Enjoy healthy, high-protein low-carb dinners under 450 calories designed to support fat loss, energy, and balanced nutrition.
High-Protein Low-Carb Dinners: Delicious, Easy, and Nutritious
Over the years, I’ve learned that the best way to stay fit and healthy is to eat fewer carbs and more protein. It helps me feel strong and full, so I’ve made lots of meals that are high in protein and low in carbs.
I’ve compiled a list of my favorite high-protein, low-carb dinner recipes that are also low in calories. Every meal on this list is under 450 calories.
They’re easy to make, super tasty, and full of flavor. Try these high-protein, low-carb dinners and tell me which one you like the most!
1. High-Protein Low-Carb Dinners Chicken Bacon Ranch Casserole Recipe
Servings
4 servings
Ingredients & Quantities
- Boneless, skinless chicken breasts – 1½ lb (680 g)
- Bacon strips – 6 slices
- Broccoli florets – 2 cups
- Shredded cheddar cheese – 1½ cups
- Cream cheese (softened) – 4 oz (115 g)
- Ranch seasoning mix – 2 tablespoons
- Chicken broth – ½ cup
- Olive oil – 1 tablespoon
- Garlic powder – 1 teaspoon
- Black pepper – ½ teaspoon
- Optional garnish: green onions or parsley – 2 tablespoons
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Lightly grease a baking dish
Step 2: Cook bacon
- Cook bacon in a skillet until crispy
- Drain on paper towels and crumble
- Set aside
Step 3: Prepare chicken
- Cut the chicken into bite-sized pieces
- Heat olive oil in a skillet
- Season chicken with garlic powder and black pepper
- Sauté for 4–5 minutes until lightly browned (not fully cooked)
Step 4: Make ranch sauce
- In a bowl, mix:
- Cream cheese
- Ranch seasoning
- Chicken broth
- Stir until smooth and creamy
Step 5: Assemble casserole
- Place chicken in a baking dish
- Add broccoli florets
- Pour ranch sauce over the mixture
- Sprinkle bacon crumbles and shredded cheddar cheese evenly on top
Step 6: Bake
- Bake uncovered for 25–30 minutes
- Chicken should reach 165°F (74°C) and cheese should be melted and bubbly
Step 7: Rest & serve
- Let rest for 5 minutes
- Garnish with green onions or parsley
- Serve warm
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~460 kcal
- Protein: ~42 g
- Carbs: ~7 g
- Fat: ~26 g
High-protein
Low-carb friendly
Comfort-food flavor without calorie overload
2. High-Protein Low-Carb Dinners Buffalo Chicken Cauliflower Casserole
Servings
4 servings
Ingredients & Quantities
- Boneless, skinless chicken breasts – 1½ lb (680 g)
- Cauliflower florets – 3 cups
- Buffalo wing sauce – ½ cup
- Cream cheese (softened) – 4 oz (115 g)
- Shredded mozzarella cheese – 1 cup
- Shredded cheddar cheese – ½ cup
- Olive oil – 1 tablespoon
- Garlic powder – 1 teaspoon
- Onion powder – 1 teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Optional garnish: green onions or parsley – 2 tablespoons
- Optional drizzle: ranch or blue cheese dressing – 1–2 tablespoons (optional)
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Lightly grease a baking dish
Step 2: Cook cauliflower
- Steam or microwave cauliflower florets for 4–5 minutes until just tender
- Drain very well to avoid a watery casserole
Step 3: Cook chicken
- Cut chicken into bite-sized pieces
- Heat olive oil in a skillet over medium heat
- Season chicken with garlic powder, onion powder, salt, and pepper
- Cook 4–5 minutes until lightly browned (not fully cooked)
Step 4: Make buffalo sauce mixture
- In a bowl, mix:
- Buffalo sauce
- Cream cheese
- Stir until smooth
Step 5: Assemble casserole
- Place chicken and cauliflower in baking dish
- Pour buffalo cream cheese mixture over top
- Toss gently to coat
- Sprinkle mozzarella and cheddar cheese evenly on top
Step 6: Bake
- Bake uncovered for 25–30 minutes
- Chicken reaches 165°F (74°C) and cheese is melted and bubbly
Step 7: Rest & serve
- Let rest for 5 minutes
- Garnish with green onions or parsley
- Optional: drizzle with ranch or blue cheese
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~430 kcal
- Protein: ~40 g
- Carbs: ~8 g
- Fat: ~24 g
High-protein
Low-carb
Bold buffalo flavor without heavy calories
3. High-Protein Low-Carb Dinners Keto Zucchini Beef Casserole
Servings
4 servings
Ingredients & Quantities
- Ground beef (80–85% lean) – 1 lb (450 g)
- Zucchini (sliced into rounds or half-moons) – 3 medium (about 3 cups)
- Onion (finely chopped) – ½ cup
- Garlic (minced) – 3 cloves
- Olive oil – 1 tablespoon
- Tomato paste – 2 tablespoons
- Italian seasoning – 1 teaspoon
- Paprika – ½ teaspoon
- Salt – ¾ teaspoon
- Black pepper – ½ teaspoon
- Cream cheese (softened) – 4 oz (115 g)
- Shredded mozzarella cheese – 1 cup
- Shredded cheddar cheese – ½ cup
- Grated Parmesan cheese – ¼ cup
- Optional garnish: fresh basil or parsley – 2 tablespoons
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Lightly grease a baking dish
Step 2: Prepare zucchini
- Lightly salt zucchini slices
- Let sit 10 minutes, then pat dry with paper towels
This removes excess moisture and prevents a watery casserole
Step 3: Cook the beef mixture
- Heat olive oil in a skillet over medium heat
- Sauté onion until soft
- Add garlic and cook 30 seconds
- Add ground beef and cook until browned
- Drain excess fat
- Stir in tomato paste, Italian seasoning, paprika, salt, and pepper
Step 4: Make a creamy layer
- Reduce the heat to low
- Stir cream cheese into beef mixture until smooth and creamy
Step 5: Assemble casserole
- Layer zucchini slices in the baking dish
- Spoon beef mixture over the zucchini
- Sprinkle mozzarella, cheddar, and Parmesan evenly on top
Step 6: Bake
- Bake uncovered for 25–30 minutes, until cheese is melted and lightly golden
Step 7: Rest & serve
- Let rest for 5 minutes
- Garnish with fresh herbs
- Serve warm
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~480 kcal
- Protein: ~34 g
- Carbs: ~7 g (net carbs ~4 g)
- Fat: ~36 g
Keto-friendly
High-protein & low-carb
Comfort food without the guilt
4. High-Protein Low-Carb Dinners Mediterranean Stuffed Salmon
Servings
4 servings
Ingredients & Quantities
For the Salmon
- Salmon fillets (skin-on or skinless) – 4 fillets (5–6 oz / 140–170 g each)
- Olive oil – 1 tablespoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Garlic powder – ½ teaspoon
For the Mediterranean Filling
- Fresh spinach (chopped) – 1 cup
- Sun-dried tomatoes (chopped, not in oil) – ⅓ cup
- Kalamata olives (chopped) – ¼ cup
- Cream cheese (softened) – 4 oz (115 g)
- Crumbled feta cheese – ¼ cup
- Lemon zest – 1 teaspoon
- Dried oregano – ½ teaspoon
For Garnish (optional)
- Fresh parsley or dill – 2 tablespoons
- Lemon wedges – for serving
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Line a baking sheet or lightly grease a baking dish
Step 2: Prepare salmon
- Pat salmon fillets dry
- Cut a deep pocket lengthwise into each fillet (do not cut all the way through)
- Brush with olive oil and season with salt, pepper, and garlic powder
Step 3: Make the filling
In a bowl, mix:
- Cream cheese
- Feta cheese
- Spinach
- Sun-dried tomatoes
- Olives
- Lemon zest
- Oregano
Stir until well combined
Step 4: Stuff the salmon
- Spoon filling evenly into each salmon pocket
- Press gently to secure
Step 5: Bake
- Place salmon in a baking dish
- Bake uncovered for 18–22 minutes, until salmon flakes easily and reaches 145°F (63°C) internally
Step 6: Rest & serve
- Rest for 3–5 minutes
- Garnish with fresh herbs
- Serve with lemon wedges
Approximate Calorie Count
Per serving (1 stuffed fillet):
- Calories: ~460 kcal
- Protein: ~38 g
- Carbs: ~6 g
- Fat: ~30 g
High-protein
Mediterranean flavors
Keto & low-carb friendly
5. High-Protein Low-Carb Dinners Cauliflower Ziti
Servings
4 servings
Ingredients & Quantities
- Cauliflower florets – 4 cups (about 1 medium head)
- Ziti pasta (whole wheat or regular) – 8 oz (225 g)
- Olive oil – 1 tablespoon
- Garlic (minced) – 3 cloves
- Onion (chopped) – ½ cup
- Marinara sauce – 1½ cups
- Cream cheese (softened) – 4 oz (115 g)
- Shredded mozzarella cheese – 1 cup
- Grated Parmesan cheese – ¼ cup
- Italian seasoning – 1 teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Fresh basil (optional for garnish) – 2 tablespoons
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Lightly grease a 9×13-inch baking dish
Step 2: Cook pasta and cauliflower
- Cook ziti pasta according to package directions until al dente
- Steam or microwave cauliflower florets for 4–5 minutes until slightly tender
- Drain well
Step 3: Sauté aromatics
- Heat olive oil in a skillet
- Sauté onion and garlic until soft and fragrant
Step 4: Make creamy sauce
- In a bowl, mix:
- Cream cheese
- Marinara sauce
- Italian seasoning
- Salt and pepper
- Stir until smooth
Step 5: Combine ingredients
- In a large bowl, combine:
- Cooked ziti
- Cauliflower florets
- Sautéed onions and garlic
- Creamy sauce
- Toss until everything is evenly coated
Step 6: Assemble casserole
- Transfer mixture to the prepared baking dish
- Sprinkle mozzarella and Parmesan cheese evenly on top
Step 7: Bake
- Bake uncovered for 20–25 minutes until cheese is melted and lightly golden
Step 8: Rest & serve
- Let rest 3–5 minutes
- Garnish with fresh basil
- Serve warm
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~430 kcal
- Protein: ~22 g
- Carbs: ~32 g
- Fat: ~22 g
High-protein, veggie-packed comfort food
Lower-carb alternative with cauliflower
Creamy, cheesy, and satisfying
6. High-Protein Low-Carb Dinners Slow Cooker Cream Cheese Chicken Recipe
Servings
4 servings
Ingredients & Quantities
- Boneless, skinless chicken breasts – 1½ lb (680 g)
- Cream cheese (softened) – 4 oz (115 g)
- Chicken broth – ½ cup
- Garlic (minced) – 3 cloves
- Onion powder – 1 teaspoon
- Paprika – ½ teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Italian seasoning – 1 teaspoon
- Olive oil – 1 tablespoon
- Optional: fresh parsley or chives for garnish – 2 tablespoons
Step-by-Step Recipe
Step 1: Prepare the slow cooker
- Lightly grease your slow cooker with olive oil
Step 2: Add chicken
- Place chicken breasts in the slow cooker
- Sprinkle with salt, pepper, paprika, onion powder, and Italian seasoning
Step 3: Add liquids
- Pour chicken broth over chicken
- Add minced garlic
Step 4: Cook
- Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours
- Chicken should be tender and easy to shred
Step 5: Add cream cheese
- About 30 minutes before cooking ends, cut the cream cheese into cubes and stir it into the slow cooker
- Let it melt and combine into a creamy sauce
Step 6: Shred chicken
- Remove chicken breasts
- Shred with two forks
- Return chicken to the creamy sauce and stir well
Step 7: Serve
- Garnish with fresh parsley or chives
- Serve over rice, cauliflower rice, pasta, or with steamed vegetables
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~380 kcal
- Protein: ~40 g
- Carbs: ~4 g
- Fat: ~22 g
High-protein
Low-carb friendly
Creamy and comforting with minimal effort
7. High-Protein Low-Carb Dinners Keto Chicken Tortilla Soup
Servings
4 servings
Ingredients & Quantities
- Boneless, skinless chicken breasts – 1 lb (450 g)
- Chicken broth – 4 cups
- Diced tomatoes (no sugar added) – 1 cup
- Green chilies (canned, chopped) – ½ cup
- Onion (chopped) – ½ cup
- Garlic (minced) – 3 cloves
- Olive oil – 1 tablespoon
- Cumin – 1 teaspoon
- Chili powder – 1 teaspoon
- Paprika – ½ teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Shredded cheddar cheese – ½ cup
- Avocado (diced, for topping) – ½ medium
- Fresh cilantro (for garnish) – 2 tablespoons
- Optional keto “tortilla strips”: baked cheese crisps or low-carb tortilla strips – ¼ cup
Step-by-Step Recipe
Step 1: Cook aromatics
- Heat olive oil in a large pot over medium heat
- Sauté onion and garlic until soft and fragrant
Step 2: Cook chicken
- Add chicken breasts to the pot
- Season with cumin, chili powder, paprika, salt, and black pepper
- Cook 2–3 minutes per side to lightly brown (optional; can skip if using pre-cooked chicken)
Step 3: Add liquids and simmer
- Pour in chicken broth, diced tomatoes, and green chilies
- Bring to a boil, then reduce heat and simmer for 20–25 minutes, until chicken is fully cooked
Step 4: Shred chicken
- Remove chicken from the soup
- Shred with two forks
- Return shredded chicken to the pot
Step 5: Add cheese
- Stir in ½ cup shredded cheddar cheese for creaminess
- Adjust seasoning to taste
Step 6: Serve
- Serve hot in bowls
- Top with diced avocado, fresh cilantro, and optional keto tortilla strips
- Squeeze lime juice if desired
Approximate Calorie Count
Per serving (1 of 4, without optional toppings):
- Calories: ~320 kcal
- Protein: ~35 g
- Carbs: ~6 g
- Fat: ~18 g
High-protein, keto-friendly
Low-carb and filling
Warm, spicy, and comforting
8. High-Protein Low-Carb Dinners Keto Chicken and Broccoli Stir Fry
Servings
4 servings
Ingredients & Quantities
- Boneless, skinless chicken breasts – 1 lb (450 g)
- Broccoli florets – 3 cups
- Olive oil or avocado oil – 2 tablespoons
- Garlic (minced) – 3 cloves
- Ginger (grated) – 1 teaspoon
- Soy sauce (or tamari for gluten-free) – 3 tablespoons
- Sesame oil – 1 teaspoon
- Red pepper flakes (optional) – ¼ teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Optional garnish: sesame seeds and chopped green onions – 2 tablespoons
Step-by-Step Recipe
Step 1: Prepare chicken
- Cut chicken into bite-sized pieces
- Season lightly with salt and pepper
Step 2: Cook chicken
- Heat 1 tablespoon oil in a large skillet or wok over medium-high heat
- Add chicken and stir-fry for 5–6 minutes until golden and cooked through
- Remove chicken from the skillet and set aside
Step 3: Cook broccoli
- Add remaining 1 tablespoon oil to the skillet
- Add broccoli florets, garlic, and ginger
- Stir-fry for 3–4 minutes until broccoli is bright green and tender-crisp
Step 4: Combine chicken and sauce
- Return chicken to skillet
- Add soy sauce, sesame oil, and red pepper flakes
- Stir to coat evenly and heat through 1–2 minutes
Step 5: Serve
- Transfer to serving plates
- Garnish with sesame seeds and chopped green onions
- Serve hot (can be enjoyed on its own or over cauliflower rice for extra volume)
Approximate Calorie Count
Per serving (1 of 4):
- Calories: ~360 kcal
- Protein: ~38 g
- Carbs: ~8 g
- Fat: ~20 g
High-protein and keto-friendly
Quick 20-minute meal
Low-carb and nutrient-packed with veggies
9. High-Protein Low-Carb Dinners Keto Zucchini Boats
Servings
4 servings (2 boats per person)
Ingredients & Quantities
- Zucchini – 4 medium
- Ground chicken, turkey, or beef – 1 lb (450 g)
- Olive oil – 1 tablespoon
- Onion (finely chopped) – ½ cup
- Garlic (minced) – 3 cloves
- Tomato paste – 2 tablespoons
- Italian seasoning – 1 teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Shredded mozzarella cheese – 1 cup
- Grated Parmesan cheese – ¼ cup
- Crushed red pepper flakes – ¼ teaspoon (optional)
- Fresh parsley or basil (for garnish) – 2 tablespoons
Step-by-Step Recipe
Step 1: Preheat oven
- Preheat oven to 375°F (190°C)
- Line a baking sheet or lightly grease a baking dish
Step 2: Prepare zucchini
- Slice zucchini in half lengthwise
- Scoop out the seeds to create “boats”
- Lightly salt the insides and pat dry
Step 3: Cook filling
- Heat olive oil in a skillet over medium heat
- Sauté onion and garlic until soft
- Add ground meat and cook until browned
- Stir in tomato paste, Italian seasoning, salt, pepper, and optional red pepper flakes
- Cook 1–2 minutes until combined
Step 4: Assemble zucchini boats
- Spoon the meat mixture into the zucchini halves evenly
- Top with mozzarella and Parmesan cheese
Step 5: Bake
- Place boats on baking sheet
- Bake uncovered for 20–25 minutes, until zucchini is tender and cheese is melted and bubbly
Step 6: Garnish & serve
- Let cool for 2–3 minutes
- Garnish with fresh parsley or basil
- Serve warm
Approximate Calorie Count
Per serving (2 zucchini boats):
- Calories: ~420 kcal
- Protein: ~35 g
- Carbs: ~8 g (net carbs ~5 g)
- Fat: ~26 g
High-protein and keto-friendly
Low-carb and filling
Perfect for meal prep or quick dinners
10. High-Protein Low-Carb Dinners Keto Chicken Salad
Servings
4 servings
Ingredients & Quantities
- Cooked chicken breast (shredded or diced) – 2 cups (about 10 oz / 280 g)
- Mayonnaise (full-fat) – ½ cup
- Celery (finely chopped) – ½ cup
- Red onion (finely chopped) – ¼ cup
- Dill pickles (finely chopped) – ¼ cup
- Dijon mustard – 1 tablespoon
- Lemon juice – 1 tablespoon
- Garlic powder – ½ teaspoon
- Salt – ½ teaspoon
- Black pepper – ½ teaspoon
- Optional: fresh parsley or dill – 2 tablespoons
- Optional for serving: lettuce leaves, avocado slices, or low-carb wraps
Step-by-Step Recipe
Step 1: Prepare ingredients
- Dice or shred the cooked chicken breast
- Chop celery, red onion, and pickles
Step 2: Make dressing
- In a bowl, mix:
- Mayonnaise
- Dijon mustard
- Lemon juice
- Garlic powder
- Salt and pepper
- Stir until smooth
Step 3: Combine salad
- In a large bowl, add chicken, celery, red onion, and pickles
- Pour salad dressing over ingredients
- Stir until everything is well coated
Step 4: Chill
- Refrigerate for at least 30 minutes to allow flavors to meld
Step 5: Serve
- Serve on lettuce leaves, in low-carb wraps, or with avocado slices
- Garnish with fresh parsley or dill
Approximate Calorie Count
Per serving (1/4 of recipe, without wraps):
- Calories: ~360 kcal
- Protein: ~32 g
- Carbs: ~3 g
- Fat: ~24 g
High-protein and keto-friendly
Low-carb, creamy, and filling
Perfect for meal prep or quick lunches
High-Protein Low-Carb Dinners: Delicious, Easy, and Nutritious
In the end, we can only say that the recipes we’ve shared—from Crockpot Chicken Tacos and Baked Tuscan Chicken to Keto Zucchini Boats and Buffalo Chicken Cauliflower Casserole—prove that eating healthy can be both flavorful and satisfying. Each dish is high in protein, low in carbs, and under 450kcal, making them perfect for staying full, energized, and supporting your fitness or health goals.
These high-protein low-carb dinners include a variety of cooking styles—baked, slow-cooked, stir-fried, and air-fried—so you can enjoy comfort foods, creamy casseroles, zesty soups, and cheesy meals without overloading on carbs or calories. Packed with lean proteins, vegetables, and healthy fats, they are ideal for busy weeknights, meal prep, or anytime you want a nutritious, satisfying dinner.
Whether you’re aiming to hit your protein goals, reduce carbs, or just enjoy flavorful meals that support your healthy lifestyle, these high-protein low-carb dinners make it easy to eat smart without sacrificing taste.
Bottom line: With these recipes, you can enjoy variety, convenience, and nutrition on your plate—fueling your body while keeping carbs and calories in check.
