Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Photographer: Caley Ellenburg, Food Stylist: Emily Nabors Hall, Prop Stylist: Claire Spollen.
If you’re trying to lose weight, it’s important to feel full and satisfied after a meal—rather than deprived or like you’re missing something. Luckily for you, these low-calorie meals are all high in protein, a nutrient that will help fill you up. Recipes like our Creamy Lemon Chicken Skillet with Spinach & Peas and our High-Protein White Bean Fajita Casserole are delicious ways to help you meet your nutrition goals.
01 of 30
Creamy Lemon Chicken Skillet with Spinach & Peas
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.
This creamy lemon chicken dish is a bright, one-skillet dinner that pairs tender chicken cutlets with a creamy brown rice mixture studded with spinach and sweet peas. Lemon zest and juice add fresh flavor, while a touch of goat cheese melts into the warm rice for richness and savory flavor.
02 of 30
Honey-Mustard Chicken & Broccoli Casserole
Credit: Photographer: Caley Ellenburg, Food Stylist: Emily Nabors Hall, Prop Stylist: Claire Spollen.
This comforting casserole combines tender chicken, whole-wheat pasta and broccoli in a creamy honey-mustard sauce. A sprinkle of toasted panko on top adds a crisp finish, making it a satisfying meal that’s perfect for busy weeknights.
03 of 30
High-Protein White Bean Fajita Casserole
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.
This white bean fajita casserole layers tender peppers and onions with creamy cannellini beans, corn tortillas and melty Cheddar-Jack for a satisfying dinner. A quick broil brings everything together, while avocado, cilantro and sour cream add fresh, cooling contrast.
04 of 30
Marry Me Chicken & Spinach Penne Skillet
Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley.
This easy “marry-me” dinner combines tender chicken, sun-dried tomatoes and whole-wheat pasta in a creamy, Parmesan-infused sauce. Fresh spinach and basil brighten the rich flavors, making this comforting meal weeknight-friendly yet special enough for company.
05 of 30
Million Dollar Chicken Casserole
Credit: Photographer: Stacy Allen, Food Stylist: Margaret Dickey, Prop Stylist: Josh Hoggle
This creamy chicken-and-rice casserole gets its flavor from a combination of Parmesan, cream cheese and savory bacon, balanced with plenty of tender spinach and sun-dried tomatoes. It’s a healthier spin on a classic creamy chicken casserole that still tastes like a million bucks!
06 of 30
Baked Lemon Boursin Pasta with Spring Vegetables
Credit: Photographer: Stacy Allen, Food Stylist: Margaret Dickey, Prop Stylist: Josh Hoggle.
This easy baked pasta combines creamy Boursin cheese, bright lemon and a mix of spring vegetables into a fresh and comforting dinner. Everything cooks in one dish, allowing the pasta to absorb all the flavors. It’s a simple, veggie-forward meal that’s perfect for spring.
07 of 30
High-Protein Dill Chicken Orzo
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spolle.
This one-pan dinner delivers on protein and flavor with tender chicken cutlets, whole-wheat orzo and wilted kale in a creamy, lemony herb sauce. Dill and scallions add fresh brightness, while a bold homemade spice blend brings the flavor.
08 of 30
High-Protein Chicken Wrap with Pesto
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
This high-protein chicken wrap is packed with fresh flavor and comes together in just 15 minutes. A quick vegan pesto made with basil, spinach and toasted nuts coats the chicken, adding bright herb flavor without cheese. Wrapped in whole-wheat tortillas with creamy avocado and fresh greens, these wraps make an easy lunch or light dinner.
09 of 30
Stuffed Sweet Potato with Ground Turkey & Avocado
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
These stuffed sweet potatoes make a satisfying, high-protein meal with minimal fuss. Tender roasted sweet potatoes are filled with savory ground turkey seasoned with cumin and oregano, then topped with creamy avocado and a dollop of yogurt. The combination of hearty, fresh and creamy flavors makes this an easy dinner that’s both comforting and balanced.
10 of 30
Sheet-Pan Roasted Salmon with Potatoes & Green Beans
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer.
This easy sheet-pan salmon dinner pairs roasted baby Yukon Gold potatoes with crisp-tender green beans for a simple all-in-one meal. A thyme and olive oil mixture infuses the salmon with bright flavor while finishing the vegetables with a light drizzle. With minimal prep and easy cleanup, it’s a satisfying option for busy weeknights.
11 of 30
Tuna & Veggie Grain Bowl
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimme.
This vibrant grain bowl combines nutty farro, roasted root vegetables and canned tuna for a balanced meal that’s both hearty and fresh. Roasting the beets, carrots and parsnips brings out their natural sweetness, while a quick lemony yogurt sauce adds brightness and creaminess.
12 of 30
High-Protein Ginger Chicken Soup
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer.
This warming ginger chicken soup is packed with lean protein and plenty of vegetables for a comforting yet nourishing meal. Fresh ginger and warm spices like cumin and coriander give the broth deep flavor, while potatoes and spinach make the soup hearty and satisfying.
13 of 30
High-Protein Chicken & Brown Rice Casserole
Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
This cozy chicken and brown rice casserole gets its creamy texture from a blended cashew sauce instead of cream. Sweet potatoes add subtle sweetness and extra fiber, while baby spinach brings color to the dish.
14 of 30
High-Protein, High-Fiber Chicken Soup
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen.
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
15 of 30
High-Protein Crispy Chicken & Rice Skillet Casserole
This crispy chicken and rice skillet casserole delivers bold flavor with minimal cleanup. Bone-in chicken thighs are seasoned with a warm blend of cumin, smoked paprika and turmeric, then seared until the skin is golden and crisp before finishing in the oven over a savory rice mixture with onion and bell pepper. A quick drizzle of spiced tahini adds a creamy, nutty finish that ties everything together.
16 of 30
Chopped Italian Chickpea Salad
Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.
This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.
17 of 30
Creamy Lemon-Parmesan Spinach & White Bean Casserole
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen.
This comforting casserole is creamy and satisfying, thanks to protein- and fiber-rich white beans, hearty quinoa and a silky Parmesan-spiked spinach sauce. Fresh lemon zest and juice brighten the dish, making it perfect for spring or anytime you want a cozy, fresh-baked meal.
18 of 30
Brothy Cacio e Pepe Beans
Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.
Inspired by the classic Roman pasta, this brothy bean dish delivers the bold flavors of cacio e pepe in a cozy, spoonable form. Cannellini beans simmer in peppery broth, then get finished with nutty pecorino and a drizzle of olive oil. Serve with toasted whole-wheat baguette slices for dipping.
19 of 30
Black Bean & Veggie Smash Burgers
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
These vegetarian black bean smash burgers feature a savory black bean patty spiced with chipotle chile, crisped to perfection and topped with melty Monterey Jack. A quick, tangy yogurt-based sauce ties it all together. It’s a satisfying plant-forward option that’s big on flavor and fiber.
20 of 30
Creamy Spinach & Artichoke Dip–Butter Bean Skillet
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
This hearty, one-skillet meal reimagines the flavors of classic spinach-artichoke dip in a weeknight-friendly dinner. Creamy butter beans provide plant-based fiber and protein, while artichokes and fresh spinach add brightness and texture.
21 of 30
Sheet-Pan Balsamic Salmon & Asparagus
Credit: Photographer: Ali Redmond.
This Sheet-Pan Balsamic Salmon & Asparagus is an easy, flavor-packed dinner that comes together quickly. Salmon, asparagus and red onion roast in a savory balsamic-soy glaze with garlic and Dijon for a perfect balance of tangy and rich. Finish with a squeeze of lemon for a bright, fresh touch.
22 of 30
Chicken Marsala Casserole
Credit: Photographer: Greg DuPree, Food Stylist: Margaret Dickey, Prop Stylist: Abby Armstrong.
The flavors of classic chicken Marsala come together in this easy, hearty dinner casserole. Tender, chopped chicken, nutty whole-wheat orzo and deeply browned mushrooms are all baked together in a silky Marsala sauce. Stirring halfway through baking ensures that everything cooks evenly.
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Creamy Garlic Chicken & Broccoli Skillet
Credit: Photographer: Alex Huang.
This creamy garlic chicken-and-broccoli skillet dinner comes together in just 20 minutes. Tender chicken cutlets are paired with crisp-tender broccoli in a light garlic cream sauce. A splash of white wine adds depth, while fresh parsley adds a pop of color and flavor.
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Cheesy Ground Beef & Rice Casserole
Credit: Photographer: Alex Huang.
This cheesy ground beef and rice casserole is a comforting one-skillet meal packed with bell peppers, onion and provolone. Ready in under an hour, it’s perfect for weeknights. Using microwavable brown rice helps cut down on prep time, making this a weeknight dinner winner.
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Chicken Piccata Soup
Credit: Photographer: Robby Lozano, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Josh Hoggle.
This Chicken Piccata Soup takes everything you love about the classic Italian dish and transforms it into a cozy, spoonable meal. Potatoes naturally thicken the broth for a creamy texture, while spinach adds freshness and color. It’s a comforting yet vibrant one-pot soup that’s perfect for weeknights.
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Cheesy French Onion Chickpeas
Credit: Photographer: Alex Huang.
These French onion chickpeas are a twist on classic French onion soup that adds chickpeas for an extra boost of fiber and protein. Slow-cooked onions and savory broth create a rich, comforting base, while melted Gruyère cheese and toasted whole-wheat baguette slices bring the iconic flavors home—no soup bowl required.
27 of 30
Garlic-Butter Pork Chops with Spinach
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
Tender, juicy garlic-butter pork chops are seared to golden perfection, then paired with bright lemony spinach in this easy one-pan dinner. The garlic-and-herb seasoning adds bold flavor, while a touch of lemon zest and juice gives the dish a fresh, vibrant finish. It’s ready in just 35 minutes, making it perfect for a weeknight meal.
28 of 30
One-Pot Chicken, Spinach & Sun-Dried Tomato Orzo
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This vibrant sun-dried tomato chicken-and-orzo recipe delivers a satisfying balance of protein, whole-grain pasta and vegetables in one skillet. Juicy chicken cutlets are seared until golden, then nestled into orzo simmered with savory sun-dried tomatoes, fresh spinach and crumbled feta. It’s an easy complete dinner with minimal cleanup.
29 of 30
Pizza Bean Skillet
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Abby Armstrong, Food Stylist: Ruth Skipworth.
This one-pan vegetarian dinner captures all the savory, cheesy flavors of pizza in a hearty skillet of beans and vegetables. It’s quick enough for a weeknight and perfect for scooping up with crusty bread or serving over whole grains for a more filling meal.
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Marry Me White Bean Soup with Kale
Credit: Photographer: Morgan Hunt Ward, Prop Stylist: Priscilla Montiel, Food Stylist: Chelsea Zimmer.
This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.
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