Home > Recipes > High Protein Recipes > 21 High-Protein Dinners

21 High-Protein Dinners

As a busy business owner and mom of 3, I need protein-packed dinners that are simple to make or can be prepped ahead to reheat quickly before heading to a kids’ activity. Prioritizing protein at dinner helps maintain lean muscle mass, keeps you satisfied through the evening, and supports recovery from workouts. I’ve rounded up my favorite high-protein dinners, including sheet pan meals, protein-rich pasta and curry dishes and classic family favorites everyone will love.

Quick Links:

• Sheet Pan and Bowl Dinners (Easy Clean-Up)
• High-Protein Pasta and Curry Meals
• Classic Family Favorites

I aim for a high-protein dinner every night to help me reach my fitness goals. Ideally, my meal includes 30-50 grams of protein to promote muscle repair and keep me fueled for the next day.

Some of my favorite easy-to-make weeknight dinners include sheet pan meals, chicken salad,  stir-fry bowls, high-protein cottage cheese pasta and quick chickpea or lentil curries. Each recipe contains 20+ grams of protein and can be made in under 30 minutes, making them quick and healthy high-protein dinners for busy weeknights.

If you like to plan ahead, here’s how I typically meal prep for the week: cook my proteins in bulk (I get my high-quality cuts of protein from ButcherBox), chop fresh produce so it’s ready to toss on a sheet pan, and make a big batch of grains like quinoa or brown rice. Store each in separate containers, then mix and match throughout the week for variety.

Whether your goal is muscle gain, weight loss or simply eating more balanced dinners, combining a high-protein meal plan with a consistent workout routine and proper recovery will help you see the best results.

I also recommend front-loading your day with a protein-rich breakfast and adding a couple of high-protein snacks. If you are a busy mom on the go, like me, I recommend these easy-to-grab Costco snacks. 

Cooking at home is key for staying on track, and I’ve found that having quality cookware makes a big difference. You can check out my Caraway review to see why I love using their non-toxic pots and pans for high-protein meal prep.

Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.

Sheet Pan and Bowl Dinners (Easy Clean-Up)

1. Crockpot Chicken Fajitas Burrito Bowl

Easy crockpot chicken fajitas can be served in tortillas or over greens for meal prep chicken burrito bowls.

Grams of Protein per Serving: 34 grams

Ingredients

• Chicken Breasts
• Pico de Gallo
• Bell Peppers
• Red Onion
• Black Beans
• Corn
• Brown Rice
• Taco Seasoning of choice
• Limes
• Cilantro and minced garlic to taste

2. Breakfast for Dinner Bowls

This savory sweet potato, turkey sausage egg bake bowl has everything you need, including quality lean protein, healthy fats and fiber. It’s versatile and makes for a delicious meal.

Grams of Protein per Serving: 30g (with 2 eggs, 4oz turkey sausage)

Ingredients

• Eggs
• Turkey sausage
• Sweet potatoes
• Greens
• Red pepper
• Red onion
• Avocado
• Coconut oil

3. One Pan Roasted Chicken Veggie Bake

This is an easy, delicious and healthy dinner that you can get into the oven quickly. The juicy roasted chicken and colorful, tender vegetables all cook at the same time on one sheet pan.

Grams of Protein per Serving: 35 grams

Ingredients

• Carrots
• Green beans
• Baby red potatoes
• Red onion
• Garlic cloves
• Fresh rosemary
• Fresh thyme leaves
• Olive oil 
• Chicken thighs

4. Sheet Pan Pork Tenderloin

This sheet-pan pork tenderloin is a one-pan meal that has quickly become a family favorite because the ingredients taste so good together. 

Grams of Protein per Serving: 37 grams

Ingredients

• Chili powder
• Onion powder
• Garlic powder
• Chipotle powder
• Yukon gold baby potatoes
• Olive oil
• Asparagus
• Pork tenderloin 
• Mayonnaise
• Whole grain mustard

5. Sheet Pan Honey Glazed Salmon With Asparagus

Sweet and savory, this honey-glazed salmon cooks on a single sheet pan with asparagus for a healthful, easy meal you can make in less than 30 minutes. 

Grams of Protein per Serving: 25 grams

Ingredients

• Wild caught salmon
• Coconut aminos
• Pure honey
• Garlic
• Asparagus
• Olive oil
• Lemon
• Cornstarch
• Green onions

6. Shrimp Stir Fry

This shrimp stir fry is a go-to, fast and healthy dinner. Use any veggies you like with this flavor-packed stir fry sauce.

Grams of Protein per Serving: 30 grams

Ingredients

• Sesame oil
• Shrimp
• Broccoli or broccolini
• Bell peppers
• Shiitake mushrooms 
• Green onions
• Ginger
• ¼ cup soy sauce
• Rice vinegar
• Sugar
• Yellow or white miso
• Cornstarch
• Garlic powder

7. One Pot Chicken and Rice

This one-pot chicken and rice is the perfect easy dinner that’s bursting with flavor.

Grams of Protein per Serving: 49 grams

Ingredients

• Chicken thighs
• Garlic powder
• Onion powder
• Olive oil
• Garlic
• Onion
• White rice
• Chicken broth
• Dried dill
• Italian parsley
• Lemon zest
• Garlic

8. Egg Roll in a Bowl

Easy Egg Roll in a Bowl is a one-dish recipe that takes less than 30 minutes to prepare and is full of veggies.

Grams of Protein per Serving: 32 grams

Ingredients

• Coconut aminos
• Toasted sesame oil
• Rice vinegar
• Garlic cloves
• Ginger
• Avocado oil
• Green onions
• Ground chicken or turkey
• Broccoli slaw mix

9. Steak and Farro Salad

Farro really elevates this salad to a whole other hearty level. Topped off with perfectly seared steak, a fresh lemony dressing and finished with blue cheese crumbles all over a bed of lettuce, this salad is hearty, healthy and delicious in every way.

Grams of Protein per Serving: 42 grams

Ingredients

• Farro
• Gem lettuce
• Blue cheese crumbles
• Extra virgin olive oil
• Dijon mustard
• Lemon
• Garlic
• Cucumber
• Filet mignon steaks

10. Viral Sweet Potato Honey Ground Beef Bowls

The viral sweet potato ground beef bowls with cottage cheese, avocado and hot honey definitely live up to the hype.

Grams of Protein per Serving: 34 grams

Ingredients

• Ground beef
• Taco seasoning
• Sweet potatoes
• Olive oil
• Cottage cheese
• Avocados
• Hot honey
• Everything bagel seasoning

High-Protein Pasta and Curry Meals

1. High-Protein Pesto Pasta With Chicken

This high-protein pesto chicken pasta combines tender marinated chicken with your favorite pesto, creating a silky, restaurant-worthy recipe that’s ready in under 30 minutes.

Grams of Protein per Serving: 50 grams

Ingredients

• Protein pasta
• Bone broth
• Egg
• Parmesan cheese 
• Pesto 
• Chicken breasts 
• Lemon juice
• Olive oil
• Garlic cloves

2. High-Protein Marry Me Chicken Pasta

This Marry Me Chicken Pasta has deliciously seasoned chicken, a homemade creamy cottage cheese sauce for extra protein, sun-dried tomatoes and perfectly coated noodles. 

Grams of Protein per Serving: 58 grams

Ingredients

• Banza chickpea pasta shells
• Boneless skinless chicken breasts
• Italian seasoning
• Salt
• Fresh cracked pepper
• Oil from sun-dried tomatoes
• Cottage cheese
• Chicken broth
• Garlic powder
• Parmesan cheese, shredded
• Sun-dried tomatoes
• Spinach

3. High-Protein Tuscan Chicken

With high-protein cottage cheese and sweet sun-dried tomatoes, this High Protein Tuscan Chicken is the perfect one-pot dinner.

Grams of Protein per Serving: 61 grams

Ingredients

• Chicken breast 
• Butter
• Garlic
• Salt, oregano, crushed red pepper flakes 
• Ground black pepper
• Sun dried tomatoes 
• Chicken bone broth
• Heavy cream
• Cottage cheese
• Parmesan 
• Basil

4. Chicken and Chickpea Curry

An easy gluten-free one-skillet dinner that’s ready in 30 minutes and full of those warming spices and coconut flavor you love in a curry recipe.

Grams of Protein per Serving: 38 grams

Ingredients

• Chicken breast
• Olive oil
• Yellow onion
• Red bell pepper
• Garlic cloves
• Fire-roasted diced tomatoes
• Coconut milk
• Chickpeas
• Cauliflower florets
• Curry powder
• Ground turmeric
• Dried ginger
• Baby spinach

5. Slow Cooker Coconut Chicken Curry

This slow cooker coconut curry chicken is made with chicken breast, full-fat coconut milk, green curry paste and a squeeze of lime.

Grams of Protein per Serving: 43 grams

Ingredients

• Chicken breast
• Minced garlic
• Coconut milk
• Green curry paste
• Garlic powder
• Chili powder
• Thai basil or cilantro
• Fresh lime juice
• Green pepper
• Red pepper
• Red onion
• Coconut oil

Classic Family Favorites

1. Chicken Tacos

Just 20 minutes to get these chicken tacos on the table. Juicy, flavorful and absolutely mindless in the best way.

Grams of Protein per Serving: 34.1 grams

Ingredients

• Boneless skinless chicken thighs
• Soy sauce
• Avocado oil
• Garlic
• Taco seasoning
• Avocado
• Mayo
• Cotija cheese
• Cilantro 
• Garlic
• Lime

2. Easy Salmon Tacos

These super easy salmon tacos are loaded with mango, sweet corn and cucumber salsa. They’re perfect with black beans or avocado tucked into a corn tortilla.

Grams of Protein per Serving: 38.7 grams

Ingredients

• Salmon fillet 
• Taco seasoning
• Avocado oil
• Mango
• Cucumber
• Sweet corn
• Chopped red onion
• Cilantro
• Honey
• Lime

3. Ground Beef Tacos

These ground beef tacos are made with a flavorful homemade seasoning and come together in under 30 minutes. It’s a quick, customizable meal everyone will love.

Grams of Protein per Serving: 34 grams

Ingredients

• Taco seasoning
• Avocado oil
• Yellow onion
• Garlic
• Ground beef
• Beef broth
• Tomato paste
• Lime
• Corn or flour tortillas
• Shredded cheddar cheese or Mexican cheese
• Shredded lettuce
• Diced tomatoes
• Diced red onion
• Sour cream
• Avocado chunks or guacamole
• Salsa

4. Ricotta Meatballs

These Ricotta Meatballs are an easy and delicious family favorite. Tender, juicy homemade meatballs with a jar of good marinara and a crispy topping to finish it all off. 

Grams of Protein per Serving: 29.7 grams

Ingredients

• Ground turkey
• Ricotta cheese
• Parmesan cheese
• Panko 
• Garlic powder
• Italian seasoning
• Tomato sauce 
• Panko
• Parmesan cheese
• Olive oil
• Parsley

5. Stuffed Peppers

This stuffed peppers recipe uses taco seasoning in place of the more traditional Italian herbs and spices for a southwest twist on the traditional stuffed pepper.

Grams of Protein per Serving: 38 grams

Ingredients

• Bell peppers
• Olive oil
• Yellow onion 
• Zucchini
• Garlic cloves
• Ground beef
• Taco seasoning
• Salsa
• Cauliflower rice 
• Shredded cheddar cheese

6. Italian Beef Quinoa Bake

Comfort food flavor with a feel-good veggie base. This easy freezer-friendly casserole comes together quickly and lasts up to 3 months in the freezer.

Grams of Protein per Serving: 28 grams

Ingredients

• Ground Beef
• Quinoa
• Green pepper
• Red pepper
• Zucchini
• Marinara Sauce
• Low-sodium chicken or vegetable broth
• Garlic
• Shredded parmesan cheese

Pin This High-Protein Dinner Recipe Roundup