5 High-Protein, Low-Calorie Recipes Under 500 Calories

Trying to eat healthier doesn’t mean sacrificing flavor or satisfaction. In fact, when you focus on the right ingredients — especially those rich in protein, fiber, and healthy fats — you can enjoy delicious meals that are both nutritious and filling. The five recipes below are perfect examples: each has under 500 calories per serving, at least 22 grams of protein, and is packed with whole-food nutrients from vegetables, lean proteins, beans, and grains.

Whether you’re cutting calories for weight loss, managing portion sizes, or just looking for lighter meal options, these dishes offer everything you need to stay energized and satisfied.

1. Low-Calorie Cobb Salad

Calories per serving: ~475
Protein: ~28g

Cobb salad is a classic for a reason — it’s hearty, colorful, and full of textures. This low-calorie version lightens up the traditional recipe by using lean chicken breast, skipping bacon or using turkey bacon, and reducing the amount of cheese without losing flavor.

Ingredients (serves 2):

• 2 cups chopped romaine lettuce

• 1/2 cup cherry tomatoes, halved

• 1/4 cup diced cucumber

• 1/2 avocado, sliced

• 4 oz grilled chicken breast, sliced

• 1 boiled egg, halved

• 1 slice turkey bacon, cooked and crumbled

• 1 oz crumbled feta or blue cheese

• 2 tablespoons light vinaigrette dressing

Instructions:

1. Layer the lettuce as a base. Arrange tomatoes, cucumber, avocado, chicken, egg, and bacon neatly on top.

2. Sprinkle with cheese and drizzle with dressing.

3. Serve chilled.

Why it works: This salad delivers lean protein, fiber, and healthy fats — especially from the chicken, egg, and avocado — to keep you full without heavy calories.

2. Steak, Mushroom, and Spinach Skillet

Calories per serving: ~480
Protein: ~34g

This one-pan skillet is quick, savory, and satisfying. Steak provides a protein-rich base, while mushrooms and spinach add antioxidants and volume for a low-calorie, nutrient-dense meal.

Ingredients (serves 2):

• 6 oz lean sirloin steak, sliced thin

• 2 cups baby spinach

• 1 cup sliced cremini mushrooms

• 1/2 small onion, thinly sliced

• 1 tablespoon olive oil

• Salt, pepper, garlic powder to taste

• Optional: red pepper flakes for heat

Instructions:

1. Heat olive oil in a nonstick skillet over medium heat.

2. Add onion and mushrooms, sauté for 5–6 minutes until soft.

3. Add steak slices and cook until desired doneness, 3–4 minutes.

4. Stir in spinach and cook just until wilted, about 1–2 minutes.

5. Season to taste and serve warm.

Why it works: This meal is rich in iron, vitamin B12, and protein — perfect for an energizing dinner that feels indulgent without the calorie overload.

3. Turkey Taco Salad with Homemade Pico de Gallo

Calories per serving: ~450
Protein: ~32g

Love tacos but not the excess calories from shells and cheese? This turkey taco salad delivers all the spicy, zesty flavor with none of the guilt.

Ingredients (serves 2):

• 6 oz lean ground turkey (93% lean)

• 1/2 tablespoon olive oil

• 1 teaspoon chili powder

• 1/2 teaspoon cumin

• Salt and pepper to taste

• 2 cups shredded lettuce

• 1/2 cup black beans, rinsed and drained

• 1/4 avocado, diced

• 1 tablespoon Greek yogurt (as sour cream substitute)

For pico de gallo:

• 1/2 cup diced tomatoes

• 1 tablespoon diced onion

• 1 tablespoon chopped cilantro

• Juice of 1/2 lime

• Salt to taste

Instructions:

1. Heat olive oil in a skillet and cook ground turkey with spices until browned.

2. Combine pico de gallo ingredients in a bowl and mix well.

3. Assemble salad: Start with lettuce, add turkey, beans, avocado, and a spoonful of Greek yogurt.

4. Top with fresh pico.

Why it works: This bowl offers protein from turkey and beans, plus fiber and healthy fats from avocado, keeping you full and satisfied.

4. Tomato, Orzo, and White Bean Soup

Calories per serving: ~430
Protein: ~22g

This comforting, veggie-packed soup is ideal for a light lunch or dinner. White beans add creaminess and plant-based protein, while orzo offers texture without too many calories.

Ingredients (serves 3):

• 1 tablespoon olive oil

• 2 garlic cloves, minced

• 1/2 small onion, chopped

• 1 can (14 oz) diced tomatoes

• 1/2 cup cooked orzo pasta

• 1 can (15 oz) white beans, drained and rinsed

• 2 cups low-sodium vegetable broth

• 1/2 teaspoon dried oregano

• Salt and pepper to taste

• Fresh basil for garnish

Instructions:

1. In a medium pot, heat olive oil over medium heat.

2. Add onion and garlic, sauté until fragrant.

3. Stir in tomatoes, broth, oregano, and beans. Simmer for 10 minutes.

4. Add cooked orzo and heat through.

5. Season to taste and garnish with basil before serving.

Why it works: It’s light but hearty, and high in fiber and plant protein — ideal for a meatless meal that still delivers nutrients.

5. Shrimp Salad with Quinoa, Corn, and Avocado

Calories per serving: ~490
Protein: ~29g

This refreshing, protein-rich salad combines shrimp with whole grains, vegetables, and healthy fats. It’s perfect for summer or anytime you want a light but complete meal.

Ingredients (serves 2):

• 8 oz cooked shrimp, peeled and deveined

• 1/2 cup cooked quinoa

• 1/4 cup cooked corn (fresh or frozen)

• 1/4 avocado, diced

• 1/2 cup cherry tomatoes, halved

• 1 tablespoon olive oil

• Juice of 1 lime

• Salt and pepper

• Chopped cilantro (optional)

Instructions:

1. In a large bowl, mix quinoa, corn, tomatoes, and avocado.

2. Toss in shrimp.

3. Drizzle with olive oil and lime juice, season with salt and pepper, and mix well.

4. Chill before serving if desired.

Why it works: Shrimp provides lean, low-fat protein; quinoa and corn add fiber and texture; avocado supplies satisfying fats — all in under 500 calories.

Final Tips for Low-Calorie, High-Protein Eating

• Lean meats: Chicken, turkey, shrimp, and lean beef offer great protein without excess calories.

• Plant proteins: Beans, lentils, and tofu are perfect for meatless meals.

• Smart carbs: Whole grains like quinoa and orzo give you fiber and slow-digesting energy.

• Healthy fats: Avocado, olive oil, and eggs add richness without loading on too many calories.

• Bulk with veggies: Leafy greens, mushrooms, tomatoes, and onions add flavor, texture, and volume to meals with minimal calories.

These five recipes show that low-calorie meals can still be hearty, delicious, and satisfying — especially when they include a balance of macronutrients and fresh ingredients.