No-Fuss High-Protein Meals You Can Make Under 500 kcal

Some days, I’m just not in the mood to spend hours in the kitchen—no complicated recipes, no messy clean-up, and no stack of dirty dishes. But I still need a real dinner that fits my plan for high-protein meals.

Every recipe here is under 500 calories, loaded with protein, and seriously delicious. Think quick prep, simple ingredients, healthy oven bakes, slow cooker magic, and dinners that practically cook themselves.

All of my high-protein meals have been tried, tested, and built for real life—busy days, hungry families, and anyone who has zero time (or patience) to cook.

1. Crockpot Lemon Chicken Orzo Soup (high-protein meals)

Ingredients

• Boneless, skinless chicken breasts – 1½ lb (about 680 g)
• Chicken broth – 8 cups
• Orzo pasta – ¾ cup
• Carrots (diced) – 1 cup
• Celery (chopped) – 1 cup
• Onion (finely chopped) – 1 medium
• Garlic (minced) – 4 cloves
• Fresh lemon juice – ⅓ cup
• Lemon zest – 1 tablespoon
• Olive oil – 1 tablespoon
• Dried oregano – 1 teaspoon
• Dried thyme – 1 teaspoon
• Bay leaf – 1
• Salt – 1 teaspoon (adjust to taste)
• Black pepper – ½ teaspoon
• Fresh parsley or dill (chopped, for garnish) – ¼ cup

Step-By-Step Recipe (approximate calorie count)

Crockpot Lemon Chicken Orzo Soup (high-protein meals )

Prep Time

10 minutes

Cook Time

• Low: 6–7 hours
• High: 3–4 hours

Servings

6 servings

Step-by-Step Recipe

Step 1: Add ingredients to the crockpot

Place the following into the slow cooker:

• Chicken breasts
• Carrots, celery, onion
• Garlic
• Chicken broth
• Olive oil
• Oregano, thyme, bay leaf
• Salt and black pepper

Do NOT add orzo or lemon yet

Step 2: Slow cook

• Cook on LOW for 6–7 hours or HIGH for 3–4 hours
• Chicken should be tender and easy to shred

Step 3: Shred the chicken

• Remove chicken breasts
• Shred using two forks
• Return shredded chicken to the crockpot

Step 4: Add orzo

• Stir in ¾ cup of orzo
• Cover and cook on HIGH for 20–30 minutes, until orzo is tender

Step 5: Add lemon

• Stir in fresh lemon juice and lemon zest
• Remove bay leaf

Step 6: Finish & serve

• Taste and adjust salt/pepper
• Garnish with fresh parsley or dill
• Serve warm

Approximate Calorie Count

Per serving (1 of 6):

• Calories: ~320 kcal
• Protein: ~32 g
• Carbs: ~28 g
• Fat: ~6 g

High-protein
Light and comforting
Great for meal prep

2. Garlic Parmesan Chicken Bake (high-protein meals)

(4 servings)

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Olive oil – 2 tablespoons
• Garlic (minced) – 5 cloves
• Grated Parmesan cheese – ¾ cup
• Breadcrumbs (Panko or regular) – ½ cup
• Italian seasoning – 1 teaspoon
• Paprika – ½ teaspoon
• Salt – ¾ teaspoon
• Black pepper – ½ teaspoon
• Unsalted butter (melted) – 2 tablespoons
• Fresh parsley (chopped, optional) – 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 chicken

• Pat chicken breasts dry
• Season both sides with salt, pepper, paprika, and Italian seasoning
• Place the chicken in the baking dish

Step 3: Make garlic parmesan topping

In a bowl, mix:

• Olive oil
• Minced garlic
• Parmesan cheese
• Breadcrumbs
• Melted butter

Step 4: Coat the chicken

• Spoon the garlic parmesan mixture evenly over each chicken breast
• Press gently so it sticks

Step 5: Bake

• Bake uncovered for 30–35 minutes
• Chicken should reach an internal temperature of 165°F (74°C)

For a golden top, broil for 2–3 minutes at the end

Step 6: Garnish & serve

• Sprinkle with fresh parsley
• Rest for 5 minutes before serving

Serving Ideas

• With roasted vegetables
• Over mashed potatoes or rice
• With a fresh green salad

3. Pineapple BBQ Chicken with Bacon (high-protein meals)

4 Servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• BBQ sauce – ¾ cup
• Pineapple slices (fresh or canned, drained) – 1 cup
• Bacon strips – 6 slices
• Shredded mozzarella or cheddar cheese – 1 cup
• Olive oil – 1 tablespoon
• Garlic powder – 1 teaspoon
• Paprika – ½ teaspoon
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Red onion (sliced, optional) – ½ cup
• Fresh parsley or green onions (for garnish, optional) – 2 tablespoons

Step-by-Step Recipe

Step 1: Preheat oven

• Preheat oven to 400°F (200°C)
• Lightly grease a baking dish

Step 2: Season the chicken

• Pat chicken breasts dry
• Rub with olive oil
• Season both sides with garlic powder, paprika, salt, and black pepper
• Place the chicken in the baking dish

Step 3: Add BBQ sauce

• Spoon BBQ sauce evenly over each chicken breast

Step 4: Add toppings

• Place pineapple slices on top of the chicken
• Sprinkle red onion (if using)
• Wrap or lay bacon strips over each piece of chicken

Step 5: Bake

• Bake uncovered for 30–35 minutes, until chicken is cooked through
• Internal temperature should reach 165°F (74°C)

Step 6: Add cheese

• Sprinkle shredded cheese over the chicken
• Return to oven for 5–7 minutes until cheese melts

Step 7: Garnish & serve

• Let rest for 5 minutes
• Garnish with parsley or green onions
• Serve hot

Serving Ideas

• With rice or mashed potatoes
• With grilled vegetables
• Inside a sandwich or wrap

4. Broccoli Bacon Cheddar Chicken (high-protein meals)

Servings

4 servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Broccoli florets (fresh or frozen) – 2 cups
• Bacon strips – 6 slices
• Shredded cheddar cheese – 1 cup
• Olive oil – 1 tablespoon
• Garlic (minced) – 2 cloves
• Salt – ¾ teaspoon
• Black pepper – ½ teaspoon
• Paprika – ½ teaspoon
• Italian seasoning – 1 teaspoon
• Chicken broth – ½ cup
• Optional garnish: fresh 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 chicken

• Pat chicken breasts dry
• Rub with olive oil
• Season both sides with salt, black pepper, paprika, and Italian seasoning
• Place chicken in the baking dish

Step 3: Cook bacon

• In a skillet, cook bacon until crisp
• Remove and drain on paper towels
• Crumble bacon when cooled

Step 4: Steam or blanch broccoli

• Steam or blanch broccoli florets for 2–3 minutes until bright green and slightly tender
• Drain well

Step 5: Add toppings

• Sprinkle minced garlic over the chicken
• Layer broccoli florets on top
• Sprinkle crumbled bacon
• Cover with shredded cheddar cheese

Step 6: Add moisture

• Pour ½ cup chicken broth around the chicken (not over the cheese)
• This keeps the chicken juicy

Step 7: Bake

• Bake uncovered for 25–30 minutes, until chicken reaches 165°F (74°C) and cheese is melted and bubbly
• Optional: broil 2–3 minutes at the end for golden cheese

Step 8: Garnish & serve

• Let it rest for 5 minutes
• Garnish with fresh parsley
• Serve hot

Approximate Calorie Count

Per serving (1 of 4):

• Calories: ~420 kcal
• Protein: ~42 g
• Carbs: ~6 g
• Fat: ~24 g

High-protein meals, low-carb, cheesy comfort meal.

5. Broccoli Cauliflower Casserole (high-protein meals)

Servings

6 servings

Ingredients & Quantities

• Broccoli florets – 2 cups
• Cauliflower florets – 2 cups
• Cream cheese (softened) – 4 oz (115 g)
• Sour cream – ½ cup
• Shredded cheddar cheese – 1½ cups
• Grated Parmesan cheese – ¼ cup
• Garlic powder – 1 teaspoon
• Onion powder – 1 teaspoon
• Salt – ¾ teaspoon
• Black pepper – ½ teaspoon
• Butter – 2 tablespoons
• Breadcrumbs (optional for topping) – ¼ cup
• Fresh parsley (chopped, 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 vegetables

• Steam or boil broccoli and cauliflower for 4–5 minutes until slightly tender
• Drain well and set aside

Step 3: Make a creamy sauce

• In a bowl, mix:
  • Cream cheese
  • Sour cream
  • 1 cup shredded cheddar cheese
  • Garlic powder, onion powder, salt, pepper
• Stir until smooth and creamy

Step 4: Combine vegetables and sauce

• Add steamed broccoli and cauliflower to the creamy sauce
• Stir gently until vegetables are evenly coated

Step 5: Assemble casserole

• Transfer the mixture to the prepared baking dish
• Sprinkle the remaining ½ cup of cheddar cheese and Parmesan cheese on top
• Optional: mix breadcrumbs with butter and sprinkle over cheese for a crunchy topping

Step 6: Bake

• Bake uncovered for 20–25 minutes
• Cheese should be melted and slightly golden

Step 7: Garnish & serve

• Let cool for 3–5 minutes
• Garnish with fresh parsley if desired
• Serve warm

Approximate Calorie Count

Per serving (1 of 6):

• Calories: ~220 kcal
• Protein: ~10 g
• Carbs: ~10 g
• Fat: ~16 g

High-protein meals, rich in vegetables, creamy, and cheesy comfort food.

6. Baked Tuscan Chicken (high-protein meals)

Servings

4 servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Olive oil – 2 tablespoons
• Garlic (minced) – 4 cloves
• Sun-dried tomatoes (chopped, not in oil) – ½ cup
• Baby spinach – 2 cups
• Heavy cream – ¾ cup
• Chicken broth – ½ cup
• Grated Parmesan cheese – ½ cup
• Italian seasoning – 1 teaspoon
• Salt – ¾ teaspoon
• Black pepper – ½ teaspoon
• Red pepper flakes (optional, for a little heat) – ¼ teaspoon
• Fresh parsley (chopped, for garnish) – 2 tablespoons

Step-by-Step Recipe (high-protein meals)

Step 1: Preheat oven

• Preheat oven to 375°F (190°C)
• Lightly grease a baking dish

Step 2: Season chicken

• Pat chicken breasts dry
• Rub with olive oil
• Season both sides with salt, pepper, and Italian seasoning
• Place in the baking dish

Step 3: Bake chicken

• Bake uncovered for 20–25 minutes, until chicken is almost cooked through (internal temp ~160°F / 71°C)
• Remove from oven and set aside

Step 4: Make Tuscan sauce

• In a skillet over medium heat, add:
  • Garlic (sauté 1 minute)
  • Sun-dried tomatoes (cook 2–3 minutes)
• Add chicken broth and heavy cream, stir
• Add Parmesan cheese and spinach, cook until spinach wilts
• Season with salt, pepper, and red pepper flakes

Step 5: Combine chicken and sauce

• Pour the sauce over the baked chicken in the dish
• Return to oven and bake an additional 5–7 minutes until chicken is fully cooked and sauce is bubbly

Step 6: Garnish & serve

• Sprinkle with fresh parsley
• Serve warm, optionally with pasta, rice, or roasted vegetables

Approximate Calorie Count

Per serving (1 of 4):

• Calories: ~420 kcal
• Protein: ~42 g
• Carbs: ~6 g
• Fat: ~26 g

Rich, creamy, and flavorful Tuscan-style high-protein meals are comfort food

Step 1: Preheat oven

• Preheat oven to 375°F (190°C)
• Lightly grease a baking dish

Step 2: Season chicken

• Pat chicken breasts dry
• Rub with olive oil
• Season both sides with salt, pepper, and Italian seasoning
• Place in the baking dish

Step 3: Bake chicken

• Bake uncovered for 20–25 minutes, until chicken is almost cooked through (internal temp ~160°F / 71°C)
• Remove from oven and set aside

Step 4: Make Tuscan sauce

• In a skillet over medium heat, add:
  • Garlic (sauté 1 minute)
  • Sun-dried tomatoes (cook 2–3 minutes)
• Add chicken broth and heavy cream, stir
• Add Parmesan cheese and spinach, cook until spinach wilts
• Season with salt, pepper, and red pepper flakes

Step 5: Combine chicken and sauce

• Pour the sauce over the baked chicken in the dish
• Return to oven and bake an additional 5–7 minutes until chicken is fully cooked and sauce is bubbly

Step 6: Garnish & serve

• Sprinkle with fresh parsley
• Serve warm, optionally with pasta, rice, or roasted vegetables

Approximate Calorie Count

Per serving (1 of 4):

• Calories: ~420 kcal
• Protein: ~42 g
• Carbs: ~6 g
• Fat: ~26 g

Rich, high-protein meals, creamy, and flavorful Tuscan-style comfort food.

7. Baked Salsa Chicken

Servings

4 servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Salsa (mild, medium, or hot) – 1 cup
• Shredded cheddar or Mexican cheese blend – 1 cup
• Olive oil – 1 tablespoon
• Garlic powder – 1 teaspoon
• Onion powder – 1 teaspoon
• Paprika – ½ teaspoon
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Optional garnish: chopped fresh cilantro – 2 tablespoons
• Optional toppings: sliced jalapeños, avocado, or sour cream

Step-by-Step Recipe

Step 1: Preheat oven

• Preheat oven to 375°F (190°C)
• Lightly grease a baking dish

Step 2: Season chicken

• Pat chicken breasts dry
• Rub with olive oil
• Season both sides with salt, pepper, garlic powder, onion powder, and paprika
• Place the chicken in the baking dish

Step 3: Add salsa

• Pour 1 cup of salsa evenly over the chicken breasts

Step 4: Bake chicken

• Cover with foil and bake 25–30 minutes, until chicken reaches 165°F (74°C) internal temperature

Step 5: Add cheese

• Remove foil, sprinkle shredded cheese on top
• Bake uncovered for 5–7 minutes until cheese melts and is bubbly

Step 6: Garnish & serve

• Garnish with chopped cilantro
• Optional: top with jalapeños, avocado, or sour cream
• Serve warm, with rice, quinoa, or tortillas

Approximate Calorie Count

Per serving (1 of 4):

• Calories: ~360 kcal
• Protein: ~38 g
• Carbs: ~6 g
• Fat: ~20 g

Easy, low-carb, high-protein meals and flavorful food.

8. Lazy Lasagna Casserole

Servings

6 servings

Ingredients & Quantities

• Ground beef (or ground turkey) – 1 lb (450 g)
• Marinara sauce – 3 cups
• Ricotta cheese – 1 cup
• Shredded mozzarella cheese – 2 cups
• Grated Parmesan cheese – ½ cup
• Uncooked lasagna noodles – 6 sheets (broken to fit)
• Onion (finely chopped) – 1 medium
• Garlic (minced) – 3 cloves
• Olive oil – 1 tablespoon
• Italian seasoning – 1 teaspoon
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Fresh basil or parsley (optional, for garnish) – 2 tablespoons

Step-by-Step Recipe (high-protein meals)

Step 1: Preheat oven

• Preheat oven to 375°F (190°C)
• Lightly grease a 9×13-inch baking dish

Step 2: Cook the meat mixture

• In a skillet, heat olive oil over medium heat
• Sauté onion and garlic until fragrant
• Add ground beef, cook until browned and crumbled
• Drain excess fat
• Stir in marinara sauce, Italian seasoning, salt, and pepper

Step 3: Layer casserole

• Spread a thin layer of meat sauce on the bottom of the baking dish
• Break uncooked lasagna noodles to fit and layer over the sauce
• Spoon ricotta cheese over noodles
• Repeat layers until ingredients are used, ending with meat sauce on top
• Sprinkle mozzarella and Parmesan cheese over the top

Step 4: Bake

• Cover with foil and bake for 35–40 minutes
• Remove foil and bake 10 more minutes until cheese is bubbly and golden

Step 5: Rest & serve

• Let the casserole cool for 5–10 minutes to set
• Garnish with fresh basil or parsley
• Serve warm

Approximate Calorie Count

Per serving (1 of 6):

• Calories: ~430 kcal
• Protein: ~28 g
• Carbs: ~28 g
• Fat: ~22 g

high-protein meals Comforting, cheesy, and quick lasagna without pre-boiling noodles

9. Teriyaki Chicken Casserole

Servings

4 servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Teriyaki sauce – ¾ cup
• Broccoli florets – 2 cups
• Bell pepper (sliced, any color) – 1 cup
• Carrots (sliced or julienned) – 1 cup
• Cooked rice – 2 cups
• Olive oil – 1 tablespoon
• Garlic (minced) – 2 cloves
• Onion (chopped) – ½ cup
• Shredded mozzarella or cheddar cheese – 1 cup
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Sesame seeds (optional, for garnish) – 1 tablespoon
• Green onions (chopped, 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 chicken

• Cut the chicken into bite-sized pieces
• Heat olive oil in a skillet over medium heat
• Sauté onion and garlic until fragrant
• Add chicken, season with salt and pepper, cook until lightly browned (chicken does not need to be fully cooked yet)

Step 3: Combine vegetables and sauce

• In a large bowl, mix:
  • Partially cooked chicken
  • Broccoli, bell pepper, and carrots
  • Teriyaki sauce
  • Cooked rice
• Stir until everything is evenly coated

Step 4: Assemble casserole

• Transfer mixture to the prepared baking dish
• Sprinkle shredded cheese evenly over the top

Step 5: Bake

• Cover with foil and bake for 20–25 minutes
• Remove foil and bake 5–7 minutes more until cheese is melted and bubbly

Step 6: Garnish & serve

• Garnish with sesame seeds and chopped green onions
• Serve hot

Approximate Calorie Count

Per serving (1 of 4):

• Calories: ~430 kcal
• Protein: ~38 g
• Carbs: ~35 g
• Fat: ~14 g

High-protein meals, balanced, and full of flavor with that classic teriyaki taste

10. Crockpot Chicken Tacos (high-protein meals)

Servings

6 servings

Ingredients & Quantities

• Boneless, skinless chicken breasts – 1½ lb (680 g)
• Salsa – 1 cup
• Taco seasoning – 2 tablespoons
• Garlic powder – 1 teaspoon
• Onion powder – 1 teaspoon
• Chicken broth – ½ cup
• Olive oil – 1 tablespoon
• Optional toppings: shredded cheese, sour cream, avocado, cilantro, lime wedges, diced tomatoes
• Tortillas (corn or flour) – 6–8

Step-by-Step Recipe

Step 1: Prep crockpot

• Place chicken breasts in the crockpot
• Drizzle with olive oil

Step 2: Add seasoning and sauce

• Sprinkle taco seasoning, garlic powder, and onion powder over chicken
• Pour salsa and chicken broth on top

Step 3: Cook

• Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours
• Chicken should be tender and easily shredded

Step 4: Shred chicken

• Remove chicken from crockpot
• Shred with two forks
• Return shredded chicken to crockpot, mix with juices

Step 5: Serve

• Spoon chicken into tortillas
• Add desired toppings: shredded cheese, sour cream, avocado, cilantro, lime wedges, diced tomatoes
• Serve immediately

Approximate Calorie Count

Per serving (1 taco with ¼ chicken + tortilla, no extra toppings):

• Calories: ~270 kcal
• Protein: ~32 g
• Carbs: ~12 g
• Fat: ~10 g

High-protein meals, low-prep, and perfect for busy weeknights.

Conclusion: High-Protein Meals Under 500 Kcal

The recipes above—from Crockpot Lemon Chicken Orzo Soup to Lazy Lasagna Casserole and Crockpot Chicken Tacos—offer a diverse range of delicious, high-protein meals that are both satisfying and nutrient-rich, all while keeping calories under 500 kcal per serving.

Each dish is thoughtfully designed to balance lean protein, healthy fats, and vegetables, ensuring you feel full and energized without overloading on calories.

Meals like Broccoli Bacon Cheddar Chicken and Baked Tuscan Chicken pack flavor with minimal prep, while Crockpot Chicken Tacos and Teriyaki Chicken Casserole show that convenience and taste can go hand in hand.

These meals are ideal for:

• Busy weekdays: Minimal cooking time with maximum flavor
• Fitness goals: High protein content supports muscle growth and recovery
• Balanced nutrition: Incorporates vegetables, lean proteins, and healthy fats

Whether baked, air-fried, or slow-cooked, these recipes prove that healthy eating doesn’t have to be bland or complicated. With these meals, you can enjoy comfort foods like cheesy casseroles, lasagna, and flavorful tacos while staying on track with your calorie and protein goals.

Bottom line: These high-protein, under-500-calorie recipes make staying healthy easy, flavorful, and totally satisfying—perfect for anyone looking to combine taste with nutrition.