High Protein Low-Carb Meals: 10 Delicious Recipes for Balanced Eating
Enjoy 10 high-protein, low-carb meals trending in Europe and the USA. Includes flavorful recipes with calories and protein counts to support energy and weight management.
Low-carb eating is popular for keeping blood sugar stable, promoting fat loss, and boosting energy. Pairing it with high-protein ingredients makes meals even more satisfying. These 10 low-carb, protein-packed dishes are popular in Europe and the USA for their flavor, balance, and simplicity.
1. Garlic Butter Chicken with Zucchini
This easy skillet meal is perfect for weeknights. Zucchini replaces heavy carbs, and garlic butter adds rich flavor without extra carbs.
Recipe: Sear chicken breasts in garlic butter, add zucchini rounds, and sauté until tender. Garnish with parsley.
Protein: 34g | Calories: ~380 | Carbs: 8g
2. Grilled Salmon with Creamy Dill Sauce
Salmon provides protein and healthy fats, making it a low-carb favorite. The dill sauce adds freshness without added sugars.
Recipe: Grill salmon fillets, top with a sauce made from Greek yogurt, dill, lemon juice, and garlic. Serve with roasted asparagus.
Protein: 33g | Calories: ~420 | Carbs: 7g
3. Cauliflower Fried Rice with Shrimp
Cauliflower rice is a staple for low-carb eaters. This stir-fry is flavorful, high in protein, and easy to customize.
Recipe: Stir-fry shrimp, garlic, and ginger. Add riced cauliflower, peas, and scrambled egg. Season with soy sauce.
Protein: 28g | Calories: ~350 | Carbs: 10g
4. Bunless Turkey Burger with Cheese
This burger satisfies cravings without the bun. It’s popular for backyard grills and keto-friendly dinners.
Recipe: Grill turkey patties, top with cheese, tomato, and lettuce. Serve with a side of avocado slices.
Protein: 32g | Calories: ~370 | Carbs: 6g
5. Eggplant Lasagna with Ground Beef
Replacing pasta sheets with eggplant keeps this Italian-inspired dish low in carbs while packing plenty of protein.
Recipe: Slice and grill eggplant, layer with ground beef, marinara, and cheese. Bake until bubbly.
Protein: 31g | Calories: ~400 | Carbs: 11g
6. Chicken Caesar Salad
This classic salad is naturally low-carb and loaded with protein. A Greek yogurt-based dressing keeps it lighter.
Recipe: Toss romaine lettuce, grilled chicken, parmesan cheese, and low-carb croutons with Caesar dressing made from Greek yogurt and lemon juice.
Protein: 30g | Calories: ~360 | Carbs: 9g
7. Steak with Garlic Butter Mushrooms
A hearty low-carb meal that feels indulgent while being nutrient-dense. Mushrooms add a savory, meaty flavor.
Recipe: Pan-sear lean steak, sauté mushrooms in garlic butter, and serve with roasted Brussels sprouts.
Protein: 36g | Calories: ~480 | Carbs: 8g
8. Baked Cod with Lemon and Spinach
A light fish dish perfect for dinner when you want something filling but carb-conscious.
Recipe: Bake cod fillets with lemon juice, herbs, and olive oil. Serve on a bed of sautéed spinach.
Protein: 29g | Calories: ~300 | Carbs: 5g
9. Chicken and Broccoli Stir-Fry
This Asian-inspired dish is low in carbs but big on flavor and crunch. It’s a go-to for meal prep.
Recipe: Stir-fry chicken strips with broccoli, garlic, ginger, and soy sauce. Serve with cauliflower rice if desired.
Protein: 31g | Calories: ~340 | Carbs: 9g
10. Zoodle Alfredo with Grilled Chicken
Creamy pasta without the carbs—this dish swaps noodles for zucchini and uses protein-rich chicken for satiety.
Recipe: Spiralize zucchini, lightly sauté, toss in a sauce made from cream cheese, parmesan, and almond milk. Top with grilled chicken slices.
Protein: 30g | Calories: ~380 | Carbs: 10g
Tips for Low-Carb, High-Protein Eating
- Swap regular pasta or rice with zucchini noodles or cauliflower rice.
- Choose fatty fish or lean meats for high protein and healthy fats.
- Use Greek yogurt in sauces and dressings to cut carbs.
- Include plenty of low-carb vegetables for fiber and nutrients.
Quick Meal Overview
| Meal Idea | Protein (g) | Calories | Carbs (g) | Main Ingredient |
|---|---|---|---|---|
| Garlic Butter Chicken Zucchini | 34 | 380 | 8 | Chicken + Zucchini |
| Salmon Dill Sauce | 33 | 420 | 7 | Salmon + Dill Sauce |
| Cauliflower Fried Rice Shrimp | 28 | 350 | 10 | Shrimp + Cauliflower |
| Bunless Turkey Burger | 32 | 370 | 6 | Turkey Patty + Cheese |
| Eggplant Lasagna Beef | 31 | 400 | 11 | Eggplant + Beef |
| Chicken Caesar Salad | 30 | 360 | 9 | Chicken + Lettuce |
| Steak Garlic Mushrooms | 36 | 480 | 8 | Steak + Mushrooms |
| Baked Cod Lemon Spinach | 29 | 300 | 5 | Cod + Spinach |
| Chicken Broccoli Stir-Fry | 31 | 340 | 9 | Chicken + Broccoli |
| Zoodle Alfredo Chicken | 30 | 380 | 10 | Chicken + Zucchini |
