10+ Quick and Easy Dinner Recipes: Healthy High Protein Meals for Busy Nights

When you’re busy but want to enjoy a healthy meal, quick and easy dinner recipes can be a lifesaver. These high-protein dishes are designed to keep you satisfied while helping you meet your nutritional goals. You’ll find that healthy eating doesn’t have to be time-consuming or complicated.

Getting dinner on the table in under 30 minutes is possible with the right recipes. Whether you prefer a stir-fry, a salad, or a hearty bowl, there are plenty of options to choose from that will fit into your routine.

Grilled Lemon Herb Chicken

Grilled Lemon Herb Chicken is a tasty and healthy option for dinner. This dish is easy to make and packed with flavor. The chicken is marinated in fresh lemon juice and herbs, giving it a zesty taste that you will love.

To prepare, you will need boneless chicken breasts. Marinating them for at least 30 minutes will enhance the flavor. You can grill them for about 6-7 minutes per side at 400°F (200°C).

This chicken pairs nicely with a salad or steamed vegetables, making it a complete meal. It’s high in protein and low in calories, perfect for a nutritious dinner.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mix lemon juice, olive oil, garlic, rosemary, salt, and pepper.
2. Marinate the chicken in the mixture for at least 30 minutes.
3. Preheat the grill to 400°F (200°C).
4. Grill the chicken for 6-7 minutes on each side.
5. Ensure the chicken is cooked through before serving.

2) Spicy Turkey Meatballs

Spicy turkey meatballs are a delicious option for a quick and healthy dinner. They use ground turkey, which is high in protein and lower in fat compared to beef. The spicy buffalo sauce adds a nice kick to every bite.

You can easily prepare these meatballs in under 30 minutes. They make a great main dish or a tasty snack for game day. Plus, they are easy to customize with your favorite spices or sauces.

Ingredients

• 1 pound (450 g) ground turkey
• 1/2 cup (50 g) breadcrumbs
• 1/4 cup (60 ml) buffalo sauce
• 1 egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix the ground turkey, breadcrumbs, buffalo sauce, egg, garlic powder, onion powder, salt, and pepper.
3. Form the mixture into small meatballs, about 1 inch in diameter.
4. Place the meatballs on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until cooked through and the internal temperature reaches 165°F (74°C).

Quinoa and Black Bean Salad

Quinoa and black bean salad is a tasty and healthy dish that you can whip up in no time. It offers great protein and fiber, making it a perfect option for a quick dinner.

You will start with cooked quinoa and black beans. These ingredients are packed with protein and can keep you full longer. Adding fresh veggies like cucumber and bell pepper brings in crunch and flavor.

For dressing, a zesty chili lime mix perfectly complements the salad. It adds brightness without overpowering the other flavors. You can even customize it with your favorite veggies or herbs.

This salad is not only easy to prepare, but it’s also great for meal prep. You can store it in the fridge and enjoy it for a few days.

Ingredients

• 1 cup cooked quinoa
• 1 can black beans, rinsed
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 carrot, grated
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. In a large bowl, combine cooked quinoa, black beans, cucumber, bell pepper, and carrot.
2. In a separate bowl, whisk lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss well. Serve and enjoy!

4) Honey Garlic Shrimp Stir Fry

Honey garlic shrimp stir fry is a quick and healthy dinner option. This dish is not only delicious but also packs a high protein punch. It’s made with fresh vegetables and succulent shrimp.

You can whip this meal up in about 20 minutes. Just grab one pan to simplify cleanup. The honey garlic sauce adds a sweet and savory flavor that you’ll love.

This recipe is perfect for busy weeknights. You can customize it by adding your favorite veggies, like broccoli or bell peppers.

Ingredients

• 1 pound (450g) shrimp, peeled and deveined
• 2 tablespoons honey
• 3 cloves garlic, minced
• 1 tablespoon soy sauce
• 2 cups mixed vegetables (like broccoli and snap peas)
• 1 tablespoon olive oil

Cooking Instructions

1. Heat olive oil in a large pan over medium heat (350°F / 175°C).
2. Add shrimp and cook for 2-3 minutes until pink.
3. Remove shrimp and set aside.
4. Add vegetables to the pan and stir-fry for 4-5 minutes.
5. Mix honey, garlic, and soy sauce in a bowl.
6. Return shrimp to the pan and pour sauce over everything.
7. Stir well and cook for another 2-3 minutes until heated.

5) Veggie-Packed Chicken Fajitas

Veggie-packed chicken fajitas are a delicious and healthy option for dinner. They are quick to make and are loaded with colorful vegetables. You can use any bell peppers, onions, or zucchini you have on hand.

Start by slicing lean chicken breasts into strips. Cook them in a skillet with a bit of oil over medium-high heat (about 375°F or 190°C). Add your sliced veggies and season with chili powder and salt.

Cook everything for about 7 minutes until the chicken is done and the vegetables are tender-crisp. Serve in warm tortillas or over rice for a filling meal.

Ingredients

• 1 pound (450g) lean chicken breasts
• 2 bell peppers (any color)
• 1 onion
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• Salt to taste
• Tortillas or rice for serving

Cooking Instructions

1. Slice chicken breasts into strips.
2. Heat olive oil in a skillet over medium-high heat.
3. Add chicken strips and cook for 3-4 minutes.
4. Add sliced peppers and onion.
5. Season with chili powder and salt.
6. Cook for an additional 3-4 minutes until chicken is done.
7. Serve in tortillas or over rice.

6) Lentil and Spinach Dal

Lentil and Spinach Dal is a quick and nutritious meal. It’s packed with protein and fiber, making it a perfect choice for a healthy dinner.

To start, gather red or green lentils. They cook quickly and are ideal for easy recipes. Spinach adds great flavor and vitamins. You can use fresh or frozen spinach for convenience.

This dish is tasty on its own or served with rice or naan. You can enhance the flavor with spices like cumin and garam masala.

Ingredients

• 1 cup lentils (red or green)
• 2 cups spinach (fresh or frozen)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon garam masala
• Salt to taste
• 4 cups vegetable broth or water
• Juice of 1 lemon

Cooking Instructions

1. Rinse the lentils under cold water.
2. In a pot, sauté the onion and garlic until soft.
3. Add lentils and broth, bringing to a boil.
4. Cook for about 15 minutes until lentils are tender.
5. Stir in spinach, spices, and lemon juice, cooking for an additional 5 minutes. Enjoy!

Zucchini Noodles with Pesto

Zucchini noodles, also known as zoodles, are a great low-carb alternative to traditional pasta. They cook quickly and soak up flavors beautifully. Pairing them with pesto makes for a tasty and healthy dinner.

To prepare, start by spiralizing your zucchini into long, thin strands. You can use a spiral vegetable slicer or a vegetable peeler. Sprinkle the zucchini with a little salt and let it drain for about 15 to 30 minutes to reduce excess moisture.

While the zucchini drains, you can whip up your pesto. Use fresh basil, garlic, olive oil, and nuts for a quick blend. Mix the pesto with the zoodles after they have drained and squeezed out any water.

This dish is not only delicious but also packed with nutrients. It’s quick to make and perfect for busy weeknights.

Ingredients

• 2 medium zucchinis
• 1 cup fresh basil leaves
• 2 cloves garlic
• 1/4 cup olive oil
• 1/4 cup nuts (pine nuts or walnuts)
• Salt to taste

Cooking Instructions

1. Spiralize the zucchinis into noodles.
2. Sprinkle with salt and let drain for 15-30 minutes.
3. In a blender, combine basil, garlic, olive oil, and nuts; blend until smooth.
4. Toss the drained zucchini noodles with pesto and serve.

8) Oven-Baked Salmon with Asparagus

Oven-baked salmon with asparagus is a simple, healthy dinner packed with protein. This meal is not only easy to make but also delicious and satisfying.

Start by preheating your oven to 400°F (200°C). Place salmon fillets and asparagus on a baking sheet. Drizzle with olive oil and sprinkle salt, pepper, and garlic for extra flavor.

Cooking time is about 12-15 minutes. Your salmon will be flaky and the asparagus tender. It’s great served on its own, or with a side of rice or quinoa.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 2 cloves garlic, minced (optional)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Arrange the salmon and asparagus on a baking sheet.
3. Drizzle olive oil over the salmon and asparagus. Then, season them with salt, pepper, and garlic.
4. Bake for 12-15 minutes, until the salmon is flaky. Enjoy!

9) Chickpea and Sweet Potato Curry

Chickpea and sweet potato curry is a warm and filling dish. It’s not only high in protein but also packed with nutrients. The sweet potato adds a nice sweetness that balances the spices well.

You can prepare this meal quickly, making it perfect for a busy weeknight. Start by sautéing onions, garlic, and ginger in a pot. Then, add chopped sweet potatoes and drained chickpeas.

Pour in coconut milk and your favorite spices like cumin and turmeric. Let it simmer until the sweet potatoes are tender. Serve it over rice or with bread for a complete meal.

Ingredients

• 1 can chickpeas, drained
• 1 medium sweet potato, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 can coconut milk
• 1 teaspoon cumin
• 1 teaspoon turmeric
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onion, garlic, and ginger; sauté for 3-5 minutes.
3. Stir in sweet potato and chickpeas, cooking for another 5 minutes.
4. Add coconut milk, cumin, turmeric, salt, and pepper.
5. Simmer until sweet potato is soft, about 15 minutes.
6. Serve warm. Enjoy!

10) Greek Yogurt Chicken Salad

Greek yogurt chicken salad is a healthy choice packed with protein. It’s creamy, tasty, and quick to prepare, making it perfect for a busy weeknight.

Start with shredded chicken as the base. Combine it with Greek yogurt for creaminess. Greek yogurt is a great source of protein and adds a tangy flavor.

Next, toss in crunchy vegetables like celery and onions. You can also add sweet elements like grapes for a nice balance. Nuts like almonds or pecans will give an extra crunch.

Season your salad with salt, pepper, and favorite herbs like dill. Mix everything together for a delicious meal. You can serve it on a bed of greens or in a wrap.

Ingredients

• 2 cups shredded chicken
• 1 cup plain Greek yogurt
• 1 cup diced celery
• 1/2 cup halved grapes
• 1/4 cup chopped almonds or pecans
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon dill

Cooking Instructions

1. Combine shredded chicken and Greek yogurt in a large bowl.
2. Add diced celery and halved grapes.
3. Stir in chopped nuts, salt, pepper, and dill.
4. Mix well until everything is coated.
5. Serve immediately or chill before serving.