15 High-Protein Meals Under 500 Calories

Want high-protein meals that won’t break your calorie goals? Here’s a list of 15 delicious recipes, each under 500 calories, packed with lean proteins, veggies, and whole grains. Perfect for muscle building, weight management, or just eating healthier.

Highlights:

• Air Fryer Chicken Skewers: 35-41g protein, 350-400 calories.

• Crispy Tofu with Teriyaki Noodles: 25g protein, 462 calories.

• Salt and Pepper Chicken: 41g protein, 350 calories.

• Pulled BBQ Chicken Sandwich: 28g protein, 302 calories.

• Lemon Herb Chicken: 35g protein, 350 calories.

Quick Tip: Focus on lean proteins like chicken, tofu, and fish, pair them with plenty of vegetables, and use low-fat cooking methods for balanced, satisfying meals.

Keep reading for recipes, tips, and meal prep ideas to stay on track with your health goals!

Healthy High Protein Meals Under 500 Calories

 

1. Air Fryer Chicken Skewers

Craving a quick, protein-packed meal that fits your calorie goals? Air Fryer Chicken Skewers deliver 35-41 grams of protein while keeping calories between 350-400 per serving ^[1][3].

The recipe starts with lean chicken breast or thighs, marinated in a mix of garlic powder, onion powder, paprika, and a touch of cayenne for a flavorful kick. Cook the chicken in an air fryer at 400°F for 10-15 minutes, flipping halfway to ensure even browning. A light drizzle of avocado oil keeps the chicken juicy without adding unnecessary calories. Make sure the chicken reaches 165°F for both safety and the best texture ^[3].

These skewers are great for meal prep - just refrigerate them for quick weekday lunches or dinners ^[1][3]. Pair them with roasted vegetables or a light salad to create a balanced meal under 500 calories. You can also tweak the seasonings and sides to suit your taste while keeping it high-protein and calorie-friendly.

Ready for something plant-based? Check out Crispy Tofu and Teriyaki Noodles for another tasty, protein-rich option.

2. Crispy Tofu with Teriyaki Noodles

Craving a plant-based, protein-packed meal that stays under 500 calories? This Asian-inspired recipe hits the mark with 17 grams of protein and just 462 calories per serving ^[1].

Start by pressing extra-firm tofu for 15 minutes to remove excess moisture. Cube it and pan-fry with a touch of oil until it develops a golden crust. Briefly marinate the tofu in teriyaki sauce for added flavor, setting aside some sauce to mix with protein-rich noodles. For extra nutrients and texture, toss in vegetables like bell peppers or broccoli.

This recipe shows how plant-based meals can pack both protein and flavor while staying within calorie limits. It's also great for meal prep - just store the tofu separately and reheat it on its own to keep that crispy texture. Up next? Try the One-Pan Halloumi and Harissa Vegetables for a Mediterranean twist on high-protein cooking.

3. One-Pan Halloumi and Harissa Vegetables

Halloumi, a firm cheese known for its ability to hold up on the grill, takes center stage in this Mediterranean-inspired dish. With 16.5g of protein and just 409 calories per serving, it’s a flavorful and hearty option ^[1]. Pair it with harissa-roasted vegetables, and you’ve got a meal that’s both satisfying and packed with nutrients.

This cheese is a great choice for vegetarian meals, offering a filling alternative to meat. Roast it alongside harissa-coated bell peppers, zucchini, and cherry tomatoes until everything is golden and tender. Want a lighter twist? Swap out couscous for fresh leafy greens ^[1].

Feel free to switch up the vegetables based on what’s in season or your personal favorites. The combination of protein from the halloumi and fiber from the veggies makes this dish both filling and calorie-conscious.

Looking for something with a kick? Up next is Salt and Pepper Chicken, a bold, spicy recipe that stays under 500 calories.

4. Salt and Pepper Chicken

Salt and Pepper Chicken is a straightforward, protein-packed dish offering 41g of protein with just 350 calories per serving ^[1]. This Chinese-inspired recipe uses lean chicken breast and bold seasonings to deliver flavor without relying on heavy sauces or extra fats.

The secret to its flavor is in the seasoning. By focusing on spices like freshly ground black pepper, you can create a tasty, protein-rich meal without adding unnecessary calories. Plus, it’s easy to customize with nutrient-packed vegetables like bell peppers and onions, making it a balanced option.

To keep it under 500 calories, cook the chicken in a non-stick pan with minimal oil. Add a mix of colorful veggies for extra nutrients and flavor. Pair it with sides like steamed broccoli or a small serving of brown rice for a complete meal.

If you’re into meal prep, Salt and Pepper Chicken is a great choice. It’s versatile enough to pair with different sides while sticking to your calorie goals. You can also opt for a low-carb version by increasing the vegetable portion and skipping the rice.

Looking for something with a richer twist? Up next: Creamy Peanut Chicken Noodles. Stay tuned!

5. Creamy Peanut Chicken Noodles

This dish brings together lean chicken breast (31g protein) and natural peanut butter (8g protein) to deliver 41g of protein per serving, all while staying at just 472 calories ^[1]. It's a creamy, flavorful meal that keeps you feeling satisfied.

To keep it under 500 calories, stick to moderate portions of the peanut sauce and use lean chicken breast with whole wheat noodles. Adding vegetables like bell peppers and carrots not only boosts nutrients but also adds volume without increasing the calorie count ^[1].

Want to switch things up? Try these alternatives:

• Use zucchini noodles instead of regular ones to cut calories.

• Replace chicken with tofu for a vegetarian-friendly version.

Each serving offers a balanced blend of protein, carbs (47g), and fats (13g) ^[1], making it a great option for sustained energy while indulging in something creamy and comforting.

Craving more comfort food? Check out the Pulled BBQ Chicken Sandwich next!

6. Pulled BBQ Chicken Sandwich

At just 302 calories and packing 28g of protein, this sandwich proves you can enjoy comfort food without sidelining your diet goals ^[1]. The secret? Lean chicken breast for a protein punch and a light BBQ sauce that delivers smoky flavor without piling on the sugar.

Here’s a quick breakdown of its protein-packed components:

Spice it up with paprika, garlic, and black pepper for added flavor without extra calories. Cooking the chicken in a slow cooker makes it tender and perfect for meal prep. Pro tip: Store the ingredients separately and assemble right before eating to keep everything fresh and tasty.

This sandwich is a great example of how small tweaks can transform comfort food into a high-protein, calorie-friendly option. Want to add a little crunch? Pair it with some coleslaw for a satisfying texture boost.

Looking for another bold flavor combo? Don’t miss the Sticky Sesame Chicken!

7. Air Fryer Buffalo Chicken Wings

Looking for a lighter way to enjoy wings? Air fryer buffalo wings pack 20g of protein per serving with only 243 calories ^[1]. Thanks to air frying, you get that crispy texture without the heavy use of oil, making them a better option than deep-fried wings.

Start by patting the wings dry and placing them in a single layer in your air fryer basket. Season with garlic powder, onion powder, and paprika, then cook at 380°F for 12-15 minutes until they hit an internal temperature of 165°F ^[2]. If you're prepping ahead, marinate the wings in buffalo sauce, but save the cooking for right before serving to keep them crispy.

Serve your wings with celery sticks and a light blue cheese dressing for a cool contrast to the heat. This combo stays under 500 calories while offering a good balance of protein and nutrients.

Craving something more filling? Check out the BBQ Chicken Mashed Potato Bowl next!

8. Sticky Sesame Chicken

Want the taste of Chinese takeout without the guilt? This Sticky Sesame Chicken packs 36g of protein and stays under 500 calories ^[1].

Skip deep-frying and opt for baking or air-frying the chicken to keep it crispy without the extra oil. Toss the chicken in a flavorful mix of soy sauce, garlic, and ginger, then sprinkle sesame seeds on top for a nutty crunch. A drizzle of honey adds just the right amount of sweetness without overloading on sugar. For a boost of nutrients, serve with steamed broccoli or bell peppers while keeping the calorie count in check.

This dish is also meal-prep friendly. Make the sauce ahead of time and store it separately. When you're ready to eat, toss it with freshly cooked chicken for a quick, hassle-free, high-protein meal. To stay under 500 calories, measure your sauce portions and load up on lean protein and veggies.

For a complete plate, pair this dish with quinoa or a side of mixed greens. This way, you’ll enjoy a filling, nutrient-packed meal that aligns with your dietary goals.

Looking for something more comforting? Check out the BBQ Chicken Mashed Potato Bowl for a hearty, protein-rich option.

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9. BBQ Chicken Mashed Potato Bowl

The BBQ Chicken Mashed Potato Bowl is a hearty dish that combines lean protein, wholesome carbs, and vegetables. It packs 35-40g of protein and stays under 500 calories, making it both filling and energizing.

To hit the calorie target, include 4 oz of grilled BBQ chicken breast (about 140 calories) and 1/2 cup of mashed potatoes (around 110 calories). For a creamy texture without extra calories, try mixing Greek yogurt into the mashed potatoes.

Add some vibrant vegetables like bell peppers, steamed broccoli, or mixed greens for a nutrient boost. Stick with a low-sugar BBQ sauce to keep things calorie-conscious. For meal prep, store the components separately and assemble them just before eating to keep everything fresh and flavorful.

Looking to switch it up? Swap regular mashed potatoes for sweet potatoes to add extra nutrients. This bowl is a comforting, satisfying choice that offers a break from lighter meals like salads or tofu dishes - all while staying within your calorie goals.

Next up: a zesty Street Corn Chicken recipe that's packed with protein and flavor. Stay tuned!

10. Street Corn Chicken

Turn your ordinary chicken dinner into a Mexican-inspired meal packed with flavor and protein - all under 500 calories. This dish pairs lean chicken breast with the bold, zesty taste of street corn (elotes) for a satisfying and nutritious option, delivering around 35g of protein.

Start by seasoning and marinating a 6 oz chicken breast with chili powder, lime juice, and garlic. Let it sit for at least 30 minutes, then grill or air fry it to get that perfect charred finish. For the corn topping, mix 1/2 cup of fresh or grilled corn kernels with diced bell peppers and red onions. Instead of mayo, use 2 tablespoons of Greek yogurt blended with lime juice and chili powder for a lighter, high-protein sauce.

Here’s the calorie and protein breakdown:

• 6 oz chicken breast: 180 calories, 31g protein

• 1/2 cup corn mixture: 65 calories, 2g protein

• 2 tbsp Greek yogurt sauce: 25 calories, 4g protein

• 1 cup of vegetables: 50 calories, 2g protein

Top it off with 1 tablespoon of cotija cheese (30 calories) and fresh cilantro for extra flavor. For added protein and fiber, toss in 1/2 cup of black beans (110 calories, 7g protein).

To keep things fresh, store the corn mixture separately for easy assembly. Ready for another twist on chicken? Check out the Lemon Herb Chicken for a lighter, zesty option.

11. Lemon Herb Chicken

Looking for a light, flavorful meal that's packed with protein? This Lemon Herb Chicken offers 35g of protein and only 350 calories per serving. It's a delicious mix of zesty citrus and fresh herbs, and the best part? It's super easy to make.

Here’s how: take a 6 oz chicken breast and marinate it with 2 tablespoons of lemon juice, 1 tablespoon of olive oil, minced garlic, and your favorite fresh herbs. Let it sit for 30 minutes to soak up all that tangy, herby goodness.

Bake at 400°F for 20-25 minutes, or until the chicken's internal temperature hits 165°F. Here's the nutritional breakdown per serving:

Want to customize the flavor? Try these herb combos:

• Thyme and rosemary for a traditional taste

• Parsley and dill for a Mediterranean vibe

Cook extra portions and store them in airtight containers - they’ll stay fresh for up to 4 days. Serve with roasted vegetables or a light salad for a balanced, satisfying meal that keeps you on track without sacrificing taste.

Ready for something heartier? Check out the Caprese Chicken Lasagna next!

12. Caprese Chicken Lasagna

Love Italian comfort food but want to keep it light? This Caprese Chicken Lasagna packs 32g of protein into just 475 calories per serving. With lean chicken breast, fresh mozzarella, and classic Caprese flavors, you can enjoy a satisfying dish without overindulging.

Here’s how to keep it under 500 calories while still enjoying every bite:

• Swap in whole wheat lasagna noodles for extra fiber and nutrients.

• Add layers of vegetables like spinach to boost volume and vitamins.

• Use part-skim mozzarella to cut calories while keeping the protein.

• Measure cheese portions with a food scale for better calorie control.

Want even more protein? Mix ricotta with egg whites and add it as a layer between the noodles. This simple tweak gives you an extra 7g of protein per serving while staying calorie-friendly. For meal prep, portion the lasagna into oven-safe containers - perfect for reheating throughout the week.

Craving another hearty, protein-packed dish? Check out the Philly Cheesesteak Pasta next!

13. Philly Cheesesteak Pasta

Turn the classic Philly cheesesteak into a hearty pasta dish packed with 35g of protein and just 475 calories per serving. This recipe uses lean beef, whole wheat pasta, and carefully portioned cheese to create a meal that’s both satisfying and fits your calorie plan.

For the best flavor, use thinly sliced sirloin or ribeye with the fat trimmed. Whole wheat pasta not only boosts protein but also adds fiber to keep you feeling full. Sauté bell peppers and onions until tender for a naturally sweet, low-calorie base. Finish it off with low-fat mozzarella for a cheesy topping that won’t overload the dish with calories.

If you’re prepping meals ahead, keep the pasta and toppings in separate containers to maintain the best texture. This recipe proves you can enjoy bold, indulgent flavors while meeting your nutrition goals.

Looking for something with a tangy kick? Don’t miss Sweet and Sour Chicken next!

14. Sweet and Sour Chicken

Sweet and Sour Chicken turns a beloved dish into a lighter, high-protein meal with bold flavors, offering just 465 calories per serving and packing 38g of protein ^[1].

Start by marinating 6 oz of chicken breast in soy sauce and rice vinegar to enhance flavor and tenderness. Cook it by stir-frying or air-frying for a crispy result without the extra calories. Add bell peppers and onions to boost fiber and nutrients. The sauce, made with rice vinegar, tomato paste, and honey, gives it that perfect balance of tangy and sweet without overloading on sugar ^[1].

This recipe shows how comfort food can be reimagined into a healthier, protein-rich option while keeping the flavor intact. Serve it over ½ cup of brown rice or opt for cauliflower rice to cut down on calories even more. Together, the ingredients offer a nutrient-rich and filling meal ^[1].

Make a larger batch of the sauce for quick reheating during the week. It’s a simple way to enjoy a flavorful, nutrient-dense dish that aligns with your calorie goals. Looking for another satisfying option? Check out the BBQ Pork Mashed Potato Bowl for a protein-packed twist on comfort food.

15. BBQ Pork Mashed Potato Bowl

The BBQ Pork Mashed Potato Bowl is a hearty meal with 420 calories and 35g of protein, combining comfort and nutrition. The star of the dish, lean pork loin, delivers 23g of protein per serving ^[1]. It's paired with creamy mashed potatoes made using low-fat milk and a side of steamed green beans, which add fiber and essential nutrients. A light BBQ sauce ties it all together with a tangy kick, keeping the calorie count in check.

To keep the dish fresh and maintain its texture, store each component separately. Add herbs and spices to boost the flavor without piling on extra calories. This bowl shows how smart ingredient choices can turn a comfort food classic into a protein-packed, healthy meal option.

Conclusion

High-protein, low-calorie meals can help you maintain balanced nutrition and support weight management. Eating 1.6–2.2 grams of protein per kilogram of body weight each day promotes muscle growth and repair ^[4]. Recipes like Air Fryer Chicken Skewers and BBQ Pork Mashed Potato Bowls show that healthy eating can still be flavorful and satisfying. These dishes combine lean proteins with nutritious ingredients to create well-rounded meals.

Different cooking methods and ingredient options highlight how flexible protein-focused, calorie-conscious cooking can be. While cooking at home gives you full control over what goes into your meals, not everyone has the time to cook daily. For busier lifestyles, meal prep services provide a convenient way to enjoy pre-portioned meals that meet your protein and calorie needs.

Here’s a quick look at the pros and cons of different meal planning options:

The key to success is finding a meal planning method that fits your lifestyle and is easy to stick with over time. Whether you prefer cooking at home, using meal prep services, or mixing both, a protein-rich diet can boost your energy, improve digestion, and support long-term health.

FAQs

How to get the most protein in 500 calories?

Choose foods with a high protein-to-calorie ratio and pair them with nutrient-rich vegetables. Here are some top protein sources to consider:

Recipes like Air Fryer Chicken Skewers and Sticky Sesame Chicken show how to combine these proteins with vegetables while staying within a 500-calorie limit.

What meals are low in calories but high in protein?

Here are some meal ideas:

• Sheet pan dishes with lean proteins and roasted vegetables

• Herb-crusted white fish paired with veggie sides

• Protein bowls with carefully measured grains and toppings

The recipes mentioned in this article highlight ways to create filling, protein-packed meals without exceeding calorie limits. The key is portion control and picking ingredients with a strong protein profile. Whether you go for plant-based options like Crispy Tofu with Teriyaki Noodles or lean meat dishes, these meals prove you can enjoy tasty, high-protein dishes while managing calories.

For the best results, focus on:

• Choosing lean proteins

• Adding plenty of vegetables

• Measuring portions carefully

• Using low-fat cooking methods