25 High Protein Dinners (30g and Up!)
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If you're on the hunt for quick, high-protein dinners that don't sacrifice flavor, you've come to the right place! This list of 25 high-protein meals is packed with options that are perfect for busy weeknights or meal prepping for the week ahead.
Table of Contents
Whether you're looking for hearty chicken dishes, fresh fish, or even plant-based options, we've got something for everyone. These meals are designed to be easy to make, using simple ingredients that come together with minimal effort.
Best of all, each recipe packs a protein punch to keep you satisfied and energized. So, if you're tired of the same old meals and want some fresh, protein-rich ideas, keep reading. These recipes are your new weeknight heroes!
Before You Get Started
Folow these tips to make it extra easy to get a high protein dinner on the table.
- Have Your Protein Prepped and Ready: Most meals rely on lean proteins like chicken breasts, ground turkey, salmon, or shrimp. If you're using frozen meat or seafood, ensure it’s fully thawed. Check that you have items like lentils, quinoa, or vegan meat alternatives on hand for plant-based options.
- Stock Up on Basic Ingredients: You’ll need staples like olive oil, garlic, soy sauce, canned tomatoes, taco seasoning, and broth. Many recipes also call for grains like brown rice, quinoa, or couscous, so make sure your pantry is stocked.
- Chop Those Veggies in Advance: Recipes like the Teriyaki Chicken Bowls and Blackened Shrimp Bowls call for various fresh veggies—bell peppers, onions, cucumbers, or tomatoes. Washing and chopping these ahead of time will speed up your cooking and make weeknights smoother.
- Have the Right Kitchen Tools Nearby: These meals often use sheet pans, large skillets, or a slow cooker. Double-check that yours are clean and ready to go. A good meat thermometer is also helpful for dishes like steak or pork chops to ensure everything is cooked right.
- Plan for Leftovers or Meal Prep: Many high-protein dinners make great leftovers. Have containers ready if you want to portion out meals for lunch the next day or prep a few dinners beforehand.
One-Pan and Sheet Pan Wonders
Quick cleanup, big flavor. These recipes are perfect for weeknights when you want less mess and more ease.
Sheet Pan Caprese Chicken
377 CAL 35 MIN
If you love simple, flavorful dinners, this sheet pan caprese chicken is a total winner. With juicy chicken breasts topped with melty mozzarella, fresh tomatoes, and basil, all roasted together on a sheet pan, it's practically effortless. Perfect for busy nights when you need a healthy, satisfying meal without the fuss.
Sheet Pan Fajita Pork Chops with Roasted Potatoes
421 CAL 45 MIN
These Sheet Pan Fajita Pork Chops with Roasted Potatoes are a total weeknight winner! You get juicy pork chops seasoned with zesty fajita spices, roasted alongside crispy potatoes, for an easy, one-pan dinner. It's flavorful, low-effort, and perfect for busy nights when you need something delicious fast.
Sheet Pan Rosemary Steak and Sweet Potatoes
431 CAL 45 MIN
This Sheet Pan Rosemary Steak and Sweet Potatoes recipe is the perfect mix of hearty and healthy. With tender steak cooked to perfection and caramelized sweet potatoes roasted in fragrant rosemary, it's an easy, one-pan meal that feels like a special treat. Plus, you'll have less mess and more time to enjoy it!
Slow Cooker Thai Curry Chicken Meatballs
290 CAL 4 HOURS, 15 MIN
This Slow Cooker Thai Curry Chicken Meatballs recipe is an easy way to bring bold, vibrant flavors to dinner. Tender chicken meatballs are simmered in a rich coconut curry sauce, making every bite flavorful and comforting. Perfect for busy nights, just set it and let the slow cooker work its magic!
Slow Cooker Tomato Balsamic Chicken
227 CAL 4 HOURS, 10 MIN
If you're looking for a flavorful, easy-to-make dinner, this Slow Cooker Tomato Balsamic Chicken is for you. The chicken practically melts in the balsamic-tomato sauce, with a delicious blend of garlic, herbs, and a hint of sweetness. Serve with some roasted veggies or a side of quinoa for a healthy, satisfying meal.
Slow Cooker Turkey Tacos
354 CAL 4 HOURS, 5 MIN
Want tacos but don't want to spend all night cooking? These Slow Cooker Turkey Tacos are your solution. The turkey cooks low and slow, soaking up all the delicious spices and flavors, and the best part is it's super hands-off. Just pile on your favorite toppings, and you've got a taco night everyone will love!
Sausage, Spinach, and Tomato Lentils
412 CAL 45 MIN
If you're looking for a simple yet hearty meal, this Sausage, Spinach, and Tomato Lentils recipe is a total win. It's got that perfect balance of savory sausage, fresh spinach, and tangy tomatoes, all cooked up in one pot for minimal cleanup. Easy, filling, and totally satisfying!
Spicy Ground Turkey and Green Bean Stir-fry
294 CAL 20 MIN
This Spicy Ground Turkey and Green Bean stir-fry is a go-to for when you need dinner in a pinch but still want something delicious. The turkey is flavorful and packed with protein, while the green beans add a nice crunch. With a simple, zesty sauce, this is one stir-fry you'll want to make again and again!
Bowls, Wraps, and Tacos
These dinners are customizable, easy to prep, and packed with flavor. They're perfect for meal prep or build-your-own dinner nights.
Chicken Alambre Tacos
418 CAL 35 MIN
If you love a taco that's full of flavor and a little bit of crunch, then these Chicken Alambres Tacos are for you! Tender chicken, smoky bell peppers, and melted cheese come together perfectly for an easy, crowd-pleasing meal. Serve them with your favorite salsa or guacamole for the ultimate taco experience.
Vegan Ground Beef Burrito Bowls (with Impossible Meat)
573 CAL 20 MIN
These Vegan Ground Beef Burrito Bowls are an easy weeknight dinner that's both satisfying and healthy. With seasoned vegan "beef," crunchy veggies, and all the classic burrito toppings, you can't go wrong. Customize with your favorite beans, salsa, and even a drizzle of vegan sour cream for the ultimate flavor combo!
Mediterranean Bowls
504 CAL 30 MIN
This Mediterranean Bowl is a flavor-packed, healthy meal that's as easy to make as it is delicious. With protein-rich chicken, creamy hummus, and a fresh mix of cucumber, tomatoes, and olives, it's perfect for a quick lunch or dinner. The tangy dressing ties it all together, and trust me, it'll be your go-to bowl for any occasion.
Fish Burritos
325 CAL 20 MIN
If you're looking for a fresh twist on a classic burrito, these Ancho Chili Citrus Fish Burritos are just what you need. The combination of smoky ancho chili and citrusy marinade makes the fish irresistible, while the crunchy veggies and creamy sauce balance everything out perfectly. It's the kind of meal you'll crave all week long.
Teriyaki Chicken Quinoa Bowls
380 CAL 30 MIN
This Teriyaki Chicken Bowl is everything you want in a quick and tasty meal! It features tender chicken glazed in a homemade teriyaki sauce, served over rice, and loaded with colorful veggies. It's fresh, healthy, and super easy to whip up for a busy weeknight.
Blackened Shrimp Bowls
495 CAL 15 MIN
These Blackened Shrimp Bowls are the perfect mix of flavor and freshness, with smoky, perfectly seasoned shrimp served over a bed of quinoa or rice. Toss in some crisp veggies, avocado, and a drizzle of zesty lime crema, and you've got yourself a meal that's easy, healthy, and packed with flavor. Plus, it comes together in no time – great for a weeknight dinner or meal prep!
The Easiest Mediterranean Shrimp Bowls
439 CAL 50 MIN
This Mediterranean Shrimp Bowl is packed with vibrant flavors that make dinner feel like a mini getaway. The juicy shrimp pairs perfectly with tangy lemony couscous, fresh veggies, and a creamy tzatziki sauce. It's an easy, healthy weeknight meal that tastes like a Mediterranean vacation on a plate!
Mediterranean Chicken Tacos
543 CAL 35 MIN
These Mediterranean chicken tacos are a twist on your usual taco night, bringing bold flavors with juicy, seasoned chicken, zesty lemon, and crunchy veggies. With a dollop of creamy tzatziki and some crumbled feta, every bite feels like a mini vacation. They're quick, fresh, and will be a hit with anyone craving a lighter, flavor-packed dinner!
Grilled Cheeseburger Wrap
321 CAL 25 MIN
Who needs a bun when you've got these Grilled Cheeseburger Wraps? Made with ground beef, a slice of gooey cheese, and your favorite toppings, this low-carb twist on a cheeseburger will hit all the right notes. Wrapped up in a tortilla, it's perfect for an easy, satisfying dinner!
Buffalo Chicken Quesadillas
314 CAL 25 MIN
If you love buffalo chicken, you've got to try these Buffalo Chicken Quesadillas! They're loaded with spicy, tangy buffalo sauce and shredded chicken, all tucked inside a crispy, cheesy tortilla. Seriously, they're perfect for a quick dinner or a snack you'll want to keep going back to.
High Protein Comfort Food
These high-protein meals bring the cozy without the compromise. They're great for when you want something hearty and wholesome.
Spaghetti Squash Enchilada Boats
549 CAL 1 HOURS, 10 MIN
These Spaghetti Squash Enchilada Boats are an easy and delicious way to enjoy all the flavor of enchiladas without the carbs. The roasted squash creates the perfect boat for the enchilada filling, topped with melty cheese, making it a cozy and filling dish that hits the spot every time.
Southwest Salmon with Sweet Potatoes
486 CAL 40 MIN
Looking for a meal that's full of flavor and easy to make? This Southwest Salmon with Sweet Potatoes hits the spot! The salmon is seasoned perfectly with a smoky Southwest spice mix, and when paired with roasted sweet potatoes, it's the ultimate comfort food that's also good for you.
Taco Spiced Salmon with Cilantro Slaw
380 CAL 25 MIN
Taco-spiced salmon with cilantro slaw is a refreshing twist on taco night! The salmon is coated in taco seasoning, making it rich and flavorful, while the slaw adds a refreshing crunch with every bite. It's a healthy, vibrant meal that comes together in no time.
Healthy Kung Pao Chicken
303 CAL 25 MIN
This Healthy Kung Pao Chicken is a quick and easy weeknight dinner that's packed with bold flavors. The crispy chicken is coated in a savory, slightly sweet sauce and paired with crunchy peanuts, tender bell peppers, and a bit of heat from red pepper flakes. Serve it over brown rice or cauliflower rice for a satisfying meal that's both delicious and healthier than takeout!
Turkey Tenderloin with Gravy
330 CAL 4 HOURS, 30 MIN
This easy-to-make Turkey Tenderloin with Gravy is the perfect way to get all the comfort of a holiday dinner without the fuss. The turkey comes out tender every time, and the gravy is rich and flavorful, ideal for spooning over your favorite sides like mashed potatoes or roasted carrots. It's a family favorite, for sure!
Baked Spinach Meatballs
217 CAL 35 MIN
These Spinach Meatballs are everything you want in a healthy comfort food dish! They're made with ground turkey, fresh spinach, and a bit of Parmesan, making them both hearty and nutritious. They're perfect for meal prep or enjoy them with your favorite sauce for a flavorful, feel-good dinner.
Easy Salmon Burgers
293 CAL 20 MIN
These Salmon Burgers are a refreshing twist on the classic! The fresh salmon paired with lemon, breadcrumbs, and spices make each bite flavorful and satisfying. Whether you're in the mood for a burger on a bun or a lighter option, these hit the spot.
Ways to Add More Protein to Your Dinner Recipes
Here are some protein-boosting tips to elevate your meals and keep you feeling full and satisfied:
- Add Greek Yogurt: Greek yogurt is a fantastic source of protein and can be added to smoothies, bowls, or as a topping for dishes like the Mediterranean Chicken Tacos or Teriyaki Chicken Quinoa Bowls. Not only does it add creaminess, but it's also packed with protein and probiotics, which are great for digestion.
- Top with Seeds and Nuts: Sprinkle seeds like chia, hemp, or pumpkin seeds, or add a handful of nuts such as almonds or walnuts to your meals. They're a great way to boost protein in salads, bowls, or even on top of grilled meats. They also add a nice crunch and healthy fats.
- Incorporate Plant-Based Protein: For a vegetarian or vegan option, swap out some of the meat in your dishes for plant-based proteins. You can use chickpeas, lentils, or tempeh in place of chicken or beef for a protein-packed alternative that also offers fiber and vitamins. For example, swap the chicken in the Chicken Alambre Tacos for seasoned tempeh or lentils for a meat-free protein boost.
- Include Protein-Rich Grains: Swap out regular rice for protein-rich quinoa, farro, or even edamame. Quinoa, in particular, is a complete protein, meaning it contains all nine essential amino acids. Try it as a base in your bowls, like the Mediterranean Bowls or Teriyaki Chicken Quinoa Bowls.
- Eggs and Egg Whites: Eggs are a versatile and high-protein option that can be added to almost anything. You can add a fried or scrambled egg to your rice bowls or stir them into your quinoa for a protein boost. If you're watching your fat intake, just use egg whites for lean protein without the yolk. You can even make a quick scrambled egg topping for your Blackened Shrimp Bowls to add extra protein.
More Recipes You'll Love
More Hearty and Filling Recipes
These recipes are easy, delicious, and a favorite for the whole family!
Frequently Asked Questions About High Protein Dinners
Can I make these recipes vegetarian or vegan?
Absolutely! For most of these meals, you can easily swap animal protein for plant-based options. For example, in the Teriyaki Chicken Quinoa Bowls, replace the chicken with tofu or tempeh, and in the Mediterranean Bowls, you can skip the chicken and use chickpeas or a hearty grain like farro. Many of the sides, such as the Southwest Salmon with Sweet Potatoes, can be adapted by swapping the fish for roasted veggies or beans for a nutrient-packed vegetarian or vegan option.
How can I make these meals lower in calories or more nutrient-dense?
To make these meals lighter, opt for lower-fat protein options, like chicken breast instead of thighs, or try plant-based proteins. You can also reduce the amount of added oil or cheese and use healthier alternatives, such as avocado or a light vinaigrette dressing. For a more nutrient-dense version, add more leafy greens or non-starchy vegetables like zucchini, spinach, or kale. You can also try using cauliflower rice in place of regular rice to reduce calories while keeping the meal filling and satisfying.
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