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14 High-Protein Low-Carb Meal Ideas for Weight-Watchers

These high-protein low-carb dinner ideas are all about keeping you satisfied and energized. If you’re on the hunt for meal ideas that pack a protein punch without loading up on carbs, you’ve come to the right place.

Whether you’re trying to build muscle mass, manage your weight, or just keep your energy levels steady, getting that perfect balance of flavor and nutrition in every meal is key.

From the smoky satisfaction of a Vegan BLT with Tempeh Bacon to the zesty allure of a Vegan Thai Basil Stir Fry, our recipes are thoughtfully designed to maximize your protein intake while minimizing carbs.

With these meals, you’re not just enjoying a delicious dinner; you’re taking a step towards a healthier lifestyle with every bite.

1. Vegan BLT with Tempeh Bacon

Protein: 20g/ Carbs: 38g 

vegan BLT with chips

Who knew that a hearty, protein-rich BLT could be vegan? This innovative take on the classic sandwich features smoky tempeh bacon, crisp lettuce, and ripe tomatoes, all nestled between toasted bread that’s just crunchy enough.

Served with low-carb burger buns and with a generous 20g of protein per serving, this sandwich is not just about taste; it’s a muscle-friendly option for lunch or dinner.

And with only 38g of carbs, it’s a low-carb meal and guilt-free pleasure for those on a low-carb diet. The tempeh, high in protein and fiber, offers a satisfying crunch that will keep you full and energized.

2. Low Carb Vegan Thai Basil Stir Fry

Protein: 20g/Carbs: 21g

Vegan_Thai_Basil_Stir-fry_Pad_Kra_Pao

Bring the aromatic flavors of Thailand to your weeknight dinner with this vegan Thai Basil Stir Fry.

A savory blend of fresh herbs and vegetables, tossed with protein-packed tofu, makes for a meal that’s both nourishing and low in carbs, tallying up to just 21g.

Each forkful is a trip to the streets of Bangkok, with 20g of protein per serving ensuring you’re getting your essential nutrients without compromising on a high-protein low-carb recipe that’s super easy to make.

3. Asian Marinated Tofu

 ✅ Protein: 17g/Carbs: 26g

pick up a piece of tofu by chopstickst

With 17g of protein and only 26g of carbs per serving, this high-protein dish is perfect for those who are watching their carb intake but still crave something deliciously savory. 

The tofu soaks up the flavors of the marinade, delivering a meal that’s as nutritious as it is flavorful, making it an ideal option for a healthy lunch or a satisfying dinner tonight.

4. Vegan Quiche with Tofu and Chickpea Flour

Protein: 15g/Carbs: 3g

This crustless quiche is a marvel of modern meal prep, offering a mouthwatering combination of tender asparagus and earthy mushrooms.

With a substantial 15g of protein and a mere 3g of carbs, this dish is a dream come true for followers of low-carb diets.

It’s a one-pot wonder that’s not only high in protein but also rich in healthy fats, helping you stay on track with your nutritional goals while indulging in a bit of comfort food.

5. Vegan Spinach Mushroom Tart

Protein: 16g/Carbs: 5g

Envision a dish with extra protein that looks as impressive as it tastes – that’s your Vegan Spinach Mushroom Tart. Each slice delivers a protein punch of 16g with only 5g of carbs, making it a fantastic choice for a low-calorie, high-protein meal.

The crunchy, green spinach and savory mushrooms create a harmonious blend that can serve as a deliciously nutritious centerpiece for your next dinner party.

6. Crustless Spinach Pie Dinner

Protein: 15g/Carbs: 3g

This pie is a celebration of simplicity and flavor. With 15g of protein per serving and only 3g of carbs, it’s a meal that’s as kind to your waistline as it is to your palate.

The rich, creamy texture of the pie, coupled with the nutritional powerhouse of spinach, and thanks to its high-protein content. You can simply swap out the regular cheese with vegan feta and cheese.

7. Quinoa Stuffed Portobello Mushrooms

Protein: 16.6g/Carbs: 7.4g

 A dish that’s as visually appealing as it is nutritionally balanced, these quinoa-stuffed Portobello Mushrooms pack a hearty 16.6g of protein and only 7.4g of carbs.

Quinoa, a complete protein source, fills the tender portobello caps with not just protein but also a delightful crunch.

These mushrooms are perfect for a weeknight dinner or as part of your weekly meal prep, offering a taste that will have your taste buds dancing.

8. High Protein Stuffed Peppers

Protein: 22g/Carbs: 7g

Colorful bell peppers stuffed with a blend of grains and veggies, these beauties boast 22g of protein and just 7g of carbs per serving.

They are a testament to how vegetarian meals can be both high in protein and incredibly flavorful.

Perfect for a weeknight dinner, these stuffed peppers are a feast for the eyes and the stomach, with the added bonus of being low-carb and brimming with nutrients.

9. Low-carb Dinner Chocolate Smoothie Bowl

Protein: 25g/Carbs: 7g

For those mornings when you need a quick yet indulgent start, or perhaps for an after-workout boost, this Low Carb Chocolate Smoothie Bowl hits the spot perfectly.

With a whopping 25g of protein and only 7g of carbs, it’s a powerhouse of nutrition. 

This smoothie bowl is not only a treat to your taste buds but also dairy-free and sugar-free while ensuring you stay full and focused throughout your day.

10. Vegan Keto Coconut Curry 

Protein: 18g/Carbs: 10g

In Vegan Keto Coconut Curry, every bite is a blend of coconut creaminess and the aromatic zest of curry spices. This dish is a testament to how vegan meals can be both low in carbs, at just 10g, and high in protein, offering 18g per serving.

The coconut milk base provides healthy fats, while the curry is packed with nutrient-dense vegetables like baby spinach, carrot, and zucchini, making it not just a meal but a nourishing experience for your body, supporting muscle growth and minimizing the risk of chronic diseases.

11. Tomato Basil Salad with Chickpeas

Protein: 11g
Carbs: 34g

Simplicity meets elegance in this Tomato Basil Salad, a refreshing dish that boasts 18.5g of protein and a mere 3g of carbs.

Juicy tomatoes, aromatic basil, and a generous sprinkle of red onion and clove garlic come together in a salad that’s as nutritious as it is colorful. 

Drizzle with a dressing of balsamic vinegar, and you’ve got a salad recipe that’s sure to become a staple in your low-carb, high-protein meal repertoire.

12. Vegan Eggplant Lasagna Stacks

Protein: 8.5g/Carbs: 38.7g

These Vegan Eggplant Lasagna Stacks are a creative twist on the traditional, offering all the comforting flavors without the carb overload.

With 21g of protein and 13g of carbs per serving, they are an excellent choice for a hearty dinner that’s still health-conscious.

Layers of tender eggplant, robust marinara sauce, and white miso come together for a mouthwatering dish that promises to satisfy your cravings for something savory and indulgent, while still being a powerhouse of nutrition.

13. Low-Carb Zucchini Casserole

✅ Protein: 13g/Carbs: 23g

Cozy up with a dish that’s comfort food at its best: the Zucchini Casserole. This dish features a modest 8.3g of carbs and a solid 15.4g of protein, making it a perfect dinner tonight option for those on a low-carb journey.

The casserole is packed with medium slices of thin zucchini noodles, creating a texture that’s both tender and satisfying. Thus, this dish is indeed a protein-rich meal that’s sure to keep you feeling full and nourished.

14. High-protein Spicy Vegan Salami

✅ Protein: 16g/Carbs: 6g

Spice up your meal prep with this Spicy Vegan Salami, an innovative way to enjoy a high-protein snack.

With 15g of protein and just 5g of carbohydrates, this fiery delight is crafted from vital wheat gluten, fennel seeds, tomato paste, seasoned with sea salt, dried oregano, parsley, and other spices that pack a punch. 

Whether you’re wrapping it in a crunchy lettuce leaf or adding slices to your avocado toast, this vegan salami is a fantastic way to add some heat to your meals while keeping your protein intake up and carbs down.

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