Eating meals that are low in carbs and fat, yet high in protein, is ideal for building muscle, managing weight, and staying energized.
These 15 low carb low fat high protein recipes provide balanced nutrition without sacrificing flavor.
From lean chicken and fish dishes to vegetarian protein-packed options, each recipe is designed to fuel your body while keeping calories and carbs in check.
Whether you’re meal prepping, following a fitness plan, or simply seeking healthier options, these recipes make it easy to eat clean, stay full, and enjoy delicious meals every day.
15 Easy Low Carb Low Fat High Protein Recipes for Every Meal
Low carb, low fat, high protein meals can be both satisfying and flavorful.
These 15 recipes offer a variety of options for breakfast, lunch, dinner, and snacks.
Each dish is designed to support muscle growth, weight management, and overall wellness.
Experiment with herbs, spices, and lean protein sources to customize your meals.
These recipes prove that nutritious meals don’t have to be bland or boring.
Enjoy delicious, high-protein dishes that fuel your body and fit your healthy lifestyle.
Grilled Lemon Herb Chicken
Grilled Lemon Herb Chicken is juicy, flavorful, and high in protein while being low in carbs and fat.
It’s perfect for a light, healthy meal that keeps you satisfied and energized throughout the day.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 tbsp lemon juice
- 1 tsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- In a bowl, combine lemon juice, olive oil, garlic powder, oregano, salt, and pepper.
- Place chicken breasts in the marinade and refrigerate for at least 30 minutes.
- Preheat grill or grill pan over medium-high heat.
- Grill chicken for 6–7 minutes per side, or until internal temperature reaches 165°F (74°C).
- Remove from grill and let rest for 5 minutes before slicing.
- Serve hot with a side of steamed vegetables or a fresh salad.
This grilled lemon herb chicken is tender, flavorful, and packed with protein.
It’s perfect for a low-carb, low-fat, high-protein lunch or dinner.
Turkey and Zucchini Stir-Fry
Turkey and Zucchini Stir-Fry is a savory, protein-rich, low-fat, and low-carb meal.
It’s packed with lean protein and fresh vegetables for a satisfying, nutrient-dense dish.
Ingredients
- 1 cup ground turkey (lean)
- 1 cup zucchini, sliced
- ½ cup bell peppers, sliced
- 1 tsp olive oil
- 1 tsp garlic, minced
- Salt and pepper to taste
- Optional: 1 tsp low-sodium soy sauce
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add garlic and sauté for 1 minute until fragrant.
- Add ground turkey and cook for 5–6 minutes until fully browned.
- Add zucchini and bell peppers, stir-frying for 4–5 minutes until tender-crisp.
- Season with salt, pepper, and optional soy sauce.
- Remove from heat and serve immediately.
This turkey and zucchini stir-fry is light, flavorful, and protein-packed.
It’s perfect for a quick, low-carb, low-fat, high-protein meal.
Baked Cod with Garlic and Herbs
Baked Cod with Garlic and Herbs is tender, flaky, and high in protein while being low in carbs and fat.
It’s a simple, flavorful dish that’s perfect for healthy dinners.
Ingredients
- 2 cod fillets (4 oz each)
- 1 tsp olive oil
- 1 tsp garlic, minced
- 1 tsp fresh parsley, chopped
- Salt and pepper to taste
- ½ lemon, sliced
Instructions
- Preheat oven to 400°F (200°C).
- Place cod fillets on a baking sheet lined with parchment paper.
- Drizzle with olive oil and sprinkle with minced garlic, parsley, salt, and pepper.
- Place lemon slices on top of each fillet.
- Bake for 12–15 minutes until fish is opaque and flakes easily with a fork.
- Serve hot with a side of steamed broccoli or asparagus.
This baked cod with garlic and herbs is delicate, flavorful, and high in protein.
It’s perfect for a low-carb, low-fat, high-protein dinner option.
Egg White Veggie Scramble
Egg White Veggie Scramble is fluffy, savory, and packed with protein while being low in fat and carbs.
It’s ideal for a nutritious breakfast or light meal that keeps you full.
Ingredients
- 4 egg whites
- ½ cup spinach, chopped
- ½ cup mushrooms, sliced
- ½ small tomato, diced
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add mushrooms and sauté for 3–4 minutes until tender.
- Add spinach and tomatoes, cooking for 2–3 minutes until spinach is wilted.
- Pour in egg whites and cook, stirring gently, for 3–4 minutes until fully set.
- Season with salt and pepper.
- Serve hot, optionally garnished with fresh herbs.
This egg white veggie scramble is light, filling, and high in protein.
It’s perfect for a low-carb, low-fat, high-protein breakfast or brunch.
Grilled Tofu with Steamed Vegetables
Grilled Tofu with Steamed Vegetables is plant-based, protein-rich, and naturally low in fat and carbs.
It’s a flavorful, nutrient-dense meal perfect for lunch or dinner.
Ingredients
- 1 block firm tofu, 8 oz, pressed
- 1 tsp olive oil
- 1 tsp soy sauce (low sodium)
- 1 cup broccoli florets
- ½ cup sliced carrots
- Salt, pepper, and paprika to taste
Instructions
- Preheat grill or grill pan over medium heat.
- Slice tofu into ½-inch thick pieces and brush lightly with olive oil and soy sauce.
- Grill tofu for 4–5 minutes per side until golden brown grill marks appear.
- Steam broccoli and carrots until tender-crisp, about 4–5 minutes.
- Season vegetables with salt, pepper, and paprika.
- Serve grilled tofu alongside steamed vegetables.
This grilled tofu with steamed vegetables is flavorful, satisfying, and high in protein.
It’s perfect for a low-carb, low-fat, high-protein meal that’s nutritious and light
Spicy Grilled Shrimp
Spicy Grilled Shrimp is juicy, flavorful, and packed with protein while remaining low in carbs and fat.
It’s perfect for a quick, healthy, and satisfying lunch or dinner.
Ingredients
- 12 large shrimp, peeled and deveined
- 1 tsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp cayenne pepper
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- In a bowl, combine olive oil, paprika, garlic powder, cayenne pepper, salt, and pepper.
- Toss shrimp in the spice mixture until evenly coated.
- Preheat grill or grill pan over medium-high heat.
- Grill shrimp for 2–3 minutes per side until pink and cooked through.
- Remove from grill and let rest for 1–2 minutes.
- Serve immediately with lemon wedges.
This spicy grilled shrimp is flavorful, light, and protein-packed.
It’s perfect for a low-carb, low-fat, high-protein meal.
Turkey Meatball Skillet
Turkey Meatball Skillet is savory, high in protein, and naturally low in fat and carbs.
It’s perfect for a healthy, hearty dinner or meal prep option.
Ingredients
- 1 lb lean ground turkey
- 1 egg white
- ¼ cup almond flour
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
- 1 cup diced zucchini
Instructions
- Preheat oven to 375°F (190°C).
- In a bowl, combine ground turkey, egg white, almond flour, garlic powder, oregano, salt, and pepper.
- Form mixture into small meatballs, about 1 inch in diameter.
- Heat a nonstick skillet over medium heat and lightly spray with cooking spray.
- Place meatballs in skillet and cook for 2–3 minutes per side until browned.
- Transfer meatballs to a baking dish and add diced zucchini.
- Bake for 15–20 minutes until meatballs are fully cooked.
- Serve hot, garnished with fresh parsley if desired.
This turkey meatball skillet is hearty, flavorful, and protein-rich.
It’s perfect for a low-carb, low-fat, high-protein meal.
Chicken and Broccoli Stir-Fry
Chicken and Broccoli Stir-Fry is light, protein-packed, and low in fat and carbs.
It’s a flavorful, quick meal perfect for lunch or dinner.
Ingredients
- 1 cup cooked chicken breast, diced
- 1 cup broccoli florets
- ½ small onion, sliced
- 1 tsp olive oil
- 1 tsp garlic, minced
- Salt, pepper, and paprika to taste
- Optional: 1 tsp low-sodium soy sauce
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add minced garlic and sliced onion, sauté for 2–3 minutes until fragrant.
- Add broccoli florets and cook for 4–5 minutes until tender-crisp.
- Add diced chicken and stir well to combine.
- Season with salt, pepper, paprika, and optional soy sauce.
- Cook for another 2–3 minutes until heated through.
- Serve immediately for a nutritious, high-protein meal.
This chicken and broccoli stir-fry is flavorful, light, and packed with protein.
It’s perfect for a low-carb, low-fat, high-protein dinner.
Egg White and Veggie Frittata
Egg White and Veggie Frittata is fluffy, savory, and protein-rich while being low in carbs and fat.
It’s ideal for a healthy breakfast, brunch, or light dinner.
Ingredients
- 6 egg whites
- ½ cup spinach, chopped
- ½ cup bell peppers, diced
- ¼ cup mushrooms, sliced
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
- Preheat oven to 350°F (175°C).
- Heat olive oil in an oven-safe skillet over medium heat.
- Add mushrooms and bell peppers, sautéing for 3–4 minutes until tender.
- Add chopped spinach and cook for 1–2 minutes until wilted.
- Pour egg whites over vegetables and stir gently.
- Cook on the stovetop for 2–3 minutes until edges start to set.
- Transfer skillet to oven and bake for 10–12 minutes until frittata is fully set.
- Remove from oven, slice, and serve hot.
This egg white and veggie frittata is light, nutritious, and high in protein.
It’s perfect for a low-carb, low-fat, high-protein breakfast or brunch.
Grilled Salmon with Asparagus
Grilled Salmon with Asparagus is tender, flavorful, and high in protein while being low in carbs and fat.
It’s perfect for a healthy, satisfying dinner that’s quick and easy to prepare.
Ingredients
- 2 salmon fillets (4 oz each)
- 1 tsp olive oil
- Salt, pepper, and paprika to taste
- 1 cup asparagus spears, trimmed
- Lemon wedges for serving
Instructions
- Preheat grill or grill pan over medium heat.
- Brush salmon fillets lightly with olive oil and season with salt, pepper, and paprika.
- Place salmon on the grill and cook for 4–5 minutes per side until cooked through.
- Meanwhile, steam or grill asparagus until tender-crisp, about 4–5 minutes.
- Serve salmon with asparagus and lemon wedges on the side.
This grilled salmon with asparagus is light, flavorful, and packed with protein.
It’s perfect for a low-carb, low-fat, high-protein dinner option
Tuna Salad Lettuce Wraps
Tuna Salad Lettuce Wraps are light, refreshing, and packed with protein while being low in carbs and fat.
They’re perfect for a quick lunch or a healthy snack.
Ingredients
- 1 can tuna in water, drained
- 2 tbsp plain Greek yogurt
- 1 tsp Dijon mustard
- ½ celery stalk, finely chopped
- Salt and pepper to taste
- 4 large lettuce leaves
- Optional: lemon juice or fresh herbs
Instructions
- In a bowl, combine tuna, Greek yogurt, Dijon mustard, chopped celery, salt, and pepper.
- Mix well until all ingredients are evenly incorporated.
- Wash and pat dry lettuce leaves.
- Spoon the tuna mixture onto each lettuce leaf.
- Roll the leaves gently to form wraps.
- Garnish with a squeeze of lemon juice or fresh herbs if desired.
- Serve immediately or refrigerate for up to 2 hours.
These tuna salad lettuce wraps are light, protein-packed, and flavorful.
They’re perfect for a low-carb, low-fat, high-protein meal or snack.
Chicken Zucchini Noodles
Chicken Zucchini Noodles are a savory, high-protein, low-carb, and low-fat meal.
They’re perfect for a light, satisfying lunch or dinner.
Ingredients
- 1 cup cooked chicken breast, sliced
- 1 medium zucchini, spiralized
- 1 tsp olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
- Optional: red pepper flakes or fresh basil
Instructions
- Heat olive oil in a skillet over medium heat.
- Add minced garlic and sauté for 1–2 minutes until fragrant.
- Add sliced chicken and cook for 2–3 minutes until heated through.
- Add spiralized zucchini noodles and toss gently for 2–3 minutes.
- Season with salt, pepper, and optional red pepper flakes or basil.
- Remove from heat and serve immediately.
These chicken zucchini noodles are light, flavorful, and high in protein.
They’re perfect for a low-carb, low-fat, high-protein lunch or dinner.
Egg White Turkey Breakfast Muffins
Egg White Turkey Breakfast Muffins are savory, protein-rich, and low in carbs and fat.
They’re ideal for a convenient grab-and-go breakfast or meal prep.
Ingredients
- 4 egg whites
- ½ cup cooked ground turkey (lean)
- ¼ cup chopped spinach
- ¼ cup diced bell peppers
- Salt and pepper to taste
- Nonstick cooking spray or muffin liners
Instructions
- Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
- In a bowl, whisk egg whites with salt and pepper.
- Fold in cooked turkey, chopped spinach, and bell peppers.
- Pour mixture evenly into muffin tin cups, filling about ¾ full.
- Bake for 20–25 minutes until muffins are set and lightly golden.
- Allow muffins to cool slightly before removing from tin.
- Serve warm or store in the refrigerator for up to 3 days.
These egg white turkey breakfast muffins are convenient, protein-packed, and flavorful.
They’re perfect for a low-carb, low-fat, high-protein start to your day.
Shrimp and Veggie Stir-Fry
Shrimp and Veggie Stir-Fry is light, high in protein, and naturally low in carbs and fat.
It’s perfect for a quick, healthy lunch or dinner.
Ingredients
- 12 large shrimp, peeled and deveined
- 1 cup broccoli florets
- ½ cup bell peppers, sliced
- 1 tsp olive oil
- 1 tsp garlic, minced
- Salt, pepper, and paprika to taste
- Optional: 1 tsp low-sodium soy sauce
Instructions
- Heat olive oil in a nonstick skillet over medium heat.
- Add minced garlic and sauté for 1–2 minutes until fragrant.
- Add shrimp and cook for 2–3 minutes per side until pink and opaque.
- Add broccoli and bell peppers and stir-fry for 4–5 minutes until vegetables are tender-crisp.
- Season with salt, pepper, paprika, and optional soy sauce.
- Remove from heat and serve immediately.
This shrimp and veggie stir-fry is light, flavorful, and protein-rich.
It’s perfect for a low-carb, low-fat, high-protein meal.
Protein Pancakes (Egg White and Cottage Cheese)
Protein Pancakes are fluffy, low in carbs and fat, and packed with protein.
They’re perfect for a nutritious breakfast that keeps you full and satisfied.
Ingredients
- 4 egg whites
- ½ cup low-fat cottage cheese
- 2 tbsp almond flour
- 1 tsp vanilla extract
- 1 tsp baking powder
- Optional: low-carb sweetener or berries
Instructions
- In a blender, combine egg whites, cottage cheese, almond flour, vanilla extract, and baking powder.
- Blend until smooth and well combined.
- Preheat a nonstick skillet over medium heat.
- Pour small portions of batter onto the skillet to form pancakes.
- Cook for 2–3 minutes until bubbles form on the surface, then flip and cook for another 2 minutes.
- Serve hot with berries or a drizzle of low-carb syrup if desired.
These protein pancakes are light, fluffy, and high in protein.
They’re perfect for a low-carb, low-fat, high-protein breakfast or brunch.
