7 (30-Minute) High-Protein Dinner Recipes Under 400 Calories

Sheela Prakash
Sheela PrakashSenior Contributing Food Editor
Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food. She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.
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updated Nov 16, 2023
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Credit: Joe Lingeman

If you’re trying to work more protein into your meals while sticking to a calorie budget, you’ve come to the right place. These high-protein recipes all clock in at 400 calories or less, and take no longer than 30 minutes to make. Make one tonight, then bookmark the rest to enjoy throughout the week.

Low Calories High Protein Meals

1 / 6
Salmon Patties
Easy, gluten-free salmon patties made with canned salmon and flavored simply with dill, lemon, and Dijon.
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2 / 6
High-Protein Cottage Cheese Omelet
Spooned into the center of a spinach-laced omelet, cottage cheese melts into a wholesome, creamy filling and adds an extra boost of protein.
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3 / 6
Salsa-Simmered Fish
An easy recipe for white fish fillets simmered in tomato sauce on the stovetop and served over rice.
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4 / 6
Spicy Salmon Black Bean Salad
A quick and easy gluten-free recipe for black bean salad with hot smoked salmon, tomatoes, and avocado in a cumin-lime dressing.
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5 / 6
Dill Pickle Chicken
Spicy and tangy pickle juice is the one-ingredient brine that makes the most tender and delicious chicken you will eat all summer.
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6 / 6
Korean-Style Beef and Broccoli Bowl
Love the sweet and spicy flavors of Korean bulgolgi? This weeknight riff with flank steak is ready faster than takeout.
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easy
Healthy Living
quick
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