14 Quick and Easy Low Carb High Protein Meals

Cutting carbs gets much easier when dinner is quick to make and still keeps you full. Each of these meals is built around a lean protein such as chicken breast, ground turkey, steak, salmon, shrimp, cod, eggs or tofu, served with vegetables, zucchini noodles, lettuce wraps or cauliflower rice in place of pasta, rice and bread.

Most come together in 30 minutes or less with one skillet or sheet pan. Each recipe lists servings, total time and estimated protein, so you can plan low-carb lunches and dinners that hit your protein goals.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Garlic Butter Steak Bites with Green Beans

Juicy cubes of sirloin seared until crusty and tossed in garlic butter with crisp green beans make a steakhouse-style dinner in about 25 minutes. Everything cooks in one skillet, so cleanup is minimal.

Servings: 4

Total time: 25 minutes

Estimated protein: About 40 grams per serving, mainly from sirloin steak, with a smaller contribution from green beans.

Ingredients

• 1 pound green beans, trimmed
• 2 tablespoons water
• 1 1/2 pounds top sirloin steak, cut into 1-inch cubes
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil, divided
• 3 tablespoons unsalted butter
• 5 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 1 tablespoon chopped fresh parsley

Instructions

1. Add the green beans and water to a large skillet, cover and cook over medium-high heat for 4 to 5 minutes, until bright green and crisp-tender. Uncover, cook until any water evaporates, then transfer to a plate.
2. Pat the steak cubes dry and season with the salt and pepper.
3. Heat 1 tablespoon of the oil in the same skillet over high heat. Add half of the steak in a single layer and sear for 2 to 3 minutes, turning once or twice, until browned on all sides. Transfer to a plate and repeat with the remaining oil and steak.
4. Reduce the heat to medium-low and add the butter, garlic and red pepper flakes. Cook for 30 to 60 seconds, until the garlic is fragrant but not browned.
5. Return the steak and green beans to the skillet and toss in the garlic butter for 1 minute, until coated and the steak reaches 145°F (63°C) on a food thermometer. Let rest for 3 minutes, sprinkle with parsley and serve.

2. Sheet Pan Chicken Fajitas

Strips of spiced chicken roast on one pan with peppers and onions, then get piled into crisp lettuce leaves with all the usual fajita toppings. Greek yogurt works like sour cream and adds even more protein.

Servings: 4

Total time: 35 minutes

Estimated protein: About 47 grams per serving, mainly from chicken breast, with a smaller contribution from Monterey Jack and Greek yogurt.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breast, cut into 1/2-inch-thick strips
• 3 bell peppers (mixed colors), sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1 teaspoon salt
• 1 lime, cut into wedges
• 8 large butter lettuce leaves
• 1 ripe avocado, sliced
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup shredded Monterey Jack cheese
• 2 tablespoons chopped fresh cilantro

Instructions

1. Preheat the oven to 425°F (220°C) and line a large rimmed sheet pan with parchment paper.
2. Toss the chicken, peppers and onion with the olive oil, chili powder, cumin, smoked paprika, garlic powder, oregano and salt until evenly coated.
3. Spread everything in a single layer, using a second pan if crowded so the vegetables roast instead of steam.
4. Roast for 18 to 22 minutes, stirring halfway, until the vegetables are tender and charred at the edges and the chicken reaches 165°F (74°C) on a food thermometer.
5. Squeeze a lime wedge over the pan. Spoon the fajita mixture into the lettuce leaves and top with avocado, Greek yogurt, Monterey Jack and cilantro. Serve with the remaining lime wedges.

3. Garlic Butter Shrimp with Zucchini Noodles

Zucchini noodles toss with plump garlic butter shrimp, lemon and Parmesan for a light, low-carb shrimp dinner that is ready in 20 minutes. Cooking the noodles for just a couple of minutes keeps them crisp-tender rather than watery.

Servings: 2

Total time: 20 minutes

Estimated protein: About 49 grams per serving, mainly from shrimp, with a smaller contribution from zucchini and Parmesan.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 3 tablespoons unsalted butter, divided
• 5 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 4 medium zucchini, spiralized
• 2 tablespoons fresh lemon juice
• 1/4 cup grated Parmesan cheese
• 2 tablespoons chopped fresh parsley

Instructions

1. Pat the shrimp dry and season with 1/4 teaspoon of the salt and the pepper.
2. Heat the olive oil and 1 tablespoon of the butter in a large skillet over medium-high heat. Add the shrimp in a single layer and cook for 1 1/2 to 2 minutes per side, until pink and opaque and they reach 145°F (63°C) on a food thermometer. Transfer to a plate.
3. Reduce the heat to medium and add the remaining butter, the garlic and red pepper flakes. Cook for 30 seconds, until fragrant.
4. Add the zucchini noodles and remaining salt and toss for 2 to 3 minutes, just until tender but still with some bite.
5. Return the shrimp, add the lemon juice and toss to coat. Top with the Parmesan and parsley and serve right away.

4. Turkey Egg Roll in a Bowl

All the savory flavor of an egg roll filling, with seasoned ground turkey, cabbage, garlic and ginger, comes together in one skillet in about 20 minutes. Skipping the wrapper keeps it low in carbs and high in protein.

Servings: 4

Total time: 20 minutes

Estimated protein: About 35 grams per serving, mainly from ground turkey, with a smaller contribution from cabbage and soy sauce.

Ingredients

• 1 tablespoon toasted sesame oil, divided
• 1 1/2 pounds 93% lean ground turkey
• 1/2 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 (14-ounce) bag coleslaw mix
• 1/4 cup low-sodium soy sauce
• 1 tablespoon apple cider vinegar
• 1 teaspoon sriracha (optional)
• 3 green onions, sliced
• 1 teaspoon sesame seeds

Instructions

1. Heat 2 teaspoons of the sesame oil in a large skillet or wok over medium-high heat. Add the turkey and onion and cook for 7 to 9 minutes, breaking the meat into crumbles, until browned and it reaches 165°F (74°C) on a food thermometer.
2. Add the garlic and ginger and cook for 30 seconds, until fragrant.
3. Add the coleslaw mix, soy sauce and vinegar and toss for 3 to 4 minutes, until the cabbage is wilted but still has a little crunch.
4. Stir in the remaining sesame oil and the sriracha, if using. Top with green onions and sesame seeds and serve.

5. Lemon Garlic Salmon with Asparagus

Salmon fillets brushed with lemon garlic butter roast alongside tender asparagus on a single sheet pan for an easy, elegant dinner in under 30 minutes. It is naturally low in carbs and rich in protein.

Servings: 4

Total time: 25 minutes

Estimated protein: About 37 grams per serving, mainly from salmon, with a smaller contribution from asparagus.

Ingredients

• 1 pound asparagus, woody ends trimmed
• 2 tablespoons olive oil, divided
• 1 teaspoon salt, divided
• 1/2 teaspoon black pepper, divided
• 4 (6-ounce) skinless salmon fillets
• 2 tablespoons unsalted butter, melted
• 3 cloves garlic, minced
• 1 lemon, zested and thinly sliced
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped fresh dill

Instructions

1. Preheat the oven to 400°F (200°C) and line a rimmed sheet pan with parchment paper.
2. Toss the asparagus with 1 tablespoon of the oil and half of the salt and pepper and spread it around the edges of the pan.
3. Place the salmon in the center. Stir the melted butter, remaining oil, garlic, lemon zest and lemon juice together and spoon over the salmon. Season with the remaining salt and pepper and top with the lemon slices.
4. Roast for 12 to 15 minutes, until the asparagus is tender and the salmon flakes easily and reaches 145°F (63°C) on a food thermometer.
5. Sprinkle with dill and serve with the pan juices.

6. Cheeseburger Bowls

Everything you love about a cheeseburger, from seasoned beef and melted cheddar to pickles and a tangy burger sauce, gets piled over crisp romaine with no bun needed. The Greek yogurt sauce keeps the flavor classic while adding more protein.

Servings: 4

Total time: 25 minutes

Estimated protein: About 35 grams per serving, mainly from lean ground beef and cheddar, with a smaller contribution from Greek yogurt.

Ingredients

For the bowls:

• 1 pound 93% lean ground beef
• 1/2 small onion, diced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1/2 cup diced dill pickles
• 1 cup shredded cheddar cheese

For the burger sauce:

• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon tomato paste
• 1 tablespoon yellow mustard
• 1 tablespoon dill pickle juice
• 1/4 teaspoon garlic powder

Instructions

1. Cook the ground beef and onion in a large skillet over medium-high heat for 7 to 9 minutes, breaking the meat into crumbles, until browned and it reaches 160°F (71°C) on a food thermometer. Drain any excess fat and season with the garlic powder, salt and pepper.
2. Whisk all the burger sauce ingredients together until smooth.
3. Divide the romaine among four bowls and top with the warm beef, tomatoes, pickles and cheddar.
4. Drizzle with the burger sauce and serve right away.

7. Chicken Caesar Lettuce Wraps

Juicy sliced chicken tossed in a creamy Greek yogurt Caesar dressing gets tucked into crisp romaine leaves for a fresh, crunchy low-carb lunch or dinner. Shaved Parmesan on top gives it the classic Caesar finish.

Servings: 4

Total time: 30 minutes

Estimated protein: About 45 grams per serving, mainly from chicken breast, with a smaller contribution from Parmesan and Greek yogurt.

Ingredients

For the chicken:

• 1 1/2 pounds boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Caesar dressing:

• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh lemon juice
• 1 small clove garlic, finely grated
• 1 teaspoon yellow mustard
• 1 tablespoon extra-virgin olive oil
• 1 to 2 tablespoons water
• 1/4 teaspoon black pepper

For serving:

• 12 large romaine heart leaves
• 1 cup cherry tomatoes, quartered
• 2 tablespoons shaved Parmesan cheese

Instructions

1. Pound the chicken to an even 3/4-inch thickness, then rub with the olive oil, garlic powder, salt and pepper.
2. Heat a large skillet over medium-high heat. Cook the chicken for 5 to 7 minutes per side, until golden and it reaches 165°F (74°C) on a food thermometer. Rest for 5 minutes, then slice thinly.
3. While the chicken cooks, whisk the Greek yogurt, grated Parmesan, lemon juice, garlic, mustard, olive oil and pepper, adding water a tablespoon at a time until pourable.
4. Toss the sliced chicken with about half of the dressing.
5. Spoon the chicken into the romaine leaves, top with the tomatoes and shaved Parmesan, and drizzle with the remaining dressing. Serve 3 wraps per person.

8. Turkey Taco Stuffed Peppers

Taco-seasoned ground turkey and melted cheese fill tender bell pepper halves for a colorful, low-carb dinner the whole family will enjoy. A dollop of Greek yogurt on top works just like sour cream.

Servings: 4

Total time: 35 minutes

Estimated protein: About 44 grams per serving, mainly from ground turkey and cheese, with a smaller contribution from Greek yogurt and bell peppers.

Ingredients

• 4 large bell peppers, halved lengthwise and seeded
• 1 tablespoon olive oil
• 1 1/2 pounds 93% lean ground turkey
• 1/2 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 3/4 teaspoon salt
• 1 (10-ounce) can diced tomatoes with green chiles, drained
• 1 cup shredded Mexican-blend cheese
• 1/2 cup plain nonfat Greek yogurt
• 2 tablespoons chopped fresh cilantro
• 2 green onions, sliced

Instructions

1. Preheat the oven to 400°F (200°C). Arrange the pepper halves cut side up in a large baking dish and bake for 10 minutes to soften while you make the filling.
2. Heat the oil in a large skillet over medium-high heat. Add the turkey and onion and cook for 7 to 9 minutes, breaking the meat into crumbles, until browned and it reaches 165°F (74°C) on a food thermometer.
3. Add the garlic, chili powder, cumin, smoked paprika, oregano and salt and cook for 1 minute. Stir in the drained tomatoes and simmer for 2 minutes.
4. Spoon the filling into the softened peppers and top with the cheese.
5. Bake for 12 to 15 minutes, until the peppers are tender and the cheese is melted and bubbly.
6. Top with the Greek yogurt, cilantro and green onions and serve two halves per person.

9. Chicken Cauliflower Fried Rice

Riced cauliflower takes the place of rice in this quick takeout-style favorite, stir-fried with chicken, eggs, garlic, ginger and soy sauce. Cooking it over high heat drives off the moisture so it tastes toasty rather than soggy.

Servings: 4

Total time: 25 minutes

Estimated protein: About 40 grams per serving, mainly from chicken breast and eggs, with a smaller contribution from cauliflower rice.

Ingredients

• 1 1/4 pounds boneless, skinless chicken breast, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 2 tablespoons vegetable oil, divided
• 3 large eggs, beaten
• 1 small carrot, finely diced
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 (16-ounce) bag frozen riced cauliflower
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 4 green onions, sliced

Instructions

1. Season the chicken with the salt. Heat 1 tablespoon of the vegetable oil in a large skillet or wok over medium-high heat and cook the chicken for 5 to 6 minutes, stirring occasionally, until browned and it reaches 165°F (74°C) on a food thermometer. Transfer to a plate.
2. Pour the eggs into the pan and scramble for 1 to 2 minutes, until set with no runny parts and they reach 160°F (71°C). Add to the chicken.
3. Add the remaining oil, the carrot, garlic and ginger and stir-fry for 2 minutes.
4. Add the frozen riced cauliflower and stir-fry over high heat for 5 to 6 minutes, until hot and most of the moisture has cooked off.
5. Return the chicken and eggs, add the soy sauce, sesame oil and most of the green onions and toss for 1 minute. Serve topped with the remaining green onions.

10. Creamy Tuscan Chicken

Golden chicken breasts simmer in a creamy garlic sauce with sun-dried tomatoes, spinach and Parmesan for a restaurant-style dinner in 30 minutes. Serve it with roasted vegetables or cauliflower mash to keep it low-carb.

Servings: 4

Total time: 30 minutes

Estimated protein: About 43 grams per serving, mainly from chicken breast, with a smaller contribution from Parmesan and half-and-half.

Ingredients

• 4 (6-ounce) boneless, skinless chicken breasts, pounded to 3/4-inch thickness
• 1 teaspoon Italian seasoning
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1/3 cup chopped oil-packed sun-dried tomatoes, drained
• 1/2 cup low-sodium chicken broth
• 3/4 cup half-and-half
• 1/4 cup grated Parmesan cheese
• 3 cups baby spinach
• 2 tablespoons chopped fresh basil

Instructions

1. Season the chicken with the Italian seasoning, salt and pepper.
2. Heat the oil in a large skillet over medium-high heat. Cook the chicken for 5 to 6 minutes per side, until golden and it reaches 165°F (74°C) on a food thermometer. Transfer to a plate.
3. Reduce the heat to medium. Add the garlic and sun-dried tomatoes and cook for 1 minute, then pour in the broth and scrape up the browned bits.
4. Stir in the half-and-half and simmer gently for 2 to 3 minutes, until slightly thickened, keeping it below a boil so it stays smooth. Stir in the Parmesan until melted.
5. Add the spinach and stir until wilted, then return the chicken and any juices and spoon the sauce over it. Simmer for 1 minute to rewarm and top with basil.

11. Tuna Salad Stuffed Avocados

Creamy Greek yogurt tuna salad with celery, dill and lemon gets piled into ripe avocado halves for a no-cook lunch that takes 10 minutes. It is filling, crunchy and naturally low in carbs.

Servings: 2

Total time: 10 minutes

Estimated protein: About 33 grams per serving, mainly from tuna, with a smaller contribution from Greek yogurt and avocado.

Ingredients

• 1/3 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 teaspoon yellow mustard
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 (5-ounce) cans light tuna packed in water, drained
• 1 celery stalk, finely chopped
• 2 tablespoons finely chopped red onion
• 1 tablespoon chopped fresh dill
• 2 ripe avocados, halved and pitted
• Pinch of smoked paprika

Instructions

1. In a medium bowl, stir together the Greek yogurt, lemon juice, mustard, salt and pepper.
2. Add the tuna, celery, red onion and dill and mix with a fork until combined.
3. Scoop a little avocado from each half to widen the hollow, chop it and fold it into the tuna salad.
4. Pile the tuna salad into the avocado halves, sprinkle with smoked paprika and serve two halves per person.

12. Spinach and Feta Frittata

This fluffy frittata starts on the stove and finishes in the oven, with spinach, feta and mozzarella baked into eggs and cottage cheese. It works for breakfast, lunch or dinner and reheats well.

Servings: 4

Total time: 30 minutes

Estimated protein: About 31 grams per serving, mainly from eggs and cottage cheese, with a smaller contribution from feta and mozzarella.

Ingredients

• 10 large eggs
• 1 cup low-fat cottage cheese
• 1/2 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/2 small onion, diced
• 5 ounces baby spinach
• 3/4 cup crumbled feta cheese
• 1/2 cup shredded part-skim mozzarella cheese

Instructions

1. Preheat the oven to 375°F (190°C).
2. Whisk the eggs, cottage cheese, milk, salt and pepper in a large bowl.
3. Heat the oil in a 10-inch oven-safe nonstick skillet over medium heat. Cook the onion for 3 minutes, then add the spinach and cook until wilted and any liquid evaporates.
4. Spread the vegetables evenly, pour in the egg mixture and scatter the feta and mozzarella over the top. Cook without stirring for 4 to 5 minutes, until the edges start to set.
5. Transfer the skillet to the oven and bake for 12 to 15 minutes, until puffed and the center is set and reaches 160°F (71°C) on a food thermometer.
6. Rest for 5 minutes, then cut into 4 wedges.

13. Parmesan Crusted Cod with Roasted Broccoli

A crisp Parmesan and almond flour crust gives mild cod a golden, crunchy top with no breadcrumbs needed. The broccoli roasts on the same pan, so dinner is ready in 30 minutes with one tray to wash.

Servings: 4

Total time: 30 minutes

Estimated protein: About 37 grams per serving, mainly from cod, with a smaller contribution from broccoli and Parmesan.

Ingredients

• 1 pound broccoli florets
• 2 tablespoons olive oil, divided
• 3/4 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 4 (6-ounce) cod fillets, patted dry
• 1/4 cup grated Parmesan cheese
• 1/4 cup almond flour
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 tablespoon unsalted butter, melted
• 1 tablespoon chopped fresh parsley
• 1 lemon, cut into wedges

Instructions

1. Preheat the oven to 425°F (220°C) and line a rimmed sheet pan with parchment paper.
2. Toss the broccoli with 1 tablespoon of the oil, 1/4 teaspoon of the salt and the pepper and spread on one side of the pan. Roast for 10 minutes.
3. Meanwhile, mix the Parmesan, almond flour, garlic powder, paprika and 1/4 teaspoon of the salt. Season the cod with the remaining salt and brush the tops with the melted butter and remaining oil.
4. Press the Parmesan mixture firmly onto the tops of the fillets.
5. Push the broccoli aside, add the cod to the pan and roast for 10 to 12 minutes more, until the crust is golden and the fish flakes easily and reaches 145°F (63°C) on a food thermometer.
6. Sprinkle with parsley and serve with lemon wedges.

14. Crispy Tofu and Edamame Stir-Fry

Pressed tofu pan-fried until golden and crisp joins edamame, broccoli and bell pepper in a garlicky soy-ginger sauce for a plant-based dinner with serious protein. The edamame adds even more protein and a pop of color.

Servings: 2

Total time: 30 minutes

Estimated protein: About 37 grams per serving, mainly from extra-firm tofu and edamame, with a smaller contribution from broccoli.

Ingredients

• 1 (14-ounce) block extra-firm tofu, drained
• 2 tablespoons vegetable oil, divided
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons water
• 1 cup frozen shelled edamame, thawed
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon apple cider vinegar
• 1 teaspoon toasted sesame oil
• 1/4 teaspoon red pepper flakes
• 1 tablespoon sesame seeds

Instructions

1. Wrap the tofu in a clean kitchen towel, weigh it down with a heavy pan for 10 minutes, then cut into 3/4-inch cubes.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the tofu in a single layer and cook for 8 to 10 minutes, turning every few minutes, until golden and crisp on most sides. Transfer to a plate.
3. Add the remaining oil, broccoli, bell pepper and water. Cover and cook for 3 minutes, then uncover and stir-fry for 1 to 2 minutes, until crisp-tender.
4. Add the edamame, garlic and ginger and stir-fry for 2 minutes.
5. Stir the soy sauce, vinegar, sesame oil and red pepper flakes together, pour over the vegetables, return the tofu and toss for 1 minute. Sprinkle with sesame seeds and serve.