17 Low-Carb, High-Protein Dinners for Fall (2023)

Zucchini Enchiladas

17 Low-Carb, High-Protein Dinners for Fall (1)

Fall is officially here, and it's the perfect time of year to turn on your oven or stove for these toasty dinner recipes. With at least 15 grams of protein per serving, these dinners are filling options for chilly nights. Adequate protein intake is important for various body functions, including muscle growth, healthy digestion, healthy immune function and more. And with 15 grams of carbohydrates or less per serving, these recipes can help you follow a low-carb eating pattern while reaping the benefits of a high-protein dish. Recipes like our Zucchini Enchiladas and Chicken & White Bean Soup are warm and satisfying choices for an evening meal.

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Jalapeño Popper Casserole

Jalapeño Popper Casserole

17 Low-Carb, High-Protein Dinners for Fall (2)

Credit: Caitlin Bensel

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In this jalapeño popper casserole, tender, juicy bites of chicken are slathered in a creamy, slightly spicy sauce with a crunchy topping of panko breadcrumbs and crispy bacon. Enjoy this casserole over rice for dinner or serve it with chips as a game-day appetizer.

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Bacalao Guisado (Puerto Rican Fish Stew)

Puerto Rican Fish Stew Bacalao

17 Low-Carb, High-Protein Dinners for Fall (3)

Credit: Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser

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Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

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Chicken Cutlets with Sun-Dried Tomato Cream Sauce

Chicken Cutlets with Sundried Tomato Cream Sauce

17 Low-Carb, High-Protein Dinners for Fall (4)

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(Video) 5 Quick & Healthy Low Calorie Meals For Weight Loss & Building Lean Muscle

Though a chicken cutlet may be a chicken breast cut in half, this recipe shows how to make chicken cutlets with double the deliciousness. A jar of sun-dried tomatoes does double duty for this healthy dinner idea. The flavorful oil they're packed in is used to sauté the chicken, and the tomatoes go into the cream sauce.

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Chicken & White Bean Soup

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17 Low-Carb, High-Protein Dinners for Fall (6)

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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

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Zucchini Enchiladas

Zucchini Enchiladas

17 Low-Carb, High-Protein Dinners for Fall (7)

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Using thinly sliced zucchini in place of tortillas is a great way to cut back on carbs and still enjoy cheesy chicken enchiladas. If you like the heat, opt for a spicy enchilada sauce.

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Slow-Cooker Balsamic Short Ribs

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17 Low-Carb, High-Protein Dinners for Fall (8)

(Video) A List of Healthy, High-Protein, Low-Carb Food Meals : High-Protein, Low-Carb Meals

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Now here's a healthy beef short ribs recipe you can serve to company—even on a holiday. Serve with mashed celeriac or mashed potatoes, steamed green beans and a bold Italian red wine that has a touch of sweetness (think amarone or brunello).

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Pesto Chicken Bake

pesto chicken bake

17 Low-Carb, High-Protein Dinners for Fall (9)

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This pesto chicken bake is easy to make as well as delicious! The chicken stays moist while the cheese on top gets bubbly and crispy. The pesto, mozzarella and tomato combination is a home run every time. Serve the chicken over pasta or your favorite grain.

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Teriyaki-Glazed Cod with Cauliflower Rice

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This healthy fish recipe comes together fast with just three ingredients you can always have on hand in your freezer and fridge. Store-bought teriyaki glaze makes a great marinade for cod that doubles as a sauce for the cauliflower rice.

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Creamy Chicken & Mushrooms

Creamy Chicken & Mushrooms

17 Low-Carb, High-Protein Dinners for Fall (11)

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Whether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.

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(Video) Nutritious Creamy Pumpkin Soup 營養香滑南瓜湯 | Low Fat | High Protein | Healthy | Tasty | Easy Recipe

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20-Minute Creamy Tomato Salmon Skillet

20-Minute Creamy Tomato Salmon Skillet

17 Low-Carb, High-Protein Dinners for Fall (12)

Credit: Jamie Vespa

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Salmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: you can get this meal on the table in 20 minutes flat.

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Chicken & Bok Choy Soup with Ginger & Mushrooms

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17 Low-Carb, High-Protein Dinners for Fall (13)

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Spice up this healthy and nourishing chicken soup with chile sauce, such as sriracha, and/or serve the soup over noodles to make it a more substantial main dish.

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Mozzarella, Basil & Zucchini Frittata

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This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

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Pesto Salmon

Pesto Salmon

17 Low-Carb, High-Protein Dinners for Fall (15)

Credit: Will Dickey

(Video) 11 Foods That Can Give You 100G Of Protein In A Day

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Herby and bright pesto coats tender salmon fillets in this quick and healthy fish dish. Colorful cherry tomatoes burst and combine with shallots to complement the pesto in this fast and simple weeknight dinner.

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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach

17 Low-Carb, High-Protein Dinners for Fall (16)

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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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One-Pot Turkey Vegetable Soup

One-Pot Turkey Vegetable Soup

17 Low-Carb, High-Protein Dinners for Fall (17)

Credit: Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

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Got leftover turkey? Use it in this turkey vegetable soup for a satisfying main dish that's full of bright flavors thanks to the use of lemon juice and lemon zest.

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20-Minute Chicken Cutlets with Creamy Pesto Sauce

20-Minute Chicken Cutlets with Creamy Pesto Sauce

17 Low-Carb, High-Protein Dinners for Fall (18)

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Serve these creamy pesto chicken cutlets over your favorite pasta or zucchini noodles. This easy dinner recipe is sure to become a new family favorite.

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FAQs

What sounds good for a low carb dinner? ›

Easy low carb dinner recipes
  • Weeknight chicken wings. Share on Pinterest. ...
  • Shortcut fajitas. This quick low carb meal uses shredded rotisserie chicken. ...
  • Low carb chicken nuggets. ...
  • 'Meatza' ...
  • Cauliflower rice taco bowls. ...
  • Easy zucchini spaghetti.

What is a good low fat high protein meal? ›

Top 13 Lean Protein Foods
  • White-fleshed fish. Share on Pinterest. ...
  • Plain Greek yogurt. ...
  • Beans, peas, and lentils. ...
  • Skinless white meat poultry. ...
  • Low fat cottage cheese. ...
  • Tofu. ...
  • Lean beef. ...
  • Powdered peanut butter.

What is found in protein but not carbs? ›

Proteins, carbohydrates and lipids are made from three basic molecules: carbon, hydrogen and oxygen. However, all proteins contain an element not found in carbohydrates and lipids is nitrogen. Nitrogen which is present in all amino acids (the building blocks that make up the protein chains).

How can I get 150g of protein a day? ›

You have to be intentional about your protein intake.
  1. Deli meat (4 slices is 20g)
  2. beef jerky (Pacific gold brand is 14g per serving)
  3. shrimp (100g cooked 24g)
  4. chicken breast (4 oz is 26g)
  5. Chicken Thighs (4 oz is 19g)
  6. Ground Turkey (4 oz is 22g)
  7. Ground beef (4 oz is 22g)
  8. Egg whites (½ cup is 13g)
13 Mar 2022

What 5 foods have the most protein? ›

Johns Hopkins nutritionists recommend five foods — high in protein and other nutrients, but with no meat — and explain their health benefits.
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. ...
  • Soy. ...
  • Yogurt.

What are 10 high protein foods? ›

Top 10 Protein Foods
  • Fish.
  • Seafood.
  • Skinless, white-meat poultry.
  • Lean beef (including tenderloin, sirloin, eye of round) ADVERTISEMENT.
  • Skim or low-fat milk.
  • Skim or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.

How can I satisfy my hunger without carbs? ›

Include high-fiber veggies

To reign in hunger, make low-carb, fiber-filled vegetables your friends. Not only are they very low in calories and rich in vitamins and minerals, they're loaded with fiber that can help you feel full and satisfied.

What food has absolutely no carbs? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut since these foods are low in net carbs.

What can replace carbs in a meal? ›

Healthy low-carb alternatives
  • Low-carb rice alternative: Cauliflower or broccoli rice. ...
  • Low-carb potato alternative: Sweet potato. ...
  • Low-carb pasta alternative: Courgetti. ...
  • Low-carb noodle alternative: Carrot and courgette noodles. ...
  • Low-carb crisps alternative: Baked aubergine crisps.

How much protein should I eat a day to lose weight? ›

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What food is full of protein? ›

Protein foods
  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

How much protein should a 60 year old woman? ›

For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh 140 pounds, for instance, you would need at least 63 grams of protein a day.

Should I eat more protein than carbs to lose weight? ›

In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).

How much protein do I need a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

What is the cheapest way to get 100 grams of protein per day? ›

Peanut is yet another natural source of plant based protein. In fact, it is the most widely available and affordable source of protein that can give your body around 26grams of protein in every 100grams, which ideally will cost you as good as Rs 10 as the average cost of 1 kg peanuts is around Rs 80-100.

How many eggs is 100g of protein? ›

For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)

How can I raise my protein levels quickly? ›

6 easy ways to get more protein:
  1. Indulge in a little red meat. Feel free to indulge in that steak! ...
  2. Eat pork. Pork is also an excellent source of protein, providing 26 grams in a 3.5-ounce serving. ...
  3. Consume eggs and dairy. ...
  4. Eat plant-based proteins. ...
  5. Enjoy other sources of protein.
31 May 2022

What cheese has the highest protein? ›

Parmesan - 35.1 g

Keep in mind, although it's the highest protein cheese, you wouldn't eat as much parmesan as you would say Edam or Halloumi. Per 100g, Parmesan has 35.1g of protein, 0.0g of carbs and 28.8g of fat.

What 3 foods are rich in protein? ›

Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.

How can I get 60g of protein a day? ›

14 Easy Ways to Increase Your Protein Intake
  1. Eat your protein first. ...
  2. Snack on cheese. ...
  3. Replace cereal with eggs. ...
  4. Top your food with chopped almonds. ...
  5. Choose Greek yogurt. ...
  6. Have a protein shake for breakfast. ...
  7. Include a high protein food with every meal. ...
  8. Choose leaner, slightly larger cuts of meat.

What are 7 examples of protein foods? ›

Good Protein Sources
  • Seafood.
  • White-Meat Poultry.
  • Milk, Cheese, and Yogurt.
  • Eggs.
  • Beans.
  • Pork Tenderloin.
  • Soy.
  • Lean Beef.

Is canned tuna good protein? ›

Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.

How can I get 140 grams of protein a day? ›

So in order to get to 140 grams, you would need to eat a lot of meat (12 ounces+) per day along with other high protein sources including eggs, whey protein, and possibly dairy (yogurt, milk).

What should I eat if I hungry at night and lose weight? ›

Best Foods to Eat Before Bed for Weight Loss
  • Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included! ...
  • A Warm Bowl of Oatmeal. ...
  • Greek Yogurt with Berries or Cherries. ...
  • Half a Turkey Sandwich. ...
  • Egg Wrap. ...
  • Smoked Salmon Bagel. ...
  • Cottage Cheese and Fruit.

How do you drastically suppress hunger? ›

A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:
  1. Eat more protein and healthful fats. ...
  2. Drink water before every meal. ...
  3. Eat more high-fiber foods. ...
  4. Exercise before a meal. ...
  5. Drink Yerba Maté tea. ...
  6. Switch to dark chocolate. ...
  7. Eat some ginger. ...
  8. Eat bulky, low-calorie foods.

What can I take to suppress my appetite and lose weight? ›

The Food and Drug Administration (FDA) has approved these prescription appetite suppressants:
  • Diethylpropion (Tenuate dospan®).
  • Liraglutide (Saxenda®).
  • Naltrexone-bupropion (Contrave®).
  • Phendimetrazine (Prelu-2®).
  • Phentermine (Pro-Fast®).
  • Phentermine/topiramate (Qsymia®).
25 Sept 2020

What happens if you eat no carbs for a week? ›

Severe carb restriction can cause your body to break fat down into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

How many carbs should I eat a day to lose weight? ›

For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

What is a keto fat bomb? ›

Fat bombs are typically made from a high-fat base, binding ingredients, and flavorings to tie them all together and make it nourishing, tasty treat. Keto fat bombs can be sweet, made with chocolate, and sweetened with zero-calorie or natural sweeteners that are keto-friendly, like monk fruit or erythritol.

What can I eat instead of bread and pasta? ›

Eating plant-based proteins such as nuts, beans and lentils can help. Lean meat and fish also can be good sources of healthy protein to include in your diet instead of rice, pasta, bread and potatoes.

How many carbs per day if you have type 2 diabetes? ›

People with diabetes can also benefit from diets that allow up to 26% of their daily calories to come from carbs. For people who eat 2,000–2,200 calories a day, this is equivalent to 130–143 grams of carbs ( 12 ). Since carbs raise blood sugar, reducing them to any extent can help you manage your blood sugar levels.

How many calories should I eat to lose 2lbs a week calculator? ›

Calculation. To lose 2 lbs. of body fat a week, you need to eat 7,000 calories less than you would need to maintain your current weight. In other words, if you weigh 200 lbs., you need at least 2,000 calories to maintain that weight.

How much protein should a woman trying to lose weight eat? ›

For women who are active or trying to lose weight, extra protein is better. A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight. For a woman who weighs 150 pounds, this means eating between 80 and 136 grams of protein per day.

Is 30g of protein enough to lose weight? ›

Some nutrition experts recommend a 30/30 plan of 30 grams of protein within 30 minutes of waking for weight loss.

What 2 foods can you survive on? ›

4 Foods You Could (Almost) Exclusively Live Off Of
  • Potatoes. Advertisement. ...
  • Human Breast Milk. Advertisement. ...
  • Kale. Advertisement. ...
  • Trail Mix.
7 Jul 2016

Is 2 eggs a day enough protein? ›

No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to the Academy of Nutrition and Dietetics, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20-30 grams [1].

What does a protein deficiency feel like? ›

And over time, a lack of protein can make you lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia, when your cells don't get enough oxygen, which makes you tired.

What is the best source of protein for seniors? ›

Yes, animal meat, poultry and fish are protein powerhouses. Dairy products (such as eggs, cheese and Greek yogurt), beans, legumes, nuts and seeds are also great sources. One essential amino acid in particular, leucine, stimulates muscle growth and prevents the deterioration of muscle as we age.

What kind of protein is best for seniors? ›

With lower fat and therefore lower calorie content, lean meat is an excellent source of protein for seniors. The USDA defines lean as having less than 10 grams of fat and 4.5 grams or less of saturated fat per 3.5 ounce (100-gram) serving.

What is the best diet for a 70 year old woman? ›

Older adults' unique nutrition needs

Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

Can you eat as much protein as you want on a low carb diet? ›

Ted Naiman suggests that people on keto or low-carb diets take a higher amount of protein, especially when trying to lose weight. He recommends eating 1 g of protein per 1 pound of lean mass. For a person weighing 68 kg, this would be around 130 to 140 g of protein per day, which is over 100% the amount Dr.

How can I get protein without carbs or fat? ›

Here are 10 foods that are almost pure protein, comprising 80% of calories or more.
  1. Chicken breast. Chicken is one of the most commonly consumed high protein foods. ...
  2. Turkey breast. Turkey is a low fat source of protein. ...
  3. Egg whites. ...
  4. Dried fish. ...
  5. Shrimp. ...
  6. Tuna. ...
  7. Halibut. ...
  8. Tilapia.
8 Dec 2019

How can I boost my protein and reduce fat and carbs? ›

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
  1. Lean meats.
  2. Seafood.
  3. Beans.
  4. Soy.
  5. Low-fat dairy.
  6. Eggs.
  7. Nuts and seeds.
16 Nov 2020

How can I cut down on carbs and increase protein? ›

Choose lower-carb snacks

Incorporating more low carb snacks that have a good serving of protein and fiber can help you feel satisfied. If you're looking for some ideas, nuts, cheese, and eggs tend to be lower in carbs and higher in protein.

What food is protein only? ›

Meat, Poultry and Fish

Varieties with little to no fat, such as skinless chicken breast, deli style turkey breast or canned light tuna, are strictly protein foods. Generally, a 3-ounce portion of meat, poultry or fish contains approximately 21 grams of protein and 0 grams of carbohydrate.

What happens if you eat too much protein and not enough carbs? ›

Your Weight Is Creeping Back Up

Following a high-protein diet often means eating very few carbs, which isn't sustainable for most of us in the long run. This can lead to food cravings and less energy to get your morning workout in and can make you regain the weight you worked so hard to lose.

What foods is highest in protein? ›

Top 10 Protein Foods
  • Fish.
  • Seafood.
  • Skinless, white-meat poultry.
  • Lean beef (including tenderloin, sirloin, eye of round) ADVERTISEMENT.
  • Skim or low-fat milk.
  • Skim or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.

What meat has the highest protein? ›

You may be surprised to hear that chicken breast has the most protein in it compared to all types of meat. It has an impressive 30.9g of protein per 100g/3.5 ounces.

Which fruit has the most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup.

How many protein should I eat a day to lose weight? ›

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

What happens to your body when you stop eating carbs and sugar? ›

You Might Get the “Keto Flu”

Ketosis can lead to weakness, fatigue, dizziness, and headaches, which can feel a lot like flu symptoms. More serious side effects can happen too, like stomach pain, nausea, and vomiting.

What can I replace carbs with for dinner? ›

Healthy low-carb alternatives
  • Low-carb rice alternative: Cauliflower or broccoli rice. ...
  • Low-carb potato alternative: Sweet potato. ...
  • Low-carb pasta alternative: Courgetti. ...
  • Low-carb noodle alternative: Carrot and courgette noodles. ...
  • Low-carb crisps alternative: Baked aubergine crisps.

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