The 8 Best High-Protein, Low-Fat Foods, Recommended by Dietitians

1. Low-Fat Cottage Cheese

Cottage cheese is rich and creamy without saturated fat. I like it on its own with fruit and nuts, on toast or a whole grain English muffin, in smoothies or pancake batter, and scrambled into fluffy eggs.

2. Shrimp

Enright recommends shrimp cocktail, stir-fries, and sheet-pan dinners. She keeps it in the freezer since it thaws in 15 minutes and can be added to any meal.

3. Pork Tenderloin

Did you know pork tenderloin is lean like skinless, boneless chicken breast? asks Enright. Weeknight pork tenderloin is simple. Grill, slow cook, or fill it for a delicious low-fat supper.

4. Skinless, Boneless Chicken Breast

Most kitchens have skinless, boneless chicken breast, which is flexible and low in fat. It adds flavor to pasta and salads and is the primary protein in a delicious marsala meal. Make a huge batch for weeklong leftovers.

5. Chickpeas

Chickpeas are a great plant-based protein that is accessible and affordable, says Alyssa Smolen, M.S., RDN CDN. A plant-based chickpea salad sandwich is her favorite way to utilize this modest pulse.

6. White Flaky Fish

White flaky fish, such as tilapia or mahi mahi, is very low in fat and may be used in a variety of ways. It gets ready in a short amount of time and is an excellent source of protein for a robust tomato soup or fish tacos.

7. Peas

Peas are a strong legume that can be cooked or frozen. They are slightly sweet and starchy. These beans are a great source of plant-based energy and look great in simple pea soup.

8. Nonfat Greek Yogurt

Greek yogurt without fat is made from skim milk, but it's still thick, smooth, and full of protein. Getting extra protein during the day is easy. Just add nonfat Greek yogurt to your shake, oatmeal in the morning.