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20 Low-Calorie Dinners with 20+ Grams of Protein
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2026-01/c86a871d73.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/EWL-Loaded-Broccoli-And-Chicken-Soup-Beauty-842_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-2a653d4a39224127b6e1bfca50ed70a2.jpg "Recipe image of Loaded Broccoli & Chicken Soup.")
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
Enjoying a low-calorie dinner doesn’t have to mean skimping on protein. With less than 575 calories per serving and 20 or more grams of protein, these tasty dinners can help you achieve healthy weight loss (if that is your goal), support muscle repair and more. These delicious options like our Chicken, Broccoli & Quinoa Casserole and our Garlicky White Bean & Kale Stew with Lemon are the perfect picks for a healthy dinner tonight.
01 of 20
Chicken, Broccoli & Quinoa Casserole
Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer , Prop Stylist: Lindsey Lower.
This cozy Chicken, Broccoli & Quinoa Casserole delivers everything you love about a classic cheesy chicken-and-broccoli dish, with a modern, fiber-filled twist. Nutty quinoa stands in for rice or pasta, soaking up a creamy sauce. Tender bites of broccoli add color, while Colby-Jack cheese melts into a perfectly gooey topping that turns golden under the broiler.
02 of 20
Garlicky White Bean & Kale Stew with Lemon
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This lemony kale and white bean stew offers bright, hearty,and comforting flavors all in one pot. Tender carrots, onion and lacinato kale simmer with creamy cannellini beans, some of which are mashed to thicken the broth. A sprinkle of Parmesan and parsley adds a fresh zesty finish. Serve with crusty bread on the side for a nourishing bowl that feels just right for chilly nights.
03 of 20
Creamy Skillet Chicken with Apples
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Phoebe Hausser.
This apple-Dijon chicken skillet is a cozy, one-pan dinner that captures the best flavors of fall. Golden seared chicken cutlets are simmered in a creamy Dijon sauce with sweet-tart Honeycrisp apples and caramelized onions, creating a balance of savory depth and gentle sweetness. Elegant enough for entertaining yet simple enough for a weeknight, it’s comfort food with a seasonal twist.
04 of 20
Loaded Broccoli & Chicken Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This Loaded Broccoli & Chicken Soup is a cozy, one-pot meal that brings together all the flavors of a classic baked potato with a fresh, hearty twist. Tender potatoes and broccoli simmer into a creamy base, while rotisserie chicken adds plenty of protein. Sharp Cheddar and sour cream give it that signature “loaded” flavor, and a finishing touch of crispy bacon and scallions completes the dish. Balanced yet comforting, it’s a weeknight-friendly recipe that tastes like a hug in a bowl.
05 of 20
High-Protein Lemon Chicken & Rice Skillet
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
This one-pan chicken and rice skillet packs in protein, greens and flavor for a complete meal that comes together with minimal fuss. It’s a weeknight dinner that’s satisfying and delicious. And the best part? Everything cooks in a single skillet, making cleanup a breeze.
06 of 20
One-Pan Chicken Florentine
Photographer: Kelsey Hansen, Prop Stylist Natalie Ghazali, Food Stylist: Shannon Goforth.
Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
07 of 20
Chicken & Sweet Potato Enchilada Skillet
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood
This sweet potato–chicken enchilada skillet is a hearty, one-pan meal that’s perfect for busy weeknights. Tender chunks of sweet potato and shredded chicken combine with store-bought enchilada sauce for a flavorful shortcut. Corn tortilla wedges are stirred in, soaking up the sauce and giving the dish a comforting, casserole-like texture.
08 of 20
Broccoli-Cheddar Butter Beans
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
These broccoli-Cheddar butter beans are a cozy dish that will remind you of broccoli-Cheddar soup, but in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor. Everything comes together in one pan, creating a thick texture that’s perfect for scooping up with crusty bread.
09 of 20
Ground Turkey Fajita Bowls
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.
This ground turkey rice bowl is a satisfying meal that’s perfect for busy weeknights. Lean ground turkey is cooked with savory seasonings like chili powder, cumin and oregano before being tossed with pico de gallo. The mixture pairs well with brown rice and sautéed onions and peppers to create a hearty dinner.
10 of 20
Loaded Chicken Cutlets
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.
These loaded chicken cutlets are an easy, all-in-one sheet-pan meal. Chopped broccoli is mixed with a creamy blend of cream cheese, shredded cheese and bacon for a savory topping that’s piled onto the chicken for a satisfying, veggie-packed twist on classic loaded cutlets. The dish comes together with minimal cleanup and is perfect for busy weeknights. A dollop of sour cream, more bacon and sliced scallions on top makes it even more delicious.
11 of 20
Chicken Guacamole Bowls
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
These chicken guacamole bowls are a simple, flavor-packed meal where juicy chicken thighs and colorful veggies roast together on a single sheet pan for easy prep and cleanup.The chicken and veggies are served over a fresh and creamy guacamole with a sprinkle of tangy cotija cheese. A squeeze of lime at the end brightens up the dish and ties all the bold, fresh flavors together.
12 of 20
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.
This sheet-pan cod and vegetables recipe is a simple, flavorful meal where everything cooks together on one pan for easy cleanup. The cod is nestled in a foil packet, so the herbed butter and juices keep the fish tender and moist while the vegetables roast beautifully.
13 of 20
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It's easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.
14 of 20
Balsamic Chicken Thighs with Arugula-Tomato Salad
Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali.
This easy chicken dinner is a flavor-packed dish where juicy chicken thighs are cooked until golden, then coated in a tangy-sweet balsamic glaze. They’re served over a crisp arugula and tomato salad. It’s a simple dinner for two that tastes delicious and comes together quickly.
15 of 20
Mini Meatloaves & Veggies
Food: Sammy Mila, Photos: Jason Donnelly, Props: Breanna Ghazali.
This Mini Meatloaves & Veggies recipe is an easy, all-in-one sheet-pan dinner that will keep your weeknight simple. The mini meatloaves, made with either meatloaf mix or lean ground beef, cook alongside tender carrots and zucchini for a balanced meal with minimal cleanup. It’s a no-fuss dinner that serves two.
16 of 20
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
17 of 20
Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Photographer Victor Protasio, food stylist Chelsea Zimmer, and prop stylist Hannah Greenwood.
Sheet-pan turkey meatballs with zucchini and potatoes is an all-in-one meal that’s easy to prepare. Juicy turkey meatballs are seasoned with spinach and feta cheese, then roasted alongside tender chunks of zucchini and crispy golden potatoes. A creamy, cooling yogurt dip at the base ties everything together.
18 of 20
Broccoli, Tomato & White Bean Quiche
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This broccoli, tomato and white bean quiche is perfect for a simple breakfast, brunch or light dinner. Made without a crust, it’s much quicker to prepare than a traditional quiche, saving time without skimping on flavor. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing.
19 of 20
Teriyaki Chicken Salad
Photographer: Robby Lozano; Food Stylist: Julian Hensarling; Prop Stylist: Christina Daley.
This teriyaki chicken salad is a delicious blend of tender, glazed chicken thighs and crisp sliced veggies, all tossed in a flavorful teriyaki dressing. For an extra layer of texture and flavor, you can add some crispy fried onions or shallots, which provide a satisfying crunch and a hint of sweetness. Whether you keep it simple or add the extra crunch, this salad is a versatile and satisfying dish that’s sure to become a favorite.
20 of 20
Fajita-Stuffed Portobello Mushrooms
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
These fajita-stuffed portobello mushrooms are the mash-up you’ve been waiting for! This flavorful vegetarian dish fills roasted portobello mushroom caps with fajita-style veggies and black beans, giving them a boost of fiber and protein. Top it off with melted cheese and Greek-style yogurt for a satisfying dinner.
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16 Veggie-Packed Lunches That Are Ready in 15 Minutes
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:max_bytes(150000):strip_icc():format(jpeg)/LWWD-Cucumber-Hummus-Wrap-Beauty-1x1-201010bff1cd412cb44f404f9f1cc863.jpg "A photo of a Cucumber-Hummus Wrap recipe.")
Photographer: Ali Redmond.
These veggie-packed lunches come together in just 15 minutes or less. From hearty grain bowls to refreshing salads, these easy meals feature ingredients like cucumbers, spinach and tomatoes, so you can enjoy a healthy, vegetable-forward lunch. Recipes like our High-Protein Cucumber Sandwich and Chickpea Grain Bowl with Feta & Tomatoes are simple, nutritious dishes you’ll look forward to eating at lunchtime.
01 of 16
High-Protein Cucumber Sandwich
Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
This high-protein cucumber sandwich features a creamy spread made by whipping cottage cheese with white miso, soy sauce and rice vinegar. This mixture delivers a creamy boost of protein that pairs perfectly with sliced cucumbers, which add a crisp, fresh bite.
02 of 16
High-Protein Caprese Chickpea Salad
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
This caprese chickpea salad is a fresh, protein- and fiber-packed, plant-based twist on the classic Italian favorite. It combines creamy mozzarella pearls, juicy cherry tomatoes and fragrant fresh basil with hearty chickpeas for a satisfying dish. A simple balsamic vinaigrette ties everything together with a tangy-sweet finish. It’s quick to prepare, colorful and bursting with summery flavor.
03 of 16
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.
This chickpea-farro grain bowl is a hearty dish that’s packed with plant-based protein, fiber and tons of fresh flavor. Farro, a whole grain with a nutty taste and chewy texture, forms the base and pairs perfectly with tender chickpeas and veggies. If you don’t have farro on hand, you can easily swap in quinoa, brown rice or barley.
04 of 16
Cucumber-Hummus Wrap
Photographer: Ali Redmond.
This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage.
05 of 16
The Only High-Protein Mason Jar Salad Formula You Need
Ali Redmond
Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugars. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.
06 of 16
Cucumber-Salmon Salad Sandwich
Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.
This salmon-and-cucumber sandwich, served on rye bread, combines flaky canned salmon with crisp cucumber slices and a smear of cream cheese. Fresh dill and a squeeze of lemon juice add brightness, while a pinch of cracked pepper enhances the savory flavor profile.
07 of 16
Gut-Friendly Veggie Sandwich
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaving is a great way to enjoy raw asparagus. To shave the asparagus, use a vegetable peeler to peel the spears lengthwise.
08 of 16
No-Cook White Bean & Spinach Caprese Salad
This easy white bean and spinach caprese salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix. If you can’t find mozzarella pearls, cut or tear a fresh ball of mozzarella into bite-size pieces instead. If you like your salad with a little kick, try swapping out the spinach for arugula or use spring mix for a more mild flavor.
09 of 16
Cucumber-Spinach Sandwich
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This cucumber-spinach sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option.
10 of 16
Anti-Inflammatory Beet & Avocado Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with raw beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.
11 of 16
Arugula & Cucumber Salad with Tuna
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Spicy baby arugula complements crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.
12 of 16
Tomato & Cucumber Sandwich with Bacon
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
This refreshing, tangy sandwich is easy to pull together when you're short on time. You can lightly toast the bread if you want a little crunch. Fresh dill adds a grassy flavor—if you don't have fresh, use 1/8 teaspoon dried dill in its place. Make it a vegetarian sandwich by skipping the bacon in favor of sliced cheese or an extra slice of tomato.
13 of 16
Gut-Healthy Miso Cup Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless
This soup is packed with gut-healthy ingredients like miso, a fermented paste that may improve digestion as well as reducing gas and bloating. The base of the soup is prepared in advance and stored in separate containers. When you’re ready to enjoy it, simply add the broth and heat it in the microwave. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water. Cover and let the soup stand for 10 minutes before serving.
14 of 16
Kale Salad with Quinoa & Chicken
Toss the cooked chicken into this healthy salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own vinaigrette.
15 of 16
Vegan Superfood Grain Bowls
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwaveable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
16 of 16
Cucumber Chickpea Salad with Feta & Lemon
Photographer: Rachel Marek, Food Stylist: Annie Probst
This cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner.