This year I’m intentionally lowering my daily calories to shed fat, and I’ve found that high-protein, low-carb dinners keep me full and satisfied while delivering lots of flavor. Below is a curated list of 21 high-protein, low-carb dinners — all under 450 kcal per serving — that are easy to make and family-friendly.
These recipes focus on simple ingredients, strong flavor, and lean protein. I’ve included calorie and macronutrient estimates for each dish so you can plan meals with confidence.
1. Buttered Cod
Source: allnutritious.com
Simple yet elegant, buttered cod is a one-pan favorite. The flaky fish cooks quickly in a buttery, garlicky sauce with bright lemon notes. It’s high in protein and pairs well with roasted vegetables or a light salad for a balanced, low-carb dinner.
Per Serving:
- Calories: 297
- Fats: 19g
- Protein: 31g
- Carbs: 1.2g
- Fiber: 0.3g
- Sugar: 0.3g
2. Keto Tuscan Soup
A comforting bowl with Italian sausage, sun-dried tomatoes, and kale. This keto Tuscan soup offers rich, savory flavors in a low-carb format that’s perfect for cool evenings.
Per Serving:
- Calories: 376
- Fats: 32g
- Protein: 15g
- Net Carbs: 7.2g
3. Lemon Chicken Piccata
Source: allnutritious.com
Chicken piccata features thin-cut chicken sautéed and finished in a bright lemon-butter and caper sauce. It’s zesty, quick to prepare, and a satisfying low-carb option for busy nights.
Per Serving:
- Calories: 433
- Fats: 35g
- Protein: 24g
- Carbs: 7.1g
- Fiber: 2.5g
- Sugar: 2.3g
4. Cast Iron Skillet Chicken Breast
Source: allnutritious.com
A well-seasoned cast iron skillet adds deep flavor and a crisp finish to chicken breasts without much added oil. Let the skin get golden and serve with a light side salad for a lean, filling meal.
Per Serving:
- Calories: 185
- Fats: 9.8g
- Protein: 22g
- Net Carbs: 1.1g
5. Garlic Butter Chicken Bites with Asparagus
Source: allnutritious.com
Tender chicken bites seared to golden brown with crisp asparagus, all coated in a garlic-butter sauce. This dish feels indulgent but stays low in carbs and high in protein — great for a weeknight treat.
Per Serving:
- Calories: 402
- Fats: 27g
- Protein: 34g
- Net Carbs: 5g
6. Keto Zucchini Boats
Source: allnutritious.com
Hollowed zucchini halves filled with a savory mixture and topped with cheese make a satisfying, low-carb alternative to heavy casseroles. They’re simple to assemble and versatile with different fillings.
Per Serving:
- Calories: 317
- Fats: 23g
- Protein: 21g
- Net Carbs: 5.6g
7. Cauliflower Ziti
When you crave pasta, cauliflower ziti delivers the texture and comfort of a baked ziti without the carbs. Roasted cauliflower and your favorite ziti toppings bake into a satisfying, protein-forward dish.
Per Serving:
- Calories: 364
- Fats: 20g
- Protein: 30g
- Net Carbs: 12.9g
8. Keto Chicken and Broccoli Stir Fry
Source: allnutritious.com
A quick stir-fry that combines tender chicken and crisp broccoli in a savory, low-carb sauce. It’s an easy, protein-rich option for hectic weeknights.
Per Serving:
- Calories: 318
- Fats: 12g
- Protein: 41g
- Net Carbs: 8.9g
9. Chicken Bacon Ranch Casserole
Creamy and savory, this casserole blends chicken, bacon, and ranch seasoning into a comforting, low-carb bake. It’s an easy one-pan meal the whole family will enjoy.
Per Serving:
- Calories: 315
- Fats: 22g
- Protein: 25g
- Net Carbs: 3.3g
10. Mexican Cheesy Chicken Skillet
This skillet brings a mix of Mexican flavors—spice, cream, and melted cheese—into a single pan. It’s quick to prepare and satisfying while staying low in carbs.
Per Serving:
- Calories: 324
- Fats: 22g
- Protein: 22g
- Net Carbs: 7.4g
11. Mediterranean StuffedSalmon
This Mediterranean stuffed salmon is colorful, flavorful, and quick to make — a great choice for entertaining or a special weeknight meal. It’s high in protein, low in carbs, and ready in under 45 minutes.
Per Serving:
- Calories: 234
- Fats: 11g
- Protein: 29g
- Net Carbs: 3.7g
12. Buffalo Chicken Cauliflower Casserole
Source: allnutritious.com
Spicy buffalo sauce, melted cheese, and tender chicken over riced cauliflower make for a comforting low-carb casserole. It’s bold in flavor and satisfying without excess carbs.
Per Serving:
- Calories: 419
- Fats: 31g
- Protein: 30g
- Net Carbs: 4.7g
13. Slow Cooker Cream Cheese Chicken
Source: allnutritious.com
Set-and-forget slow cooker chicken in a creamy, cheesy sauce with Italian herbs and garlic. It’s rich, high in protein, and simple to prepare for busy days.
Per Serving:
- Calories: 407
- Fats: 22g
- Protein: 38g
- Net Carbs: 10.3g
14. Keto Zucchini Beef Casserole
A cheesy, beef-forward casserole featuring tender zucchini and savory seasonings. High in protein and low in carbs, it’s a filling option for anyone tracking macros.
Per Serving:
- Calories: 443
- Fats: 35g
- Protein: 26g
- Net Carbs: 4.9g
15. Keto Fried Chicken Tenders
Crispy keto chicken tenders replicate that fried-chicken comfort without the carbs. They’re a kid-friendly, protein-packed option for family dinners.
Per Serving:
- Calories: 214
- Fats: 12g
- Protein: 23g
- Net Carbs: 2.8g
16. Salsa Fresca Chicken Bake
Bright, fresh salsa over baked chicken makes a lean, flavorful dinner. This bake is low in calories and carbs while delivering a high amount of protein per serving.
Per Serving:
- Calories: 377
- Fats: 11g
- Protein: 58g
- Net Carbs: 7.8g
17. Crockpot Mississippi Chicken
Flavorful and effortless, this slow-cooker recipe combines ranch seasoning, savory gravy, and pepperoncini for tender, juicy chicken that’s great over cauliflower rice or steamed vegetables.
Per Serving:
- Calories: 349
- Fats: 19g
- Protein: 35g
- Net Carbs: 6.3g
18. Creamy Pesto Chicken
A rich, creamy pesto sauce elevates seasoned chicken to an indulgent but low-carb dinner. The lush sauce pairs well with steamed greens or zucchini noodles.
Per Serving:
- Calories: 425
- Fats: 28g
- Protein: 31g
- Net Carbs: 12.2g
19. Keto Chicken Tortilla Soup
All the warmth of traditional chicken tortilla soup with fewer carbs. This version keeps the cozy flavors while remaining suitable for low-carb meal plans.
Per Serving:
- Calories: 407
- Fats: 28g
- Protein: 27g
- Net Carbs: 11.5g
20. Keto Lasagna Soup
This soup captures lasagna flavors in a low-carb bowl — rich tomato, seasoned meat, and cheesy finish — without the pasta. It’s a satisfying, high-protein option for cooler nights.
Per Serving:
- Calories: 426
- Fats: 30g
- Protein: 26g
- Net Carbs: 10.7g
21. Creamy Chicken in Parmesan Sauce
Succulent chicken breasts in a velvety Parmesan cream sauce with garlic, herbs, and sun-dried tomatoes. It’s rich and flavorful while still fitting into a low-carb, high-protein meal plan.
Per Serving:
- Calories: 409
- Fats: 28g
- Protein: 27g
- Net Carbs: 10.3g
Whether you prefer seafood, chicken, or comforting casseroles, this list covers a variety of easy, flavorful dinners that help you stay on track with lower calories and higher protein. Try a few of these recipes and keep the ones that fit your taste and routine — they make healthy eating simple and enjoyable.