11 Delicious Low Carb High Protein Recipes to Try

As a missionary dad cooking for a busy household in the Dominican Republic, I’ve learned that healthy eating has to be practical, flavorful, and family-approved. Managing type 2 diabetes means I keep a close eye on carbs, but with ingredient shortages and picky eaters (yes, even in paradise), I’ve had to get creative. These 11 low-carb, high-protein recipes are my go-to lineup. They’ve been tweaked and tested right here at sea level with tropical produce and whatever proteins I can find. One of our absolute favorites? The Greek Yogurt Chicken Salad. It’s creamy, refreshing, and just the thing after a hot afternoon of ministry work—plus, it’s a smart swap for the mayo-heavy versions I grew up with. Whether you’re craving comfort food or something light and energizing, these recipes deliver real nourishment without extra fuss.

Greek Yogurt Chicken Salad

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Greek Yogurt Chicken Salad is a deliciously refreshing dish that’s perfect for lunch or a light dinner. Combining tender chicken with creamy Greek yogurt instead of mayonnaise makes it a healthier option that’s packed with protein. The addition of fresh grapes, crunchy celery, and walnuts adds a delightful crunch while balancing the flavors with a hint of sweetness.

This recipe is simple to make, requiring just a few ingredients and minimal prep time. It’s a great way to use leftover chicken and can be served on a bed of greens, in a wrap, or alongside your favorite crackers. Enjoy this wholesome dish that satisfies both your taste buds and dietary goals!

Ingredients

• 2 cups cooked chicken, diced
• 1 cup plain Greek yogurt
• 1/2 cup grapes, halved
• 1/2 cup celery, diced
• 1/4 cup walnuts, chopped
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

• In a large bowl, combine the cooked chicken, Greek yogurt, grapes, celery, and walnuts.
• Add the Dijon mustard, lemon juice, salt, and pepper. Mix until everything is well combined.
• Taste and adjust seasoning if needed.
• Serve immediately or refrigerate for an hour to let the flavors meld.
• Enjoy on its own, in a wrap, or over a bed of greens!

After a long day of community work, this salad became our go-to. Using Greek yogurt instead of mayo keeps it light and diabetic-friendly.

Pro Tip

Use leftover roasted chicken to save time and add depth of flavor.

Nutrition Info:

• Servings: 4
• Per Serving: Approx. 250 calories, 30g protein, 10g carbs, 10g fat

Baked Salmon with Asparagus and Lemon

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Baked Salmon with Asparagus and Lemon is a delightful dish that brings together the richness of salmon with the crispness of asparagus. The fresh lemon adds a zesty touch that brightens up the flavors, making it not only tasty but also refreshing. This recipe is simple to prepare, perfect for a weeknight dinner or a more special occasion. Fresh seafood is abundant here. This dish is a family favorite, especially when we get salmon from local fishermen.

Combining low carb elements with high protein, this meal is not only satisfying but also fits well into a healthy eating plan. The salmon is flaky and tender, while the asparagus provides a nice crunch, creating a balanced texture in every bite. Here’s how to make it:

Ingredients

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like dill or parsley), for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the asparagus and drizzle with olive oil, then sprinkle with salt and pepper.
3. Place the salmon fillets on the same baking sheet, skin side down. Season with salt and pepper, and arrange lemon slices on top of the salmon.
4. Bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Remove from the oven, garnish with fresh herbs, and serve hot.

Pro Tip

Place lemon slices under the salmon to infuse more citrus flavor and prevent sticking.

Nutrition Info:

• Servings: 2
• Per Serving: Approx. 400 calories, 35g protein, 5g carbs, 25g fat

Zucchini Noodles with Pesto and Grilled Chicken

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Zucchini noodles, or zoodles, bring a fresh twist to your plate, making this dish light yet satisfying. Tossed with homemade or store-bought pesto, the noodles get a burst of flavor that complements the juicy grilled chicken perfectly. This meal is a great choice for those seeking something low in carbs but high in protein, and it comes together in no time! With pasta being scarce at times, zoodles have been a lifesaver. They’re quick to prepare and the kids love them.

With a few simple ingredients and minimal prep, you can whip up this delightful dish that’s both nutritious and delicious. It’s a wonderful way to enjoy a hearty meal without the heaviness of traditional pasta. Let’s dive into the recipe!

Ingredients

• 2 medium zucchinis
• 2 grilled chicken breasts, sliced
• 1/2 cup pesto sauce
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. Set aside.
2. Cook the Chicken: Season the chicken breasts with salt and pepper. Grill them over medium heat for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C). Slice into strips once cooked.
3. Sauté the Zoodles: In a large skillet, heat the olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until just tender. Avoid overcooking to maintain crunch.
4. Add the Pesto: Remove the skillet from heat and stir in the pesto until the noodles are evenly coated.
5. Serve: Top the zoodles with grilled chicken slices and halved cherry tomatoes. Garnish with fresh basil before serving.

Pro Tip

With pasta being scarce at times, zoodles have been a lifesaver. They’re quick to prepare and the kids love them.

Nutrition Info

• Servings: 2
• Per Serving: Approx. 350 calories, 30g protein, 8g carbs, 20g fat

Lentil Soup with Sausage and Kale

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Lentil soup with sausage and kale is a hearty dish that combines rich flavors with nutritious ingredients. The lentils provide a solid base, while the sausage adds a savory kick, and the kale brings a delightful freshness. This soup is not just filling; it’s also easy to prepare, making it a fantastic option for busy weeknights. Lentils are super easy to find here due to the culture, so we try to incorporate them into many dishes!

The blend of spices and textures creates a satisfying meal that warms you up from the inside out. Plus, it fits perfectly into a low-carb, high-protein lifestyle. Dig in and enjoy the wonderful balance of flavors and nutrients in this comforting soup!

Ingredients

• 1 cup dried lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3 carrots, diced
• 1 bell pepper, diced
• 1 pound smoked sausage, sliced
• 4 cups vegetable or chicken broth
• 2 cups kale, chopped
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion and garlic; sauté until fragrant.
2. Add carrots and bell pepper, cooking until softened, about 5 minutes.
3. Stir in the sliced sausage and cook until browned.
4. Add the lentils, broth, paprika, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until lentils are tender.
5. Stir in the kale and cook for an additional 5 minutes until wilted. Adjust seasoning if necessary, and serve warm.

Pro Tip

Add kale towards the end of cooking to retain its vibrant color and nutrients.

Nutrition Info

• Servings: 6
• Per Serving: Approx. 300 calories, 25g protein, 20g carbs, 15g fat

Stuffed Bell Peppers with Ground Turkey

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Stuffed bell peppers are a delicious way to enjoy a nutritious meal while keeping things low carb and high in protein. These vibrant peppers filled with ground turkey create a delightful flavor combination, making every bite satisfying. Not only are they easy to prepare, but they also offer a wonderful opportunity to sneak in some vegetables and spices. Bell peppers grow well in our garden. Stuffing them with turkey and quinoa makes for a satisfying meal.

The taste is savory with a hint of sweetness from the peppers, complemented by the tender ground turkey and any seasonings you choose to add. Perfect for a weeknight dinner or meal prep, these stuffed peppers are sure to please everyone at the table.

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 1 cup cooked quinoa or cauliflower rice
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1 can diced tomatoes (14.5 oz), drained
• 1 cup shredded cheese (optional, for topping)
• Salt and pepper to taste
• Olive oil for cooking

Instructions

1. Preheat oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds. Lightly brush the outside with olive oil and place them in a baking dish.
3. In a skillet, heat olive oil over medium heat. Sauté the diced onion and minced garlic until translucent.
4. Add the ground turkey to the skillet and cook until browned. Stir in the cooked quinoa or cauliflower rice, diced tomatoes, Italian seasoning, salt, and pepper. Mix well until combined.
5. Stuff each bell pepper with the turkey mixture, pressing down gently. If desired, sprinkle shredded cheese on top of each stuffed pepper.
6. Bake for 25-30 minutes until the peppers are tender and the cheese is melted. Serve hot!

Pro Tip

Pre-bake the peppers for 10 minutes before stuffing to ensure they’re tender.

Nutrition Info

• Servings: 4
• Per Serving: Approx. 350 calories, 30g protein, 15g carbs, 18g fat

Cauliflower Rice Stir-Fry with Shrimp

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Cauliflower Rice Stir-Fry with Shrimp is a delightful dish that combines the lightness of cauliflower rice with the savory goodness of shrimp. It’s quick and easy to prepare, making it perfect for a busy weeknight dinner. The vibrant colors from fresh vegetables add a lovely touch, while the shrimp delivers a satisfying protein punch. When the local market had an abundance of shrimp, I decided to try this stir-fry. The kids loved the vibrant colors and flavors, and it quickly became a weeknight favorite. Sometimes, unfortunately, cauliflower is hard to find here. One time my wife and I found it for nearly $10 per head at the grocery store! I paid nearly $4 for a small head just yesterday!

This dish is not only low in carbs but also bursting with flavor. You’ll enjoy the crunch of bell peppers and the subtle bite of green onions that elevate the overall taste. It’s a satisfying meal that feels indulgent without the guilt, making it a great addition to your low-carb, high-protein repertoire.

Ingredients

• 1 medium head of cauliflower, riced
• 1 pound shrimp, peeled and deveined
• 1 bell pepper (red or yellow), sliced
• 1 cup green peas
• 3 green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper, to taste

Instructions

1. Prepare the Cauliflower: Start by ricing the cauliflower using a food processor or grater until it resembles grains of rice.
2. Sauté the Shrimp: In a large pan, heat sesame oil over medium heat. Add the garlic and ginger, cooking until fragrant. Stir in the shrimp and cook until they turn pink, about 3-4 minutes. Remove shrimp from the pan and set aside.
3. Cook the Vegetables: In the same pan, add the sliced bell pepper and peas. Sauté for a few minutes until just tender.
4. Add the Cauliflower Rice: Stir in the riced cauliflower and soy sauce. Cook for another 5-7 minutes, stirring occasionally until the cauliflower is tender.
5. Combine and Serve: Return the shrimp to the pan, mix everything well, and season with salt and pepper. Garnish with chopped green onions before serving.

Pro Tip

To prevent soggy cauliflower rice, cook it separately to release moisture before adding it to the stir-fry.

Nutrition Info:

• Servings: 4
• Per Serving: Approx. 220 calories, 25g protein, 10g carbs, 10g fat

Crispy Parmesan Brussels Sprouts

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Crispy Parmesan Brussels Sprouts are a delightful side dish that pairs well with any meal. The combination of roasted Brussels sprouts and melted Parmesan cheese creates a tasty and satisfying flavor profile. These bites are not only crunchy but also packed with nutrients, making them a great addition to your low-carb, high-protein diet.

Making these Brussels sprouts is simple and requires minimal ingredients. You just toss them with olive oil, seasonings, and Parmesan, then roast until golden brown. It’s a quick recipe that delivers a satisfying crunch and a savory taste, perfect for both busy weeknights and special occasions.

Ingredients

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup grated Parmesan cheese

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the Brussels sprouts, olive oil, garlic powder, salt, and black pepper. Toss until the sprouts are evenly coated.
3. Spread the Brussels sprouts on a baking sheet in a single layer.
4. Roast in the oven for 20-25 minutes, stirring halfway through, until they are crispy and golden brown.
5. Remove from the oven and sprinkle with grated Parmesan cheese. Return to the oven for an additional 5 minutes to melt the cheese.
6. Serve warm and enjoy your crispy, cheesy Brussels sprouts!

Pro Tip

For extra crispiness, roast the sprouts cut-side down and avoid overcrowding the pan.

Nutrition Info

• Servings: 4
• Per Serving: Approx. 150 calories, 5g protein, 12g carbs, 10g fat

Egg Muffins with Spinach and Feta

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These egg muffins are a delightful way to enjoy a low-carb, high-protein meal that’s simple to prepare. They blend the earthy flavors of spinach with the tanginess of feta cheese, creating a savory bite that’s perfect for breakfast or a quick snack. Mornings can be hectic, so having these egg muffins ready to go has been a game-changer. They’re perfect for on-the-go breakfasts before school and work.

With just a few ingredients, you can whip up a batch that not only tastes great but is also packed with nutrients. These muffins are portable, so you can take them on the go or enjoy them at home. Just pop them in the oven, and you’ll have a satisfying meal ready in no time!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• Salt and pepper to taste
• 1/4 teaspoon garlic powder

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add in the chopped spinach, crumbled feta, garlic powder, salt, and pepper. Mix well.
4. Pour the egg mixture evenly into the muffin tin, filling each cup about 2/3 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Allow to cool slightly before removing from the tin. Serve warm or store in an airtight container for later use.

Pro Tip

Mornings can be hectic, so having these egg muffins ready to go has been a game-changer. They’re perfect for on-the-go breakfasts before school and work.

Nutrition Info

• Servings: 6
• Per Serving: Approx. 100 calories, 8g protein, 2g carbs, 7g fat

Avocado and Tuna Salad Lettuce Wraps

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Avocado and tuna salad lettuce wraps are a delightful blend of creamy and savory flavors, making them a delicious low-carb option for lunch or a light dinner. These wraps are not only tasty but also super simple to prepare, perfect for those days when you want something healthy without the fuss. On hot days, these lettuce wraps are refreshing and light. The combination of creamy avocado and savory tuna hits the spot every time, especially when the heat index here in the Dominican is over 100 degrees!

The combination of fresh avocado and protein-packed tuna creates a satisfying filling that pairs perfectly with crisp lettuce leaves. Each bite is refreshing and full of flavor, making it an excellent choice for anyone looking to enjoy a nutritious meal in a fun, hand-held format.

Ingredients

• 1 can of tuna, drained
• 1 ripe avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup bell pepper, diced
• 1 tablespoon cilantro, chopped
• 1 tablespoon lime juice
• Salt and pepper to taste
• Large lettuce leaves (like romaine or butter lettuce) for wrapping

Instructions

1. In a medium bowl, combine the drained tuna, diced avocado, red onion, bell pepper, cilantro, lime juice, salt, and pepper. Mix gently until well combined.
2. Lay out the lettuce leaves on a plate.
3. Spoon the tuna and avocado mixture onto the center of each lettuce leaf.
4. Wrap the lettuce around the filling and enjoy immediately.

Pro Tip

Use butter or romaine lettuce for sturdy wraps that hold the filling well.

Nutrition Info

• Servings: 4
• Per Serving: Approx. 250 calories, 20g protein, 8g carbs, 18g fat

Chicken and Broccoli Alfredo with Zoodles

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Chicken and Broccoli Alfredo with Zoodles is a delightful twist on the classic Alfredo dish. It’s creamy, savory, and packed with protein while keeping carbs in check. This recipe is not only delicious but also simple to prepare, making it a perfect weeknight dinner option.

Craving comfort food without the carbs led me to this recipe. The zoodles provide the perfect pasta substitute, and the creamy Alfredo sauce is a hit with the whole family. The combination of tender chicken, crisp broccoli, and zoodles (zucchini noodles) tossed in a rich Alfredo sauce creates a satisfying and wholesome meal. You’ll love the lightness of the zoodles paired with the creamy sauce, allowing for all the flavors to shine without weighing you down!

Ingredients

• 2 medium zucchinis, spiralized
• 2 cups cooked chicken breast, diced
• 2 cups broccoli florets
• 1 cup heavy cream
• 1 cup grated Parmesan cheese
• 2 tablespoons garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Cook the Broccoli: In a pot of boiling water, blanch the broccoli florets for about 2-3 minutes until bright green and tender. Drain and set aside.
2. Prepare the Alfredo Sauce: In a pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant. Pour in the heavy cream and bring to a simmer. Stir in the Parmesan cheese until melted and smooth. Season with salt and pepper.
3. Add Chicken and Zoodles: Stir in the diced chicken and spiralized zucchini into the sauce, cooking for an additional 2-3 minutes until the zoodles are slightly tender.
4. Combine: Toss the blanched broccoli into the mixture, ensuring everything is well-coated with the sauce. Adjust seasoning if needed.
5. Serve: Plate your Chicken and Broccoli Alfredo with Zoodles, garnishing with fresh parsley. Enjoy your low-carb, high-protein meal!

Pro Tip

Blanch the zoodles briefly to maintain their texture and prevent them from becoming mushy.

Nutrition Info

• Servings: 4
• Per Serving: Approx. 350 calories, 30g protein, 10g carbs, 20g fat

Eggplant Lasagna with Ricotta

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Eggplant Lasagna with Ricotta is a delightful twist on the classic Italian dish, perfect for those looking to reduce carbs while enjoying rich flavors. The layers of tender eggplant, creamy ricotta, and savory marinara sauce create a comforting meal that’s both satisfying and nutritious.

This dish is straightforward to make, making it ideal for a weeknight dinner or a cozy weekend meal with family. With its wholesome ingredients and delicious taste, you’ll love serving this to friends and family without any fuss. Eggplants are plentiful here, so finding new ways to use them is always exciting. This lasagna satisfies our Italian food cravings while keeping it low-carb.

Ingredients

• 2 medium eggplants, sliced into 1/4-inch rounds
• 1 teaspoon salt
• 2 cups ricotta cheese
• 1 large egg
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Fresh basil, for garnish

Instructions

1. Prepare the Eggplant: Sprinkle the eggplant slices with salt and let them sit for about 30 minutes to draw out moisture. Rinse and pat dry.
2. Preheat Oven: Preheat your oven to 375°F (190°C).
3. Mix Ricotta Filling: In a bowl, combine ricotta cheese, egg, oregano, and garlic powder. Mix well.
4. Layer the Dish: In a baking dish, spread a thin layer of marinara sauce. Layer eggplant slices, then spread some ricotta filling over them. Repeat the layers, finishing with marinara sauce and a generous layer of mozzarella cheese on top.
5. Bake: Cover with foil and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes or until the cheese is bubbly and golden.
6. Serve: Let it cool for a few minutes before slicing. Garnish with fresh basil and enjoy your delicious eggplant lasagna!

Pro Tip

Salt the eggplant slices and let them sit for 30 minutes to draw out bitterness and excess moisture.

Nutrition Info

• Servings: 6
• Per Serving: Approx. 300 calories, 20g protein, 15g carbs, 18g fat

Protein Substitutions

• Chicken (breast or cooked) → Canned chicken, turkey breast, or tofu (for vegetarian)
• Ground Turkey → Ground chicken, lean beef, or crumbled tempeh
• Shrimp → Diced chicken breast, firm tofu, or scallops
• Sausage → Chorizo, kielbasa, or plant-based sausage
• Tuna (canned) → Canned salmon, sardines, or cooked shredded chicken
• Ricotta Cheese → Cottage cheese (blended smooth) or strained Greek yogurt
• Feta Cheese → Goat cheese, queso fresco, or shredded mozzarella

Vegetable Substitutions

• Zucchini (for zoodles) → Spiralized carrots, cucumber (raw version), or thin-sliced cabbage
• Bell Peppers → Poblano peppers, Anaheim chilies, or hollowed tomatoes
• Brussels Sprouts → Baby cabbages, chopped kale, or broccoli florets
• Eggplant → Zucchini slices or thinly sliced mushrooms (for layering)
• Spinach → Chopped kale, arugula, or Swiss chard
• Kale → Collard greens or spinach
• Lettuce (for wraps) → Cabbage leaves, collard greens, or large basil leaves (for mini wraps)

Carbohydrate Substitutions

• Cauliflower Rice → Chopped broccoli stems, riced cabbage, or shirataki rice
• Quinoa → Cauliflower rice (for lower carbs), cooked lentils, or bulgur (if carbs are acceptable)
• Green Peas → Edamame, diced zucchini, or chopped green beans

Dairy & Sauce Substitutions

• Greek Yogurt → Mashed avocado, coconut yogurt (dairy-free), or silken tofu blended
• Heavy Cream → Coconut cream, evaporated milk, or cashew cream
• Parmesan Cheese → Grana Padano, nutritional yeast (for dairy-free), or aged cheddar

Flavoring & Miscellaneous Substitutions

• Dijon Mustard → Yellow mustard or stone-ground mustard
• Lemon Juice → Lime juice or vinegar (white wine or apple cider)
• Pesto → Blended basil with olive oil and garlic, or chimichurri
• Soy Sauce → Coconut aminos or tamari (gluten-free)
• Garlic Powder → Fresh garlic or shallot
• Paprika → Smoked paprika or chili powder (for heat)

Tip from Grammie Shirley

To keep egg muffins fresh, store them in an airtight container in the refrigerator for up to four days. Reheat in the microwave for 30 seconds for a quick breakfast.

Q&A

Q1: Can I freeze the egg muffins for later use?

Yes, after baking and cooling, wrap them individually and freeze. Reheat in the microwave or oven when ready to eat.

Q2: How can I make the cauliflower rice stir-fry spicier?

Add a chopped chili pepper or a dash of hot sauce to the stir-fry for an extra kick.

Q3: What’s the best way to store leftover Brussels sprouts?

Store them in an airtight container in the refrigerator for up to three days. Reheat in the oven to retain crispiness.

Q4: Can I prepare the avocado and tuna salad in advance?

It’s best to prepare it fresh, but you can mix the tuna and other ingredients ahead of time and add the avocado just before serving to prevent browning.

Q5: How do I prevent the eggplant lasagna from becoming watery?

After salting and draining the eggplant slices, pat them dry thoroughly before assembling the lasagna.