Best 19 High Protein Low Carb Recipes For Weight Loss

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Friends often ask me, does high protein low carb recipes for weight loss really works? So, l went searching compiling evidence after evidence to show to my friends that high protein low carb recipes do works for weight loss.

The work of my weeks of research while trying to convince my friends are below. Let me introduce you to my finding; best 19 high protein low carb recipes for weight loss.

Best 19 High Protein Low Carb Recipes For Weight Loss

1. Cheesy Scrambled Eggs

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

 

Any high protein diet, and any day, will have to begin with eggs. It doesn’t take long to prepare this recipe, and the calcium from the cheese is better absorbed because of the vitamin D. As an added bonus, eggs are low in carbohydrates.

Ingredients:
  • Unsalted butter, 2 spoons
  • Diced onion
  • 10 beaten eggs
  • Quarter spoon salt
  • Half spoon ground pepper
  • Goat cheese
Preparation:
  1. Melt butter in a skillet over medium heat.
  1. Add onion, cook for 5 minutes, pour egg mix and stir.
  1. Add pepper, stir, allow to cook, stir some more.
  1. Add goat cheese in the end, and serve hot.

2. Chicken Casserole

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Chicken is an excellent protein source, and casseroles are a family favorite. It offers about 35gm of protein, and one can never get bored of this recipe. It is inexpensive and takes 30 minutes to prepare it at home, allowing you to use healthy products during the cooking process. Casseroles have plenty of vegetables that add fiber and nutrients to your diet as well.

Ingredients:
  • Diced 12 oz cooked chicken breast
  • 2 spoons unsalted butter
  • 2 spoons all-purpose flour
  • Pinch of white pepper
  • Skim milk
  • 7 oz penne pasta
  • 1 spoon grated parmesan cheese
  • 2 chopped orange bell peppers
  • 1 chopped zucchini
  • 2 heads chopped broccoli
  • Little amount of cheese and Italian seasoning
Preparation:
  1. Add butter to a preheated sauce pot.
  1. Once it foams, add milk, and stir until it bubbles.
  1. Let it simmer for 10 minutes on low flame.
  1. Now add Italian seasoning, parmesan cheese, and pepper.
  1. Cook pasta according to directions on package, but add broccoli.
  1. Later drain the same and then combine it with veggies and chicken.
  1. After covering the pasta with sauce, place it in a baking dish, sprinkle it with cheese, cover with foil and bake until cheese is melted.

3. Lentil Salad

 

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Lentils are one of the best sources of plant protein on the planet. They are not just protein-packed, but are also super easy to be turned into yummy salads.

Lentils may not be the world’s tastiest foods, so you can ‘taste-them-up’ by adding veggies and fruits. You can add lentils to avocados, sources of good quality fats, raw nuts, seeds, and lots of vegetables like beans, and you have a tasty, healthy snack for you to enjoy!

Ingredients:
Lentils:
  • 1 cup / 200g dried green lentils (or other lentils) (Note 1 for canned)
  • 1 cup / 200g vegetable or chicken broth (or water + 1 bouillon cube, crumbled)
  • 1 1/2 cups / 375 ml water
  • 1 large garlic clove , smashed (Note 2)
  • Lemon peel (about 1.5 x 5 cm / 3/4 x 2″)
  • 1 bay leaf , dry or fresh
  • 2 sprigs thyme , or 1/2 tsp dried thyme
  • 1 rib celery , broken into 3 or 4 pieces (or just a handful of leafy fronds)
Salad:
  • 250 g / 8oz cherry tomatoes , halved or quartered (Note 3)
  • 2 cucumbers , cut into quarters then diced
  • 1 red onion , finely diced
  • ¼ cup coriander / cilantro , finely chopped
  • ¼ cup parsley , finely chopped
  • 90 g / 3 oz feta , crumbled (or more!)
  • 2 handfuls rocket / arugula lettuce (optional – bed for salad)
Lemon Dressing:
  • 2 tsp lemon zest
  • 2 tbsp lemon juice
  • 1/3 cup / 85 ml extra virgin olive oil
  • 1 tsp Dijon mustard
  • 1 garlic clove , minced
  • 1 tsp sugar, optional
  • ½ tsp salt + black pepper
Instructions:
  • Place Lentil ingredients in a large saucepan over high heat. Bring to simmer then turn down to medium low. Cook for 20 minutes for firm (I like this) or 25 minutes for soft. DO NOT overcook and make it mushy!
  • Drain in a colander, pick out celery etc. Rinse VERY quickly just to remove any grit coating the lentils (don’t want to rinse away flavour!). Set aside.
  • Place Dressing ingredients in a jar, shake well.
  • Place lentils, tomato, cucumber, onion, coriander, parsley and some of the feta in a large bowl. Pour over most of the Dressing, then toss.
  • Place rocket lettuce on a serving platter. Pile salad on top. Drizzle over remaining Dressing and crumble over feta. Serve! (I like serving with pita bread to stuff it in)
Recipe Notes:

1. This recipe can be made with any lentils except I don’t recommend red (gets too mushy, is good for curries and soups). My favourite is green because of the size and because it holds its shape well when cooked, making it perfect for salads. Adjust cook time to lentil type – start checking for doneness at 20 minutes.

CANNED LENTILS: Drain and rinse, the microwave briefly until warmed through. Pour over some of the dressing (hot lentils soak up flavour better), stir then leave to marinate for 1 hr+ (even overnight is fine). Then proceed with recipe (no need to make extra Dressing).

2. Smashing Garlic: Makes it burst open to release flavour into the liquid but still easy to pick out. Just use the side of your knife and press down with your palm so the garlic bursts open, slip skin off and discard.

3. You could also use 3 tomatoes but make sure you deseed them i.e. scrape out and discard watery centre, then dice. Otherwise it will make the salad soggy.

4. STORAGE: A rare gem that truly keeps well for 2 days. Keep rocket lettuce separate because the Dressing will make it soggy. The less Dressing on the Lentil Salad = keeps better. It would keep for longer except I never keep raw garlic longer than 48 hours for safety reasons (can cause nasty food poisoning).

5. OTHER WAYS to use this way of cooking lentils:
a) Warm side with more stuff: Start by sautéing crushed garlic, finely chopped onion, carrot and celery with oil in a saucepan, then add Lentil ingredients per recipe (skip the garlic and celery) and cook. Drain then serve warm as a terrific side.
b) Warm meal: Follow a) then return to pot, stir through handfuls of baby or chopped spinach, top with fried runny yolk egg and burrata/yoghurt (something wet or salty), drizzle with olive oil, sprinkle with paprika and squeeze of lemon.
c) Make a warm salad by adding roasted pumpkin or sweet potato.
d) Make a thin omelette and put spoonfuls of this inside with other stuff like feta/cheese/tomatoes, roll up or fold omelette.

4. Cauliflower Soup

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Who would believe that this modest, off-white vegetable can be super healthy and packed with the building blocks of our bodies! Consider this – 1 cup cooked cauliflower equals 28 gm of protein. A healthy way to eat cauliflower is to add other protein and mineral rich veggies and make a soup. Not only will you be getting loads of proteins that way, but you will also be consuming abundant nutrients for keeping you protected against cardiovascular diseases and cancer.

Cauliflower also contains carotenoids and omega-3 fatty acids that reduce inflammation in the body and decrease the risk of heart disease.

INGREDIENTS:
  • 1 medium head cauliflower, broken into florets
  • 1 medium carrot, shredded
  • 1/4 cup chopped celery
  • 2-1/2 cups water
  • 2 teaspoons chicken or 1 vegetable bouillon cube
  • 3 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups 2% milk
  • 1 cup shredded cheddar cheese
  • 1/2 to 1 teaspoon hot pepper sauce, optional
DIRECTIONS:
In a Dutch oven, combine the cauliflower, carrot, celery, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until vegetables are tender (do not drain).In a large saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Reduce heat. Stir in the cheese until melted. Add hot pepper sauce if desired. Stir into the cauliflower mixture. Yield: 8 servings (about 2 quarts).

5. Roasted Pumpkin Seeds

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

These small, orange seeds pack in 7gm protein per 1oz. and are great for you. Because of their high protein content, pumpkin seeds are an excellent pre-workout snack. They make an exemplary grab-and-go snack after they are washed, dried and roasted. They are also great as a topping for salads and soups.

A word of caution – All nuts and seeds, including pumpkin seeds, are high in calories and fat. Hence, it’s better to not overindulge in them. Remember, you don’t want to pile on fat while consuming more protein, do you?

Ingredients:
  • 1 1/2 cups raw whole pumpkin seeds
  • 2 teaspoons butter, melted
  • 1 pinch salt
Directions:
  1. Preheat oven to 300 degrees F (150 degrees C).
  2. Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.
Footnotes:
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

6. Tofu Tacos

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

This easy to make recipe is delicious and has 17g proteins per serving. You can store tofu filling for up to 2 days and make tasty tacos anytime you desire.

Ingredients:
  • 1 pack Tofu
  • 2 tsp onion powder
  • ¼ cup whole wheat flour
  • ¼ cup yeast
  • ½ tsp garlic powder
  • ¼ tsp turmeric
  • 2 tbsp liquid Aminos
  • Salsa
  • 8 Corn tortillas
Here Is How To Prepare
  1. Drain tofu and crumble into a bowl.
  1. Add flour, onion powder, garlic powder, yeast, and turmeric. Stir well and add liquid Aminos.
  1. Heat a nonstick pan and pour tofu mixture. Cook until it turns brown.
  1. Serve with tortillas, salsa, or any other topping.

7. Oatmeal Cookies

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

This easy to make recipe is delicious and has 17g proteins per serving. You can store tofu filling for up to 2 days and make tasty tacos anytime you desire.

Ingredients:
  • 1 pack Tofu
  • 2 tsp onion powder
  • ¼ cup whole wheat flour
  • ¼ cup yeast
  • ½ tsp garlic powder
  • ¼ tsp turmeric
  • 2 tbsp liquid Aminos
  • Salsa
  • 8 Corn tortillas
Here Is How To Prepare
  1. Drain tofu and crumble into a bowl.
  1. Add flour, onion powder, garlic powder, yeast, and turmeric. Stir well and add liquid Aminos.
  1. Heat a nonstick pan and pour tofu mixture. Cook until it turns brown.
  1. Serve with tortillas, salsa, or any other topping.

8. Blueberry Quinoa Parfait

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

This will give a sweet start to your day with 25 grams of proteins and lots of good carbs. You can use blueberries to make this creamy breakfast.

Ingredients:
  • 1 cup cooked quinoa
  • 2 cup yogurt
  • ¼ tsp vanilla extract
  • One cup blueberries
  • walnuts
  • 1/8 tsp cinnamon
Here Is How To Prepare
  1. Keep quinoa in the fridge for chilling.
  2. Make parfait by layering of yogurt, quinoa, blueberries, and chopped walnuts.

 

9. Egg White Frittata

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

 

This downy frittata with Mediterranean inputs is low in calories and high in proteins. It offers 21.6 g protein in each serving.

Ingredients:
  • 8 egg whites
  • 2tbsp olive oil
  • 1 green and red pepper, each chopped
  • ½ cup feta cheese
  • ¼ yellow onion
  • 2 cups spinach, fresh and washed
  • Salt and black pepper, 1tsp each
Here Is How To Prepare
  1. In a heated pan, sauté onion, pepper for a few minutes until they soften.
  1. Add salt and pepper.
  1. Add egg whites and cook for 5 minutes.
  1. Pour feta cheese and spinach.
  1. Bake uncovered for 10 min. in a preheated oven.

10. Apple Walnut Oatmeal

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

 

This healthy and tasty recipe with loads of nutrients is simple and fast to prepare. It offers 24 grams of protein in one serving. Enough for a day, isn’t it?

Ingredients:
  • ¾ cup dry oatmeal
  • ¼ cup skim milk/ low fat milk
  • ¼ cup chopped walnuts
  • 1 cup chopped apple
  • 1/8 tsp cinnamon
Here Is How To Prepare:
  1. Cook oatmeal with milk.
  1. Add chopped walnuts and apple.
  1. Pour cinnamon and a little honey for sweetening.

11. Spinach And Egg Wrap

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

A wrap helps you carry your food on the go, making it a healthy snack choice after breakfast. The wrap has more than 20gm of protein. The recipe packs several vitamins (16) and minerals and also lowers cholesterol, improving heart function.

Ingredients:
  • Chopped baby spinach
  • 4 eggs
  • Required salt and pepper
  • Cheese
  • 1 avocado
  • Hot sauce
  • Whole wheat tortillas
Preparation:
  1. Add spinach to a nonstick skillet and cook over medium heat.
  1. After 2 minutes, add the beaten eggs and allow to cook while stirring.
  1. Place the mixture in the tortillas, season with pepper and salt, top with avocado and fold burrito style.

12. Turkey Meatloaf

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

A lean serving of turkey meat is a great choice for a high protein diet. Consumption of just 150 calories of low-fat turkey offers you a comfortable 25gm of protein. Again, eating out may seem convenient, but the varieties could contain hidden unhealthy factors (17). Have flavorful turkey meatloaf at home, served with steamed vegetables and green beans.

Ingredients:
  • One and a half pounds ground turkey
  • Butter
  • Chopped onion
  • Minced garlic
  • 2 spoons butter
  • 1 egg
  • Half cup of bread crumbs
  • 2 spoons Worcestershire sauce
  • Catsup
  • Salt and black pepper
Preparation:
  1. In a skillet, melt butter and then cook onion and garlic while stirring.
  1. Let it cool.
  1. Combine bread crumbs, turkey, egg, sauce, onion, catsup, salt, and pepper.
  1. Spread remaining catsup on top and bake for 55 minutes.

13. Caesar Salad With Shrimp

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

 

 

The classic Caesar salad can be spruced up to add more protein. Not only does it add more flavor, but shrimp also contains 20gm of protein per 100gm. That makes it an excellent source of dietary protein. Now, you’re armed with more muscle as well as a better heart.

Ingredients:
  • 1 pound shelled medium shrimp
  • 1 loaf bread
  • 2 cloves chopped garlic
  • 4 spoons lemon juice
  • Half cup grated parmesan
  • Dijon mustard
  • Anchovy paste
  • Salt
  • Ground black pepper
  • Diced lettuce
  • 2 cups halved cherry tomatoes
Preparation:
  1. Spread oiled bread on a baking sheet and place in a preheated oven.
  1. Bake until crispy brown on the outside.
  1. Meanwhile, put garlic, lemon juice, anchovy paste, parmesan, salt, pepper and mustard and blend until smooth.
  1. Slowly add oil to the mixture while whisking.
  1. Add a little oil, salt and pepper to shrimp and broil it for 4 minutes.
  1. Combine the tomatoes, lettuce, croutons and shrimp in a large bowl and finally, add the dressing.

14. Fish Steak With Onions

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Grilled fish is a tasty way to add more proteins to the diet along with the beneficial omega-3 fatty acids. Fish steak with onions and other veggies will help build muscles, and improves heart and brain functions. This recipe could literally be named brain food (18). Grill-friendly vegetables can be paired with fish such as cod steaks, tilefish or grouper.

Ingredients:
  • Thinly sliced medium onions
  • Peppercorns
  • Olive oil
  • Bay leaf
  • Half cup chicken broth or white wine
  • 2 tuna steaks.
Preparation:
  1. Cook onions in large skillet over medium heat.
  1. When they turn golden brown, add wine, bay leaf, and peppercorns.
  1. Bring to boil, reduce flame, let simmer for 15 minutes over low flame.
  1. Move onions to the side, cook tuna in the oil until they become brown on both sides.
  1. Cook for few minutes until the fish flakes easily, then serve with the onions.

15. Wheat Free Pancakes

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Your breakfast cravings will become more fun with this high protein Indian breakfast. These hot pancakes are low in carb, high in fiber and proteins providing 6 grams of proteins per serving.

Ingredients:
  • 3 cup of almond meal
  • 1 tbsp flax seeds (ground)
  • ½ tsp salt and baking soda, each
  • 3 eggs
  • ¾ cup unsweetened coconut milk/almond milk
  • 2 tbsp olive oil/ coconut oil/ melted butter
Here Is How To Prepare:
  1. Mix almond meal, salt, flax seeds, and baking soda in a bowl.
  1. Whisk eggs with milk and oil/butter.
  1. Add flour mixture to egg and whisk thoroughly to have a proper consistency for pancakes.
  1. Heat oiled skillet on medium flame. Pour batter into it.
  1. Cook for three minutes and flip to ensure even cooking.
  1. Serve these delicious pancakes with Greek yogurt or maple syrup to add sweetness.

16. Cheesy Egg Sandwich

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

This healthy sandwich is delicious that you will love it every day. It offers you 40% more proteins at 25 grams as compared to any other sandwich.

Ingredients:
  • 1 egg
  • 1 whole wheat English muffin
  • ½ cup low fat cheese
Here Is How To Prepare:
  1. Boil the egg and toast the muffin.
  1. Cover the top of muffin with cheese.
  1. Top with sliced egg and your protein rich breakfast gets ready!

17. Mediterranean Sandwich

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

With lots of Mediterranean flavors, this sandwich will suffice your protein requirement by offering 22 grams per serving.

Ingredients:
  • Whole wheat Pita bread
  • 4 tbsp Hummus
  • Tomato slices
  • 1 ounce goat cheese
  • ¼ cup sliced almonds
Here Is How To Prepare:
  1. Take the slice of Pita bread and layer with hummus.
  1. Top it with tomato slice, cheese, and almonds.
  1. Serve it fresh.

18. Chia Crunch

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

Chia seeds are enriched with Omega 3 fatty acids, fibers, and proteins. This super food is a definite entrée to the breakfast recipes with 22 grams protein in each serving.

Ingredients:
  • 1/3 cup cooked quinoa
  • ¾ cup Greek yogurt
  • 2 tsp Chia seeds
Here Is How To Prepare:

This simple recipe requires you to mix all these ingredients and just gorge upon its mouthwatering taste.

19. Paleo Breakfast Bowl

high protein low carb recipes for weight loss

 

 

 

 

 

 

 

 

 

 

This low carb breakfast is perfect for Paleo dieters. It has omega-3 fatty acids and 22.7 g of proteins to energize your mornings.

Ingredients:
  • 2 eggs
  • 2 ounce smoked salmon
  • ½ cup arugula
  • ¼ cup avocado
  • Ground pepper and fresh lemon juice
  • 1 tsp ghee
Here Is How To Prepare:
  1. Heat ghee in a non-stick pan and add scrambled eggs.
  1. Pour other ingredients in a bowl. Sprinkle with lemon juice and pepper.
  1. Slide cooked eggs into this bowl and enjoy your hearty breakfast!

Recommended reading: 18 Easy Paleo Snacks On The Go Recipes

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