21 High-Protein Dinners
As a busy business owner and mom of 3, I rely on simple, protein-packed dinners that fit into busy weeknights. These are some of my favorite high-protein recipes, from easy sheet pan meals and hearty grain bowls to pastas, curries and high-protein kid-friendly meals. I aim for at least 30 grams of protein per serving to help me stay fueled and support my strength training.
Quick Links:
- Sheet Pan and Bowl Dinners (Easy Clean-Up)
- High-Protein Pasta and Curry Meals
- Classic Family Favorites
When I’m planning protein-packed dinner ideas for the week, I like to prep a few ingredients ahead of time so dinner comes together quickly. I’ll cook proteins in bulk (I get my high-quality cuts of protein from ButcherBox), wash and chop produce and prepare grains like quinoa or brown rice to have ready in the fridge.
Having these basics on hand makes it easy to build a meal without starting from scratch. I can mix and match ingredients, turn leftovers into a new dinner or pull together a quick meal between work and kids’ activities.
Cooking at home is essential 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 when I’m prepping high-protein dinner ideas for my family.
Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Individual calorie needs vary, so for personalized guidance, I recommend consulting a registered dietitian or nutrition professional.
High Protein Dinner Recipes
A list of high-protein dinner ideas to keep full. These are my favorite sheet pan dinners, pasta and curry meals, and classic family favorites.
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Sheet Pan and Bowl Dinners (Easy Clean-Up)
1. Crockpot Chicken Fajitas Burrito Bowl
These easy crockpot chicken fajitas can be served in tortillas or over greens for meal-prep chicken burrito bowls.
- Chicken Breasts
- Pico de Gallo
- Bell Peppers
- Red Onion
- Black Beans
- Corn
- Brown Rice
- Taco Seasoning
- Limes
- Cilantro and minced garlic to taste
Grams of Protein per Serving: 34 grams
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.
- Eggs
- Turkey sausage
- Sweet potatoes
- Greens
- Red pepper
- Red onion
- Avocado
- Coconut oil
Grams of Protein per Serving: 30g (with 2 eggs and 4oz turkey sausage)
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.
- Carrots
- Green beans
- Baby red potatoes
- Red onion
- Garlic cloves
- Fresh rosemary
- Fresh thyme leaves
- Olive oil
- Chicken thighs
Grams of Protein per Serving: 35 grams
4. Sheet Pan Pork Tenderloin
This sheet-pan pork tenderloin is one of my family’s favorite one-pan high-protein meals. It helps that the ingredients taste so good together!
- Chili powder
- Onion powder
- Garlic powder
- Chipotle powder
- Yukon gold baby potatoes
- Olive oil
- Asparagus
- Pork tenderloin
- Mayonnaise
- Whole grain mustard
Grams of Protein per Serving: 37 grams
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 healthy, easy meal you can make in less than 30 minutes.
- Wild-caught salmon
- Coconut aminos
- Pure honey
- Garlic
- Asparagus
- Olive oil
- Lemon
- Cornstarch
- Green onions
Grams of Protein per Serving: 25 grams
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.
- Sesame oil
- Shrimp
- Broccoli or broccolini
- Bell peppers
- Shiitake mushrooms
- Green onions
- Ginger
- Soy sauce
- Rice vinegar
- Sugar
- Yellow or white miso
- Cornstarch
- Garlic powder
Grams of Protein per Serving: 28 grams
7. One Pot Chicken and Rice
This one-pot chicken and rice is the perfect easy dinner that’s bursting with flavor, comforting and family-friendly.
- Chicken thighs
- Garlic powder
- Onion powder
- Olive oil
- Garlic
- Onion
- White rice
- Chicken broth
- Dried dill
- Italian parsley
- Lemon zest
- Fresh garlic
Grams of Protein per Serving: 49 grams
8. Egg Roll in a Bowl
This easy Egg Roll in a Bowl is a veggie-packed dinner that comes together in one skillet in less than 30 minutes.
- Coconut aminos
- Toasted sesame oil
- Rice vinegar
- Garlic cloves
- Ginger
- Chinese 5-spice powder
- Avocado oil
- Green onions
- Ground chicken or turkey
- Broccoli slaw mix
Grams of Protein per Serving: 32 grams
9. Steak and Farro Salad
Farro takes this salad to a whole new level of hearty. It’s topped with perfectly seared steak, a fresh lemony dressing and blue cheese crumbles over a bed of lettuce for a salad that’s hearty, healthy and delicious.
- Farro
- Gem lettuce
- Blue cheese crumbles
- Extra virgin olive oil
- Dijon mustard
- Lemon
- Garlic
- Shallot
- English cucumber
- Fresh fill
- Filet mignon steaks
Grams of Protein per Serving: 42 grams
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.
- Ground beef
- Taco seasoning
- Sweet potatoes
- Olive oil
- Cottage cheese
- Avocados
- Hot honey
- Everything bagel seasoning
Grams of Protein per Serving: 34 grams
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.
- Protein pasta
- Bone broth
- Egg
- Parmesan cheese
- Pesto (recipe uses high-protein pesto)
- Chicken breasts
- Lemon juice
- Olive oil
- Garlic cloves
Grams of Protein per Serving: 50 grams
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.
- Banza chickpea pasta shells
- Boneless skinless chicken breasts
- Italian seasoning
- Sun-dried tomatoes (+ oil)
- Cottage cheese
- Chicken broth
- Garlic powder
- Parmesan cheese
- Spinach
- Basil
Grams of Protein per Serving: 58 grams
3. High-Protein Tuscan Chicken
If you love Marry Me Chicken, this is another creamy, protein-packed take on the pasta dish. Made with cottage cheese, sun-dried tomatoes and parmesan, it’s an easy one-pot dinner.
- Chicken breast
- Butter
- Garlic
- Oregano
- Crushed red pepper flakes
- Sun-dried tomatoes
- Chicken bone broth
- Heavy cream
- Cottage cheese
- Parmesan cheese
- Basil
Grams of Protein per Serving: 61 grams
4. Chicken and Chickpea Curry
This is 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.
- Chicken breast
- Olive oil
- Yellow onion
- Red bell pepper
- Garlic cloves
- Fire-roasted diced tomatoes
- Coconut milk
- Chickpeas
- Frozen cauliflower
- Curry powder
- Ground turmeric
- Dried ginger
- Baby spinach
Grams of Protein per Serving: 26 grams
5. Slow Cooker Coconut Chicken Curry
This slow cooker coconut curry chicken is an easy, flavorful dinner. Let the slow cooker do the work for a protein-packed meal that’s perfect for busy weeknights.
- Chicken breast
- Minced garlic
- Coconut mil
- Green curry paste
- Garlic powder
- Chili powder
- Thai basil or cilantro
- Fresh lime juice
- Green pepper
- Red pepper
- Red onion
- Coconut oil
Grams of Protein per Serving: 43 grams
Classic Family Favorites
1. Chicken Tacos
These chicken tacos come together in just 20 minutes with juicy, flavorful chicken, avocado and a simple lime-cilantro topping. They’re quick, satisfying and mindless in the best way.
- Boneless skinless chicken thighs
- Soy sauce
- Avocado oil
- Garlic
- Taco seasoning
- Avocado
- Mayo
- Cotija cheese
- Cilantro
- Lime
- Tortillas
Grams of Protein per Serving: 31 grams
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.
- Salmon fillet
- Taco seasoning
- Avocado oil
- Mango
- Cucumber
- Sweet corn
- Red onion
- Cilantro
- Honey
- Lime
- Corn tortillas
- Avocados
- Refried beans or black beans
Grams of Protein per Serving: 39 grams
3. Ground Beef Tacos
These ground beef tacos are made with a homemade seasoning and come together in under 30 minutes. They’re a customizable, budget-friendly meal everyone will love.
- Homemade taco seasoning
- Olive oil
- Yellow onion
- Garlic
- Ground beef
- Beef broth
- Tomato paste
- Lime
- Corn or flour tortillas
- Shredded cheese
- Shredded lettuce
- Diced tomatoes
- Cilantro
- Diced red onion
- Sour cream
- Avocado chunks or guacamole
- Salsa or hot sauce
Grams of Protein per Serving: 34 grams
4. Ricotta Meatballs
These ricotta meatballs are tender, juicy and packed with flavor. Serve them with a jar of your favorite marinara and finish with a crispy parmesan-panko topping for an easy, satisfying dinner.
- Ground turkey
- Ricotta cheese
- Parmesan cheese
- Panko
- Garlic powder
- Italian seasoning
- Marinara or pasta sauce
- Olive oil
- Parsley
Grams of Protein per Serving: 30 grams
5. Stuffed Peppers
These stuffed peppers put a Southwest spin on the classic, swapping traditional Italian herbs and spices for taco seasoning.
- Bell peppers
- Olive oil
- Yellow onion
- Zucchini
- Garlic cloves
- Ground beef
- Taco seasoning
- Salsa
- Cauliflower rice
- Shredded cheddar cheese
Grams of Protein per Serving: 38 grams
6. Italian Beef Quinoa Bake
Indulge in comfort food flavor with a feel-good veggie base. This easy make-ahead casserole comes together quickly and lasts up to 3 months in the freezer.
- Ground Beef
- Quinoa
- Green pepper
- Red pepper
- Zucchini
- Marinara Sauce
- Low-sodium chicken or vegetable broth
- Garlic
- Parmesan cheese
Grams of Protein per Serving: 28 grams
FAQs
What is considered a high-protein dinner?
I consider a high-protein dinner to be a meal that provides a substantial amount of protein alongside vegetables, whole grains or other nutrient-dense ingredients. For this roundup, I’ve focused mainly on recipes that provide at least (or close to) 30 grams of protein per serving, with options including chicken, turkey, steak, fish, eggs, beans and other protein-rich ingredients.
What else can I do to support my fitness goals with a high-protein diet?
To help me work toward my fitness goals, I like to build balanced meals throughout the day, starting with a protein-rich breakfast and high-protein snacks throughout the day. If you’re a busy mom on the go, like me, I recommend these easy-to-grab Costco snacks. Planning meals with a high-protein meal plan also makes it easier for me to stay consistent during busy weeks.
On the exercise side, I make sure to pair a consistent workout routine with adequate recovery. Even when eating enough protein, the body still needs time to recover and rebuild between workouts, so rest days, quality sleep and recovery work are an important part of my routine.
How much protein should I aim to eat at dinner every day?
I typically aim for 30-50 grams of protein at dinner. Protein needs can vary based on factors like age, body size, activity level and individual goals, so there isn’t one target that works for everyone.
I also pay attention to protein throughout the day, including what to eat before a workout. If you need personalized nutrition guidance, I recommend working with a registered dietitian or qualified nutrition professional.
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RoundupsPin This: 21 High-Protein Dinners
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4 comments
Great list. Thank you !!!
I am so glad you found this helpful, Hannah! Thanks for checking it out! -Lindsey
Nice job!
Thanks for checking out this post, Laurel! I hope you found it helpful! -Lindsey