10 High Protein Low Carb Diet Recipes You Must Try. by Viola Neziri - Musely
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10 High Protein Low Carb Diet Recipes You Must Try.

posted in Food & Drink
04/08/2015
  • 1. Egg White Frittata:

    The eggs in the frittata give you more than 20gm of protein. Not only is it easy to make, but the egg white frittata can also be cooked for a large number of people.

    Ingredients:

    8 egg whites
    Spinach
    Half cup crumbled feta cheese
    ¼ chopped onion
    Black pepper
    Salt
    1 chopped green pepper
    1 chopped red pepper
    2 spoons olive oil.

  • Preparation:

    As you preheat the oven, add olive oil to a medium skillet on low heat.
    Sauté peppers and onions for 7 minutes until tender, then sprinkle with salt and pepper.
    Now pour egg whites into the mixture and cook for three minutes. Sprinkle spinach and feta on top.
    Keep uncovered skillet in oven and let it bake for about 10 minutes.
    Using a rubber spatula, loosen the frittata edges and invert onto a plate. Serve.

  • 2. Low-Carb Casserole:

    This is a variation to the typical casserole as it gives you at least 35gm of protein for just 6gm of carbs and 500 calories in a single serving.

    Ingredients:

    1lb breakfast sausage
    11 eggs
    2 cups chopped cauliflower
    1 chopped red bell pepper
    ¾ lb bacon
    1 spoon hot sauce
    1 cup cheddar cheese
    Garlic powder
    Salt and pepper.

  • Preparation:

    Cook sausage and bacon in a greased pan, in a preheated oven to a desired consistency. Crumble them into 1 inch pieces.
    Steam cauliflower until it’s tender for 5-8 minutes. Then sauté peppers, onions and other vegetables in skillet.
    Stir the vegetables together with sausage, bacon and seasonings.
    After spreading this mixture in the pan, pour beat up eggs in hot sauce.
    Top it up with cheese. Bake the casserole until the cheese has melted.

  • 3. Yogurt Cantaloupe Bowl:
    Nothing says health better than this protein rich, nutritious cantaloupe bowl. Greek yogurt is a great source of protein and this yogurt cantaloupe bowl has less than 150 calories for 20gm of protein

    Ingredients:

    Non-fat Greek yogurt
    Half cantaloupe
    1 spoon fresh blueberries
    1 spoon fresh raspberries
    1 spoon raw pepita seeds

  • Preparation:

    Take the half cantaloupe and scoop out all seeds from its center. Fill this space with the non-fat Greek yogurt.
    Add strawberries and raspberries to the top of the yogurt and sprinkle pepita seeds around them.
    Pick up a spoon and simply scoop bites out of the peel.

  • 4. Lemon Dill Chicken:

    Lemon Dill Chicken is highly flavorful but very low in calories. The chicken will comfortably take care of your protein needs.

    Ingredients:

    4 skinless, boneless chicken breasts
    ¼ cup chopped onions
    3 spoons divided extra-virgin olive oil
    3 cloves minced garlic
    Fresh chopped dill
    Flour
    1 cup chicken broth (reduced sodium)
    Salt, freshly ground pepper
    1 spoon lemon juice.

  • Preparation:
    Using salt and pepper,season chicken breasts on either side.Cook the chicken in 1½ teaspoon oil in a large skillet for 3 minutes until browned.Place chicken on a plate and enclose in a foil.Add remaining oil to pan,reduce heat and cool garlic and onion while stirring for 1 minute.Add 1 tablespoon dill,lemon juice,flour and broth to pan.Cook for 3 minutes until the mixture thickens.Now return chicken to pan and allow to it simmer for 5 minutes until chicken is cooked through.Place chicken on a different platter.Garnish sauce with salt,pepper and now spoon it over the chicken.

  • 5. Tofu Scramble:
    This is one dish that can be saved for eating whenever you feel like it.

    Ingredients:

    2 blocks firm tofu
    1 small chopped onion
    2 spoons grape seed oil
    1 finely chopped red bell pepper
    1 finely chopped green bell pepper
    Cumin,
    Coriander
    Turmeric
    1 can rinsed black beans
    Freshly ground pepper, salt
    1 can rinsed black beans
    5 warmed whole wheat tortillas
    Sliced scallions
    grated cheddar
    chopped avocado
    salsa.

  • Preparation:

    Line a plate with several paper towels and place tofu. Smash the tofu using a potato masher.
    Over medium heat, add peppers and onions into heated oil in a large skillet.
    Cook until softened. Add cumin and coriander, stir until fragrant.
    Now add tofu, beans and turmeric while stirring often. Cook for 3 minutes until heated through and then season with salt and pepper.
    Serve the scrambled tortillas with garnishing.

  • 6. Grilled Salmon:

    Salmon is a good source of healthy fats along with many proteins with very little calories.

    Ingredients:

    4 fillets wild salmon
    ¼ cup reduced sodium soy sauce
    ¼ sake
    ¼ mirrin
    Fresh chopped ginger
    Chopped scallions
    Sugar
    Thinly sliced lemon.

  • Preparation:

    Soak a grilling plank for 4 hours in water.
    Meanwhile, take a saucepan and boil ginger, scallions, mirin, sake, sugar and soy sauce. Let cool.
    In a shallow dish, pour marinade over salmon. With lemon slices on top, let it marinate in refrigerator for 30 minutes.
    Now, place soaked plank over direct heat of preheated grill.
    Place salmon on hot plank, along with lemon slices on top. Close lid and cook until 15 minutes.

  • 7. Protein Pancakes:

    These are a great way to save time while allowing you to pack in the protein.

    Ingredients:

    4 egg whites
    Half cup low-fat cottage cheese
    Half cup rolled oats
    Pure vanilla extract
    Little baking powder.

  • Preparation:

    Mix the egg whites, cottage cheese, vanilla extract, oats and baking powder.
    On a preheated griddle, cook the mixture on a medium-low heat.
    Let it cook until the mix bubbles.
    Flip the pancake and cook for another minute.
    Serve the pancakes topped with a sliced banana or fresh berries.

  • 8. Tuna Panini:

    For its share of protein, a tuna sandwich is amazingly low in calories and carbohydrates. You can have an added bonus of omega-3s and fiber.

    Ingredients:

    2 cans drained light tuna
    1 chopped tomato
    2 spoons minced red onion
    2 spoons marinated, chopped artichoke hearts
    Little crumbled feta cheese
    1 spoon chopped olives
    Lemon juice
    Chopped capers
    Canola oil
    Bread slices.

  • Preparation:

    Flake tuna into a medium bowl. Add onion, tomato, feta, olives, artichokes, lemon juice, capers and pepper. Mix.
    Use the tuna mixture to spread over 4 slices of bread.
    Heat canola oil in a non-stick skillet. Place two Panini in pan and medium skillet on its top. Cook until golden on one side and then flip Panini.

  • 9. Cottage Cheese Fruit Bowl:

    Cottage Cheese is a rich source of protein and is a perfect choice to have for a snack on the go.

    Ingredients:

    1 cup low-fat cottage cheese
    Slivered almonds
    Dried cranberries
    Half cup canned peaches.

  • Preparation:

    In a bowl, mix cheese, nuts, dried cranberries and peaches.
    Serve with a spoon.

  • 10. Protein Milkshake:

    What’s a protein diet without a protein shake? This homemade shake is ideal for complementing a high protein low carb diet.

    Ingredients:

    Low-fat milk
    Chopped banana
    Low-fat yogurt
    Peanut butter
    Frozen berries
    Protein powder.

  • Preparation:

    Pour milk into a blender and add half cup of yogurt.
    Add a cup of frozen berries of mixed varieties such as strawberries and blueberries.
    Add half chopped banana and blend.
    Using such recipes, you can surely shed those calories. Do you know any more high protein low carb recipes? Share with us in the comments box below.

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