32 High-Protein, Low-Carb Recipes to Fuel Your Day

High-protein, low-carb meals are a great option for anyone looking to support muscle maintenance, stabilize blood sugar and feel full for longer periods. Protein plays an important role in building and repairing tissues, supporting satiety and sustaining energy throughout the day. Meanwhile, moderating (not eliminating) your carbohydrate intake, mainly refined carbs, can help to reduce blood sugar spikes, and prevent those mid-day energy crashes. Eliminating too many carbohydrates can reduce your intake of fiber, vitamins and minerals so it’s important to approach low-carb eating with balance.

When planned thoughtfully, high-protein, low-carb meals can be nutrient-dense, satisfying, and supportive of overall health and wellness. Here’s a collection of high-protein, low-carb recipes that work for breakfast, lunch or dinner.

Start with these Marinated Chicken Breasts, which are lean and packed with protein. This recipe includes a flavorful combination of herbs and spices, perfect for weeknight dinners or meal prep.

Zucchini noodles stand in for pasta in this low-carb shrimp scampi makeover. And you may not even need a spiralizer. Check your supermarket produce section: some stores sell spiral-cut zucchini. The shrimp add protein and lean flavor, making this dish light and satisfying.

Kale and sweet corn create a duo that’s rich in vitamin A and fiber, while keeping the carb content moderate. This combo is stuffed into juicy chicken breasts, along with pepper jack cheese for a satisfying boost of protein and spice.

Elevate that can of salmon that’s been hanging out in the pantry by combining it with sweet sauteed leeks and tangy goat cheese to create an easy frittata. The eggs and salmon provide a good source of protein and omega-3s for a filling, heart-healthy meal.

Perfect for breakfast, lunch or dinner, these zucchini boats are filled with eggs, two kinds of cheese, garlic and fresh chives. Grilled and wrapped in bacon, making them utterly irresistible.

Cumin lamb is a popular street food sold on skewers both in China and many Chinatowns in the United States and beyond. Lamb is a high-protein choice, seasoned with cumin for a low-carb, flavorful dish. Pairing it with a refreshing smashed cucumber salad and a glass of beer can’t be beat.

Dinner prep just got a whole lot easier, thanks to this recipe. It allows you to cook frozen chicken breasts without having to thaw them first. The chicken and fresh mozzarella paired with the tomatoes and basil create a protein-rich, low-carb meal, which is perfect for quick weeknight dinners.

For a delicious, protein-packed breakfast, you can’t go wrong with a morning taco that’s made with a cottage cheese tortilla (yes, cottage cheese!) for an impressive 25 grams of protein per serving. These breakfast tacos also feature scrambled eggs, black beans and avocado for an added source of satisfying fiber and healthy fats.

Stew is an important go-to dish in many West African countries, either as an everyday meal or for celebratory events. Depending on the country, the base of the stew can vary. While stew can be made with several meat or seafood options, goat is the preferred choice in certain West African countries and delivers high-quality protein. The vegetables help to keep carbs moderate.

These shrimp marinate for only 30 minutes in a flavorful mix of lemon juice, garlic and powerhouse spice blend, Old Bay seafood seasoning. Shrimp are high in protein and naturally low in carbs, but don't be tempted to let them sit in the sauce any longer than that because the lemon juice will start to cook the shrimp and make them tough.

Move over cauliflower pizza crust, cheesy gluten-free and low-carb breadsticks are here. One small head of cauliflower, along with two types of cheeses, come together to magically transform into satisfying breadsticks that are rich in protein, fiber and flavor.

Looking for a light and flavorful dinner recipe? This Grilled Mahi Mahi with Summer Squash Salsa is the perfect choice! Mahi Mahi is high in protein and low in carbs, while the summer squash adds a source of fiber and nutrients.

Everyone will love this colorful, flavor-packed keto breakfast casserole. Luckily, it feeds a crowd! Eggs, cheese, and vegetables make this breakfast casserole high in protein and low in carbohydrates. It’s the perfect recipe for meal prep or weekend brunch.

Known as ma la xiang guo in Mandarin, mala dry pot is a popular restaurant phenomenon in China that’s recently made its way to the United States and elsewhere. This recipe was developed to streamline preparing dry pot at home. We added bok choy, tomatoes and shiitake mushrooms for big flavor while also paying homage to the dish’s inspiration from hot pot, minus the broth. And when paired with lean protein, this dish becomes both flavorful and low-carb.

The natural richness of salmon and its high amount of omega-3s makes it a great choice for a healthy meal that doesn’t warrant much added fat. The edamame adds plant-based protein and fiber, making this dish ideal for lunch or dinner.

These twice-baked breakfast potatoes contain all the elements of a brunch feast – eggs, sausage, spuds – contained in one tidy package. It’s just a bonus that they also follow the Whole30 program (a lifestyle that encourages you to choose whole instead of processed foods, and eschews sugar, grains, dairy and legumes). Protein from the eggs combined with nutrient-dense sweet potatoes creates a balanced breakfast that’s naturally lower in carbs.

This recipe highlights the traditional Chinese technique of “velveting,” a marinating process that coats proteins to tenderize, lock in juices and promote browning. The result? Juicy, tender chicken with tons of savory flavor. And when paired with fiber-rich broccoli, this combo creates a low-carb, protein-dense meal.

Jamaica’s escovitch is a pan-fried fish topped with pickled vegetable that bursts with an irresistible combination of sweet, tangy and spicy flavors. The traditional escovitch fish is a whole red snapper, but this recipe uses snapper fillets to streamline cooking and serving. Once the protein-packed fish is fried, colorful bell peppers and other vegetables are sautéed with spices, making this dish flavorful and nutrient-dense.

Scallops are an excellent lean, high-protein seafood option. The lemon and butter enhance the flavor without adding carbs.

This one-pan dish has flavors reminiscent of the Italian American classic sausage-and-peppers, but is lighter. We’ve swapped the typical sausage for lean and juicy pork tenderloin and paired it with sweet bell peppers for a colorful, nutrient-dense, low-carb meal.

Sorry chicken, avocado is the star in this low-carb and protein-packed dish. It helps make a creamy dairy-free pesto that’s filled with heart-healthy fats, helping to keep you full and satisfied.

In this flavorful dish, zucchini noodles replace traditional pasta to keep carb content on the lower end. The chicken and the light lemon basil flavors create a bright, satisfying, low-carb dinner.

You may not have thought to make a frittata in your air fryer, but you can! You’ll get a gorgeous brown crust with a creamy interior — and clever use of a cake pan makes it a cinch to unmold. Serve the frittata warm or at room temperature for a meal that’s high in protein and low in carbs. Plus, the veggies add fiber and volume without adding many more calories.

In this recipe, fragrant fresh herbs and ginger complement the lean chicken for a light, protein-packed dish. This recipe can be served with roasted vegetables for a filling, low-carb dinner.

This quick scampi is perfect over pasta or by itself with fresh-squeezed lemon. The juicy shrimp provides a source of lean, high-quality protein, while the garlic and lemon sauce keeps the carbs low and the flavor bright.

Perfect for grab-and-go, these egg cups are low-carb, protein-packed, and full of flavor from the prosciutto and fresh herbs. They are ideal for meal prep.

This pizza-frittata mash-up is super easy to make, thanks to the Instant Pot. Shredded provolone and grated Parmesan work best for this frittata because they stay suspended perfectly in the egg base and add just the right umami flavor. Serve with a simple spinach salad for a fun and family-friendly, protein-rich meal.

Peanut soup, also known as groundnut soup, is eaten throughout certain West African countries. Though made differently depending on the region or tribe, the common ingredient is protein-rich peanuts. This hearty, yet low-carb recipe uses natural peanut butter to help cut down the cooking time, and it’s paired with smoked turkey wings and robust spices.

Simmered in tangy herb and garlic dressing, these cheese-stuffed breasts are an easy, elegant weeknight dinner. The juicy chicken baked with cheese delivers protein and flavor, making it perfect for low-carb dinners.

This easy frittata recipe is the perfect option for when you are craving the classic Italian combo of sausage and peppers. The eggs and sausage provide protein, while the red peppers add nutrients and color. Cooking the peppers and onions before adding the egg ensures every bite out of the oven is sweet and tender.

According to traditional Chinese medicine, each herb used in this recipe offers flavor, depth and potential medicinal benefits. This comforting, protein-rich soup is naturally low in carbs and hydrating, making it a nourishing choice for any season.