17 High-Protein, Low-Calorie Foods That Are Actually *SO* Good

Anja Kordic
Sep 28, 2023
A number of different, colorful food that is high in protein sits on top of a white surface.

If you've ever dreamt of a plate piled high with scrumptious goodness, only to be rudely awakened by the reality of sky-high calorie counts, you're in for a refreshing revelation. Turns out you can have your cake (figuratively speaking, of course) and eat it too! In our quest for high-protein, low-calorie foods that not only satisfy our taste buds, but keep us full too, we've discovered 17 delicious food items that will allow you to indulge in your favorite eats without feeling like you're betraying your wellness goals.

Whether you're a fitness enthusiast looking to support your gym goals or simply someone who believes that good food should make you feel as awesome as it tastes, this guide is your secret weapon. Prepare to meet your new culinary sidekicks — as these foods are not just delicious, they're your ticket to a healthier, happier you! Let's dive headfirst into the world of high-protein, low-calorie foods and make healthy eating a delicious adventure!

What food is high-protein AND low-calorie?

Image via Jacqueline Howell/Pexels

  • Chicken Breast: Skinless, boneless chicken breast is a lean source of protein with very few calories. It's versatile and can be grilled, baked, or poached.
  • Fish (Various Types): Many fish like cod, haddock, and tilapia are low in calories and rich in protein. Fatty fish like salmon also provide healthy fats.
  • Tofu: Tofu, made from soybeans, is a plant-based protein source that's low in calories. It absorbs flavors well and can be used in various dishes.
  • Tempeh: Another soy-based option, tempeh is fermented and has a nutty flavor. It's high in protein and low in calories.
  • Egg Whites: Egg whites are almost pure protein and very low in calories. They can be used in omelets, scrambles, and baking.
  • Greek Yogurt: Greek yogurt is higher in protein compared to regular yogurt. Opt for plain, non-fat or low-fat versions to keep calories down.
  • Cottage Cheese: Cottage cheese is rich in protein and can be eaten on its own or added to salads and dishes.
  • Lean Beef: Lean cuts of beef like sirloin or tenderloin are lower in calories compared to fattier cuts. They're still protein-packed.
  • Lentils: Lentils are a plant-based protein source that's high in fiber and low in calories. They're great for soups and stews.
  • Chickpeas: Chickpeas are versatile legumes that can be used in salads, curries, or roasted for a crunchy snack. They're a good source of protein and fiber.
  • Seitan: Seitan, often called wheat meat, is made from gluten and is very high in protein. It's commonly used in vegetarian and vegan dishes.
  • Shrimp: Shrimp are a low-calorie seafood option packed with protein. They cook quickly and can be used in a variety of dishes.
  • Low-Fat Cheese: Some varieties of low-fat cheese, like mozzarella or cottage cheese, offer protein without excessive calories.
  • Edamame: These young soybeans are a good source of plant-based protein and make for a healthy snack or addition to salads.
  • Quinoa: Quinoa is a grain that's relatively high in protein and can be used as a base for salads, bowls, or as a side dish.
  • Spinach: Among vegetables, spinach is relatively high in protein and extremely low in calories. It's great for salads and sautéed dishes.
  • Broccoli: Broccoli is a low-calorie vegetable with a fair amount of protein, making it a healthy side dish or addition to stir-fries.

What recipes can I make that include high-protein, low-calorie foods?

Spicy Baked Salmon Recipe with Sweet Chili Sauce

Image via Cilantro Parsley

On average, one cooked portion of salmon typically contains 22-25 grams of protein. This makes it an excellent source of high-quality protein, along with plenty of other nutritional benefits. We love the balanced flavors of this Spicy Baked Salmon Recipe with Sweet Chili Sauce. It's become a go-to recipe whenever we're craving a burst of bold and sweet flavors.

Nut Roast

Image via Two Spoons

This meat-free, meatloaf alternative is such an original idea. We love how this recipe takes ordinary ingredients like nuts and vegetables and turns them into a protein-packed feast. It's a testament to the tastiness of plant-based cooking.

Best Grilled Chicken Breast

Image via The Endless Meal

It's time to bid adieu to dry and dull chicken! This recipe is like a magic spell that turns your chicken breasts into succulent pieces of grilled perfection.

Beef Bourguignon

Image via Culinary Hill

While it may seem like an elegant French dish, Beef Bourguignon is secretly a protein powerhouse, with melt-in-your-mouth beef that's sure to satisfy your inner carnivore.

Chinese Chicken and Broccoli

Image via TakesTwoEggs

A single serving of broccoli may only pack 2-3 grams of protein, but paired with chicken it becomes a robust plate of protein. This dish is a champion in the low-calorie, high-protein department. It's proof that you can enjoy the best of both worlds without compromising on your health goals.

Low Carb Chicken Mushroom Soup

Image via A Spicy Perspective

While it may seem decadent, this soup is low in carbs and high in flavor. It's a delightful reminder that you don't have to compromise on taste when embracing a low-carb lifestyle.

Easy Shrimp Stir Fry with Vegetables

Image via Bowl of Delicious

When the hunger strikes and time is of the essence, we turn to our trusty Shrimp Stir-Fry recipe for a whirlwind trip to flavor town. It's a dinner experience that never fails to put a smile on our faces.

Black Bean Quinoa Enchilada Bake

Image via Two Peas & Their Pod

We're all about savoring delicious meals without guilt, and this Black Bean and Quinoa Enchilada Bake is our culinary superhero. It's like a flavor-packed fiesta that keeps any nutrition goals in check.

Lemon Quinoa Cucumber Salad Recipe

Image via Veggie Society

As folks who enjoy refreshing salads that burst with flavor, discovering this Lemon Quinoa Cucumber Salad felt like finding a cool oasis on a hot day. It's now a must-have in our summer recipe collection.

High Protein Cottage Cheese Cookie Dough

Image via Live Eat Learn

Cottage Cheese Cookie Dough? You heard that right! High protein low calorie foods can also apply to your dessert and this recipe is like a sneaky, guilt-free treat that winks at your sweet tooth while keeping things light.

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11 Easy ​Anti-Inflammatory Snacks You Can Make At Home

Snacking on an anti-inflammatory diet means avoiding processed foods at all costs, even though grab-and-go options may look really good. Your best bet for curing your hunger is to whip up some anti-inflammatory snacks at home, so you know exactly what’s going into it – ingredients that won’t trigger any tummy problems.

Luckily, there’s a ton of options that don’t require a lot of time or effort. These 11 anti-inflammatory snacks are downright delicious, nourishing, and so simple.

From sweet treats to savory bites, see our top anti-inflammatory snacks below!

Kurt Andre

Fruit Salad

A fruit salad is an especially refreshing snack come summertime. Make sure yours is packed with berries for all those good antioxidants! (via Francesca Bean for Brit + Co)

Melanie Burke

Easy Green Smoothie

Leafy greens should be a go-to if you're eating to fight inflammation. This easy smoothie recipe makes eating more spinach super simple. Plus, it's boosted with protein powder to keep you feelin' full! (via Brit + Co)

Antoni Shkraba

Homemade Hummus

Both olive oil and turmeric are anti-inflammatory, and this hummus contains plenty of each. This quick recipe shapes up to be the tastiest dip for chips and veggie sticks, which come in handy if you're craving a savory snack. (via Brit + Co)

Justina Huddleston

Simple Trail Mix

High in high in healthy fats and antioxidants, nuts like walnuts and almonds are great for eating on an anti-inflammatory diet – but sometimes eating a plain handful of 'em gets pretty boring. Mix up your very own trail mix for a reliable option! (via Justina Huddleston for Brit + Co)

Shameel Mukkath

3-Ingredient Tzatziki Sauce

Who knew some non-fat Greek yogurt, grated cucumber, and lemon juice could turn into the tastiest anti-inflammatory snack?! Plus, it's high in protein, thanks to the yogurt. Dip it or spread it, you'll want a batch of this sauce in your fridge 24/7. (via Chloe Williams for Brit + Co)

Brit + Co

Almond Butter Fruit Stacks

Simple ingredients can truly make the best snacks. For this one, use minimally-processed almond butter and some low-sugar chocolate chips to take it easy on your tum. (via Brit + Co)

Brit + Co

Sweet Potato & Chickpea Toast

This hearty helping of sweet potato and chickpeas makes a great pick-me-up with zero processed ingredients. (via Brit + Co)

Brit + Co

Greek Yogurt Dip

This Greek yogurt dip recipe comes with three fun ways to customize your bite, so you have options. (via Brit + Co)

Gabi Conti

Raspberry Cacao Chia Seed Pudding

Berries, cacao, and chia – oh my! This semi-sweet chia pudding bowl is made up of nothing but whole foods to keep any extra inflammation at bay. (via Gabi Conti for Brit + Co)

Brit + Co

Feta Avocado Toast with Balsamic

Avocados are abundant in healthy fats that can be beneficial for an anti-inflammatory diet, so avo toast is the perfect snack! We highly recommend smothering this recipe on sourdough bread and topping your toast with feta and tomatoes. (via Brit + Co)

Munching with Mariyah

Healthy Peanut Butter Cups

Using refined sugar-free chocolate and all-natural peanut butter (or any other kind of nut butter you love) lets you snack on these Reese's-inspired treats without worrying about a flare-up. Score! (via Munching with Mariyah)

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Everyone's Convinced 'The White Lotus' Told Us The Killer In The Very First Episode

We're only one week away from The White Lotus finale — and finally answering the biggest question of all: who dies in The White Lotus season 3? Here's your official reminder that Mike White never passes up the opportunity for a death to be accidental & ironic (not to mention the character's fault), meaning we probably don't need to be looking for a murderer. And there's one White Lotus theory that suggests the killer's been in front of our faces the whole time: the poisonous pong pong fruit.

Here's a truly genius White Lotus theory about the season 3 finale, Saxon, and that poisonous fruit.

'The White Lotus' season 3 death will probably be another egomaniacal accident.

Theories are running rampant around who dies in The White Lotus season 3 finale — and who's responsible. But @popcultureari points out that, "In previous seasons we've seen how Mike White builds a ridiculous amount of tension between all the characters only to have the loose ends tied up with some ironic twist. And the main deaths aren't about killers lurking in the shadows, they're about people tripping over their own egos."

Remember when Tanya tripped in her heels, hit her head, and then drowned? "So in season 3, the body won't be from some shocking murder, it'll be from another self sabotage masterpiece," she continues. And the leading suspect? That poisonous fruit introduced in the first episode.

And it could cost the Ratliff family Saxon, Harper, and Lochlan.

More than one fan is wondering whether Jason Isaac's Timothy Ratliff will make a smoothie with the poisonous fruit to end his own life (since he doesn't have the gun anymore), and someone else will accidentally drink it. "There's a reason why they specifically mentioned the poison fruit so early on," one user says in the comments, while another points out how the camera always zooms into the blender.

But the most devastating take on this theory to me? That "I also do believe there will be 3 deaths because Chelsea keeps bringing up that bad things happen in 3s," another comment says. "3 siblings, 3 Russians, 3 friends."

More comments applaud @popcultureari for coming up with "such a good theory," but if Timothy makes the smoothie in The White Lotus season 3 finale, and then all three kids somehow end up dead, y'all will need to check on me!

What do you think about this White Lotus theory? Are you excited for the finale? Read up on The Most "Batsh—t" Yellowjackets Theory: "Everything Came Together" before the finale airs.

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This Easy 3-Ingredient Tzatziki Sauce Is Perfect For Any Mediterranean Recipe

When I ended up in the ER for stomach pain my senior year of college I didn't know that six years later I'd be relatively pain-free. I out gluten, high-acid foods, and red meat, and started consistently buying stomach-safe foods like broccoli, sweet potatoes, and chicken, and my first thought was Is this what everyone feels like all the time?

Those foods swaps genuinely changed my life — and now I'm on a (semi) permanent anti-inflammatory diet that features lots of whole foods and only the occasional coffee (hence the "semi" permanence). And an absolute must-have in my fridge these days? My homemade, 3-ingredient tzatziki sauce. Give it a try and tell me it's not the perfect topping for Mediterranean bowls!

Keep reading for the easiest 3-ingredient tzatziki sauce recipe for Mediterranean bowls, breakfast dishes, and more.

Here's what you'll need for this 3-ingredient tzatziki sauce.

Shameel mukkath/Pexels

Ingredients

  • Non-fat Greek yogurt
  • 1 cucumber
  • 1-2 tablespoons lemon juice

Tools

  • Bowl
  • Grater

How to make Brit + Co's easy tzatziki sauce

Shameel mukkath/Pexels

Instructions

  1. Grate your cucumber into your bowl: I like to use at least half the cucumber if not the whole thing!
  2. Next you'll want to get rid of all the water: I dump out the liquid in the bowl then soak up any extra with a paper towel. Don't be afraid to squeeze the cucumber out!
  3. Mix in your Greek yogurt: I prefer equal parts yogurt and cucumber, but you can play with the ratio until it's a mix you like. That's the best part about homemade recipes!
  4. Add in your lemon juice: I prefer to taste the lemon so I love to really add it in but you can keep it light, and even mix in a little salt or garlic powder for a different edge.
  5. Mix it all together and you're good to go! I store mine in a mason jar in the fridge and it's ready for me whenever I need it.

This tzatziki sauce is the perfect topper for my Mediterranean chicken bowls, potatoes, or even on top of an egg (trust me!). There's no better time to make these 26 Mediterranean Recipes That Will Make You Feel Like You're On Vacation;).

Tag us in all your cooking adventures @britandco and follow us on Pinterest for more recipes!

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6 Simple Things You Should Always Do Before Guests Arrive

I love hosting and making my guests feel at home. And living in a tourist destination (Sonoma wine country) means I get a lot of them — especially as the weather warms up. Over time, I’ve learned that creating a warm, welcoming space doesn’t have to mean stress or all-day prep. Guests only seem to notice a few key things, not whether you color-coded your bookshelf or spring cleaned your closets. Whether it’s a casual dinner party or an overnight stay, these simple steps make a big difference before guests arrive.

Here are six things you should always do before guests arrive.

Askar Abayev

Do a Quick Clutter Sweep

You don’t need to deep-clean — just focus on visible clutter. Clear off countertops, coffee tables, and entryways. Short on time? Just toss items into a basket and tuck them away in a closet.

Anna Shvets

Light a Candle Or Diffuse A Favorite Scent

Set the mood with a seasonal or favorite scent, like vanilla, amber, or something citrusy. It instantly makes your space feel warm and inviting. I like to put one in the guest bathroom too for a little surprise.

Have a little time? You can also simmer citrus and your favorite herbs on the stove.

You’ll Need:

  • Citrus slices like oranges, lemons, or limes
  • A few sprigs of fresh rosemary or thyme (optional)
  • 1–2 cinnamon sticks or whole cloves
  • A splash of vanilla extract

Steps:

  1. Slice your citrus thinly. Try a mix of orange and lemon for a bright, balanced scent.
  2. Fill a pot with water, about ¾ full.
  3. Add your ingredients to the water.
  4. Bring to a simmer over low heat. As the mixture warms, the scent will start to fill your space. (Keep an eye on the water level, and add more as it evaporates.)

Kaboompics.com

Prep the Bathroom

Nothing makes guests feel more "ick" than a dirty or messy bathroom so prioritize this space. Wipe down the sink and toilet, put out a fresh hand towel, and make sure there’s enough toilet paper.

taylor hernandez on Unsplash

Set the Mood with Music or Lighting

I make sure to switch off all the overheads (not a fan of this harsh lighting) and turn on table lamps for a cozy vibe. Then cue up a Spotify "dinner party" playlist that matches the energy — something mellow and upbeat is usually a safe bet.

Photo by Tatiana Syrikova

Add Thoughtful Touches

A long-distance friend of mine would always leave me a basket of toiletries for my overnight stays and it's something I always remember fondly. On their bedside table, you can leave them a pitcher of water, their favorite snacks, flowers or herbs, and/or a book or magazine. Little details make people feel instantly loved.

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Take the Garbage Out

Nothing ruins the party vibe like a smelly garbage can. Empty it before anyone arrives, and consider adding a fresh liner with a drop of essential oil or baking soda to keep things smelling fresh and clean.

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Surprise! We Could Get 'Paradise' Season 2 Sooner Than You Think

The only thing keeping me from being upset about A Court of Thorns and Roses TV show being canceled is how well Hulu handled it's newest thriller, Paradise. Created by screenwriter Dan Fogelman (This Is Us) and starring Sterling K. Brown, it's a murder mystery with dystopian undertones that explores what could happen if states become uninhabitable.

Besides feeling relevant to our current timeline, Paradise has a soundtrack that rivals Strangers Things and leaves viewers wanting more. Fortunately, Hulu got the memo and renewed it for Season 2 — thank goodness!

Here's everything to know about Paradise season 2!

Has 'Paradise' Season 2 began filming? 

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A post shared by Dan Fogelman (@danfogman)

I'm pinching myself because Paradise Season 2 has started filming! Dan Fogelman shared the amazing news on his Instagram a few days ago and his comments are buzzing with excitement! "We’re baaaaaaaack. #Paradise#S2," he wrote which means we could see Sterling K. Brown and Julianne Nichols on our screens sooner than anticipated.

This comes after an update Fogelman shared with a hopeful fan on X. In response to a fear viewers would have to wait a long time to see more action from our new favorite characters, Fogelman put all fears aside. "we start shooting in just a few weeks. It won’t be 2 years I promise! #Paradise," he said.

When does 'Paradise' season 2 premiere?

Disney/Brian Roedel

Filming just started for Paradise Season 2, so a premiere date for it hasn't been shared yet. But at the rate Fogelman's going, we could possibly see the thriller series on Hulu towards the end of the year or at the beginning of 2026!

For now, fans can rewatch Season 1 on Hulu or when it appears on ABC April 7 at 10:00 p.m. (via The Hollywood Reporter).

What is 'Paradise' about?

Disney/Brian Roedel

Paradise begins in an idyllic community where homes are picturesque, streets are clean, and everyone lives in perfect harmony. However, it doesn't take long for the peace to be disturbed when the President is discovered murdered by his trusted Secret Service agent Xavier Collins.

Before long, he begins questioning the world he and his children live in while also searching for clues about his missing wife.

Who's in the 'Paradise' cast?

Disney/Brian Roedel

Paradise Season 1 has a stacked cast! Besides Sterling K. Brown, there's other familiar faces who help with the show's equilibrium.

  • Sterling K. Brown as Xavier Collins
  • James Marsden as President Cal Bradford
  • Julianne Nicholson as "Sinatra"
  • Krys Marshall as Robinson
  • Sarah Shahi as Dr. Gabriela Torabi
  • Jon Beavers as Billy Pace
  • Nicole Brydon Bloom as Jane Driscoll
  • Aliyah Mastin as Presley Collins
  • Percy Daggs IV as James Collins
  • Charlie Evans as Jeremy Bradford
  • Richard Robichaux as Carl

What's happened in 'Paradise' so far?

Disney/Brian Roedel

Wow, where do I begin?!

After it was revealed that the community he and everyone else lives in has been artificially created due to a disaster, the brief moments of unease Collins shows begins making sense. It's clear he and President Cal ended on bad terms before his death, but it doesn't seem like he was responsible for murdering the man he was sworn to protect.

What's odd is that Sinatra, the mastermind behind the beautiful community they live in, has been playing puppet master. She ordered the deaths of scientists sent to the surface to test the air quality AND she made sure Agent Billy was blindsided by his love interest's manipulation. Upsettingly, his murderer is none other than seemingly docile and clueless Agent Jane.

Viewers were also introduced to President Cal's father and were able to see how much he never wanted to be the face of the country. Though his father appears to have dementia, it's clear he feels guilty about something and may have seen who killed his son.

When did the season finale of 'Paradise' season air?

Disney/Brian Roedel

Paradise left off on several cliffhangers on Hulu March 4!

How many seasons of 'Paradise' will there be?

Disney/Brian Roedel

Dan Fogelman already knows what he wants to do with Paradise! He said, "I have a plan for three seasons of the show. Without giving away too much, each season of the show is a slightly different show, within the same show with the same characters," (via The Hollywood Reporter).

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This post has been updated.

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