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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