The 13 Best High-Protein, Low-Fat Foods, Recommended by Nutritionists

When we’re trying to be healthier, we must think about what we eat. One important thing is getting enough protein without eating too much fat. That’s where high-protein, low-fat foods come in – they’re like superheroes for your body! Whether you want to get stronger, lose weight, or just eat better, these foods can help. Let’s look at 13 of the best ones recommended by experts.

1. Low-fat Cottage Cheese

Low-fat Cottage Cheese

First up is low-fat cottage cheese. It’s a creamy and mild dairy treat that’s full of protein. You can use it in lots of ways – spread it on whole-grain toast, mix it into salads, or just eat it by itself for a quick and tasty snack.

2. Shrimps


Good news for seafood lovers! Shrimps are not just tasty; they’re also super healthy and low in calories. These little guys are packed with protein and low in fat, which is great if you’re trying to eat healthy. You can grill them, sauté them, or add them to stir-fries for a delicious and protein-packed meal.

3. Lean Chicken Breasts

Lean Chicken Breasts

When it comes to getting lean protein, chicken breasts are the top choice. They’re packed with protein but low in fat, making them a great option. Whether you grill them, bake them, or poach them, chicken breasts can fit into any meal in lots of tasty ways.

4. White Fish

White Fish

We’ve got another seafood choice for you: white fish, like cod or tilapia. These fish are not just low in fat; they’re also full of protein and important nutrients like omega-3 fatty acids. You can make tasty fish tacos, bake them with herbs and spices, or just grill them for a healthy meal.

5. Chickpeas


Plant-based protein sources, such as chickpeas, are a great find for both vegetarians and vegans. These legumes are not only packed with protein but also high in fiber, which keeps you feeling full and satisfied. You can blend them into hummus, add them to salads, or roast them for a crunchy snack.

6. Peas


Don’t overlook peas! These little green gems aren’t just tasty; they’re also loaded with protein and important vitamins. Whether they’re fresh or frozen, peas give a healthy boost to soups, stews, and salads.

7. Non-fat Greek Yogurt

Non-fat Greek Yogurt

Greek yogurt is a real nutrition star. It’s full of protein and probiotics, making it a creamy and satisfying snack. You can enjoy non-fat Greek yogurt on its own or use it in smoothies, sauces, and dips for an extra boost of goodness.

8. Black-eyed Peas

Black-eyed Peas

Black-eyed peas are a year-round nutritional powerhouse! These legumes are packed with protein, fiber, and various vitamins and minerals. Add them to soups, stews, or salads for a healthy and hearty meal.

9. Skim Milk

Skim Milk

Milk isn’t just for kids – it’s a great protein source for adults too! Skim milk, especially, is low in fat but high in protein, making it perfect for anyone wanting to increase their protein intake. You can drink it by itself, pour it over cereal, or use it in smoothies and shakes.

10. Eggs


Eggs are praised as nature’s perfect food, and rightfully so. They’re loaded with top-notch protein, vitamins, and minerals, all neatly packaged and budget-friendly. You can scramble them, boil them, or make a fluffy omelet for a protein-rich breakfast or snack.

11. Tuna


Tuna isn’t just for sandwiches – it’s a nutritional superstar in its own. Canned tuna is a convenient and budget-friendly source of protein, perfect for adding to salads, wraps, or pasta dishes. Just be sure to opt for water-packed varieties to keep the fat content low.

12. Quinoa


Quinoa might be a trendy superfood, but its nutritional perks are the real deal. This ancient grain is not only gluten-free but also rich in protein, making it a wise pick for boosting your protein intake. Use it as a base for salads, stir-fries, or grain bowls for a nutritious and fulfilling meal.

13. Turkey Breasts

Turkey Breasts

Finally, let’s not forget turkey breast – a lean and tasty protein option ideal for sandwiches, salads, and wraps. Whether you roast it, grill it, or slice it deli-style, turkey breast is a yummy and low-fat choice for nourishing your body well.

The bottom line is that incorporating high-protein, low-fat foods into your diet is a smart and delicious way to support your health and fitness goals. From lean meats and seafood to plant-based options like legumes and grains, there’s no shortage of nutritious choices to explore. So why wait? Start adding these 13 top picks into your meals today. Your body will thank you!