Top 25 High Protein Low Carb Recipes
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From my own experience working with others, low carb and high protein recipes really make a difference for those looking to keep their blood sugar levels lower while still staying satiated. So I’ve strived to develop and come up with several recipe options that fit the low carb and high protein mold while still being enjoyable to eat. These 25 high protein low carb recipes range from 0 to 21 grams of carbs per serving and 7 to 49 grams of protein, and every one of them stays under 590 calories. They work as high protein low carb meals for any meal of the day, and the smaller picks double as high protein low carb snacks when a craving hits between plates. The list is ordered from the lowest carb picks at the top to the highest at the bottom, so you can scan it quickly and pull whichever recipe fits your macros for the day.
How These Made the Cut
- Every recipe on this list ranges between 0 to 21 carbs per serving. There’s a variety of options that likely meet your dietary and carb in-take needs.
- Protein had to hold up as well. Every serving delivers at least 7 grams, and 11 of the 25 recipes clear 20 grams of protein per serving.
- The list is sorted from lowest carb to highest, so recipe number one has the least carbs of anything on the page and the count climbs from there.
- Most of the picks build on everyday proteins like chicken, salmon, turkey, eggs, and cottage cheese, with sweet options and snacks mixed in throughout.
What This List Is Built For
- If you count carbs and want the number up front, the ordering does that work for you. For example, you can spot a sub 5 gram option on the list here.
- Meal preppers with a daily protein target. For example, keto Turkey Meatballs, One Pan Salmon & Veggies, and the chicken recipes all deliver 20 grams of protein or more per serving.
- Weeknight cooks who want a low carb dinner that still tastes like a real meal. Cajun Salmon, One Pan Salmon & Veggies, and the air fryer chicken plates all come together fast with simple equipment.
- Anyone following a keto style or very low carb plan. The first 16 recipes on the list stay at 8 grams of carbs or less per serving.
- Anyone using food to manage weight. If you’re hunting for high protein low carb recipes for weight loss, the sub 5 gram picks at the top of the list are where I’d start.
- Dessert lovers who still want to keep carbs low. Protein Lemon Bars, Low Carb Protein Chocolate Cake Bites, and Cottage Cheese Strawberry Ice Cream all come in at 7 grams of carbs or fewer.
The Recipes
1. Keto Canned Chicken Nuggets
110 calories · 0g carbs · 10g protein
This high protein keto chicken nugget recipe turns a simple 12 ounce can of drained chicken into crispy, golden bites with 10 grams of protein each and zero carbs. You mix everything in one bowl, shape them by hand, and bake at 425 degrees for about 20 minutes.
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2. Italian Herb Chicken
290 calories · 0g carbs · 42g protein
This Italian Herb Chicken is packed with flavor from a simple bag marinade of olive oil, Dijon mustard, and Italian seasonings. With 42 grams of protein per serving and just a handful of ingredients, it’s the kind of high-protein dinner that actually makes healthy eating feel effortless on busy weeknights.
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3. Cottage Cheese Egg Bites with Bacon
110 calories · 1g carbs · 10g protein
These cottage cheese egg bites pack 10 grams of protein each with minimal prep and zero fancy equipment. You blend the ingredients, pour them into a muffin tin, and bake while you get ready for the day.
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4. Air Fryer Lemon Pepper Salmon
140 calories · 1g carbs · 14.5g protein
This air fryer lemon pepper salmon is the ideal high-protein dinner for busy weeknights when you want something that actually tastes good. Each serving delivers 14.5 grams of protein with just 140 calories, and the whole thing cooks in under 20 minutes from start to finish.
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5. Lemon Pepper Chicken
380 calories · 1g carbs · 32g protein
This air fryer lemon pepper chicken is the kind of dinner that makes weeknight cooking feel effortless. Crispy on the outside, juicy on the inside, and packed with 32 grams of high protein per serving.
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6. Cottage Cheese Egg Salad
70 calories · 2g carbs · 7g protein
This high protein egg salad swaps out mayo for blended cottage cheese, giving you a creamier texture and 7 grams of protein per serving without sacrificing any of that classic egg salad flavor you crave. It stores well in the fridge for up to 4 days and comes together with simple blending and folding steps.
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7. Keto Turkey Meatballs
211 calories · 2g carbs · 20g protein
These keto turkey meatballs deliver 20 grams of protein per serving while keeping carbs low and flavor high. Ground turkey, parmesan cheese, and Italian seasoning come together in under 10 minutes of prep time before baking into tender, juicy meatballs that work for meal prep, quick weeknight dinners, or a satisfying high-protein snack.
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8. Whipped Cottage Cheese Garlic & Herbs Dip
90 calories · 3g carbs · 7g protein
Sometimes the simple is simply (pun intended) the way to go. This whipped cottage cheese dip takes less than 5 minutes to put together and you end up with a flavorful dip that gives you around 7 grams of protein per serving.
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9. Cajun Salmon
280 calories · 3g carbs · 25g protein
I keep coming back to this combination of smoky, spicy seasoning on salmon. It is lean, it cooks fast in the air fryer, and each serving has 25 grams of protein.
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10. Protein Lemon Bars
230 calories · 4g carbs · 12g protein
These Protein Lemon Bars deliver 12 grams of protein per bar while keeping carbs down to just 4 grams, making them a dessert that actually supports your goals instead of derailing them. The almond flour crust gives you a nutty, buttery base, and the Greek yogurt filling is creamy and tangy without any heavy cream cheese.
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11. Cottage Cheese Flatbread Pizza
160 calories · 6g carbs · 13g protein
This high protein cottage cheese flatbread pizza delivers 13 grams of protein per slice with a crispy crust that will make you forget about the higher carb flatbreads. The whole thing comes together with a blender, a baking sheet, and about an hour from start to finish.
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12. Low Carb Protein Chocolate Cake Bites
110 calories · 6g carbs · 8g protein
Each of these low carb protein chocolate cake bites packs 8 grams of protein with just 110 calories, making them a genuinely satisfying treat that fits into any flexible diet plan. They bake in 20 minutes at 350 degrees, then cool into dense little squares that taste more like dessert than a health food.
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13. Almond Flour Protein Pumpkin Bread
220 calories · 6g carbs · 17g protein
This almond flour protein pumpkin bread hits different every fall when pumpkin puree is at its peak and you want something that actually keeps you full without derailing your macros. Forty-one grams of protein across the whole loaf, ten generous slices, and barely a minute of active prep before it goes in the oven.
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14. Cottage Cheese Strawberry Ice Cream
140 calories · 7g carbs · 7g protein
This high protein cottage cheese strawberry ice cream tastes just like the real deal, with 7 grams of protein per serving and a creamy texture that fooled everyone at my last cookout. You need just 4 ingredients, a blender, and three hours in the freezer for a dessert that costs about $2.43 per bowl and actually keeps you full.
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15. Cottage Cheese Mini Cheesecakes
130 calories · 7g carbs · 14g protein
Each of these cottage cheese mini cheesecakes delivers 14 grams of protein with just 130 calories. The blender method makes them incredibly smooth with no cottage cheese aftertaste, and you only need six simple ingredients to pull them off.
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16. Asian Lettuce Wrap
220 calories · 8g carbs · 20g protein
These Asian Lettuce Wraps deliver 20 grams of protein per serving while keeping the whole thing under 220 calories. They are a lighter, higher-protein takeout alternative that comes together in one skillet with minimal prep.
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17. Almond Flour Parmesan Chicken Tenders
440 calories · 10g carbs · 49g protein
This protein-packed twist on classic chicken tenders delivers 49 grams of protein per serving with a crispy almond flour and parmesan crust that actually holds up. The sriracha-honey mustard egg wash adds a subtle kick that makes these way more interesting than your average school lunch version.
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18. No Bake Chocolate Protein Bars
210 calories · 10g carbs · 16g protein
These no bake chocolate protein bars deliver 16 grams of protein with just 2 grams of sugar per bar, making them a solid post-workout snack or afternoon pick-me-up that doesn’t taste like a compromise. You mix everything into a bowl, press it into an 8×8 pan, freeze it for two hours, and you’ve got eight bars ready to grab all week long.
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19. Healthy Sugar Free Teriyaki Chicken
260 calories · 10g carbs · 44g protein
This high protein chicken teriyaki clocks in at 44 grams of protein per serving without the sugar spike from typical takeout versions. The homemade sauce uses allulose instead of brown sugar, so you get that sticky, caramelized flavor with a fraction of the carbs.
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20. Protein Cinnamon Rolls
280 calories · 11g carbs · 18g protein
These Protein Cinnamon Rolls deliver 18 grams of protein in a single roll while tasting like the sugary comfort food you actually want for breakfast. Made with almond flour, Greek yogurt, and vanilla whey protein powder, they are lower in sugar and way more filling than anything from a tube.
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21. No Bake Cookie Dough Protein Bars
200 calories · 11g carbs · 16g protein
Each of these no bake cookie dough protein bars packs 16 grams of protein with zero baking required. You mix everything together, press it into a pan, and freeze it for two hours.
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22. Cottage Cheese Omelette
510 calories · 12g carbs · 38g protein
This high protein cottage cheese omelette packs 38 grams of protein into one breakfast that takes just under 30 minutes from start to finish. Blending the eggs with cottage cheese in a food processor or blender gives you an impossibly smooth texture that regular scrambled eggs just can’t match.
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23. One Pan Salmon & Veggies
590 calories · 13g carbs · 49g protein
This one pan salmon and vegetables recipe delivers nearly 49 grams of protein per serving with minimal prep. A rimmed baking sheet, a handful of seasonal vegetables, and a simple spice blend are all you need to get a complete dinner on the table in under 30 minutes.
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24. Almond Flour Cottage Cheese Flatbread
440 calories · 16g carbs · 31g protein
This almond flour cottage cheese flatbread delivers 31 grams of protein and just 16 net carbs per serving while actually tasting like real bread. Unlike the viral two-ingredient cottage cheese flatbread, this version uses almond flour for a better texture and less eggy taste.
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25. Chocolate Chia Seed Protein Pudding
280 calories · 21g carbs · 28g protein
This Chocolate Chia Seed Protein Pudding is one of the easiest high protein recipes I’ve put together this year. You simply just toss everything in a bowl and mix it together.
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| Recipe | Calories | Carbs | Protein |
|---|---|---|---|
| Keto Canned Chicken Nuggets | 110 | 0g | 10g |
| Italian Herb Chicken | 290 | 0g | 42g |
| Cottage Cheese Egg Bites with Bacon | 110 | 1g | 10g |
| Air Fryer Lemon Pepper Salmon | 140 | 1g | 14.5g |
| Lemon Pepper Chicken | 380 | 1g | 32g |
| Cottage Cheese Egg Salad | 70 | 2g | 7g |
| Keto Turkey Meatballs | 211 | 2g | 20g |
| Whipped Cottage Cheese Garlic & Herbs Dip | 90 | 3g | 7g |
| Cajun Salmon | 280 | 3g | 25g |
| Protein Lemon Bars | 230 | 4g | 12g |
| Cottage Cheese Flatbread Pizza | 160 | 6g | 13g |
| Low Carb Protein Chocolate Cake Bites | 110 | 6g | 8g |
| Almond Flour Protein Pumpkin Bread | 220 | 6g | 17g |
| Cottage Cheese Strawberry Ice Cream | 140 | 7g | 7g |
| Cottage Cheese Mini Cheesecakes | 130 | 7g | 14g |
| Asian Lettuce Wrap | 220 | 8g | 20g |
| Almond Flour Parmesan Chicken Tenders | 440 | 10g | 49g |
| No Bake Chocolate Protein Bars | 210 | 10g | 16g |
| Healthy Sugar Free Teriyaki Chicken | 260 | 10g | 44g |
| Protein Cinnamon Rolls | 280 | 11g | 18g |
| No Bake Cookie Dough Protein Bars | 200 | 11g | 16g |
| Cottage Cheese Omelette | 510 | 12g | 38g |
| One Pan Salmon & Veggies | 590 | 13g | 49g |
| Almond Flour Cottage Cheese Flatbread | 440 | 16g | 31g |
| Chocolate Chia Seed Protein Pudding | 280 | 21g | 28g |
Notes From Testing This List
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Start at the top for your lowest carb days
The list is sorted by carb count, so when your plan calls for something under 5 grams, you only need to look at the first ten recipes.
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Pair the mid carb picks with a vegetable side
Once the list climbs past 10 grams of carbs, a plain salad or roasted vegetable side keeps the whole plate where you want it.
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Batch the make ahead options
Keto Turkey Meatballs, the no bake protein bars, Chocolate Chia Seed Protein Pudding, and Cottage Cheese Egg Bites with Bacon all build ahead well and keep in the fridge or freezer for the week.
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Pick your dessert by the number, not the name
The sweet picks on this list range from 4 to 21 grams of carbs, so Protein Lemon Bars and the chocolate cake bites are the lightest options if you want to stay toward the bottom of the range.
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Build your plan around the per serving numbers
Almond Flour Cottage Cheese Flatbread and Almond Flour Protein Pumpkin Bread both make multiple servings, so the calories and protein listed here are per serving, which is what your macros should be built around.
FAQs
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What is the lowest carb recipe on this list?
Italian Herb Chicken and Keto Canned Chicken Nuggets both come in at 0 grams of carbs per serving. Italian Herb Chicken brings 42 grams of protein for 290 calories, while the nuggets give you 10 grams of protein in a 110 calorie serving.
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Which high protein low carb recipe has the most protein?
Almond Flour Parmesan Chicken Tenders and One Pan Salmon & Veggies tie at 49 grams of protein per serving. The tenders come in at 440 calories and 10 grams of carbs, and the salmon plate sits at 590 calories with 13 grams of carbs.
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Do these low carb recipes work for keto?
The first 16 recipes on the list stay at 8 grams of carbs or less per serving, which fits a standard keto budget. Everything past that mark still works if your daily carb allowance is a little higher.
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Are there any low carb desserts on this list?
There are nine of them. Protein Lemon Bars lead the group at 4 grams of carbs, and the rest, including the chocolate cake bites, pumpkin bread, strawberry ice cream, mini cheesecakes, protein bars, and cinnamon rolls, all stay at 21 grams of carbs or fewer.
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Can I meal prep these high protein low carb recipes?
Several of them are built for it, and they cover the bulk of my high protein low carb meal prep. Keto Turkey Meatballs and the no bake protein bars keep well for the week, Chocolate Chia Seed Protein Pudding is a make ahead recipe by design, and Cottage Cheese Egg Salad stores in the fridge for up to 4 days.
