10 High Protein Low Calorie Recipes to Try Now

Looking for quick, high protein low calorie recipes that don’t require cooking? Whether you’re meal prepping for the week, working from home, or constantly on the go, these no-cook healthy recipes are here to rescue your schedule and your health goals.

Packed with lean protein, fresh veggies, and nutrient-dense ingredients, these high protein low calorie recipes are incredibly filling—perfect for weight loss, muscle building, or simply staying energized.

Packed with lean protein, fresh veggies, and nutrient-dense ingredients, these recipes are low in calories yet incredibly filling—making them perfect for weight loss, muscle building, or simply staying energized throughout your busy day.

In this article, you’ll find 10 easy, no-cook, high-protein meals that require zero cooking, minimal prep, and deliver maximum flavor. Plus, most of them are meal prep-friendly, gluten-free, and portable—perfect for lunchboxes, office desks, or post-gym refuels.

Ready to fuel your day the smart way? Let’s dive in.

Benefits of High Protein Low Calorie Recipes for Weight Loss

Table of Contents

• Introduction
• 1. Greek Yogurt Parfait
• 2. Cottage Cheese & Fruit Bowl
• 3. High-Protein Egg Muffins
• 4. Smoked Salmon Rice Cakes
• 5. Protein-Packed Chia Pudding
• 6. No-Cook Tuna Lettuce Wraps
• 7. Hummus & Veggie Protein Box
• 8. Edamame & Quinoa Salad Jar
• 9. Boiled Eggs & Avocado Plate
• 10. High-Protein Overnight Oats
• Conclusion
• Free Meal Prep Guide
• Frequently Asked Questions

1. Tuna Avocado Salad Wraps (No-Cook & Keto-Friendly)

Why You’ll Love It

These tuna avocado salad wraps are the ultimate no-cook high-protein meal. They’re creamy, crunchy, and satisfying, all while being low in calories and carbs. Perfect for lunch, post-workout, or a quick weeknight dinner—ready in under 10 minutes!

Ingredients (Makes 2 wraps):

 

• • 1 (5 oz / 140g) can of tuna in water, drained

• • 1 ripe avocado, mashed

• • 1 tbsp plain Greek yogurt (or dairy-free alternative)

• • 1 tsp Dijon mustard

• • 1/4 cup chopped celery

• • 1/4 cup chopped red onion

• • 1 tbsp fresh lemon juice

• • Salt and black pepper to taste

• • 2 large romaine or butter lettuce leaves (or low-carb wraps)

Instructions:

 

1. 1. In a bowl, mash the avocado and mix in the Greek yogurt, mustard, and lemon juice.

1. 1. Add the drained tuna, celery, red onion, salt, and pepper. Mix until fully combined.

1. 1. Spoon the mixture onto lettuce leaves or wraps.

1. 1. Roll up and enjoy immediately or refrigerate for up to 24 hours.

Nutrition (Per Wrap):

 

• • Calories: 210

• • Protein: 22g

• • Carbs: 6g

• • Fat: 12g

Pro Tips:

 

• • Swap tuna with canned salmon or shredded rotisserie chicken for variation.

• • Add sliced pickles or jalapeños for a tangy kick.

• • For extra fiber, mix in some chia seeds!

2. Chicken & Quinoa Meal Prep Bowls (High-Protein + Balanced)

Why You’ll Love It

These chicken and quinoa meal prep bowls are a staple for busy weeks. They’re high in protein, naturally gluten-free, and packed with fiber and essential nutrients. With juicy chicken, fluffy quinoa, and colorful veggies, this is a meal-prep win!

Ingredients (Makes 4 servings):

 

• • 2 boneless, skinless chicken breasts

• • 1 cup dry quinoa

• • 2 cups water or low-sodium chicken broth

• • 1 cup steamed broccoli florets

• • 1 cup cherry tomatoes, halved

• • 1/2 cup shredded carrots

• • 1 tbsp olive oil

• • 1/2 tsp garlic powder

• • 1/2 tsp paprika

• • Salt and black pepper to taste

• • Optional: Lemon wedges or hummus on the side

Instructions:

 

1. 1. Cook the quinoa: Rinse quinoa, then cook with 2 cups water or broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Fluff with a fork.

1. 1. Prepare the chicken: Season chicken with olive oil, garlic powder, paprika, salt, and pepper. Grill or bake at 400°F (200°C) for 20–25 minutes. Slice thinly.

1. 1. Assemble the bowls: Divide quinoa into 4 containers. Top each with sliced chicken, steamed broccoli, tomatoes, and carrots.

1. 1. Let cool, seal, and refrigerate. Lasts up to 4 days.

Nutrition (Per Serving):

 

• • Calories: 410

• • Protein: 36g

• • Carbs: 28g

• • Fat: 15g

Pro Tips:

 

• • Add a drizzle of tahini or a dollop of hummus for healthy fats.

• • Swap quinoa for brown rice or cauliflower rice to vary the carbs.

• • Use rotisserie chicken if you’re short on time.

3. High-Protein Egg Muffins (Meal Prep Friendly)

Why You’ll Love These

These high-protein egg muffins are the ultimate grab-and-go breakfast. Packed with eggs, veggies, and a bit of cheese, they’re low in calories, rich in protein, and super easy to prep in advance. Plus, they’re customizable with your favorite mix-ins!

Ingredients (Makes 6 muffins):

 

• • 6 large eggs

• • 1/4 cup unsweetened almond milk (or regular milk)

• • 1/2 cup chopped spinach

• • 1/3 cup diced bell peppers (any color)

• • 1/4 cup chopped red onion

• • 1/4 cup shredded low-fat cheddar cheese

• • Salt and pepper to taste

• • Olive oil spray (for muffin tin)

Instructions:

 

1. 1. Preheat oven to 375°F (190°C).

1. 1. Grease a 6-cup muffin tin with olive oil spray.

1. 1. In a large bowl, whisk eggs with almond milk.

1. 1. Add spinach, bell peppers, onion, cheese, salt, and pepper. Mix well.

1. 1. Pour the mixture evenly into each muffin cup.

1. 1. Bake for 18–20 minutes, or until the tops are set and golden.

1. 1. Let cool slightly before removing. Store in the fridge for up to 4 days.

Nutrition (Per Muffin):

 

• • Calories: 85

• • Protein: 7g

• • Carbs: 2g

• • Fat: 5g

Pro Tips:

 

• • Add chili flakes for a spicy kick.

• • Swap spinach for kale or zucchini.

• • Want even more protein? Stir in diced turkey bacon or grilled chicken.

4. Greek Chicken Salad Jars (No-Cook & Travel-Friendly)

Why You’ll Love These

These Greek chicken salad jars are a smart, portable way to enjoy a refreshing high-protein lunch. Layered in mason jars, they stay fresh and crisp—perfect for meal prep or busy workdays. Just shake & eat!

Ingredients (Makes 2 jars):

 

• • 1 cup cooked chicken breast, chopped (grilled or rotisserie)

• • 1/2 cup cherry tomatoes, halved

• • 1/2 cucumber, diced

• • 1/4 cup kalamata olives, sliced

• • 1/4 cup crumbled feta cheese

• • 2 tbsp red onion, thinly sliced

• • 1 cup mixed greens or chopped romaine

• • 2 tbsp olive oil + 1 tbsp lemon juice (for dressing)

• • Salt & black pepper to taste

Instructions:

 

1. 1. In each jar, start by adding 1 tbsp olive oil + 1/2 tbsp lemon juice.

1. 1. Layer ingredients in this order (bottom to top):

       

      • • Red onion
      • • Cucumber
      • • Cherry tomatoes
      • • Chicken
      • • Olives
      • • Feta
      • • Lettuce/greens on top

1. 1. Seal jars tightly and refrigerate.

1. 1. When ready to eat, shake well to distribute the dressing and enjoy straight from the jar!

Nutrition (Per Jar):

 

• • Calories: 320

• • Protein: 27g

• • Carbs: 6g

• • Fat: 21g

Pro Tips:

 

• • Swap feta with goat cheese for a creamy variation.

• • Add cooked quinoa at the bottom for extra fiber.

• • Use rotisserie chicken to save time.

5. Turkey Avocado Wraps (High-Protein & No Cooking)

Why You’ll Love These

Looking for a quick lunch packed with lean protein and healthy fats? These turkey avocado wraps are your answer! No cooking, just layering—great for work, school, or summer picnics.

Ingredients (Makes 2 wraps):

 

• • 2 large whole grain tortillas (or low-carb wraps)

• • 4 oz sliced deli turkey breast (nitrate-free preferred)

• • 1/2 ripe avocado, sliced

• • 1/2 cup shredded lettuce

• • 1/4 cup diced tomatoes

• • 2 tbsp hummus or light mayo

• • Salt & pepper to taste

• • Optional: sliced pickles or red onion for crunch

Instructions:

 

1. 1. Lay the tortillas flat on a clean surface.

1. 1. Spread 1 tbsp hummus on each tortilla.

1. 1. Add turkey slices, then top with avocado, lettuce, tomatoes, and optional ingredients.

1. 1. Season with salt and pepper.

1. 1. Roll up tightly and slice in half. Serve immediately or wrap in foil for on-the-go!

Nutrition (Per Wrap):

 

• • Calories: 290

• • Protein: 23g

• • Carbs: 20g

• • Fat: 14g

Pro Tips:

 

• • Use spinach wraps for extra greens.

• • Swap turkey for grilled chicken or plant-based deli slices.

• • Add a splash of lemon juice to prevent avocado from browning.

6. Tuna Salad Lettuce Wraps (No-Cook, Low-Calorie)

Why You’ll Love These

These tuna salad lettuce wraps are the ultimate low-calorie, high-protein meal—fresh, crunchy, and ready in 5 minutes. No cooking required, and they’re perfect for lunch or a light dinner.

Ingredients (Makes 2 servings):

 

• • 1 can (5 oz) light tuna in water, drained

• • 2 tbsp plain Greek yogurt (or light mayo)

• • 1/4 cup diced celery

• • 1 tbsp chopped red onion

• • 1 tsp Dijon mustard

• • Salt & pepper to taste

• • 4 large butter lettuce leaves (or romaine)

• • Optional: sliced cucumber, shredded carrots, chili flakes

Instructions:

 

1. 1. In a bowl, mix tuna, Greek yogurt, celery, onion, mustard, salt, and pepper.

1. 1. Spoon the mixture into lettuce leaves.

1. 1. Top with optional veggies or chili flakes for crunch and kick.

1. 1. Serve immediately or chill for later.

Nutrition (Per Serving):

 

• • Calories: 140

• • Protein: 20g

• • Carbs: 3g

• • Fat: 4g

Pro Tips:

 

• • Add a splash of lemon juice for extra brightness.

• • Use romaine hearts for more structure.

• • Want more protein? Mix in chopped boiled eggs or white beans.

7. Grilled Chicken & Veggie Meal Prep Bowls

Why You’ll Love These

These grilled chicken and veggie bowls are a complete high-protein meal that’s perfect for weekly meal prep. They’re low in calories, rich in nutrients, and bursting with flavor. Ideal for lunch or dinner!

Ingredients (Makes 2 servings):

 

• • 2 small boneless, skinless chicken breasts

• • 1 tbsp olive oil

• • 1/2 tsp garlic powder

• • 1/2 tsp paprika

• • Salt & pepper to taste

• • 1 cup broccoli florets

• • 1/2 red bell pepper, sliced

• • 1/2 zucchini, sliced

• • 1/2 cup cooked brown rice or quinoa (optional)

Instructions:

 

1. 1. Rub chicken with olive oil, garlic powder, paprika, salt, and pepper.

1. 1. Grill on a stovetop pan or outdoor grill for 4–5 minutes per side until fully cooked.

1. 1. Meanwhile, lightly sauté or steam broccoli, peppers, and zucchini.

1. 1. Divide the rice (if using), chicken, and veggies into 2 meal prep containers.

1. 1. Store in the fridge for up to 4 days.

Nutrition (Per Serving, without rice):

 

• • Calories: 210

• • Protein: 26g

• • Carbs: 6g

• • Fat: 9g

Pro Tips:

 

• • Add a drizzle of tahini or hummus for creaminess.

• • Swap chicken for turkey or tofu for variation.

• • Use frozen pre-cut veggies to save prep time.

8. Tuna & White Bean Wraps (No-Cook, Protein-Packed)

Why You’ll Love These

Looking for a no-cook, high-protein meal? These tuna & white bean wraps are quick, refreshing, and loaded with fiber and protein. Perfect for busy weekdays or a light, satisfying dinner.

Ingredients (Makes 2 wraps):

 

• • 1 can (5 oz) tuna in water, drained

• • 1/2 cup canned white beans, rinsed

• • 1 tbsp olive oil

• • 1 tsp lemon juice

• • 1/4 tsp garlic powder

• • Salt & pepper to taste

• • 1 tbsp chopped parsley or dill

• • 2 large whole grain wraps or tortillas

• • Optional: baby spinach or lettuce leaves for crunch

Instructions:

 

1. 1. In a bowl, mash white beans with olive oil, lemon juice, garlic, salt, and pepper.

1. 1. Mix in the drained tuna and fresh herbs.

1. 1. Spread the mixture onto each wrap.

1. 1. Add spinach or lettuce if desired.

1. 1. Roll tightly and serve immediately or wrap for later.

Nutrition (Per Wrap):

 

• • Calories: 280

• • Protein: 24g

• • Carbs: 18g

• • Fat: 10g

🌟 Pro Tips:

 

• • Add chopped pickles or red onions for extra flavor.

• • Swap white beans with chickpeas for a twist.

• • Want it dairy-free? Skip the mayo-based tuna mix and keep it olive oil based.

9. Spicy Chickpea Salad (Vegan & High-Protein)

Why You’ll Love It

This spicy chickpea salad is vegan, protein-rich, and full of bold flavors. It’s ready in 10 minutes, requires no cooking, and is perfect as a light lunch or a side dish.

Ingredients (Serves 2):

 

• • 1 can (15 oz) chickpeas, rinsed and drained

• • 1/2 cup cherry tomatoes, halved

• • 1/4 cup cucumber, diced

• • 1/4 red onion, finely chopped

• • 1 tbsp olive oil

• • 1 tbsp lemon juice

• • 1 tsp hot sauce or sriracha

• • 1/2 tsp smoked paprika

• • Salt and pepper to taste

• • Fresh parsley or cilantro for garnish (optional)

Instructions:

 

1. 1. In a large bowl, mash half the chickpeas for a creamier texture.

1. 1. Add the remaining chickpeas, tomatoes, cucumber, and onion.

1. 1. In a small bowl, whisk together olive oil, lemon juice, hot sauce, smoked paprika, salt, and pepper.

1. 1. Pour the dressing over the salad and toss to combine.

1. 1. Garnish with fresh herbs and serve cold.

Nutrition (Per Serving):

 

• • Calories: 250

• • Protein: 12g

• • Carbs: 26g

• • Fat: 9g

Pro Tips:

 

• • Add avocado for creaminess and extra healthy fat.

• • Meal prep tip: this salad gets better after a few hours in the fridge!

• • Serve over greens or in a wrap for a full meal.

10. Greek Yogurt Chicken Salad (Low-Calorie & High-Protein)

Why You’ll Love It

This creamy chicken salad swaps mayo for Greek yogurt, delivering more protein and fewer calories. It’s tangy, refreshing, and perfect for meal prep, sandwiches, or lettuce wraps.

Ingredients (Serves 2):

 

• • 1 cup cooked shredded chicken breast (grilled or rotisserie)

• • 1/3 cup plain non-fat Greek yogurt

• • 1 tsp Dijon mustard

• • 1/4 cup celery, finely chopped

• • 1/4 cup red grapes, halved

• • 1 tbsp red onion, minced

• • 1/2 tsp garlic powder

• • Salt and black pepper to taste

• • Fresh parsley for garnish (optional)

• • Optional: squeeze of lemon juice

Instructions:

 

1. 1. In a large bowl, combine Greek yogurt, Dijon mustard, garlic powder, salt, and pepper.

1. 1. Add shredded chicken, celery, grapes, and onion.

1. 1. Mix until everything is well-coated.

1. 1. Chill for 15 minutes or enjoy immediately.

1. 1. Serve as a sandwich, wrap, or over a bed of greens.

Nutrition (Per Serving):

 

• • Calories: 220

• • Protein: 26g

• • Carbs: 6g

• • Fat: 10g

Pro Tips:

 

• • Add chopped almonds or walnuts for a satisfying crunch.

• • Meal prep it for 3–4 days — it stays creamy and flavorful.

• • Use rotisserie chicken to save time!

Final Thoughts: High Protein Low Calorie Recipes Made Simple

Whether you’re looking to meal prep for the week or just need quick, nutritious ideas — these no-cook healthy lunches are designed to keep you energized and satisfied.

Which recipe are you trying first? Let us know in the comments or tag us on Instagram @easyhealtheats.

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