Quick and Easy High Protein Dinners
Use this collection of quick and easy high protein dinner ideas to conquer family meals without sacrificing your personal goals. These are among the tried and true recipes I count on regularly to keep everyone satisfied and my own nutrition on track.
Have you ever felt like it’s impossible to meet your protein goals while getting a family dinner on the table each night? This is a really common struggle, and one I know all too well. Even if you plan and control all the breakfasts, lunches, and snacks, things can start to come off the rails at the end of the day, when you’re tired and have competing priorities like choosy kids, tight timelines, and dwindling energy reserves.
Here’s the good news: you can plan family dinners that pack in the protein but allow for variety beyond the meat + veggie + grain formula. Having a collection of recipes in your pocket that are quick, easy, and varied is the key. My goal is to offer you a collection of recipes that accomplish just that, without having to make completely separate meals for different family members, because who has time for that!?
I’ve tried and tested these recipes with my family, and can confidently say they are among the personal favorites I make over and over in my own home. These are also the dinners I tend to make in big batches, so I can enjoy the leftovers for a protein-rich lunch the next day. Work smarter, not harder, after all!
Favorite Quick & Easy High Protein Dinners
All of these meals have 25 grams or more of protein per serving, many 30g+, and all of them can be ready in about 30 minutes or less. Some are great for meal prep, as well!
Creamy Cilantro Lime Chicken
This simple skillet is a 30-minute, one-pan meal with major Southwest-inspired flavor and the most delicious light cream sauce. This is a family favorite quick weeknight dinner that livens up that go-to protein source, the humble chicken breast.
Baked Turkey Meatballs
Chock full of lean protein and a few semi-hidden vegetables, these are easy to prepare and a good size and texture for even the littlest diners. Not to mention, extremely delicious! They flex effortlessly between an easy dinner with pasta, to grain bowls of the kind shown here, with couscous or rice and all the veggies your heart desires.
Ground Beef Bowls with Edamame
These easy bowls can be made in about 20 minutes yet are totally filling and delicious. Better yet, you can keep most of the ingredients stocked in the freezer or pantry for an ultra-fast emergency dinner anytime that you need. I serve my kids the beef, edamame, peppers, and rice separately, and enjoy extra scoops of the beef and edamame for myself.
Honey Garlic Salmon
You’ll find it easy to get your omega-3s when they come in the form of tender salmon filets coated in an irresistible, 4-ingredient, sweet and savory sauce. Serve this with salmon with a simple side of steamed green beans, steamed broccoli, or carrots, and call dinner a win.
Ground Beef Enchilada Casserole
This fun recipe can save the day when you’re craving homemade Tex-Mex with minimal hassle. This has the traditional flavor of ground beef simmered in red enchilada sauce with tortillas and cheese, plus veggies in the mix for a one-and-done meal. Divide the pan into six servings for an estimated 26g protein in each.
Chicken Tortellini Soup
This easy yet comforting soup will fill your belly and soul! It's got flavorful broth, juicy shredded chicken, pillowy cheese tortellini, and plenty of garlic and Italian herbs. 30 minutes, one pot.
Santa Fe Chicken Skillet
With tender, Southwest-seasoned chicken, black beans, corn, and a coating of melted cheese, this skillet meal is a great way to get your Tex-Mex fix while crushing your nutritional goals. Best of all, everything comes together in one pan and about 30 minutes for maximum flavor and minimal fuss.
Chicken Meatballs with Orzo and Peppers
Every member of my family enjoys these tender, flavorful meatballs. Add thinly-sliced bell peppers and simmer in a deliciously light tomato sauce bursting with garlic and Italian herbs for a meal that has lots of lean protein but feels like pure comfort food. Serve with orzo and a sprinkling of Parmesan because life really is all about balance.
White Bean Chicken Soup
The soup that satisfies! With tender pieces of chicken, creamy white beans, and plenty of veggies simmered right in a lemon-infused broth, these bowls are as nutritious as they are delicious.
Brown Sugar Glazed Salmon
Another super easy and delicious way to make those omega-3s shine. A two-ingredient glaze keeps the salmon tender and infuses it with the most enticing sweet tang. This just may convince the salmon skeptic in your life to give it a try! I love this one with roasted baby potatoes and a simple green salad.
Balsamic Pork Chops with Mushrooms
Don’t overlook the humble pork chop when planning out your protein options for the week. In this recipe, tender pan-fried chops get the five star treatment with mushrooms and a light, tangy cream sauce. This is a 30-minute meal that feels way more exciting than the effort it takes to get on the table!
Greek Chicken Meatballs
Tender, versatile, easy to make, and packed with delicious Mediterranean flavors. Serve in bowls, salads, or pita with your favorite veggies and drizzles of tzatziki or homemade Greek dressing. I love to bake them for the hands-off convenience, but they’re easy to pan fry, as well. These come in at an estimated 7g protein per meatball; enjoy accordingly!
Thai-Inspired Red Chicken Curry
Whip up this easy curry any night for a taste of takeout in 30 minutes at home. It’s easy to make mild for kids or spice up for fire enthusiasts, and poaching the chicken keeps it deliciously tender and full of flavor. I usually separate out pieces of chicken and pepper for the kids to eat with rice or rice noodles on the side, then let my husband and I enjoy big slurpy bowls of it all mixed together — extra chicken for me.
Blackened Fish with Mango Salsa
This dish is crazy fast but absolutely packed with flavor and all the heart healthy benefits of white fish. A quick homemade blackening seasoning adds taste and a slightly crisp texture to the fish fillets, which are dreamily complemented by a fresh and vibrant mango avocado salsa. Again, I separate this out — a little fish for each kid, with separate small piles of mango and avocado that I plate while preparing the salsa.
Pork Chops with Apples and Onions
Another recipe to put those pork chops to good use, this one is especially a favorite in the fall and winter, with the cozy vibes of apples and fresh herbs like sage and rosemary. Well-seasoned and perfectly cooked chops in a flavorful sauce can land on your table in just 30 minutes. Serve with mashed potatoes, riced cauliflower, noodles, you name it.
Lemon Chicken Pasta
Sometimes you just need pasta, but adding chicken breasts in a light and flavorful lemon garlic sauce keeps you on track. This is a true family favorite and one I like making for friends, as well!
Instant Pot Carnitas Tacos with Pineapple Salsa
These tacos have the most delightful mix of textures, from the tender, crispy-edged pork to the creamy avocado and fresh pineapple salsa. Make extra: the carnitas reheat beautifully for protein-packed burrito bowls and salads all week long.
Nutrition Note: The nutritional estimates included at the bottom of each recipe card are just that, estimates, based on the ingredients that I most typically use. If it’s imperative that you have exact data, my best recommendation is to use these recipes as a jumping off point and run the exact brands and amounts of ingredients you use through a tool such as MyFitnessPal. These tools are designed to provide exact calorie counts, nutrient breakdowns, and portion measurements.
I hope you give some of these quick and easy high protein dinners a try! We love each recipe, and there’s truly something for everyone here.
0