. It is warm, creamy, and so flavorful that you will keep coming back for more. And the plus point is it’s easy to make, especially on a busy day.
Just dump all ingredients in a slow cooker and let it cook for a few hours. And don’t worry about the fat content in this recipe; for 1 1/3 serving per person, the fat is just about 2.3 g, while protein is about 23 g.
Chicken Fajita Soup
This easy chicken fajita crockpot soup is simple, high in protein, and has as less as 3 g fat per serving. The recipe calls for gathering a handful of ingredients in a crockpot and simmering them for hours until everything is well combined into deliciousness.
It is a perfect dish for the shivering winter nights or a diet too!
Crispy Baked Teriyaki Tofu
The crispy tofu can be a perfect snack or used as a noodle or rice dish component. It has all the elements that we love, the crisp exterior and soft succulent interior that is further smothered in the rich flavors of teriyaki. In short, it is a flavorsome dish with almost 13 g of protein and 6 g of fat.
Chicken and Vegetable Diet Soup
Here is another chicken soup recipe that will not disappoint you. This recipe is inspired by the famous Atkins diet and has good protein content.
It is tasty and can help you lose weight and gain energy without compromising taste. We love how rich it is with potatoes, carrots, celery, and chicken. Absolutely delicious.
Lemon Garlic Baked Cod
The lemony and garlicky cod melts in your mouth with its delicious flaky texture. It is easy to bake and just needs lemon, garlic, herbs, and a little seasoning to make.
We love how it is perfect for summery lunches and tastes lovely over asparagus, rich, and even on a salad or on its own. Every serving has 7 g of fat and 21 g of protein, which is perfect for a low-fat and high-protein diet!
Greek Yogurt-Marinated Chicken with Zucchini Noodles
This recipe has a special place in our hearts since it is so satisfying, rich, and bursting with flavors. The chicken marinated in yogurt along with lemon and chia seeds is baked into this juicy delicious.
When served over zoodles, it is a healthy and delicious dinner for sure. We love how simple the dish is, and the fat content is about 8 g with 40 g of protein; it’s a win-win dish!
Cilantro Lime Tilapia
This fish dish has a flaky Tilapia fish smothered with tangy lime and herby cilantro. We love how it is served over the fluffy couscous.
Overall, the dish is low in calories and has a high protein component with less than 4 g of fat. Due to its simplicity and freshness, we found it perfect for summer lunches and dinners.
Bodybuilding Mac & Cheese
Whenever you have an idea of Mac and cheese in a low-fat diet, you will be turned down by the fat content. But not with this mac and cheese; it has 7.7 g of fat and 28 g of protein per serving.
You will also be surprised to know how creamy and cheesy just like the usual mac and cheese. The secret of making this mac and cheese is the Greek yogurt, cheddar, and parmesan cheese. These ingredients combine to give the best alternative that is healthy and low in fat. It is a must-to-try recipe on our list.
Southwest Shrimp Black Bean Salad
This 30-minute recipe of salad is so delicious and perfect for busy people. We love the tangy and spicy shrimp over the bed of rice, black beans, and corn.
It is super savory, with just 3 g of fat and 20 g of protein. Overall, it is a yummy dish to serve at BBQ parties.
White Bean Chicken Soup
We honestly never had this flavorsome soup till now. This white bean and chicken soup has spiciness from jalapenos, garlic, and tanginess from the lemon. And the fresh, herby taste from the dill.
This modern take on the delicious and classic chicken soup makes this soup superior and satisfying. Now let us talk about the nutritional values; this soup has just 6 g of fats and 24 g of protein per serving, making it ideal for everyone!
Buffalo Chicken Spaghetti Squash Casserole
The Buffalo Chicken Spaghetti Squash Casserole is the perfect high-protein and low-fat dish for weekend dinners. It is so satisfying with the spicy buffalo flavor mingling with sweet and savory spaghetti squash.
In short, you will find yourself coming back for more because of the mouth-watering, satisfying taste you get from the casserole!
Cast Iron Skillet Pizza with Greek Yogurt Pizza Dough
This quick pizza recipe is not just a winner for the high-protein and low-fat eaters but also for everyone. This special recipe has just 2 ingredient pizza dough that is chewy and crusty.
Topped with your favorite topping, this pizza is made in cast iron and has a delicious, smoky, crusty taste. We absolutely loved it and are sure it will become the best homemade pizza you have ever made!
High Protein Mushroom Swiss Pasta Bake
The Mushroom Swiss Pasta bake has the deliciousness of mushroom, cheesiness, and saltiness from Gruyere cheese and a little non-traditional pasta choice. And we are talking about chickpea pasta.
Chickpea generally has high protein content, and making a portion of pasta out of it is genius. Thus, this bake may have fewer ingredients but is so rich in protein and taste too!
Easy Homemade Beef Chili
The easy beef chili is a heart and warm dish that will brighten your winter night with ultimate comfort. It has all the ingredients that make the perfect chili, the lean cut of beef that is ground. Since we are on the low-fat side, beans, tomatoes, and delicious and savory chili spices.
Indeed, it is a perfect recipe for weekend nights and is absolutely loved by the entire family. Moreover, meat and beans make high in protein too; don’t worry about that too.
Crockpot Chicken Taco Soup
The crockpot taco soup is one of the ultimate comfort soups that will become your favorite too. The soup has all the taco seasoning with chicken, beans, and corn. We love how easy it is to make, gather the ingredients for the soup in the crockpot, and let it cook.
Indeed a perfect and delicious recipe for all busy parents and people. Nutritional value-wise, the fat content is just 3 g per serving while the dish has 17 g of protein, which is 37 percent of the protein in the entire dish.
Beef and Bok Choy Stir Fry
We are big fans of Asian stir fry, and here we are with the best high-protein Beef and Bok Choy Stir fry. The taste of the dish make seems complex, but it is pretty easy to make.
All you need is a lean beef cut, Bok Choy, a few condiments, and seasoning, and you are good to go. This recipe requires minimum preparation and 15 minutes of cooking time. Indeed, a perfect recipe!
Healthy Moroccan Chickpea Stew
This easy Moroccan chickpea stew is easy to cook and packed with flavors. It is warm and has a richness from the chickpeas and tomatoes. We love how this stew goes with white rice, quinoa, or just as it is.
The protein content of the stew is 22 percent, and it has only 9 percent of fat per serving; thus, it is a tasty stew idea to try! This easy Moroccan chickpea stew is easy to cook and packed with flavors. It is warm and has a richness from the chickpeas and tomatoes.
We love how this stew goes with white rice, quinoa, or just as it is. The protein content of the stew is 22 percent, and it has only 9 percent of fat per serving; thus, it is a tasty stew idea to try!
Whipped Cottage Cheese Dessert
This destructed version of cheesecake is more like the answer to the cheesecake lover’s prayers. The cottage cheese is whipped with sweetener until silky smooth and topped with your favorite cheesecake topping.
We love this quick two-ingredient recipe, especially when you have that burning sweet tooth. One cup serving has 5 g of fat, and 12 g of protein, so feel free to enjoy!
High Protein Brownie
If you are looking for a quick fix for that annoying sweet tooth, this 5 ingredients microwavable brownie is right for you. It is decadent, chocolatey, and full of protein.
We will be served to know that using untraditional brownie ingredients can make something this delicious and sweet. In short, we found this recipe clever and easy to make in general. Again, this is a must-try recipe on our list!
Cheesecake Bites
Who says you can’t have a delicious, decadent dessert on a low-fat diet? Well, it is absolutely possible to have cheesecake bites, and believe us when we say an excellent cheesecake can cure anything.
And these cheesecake bites have it all, the crunchy base with smooth and decadent ricotta filling. And you would not believe that each serving has 4 g of fat. It is just perfect!
Conclusion
High protein food has always opened the option for meats, but we have fewer options, especially with the low-fat condition. Therefore we have compiled this list of delicious breakfasts, lunches, dinners, snacks, and even desserts.
All of these dishes can be used in your diet for weight loss, muscle mass development, and a regular healthy diet. Do try them and let us know which one is your favorite! Enjoy!
About the Author
Camellia Jones is an editor at Twigs Cafe. She rounds up all the delicious food from the web for specific diets. She likes to spend the rest of her time with her children.
