Discover 20 foods which are naturally low in calories and high in protein, plus some recipe inspiration…
Find out how much protein you need to build muscle, discover cheap high-protein meals, and check out all you need to know about diets in our diet hub.
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1. Cottage cheese
Made from pasteurised cow’s milk curds, cottage cheese is mild in flavour and super-versatile to use in cooking. It’s an excellent source of protein and as such it’s often popular with athletes to eat as part of a snack or in cooking. Cottage cheese is also packed with other nutrients, including calcium, B vitamins, phosphorus and selenium. If you’re calorie-counting, a low-fat version will contain the least calories. Enjoy as it is with salad and crackers, use in baking, or blend into smoothies for a high-protein hit.
Do something different with cottage cheese and try our healthy chunky vegetable soup with dumplings.
2. Greek yogurt
An excellent source of protein, Greek yogurt is also a good source of probiotics which may help with gut health. Thicker than regular yogurt and containing a higher amount of protein (sometimes double the amount), it can help you to feel fuller for longer. Choose low- or non-fat versions if you’re calorie-counting, though the fuller-fat version will help with satiety and may help to prevent mid-meal snacking. Enjoy with your favourite fresh or stewed fruit for a low-calorie, high-protein breakfast or dessert, or add a dollop to stews and soups for a chef’s touch.
Enjoy our porridge with blueberry compote made with Greek yogurt.
3. Beans
Black beans, kidney beans, cannellini beans and baked beans are all high in protein. They make a great plant-based protein choice for anyone following a dairy-free or vegan diet. Beans are also rich in fibre, aiding digestion and promoting good gut health. A versatile ingredient to keep in your storecupboard, use beans in stews, curries and salads.
Try our tomato, pepper & bean one pot, vegetable & bean chilli and tuna, asparagus & white bean salad
4. Chicken breast
Choose the skinless, white meat when it comes to chicken for the lowest calorie option. Healthier cooking methods such as grilling, baking and air frying will also help to keep the calories lower in this lean protein. Enjoy in salads, curries and stews.
Find recipe inspiration with chicken breasts in our Chinese chicken curry, lighter chicken tacos, chicken & pasta bake, and healthy BBQ chicken.
5. Turkey breast
Turkey is another excellent source of lean protein. Similar to chicken, choose the skinless, white meat and cook using one of the healthier cooking methods to provide the lowest calories. Enjoy in salads, sandwiches, stews, soups and pasta dishes.
Get inspired with these cheesy turkey nuggets with smoking chips for a healthy family meal.
6. White fish
White fish such as haddock and cod are typically lower in calories compared to oiler varieties like salmon, so will be good options if calorie counting is a particular focus for you. Oily fish varieties like salmon, mackerel and trout do however contain greater quantities of healthy fats like omega-3 so can also form part of a healthy diet.
Try our cod with olives & crispy pancetta, fish soup and harissa fish with bulgur salad for low-calorie, high-protein white fish dishes.
7. Tinned tuna
Popular in salads, sandwiches and pasta dishes, tinned tuna is ever-versatile and a useful lean protein to keep in your storecupboard. Choose tuna in water rather than in oil for the healthier, lower-calorie option.
Try our tuna, asparagus & white bean salad or tuna & sweetcorn fish cakes.
8. Lentils
From puy and red split, to green, brown and yellow varieties, lentils are a rich source of nutrition, packed with protein, fibre and numerous minerals. They are great for adding bulk to salads and sides, and make a useful plant protein for anyone following a dairy-free diet. For ease, you can buy cooked and ready-to-eat in a can or pouch.
Discover the health benefits of lentils, plus our low-calorie lentil recipes; spinach, sweet potato & lentil dhal and kitchari.
9. Tofu
Tofu, or bean curd, is derived from soya. It is made by curdling fresh soya milk and pressing it into a solid block. One of its numerous health benefits is that it’s a ‘complete’ protein, providing all nine of the essential amino acids that we need for growth, development and repair. This is significant because our body cannot make these amino acids and must obtain them from our diet. Tofu is also nutrient-dense, in that it provides lots of nutrients in useful amounts, relative to the amount of calories it provides. Enjoy in a variety of dishes, from stir-fries to pancakes.
Try our teriyaki tofu, super-green tofu curry or tofu steaks with chips.
10. Quinoa
Like tofu, quinoa also qualifies as a complete protein source, and is naturally gluten-free, so will be useful for anyone following plant-based and gluten-free diets. It comes in red, white and black varieties, and all of them cook in the same way. Use quinoa as a versatile base in salads, porridges, patties and more.
Discover the health benefits of quinoa, get inspired with this low-calorie bean & quinoa salad with orange, or try caponata-style aubergines with quinoa.
11. Prawns
High in protein – containing all nine amino acids – and low in fat and calories, prawns are a go-to protein to add to stir fries, pasta dishes and more. They are also a useful source of the B group of vitamins, including B12 and folate, plus some harder-to-get trace minerals, such as iodine, zinc and selenium.
Find out more about the health benefits of prawns, and try our prawn tagliatelle with courgettes, tamarind prawn curry and super healthy Singapore noodles.
12. Egg whites
Whole eggs – with the yolk included – are nutritionally rich and have one of the lowest energy-to-nutrient density ratios of any food. When you remove the nutrient-rich yolk from the egg, you are essentially left with the protein, which may help if you’re following a particularly high-protein, low-calorie diet. You can reuse the yolks in other recipes, or you can also find liquid egg whites or egg white powder.
Enjoy this healthy pepper, tomato & ham omelette which uses fewer yolks.
13. Squid
Squid is rich in protein, a good source of omega-3, and low in fat and calories. A healthy cooking method such as boiling, stewing or grilling will help to keep the calories lower. With a mild taste, it works well in sauces and spices. Enjoy in salads, in fish soup, seafood spaghetti, or tossed in herbs, lemon juice and olive oil.
Make our squid, prawn & chickpea nduja stew, slow-cooker puttanesca squid and barbecued squid salad.
14. Pork loin
Pork can be a good addition to a low-calorie, high-protein diet, but it’s important to choose lean cuts, such as pork tenderloin or pork loin chops, to minimise the calories. As with other meats, choose a healthy cooking method to help to reduce the overall calories in a meal.
Try our pork souvlaki and herbed pork fillet with roast vegetables for low-calorie, high-protein options.
15. Skimmed or semi-skimmed milk
Skimmed milk is lower in fat and calories than full-fat whole milk, and a little higher in calcium, however the removal of the fat also removes fat-soluble nutrients like vitamins A and E. Semi-skimmed options are also low enough in fat to be a ‘low-fat’ food, however that means they also have lower levels of the fat-soluble vitamins than whole milk. Both options can make a useful substitute if you’re following a low calorie diet – just be sure to get fat-soluble vitamins from other sources.
Read more about which milk is healthiest?
16. Edamame
Edamame beans are relatively higher in protein compared to other legumes. A soy protein, these green beans contain all nine essential amino acids, so could be particularly useful for those following a plant-based diet. Edamame also contain plenty of micronutrients, especially magnesium and vitamin C. Enjoy served simply in the pod sprinkled with sea salt, in stir-fries and salads.
Try our miso & ginger prawn noodle salad with edamame.
17. Green peas
Peas contain one of the richest sources of protein in the vegetable family. As well as being a good source of plant-based protein, they’re a good source of numerous vitamins and minerals too, including vitamins A, B6, C and K, plus folate, magnesium, thiamin and manganese. A versatile veg, add peas to casseroles, salads and curries. Frozen peas are particularly easy – they require minimal prep and you can add them to dishes straight from the freezer.
Try something different with peas with our tofu steaks with chips.
18. Chickpeas
Budget-friendly, nutritious and versatile, chickpeas have a well-earned place in this list. A legume packed with vitamins, minerals and fibre, they are an excellent plant protein source for anyone following a vegan or vegetarian diet. With a slightly nutty taste and bulky, grainy texture, they make an effective meat substitute in curries and casseroles.
See our guide on how to cook chickpeas, plus our popular smoky chickpeas on toast recipe and crispy roasted chickpeas to try as a snack.
19. Low-calorie protein powder
If you’re keen to up your protein intake and spare calories but find it difficult to eat protein-heavy foods each day, a low-calorie protein powder could be for you. Mix into a drink as per the packaging label, or try in recipes such as pancakes or smoothies for an extra protein hit.
Read our review of the best protein powders.
20. Spirulina
Protein is said to make up 65-70 per cent of the content of spirulina. Most of this protein comes from phycocyanin, a blue-green algae that gives spirulina its vibrant green pigment. While not in the same protein league of dairy foods or beans due to the fact that it’s difficult to consume high quantities of spirulina each day, a tablespoon does contain 20 calories and 4g of protein, so could play a part in boosting overall protein levels, particularly for anyone following a purely plant-based diet.
Check out the health benefits of spirulina and try spirulina in a green morning smoothie.
Read more…
The best sources of protein for vegetarians
What to eat for a workout
11 common weight-loss mistakes
Low-calorie recipes
What is a high-protein diet?
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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