20 High-Protein, Low-Calorie Foods to Add to Your Diet

The easiest and perhaps most obvious sources of high-protein, low-calorie food sources are meat, fish and animal by-products. But not all of them fit the bill. Here are your best options.

Eggs are one of the most versatile and nutrient-dense foods out there and perfect for any meal of the day. They’re also packed with essential vitamins like B12 and D. The whites are particularly low-calorie and protein-rich, so just use this part if you’re looking to be really strict.

If you’re bored of simply scrambling or boiling your eggs, try these recipes that make the most of this humble ingredient:

• Leek, Tenderstem & Feta Frittata (28g protein and 468kcal)

• Turkish Eggs with Confit Chickpeas & Tomatoes (41g protein and 768kcal)

• Herby Omelette Tomato Sandwich (22g protein and 426kcal)

We’ve all seen the gym bros with their plain chicken breast and broccoli. And while they’re right – chicken breasts are a great high-protein, low-calorie food source – they’re wrong insofar that cooking (and eating) chicken breast needs to be plain.

Ditch the sad and beige Tupperware and try some of these chicken breast recipes instead:

• Chicken & Broccoli Chopped Salad (72g protein and 737kcal)

• “Marry Me” Chicken Orzo (58g protein and 627kcal)

• Chicken, Basil & Fennel Smoosh (109g protein and 694kcal)

While prawns may not have quite as much protein as chicken breast, they are lower in calories. So, depending on your priorities, they may just be your new best friend. Plus, they feel quite luxurious.

Here are our favourite prawn recipes for inspiration:

• Fresh Sesame Prawn Toast (21g protein and 521kcal)

• Sriracha Butter Prawns & Cajun Rice (27g protein and 604kcal)

• XO Sauce Omelette with Prawns & Spring Onions (28g protein and 366kcal)

Canned tuna is cheap, accessible, high in protein and low in calories. More importantly it is – or can be (pun intended) – delicious. And if that wasn’t enough, unlike most meat and fish, it lasts for ages in your cupboard.

Stock your pantry with canned tuna and make these recipes:

• Tuna, Celery & Miso Smoosh (42g protein & 334kcal)

• Tuna & Green Bean Chopped Salad (34g protein & 289kcal)

• Tuna & Beans with Crispy Chilli Capers (31g protein & 367kcal)

Fresh salmon is widely available in supermarkets and is a great low-ish calorie protein source. We also think it’s one of the best ingredients to put in an air fryer – flaky meat and crispy skin. Yum.

Don’t let this beautiful fish go to waste by having it plain. Instead, discover these recipes:

• Poached Soy Salmon Rice Bowl (32g protein & 572kcal)

• Air Fryer Salmon Tacos with Mango Chipotle Glaze (30g protein & 522kcal)

• Sesame Crusted Salmon With Minty Butter Beans (41g protein & 621kcal)

The amount of protein and calories in Greek yoghurt varies from brand to brand, so do check the packaging for exact numbers. It’s a great choice for breakfast, or a snack if you need a mid-morning or afternoon protein boost to reach your daily intake.

Rather than eat Greek yoghurt out of the pot, try these overnight oat recipes:

• Apple Crumble Overnight Oats (22g protein & 396kcal)

• High-Protein Tiramisu Overnight Oats (18g protein & 373kcal)

• Chocolate & Raspberry Protein Overnight Oats (27g protein & 584kcal)

Pork loin is slightly higher in calories than other meat and fish options and, like other ingredients, its nutritional value depends on how it’s cooked.

Luckily, we’ve got some great pork loin recipes if you’re not sure how best to cook it:

• High-Protein Sesame Pork Rice Bowl (31g protein & 275kcal)

• Pork Fillet with Butter Beans & Salsa Verde (41g protein & 714kcal)

• Pork Minute Steaks on Pan Con Tomate (33g protein & 711kcal)

Turkey often gets a bad rep, but we don’t think that’s fair. It’s another great lean protein that goes well in salads, sandwiches, soups and even pasta.

Try these turkey recipes if you’re short on ideas:

• Turkey Curry (39g protein and 579kcal)

• Turkey & Crispy Onion Brothy Rice (38g protein and 475kcal)

• Pearl Barley & Spiced Turkey Soup Recipe (26g protein and 326kcal)

Love it or hate it there’s no denying that cottage cheese is a great high-protein option for breakfast, lunch or snacks. If you want to cut the calories as well, go for a low-fat version.

We’ve jumped on the cottage cheese hype and developed these recipes for you:

• Cottage Cheese Pancakes (16g protein and 296kcal)

• High-Protein Chocolate & Peanut Mousse (20g protein and 490kcal)

• Everything Cottage Cheese & Lox Bagel (36g protein and 504kcal)

Other white fish will also hit the mark here, but we’ve chosen cod since it’s the most popular choice in the UK. Make sure you choose a sustainable brand if you can.

The opportunities for cod recipes are endless. Here are our favourites:

• Cod & Curried Chickpeas (46g protein and 252kcal)

• Cod & Double Bean Traybake (44g protein and 531kcal)

• Cod & Chickpea Salad on Toast (46g protein and 600kcal)

You don’t have to eat meat, fish and dairy for a high-protein, low-calorie diet – there are plenty of plant-based options too.

Not only are lentils a great low-calorie source of protein, they’re also rich in fibre and other nutrients. They’re cheap if you get them dry and quick and convenient if you buy the ready-cooked pouches or cans.

Discover these healthy-yet-satisfying lentil recipes:

• Cheesy Lentils & Fridge-raid Greens (30g protein and 412kcal)

• Immune-Boosting Ginger, Turmeric & Coconut Lentils (25g protein and 552kcal)

• Yellow Dal (27g protein and 467kcal)

From one legume to the next – chickpeas are another plant-based way to get your protein in without the calories. While tinned ones are good, we recommend buying jarred chickpeas if you can as they are so much tastier!

Chickpeas are versatile and delicious, as these recipes prove:

• Creamy Spiced Spinach Chickpeas (22g protein and 479kcal)

• Sesame Crispy Chickpea Salad (27g protein and 619kcal)

• High-Protein Moroccan Inspired Chickpea Soup (21g protein and 651kcal)

There’s a reason tofu is such a staple of plant-based protein – it’s nutritious and, if cooked correctly, delicious.

However, badly cooked tofu can be miserable. So we suggest casting your eyes over some of our tofu recipes:

• Immunity Tofu & Ginger Noodle Protein Bowl (20g protein and 355kcal)

• Ginger & Chilli Tofu Scramble (25g protein and 360kcal)

• Ultimate Tofu Scramble (27g protein and 347kcal)

Tempeh is a fermented food made from soaked and cooked soybeans. It’s slightly higher in calories than tofu, but if you’ve exhausted all your tofu recipes it’s a great way to change things up.

Whether you’re new to tempeh or it’s already a regular in your fridge, add these recipes to your rotation:

• Cheesy Lentils, Tempeh & Fridge-raid Greens (30g protein and 412kcal)

• Tempeh Noodles (51g protein and 965kcal)

• Gado Gado Salad Bowl (75g protein and 1275kcal)

Often overlooked as a low-calorie source of protein, edamame are a little green gift of nature for those looking to cut back on their meat and dairy consumption, without sacrificing protein. They also contain other macronutrients such as magnesium and vitamin C. What’s not to like?

Edamame are delicious on their own, but they can also be enjoyed as part of a meal:

• Mushroom Miso Ramen Lunch Pots (31g protein and 647kcal)

• Peanut & Cucumber Ramen Noodle Salad (29g protein and 710kcal)

• Udon Cucumber Salad (21g protein and 673kcal)

While green peas don’t compete with ingredients such as meat, fish and tofu on the protein front, they are lower in calories so you can eat more of them!

Add green peas to your lunches and dinners with these recipes:

• Tim Spector's Smashed Peas & Beans (26g protein and 438kcal)

• Pea and Ham Hock Soup (31g protein and 423kcal)

• Smoked Mackerel, Pea, Mint & Cucumber Chopped Salad (22g protein and 495kcal)

As I’m sure you’re learning, legumes are essential to a high-protein low-calorie plant-based diet (that’s a bit of a mouthful). We’ve chosen kidney beans as they are cheap and widely available, but most other types of beans are just as good.

Here are some recipes for all you kidney bean fans:

• Veggie Chilli Con Carne (23g protein and 462kcal)

• Kidney Bean Curry Recipe (33g protein and 548kcal)

• Four Bean Spiced Stew (42g protein and 755kcal

This one might be cheating slightly, but – unsurprisingly – an easy way to up your protein intake is with protein powder. Choose a low-calorie variety, if you wish, and plant-based options are also widely available.

Protein powder doesn’t always taste great, but these recipes will ensure it does:

• Protein Pancakes (29g protein and 399 kcal)

• High-Protein Chocolate & Peanut Mousse (20g protein and 490kcal)

• High-Protein Banana Bread Baked Oats (19g protein and 438kcal)

Not only are pumpkin seeds a good source of protein, they’re also considered a superfood as they are packed with nutrients, antioxidants and promote good digestive health.

Snack on these throughout the day to up your protein intake, or incorporate them into your meals as these recipes do:

• Leek-y Beans (31g protein and 565kcal)

• High-Protein Air Fryer Granola (14g protein and 359kcal)

• Vegan Creamy Beany Cavolo Nero Pasta (21g protein and 476kcal)

Last but not least, we have quinoa. It doesn’t pack as much protein as some other ingredients, but it’s worth a mention as it is a ‘complete protein’. This means it contains all nine essential amino acids that the body can't make on its own. And it’s gluten-free.

It’s particularly good in salads and grain bowls like these:

• Chicken Meatball Grain Bowl (40g protein and 622kcal)

• Everything But The Bagel Smoked Salmon Quinoa Bowl (20g protein and 416kcal)

• Chargrilled Chicken With Spiced Cauliflower Rice & Tahini Drizzle (71g protein and 537kcal)

Incorporating high-protein, low-calorie foods into your diet doesn’t have to be difficult. From animal-based staples like eggs and chicken to plant-based options like lentils, there are plenty of choices to suit any preference. Not only are these foods great for maintaining a healthy weight, but they’re also essential for muscle repair, energy, and overall well-being. Get cooking.