10 High-Protein, Low-Carb Recipes for a Healthy & Energized Lifestyle

Maintaining a high-protein, low-carb diet is a great way to boost metabolism, support muscle growth, and maintain steady energy levels. These recipes are not only packed with protein but also low in carbohydrates, making them perfect for weight loss, muscle building, or simply a balanced diet. Each recipe includes nutritional values, so you know exactly what you’re eating.

1. Grilled Lemon Garlic Chicken Breast

Nutritional Value (Per Serving)

• Protein: 45g
• Carbs: 4g
• Fiber: 1g
• Calories: 280 kcal

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 cloves garlic (minced)
• Juice of 1 lemon
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

Instructions

1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Marinate the chicken breasts in the mixture for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-7 minutes on each side until fully cooked.
5. Let it rest for a few minutes before slicing. Serve with a side of steamed greens.

2. Garlic Butter Salmon with Asparagus

Nutritional Value (Per Serving)

• Protein: 40g
• Carbs: 3g
• Fiber: 2g
• Calories: 350 kcal

Ingredients

• 1 salmon fillet (6 oz)
• 1 tbsp butter
• 2 cloves garlic (minced)
• 1 tsp lemon zest
• 1 cup asparagus spears
• ½ tsp salt
• ½ tsp black pepper

Instructions

1. Preheat oven to 375°F (190°C).
2. Melt butter in a pan, add garlic, and sauté for 1 minute.
3. Place the salmon fillet on a baking tray, brush with garlic butter, and sprinkle lemon zest.
4. Arrange asparagus around the salmon, seasoning with salt and pepper.
5. Bake for 12-15 minutes or until the salmon is flaky and fully cooked. Serve hot.

3. Spinach and Cheese Omelet

Nutritional Value (Per Serving)

• Protein: 30g
• Carbs: 5g
• Fiber: 1g
• Calories: 270 kcal

Ingredients

• 3 large eggs
• ½ cup spinach (chopped)
• ¼ cup shredded cheddar cheese
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper

Instructions

1. In a bowl, whisk eggs with salt and pepper.
2. Heat olive oil in a pan over medium heat.
3. Pour the eggs into the pan and cook for 1 minute.
4. Add spinach and cheese, then fold the omelet in half.
5. Cook for another 2 minutes until the cheese melts. Serve immediately.

4. Grilled Tofu and Avocado Salad

Nutritional Value (Per Serving)

• Protein: 25g
• Carbs: 7g
• Fiber: 3g
• Calories: 290 kcal

Ingredients

• 1 block firm tofu (sliced)
• 1 avocado (sliced)
• 1 cup mixed greens
• 1 tbsp olive oil
• 1 tsp soy sauce
• ½ tsp black pepper

Instructions

1. Heat a grill pan over medium heat.
2. Brush tofu slices with olive oil and soy sauce.
3. Grill tofu for 3-4 minutes on each side until golden brown.
4. Arrange mixed greens and avocado slices on a plate, then top with grilled tofu.
5. Drizzle with additional olive oil and season with pepper. Serve fresh.

5. Turkey and Cheese Lettuce Wraps

Nutritional Value (Per Serving)

• Protein: 35g
• Carbs: 6g
• Fiber: 2g
• Calories: 250 kcal

Ingredients

• 4 large romaine lettuce leaves
• 6 oz sliced turkey breast
• 2 slices cheddar cheese
• 1 tbsp mayonnaise
• ½ tsp Dijon mustard
• ½ small cucumber (sliced)

Instructions

1. Lay out the lettuce leaves on a flat surface.
2. Spread mayonnaise and Dijon mustard evenly over each leaf.
3. Layer turkey slices, cheese, and cucumber slices.
4. Roll the lettuce leaves tightly like a wrap.
5. Slice in half and serve immediately.

6. Baked Cod with Garlic Butter

Nutritional Value (Per Serving)

• Protein: 42g
• Carbs: 2g
• Fiber: 1g
• Calories: 310 kcal

Ingredients

• 1 cod fillet (6 oz)
• 1 tbsp butter (melted)
• 2 cloves garlic (minced)
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• 1 tsp lemon juice

Instructions

1. Preheat oven to 375°F (190°C).
2. Place cod fillet on a baking tray lined with parchment paper.
3. Mix melted butter, garlic, paprika, salt, and pepper in a small bowl.
4. Brush the mixture evenly over the cod.
5. Bake for 12-15 minutes or until the fish flakes easily.
6. Drizzle with lemon juice before serving.

7. Cottage Cheese and Walnut Bowl

Nutritional Value (Per Serving)

• Protein: 30g
• Carbs: 8g
• Fiber: 2g
• Calories: 220 kcal

Ingredients

• 1 cup cottage cheese (low-fat)
• ¼ cup walnuts (chopped)
• ½ tsp cinnamon
• 1 tsp honey (optional)

Instructions

1. In a bowl, add cottage cheese.
2. Sprinkle chopped walnuts and cinnamon on top.
3. Drizzle with honey if desired.
4. Mix and enjoy as a quick, protein-packed snack or meal.

8. Egg and Avocado Breakfast Bowl

Nutritional Value (Per Serving)

• Protein: 28g
• Carbs: 5g
• Fiber: 3g
• Calories: 320 kcal

Ingredients

• 2 boiled eggs (sliced)
• ½ avocado (sliced)
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper

Instructions

1. Place boiled egg slices and avocado in a bowl.
2. Drizzle with olive oil and season with salt and pepper.
3. Gently mix and enjoy as a nutritious breakfast or light dinner.

9. Grilled Steak with Roasted Broccoli

Nutritional Value (Per Serving)

• Protein: 50g
• Carbs: 6g
• Fiber: 3g
• Calories: 400 kcal

Ingredients

• 6 oz sirloin steak
• 1 cup broccoli florets
• 1 tbsp olive oil
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper

Instructions

1. Preheat grill to medium-high heat.
2. Season steak with salt, pepper, and garlic powder.
3. Grill for 4-5 minutes on each side until desired doneness.
4. Meanwhile, toss broccoli with olive oil, salt, and pepper.
5. Roast broccoli in a 400°F (200°C) oven for 12-15 minutes.
6. Serve grilled steak with roasted broccoli on the side.

10. Shrimp and Cauliflower Rice Stir-Fry

Nutritional Value (Per Serving)

• Protein: 38g
• Carbs: 7g
• Fiber: 3g
• Calories: 280 kcal

Ingredients

• 1 cup shrimp (peeled and deveined)
• 1 cup cauliflower rice
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 tsp ginger (grated)
• ½ tsp garlic powder
• ½ tsp red pepper flakes (optional)

Instructions

1. Heat olive oil in a pan over medium heat.
2. Add shrimp and cook for 2-3 minutes per side until pink.
3. Remove shrimp and set aside.
4. In the same pan, add cauliflower rice, soy sauce, ginger, garlic powder, and red pepper flakes.
5. Sauté for 3-4 minutes until heated through.
6. Return shrimp to the pan, mix well, and serve hot.

Final Thoughts

These 10 high-protein, low-carb recipes are perfect for maintaining muscle, staying full longer, and keeping energy levels high while managing carb intake. Whether you’re looking for a quick breakfast, a hearty dinner, or a light meal, these options provide the perfect balance of nutrients.