07 High Protein Dinner Idea

High protein dinners keep you satisfied, steady your energy, and support recovery after a busy day, making it essential to have a go-to high protein dinner idea. They can still be bold, colorful, and fast. The recipes below lean on familiar pantry items, quick-cooking techniques, and smart flavor-building so dinner feels both simple and special.

You’ll find meat, seafood, and plant-based options, so it’s easy to match your week to the plate.

Quick overview

The summary below helps you pick based on time and protein target. All protein values are estimates per serving.

Recipe	Protein per serving	Time	Main protein
Fast Skillet Chili with Lean Beef and Beans	38 g	30 min	Lean ground beef, beans
Sheet Pan Lemon Herb Chicken Thighs with Broccoli	42 g	40 min	Chicken thighs
Miso Ginger Salmon with Soba and Sesame Greens	38 g	25 min	Salmon
Tofu and Edamame Stir-Fry with Cashews	32 g	25 min	Tofu, edamame
Turkey and Quinoa Stuffed Bell Peppers	34 g	45 min	Ground turkey, quinoa
Shrimp and Egg White Cauli Fried Rice	36 g	20 min	Shrimp, egg whites
Baked Pesto Chicken with Cottage Cheese Pasta	40 g	35 min	Chicken breast, cottage cheese, pasta

Smart prep ideas for busy nights

A little weekend prep pays off when the clock is tight.

• Cook a big pot of quinoa and chill it flat in a zip bag for fast dinners.
• Portion raw proteins in freezer bags with marinades. Thaw in the fridge the night before.
• Chop hardy vegetables in advance. Store carrots, broccoli, and peppers in sealed containers with a paper towel to absorb moisture.
• Keep flavor boosters ready: scallion oil, roasted garlic, and a jar of pesto.
• Stock flexible proteins: canned beans, firm tofu, shrimp in the freezer, cottage cheese, and eggs.

1. Fast Skillet Chili with Lean Beef and Beans

Familiar, hearty, and weeknight fast.

• Yield: Serves 4
• Protein: About 38 g per serving
• Time: 30 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 1 pound 93 percent lean ground beef
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon kosher salt, plus more to taste
• 1 tablespoon tomato paste
• 1 can (14.5 ounces) fire-roasted diced tomatoes
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 cup low sodium beef broth or water
• Optional: 1 teaspoon cocoa powder, 1 small chipotle in adobo, chopped

Instructions

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper and cook until softened, 4 to 5 minutes. Stir in garlic for 30 seconds.
2. Add ground beef and cook, breaking up, until browned, 5 to 6 minutes. Spoon off excess fat if needed.
3. Season with chili powder, cumin, smoked paprika, oregano, and salt. Stir in tomato paste and cook 1 minute.
4. Add tomatoes, beans, and broth. Add cocoa and chipotle if using. Simmer uncovered 12 to 15 minutes until thick.
5. Taste and adjust salt. Serve hot.

Notes and swaps

• Try 90 percent lean bison or ground turkey.
• Stir in a handful of corn at the end for sweetness.
• Top with Greek yogurt, cilantro, diced red onion, and lime.

2. Sheet Pan Lemon Herb Chicken Thighs with Broccoli

Everything roasts together, so cleanup is minimal.

• Yield: Serves 4
• Protein: About 42 g per serving
• Time: 40 minutes

Ingredients

• 2 pounds boneless skinless chicken thighs, patted dry
• 1 large head broccoli, cut into florets
• 1 pound baby potatoes, halved
• 3 tablespoons olive oil, divided
• Zest and juice of 1 large lemon
• 3 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon kosher salt
• 1 teaspoon black pepper
• Optional: red pepper flakes, chopped parsley to finish

Instructions

1. Heat oven to 425°F. Line a rimmed sheet pan with parchment.
2. In a bowl, whisk 2 tablespoons oil with lemon zest and juice, garlic, oregano, thyme, salt, and pepper.
3. Toss chicken with half the lemon mixture. Toss potatoes and broccoli with remaining 1 tablespoon oil and a pinch of salt.
4. Spread potatoes on the pan, then chicken and broccoli. Spoon any remaining marinade over chicken.
5. Roast 25 to 30 minutes until chicken reaches 165°F and vegetables are browned. If you like deeper color, broil 2 minutes.
6. Finish with red pepper flakes and parsley.

Make it yours

• Swap broccoli for asparagus in spring or Brussels sprouts in winter.
• Use bone-in thighs and add 10 minutes to the roasting time.

3. Miso Ginger Salmon with Soba and Sesame Greens

A savory-sweet glaze pairs with tender noodles and vibrant greens.

• Yield: Serves 4
• Protein: About 38 g per serving
• Time: 25 minutes

Ingredients

• 4 salmon fillets, 5 ounces each, skin on
• 2 tablespoons white miso paste
• 1 tablespoon grated fresh ginger
• 1 tablespoon low sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 2 teaspoons honey or maple syrup
• 2 teaspoons sesame oil, divided
• 8 ounces soba noodles
• 8 cups baby spinach or chopped bok choy
• 2 teaspoons neutral oil
• 2 garlic cloves, sliced
• 1 tablespoon toasted sesame seeds
• Lime wedges, scallions for serving

Instructions

1. Heat oven to 425°F. Line a small sheet pan with foil. Whisk miso, ginger, soy, vinegar, honey, and 1 teaspoon sesame oil.
2. Pat salmon dry. Place skin-side down on the pan and brush with miso glaze. Roast 10 to 12 minutes, depending on thickness.
3. While salmon roasts, cook soba in salted water per package directions. Drain and toss with 1 teaspoon sesame oil.
4. Heat neutral oil in a large skillet. Add garlic for 30 seconds, then greens. Cook until wilted, 1 to 2 minutes. Season with a pinch of salt.
5. Plate soba, top with greens and salmon. Sprinkle with sesame seeds, scallions, and a squeeze of lime.

Tips

• For crisp skin, sear salmon skin-side down in a hot skillet for 3 minutes, then finish in the oven 5 to 7 minutes.
• Buckwheat-only soba is higher in protein than blended varieties. Check labels.

4. Tofu and Edamame Stir-Fry with Cashews

Plant-based and loaded with texture.

• Yield: Serves 4
• Protein: About 32 g per serving
• Time: 25 minutes

Ingredients

• 14 ounces extra-firm tofu, pressed and cubed
• 1 cup shelled edamame, thawed if frozen
• 1 cup sugar snap peas, trimmed
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1/2 cup raw cashews
• 2 tablespoons neutral oil, divided
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger

Sauce

• 3 tablespoons low sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon hoisin or coconut aminos
• 1 teaspoon cornstarch
• 1 teaspoon chili garlic sauce, to taste
• 1 teaspoon honey or brown sugar

Instructions

1. Whisk sauce ingredients in a small bowl. Set aside.
2. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add tofu cubes and cook until golden on most sides, 6 to 8 minutes. Remove to a plate.
3. Add remaining oil. Stir-fry onion and bell pepper 2 minutes. Add snap peas, edamame, garlic, and ginger. Cook 2 to 3 minutes more.
4. Return tofu and add cashews. Stir sauce, pour over, and toss until glossy and thickened, about 1 minute.
5. Serve over steamed brown rice or cauliflower rice.

Good to know

• Pressing tofu improves browning. A quick 10-minute press between towels works.
• Roast cashews in a dry pan for deeper flavor.

5. Turkey and Quinoa Stuffed Bell Peppers

Colorful peppers baked until tender, with a savory, protein-rich filling, making it a great high protein dinner idea.

• Yield: Serves 4
• Protein: About 34 g per serving
• Time: 45 minutes

Ingredients

• 4 large bell peppers, tops cut and seeds removed
• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried basil or Italian seasoning
• 1 teaspoon kosher salt
• 1 cup cooked quinoa
• 1 can (14.5 ounces) diced tomatoes, drained
• 1/2 cup black beans, rinsed and drained
• 1/2 cup shredded part-skim mozzarella or crumbled feta (optional)
• 2 tablespoons chopped parsley

Instructions

1. Heat oven to 400°F. Nestle peppers in a small baking dish so they stand upright.
2. Heat oil in a skillet over medium heat. Cook onion until translucent, 3 minutes. Add turkey and cook until no longer pink, 5 to 6 minutes.
3. Stir in garlic, cumin, smoked paprika, basil, and salt. Add quinoa, tomatoes, and black beans. Warm through and adjust seasoning.
4. Spoon filling into peppers. Top with cheese if using.
5. Cover loosely with foil and bake 25 minutes. Uncover and bake 5 to 10 minutes more until peppers are tender.
6. Sprinkle with parsley and serve.

Variations

• Swap quinoa for farro or brown rice.
• Stir chopped spinach into the hot filling to wilt.

6. Shrimp and Egg White Cauli Fried Rice

All the comfort of takeout fried rice with a protein bump.

• Yield: Serves 4
• Protein: About 36 g per serving
• Time: 20 minutes

Ingredients

• 1 pound large shrimp, peeled and deveined
• 4 large egg whites, lightly beaten
• 1 tablespoon sesame oil, divided
• 2 tablespoons neutral oil, divided
• 1 small onion, diced
• 2 cups frozen mixed peas and carrots
• 3 cups riced cauliflower
• 3 cloves garlic, minced
• 2 tablespoons low sodium soy sauce or tamari, plus more to taste
• 1 tablespoon rice vinegar
• 1 teaspoon sriracha or chili crisp, to taste
• 3 scallions, thinly sliced

Instructions

1. Pat shrimp dry and season with a pinch of salt.
2. Heat 1 tablespoon neutral oil in a large nonstick skillet over medium-high heat. Sear shrimp 1 to 2 minutes per side until just opaque. Transfer to a plate.
3. Add remaining neutral oil. Sauté onion 2 minutes. Add peas and carrots and cook until hot.
4. Push vegetables to one side. Add a splash of oil if the pan looks dry. Pour in egg whites, scramble until set, then break into pieces.
5. Stir in riced cauliflower and garlic. Cook 3 to 4 minutes until steam stops rising and cauliflower is tender.
6. Add shrimp back with soy, rice vinegar, sesame oil, and sriracha. Toss 1 minute. Finish with scallions.

Tips

• If using cooked day-old brown rice instead of cauliflower rice, add 3 cups cooked rice and increase soy to taste.
• A pinch of white pepper gives classic takeout flavor.

7. Baked Pesto Chicken with Cottage Cheese Pasta

Creamy sauce, fresh basil notes, and serious protein thanks to cottage cheese.

• Yield: Serves 4
• Protein: About 40 g per serving
• Time: 35 minutes

Ingredients

• 1 pound boneless skinless chicken breasts
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 8 ounces whole wheat penne or rotini
• 1 cup low fat cottage cheese
• 1/3 cup basil pesto
• 2 tablespoons grated Parmesan
• 1 pint cherry tomatoes, halved
• 2 cups baby spinach
• Juice of 1/2 lemon
• Red pepper flakes, to taste

Instructions

1. Heat oven to 425°F. Place chicken on a sheet pan, rub with olive oil, and season with salt and pepper. Bake 16 to 18 minutes until 165°F. Rest 5 minutes, then slice.
2. While chicken bakes, cook pasta in salted water until al dente. Reserve 1/2 cup pasta water, then drain.
3. Blend cottage cheese, pesto, Parmesan, and lemon juice until smooth.
4. Return pasta to the pot over low heat. Add sauce and a splash of reserved water to loosen. Stir in spinach to wilt.
5. Fold in cherry tomatoes and sliced chicken. Adjust with more pasta water for a silky finish. Season with red pepper flakes and salt to taste.

Notes

• For extra protein, use chickpea pasta and keep the sauce slightly looser.
• Swap chicken for grilled shrimp or sliced turkey sausage.

Extra flavor boosters that fit any recipe

Small touches deliver big payoff without extra time.

• Fresh herbs at the end make everything brighter. Parsley, cilantro, basil, and dill are all weeknight-friendly.
• Citrus zest wakes up rich sauces. Lemon with chicken, lime with fish and tofu.
• Toasted nuts and seeds add crunch plus a few grams of protein.
• A spoon of Greek yogurt can mellow heat in chili or stand in for sour cream.
• Keep a finishing salt on hand and use a pinch just before serving. It sharpens flavors without over-salting the dish during cooking.

A few planning notes

• Protein counts will vary with brands and portion sizes. If you are tracking, weigh your main protein and check labels for beans, pasta, and tofu.
• Most sauces here freeze well in small jars. The tofu stir-fry sauce, pesto blend, and chili base are good examples.
• Cook once, eat twice works beautifully with these dishes. Chili, stuffed peppers, and pesto pasta handle a reheat without losing texture, making them great high protein dinner ideas.

Hungry now is the best time to cook. Pick one tonight, prep a second for later in the week, and enjoy the steady energy that follows.