13 Recipes That Are High in Protein and Low in Fat

By , SparkPeople Blogger
Are you tired of eating plain, boring chicken breasts every night for dinner, or are you having a hard time packing in enough protein to meet your daily needs? Studies suggest that eating protein helps you feel fuller for longer and keeps your body's systems functioning properly. However, many high-protein recipes are also loaded with saturated fat and cholesterol that work against your efforts to stay healthy.

A healthy and balanced diet requires 10 to 35 percent protein. That's an average of 50 to 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 non-fat 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.

1. Healthy Chicken Vegetable CasseroleTry this inexpensive and fresh version of a chicken casseroleno need for processed soups or sauces!
CALORIES: 320.6  |  FAT: 8.9g  |  PROTEIN: 27.9g  |  CARBS: 36.1g  |  FIBER: 8.8g

2. Grilled BBQ Chicken Flatbreads: This recipe was created for kids, but adults will crave a slice, too. You can always add hot pepper rings for the grown-ups!
CALORIES: 223.9  |  FAT: 3.9g  |  PROTEIN: 26.2g  |  CARBS: 21.4g  |  FIBER: 2.9g

3. Mexican Chicken and Rice Casserole: You can't go wrong with this family favorite!
CALORIES: 268.9  |  FAT: 4.9g  |  PROTEIN: 34.6g  |  CARBS: 19.3g  |  FIBER: 3.8g

4. 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

5. Cottage Cheese, Spinach and Tomato Omelet: This is a great option to prepare ahead and enjoy for breakfast (or any meal!).
CALORIES: 345.6 | FAT: 2.2 g  | PROTEIN: 59.2 g |  CARBS: 13.9 g  | FIBER: 2.5 g

6. 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

7. Authentic Fresh Mexican Tuna Salad: Tuna is so versatilewhy not try mixing a little pico de gallo in it for some south-of-the-border flavor?
CALORIES: 308.8 |  FAT: 2.5 g |  PROTEIN: 53.7 g |  CARBS: 18.5 g |  FIBER: 4.3 g

8. Mediterranean Baked FishThis dish is baked and flavored with a Mediterranean-style tomato, onion and garlic sauce to reduce the fat and salt content.
CALORIES: 225.5  |  FAT: 4.4g  |  PROTEIN: 29.4g  |  CARBS: 17.3g  |  FIBER: 2.5g

9. Moroccan Chicken & Lentils: This quick and tasty crockpot recipe will satisfy a take-out craving, with none of the effort or fat!
CALORIES: 355  |  FAT: 2.6g  |  PROTEIN: 49.4g  |  CARBS: 32.9g  |  FIBER: 16.1g

10. Buttermilk Marinated Chicken Breasts: This versatile chicken dish is flavored with buttermilk, mustard, honey and seasonings.
CALORIES: 282.8 | FAT: 3.2 g | PROTEIN: 55.6 g  | CARBS: 3.9 g | FIBER: 0.1 g

11. 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

12. Turkey Meatloaf: This is a fast, easy and flavorful rendition of a favorite food. 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

13. 20-Minute Chicken Creole: This quick Southern dish contains no added fat and very little added salt in this spicy tomato sauce.
CALORIES: 255.4 |  FAT: 4.5 g |  PROTEIN: 33.3 g |  CARBS: 20.7 g | FIBER: 4.3 g

How do you make sure you're eating enough protein every day? What's your favorite high-protein, low-fat recipe?

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ROBBIEY 4/28/2020
I need more protein. In my diet Report
LOSER05 1/16/2020
Thanks Report
KHALIA2 1/13/2020
Looks delicious! Report
KHALIA2 1/13/2020
Yummy, Yum, Yum! Report
GETULLY 12/18/2019
They all look great! Report
ELRIDDICK 12/12/2019
Thanks for sharing Report
ROSSYFLOSSY 10/18/2019
All great suggestions. Report
ARNETTELEE 10/15/2019
thanks Report
KOALA_BEAR 9/26/2019
Some of these sound interesting. I get plenty of protein however many recipes are higher in fat so these are helpful & can be modified.
Those who commented we need more fat, yes that's true but these are main entrees. Many sides dishes can be added or oils directly in to the meal. Because fats are so calorie dense, these recipes are for the Sparkers looking to stay under calorie range max who need to meet certain nutrient requirements. Not everyone is doing keto. Also protein satisfies hunger too, not just fat. It's carbs that really trigger the appetite.
I also want tho to add that many people shouldn't worry about protein. In the US & other developed countries it is rare to be deficient in protein & can be balanced thruout a week of meals.
One great alternative is a veggie omelette, you can add cheese. Another is like any Chinese restaurant, serve miso soup broth w/ sliced tofu & green onions or if you prefer egg drop soup. Part of that culture to add soup before main dish meal & thereby boost protein intake.
Don't forget how easy it is to poach fish. I like one whole trout in large saute pan, add water & a few lemon slices. Cover & simmer gently til eyes cloud thru. Turn carefully & finish cooking for just a few more minutes.
Remove from pan, cut off head & tail, skin & debone. Great w/ homemade tartar sauce & squeeze of fresh lemon wedge. Fast & healthy. I serve alongside green veg & grain. Report
REDROBIN47 8/4/2019
These all look so good. Hard to know which ones to make first. Report
BONDMANUS2002 6/15/2019
Interesting Report
Some recipes I need to modify to lower the sodium, but otherwise I get in enough protein~ Report
Useful recipes Report
No need to fear the fat. A lot of these recipes will be fine for Keto just adding some more healthy vegetable fats like olive oil, coconut oil, and using more veggies and less grains (or skip them). Report
good choices thanks Report
Very helpful article. Report
Why do we need recipes with over 35g of protein per serving? The body can only use a finite amount and any extra protein is turned into sugar.

Also fat is satiating and helps the body absorb the vitamins in the foods we eat. (Fat soluble vitamins.) These recipes are extremely low in that essential macro-nutrient. Report
thanks Report
Good info. Report
Thank you as I struggle in the Protein intack on a daily basis. Not so much with the fat, but am learning to curb it better. Report
Very helpful. Thanks for the information. Report
thanks Report
Great recipes - thanks. Report
looks good Report
I am very shocked to see on a sight that helps a lot of people with healthy food choices that you would tell people to eat non fat food, that is the worst thing you can do, that stuff is bad for you, people should be eating yogurt and such that are the higher numbers of M.F., not this low fat, non fat garbage, that is part of the problem. If you eat non fat, low fat garbage, it does not satisfy your hunger, and you are always hungry a little while later. Never eat that garbage. your body needs fats and does not need the substitutes in the other stuff. There is more non fat low fat food then ever before, but yet we are having an epidemic of people with obesity problems, eat whole foods, not processed crap. Report
Thanks for the great recipes! :) Report
Great stuff. Report
I am low in protein many days. I will be making some of these. Thanks. Report
Wonderful recipes Report
Great recipes, YUMMY! Report
I need to incorporate more high protein meals. Report
Fat is the carrier of flavor, you do need some. Report
Gonna try them out. Thanks Report
I'm going to try a few of these recipes! Report
Great recipes Report
These sound yummy but tbh fish and chicken breast are outside my food budget and I don’t like tuna. Still stuck with beans and eggs. Sigh. Report
I looked at the recipes that are on this and would like to have make quite a few of them however, I can not believe the large amount of sodium in the ones that I liked. Because of that I can not do so. Big disappointment! Report
It is so nice to be able to find recipes that are high in protein and low in fat. All the Low Carb Recipes out there may be high in protein, but seem to be really high in fat too. Report
Always looking for fresh chicken ideas. Thanks for the article. Report
great Report
Helpful ideas. Report
I always have trouble getting in enough protein. Some of these may help. Report
Went back to this...I like it! Report
great recipes Report
great ideas thanks Report
They all look delicious! Report
These sound good, I'll have to try some. Report