25 Easy High Protein Low Carb Meals for Beginners

These 25 easy high protein low carb meals have 22 to 74 grams of protein per serving and use simple ingredients, from Crockpot Salsa Chicken and Naked Chicken Parmesan to Garlic Butter Salmon and Bunless Cheeseburgers.

If you’re new to low carb, start simple. A good protein, a vegetable and a sauce you like is all you need, and every meal here uses five or six ingredients.

When you’re ready for more, our high protein chicken breast meals with 40g+ protein are a good next step.

None of these need special flours or hard-to-find products. If you have an air fryer, the high protein air fryer dinners are another easy place to start.

Every recipe serves 4, and the protein in each title is per serving. Here are the recipes.

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EASY HIGH PROTEIN LOW CARB MEALS

🍗 Easy Chicken

Simple chicken dinners with five ingredients or fewer.

1. Baked Lemon Pepper Chicken Breasts (55g Protein)

Juicy baked chicken breasts with lemon pepper, done in 25 minutes.

Pound the thick end of the breast so it cooks evenly.

Ingredients:

• 2 lb chicken breast
• 1 tbsp olive oil
• 4 cups broccoli (to serve)
• Lemon pepper seasoning, 1 lemon

Instructions:

1. Heat oven to 425°F.
2. Rub chicken with oil and seasoning.
3. Bake 20 to 22 minutes to 165°F.
4. Rest 5 minutes and serve with steamed broccoli.

2. Crispy Air Fryer Chicken Thighs (46g Protein)

Boneless chicken thighs with crisp edges and a juicy middle.

Pat the chicken dry so the spices stick.

Ingredients:

• 2 lb boneless skinless chicken thighs
• 1 lb green beans
• Garlic powder, paprika, salt

Instructions:

1. Season the chicken.
2. Air fry at 400°F for 18 to 20 minutes, flipping once.
3. Air fry the green beans for 8 minutes.
4. Serve together.

3. Sheet Pan Chicken Fajitas (No Tortillas) (57g Protein)

Chicken, peppers and onions roasted on one pan and served over lettuce.

Use parchment for easy cleanup.

Ingredients:

• 2 lb chicken breast, sliced
• 3 bell peppers, 1 onion
• 1/2 cup Greek yogurt
• 1 tbsp oil, fajita seasoning
• Romaine (to serve)

Instructions:

1. Toss everything with oil and seasoning.
2. Roast at 425°F for 20 minutes.
3. Serve over lettuce.
4. Top with Greek yogurt.

4. Crockpot Salsa Chicken (74g Protein)

Two ingredients in the slow cooker and you have shredded chicken for the week.

Use a thick, chunky salsa so it isn’t watery.

Ingredients:

• 2.5 lb chicken breast
• 2 cups salsa
• 1/2 cup cheddar
• Cauliflower rice (to serve)

Instructions:

1. Add chicken and salsa to the crockpot.
2. Cook on low 6 hours.
3. Shred and stir.
4. Serve over cauliflower rice with cheese.

5. Naked Chicken Parmesan (60g Protein)

Chicken parmesan without the breading. Marinara and melted mozzarella do the work.

Use a low sugar marinara.

Ingredients:

• 2 lb chicken breast
• 1 cup marinara
• 3/4 cup part-skim mozzarella
• 1/4 cup parmesan

Instructions:

1. Sear the chicken 4 minutes per side.
2. Top with marinara and cheeses.
3. Bake at 400°F for 12 minutes.
4. Serve with zucchini noodles.

6. Chicken and Broccoli Stir Fry (57g Protein)

Chicken and broccoli in a quick garlic soy sauce.

Cut everything before you start, since it cooks fast.

Ingredients:

• 2 lb chicken breast
• 6 cups broccoli
• 3 tbsp soy sauce
• 1 tbsp sesame oil, garlic, ginger

Instructions:

1. Stir-fry chicken 6 minutes.
2. Add broccoli and a splash of water, cover 3 minutes.
3. Add soy sauce, garlic and ginger.
4. Toss and serve.

7. Rotisserie Chicken Caprese Salad (45g Protein)

Store-bought rotisserie chicken over tomatoes, mozzarella and basil.

No cooking at all.

Ingredients:

• 1.5 lb rotisserie chicken, sliced
• 1 cup fresh mozzarella
• 2 tomatoes
• Basil, balsamic glaze, olive oil

Instructions:

1. Slice tomatoes and mozzarella.
2. Arrange with chicken.
3. Add basil.
4. Drizzle with oil and balsamic.

8. Greek Yogurt Ranch Chicken Bake (57g Protein)

Chicken breasts baked under a Greek yogurt and ranch topping with parmesan.

The yogurt keeps the chicken moist.

Ingredients:

• 2 lb chicken breast
• 1/2 cup Greek yogurt
• 1/4 cup parmesan
• Ranch seasoning

Instructions:

1. Mix yogurt, ranch and parmesan.
2. Spread over chicken.
3. Bake at 400°F for 25 minutes.
4. Serve with a salad.

🥩 Easy Beef and Turkey

Ground meat and steak dinners for beginners.

9. Bunless Cheeseburgers with Roasted Broccoli (53g Protein)

Juicy cheeseburgers served on lettuce with roasted broccoli on the side.

Press a dimple in each patty so it stays flat.

Ingredients:

• 2 lb 90% lean ground beef
• 4 slices cheddar
• 6 cups broccoli
• Lettuce, pickles, mustard

Instructions:

1. Form 4 patties and season.
2. Cook 4 minutes per side and add cheese.
3. Roast broccoli at 425°F for 15 minutes.
4. Serve on lettuce.

10. Taco Bowls with Cauliflower Rice (48g Protein)

Taco beef over cauliflower rice with cheese, salsa and avocado.

Toast the cauliflower rice so it isn’t soggy.

Ingredients:

• 1.75 lb 93% lean ground beef
• 2 bags cauliflower rice
• 1/2 cup cheddar
• 1 cup salsa
• 1 avocado

Instructions:

1. Brown beef with taco seasoning.
2. Cook cauliflower rice.
3. Build bowls.
4. Top with cheese, salsa and avocado.

11. Steak and Eggs (45g Protein)

Pan-seared sirloin with fried eggs. A classic low carb plate.

Let the steak rest while you cook the eggs.

Ingredients:

• 1.5 lb sirloin
• 4 eggs
• 1 tbsp butter
• 5 oz spinach

Instructions:

1. Season and sear steak 4 minutes per side.
2. Rest and slice.
3. Fry eggs in butter.
4. Serve with wilted spinach.

12. Turkey Meatloaf Muffins (46g Protein)

Mini turkey meatloaves baked in a muffin tin, ready in 25 minutes.

Muffin tins cook them twice as fast as a loaf pan.

Ingredients:

• 2 lb 93% lean ground turkey
• 1 egg
• 1/4 cup almond flour
• 1/4 cup sugar-free ketchup, onion, garlic

Instructions:

1. Mix turkey, egg, almond flour and seasoning.
2. Divide into 12 muffin cups.
3. Top with ketchup.
4. Bake at 400°F for 22 minutes.

13. Ground Beef and Cabbage Skillet (45g Protein)

Beef and cabbage cooked with garlic and paprika in one pan.

Cook the cabbage until just tender, not soft.

Ingredients:

• 1.75 lb 96% lean ground beef
• 6 cups shredded cabbage
• 1 can diced tomatoes
• Onion, garlic, paprika

Instructions:

1. Brown beef with onion.
2. Add cabbage and cook 6 minutes.
3. Stir in tomatoes and spices.
4. Simmer 5 minutes.

14. Zucchini Pizza Boats with Ground Turkey (42g Protein)

Zucchini halves filled with turkey, marinara and mozzarella.

Scoop out the zucchini so the filling fits.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 4 zucchini
• 1 cup marinara
• 1 cup mozzarella
• Italian seasoning

Instructions:

1. Brown turkey with seasoning and marinara.
2. Fill zucchini halves.
3. Top with mozzarella.
4. Bake at 400°F for 20 minutes.

15. Crockpot Garlic Beef Roast (65g Protein)

Lean beef roast slow-cooked with garlic, broth and green beans.

Sear the roast first for more flavor.

Ingredients:

• 2.5 lb lean beef roast
• 1 lb green beans
• 1 cup broth
• 6 garlic cloves, thyme

Instructions:

1. Season and sear the roast.
2. Add to crockpot with broth and garlic.
3. Cook on low 8 hours, adding green beans for the last hour.
4. Slice or shred.

🐟 Easy Seafood

Fish and shrimp cook fast, so they are great for beginners.

16. Garlic Butter Salmon (43g Protein)

Salmon baked with garlic butter and lemon in 15 minutes.

Don’t overbake. The center should still be slightly pink.

Ingredients:

• 1.75 lb salmon
• 1 tbsp butter
• 1 lb asparagus
• Garlic, lemon

Instructions:

1. Heat oven to 400°F.
2. Place salmon and asparagus on a pan.
3. Top salmon with garlic butter.
4. Bake 12 to 14 minutes.

17. Lemon Pepper Shrimp Skewers (47g Protein)

Shrimp skewers with lemon pepper, grilled or broiled in 6 minutes.

Thread two skewers through each row so they don’t spin.

Ingredients:

• 2 lb shrimp
• 1 tbsp olive oil
• 2 zucchini
• Lemon pepper, garlic

Instructions:

1. Toss shrimp and zucchini with oil and seasoning.
2. Thread onto skewers.
3. Grill or broil 2 to 3 minutes per side.
4. Squeeze lemon on top.

18. Tuna Salad Lettuce Boats (30g Protein)

Tuna salad made with Greek yogurt, spooned into crisp lettuce leaves.

Add pickles for crunch.

Ingredients:

• 4 cans (5 oz) tuna
• 1/2 cup Greek yogurt
• Romaine hearts
• Celery, pickles, mustard

Instructions:

1. Mix tuna, yogurt, celery, pickles and mustard.
2. Separate lettuce leaves.
3. Spoon tuna into leaves.
4. Serve.

19. Baked Cod with Lemon and Dill (48g Protein)

Mild cod baked with lemon, dill and a little butter.

Thick cod pieces stay moister than thin ones.

Ingredients:

• 2.25 lb cod
• 1 tbsp butter
• 1 lb green beans
• Lemon, dill

Instructions:

1. Heat oven to 400°F.
2. Top cod with butter, lemon and dill.
3. Bake 12 to 15 minutes.
4. Serve with green beans.

20. Garlic Shrimp with Cauliflower Rice (48g Protein)

Garlic shrimp served over buttery cauliflower rice.

Cook the shrimp last so it stays tender.

Ingredients:

• 2 lb shrimp
• 2 bags cauliflower rice
• 1 tbsp butter
• Garlic, parsley, lemon

Instructions:

1. Cook cauliflower rice.
2. Cook garlic in butter.
3. Add shrimp and cook 2 minutes per side.
4. Serve over rice.

🥚 Easy Eggs and No-Cook Meals

For mornings, lunches and nights when you don’t want to cook.

21. Cheesy Egg and Spinach Cups (27g Protein)

Eggs, spinach and cheese baked in a muffin tin. Make a batch and eat all week.

Grease the tin well or use silicone cups.

Ingredients:

• 12 eggs
• 1/2 cup cottage cheese
• 5 oz spinach
• 1/2 cup cheddar

Instructions:

1. Heat oven to 350°F.
2. Whisk eggs and cottage cheese.
3. Add spinach and cheese.
4. Bake in muffin cups 20 minutes.

22. Cottage Cheese Scrambled Eggs (22g Protein)

Fluffy scrambled eggs with cottage cheese stirred in for extra protein.

Cook them low and slow so they stay soft.

Ingredients:

• 10 eggs
• 1 cup low-fat cottage cheese
• 1 tbsp butter
• Chives, salt, pepper

Instructions:

1. Whisk eggs and cottage cheese.
2. Melt butter over low heat.
3. Stir eggs gently until just set.
4. Top with chives.

23. Egg and Turkey Protein Snack Box (35g Protein)

Hard-boiled eggs, deli turkey, cheese and vegetables in a lunch box.

Boil a dozen eggs on Sunday for the week.

Ingredients:

• 8 hard-boiled eggs
• 12 oz lean deli turkey
• 4 cheese sticks
• Cucumber, cherry tomatoes

Instructions:

1. Boil and peel eggs.
2. Roll up turkey.
3. Add cheese and vegetables to boxes.
4. Chill.

24. Grilled Chicken Greek Salad (42g Protein)

Chicken over romaine with cucumber, tomato, olives and feta.

Make the dressing with lemon, oil and oregano.

Ingredients:

• 1.5 lb chicken breast
• Romaine
• 1 cucumber, 2 tomatoes
• 1/4 cup feta
• 1 tbsp olive oil, lemon

Instructions:

1. Grill and slice chicken.
2. Chop vegetables.
3. Toss with dressing.
4. Top with chicken and feta.

25. Chicken Vegetable Soup (No Noodles) (57g Protein)

Chicken soup with zucchini, celery and carrots instead of noodles.

Add the zucchini at the end so it keeps its shape.

Ingredients:

• 2 lb chicken breast
• 8 cups broth
• 2 zucchini
• Celery, onion, carrot, thyme

Instructions:

1. Simmer chicken in broth with onion, celery and carrot 20 minutes.
2. Shred chicken.
3. Add zucchini.
4. Simmer 5 minutes.

Start with three or four of these, repeat them for a couple of weeks, and low carb will feel a lot easier.