Cutting calories doesn't mean saying goodbye to your favourite dinners. Every recipe here is under 500kcal per serving and gets at least 20% of its calories from protein, from creamy chicken pasta to fakeaway gyozas.
We've listed the calories, protein, carbs and fat for each one, plus how long it takes to make. 15 of the 23 have 30g of protein or more per serving, and 13 are ready in 30 minutes or less.
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Chicken dinners
Chicken is the most versatile dinner protein there is. Add a marinade or a creamy sauce and it's anything but boring.
1. Creamy peanut chicken noodles
A dinner so easy it'll make its way into your weekly rota. Creamy, nutty and on the table in half an hour.
Per serving: 473kcal | 40g protein | 52g carbs | 12g fat. Ready in 15 minutes.
Creamy Peanut Chicken Noodles
2. One-pan roast chicken dinner
A Sunday roast to rival your local, and it's almost as easy. Once the chopping's done, it all goes in the oven and 45 minutes later you're tucking in.
Per serving: 376kcal | 29g protein | 23g carbs | 19g fat. Ready in 1 hour.
One-Pan Roast Chicken Dinner
3. Salt and pepper chicken
A chip shop favourite, packed with flavour and not shy on veg. Cook double and stuff the leftovers into a wrap for lunch.
Per serving: 350kcal | 41g protein | 21g carbs | 12g fat. Ready in 20 minutes.
Salt & Pepper Chicken
4. Chicken gyros
Spiced chicken, salad, chips and a boatload of homemade tzatziki. Greek-inspired and hard to beat.
Per serving: 407kcal | 38g protein | 44g carbs | 7g fat.
5. Sticky teriyaki chicken rice bowl
Say goodbye to bland chicken and rice. A bit of teriyaki does wonders, and it's ready in 15 minutes.
Per serving: 472kcal | 41g protein | 47g carbs | 13g fat. Ready in 15 minutes.
6. Naked chicken burrito bowl
All the flavour of a burrito with fewer calories, and much easier to eat from a bowl.
Per serving: 378kcal | 30g protein | 35g carbs | 8g fat. Ready in 25 minutes.
7. One-pot creamy garlic chicken and rice
Over 45g of protein in one pot, with only one pan to wash. Winner winner chicken dinner.
Per serving: 387kcal | 46g protein | 33g carbs | 7g fat. Ready in 35 minutes.
8. Air fryer chicken skewers
Honey sriracha chicken skewers, made in the air fryer. They're about to become a weekly thing.
Per serving: 356kcal | 35g protein | 47g carbs | 4g fat. Ready in 30 minutes.
9. Peanut butter chicken curry
Creamy, filling and full of flavour. The only question is rice or naan?
Per serving: 398kcal | 28g protein | 19g carbs | 24g fat. Ready in 30 minutes.
Peanut Butter Chicken Curry
10. Creamy lemon and thyme chicken
A one-pan dish that's light enough for a midweek dinner and good enough for friends at the weekend.
Per serving: 227kcal | 21g protein | 5g carbs | 14g fat.
Creamy Lemon & Thyme Chicken
11. Marry me chicken pasta
Named because it's good enough for a proposal... though we can't promise an engagement.
Per serving: 460kcal | 36g protein | 52g carbs | 13g fat. Ready in 30 minutes.
Marry Me Chicken Pasta
12. One-pot chicken ramen
The fanciest instant noodles you'll ever eat, all made in one pot.
Per serving: 479kcal | 47g protein | 35g carbs | 11g fat. Ready in 20 minutes.
Easy One-Pot Chicken Ramen
13. High-protein popcorn chicken
A fakeaway favourite with a crunchy coating, ready in under half an hour.
Per serving: 335kcal | 49g protein | 21g carbs | 6g fat. Ready in 26 minutes.
High-Protein Popcorn Chicken
14. Crispy honey sriracha chicken tenders
Crunchy, sticky and spicy, with a honey sriracha glaze that's hard to stop eating.
Per serving: 335kcal | 40g protein | 37g carbs | 2g fat. Ready in 28 minutes.
Fish, beef, pork and more
From glazed salmon to a homemade lasagne, these prove a lighter dinner can still be hearty.
15. Sweet chilli glazed salmon
Salmon and rice with a sticky sweet chilli glaze. Leave time for the marinade.
Per serving: 483kcal | 30g protein | 54g carbs | 16g fat. Ready in 40 minutes.
Sweet Chilli Glazed Salmon
16. Air fryer pizza
Make any night pizza night. It's perfect for a lazy night on the sofa, or for a pizza-making night with friends.
Per serving: 404kcal | 24g protein | 70g carbs | 2g fat. Ready in 20 minutes.
Air Fryer Pizza 3 Ways
17. Chicken and chorizo paella
A taste of the Mediterranean wherever you are. Rich, filling and full of flavour.
Per serving: 477kcal | 28g protein | 47g carbs | 19g fat. Ready in 55 minutes.
18. Beef crunch wraps
For when the fast food cravings hit. Follow the recipe to a tee, or add extra chillies or guac.
Per serving: 467kcal | 32g protein | 37g carbs | 20g fat. Ready in 50 minutes.
19. Chorizo and bean stew
The ultimate rainy-day dinner. Serve it on a jacket potato, with rice or with a slice of sourdough.
Per serving: 257kcal | 14g protein | 18g carbs | 12g fat. Ready in 1 hour 10 minutes.
Chorizo & Bean Stew
20. Creamy sausage pasta
Big on taste and lighter than you would think. The secret is using quark instead of cream or soft cheese.
Per serving: 415kcal | 34g protein | 48g carbs | 6g fat. Ready in 25 minutes.
21. Simple high-protein lasagne
Homemade lasagne, built for a cosy night in and a big hit of protein.
Per serving: 447kcal | 55g protein | 35g carbs | 9g fat. Ready in 1 hour 5 minutes.
Simple High-Protein Lasagne
22. Air-fried pork gyozas
Level up your Friday night fakeaway with crispy pork gyozas from the air fryer.
Per serving: 300kcal | 24g protein | 24g carbs | 12g fat. Ready in 41 minutes.
Air-Fried Pork Gyozas
Vegan dinners
Most plant-based dinners in our recipe bank get less than 20% of their calories from protein, so only one makes this list. For more ideas, see our high-protein vegan meals.
23. Hearty one-pan vegan soup
One pan, completely vegan and properly filling.
Per serving: 318kcal | 16g protein | 55g carbs | 2g fat. Ready in 30 minutes.
Cooking for the week instead?
These recipes are made for dinner tonight, but plenty of them reheat well. If you'd rather batch cook on a Sunday, our low-calorie meal prep recipes and high-protein meal prep ideas are built for a week of lunchboxes, and our high-protein lunch ideas for work cover the middle of the day.
FAQs
What is a good low-calorie, high-protein dinner?
Chicken, fish and lean meat dishes are the easiest way to keep dinner low in calories and high in protein. Salt and pepper chicken (350kcal, 41g protein), high-protein popcorn chicken (335kcal, 49g protein) and one-pot creamy garlic chicken and rice (387kcal, 46g protein) are good places to start.
How many calories should a low-calorie dinner be?
It depends on your daily calorie target, which is different for everyone. Every dinner in this list is under 500kcal per serving, which leaves room for breakfast, lunch and snacks. Our guide to calculating a calorie deficit shows how to work out your own target.
What's the lowest-calorie dinner here?
The creamy lemon and thyme chicken is the lightest, at 227kcal per serving. The chorizo and bean stew (257kcal) and air-fried pork gyozas (300kcal) are next.
Which dinners have the most protein?
The simple high-protein lasagne has the most, with 55g of protein per serving, followed by the high-protein popcorn chicken (49g) and one-pot chicken ramen (47g).
Are there quick low-calorie dinners for weeknights?
Yes. The creamy peanut chicken noodles and sticky teriyaki chicken rice bowl take about 15 minutes, and the salt and pepper chicken, one-pot chicken ramen and air fryer pizza are ready in about 20 minutes.
Can I meal prep these dinners?
Many of them, such as the naked chicken burrito bowl, creamy sausage pasta and simple high-protein lasagne, keep well in the fridge. For recipes designed for batch cooking, see our low-calorie meal prep recipes.
Take home message
A low-calorie dinner can still be creamy, saucy and filling. With 23 recipes under 500kcal, from quick chicken dishes to a homemade lasagne, you've got weeks of dinners covered. Pick a few favourites, check the calories and protein against your goals, and add them to your weekly rotation.
Need a hand hitting your protein goal? Browse our protein range.
After finishing an internship with Myprotein, Emily returned to university to finish her degree in Business Management and Marketing, before coming back to work full-time with the team. Emily specialises in high-protein recipes, inspiring real-life stories and accessible health and fitness advice, and her work has been featured in The Supplement Magazine. When she’s not in the kitchen baking or cooking, she’s out exploring Manchester’s best food spots, or working up an appetite at the gym.
