10+ High Protein Dinner Recipes for a Healthy Family Meal

High-protein dinners can be both delicious and healthy, making them a great choice for any meal. Incorporating high-protein recipes into your dinner routine can help you feel fuller longer and support muscle growth. Whether you’re cooking for yourself or your family, there are plenty of options to match your taste preferences.

From quick meals that can be made in under 30 minutes to more elaborate dishes, high-protein dinners can cater to any schedule. Cooking with ingredients rich in protein not only boosts nutrition but also adds variety to your meals. Try exploring these recipes to find new favorites that will satisfy your hunger and nourish your body.

Grilled Chicken Breast with Quinoa

Grilled chicken breast with quinoa is a tasty and healthy choice for dinner. This dish packs protein and flavor, making it a great meal option.

Start by marinating the chicken breast. You can use olive oil, lemon juice, salt, and pepper. Let it soak up the flavors for about 30 minutes.

While the chicken is marinating, prepare the quinoa. Rinse 1 cup of quinoa and cook it in 2 cups of water or low-sodium chicken broth. Bring it to a boil, then reduce the heat and simmer for about 15 minutes until fluffy.

Preheat your grill to 375°F (190°C). Grill the chicken for 6-7 minutes on each side until fully cooked.

Once done, serve the grilled chicken over a bed of quinoa. Garnish with fresh parsley for a colorful touch.

Ingredients

• 1 pound boneless, skinless chicken breast
• 1 cup quinoa
• 2 cups water or low-sodium chicken broth
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• ½ teaspoon salt
• Fresh parsley for garnish

Cooking Instructions

1. Marinate chicken in olive oil, lemon juice, salt, and pepper for 30 minutes.
2. Rinse quinoa under cold water.
3. Boil quinoa in 2 cups of water or broth.
4. Lower heat and simmer for 15 minutes.
5. Preheat grill to 375°F (190°C).
6. Grill chicken for 6-7 minutes per side.
7. Serve chicken over quinoa and garnish with parsley.

Baked Salmon with Spinach

Baked salmon with spinach is a simple and healthy dish that’s easy to prepare. This recipe highlights the delicious flavors of salmon and the nutritious benefits of spinach.

To start, gather fresh spinach and a salmon fillet. The dish is not only tasty but also packed with protein and omega-3 fatty acids, making it a great choice for dinner.

You’ll want to season the salmon with lemon juice, salt, and pepper before baking. The spinach can be lightly sautéed to enhance its flavor.

Bake the salmon in the oven at 400°F (200°C) for about 10 to 15 minutes. This quick cooking time keeps the fish tender and flavorful.

Ingredients

• 1 salmon fillet
• 2 cups fresh spinach
• Lemon juice
• Salt
• Pepper
• Olive oil (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Season the salmon with lemon juice, salt, and pepper.
3. Lay the spinach in a pan and sauté it for a few minutes until wilted.
4. Place the salmon in the oven for 10 to 15 minutes.
5. Serve the salmon on a bed of spinach. Enjoy!

3) Turkey Meatballs with Zucchini Noodles

Turkey meatballs with zucchini noodles make a delicious, healthy dinner option. They are high in protein and loaded with flavor. Using zucchini noodles instead of pasta keeps the dish light and fresh.

To make this dish, you’ll need ground turkey, breadcrumbs, and Parmesan cheese. Add garlic and spices for extra taste. The zucchini noodles cook quickly and soak up the flavors from the meatballs.

You can easily whip this meal up in about 30 minutes. It’s perfect for busy weeknights or meal prep for the week. Enjoy a satisfying and nutritious dish that both you and your family will love!

Ingredients

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 2 medium zucchinis, spiralized

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine turkey, breadcrumbs, Parmesan cheese, egg, garlic, and spices.
3. Form the mixture into meatballs.
4. Place meatballs on a baking sheet and bake for 20-25 minutes.
5. While meatballs bake, heat olive oil in a pan over medium heat.
6. Add spiralized zucchini and sauté for 3-4 minutes.
7. Serve the meatballs atop the zucchini noodles and enjoy!

4) Lentil and Chickpea Stew

Lentil and chickpea stew is a fantastic, high-protein dish that’s easy to make. You’ll love how hearty and filling it is. This stew combines chickpeas and lentils, giving you a great plant-based protein boost.

You’ll start with aromatics like onions and garlic, adding rich flavors. Sun-dried tomatoes and spices bring a wonderful taste to the mix. Non-dairy milk can make the stew creamy without dairy.

Serve this warm dish over rice for a complete meal. It’s a comforting option that is perfect for any night of the week.

Ingredients

• 1 cup red lentils
• 1 cup chickpeas (cooked or canned)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 2 tablespoons sun-dried tomatoes, chopped
• 2 cups vegetable broth
• 1 teaspoon thyme
• 1 teaspoon smoked paprika
• 1 cup non-dairy milk
• Olive oil, for cooking
• Salt and pepper, to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add chopped onions and cook until softened.
3. Stir in garlic, and sauté for 2 minutes.
4. Add sun-dried tomatoes, thyme, and paprika; cook for 1 minute.
5. Mix in lentils, chickpeas, diced tomatoes, and vegetable broth.
6. Bring to a boil, then simmer for 20 minutes.
7. Stir in non-dairy milk and season with salt and pepper.

5) Tofu Stir-Fry with Broccoli

Tofu stir-fry with broccoli is a quick and healthy dinner option. This dish is packed with protein and nutrients, making it perfect for a satisfying meal.

Start with firm tofu and cut it into cubes. You can sauté the tofu in a little oil until it’s golden brown. Next, add fresh broccoli florets for a nice crunch.

Include soy sauce or your favorite stir-fry sauce for flavor. You can also add garlic and ginger for an extra kick. Keep the cooking quick to maintain the veggies’ bright color and nutritional value.

Serve it hot, and enjoy a nutritious dish that is easy to make any night of the week!

Ingredients

• 14 ounces (400 grams) firm tofu
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 teaspoon ginger, minced

Cooking Instructions

1. Drain and cube the tofu.
2. Heat oil in a pan over medium heat.
3. Add tofu and cook until golden brown.
4. Add garlic and ginger; stir for 1 minute.
5. Add broccoli and soy sauce; stir-fry for 5-7 minutes.
6. Serve hot. Enjoy!

6) Beef Stir-Fry with Bell Peppers

Beef stir-fry with bell peppers is a quick and tasty high-protein dinner. This meal is not only colorful but also packed with flavor. It takes about 25 minutes to make, making it perfect for busy weeknights.

Start by slicing your beef into thin strips. Choose a lean cut like sirloin for the best results. Heat vegetable oil in a skillet over medium-high heat, around 375°F (190°C).

Add the beef to the skillet and cook for a few minutes until browned. Remove the beef and set it aside. In the same skillet, throw in sliced bell peppers and your favorite vegetables. Stir-fry for about 4-5 minutes until they’re tender but still crisp.

Then, put the beef back in the skillet. Add soy sauce, salt, and pepper to taste. Mix well and cook for another minute. Serve hot over rice or noodles for a complete meal.

Ingredients

• 1 pound beef (sirloin)
• 2 tablespoons vegetable oil
• 1 bell pepper (any color)
• 1 cup mixed vegetables (optional)
• 2 tablespoons soy sauce
• Salt and pepper to taste

Cooking Instructions

1. Slice the beef into thin strips.
2. Heat oil in a skillet over medium-high heat (375°F / 190°C).
3. Add the beef and cook until browned, then remove it.
4. Stir-fry bell peppers and optional vegetables for 4-5 minutes.
5. Return the beef to the skillet, add soy sauce, salt, and pepper.
6. Mix well and cook for 1 more minute. Serve hot.

7) Shrimp and Asparagus Skillet

Shrimp and asparagus skillet is a quick and tasty high-protein dinner. This dish combines tender shrimp with crisp asparagus, making it both healthy and satisfying. You can prepare it in just about 15 minutes.

To start, heat olive oil in a large skillet over medium-high heat. Add seasoned shrimp and cook for 2-3 minutes on each side until they turn pink. Remove the shrimp and set them aside.

In the same skillet, add chopped asparagus and sauté until they are bright green and tender. Return the shrimp to the pan and toss everything together. For added flavor, a squeeze of lemon juice works wonders.

This dish is not only delicious but also low in carbs. You can serve it with rice or quinoa for a complete meal.

Ingredients

• 1 lb (450 g) shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into pieces
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 lemon, juiced

Cooking Instructions

1. Heat olive oil in a skillet over medium-high heat.
2. Add shrimp, season with salt and pepper, and cook for 2-3 minutes on each side.
3. Remove shrimp and set aside.
4. Sauté asparagus in the same skillet until bright green.
5. Return shrimp to the pan and mix well.
6. Squeeze lemon juice over the dish before serving.

8) Eggplant Lasagna

Eggplant lasagna is a delicious and healthy alternative to traditional lasagna. You can replace the noodles with layers of eggplant. This dish is not only lower in carbs but also packed with protein.

Start by roasting the eggplant slices to give them a nice flavor. Use a mix of cheeses and fresh herbs to create tasty layers. It’s easy to make and perfect for dinner any night of the week.

You can also customize it by adding spinach, mushrooms, or your favorite veggies. Enjoy it hot, just like classic lasagna.

Ingredients

• 2 medium eggplants, sliced
• 2 cups ricotta cheese
• 2 cups mozzarella cheese, shredded
• 1 cup Parmesan cheese, grated
• 2 cups marinara sauce
• 1 egg
• Salt and pepper, to taste
• Olive oil

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Slice the eggplants and sprinkle with salt. Let sit for 15 minutes to remove moisture.
3. Pat the eggplants dry and brush with olive oil.
4. Roast the eggplant slices for about 20 minutes, turning halfway.
5. Mix the ricotta, egg, salt, and pepper in a bowl.
6. In a baking dish, layer marinara sauce, eggplant, ricotta mix, and mozzarella.
7. Repeat the layers until all ingredients are used.
8. Top with Parmesan cheese and bake for 25-30 minutes.

9) Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers with ground turkey make a delicious and healthy dinner. They are easy to prepare and packed with protein, making them a great choice for a filling meal.

Start by choosing colorful bell peppers, like red, yellow, or green. These add flavor and nutrition to your dish. Ground turkey brings lean protein and pairs well with spices and other ingredients.

For a tasty filling, mix cooked ground turkey with rice, tomatoes, and seasonings. You can also add beans or cheese for extra flavor. Once mixed, stuff the peppers and place them in a baking dish.

Bake at 375°F (190°C) until the peppers are tender. This usually takes about 30 minutes. Enjoy these peppers as a hearty meal that everyone will love!

Ingredients

• 4 bell peppers
• 1 pound ground turkey
• 1 cup cooked rice
• 1 can diced tomatoes
• 1 cup shredded cheese (optional)
• Seasonings (like garlic powder, onion powder, and salt)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cook the ground turkey in a skillet until no longer pink.
3. Mix in the cooked rice, tomatoes, and seasonings.
4. Stuff the mixture into halved bell peppers.
5. Place the stuffed peppers in a baking dish and bake for 30 minutes.

10) Pan-Seared Tuna with Avocado Salsa

Pan-seared tuna with avocado salsa is a tasty and healthy choice for dinner. This dish is packed with protein and heart-healthy fats. The bright flavors of the avocado salsa complement the rich taste of the tuna perfectly.

To start, prepare the avocado salsa. Mix ripe avocados with lime juice, cilantro, and a touch of jalapeño for a kick. This salsa can be made ahead of time and left to blend in the fridge.

Next, season sushi-grade tuna steaks with salt and pepper. Then, heat a pan over high heat to get it nice and hot. Sear the tuna for about 1-2 minutes on each side for a perfect medium-rare finish.

Serve the tuna steaks topped with your fresh avocado salsa. This dish is not only healthy but also quick to prepare.

Ingredients:

• 2 sushi-grade tuna steaks
• 1 ripe avocado
• 1 lime (juiced)
• 1 tablespoon cilantro (chopped)
• 1 small jalapeño (finely chopped)
• Salt and pepper to taste

Cooking Instructions:

1. Prepare the salsa by mixing avocado, lime juice, cilantro, and jalapeño.
2. Season the tuna steaks with salt and pepper.
3. Heat a pan over high heat.
4. Sear the tuna for 1-2 minutes on each side.
5. Serve with avocado salsa on top.