Eating high-protein and low-carb does not require hours in the kitchen. Here are 15 dishes you can put together in 15 minutes or less, each with a quick recipe and a pro tip.
1. Quick Tuna Protein Bowl
Canned tuna over leafy greens with cherry tomatoes, cucumber, and a light vinaigrette.
Recipe: Combine 1 can of drained tuna, 1 cup mixed greens, 1/2 cup halved cherry tomatoes, 1/4 cup diced cucumber, and 2 tbsp olive oil. Season with salt and pepper.
Pro Tip: Add a squeeze of lemon juice for extra freshness.
Full recipe: Quick Tuna Protein Bowl.
2. Venezuelan Reina Pepiada (Chicken and Avocado)
Shredded rotisserie chicken with ripe avocado, lime, and cilantro, served in lettuce wraps.
Recipe: Mix 1 cup shredded rotisserie chicken with 1 diced avocado, 2 tbsp mayonnaise, and the juice of half a lime. Season with salt and pepper. Serve in lettuce wraps.
Pro Tip: Sprinkle with chopped cilantro.
Full recipe: Venezuelan Reina Pepiada.
3. Speedy Egg Drop Soup
A warm broth with whisked eggs, green onions, and a touch of soy sauce.
Recipe: Bring 2 cups chicken broth to a boil. Slowly drizzle in 2 beaten eggs, stirring gently. Add 1/2 cup chopped green onions and season with soy sauce.
Pro Tip: A dash of sesame oil adds depth.
Full recipe: Speedy Egg Drop Soup.
4. Smoked Salmon and Avocado Plate
Smoked salmon with avocado, capers, and dill. No cooking at all.
Recipe: Arrange 3 oz smoked salmon and 1 sliced avocado on a plate. Drizzle with 1 tbsp olive oil and sprinkle with capers.
Pro Tip: Serve with a side of arugula tossed in lemon juice.
Full recipe: Smoked Salmon and Avocado Plate.
5. Ground Turkey and Veggie Skillet
Ground turkey sautéed with bell peppers, spinach, and your choice of spices.
Recipe: Sauté 1/2 lb ground turkey with 1 cup chopped bell peppers and 1 cup spinach until cooked. Season with garlic powder, salt, and pepper.
Pro Tip: Add a pinch of red pepper flakes for heat.
Full recipe: Ground Turkey and Veggie Skillet.
6. Microwave Egg and Veggie Mug
Beaten eggs and diced vegetables, scrambled in the microwave.
Recipe: In a microwave-safe mug, whisk 2 eggs with 2 tbsp diced bell peppers and 2 tbsp shredded cheese. Microwave for 1-2 minutes until set.
Pro Tip: Stir halfway through cooking for an even texture.
Full recipe: Microwave Egg and Veggie Mug.
7. Deli Turkey Roll-Ups
Deli turkey rolled around cream cheese and crunchy vegetables. No stove needed.
Recipe: Spread 1 tbsp cream cheese on a slice of deli turkey. Add a slice of cucumber and bell pepper, then roll up. Repeat with 3 more slices.
Pro Tip: Secure with toothpicks for easy handling.
Full recipe: Deli Turkey Roll-Ups.
8. Five-Minute Protein Smoothie
Protein powder, almond milk, spinach, and berries, blended in five minutes.
Recipe: Blend 1 scoop protein powder, 1 cup unsweetened almond milk, 1/2 cup frozen berries, and a handful of spinach until smooth.
Pro Tip: Add a tablespoon of chia seeds for extra fiber.
Full recipe: Five-Minute Protein Smoothie.
9. Seared Tuna with Sesame Crust
Tuna steak seared fast under a sesame seed coating.
Recipe: Coat a 4 oz tuna steak with sesame seeds. Sear in a hot pan with 1 tbsp oil for 1-2 minutes per side.
Pro Tip: Slice thinly and serve with soy sauce for dipping.
Full recipe: Seared Tuna with Sesame Crust.
10. Quick Shrimp Stir-Fry
Shrimp sautéed with garlic, ginger, and low-carb vegetables.
Recipe: Sauté 1 cup shrimp with 1 cup mixed vegetables in 1 tbsp olive oil until cooked. Season with garlic and soy sauce.
Pro Tip: Use pre-cooked shrimp to save time.
Full recipe: Quick Shrimp Stir-Fry.
11. Rotisserie Chicken Protein Plate
Pre-cooked rotisserie chicken with fresh vegetables and hummus. Assembly, not cooking.
Recipe: Serve 1 cup shredded rotisserie chicken with 1/2 cup sliced cucumbers, 1/2 cup cherry tomatoes, and 1/4 cup hummus.
Pro Tip: Sprinkle paprika on the hummus.
Full recipe: Rotisserie Chicken Protein Plate.
12. Spinach Tomato Frittata
A veggie-packed frittata with 23 grams of protein per serving.
Recipe: Whisk 3 eggs and pour into a hot, oiled skillet. Add 1/2 cup spinach and 1/4 cup diced tomatoes. Cook until the eggs are set.
Pro Tip: Finish under the broiler for a golden top.
Full recipe: Spinach Tomato Frittata.
13. Chicken Lettuce Wraps
Seasoned ground chicken wrapped in crisp lettuce leaves.
Recipe: Sauté 1/2 lb ground chicken with 1/2 cup diced onions. Season with soy sauce and ginger. Spoon into lettuce leaves.
Pro Tip: Top with chopped peanuts for crunch.
Full recipe: Chicken Lettuce Wraps.
14. Zucchini Pizza Bites
Zucchini slices topped with marinara and mozzarella, broiled until bubbly.
Recipe: Top zucchini slices with marinara sauce and mozzarella. Broil until the cheese melts.
Pro Tip: Add pepperoni slices for extra flavor.
Full recipe: Zucchini Pizza Bites.
15. Egg Roll in a Bowl
A deconstructed egg roll: ground meat, coleslaw mix, and savory seasonings, no wrapper.
Recipe: Sauté 1/2 lb ground pork with 2 cups coleslaw mix. Season with soy sauce and garlic.
Pro Tip: Drizzle with sriracha for heat.
Full recipe: Egg Roll in a Bowl.
Fifteen minutes is enough. Keep a few of these in rotation and a fast meal can still be high in protein and low in carbs.
More high-protein, low-carb lists:
My 7 favorite high-protein, low-carb recipes
Top 10 chicken high-protein, low-carb recipes
Top 10 beef high-protein, low-carb recipes
Top 10 pork high-protein, low-carb recipes