18 Low-Calorie High-Protein Recipes with 5 Ingredients or Less
Five ingredients. That’s it. No elaborate pantry raids, no trips to specialty stores, and definitely no recipes that need seventeen steps and a culinary degree to execute. Just simple, high-protein meals that require minimal ingredients and even less brain power.
I discovered the beauty of five-ingredient cooking when I got tired of complicated recipes that left me with half-used jars of mystery spices taking up cabinet space. Turns out, you don’t need a laundry list of ingredients to make food that’s both satisfying and nutritious. These 18 recipes prove that simplicity and protein can absolutely coexist.
Why Five Ingredients Actually Work
Limiting ingredients forces you to focus on quality over quantity. When you’re working with fewer components, each one matters more. You can’t hide mediocre chicken breast behind fifteen spices—you need good chicken and smart seasoning.
Simple ingredient cooking also tends to preserve more nutrients. According to research published in Healthline’s nutrition analysis, shorter cooking times with fewer ingredients generally retain more vitamins and minerals. Complex recipes with multiple cooking stages can degrade heat-sensitive vitamins like C and B-complex.
Plus, let’s be honest—the fewer ingredients you need, the less likely you are to bail on making dinner and order pizza instead.
The Five-Ingredient Philosophy
I’m not counting salt, pepper, or water as ingredients here. Those are kitchen staples, not recipe components. I’m also not counting optional garnishes. If a recipe lists cilantro as optional, it doesn’t count toward your five.
The key to making five-ingredient recipes work is choosing ingredients that do double duty. Greek yogurt adds protein AND creaminess. Salsa provides flavor AND moisture. Eggs bind while also contributing serious protein. You get the idea.
Stock your kitchen with these airtight storage containers for keeping pantry staples organized. When you can actually see what you have, you’re less likely to buy duplicates.
Essential Tools for Simple Cooking
You don’t need a ton of gadgets, but a few quality tools make five-ingredient cooking even easier. A good chef’s knife is non-negotiable—it makes prep faster and safer. I also keep this instant-read thermometer handy to avoid overcooking proteins.
For mixing and storing, grab these glass mixing bowls with lids. You can prep ingredients, mix everything together, and store leftovers all in the same container. Less dishwashing, more eating.
A cast iron skillet is incredibly versatile for searing, sautéing, and even baking. It conducts heat evenly and goes from stovetop to oven without issue.
Chicken Recipes That Keep It Simple
1. Garlic Herb Chicken
Chicken breasts, olive oil, garlic, fresh herbs, and lemon. Season the chicken, sear it in olive oil with garlic, finish with lemon and herbs. About 35 grams of protein and 240 calories per serving.
Use whatever fresh herbs you have—thyme, rosemary, or parsley all work. The garlic and lemon do most of the heavy lifting flavor-wise. Get Full Recipe
2. Honey Mustard Chicken
Chicken thighs, Dijon mustard, honey, garlic powder, and olive oil. Mix the honey and mustard, coat the chicken, and bake at 400°F for 30 minutes. About 32 grams of protein and 290 calories.
Chicken thighs stay juicier than breasts and have way more flavor. The honey caramelizes during baking and creates a glaze.
3. Salsa Chicken
Chicken breasts, salsa, lime juice, cumin, and cilantro. Put everything in a pan, cover, and simmer for 25 minutes. Shred and serve. About 33 grams of protein and 180 calories per serving.
The salsa provides all the flavor you need—tomatoes, onions, peppers, and spices in one jar. This might be the easiest high-protein meal I make.
4. Balsamic Chicken
Chicken breasts, balsamic vinegar, garlic, olive oil, and Italian seasoning. Marinate for 15 minutes, then grill or pan-sear. About 34 grams of protein and 250 calories.
The balsamic reduces into a tangy glaze as the chicken cooks. Pairs perfectly with these roasted vegetable ideas or a simple mixed green salad.
5. Greek Chicken
Chicken thighs, lemon, oregano, garlic, and olive oil. Season aggressively, roast at 425°F for 35 minutes. About 31 grams of protein and 280 calories per serving.
This is the chicken you want for meal prep bowls or protein-packed salads. It tastes even better the next day after the flavors meld.
Ground Meat Wins
6. Turkey Taco Meat
Ground turkey, taco seasoning, onion, garlic, and chicken broth. Brown the turkey with aromatics, add seasoning and broth, simmer until thickened. About 28 grams of protein and 220 calories per serving.
Use this for tacos, burrito bowls, or over salad. Make a big batch and use it four different ways throughout the week.
7. Asian Beef Lettuce Wraps
Ground beef (93/7), soy sauce, ginger, garlic, and green onions. Cook the beef, add seasonings, serve in lettuce cups. About 30 grams of protein and 260 calories.
Butter lettuce works best for wraps—it’s sturdy enough to hold the filling without tearing. Romaine works in a pinch.
8. Italian Meatballs
Ground turkey or beef, egg, Parmesan, Italian seasoning, and garlic powder. Mix, roll into balls, bake at 400°F for 20 minutes. About 25 grams of protein per serving and 240 calories.
FYI, using this small cookie scoop keeps your meatballs uniform in size so they cook evenly. No more some-are-raw-some-are-charred disasters.
9. Beef and Broccoli
Flank steak, broccoli, soy sauce, garlic, and sesame oil. Slice the beef thin, stir-fry with broccoli, season at the end. About 33 grams of protein and 290 calories per serving.
The key is cutting the beef against the grain. It makes even tougher cuts tender and easy to chew.
If you’re into simple stir-fries, check out these quick weeknight dinners or explore this protein-packed meal prep guide for more variety.
Seafood Simplicity
10. Lemon Garlic Shrimp
Shrimp, olive oil, garlic, lemon, and parsley. Sauté shrimp in olive oil with garlic for 3 minutes, finish with lemon and parsley. About 26 grams of protein and 180 calories.
Shrimp cooks insanely fast. Don’t walk away or you’ll end up with rubber bands instead of tender seafood.
11. Pan-Seared Salmon
Salmon fillets, olive oil, lemon, garlic, and dill. Season the salmon, sear skin-side down for 4 minutes, flip for 2 minutes. About 34 grams of protein and 320 calories per serving.
Wild-caught salmon has better texture and flavor than farmed, IMO. Use this fish spatula to flip delicate fillets without them falling apart.
12. Tuna Salad
Canned tuna, Greek yogurt, Dijon mustard, celery, and lemon juice. Mix everything together, serve in lettuce cups or on whole grain bread. About 28 grams of protein and 200 calories.
Greek yogurt replaces mayo and adds extra protein. You honestly can’t tell the difference once everything’s mixed.
13. Cajun Blackened Cod
Cod fillets, Cajun seasoning, butter, lemon, and garlic. Season the cod generously, sear in butter for 3 minutes per side. About 27 grams of protein and 220 calories.
Blackening creates a flavorful crust without any breading. The butter helps the spices stick and prevents sticking to the pan.
Egg-Based Protein Bombs
14. Vegetable Frittata
Eggs, milk, cheese, mixed vegetables, and salt. Whisk eggs with milk and cheese, add vegetables, bake at 375°F for 25 minutes. About 18 grams of protein and 240 calories per serving.
Use whatever vegetables need to be used up. Spinach, peppers, mushrooms, and onions all work beautifully. This is my go-to for easy breakfast meal prep or quick lunch ideas.
15. Egg Salad
Hard-boiled eggs, Greek yogurt, Dijon mustard, chives, and salt. Chop eggs, mix with other ingredients. About 12 grams of protein and 160 calories per serving.
Make a batch on Sunday and you have protein-packed snacks ready all week. Serve on cucumber slices or whole grain crackers for a complete snack.
16. Spanish Tortilla
Eggs, potatoes, onion, olive oil, and salt. Thinly slice potatoes and onion, cook in olive oil until tender, add beaten eggs, cook until set. About 14 grams of protein and 280 calories per serving.
This is basically a potato and egg cake. It’s delicious warm or at room temperature and travels well for lunches.
Plant-Based Protein Options
17. Black Bean Burgers
Black beans, egg, breadcrumbs, onion, and cumin. Mash beans, mix with other ingredients, form patties, cook in a skillet for 4 minutes per side. About 15 grams of protein and 220 calories.
These actually hold together if you mash the beans enough. Don’t skip that step or you’ll have sad bean crumbles instead of burgers.
18. Tofu Scramble
Extra-firm tofu, turmeric, nutritional yeast, garlic powder, and olive oil. Crumble tofu, sauté with seasonings for 5-7 minutes. About 18 grams of protein and 180 calories per serving.
Press the tofu first using this tofu press to remove excess moisture. The turmeric gives it that yellow scrambled egg color.
For more plant-based options, explore these vegetarian protein recipes or check out this vegan meal prep collection for complete weekly plans.
Seasoning Smart with Limited Ingredients
When you’re working with just five ingredients, seasoning becomes crucial. Don’t be afraid to use generous amounts of garlic, herbs, and spices. They’re calorie-free flavor bombs that make simple ingredients taste complex.
Salt enhances everything. Use this flaky sea salt as a finishing salt—it adds texture and a burst of clean saltiness that regular table salt can’t match. Black pepper adds heat and depth. Freshly cracked pepper tastes significantly better than pre-ground.
Acid brightens dishes and cuts through richness. Keep lemon juice, lime juice, and vinegar on hand. A squeeze at the end transforms boring food into something you’ll actually want to eat.
Meal Prep Strategy for Simple Recipes
I cook 3-4 of these recipes every week. Simple recipes are perfect for meal prep because they’re easy to batch-cook and scale up. Double or triple the recipes and portion everything into these compartmented containers.
Most of these recipes keep well for 4-5 days in the fridge. Seafood is the exception—eat that within 2-3 days. Freeze anything you’re eating after day five.
Let everything cool completely before sealing containers. Hot food creates condensation that makes everything soggy and reduces shelf life.
Shopping Strategy
Keep a running grocery list organized by protein type, vegetables, and pantry staples. I use this magnetic notepad on my fridge to write down items as I run out. No more forgetting crucial ingredients mid-recipe.
Buy proteins in bulk when they’re on sale and freeze them. Chicken breasts, ground meat, and salmon all freeze beautifully for 3-4 months. Portion them before freezing so you can thaw exactly what you need.
Frozen vegetables are your friend. They’re pre-washed, pre-chopped, and often more nutritious than fresh produce that’s been sitting in your fridge for a week. Keep bags of broccoli, spinach, and mixed vegetables in your freezer.
Time-Saving Techniques
Prep ingredients on Sunday for the whole week. Chop onions and garlic, portion proteins, wash vegetables. Store everything in these prep containers so you can grab and go during the week.
Use the right pan for the job. Proteins need a hot pan to develop a good sear. If your pan isn’t hot enough, everything steams instead of browns and you lose flavor.
Clean as you go. Waiting until after dinner means crusty pans and twice the work. Rinse bowls and pans while food cooks and cleanup becomes effortless.
Common Mistakes to Avoid
Under-seasoning is the biggest mistake with simple recipes. Taste as you cook and adjust. More salt, more acid, more heat—whatever the dish needs.
Overcrowding the pan creates steam instead of browning. Cook proteins in batches if necessary. Proper browning develops flavor through the Maillard reaction—that chemical process that makes food taste incredible.
Not letting meat rest after cooking. Cutting into chicken or steak immediately releases all the juices onto your cutting board. Let it rest for 5 minutes and the juices redistribute throughout the meat.
Related Recipes You’ll Love
Looking for more simple, high-protein meal ideas? Here are some recipes that follow the same minimalist philosophy:
More Simple Meals:
- One-pan protein dinners
- Sheet pan recipes with minimal ingredients
Quick Protein Ideas:
- 15-minute high-protein meals
- No-cook protein recipes
Complete Meal Plans:
- Weekly meal prep for beginners
- Budget-friendly protein meals
Final Thoughts
Five ingredients isn’t a limitation—it’s freedom. Freedom from complicated recipes, expensive grocery trips, and kitchen chaos. These 18 recipes prove you can eat well, hit your protein goals, and keep your sanity intact.
Start with 2-3 recipes that use proteins you already like. Get comfortable with the basic techniques before you start experimenting. Once you see how easy simple cooking can be, you’ll wonder why you ever bothered with those 47-ingredient recipes that required three specialty stores and a mortgage payment.
And hey, if your first attempt isn’t perfect, welcome to cooking. Even with five ingredients, things can go sideways. But the beauty of simple recipes is there’s less to mess up, and when something does go wrong, you know exactly which ingredient to adjust next time. Now go make some ridiculously simple protein-packed meals.
