12 High-Protein Recipes Under 500 Calories

Thick Greek yogurt layered with mixed berries, a drizzle of honey, and a small handful of granola. The yogurt provides the protein, the berries add volume and fiber, and the granola gives you crunch without blowing up the calorie count. Ready in under 3 minutes.

Key ingredients: 1 cup plain Greek yogurt (2%), 1/2 cup mixed berries, 1 tsp honey, 2 tbsp granola, 1 tsp chia seeds

A big, filling scramble using mostly egg whites (with one whole egg for richness), loaded with spinach, mushrooms, and cherry tomatoes. Crumble a bit of feta on top and serve with a slice of whole wheat toast. High volume, low regret.

Key ingredients: 5 egg whites, 1 whole egg, 1 cup spinach, 1/2 cup mushrooms, cherry tomatoes, 1 tbsp feta, 1 slice whole wheat bread

Blend cottage cheese with oats, eggs, vanilla, and cinnamon, then cook like regular pancakes on a non-stick pan. They come out surprisingly fluffy. Top with fresh fruit instead of syrup to keep the sugar in check. Each serving packs 38 grams of protein, which is remarkable for pancakes.

Key ingredients: 1 cup cottage cheese, 1/2 cup rolled oats, 2 eggs, 1/2 tsp vanilla, cinnamon, fresh fruit for topping

Seasoned ground turkey with water chestnuts and a soy-ginger sauce, spooned into crisp butter lettuce cups. The lettuce adds crunch and freshness without the calorie load of a tortilla. Make extra turkey filling and use it for tomorrow's lunch too.

Key ingredients: 6 oz ground turkey (93% lean), butter lettuce, water chestnuts, soy sauce, fresh ginger, garlic, green onions

Grilled chicken breast over a bed of black beans and brown rice, topped with salsa, a squeeze of lime, and a few slices of avocado. The beans add fiber and extra protein, while the avocado provides healthy fats. It eats like a burrito bowl without the 900-calorie price tag.

Key ingredients: 5 oz chicken breast, 1/2 cup black beans, 1/3 cup brown rice, salsa, 1/4 avocado, lime, cilantro

Mix canned tuna with a little Greek yogurt (instead of mayo), diced celery, red onion, and lemon juice. Pile it into a halved avocado. The avocado provides healthy fats, the tuna is almost pure protein, and the Greek yogurt swap saves about 80 calories compared to regular mayo.

Key ingredients: 1 can tuna (in water), 1 avocado, 2 tbsp Greek yogurt, celery, red onion, lemon juice, everything bagel seasoning

Shrimp are one of the best protein-per-calorie foods you can buy. Stir-fry them with snap peas, bell peppers, and broccoli in a garlic-soy sauce, and serve over a small portion of rice or cauliflower rice to keep the calories low. The whole thing comes together in 15 minutes.

Key ingredients: 6 oz shrimp (peeled), snap peas, bell pepper, broccoli, soy sauce, garlic, sesame oil, 1/3 cup rice

Cod fillets seasoned with lemon, garlic, and herbs, baked at 400F for 12 minutes alongside a sheet pan of asparagus and cherry tomatoes. White fish is absurdly low in calories for how much protein it provides -- a 6 oz fillet has about 140 calories and 30g protein before you even add the vegetables.

Key ingredients: 6 oz cod fillet, asparagus, cherry tomatoes, lemon, garlic, olive oil (1 tsp), fresh herbs

Lean ground turkey meatballs baked in the oven (no pan-frying needed), served over spiralized zucchini with marinara sauce. The zucchini noodles save you roughly 200 calories compared to regular pasta while adding vegetables to the meal. Make a double batch of meatballs and freeze half for next week.

Key ingredients: 6 oz ground turkey (93% lean), 1 egg, breadcrumbs, Italian seasoning, 2 zucchini (spiralized), 1/2 cup marinara, parmesan

Chicken breast marinated in Greek yogurt with tikka spices, then grilled or broiled until charred. Served over cauliflower rice with a side of cucumber raita. The yogurt marinade tenderizes the chicken and adds a tangy creaminess. At 44g of protein, this is the highest-protein recipe on the list.

Key ingredients: 6 oz chicken breast, 3 tbsp Greek yogurt, garam masala, turmeric, cumin, cauliflower rice, cucumber, mint

Seasoned lean ground beef with cumin, chili powder, and smoked paprika, served in crisp butter lettuce cups instead of tortilla shells. Top with pico de gallo, a dollop of Greek yogurt (standing in for sour cream), and pickled jalapenos. All the taco flavors, roughly half the calories.

Key ingredients: 5 oz ground beef (93% lean), taco seasoning, butter lettuce, pico de gallo, Greek yogurt, pickled jalapenos, lime

Shelled edamame tossed with a little sea salt, sesame seeds, and a drizzle of soy sauce. Dead simple, but edamame is one of the few plant-based snacks that delivers meaningful protein. Keep a bag of frozen shelled edamame in the freezer -- it microwaves in 3 minutes and works as a snack, a side, or a salad topper.

Key ingredients: 1.5 cups shelled edamame, sea salt, sesame seeds, soy sauce, red pepper flakes (optional)