13 Recipes High In Protein, Low In Fat


By: , SparkPeople Blogger
  :  33 comments   :  1,010,410 Views

Are you tired of eating plain, boring chicken breast every night for dinner, or are you having a hard time eating enough protein to meet you daily needs? Studies suggest that eating protein helps you feel fuller for longer and keeps your body's systems function properly. At the same time, many high protein recipes are also loaded with saturated fat and cholesterol that work against your efforts to stay healthy. A health and balanced diet requires 10-35% protein. That's an average of 50-175 grams daily. To find the right balance of protein and fat follow these suggestions:
  • Grill, bake, poach or broil your food to limit fat.
  • Select nonfat or low fat dairy options.
  • Use egg whites in place of the whole egg.
  • Select lean meats and trim the fat and skin before cooking. 
Prepare these high protein, low fat recipes to help you stay on track and satisfied.

Healthy Chicken Vegetable Casserole

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!

CALORIES: 320.6  |  FAT: 8.9g  |  PROTEIN: 27.9g  |  CARBS: 36.1g  |  FIBER: 8.8g

Grilled BBQ Chicken Flatbreads

This recipe was created for kids, but adults will crave a slice, too. I like to add hot pepper rings for the grown-ups!

CALORIES: 223.9  |  FAT: 3.9g  |  PROTEIN: 26.2g  |  CARBS: 21.4g  |  FIBER: 2.9g

Mexican Chicken and Rice Casserole

This is a family favorite!

CALORIES: 268.9  |  FAT: 4.9g  |  PROTEIN: 34.6g  |  CARBS: 19.3g  |  FIBER: 3.8g

Vegan Chili

An easy meat and dairy free meal.

CALORIES: 348.2  | FAT: 3 g |  PROTEIN: 56.9 g |  CARBS: 44.7 g | FIBER: 18.6 g

Cottage Cheese, Spinach, and Tomato Omelet

Great option to prepare ahead and enjoy for dinner or breakfast.

CALORIES: 345.6 | FAT: 2.2 g  | PROTEIN: 59.2 g |  CARBS: 13.9 g  | FIBER: 2.5 g

Chicken & Rice with White Beans Soup

This soup is packed with nutrition and is simple to prepare.

CALORIES: 105.1 |  FAT: 0.7 g |  PROTEIN: 80.2 g |  CARBS: 31.7 g |  FIBER: 3.2 g

Authentic Fresh Mexican Tuna Salad

This is essentially pico de gallo mixed with tuna.

CALORIES: 308.8 |  FAT: 2.5 g |  PROTEIN: 53.7 g |  CARBS: 18.5 g |  FIBER: 4.3 g

Mediterranean Baked Fish

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.

CALORIES: 225.5  |  FAT: 4.4g  |  PROTEIN: 29.4g  |  CARBS: 17.3g  |  FIBER: 2.5g

Moroccan Chicken & Lentils

Quick, tasty crock pot recipe ready for something with the seasoning to match a take-out craving, but with none of the effort or fat!

CALORIES: 355  |  FAT: 2.6g  |  PROTEIN: 49.4g  |  CARBS: 32.9g  |  FIBER: 16.1g

Buttermilk Marinated Chicken Breasts

CALORIES: 282.8 | FAT: 3.2 g | PROTEIN: 55.6 g  | CARBS: 3.9 g | FIBER: 0.1 g

Tuna and White Bean Salad

A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.

CALORIES: 219.1 |  FAT: 4.1 g | PROTEIN: 27.6 g | CARBS: 20.4 g  | FIBER: 6.1 g

Turkey Meatloaf

This is a fast, easy, and flavorful rendition of a favored food - meat loaf. Serve with a side of steamed broccoli, green beans or mixed veggies.

CALORIES: 220.6  | FAT: 2.7 g | PROTEIN: 28.5 g  | CARBS: 13.3 g  | FIBER: 0.4 g

20 Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

CALORIES: 255.4 |  FAT: 4.5 g |  PROTEIN: 33.3 g |  CARBS: 20.7 g | FIBER: 4.3 g
More from SparkPeople:
How do you make sure you are eating enough protein every day? What is your favorite high in protein, low in fat recipe?
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    Are you bored with plain chicken... well guess what we can dress it up for you. I I guess it is labelled high protein low fat.
    For fellow member who also bemoaned chicken and more chicken I hear you loud and clear.
    It seems we need to ask for a page of recipes with high protein (leave off the low fat bit) so we know a variety of foods we can choose from that may also better fit our budget.
    Remember there are people on this site not needing to reduce their fat content so please cater for them too.
    I need more protein and just about everything else too but finding the food my stomach will tolerate in sufficient quantity is indeed a challenge I am finding. I came here with high hopes and leave deflated.
    - 1/29/2017   7:54:01 AM
  • 32
    OMG these actually look and sound appealing. What a nice change from the usual eat this/not that type of approach. Thanks so much - 1/22/2017   1:38:19 PM
  • 31
    I'm going to make the Chicken Barbeque Flatbreads for the Super Bowl. That's a day for "fun" foods and this one looks both fun and nutritious! - 2/2/2016   9:01:35 AM
    These all look so delicious! I think I'll have to try the grilled BBQ chicken flatbread recipe. I've been more conscious of my health recently, so being more careful with what I eat makes a huge difference. Thanks for sharing :) www.islandmediquip.com - 9/11/2015   12:40:03 PM
  • 29
    Thanks, they all looked so good. - 4/18/2015   9:36:53 PM
    For Joy73YL - click on the link - vegetarian protein resources and information at the end of the article under - more from spark people - the information I found there was amazing. - 3/17/2015   7:32:33 PM
  • 27
    I was looking for Plant Base ideas. - 3/17/2015   6:29:11 PM
  • 26
    They all sound great. Cant wait to try them. I am a big redmeat eater so its very hard for me to change over, but a necessity so i will. Thank you. - 3/17/2015   6:56:58 AM
  • 25
    I was looking for more vegan options. Plant protein is still protein. - 1/20/2015   8:41:55 AM
    Can be a little confusing when SP runs articles on eating the whole egg (yolk and all) and then gives recipes that suggest limiting the egg to just the whites! Some tips on how to substitute some of the recipes to make them vegan recipes may be useful too! - 11/4/2014   3:21:25 AM
    I am going to take out the tuna and add chicken. Im not a tuna fan!
    - 8/11/2014   3:57:15 PM
  • 22
    Any simple just a few ingredient meals WITHOUT cooking? I am not a chef who cooks meals. Cottage cheese, Grape Nuts, protein powder, & milk is as complex as I get. KISS! - 8/11/2014   5:36:48 AM
  • 21
    Saved! I love low calorie recipes! Thank you! - 5/4/2014   6:15:44 AM
  • 20
    The tuna and white bean salad looks soo delicious. Can anyone think of anything that could replace the cucumbers? I love cucumbers but they give me horrible heartburn. Thanks in advance! - 3/11/2014   3:06:33 PM
  • 19
    These , most of them , sound like I would enjoy them, I hope I can find them when I return later. Thumbs up !!! - 1/19/2014   3:56:01 PM
    We are getting snow today so the casserole recipes are definitely on the to-do list for the weekend. - 10/18/2013   11:45:15 AM
    Are these protein figures for 1 portion or the whole recipe? I make some of these things (not many as a vegetarian there aren't many options here) - like the vegan chili, but when I put it in the tracker its no where near that high in protein per serving. - 10/2/2013   3:49:15 AM
    I am saving this, my daily tracker always seems to fall short on protein. I think I am a "passive vegetarian"! I am not a huge lover of meat, and this gives me great alternatives I do like but had not thought of before!!!! - 1/24/2013   6:56:14 PM
    I definitely will try some of the recipes. BUT how on earth can the Chicken & Rice with White Beans Soup be only 105 calories per serving. It just does not seem right at all.
    The chicken rice casserole and the omelet look like they will be first to make for me. - 1/18/2013   12:23:53 PM
  • 14
    Some interesting suggestions - thank you - 1/17/2013   3:58:49 PM
  • 13
    The soup looks good, but it is mathematically impossible for a bowl of soup with 105 calories to have 80 grams of protein and 30 grams of carbs. - 1/17/2013   9:09:29 AM
  • 12
    Yum! Great ideas thanks! - 1/17/2013   8:40:59 AM
  • 11
    More vegan please! - 1/16/2013   10:35:44 PM
  • 10
    I'm looking forward to trying the Cottage Cheese, Spinach, and Tomato Omelet. I do need to get more protein everyday. - 1/16/2013   10:17:08 PM
    My own recipe: 1.four to six egg whites, 2.combination of vegetables-onion, tomato, red, yellow, green bell papers, french beans, spinach, carrots and any other vegetables of one's choice. 3.Cook vegetables in microwave pan with water for 8 to 10 minutes.4.Prepare seasoning with 2 tea spoons of veg oil, heat the oil on gas, when starts boiling add mustered seed, ajwain, cumin seeds, turmeric powder, cuts of green chilli as per taste. pour seaoning on boiled vegetables, add salt to taste. 5. Beat egg whites and pour it over cooked vegetables. 6.Put pan in microwave for 2-3 minutes. Your breakfast, lunch or dinner is ready. Eat this combination. Eat fruits. I have been eating this recipe for more than six months and it has helped me lose 5 kilo's (11 pounds), keep diabetes under control at my age of 76 - 1/16/2013   8:55:11 PM
  • 8
    Nice recipes but I wish they would do more protein packed vegan recipes. - 1/16/2013   4:33:17 PM
  • 7
    UGH. chicken, chicken,chicken..... - 1/16/2013   11:57:01 AM
  • 6
    great ideas, thanks! just what I needed.. I am a carb-eater... I always struggle with my proteins! - 1/16/2013   2:42:27 AM
  • 5
    Thanks for the great ideas! I struggle with protein sometimes and finding the right combo of protein to fat is challenging sometimes. - 1/16/2013   12:01:32 AM
  • 4
    I Needed This List Of Recipes! I've Been Falling Short On Protein. I Like Eating Pollock Fish Filets Just Baked In The Oven With Bell Peppers And Red Pepper, Garlic, Onion And Basil Spices. Now I'm Going To Turn All That Around! That Grilled BBQ Chicken Flatbread Looks Really Tasty! Thank You! :))) - 1/15/2013   10:24:34 PM
  • 3
    Me too! They all look and sound so yummy! I can't wait to try the Moroccan Chicken and Lentils! - 1/15/2013   9:40:50 PM
  • 2
    I plan on trying these recipes. Thanks for the new ideas. - 1/15/2013   9:25:49 PM
  • 1
    great ways to change up plain old protein! - 1/15/2013   7:16:26 PM

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