31 Protein Packed Low Carb Recipes | Little Spice Jar (2024)

31 mouthwatering meals that are low on the carbs and high on the protein! Pair them with a simple salad orroasted veggies and you’ve got dinner in no time!

31 Protein Packed Low Carb Recipes | Little Spice Jar (1)

With spring just around the corner, it’s time to reel it back in and get that summer bod back.

So today lets skip the bread, pasta, rice, and all that other jazz and focus on delicious recipes that are HIGH on protein and low on the carbs.

Before we get into the recipes, let me just say that these recipes are not necessarily low fat. All of these recipes have less than20 grams of carbohydrates per serving. You’ll find a variety of slow cooker, pressure cooker, oven and stove-top recipes. There’s something for everyone here!

So without further ado, lets jump right in!

1.Simple Asian Grilled Chicken

A simple and easy recipe for asian style grilled chicken! We marinate the chicken in soy sauce, minced garlic, rice vinegar, ground ginger, and one secret ingredient that always ensures SUPER tender chicken! You can grill it outdoors or on a grill pan indoors.

Calories – 219
Carbs – 4.3g

2. The Best Steak Fajitas

These are literally the best steak fajitas you’ll ever have. It’s as simple as combining the marinade ingredients together and letting it all hang out in the refrigerator. Serve it on a big bed of lettuce and top with guac and sour cream to take this baby over the top!

Calories – 361
Carbs – 13.1g

3. One Skillet Chicken with Lemon Garlic Cream Sauce:

This one is CONSTANTLY a #1 recipe on the site. You need just 30 minutes and simple pantry staples to bring this meal together. It’s tender chicken breasts that are simmered in a lemon garlic cream sauce. How can you even go wrong with that?

Calories – 302
Carbs 4.6g

4. Garlic Butter Baked Salmon in Foil

A whopping 31 grams of protein per serving, this meal will keep you nice and full. The salmon is brushed with a homemade lemon garlic butter sauce and then wrapped in foil and baked. What you get is flakey salmon that’s loaded with garlic butter goodness.

Calories – 265
Carbs – 1.6g

5. 30 Minute Mozzarella Chicken in Homemade Tomato Sauce

Another reader favorite! It’s pan seared chicken smothered in a quick tomato sauce that’s flavored with basil pesto to give it that slow simmered taste in 30 minutes! Top it with mozz and you’ve got a meal the whole family with enjoy.

Calories – 385
Carbs – 7.3g

6. Veggie Loaded Breakfast Casserole

A low carb breakfast that will keep you full and is easily customizable! Loaded with shredded potatoes, fresh veggies, and a big splash of hot sauce for added flavor. Add in crumbled sausage, shredded chicken or anything else you please to pack on more protein.

Calories – 172
Carbs – 11.6g

7. Perfect One Hour Whole Roasted Chicken

A whole 3.5 pound bird cooked in 1 hour! We stuff the chicken with lemons, garlic, and fresh herbs and what you get it the most delicious lemon pepper seasoned chicken. Serve it as is or chop the chicken and use it in a salad!

Calories – 404
Carbs – 1.1g

8. Chili Lime Salmon in Foil

Salmon that’s been brushed with a lime and chili sauce and dusted with cumin and chipotle chili powder that takes 30 minutes to make from start to finish! Did I mention clean up is a BREEZE?

Calories – 274
Carbs – 4.1g

9. One Skillet Chicken in Fiesta Cream Sauce

What the heck is fiesta sauce? It’s the most delicious cream sauce that’s flavored with cilantro, lime, cumin, garlic and jalapeños! Now imagine seared chicken breasts doused in this sauce? Dinner? Done.

Calories – 333
Carbs – 3.8g

10. Orange Chicken Lettuce Wraps

Want takeout style orange chicken but can’t afford the carbs and the extra calories? This meal will pack a nice punch of protein and leave you satisfied.

Calories – 112
Carbs – 8.5g

11. French Onion Pot Roast (Slow Cooker)

A soul warming roast. We start by sautéing the onions to bring out that natural sweetness. Then it all goes into a slow cooker for a stress-free dinner. Serve it with steamed veggiesor cauliflower mash!

Calories – 351
Carbs – 14.8g

12. Pressure Cooker Chicken Carnitas

Chicken Carnitas made in the pressure cooker than crisped up under the broiler. Toss in 2-3 pounds at once and enjoy this all week long!

Calories – 192
Carbs – 5.4g

13. One Skillet Chicken with Garlicky Mushroom Cream Sauce

Another one skillet recipe! It’s an easy chicken dinner loaded with sautéed garlic and mushrooms and topped with a creamy sauce. Swap the chicken breasts for chicken thighs if you perfect dark meat.

Calories – 343
Carbs – 6g

14. Walnut Crusted Healthy Chicken Parmesan with Zoodles

We coat the chicken breast in ground walnuts, top it with marinara and mozz and serve it over spiralized zucchini noodles. This meal is filling and a great alternative to it’s calorie dense alter ego.

Calories – 384
Carbs – 6.5g (not including zoodles)

15. The Easiest Grilled Chimichurri Chicken

TwoIngredient grilled chimichurri chicken. We’re marinating the chicken breast in prepared chimichurri sauce and grilling it up! Flavorful and hardly any work at all.

Calories – 268
Carbs – 1.7g

16. Upside Down Mexican Breakfast Casserole with Hash Brown Crust

31 Protein Packed Low Carb Recipes | Little Spice Jar (17)

A simple Mexican breakfast casserole with a hash brown crust on top! I’m using black beans, diced onions, pepper, and shredded cheese along with 10 eggs. This casserole is both filling AND satisfying.

Calories – 196
Carbs – 11.9g

17. Swedish Meatballs in Brown Gravy

Tender meatballs nuzzled in a simple brown gravy. Just like IKEA meatballs only better. That brown gravy really makes this dish — so good you’ll want to sip it through a straw!

Calories – 382
Carbs – 10.7g

18. Sun-dried Tomato and Spinach Stuffed Chicken

Pan fried crispy stuffed chicken breasts. The filling is made with sun-dried tomatoes, baby spinach, and cream cheese. Then we’ll pan fry the chicken breasts until they’re golden brown. Tender chicken with creamy spinach and sun-dried tomato stuffed inside. It’s soo good!

Calories – 379
Carbs 12.8g

19. Shrimp Stuffed Portobello Mushrooms

Another 30 minute dinner recipe! This time we’re stuffing portobello mushrooms with a shrimp stuffing and roasting it for 15 minutes! Squeeze a big lemon wedge on top before serving, it’s so satisfying!

Calories – 216
Carbs – 14.4g

20. Seattle Style Smoked Salmon Chowder

If soup is your lunch staple, here’s one that you’ll love! A Seattle style smoked salmon chowder completely with chunks of tender potatoes and capers for a little zing. The base of this chowder has a little cream cheese to give it that richness. Best of all, NO FLOUR to thicken our chowder!

Calories – 311
Carbs – 15.1g

21.One Sheet Pan Roasted Za’atar Chicken and Potatoes

Potatoes and chicken crusted with za’atar spices, olive oil, garlic, and lemon juice all cooked in one pan. Just toss it all into a zip-top bag and give it a good shake before baking. It’s herby, fresh, and easy to make!

Calories – 387
Carbs – 11.5g

22. Slow Cooker Cuban Shredded Beef (Ropa Vieja)

Cuban style shredded beef made in the slow cooker. Just sear the meat and then braise it for hours with onions, garlic, and spices. The result – beef that just falls apart!

Calories – 164
Carbs – 6.6g

23. One Skillet Chicken with Tomato Basil Cream Sauce

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Can you tell one skillet chicken recipes are my favorite thing to make? This ones got a sun-dried tomato pesto flavored sauce. Add in a handful of capers to give a little more zing to balance out that creaminess.

Calories – 516
Carbs – 6.2g

24. Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Learn how to meal prep this easy lemon roasted salmon with sweet potatoes and broccolini and enjoy it for lunch or dinner all week long. Just heat and EAT.

Calories – 282
Carbs – 17.6g

25. Firecracker Baked Salmon in Foil

The best way to eat salmon – glazed with firecracker sauce! This sauce is sweet, spicy, and a little tangy. Just 30 quick minutes and as with all foil recipes – cleanup is a breeze!

Calories – 261
Carbs – 19.1g

26.Kale Shaved Brussel Sprout Salad with Ginger Miso Dressing

An asian inspired kale and shaved brussels sprout salad with shredded chicken and drizzled with ginger miso dressing. This is the perfect salad to use up leftover rotisserie chicken or shredded turkey!

Calories – 234
Carbs – 15.8g

27. Easy Baked Salmon in Foil with Chimichurri Sauce

Fresh salmon baked in foil then topped with chimichurri sauce. A light and refreshing salmon recipe thats perfect to flake up or dice and add to salads!

Calories – 456
Carbs – 2.6g

28. Barbacoa Beef (Slow Cooker)

Barbacoa beef made in the crockpot! Whizz together a few ingredients in the blender then toss it all into the slow cooker and let the meat cook up until it easily shreds with two forks. Serve the meat on a Chipotle style salad (minus the rice for low carb, of course) or on those 50 calorie corn tortillas.

Calories – 180
Carbs – 3.4g

29. 15 Minute Garlic Shrimp in Lemon Butter Sauce

Garlic Shrimp in less than 15 minutes. These little guys are cooked in a light lemon butter sauce that’s just enough to drizzle on steamed veggies or as dressing on a salad.

Calories – 190
Carbs – 1.8g

30. Easy Chicken Lettuce Wraps

Wrap your salad around your protein. I used ground chicken but turkey or beef would also be great. We’ve flavored the meat with toasted sesame oil, hoisin sauce, sriracha, and a hint of rice wine vinegar.

Calories – 105
Carbs – 5.9g

31. The Easiest Greek Grilled Chicken

If you can toss a bunch of ingredients into a bag, you can make this meal! I serve this with a greek salad or roasted potatoes. It’s great forbagged lunches, just dice the chicken and top it on a salad and you’re ready to go.

Calories – 191
Carbs – 1.4g

And there it is! 31 low carb recipes for breakfasts, lunches, and dinners!

31 Protein Packed Low Carb Recipes | Little Spice Jar (33)

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31 Protein Packed Low Carb Recipes | Little Spice Jar (2024)


What has a lot of protein but little carbs? ›

Below is an example of a low carb, high protein meal plan: Breakfast: spinach omelet or scrambled tofu. Snack: cucumber strips wrapped in chicken slices or hummus with carrot batons. Lunch: seasoned grilled chicken or tempeh with cauliflower rice and vegetables, such as broccoli or oven-baked carrots and zucchini.

How can I add protein without carbs? ›

The 25 Best High-Protein, Low-Carb Foods
  1. Eggs. Eggs are amongst the most nutrient-dense foods you can eat. ...
  2. Canned Salmon. Canned salmon is a carb-free food that's very high in protein. ...
  3. Cheddar Cheese. ...
  4. Whey Protein Isolate. ...
  5. Cottage Cheese. ...
  6. Turkey Sticks. ...
  7. Canned Tuna. ...
  8. Collagen Peptides.
Jan 29, 2024

What happens if you only eat protein and no carbs? ›

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

What can I eat that has no carbs and high protein? ›

Zero Carb Options with High Protein and Lower Fat
  • Leaner cuts of zero carb meats (skinless chicken breast, turkey breast, veal, etc.)
  • Ground meat (turkey, chicken, beef, veal, pork, etc.)
  • Leaner lunch & deli meats with no carb-containing fillers (ham, turkey, chicken, etc.)
Sep 30, 2022

What has 30 grams of protein? ›

Here are some examples:
  • 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards.
  • 1 ½ cups of low-fat cottage cheese or greek yogurt.
  • 5-6 whole eggs.
Jun 18, 2018

What foods are filling but low in carbs? ›

36 tasty, low-carb foods that will keep you full and satisfied
  • Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
  • Broccoli. ...
  • Coconut oil. ...
  • Eggplant. ...
  • Eggs. ...
  • Grapefruit. ...
  • Greek yogurt. ...
  • Green beans.
Mar 20, 2024

How much protein per day to lose weight? ›

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What is found in protein but not carbs or fat? ›

Protein is a micronutrient, which is essential for muscle growth. Therefore, nitrogen is the element that is only present in proteins but not in lipids or carbohydrates.

What foods fill you up but are low in carbs? ›

36 tasty, low-carb foods that will keep you full and satisfied
  • Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
  • Broccoli. ...
  • Coconut oil. ...
  • Eggplant. ...
  • Eggs. ...
  • Grapefruit. ...
  • Greek yogurt. ...
  • Green beans.
Mar 20, 2024

What has lots of protein but few calories? ›

The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as: Beans, peas and lentils, which are also good sources of fiber. Fish. Lean meat and poultry.

What are high protein no carb vegetables? ›

Non-starchy veggies include broccoli, spinach, asparagus, mushroom, cauliflower, pepper and more. These are high in protein and very low in carb, which makes them the perfect food to lose weight, especially for those who are vegetarians. Besides these vegetables have several health benefits.

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