21 High Protein Fall Dinners for Families

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. One Pan Cheesy Jalapeno Chicken

One Pan Cheesy Jalapeno Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT21M · Total: PT31M · Yield: [‘4’, ‘4 chicken breasts’]

One-pan cheesy jalapeño chicken – a hassle free dinner anyone can make. It’s a quick, flavorful, and satisfying meal that requires minimal effort. Keto, high protein and gluten-free.

Ingredients

• 4 small chicken breasts (skinless and boneless)
• 1 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp chili powder
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 tbsp butter
• 1/2 white onion (finely chopped)
• 2 jalapenos (seeded and diced)
• 3 garlic cloves (minced)
• 1/4 cup heavy cream
• 1/3 cup chicken broth
• 2 oz cream cheese
• 1 cup cheddar cheese (shredded)
• Sliced jalapenos (for garnish)

Instructions

1. Combine cumin, paprika, chili, garlic, salt and black pepper in a small bowl.
2. Rub all sides of the chicken breasts with the mixture of spices.
3. Heat up a large skillet to medium-high heat. Add olive oil. Brown the chicken breasts in the skillet for 2-3 minutes on each side and set them aside.
4. Add butter to the skillet. Then, onion, jalapenos and garlic. Sauté for about 3-4 minutes.
5. Pour in the heavy cream, chicken broth, cream cheese and reduce the heat to low. Stir the mixture until the cream cheese melts. Around 2-3 minutes.
6. Add 1/2 cup of cheddar cheese and stir it in.
7. Now, add in the chicken breasts and cover with the remaining 1/2 cup of cheddar cheese.
8. Place a lid on the skillet and simmer over low heat for 6-8 minutes. Remove from heat and garnish with slices of jalapenos on top.

2. Creamy Dijon Pork Chops

Creamy Dijon Pork Chops is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Yield: [‘4’, ‘4 pork chops’]

Pan-seared pork chops in a rich, garlicky Dijon cream sauce make the ultimate dinner! High in protein, gluten-free, and perfect for keto or low-carb diets.

Ingredients

• 1 tbsp butter
• 1 tbsp olive oil
• 4 boneless pork chops (1/2-inch thick)
• Salt and black pepper (to taste)
• 4 slices bacon (diced)
• 1 tbsp butter
• 4 cloves garlic (minced)
• 1 tsp dried oregano
• 1/2 tsp dried rosemary
• 1/2 tsp dried basil
• 1/2 cup chicken broth (low sodium)
• 1 cup heavy cream
• 2 tbsp Dijon mustard
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup Parmesan cheese (grated)
• 2 cups baby spinach
• Parsley (chopped)

Instructions

1. Place a large skillet over medium-high heat. Add in the butter and olive oil, let them heat up.
2. Season pork chops with salt and black pepper. Add them to the skillet and cook for 5-6 minutes on each side until they’re golden brown. If your pork chops are slightly thicker, you might need to cook them for longer.
3. Remove the pork chops, cover them, and set them aside.
4. Add in the bacon and cook until crispy. It should take around 6-8 minutes.
5. Remove the bacon, but keep the fat inside the skillet.
6. Now, add in the remaining butter into the skillet with garlic, dried oregano, and basil. Cook for about 30 seconds.
7. Pour the chicken broth into the skillet and scrape off any burnt bits from the bottom of the pan with a spatula. Let it come to a simmer – it should take around 3-4 minutes.
8. Now, add in the heavy cream, Dijon mustard, salt and black pepper. Stir all of the ingredients together.
9. Lower the heat and let it simmer until the sauce starts thickening up. It should take around 3-5 minutes.
10. Add in the parmesan and baby spinach. Let it cook for about 1 minute.
11. Finally, return the pork chops back into the skillet, cover them with the sauce, and let them cook for 2-3 minutes until they heat up.
12. Garnish with cooked bacon and chopped parsley, and then serve.

3. Creamy Chicken with Sun-Dried Tomatoes

Creamy Chicken with Sun-Dried Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT26M · Total: PT31M · Yield: [‘4’, ‘4 chicken thighs’]

This creamy chicken is made in just one pan. Delicious, creamy, tomatoey and full of flavors. Keto, high-protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 4 chicken thighs (boneless, skinless (or chicken breasts))
• Salt and black pepper (to taste)
• 2 cloves garlic (minced)
• 1 tbsp Italian seasoning
• 1 tsp oregano
• ¼ tsp red pepper flakes
• ½ cup sun-dried tomatoes (drained and thinly sliced)
• 1 cup chicken stock
• ½ cup heavy cream
• ¼ cup Parmesan (grated)
• 1 tbsp cornstarch
• ¼ fresh basil leaves (chopped)

Instructions

1. Heat up the skillet to medium-high heat and add olive oil. Brown up the chicken thighs for 2-3 minutes on each side. Salt and pepper them. Remove them from the skillet and set aside.
2. Now, add minced garlic, Italian seasoning, oregano, red pepper flakes and sun-dried tomatoes into the skillet. Sauté for 2-3 minutes.
3. Pour in the chicken stock and heavy cream, and add in the parmesan. Add the cornstarch and start whisking immediately to disperse it throughout the cream.
4. Add the chicken thighs back into the skillet, cover them with the sauce, lower the heat, and cover with a lid. Cook for 15-20 minutes until the chicken thighs are fully cooked; it will depend on their size. The bigger the chicken thigh, the longer it will take for it to cook. Stir every few minutes to make sure the sauce doesn’t burn to the skillet.
5. Once fully cooked, stir in fresh basil leaves and remove from the heat. Serve warm, and make sure to spoon the sauce over each chicken thigh. Sprinkle some parmesan, sun-dried tomatoes, and basil on top before eating for the extra flavor.

4. Slow Cooker Protein Chili

Slow Cooker Protein Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT300M · Total: PT330M · Yield: [‘6’, ‘6 bowls’]

This high-protein chili is packed with lean ground beef, beans, and bold spices for a delicious and nutritious dish. It is high protein, gluten free and dairy free.

Ingredients

• 1 tbsp olive oil
• 1 1/2 lb lean ground beef mince (5% fat)
• 1 yellow onion (chopped)
• 5 garlic cloves (minced)
• 1 red bell pepper (diced)
• 1 tbsp chili powder
• 2 tbsp unsweetened cocoa powder
• 1 tbsp cumin
• 1 tbsp paprika
• 1 tbsp dried oregano
• 1/8 tsp cayenne pepper
• 1 28 oz can fire-roasted tomatoes
• 15 oz can crushed tomatoes
• 1 4 oz can green chiles (mild & chopped)
• 1/4 cup beef broth (low sodium)
• 1 15 oz can black beans (drained and rinsed)
• 1 15 oz can kidney beans (drained and rinsed)
• 1 15 oz can sweet kernel corn (drained and rinsed)
• Salt and pepper (to taste)
• 1 avocado (sliced)
• 6 tbsp sour cream
• Green onion (chopped)

Instructions

1. Heat a skillet over medium-high heat. Add in the olive oil and beef mince. Break it apart and cook for 5-6 minutes until the beef browns up. Drain the fat.
2. Next, add onion, garlic, and red bell pepper. Stir and cook for another 3-5 minutes until the onion is translucent.
3. Transfer the beef mixture to the slow cooker. Add the rest of the chili ingredients and mix to combine.
4. Cook on high for 3-4 hours or on low for 6-8 hours. If the chili has too much liquid towards the end, slightly open the lid for water to evaporate. If it is too thick, pour in more beef broth.
5. Serve in bowls and top up with avocado slices, sour cream, and green onion.

5. Buffalo Chicken Sweet Potato Casserole

Buffalo Chicken Sweet Potato Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Yield: [‘8’, ‘8 slices’]

Craving something hearty and healthy? This buffalo chicken sweet potato casserole is filling, satisfying, one-pan meal comforting to your heart and soul. It’s gluten-free and high-protein.

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cut into cubes)
• 5 medium sweet potatoes (cut into small cubes)
• 2 broccoli heads (cut into small florets)
• 1 cup buffalo sauce
• 1/2 cup olive oil
• 2 tsp garlic powder
• 2 tsp onion powder
• 1/2 tsp salt
• 1 tsp black pepper
• 1 cup cheddar (shredded)
• Green onion (chopped)

Instructions

1. Preheat the oven 425F and spray a 9×13 casserole dish with oil.
2. In a small bowl, combine buffalo sauce, olive oil, garlic powder, onion powder, salt, and black pepper.
3. In a large bowl, combine sweet potatoes with half of the buffalo sauce mixture until all of the sweet potato is covered.
4. Add the sweet potato to the baking dish and roast in the oven for 30 minutes, flipping the potatoes halfway. It’s important to make sure the potatoes cook through.
5. Add the chicken and broccoli to the same large bowl, add the rest of the buffalo sauce, and combine well to coat the ingredients.
6. After 30 minutes have passed, add broccoli and chicken on top of sweet potatoes. Bake for another 20-25 minutes until the chicken has fully cooked.
7. Finally, sprinkle the casserole dish with cheddar cheese. Broil for 3-5 minutes until the cheese has melted.
8. Garnish with green onion.

6. Buffalo Chicken Cauliflower Casserole

Buffalo Chicken Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘8’, ‘8 bowls’]

This Buffalo chicken cauliflower casserole features the bold spice of buffalo sauce, creamy melted cheese, and tender chicken over riced cauliflower – a perfect low carb, high protein and gluten-free meal.

Ingredients

• 1.5 lbs cooked chicken (shredded)
• 5 cups riced cauliflower (raw)
• 1/2 cup buffalo sauce
• 8 oz cream cheese (room temperature)
• 2 cups cheddar cheese (shredded, divided)
• 1/4 cup buffalo sauce
• Parsley (chopped)

Instructions

1. Preheat the oven to 375F. Prepare a 9×13” casserole dish.
2. In a large bowl, combine cooked shredded chicken, riced cauliflower, buffalo sauce, cream cheese and 1 cup cheddar cheese. It will form a very thick mixture.
3. Add the mixture into the casserole dish and level it out.
4. Cover with the remaining 1 cup of cheddar cheese.
5. Cover the casserole dish with foil and bake in the oven for 25 minutes. Then, remove the foil and bake for another 10 minutes until the cheese completely melts and bubbles.
6. Garnish with extra buffalo sauce and chopped parsley. Serve immediately.

7. Cheesy Spinach Chicken Bake

Cheesy Spinach Chicken Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘4’, ‘4 chicken breasts’]

This easy spinach chicken bake is packed with juicy chicken, melty cheese, and spinach. A low-carb, high protein, gluten-free dinner ready in no time!

Ingredients

• 2 large chicken breasts (boneless and skinless)
• 2 tbsp olive oil (divided)
• 4 cloves garlic (minced)
• 2 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup cream cheese (softened)
• 2 cups spinach (rinsed)
• 1 cup Mozzarella cheese (shredded)

Instructions

1. Prepare a casserole dish. Cut the chicken breasts horizontally to create 4 separate thinner chicken breasts.
2. In a bowl, combine 1 tbsp olive oil, minced garlic, Italian seasoning, red pepper flakes, salt, and black pepper. Add in the chicken breasts, cover them with the mixture completely, and set aside for 15 minutes to marinate.
3. Preheat the oven to 400F. Heat up a frying pan, add in the remaining 1 tbsp of olive oil and wilt the spinach for a 3-5 minutes and set it aside.
4. Drain the chicken from the marinade and place them in a casserole dish.
5. Cover the breasts with cream cheese, then wilted spinach, and finally sprinkle with all of the shredded mozzarella cheese. Bake in the oven for 25-30 minutes until the chicken fully cooks and the cheese turns golden brown.

8. Creamy Ground Beef Orzo

Creamy Ground Beef Orzo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This creamy ground beef orzo features tender ground beef, rich tomato sauce, and creamy orzo pasta. A quick and easy one pan meal that is high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp dried basil
• 1/2 tsp crushed red pepper flakes (optional)
• 1 tbsp tomato paste
• 1 cup uncooked orzo
• 1 14 oz can tomato sauce (or crushed/diced tomatoes)
• 1 cup beef broth
• 1 cup heavy cream
• 1 tsp Worcestershire sauce
• 2 cups fresh baby spinach
• 1/2 cup parmesan (grated)
• Salt & black pepper (to taste)
• Fresh basil (chopped)

Instructions

1. Heat up a Dutch oven or a pot over medium-high heat. Add in the beef and break it apart with a spatula. Let it cook for 5 minutes.
2. Add in the chopped onion and stir the mince. Cook until the beef has browned up, and the onion is translucent. It should take around 5 minutes.
3. Add garlic, Italian seasoning, dried basil, crushed red pepper flakes, tomato paste, and orzo into the pot. Stir very well and cook for 1 minute or so.
4. Pour tomato sauce, beef broth, heavy cream, and Worcestershire sauce into the pot. Give all the ingredients a good mix, and let it cook.
5. The pot will start bubbling up; lower the heat slightly. Then, keep it uncovered to continue cooking for 10-15 minutes. Stir it frequently while it’s being cooked to prevent the orzo from sticking to the bottom of the pot.
6. Once orzo has cooked completely, remove the pot from the heat. Stir in fresh baby spinach and grated parmesan. Cover the pot for 5 minutes to let it thicken up.
7. Season with salt and black pepper and serve with a sprinkle of grated parmesan cheese and chopped basil.

9. Creamy Sun-Dried Tomato Chicken Orzo

Creamy Sun-Dried Tomato Chicken Orzo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This is the most flavorful, creamy and yummy pasta you’ll ever make. With 40g of protein per bowl and bursting with flavors of sun-dried tomatoes. Made in just 30 minutes.

Ingredients

• 1 lb chicken breast tenderloins
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp Italian seasoning
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil
• 5 cloves garlic (minced)
• 1 cup sun-dried tomatoes (chopped)
• 1 cup orzo (uncooked)
• 2 cups chicken stock
• ¼ tsp salt
• 4 oz fresh spinach
• 1/2 cup heavy cream
• 1 tbsp dried basil
• 1/4 tsp red pepper flakes
• 2 tbsp grated parmesan

Instructions

1. Heat up 2 tbsp of olive oil on medium-high heat in a large skillet. Add in the chicken breast tenderloins and cover with paprika, Italian seasoning, salt and black pepper.
2. Sear the chicken for 3 minutes on each side, making sure it gets covered with all the seasoning. A total of 6 minutes.
3. Remove the chicken from the pan, and add olive oil to the same skillet, then garlic, sun-dried tomatoes, and orzo. Stir and roast the orzo pasta for about 2 minutes.
4. Pour in the chicken stock, add salt, and bring it to a boil.
5. Lower the heat and cover the skillet with a lid. Let the orzo cook for 5-8 minutes until it softens, mixing throughout to prevent it from sticking to the pan.
6. Add in fresh spinach and mix it in well until it wilts. It will take around 2-3 minutes.
7. Pour in the heavy cream, add dried basil, red pepper flakes, and give it a good mix.
8. Bring the chicken back into the pan and let it simmer covered for 2-5 minutes until it’s heated up and fully cooked.
9. Remove the skillet from the heat and sprinkle with grated parmesan

10. Mediterranean Stuffed Salmon

Mediterranean Stuffed Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 salmon fillets’]

This flavorful salmon is filled with a delicious mix of spinach, feta, and sun-dried tomatoes. A healthy, high protein dinner that’s low-carb and gluten-free.

Ingredients

• 1/2 cup sun-dried tomatoes (drained and roughly chopped)
• 3 cups baby spinach
• 1/2 cup feta cheese (crumbled)
• 2 tsp Italian seasoning
• 1/2 tsp sea salt
• 1 1 lb sockeye salmon fillet
• Cooking spray
• Sea salt (to taste)

Instructions

1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
2. Heat up a small saucepan over medium-high heat. Add in the sun-dried tomatoes and bring them to a sizzle. Add in the baby spinach and cook until wilted. Don’t be afraid to move it around with a spatula.
3. Remove the saucepan from the heat and add in feta cheese, Italian seasoning, and salt. Give it all a very good stir.
4. Take the sockeye salmon fillet, pat it dry with paper towels, and cut it into 4 equal-sized fillets. Now, cut each fillet lengthwise without fully cutting through and leaving 1/2 inch of the fillet still attached.
5. Spray the salmon fillets with cooking spray lightly. Sprinkle with the sea salt and place on the baking sheet with parchment paper.
6. Stuff each salmon fillet with the stuffing mixture.
7. Pop into the oven and bake in for 25-30 minutes until the salmon has cooked through. Serve warm.

11. Prawn Orzo with Sun-Dried Tomatoes

Prawn Orzo with Sun-Dried Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

Creamy prawn orzo is a high-protein, one-pan meal with juicy prawns, garlic, and sun-dried tomatoes. Bold, savory, and a little spicy—perfect for any occasion!

Ingredients

• 1 1/2 lb raw king prawns (get them already peeled)
• 1 tsp paprika powder
• 1/2 tsp red pepper flakes (optional)
• 2 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt
• 2 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tbsp olive oil
• 1/2 cup sun-dried tomatoes (chopped)
• 1 cup orzo (uncooked)
• 2 cups chicken broth
• 1 cup broccoli (finely chopped)
• 2 cups fresh spinach
• 1 cup heavy cream
• Salt and black pepper (to taste)

Instructions Prawns

1. In a bowl, cover king prawns with paprika powder, red pepper flakes, garlic powder, black pepper and salt. Gently toss so the prawns are covered well.
2. Heat up a large pan over medium-high heat. Add 2 tbsp olive oil, and minced garlic and let it cook for 30s.
3. Add in the prawns and cook until pink on each side for 2-3 minutes per side. Remove from the pan and set aside.

Orzo Pasta

1. Add 1 tbsp of olive oil and chopped sun-dried tomatoes to the same pan. Cook it for around 30 seconds.
2. Then, add uncooked orzo to the same pan and roast it for around 1 minute. Stirring throughout so it gets covered in all the oils and leftover spices.
3. Pour in the chicken broth and give it a good mix, scraping all the burnt bites from the pan. Add in chopped broccoli and mix it in well.
4. Wait until the chicken broth starts bubbling, lower the heat, and cover with a lid. Cook for 7-8 minutes. Make sure you stir 2-3 times while it’s cooking to prevent the pasta from sticking to the bottom of the pan.
5. When orzo softens up, add fresh spinach, heavy cream, salt, and black pepper. Stir everything and cook until the spinach wilts. It should take around 2-3 minutes.
6. Now, place the prawns back into the pan and cook for 2-3 minutes until it warms up. Serve hot.

12. Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 bowls’]

Enjoy a spicy, and creamy Cajun chicken pasta packed with bold flavors and over 30g of protein per serving. A high-protein, high-calorie meal perfect for any night!

Ingredients

• 2 cups penne pasta (dry)
• 2 chicken breasts (boneless and skinless)
• 2 tbsp olive oil
• 1 tbsp butter (unsalted)
• 2 tbsp Cajun seasoning (divided)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3 garlic cloves (minced)
• 2/3 cup diced tomatoes
• 1 1/2 cup heavy cream
• 1/2 cup parmesan cheese (grated)
• Parmesan (grated)
• Parsley (chopped)

Instructions

1. Bring water to boil in a large pot, add 1 tbsp of salt, and cook penne pasta according to instructions on the packaging until it’s al dente.
2. Drain the pasta and set 1/2 cup of pasta water aside.
3. Using a meat tenderizer, beat the chicken breasts until they are around 1/2 inch in thickness. Cover the chicken breasts with 1 tbsp Cajun seasoning on both sides, then salt and black pepper.
4. Heat up a large, non-stick skillet over medium-high heat. Add in olive oil and sear chicken on both sides. About 4 minutes on each side. Then, lower the heat and sauté until the chicken cooks through. It should be another 4 minutes per side.
5. Once cooked, remove from the pan onto the cutting board. Slice into thin strips and cover with a plate to keep them warm.
6. In the same skillet with any of the leftover fat in it, add 1 tbsp of butter. Then, press in garlic cloves and cook for 30s.
7. Add the diced tomatoes and let it cook for another 2 minutes or so. Finally, pour in the heavy cream and add the remaining 1 tbsp of Cajun seasoning and parmesan cheese. Give it a stir and bring to a simmer.
8. Add in the cooked penne pasta, then the cooked chicken, and pour in the 1/2 cup of pasta water. Toss until combined and let the ingredients warm up. Add more salt and black pepper if needed.
9. Garnish with grated parmesan and parsley before serving.

13. Cheesy French Onion Chicken

Cheesy French Onion Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Yield: [‘3’, ‘3 chicken breasts’]

This French Onion Chicken Bake delivers all the rich flavor—caramelized onions, garlic, and melty cheese in every bite. Low Carb and High in Protein.

Ingredients

• 3 chicken breasts (boneless and skinless)
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp oregano
• A pinch crushed chili pepper flakes
• Salt and black pepper (to taste)
• 2 tbsp butter (unsalted)
• 5 large yellow onions (thinly sliced)
• 1/4 cup chicken broth
• 4 cloves garlic (minced)
• 1 cup mozzarella cheese (shredded)
• Fresh parsley (chopped)

Instructions

1. Preheat the oven to 400F. Spray a casserole dish with oil.
2. Pound chicken breasts to thin them out a little bit, season them with garlic powder, onion powder, oregano, chili pepper flakes salt, and black pepper. Go easy on the salt as other ingredients will have it. Place chicken breasts inside the casserole dish.
3. Place a skillet over medium-high heat. Add in the butter and let it melt. Add in the onions and cook them until they’re caramelized, occasionally giving them a stir. Once the pan starts getting dry, pour in the chicken broth to prevent it from burning, continue stirring until the onions brown up fully.
4. Finally, add in the minced garlic and cook for 30s until fragrant. Remove from heat and the onion cool down for 5 minutes.
5. Take the caramelized onion and place it on top of each chicken breast, covering them. Sprinkle with mozzarella cheese and bake in the oven for 20-25 minutes. The cheese should be bubbling and, most importantly, the chicken breasts should be fully cooked.
6. Broil for 2 minutes so the cheese turns slightly golden. Remove from the oven and garnish with fresh parsley before serving.

14. Sweet Potato Black Bean Casserole

Sweet Potato Black Bean Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Yield: [‘4’, ‘4 slices’]

This sweet potato black bean casserole is naturally sweet, cheesy, filled with yummy layers and flavorful. It’s high protein and vegetarian.

Ingredients

• 1 large sweet potato
• 14 oz can black beans (drained and rinsed)
• 14 oz can chopped tomatoes
• ½ medium yellow onion (finely chopped)
• 1 red bell pepper (chopped)
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp ground cinnamon
• 1 cup salsa (divided)
• 2-4 tortillas *
• 1 cup cheddar (grated **)
• Salt & black pepper (to taste)
• Fresh cilantro (chopped)
• Sour cream
• Mashed avocado
• Salsa

Instructions Sweet Potatoes

1. Place your large sweet potato (with peel on) on a plate with some water and microwave on the highest setting for 8-10 minutes. Let it cool down. Then, peel and cut into cubes.

Casserole

1. Spray an 8″x8″ baking dish with olive oil. Preheat the oven to 400F.
2. In a large bowl, combine diced sweet potato, black beans, chopped tomatoes, onion, bell pepper, chili powder, paprika, garlic powder, cinnamon, salt, and black pepper.
3. Spread 1/2 cup of salsa on the bottom of the baking dish. Then, cover it with a layer of tortilla. Tear it apart so it nicely fits on top.
4. Add about 2/3 of the mixture of sweet potato on top of the tortillas, and level it out so it’s well spread over.
5. Add the remaining 1/2 cup salsa on top of the layer and spread it around.
6. Now, cover with a layer of tortillas and add the rest of the sweet potato mixture. Level it out and sprinkle it over with cheddar cheese.
7. Bake in the oven for 20-25 minutes until the casserole is slightly golden brown on top. Garnish with fresh cilantro.
8. Serve with mashed avocado, sour cream and additional salsa.

15. Chicken Parmesan Casserole

Chicken Parmesan Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT45M · Total: PT60M · Yield: [‘8’, ‘8 bowls’]

This delicious chicken parmesan casserole is packed with juicy chicken, savory marinara, and gooey cheese. A an easy dump and bake casserole that is a crowd-pleaser.

Ingredients

• 1 ½ lb chicken breasts (skinless and boneless, diced into bite-size cubes)
• 4 garlic cloves (minced)
• 1 tbsp Italian seasoning
• 1 tsp oregano
• 16 oz rigatoni pasta (uncooked)
• 24 oz jar marinara sauce
• 3 cups water
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups shredded mozzarella
• 1 cup Panko breadcrumbs
• ½ cup grated Parmesan cheese
• Fresh basil (chopped)

Instructions

1. Preheat the oven to 425F. Spray a 9×13 baking dish with oil.
2. Add chicken breasts into a bowl and cover with minced garlic, Italian seasoning, and oregano. Toss to coat the chicken and let it sit for 5 minutes.
3. Add uncooked rigatoni pasta, marinara sauce, water, raw seasoned chicken, salt, and black pepper into the baking dish.
4. Stir all the ingredients together to combine inside the baking dish.
5. Cover with aluminum foil tightly to prevent water evaporation. Pop into the oven and bake covered for 30 minutes.
6. Remove from the oven, uncover and give it a stir. There is still going to be plenty of liquid inside the casserole, and the pasta will not be fully cooked. It’s fine.
7. Cover the casserole with shredded mozzarella, breadcrumbs, and parmesan cheese.
8. Pop back into the oven and bake uncovered for 10-15 minutes until the cheese is golden brown and the pasta is tender.
9. Garnish with chopped basil before serving.

16. Creamy Pesto Chicken with Roasted Tomatoes

Creamy Pesto Chicken with Roasted Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’, ‘4 chicken breasts’]

This creamy pesto chicken is rich and flavorful, with juicy chicken, roasted tomatoes, aromatic garlic, and nutty parmesan. It’s high-protein, low-carb, and gluten-free.

Ingredients

• 1 1/2 cups grape tomatoes
• 4 tbsp olive oil (divided)
• Salt and black pepper (to taste)
• 1 tbsp garlic powder
• 1 tbsp paprika powder
• 4 large chicken breasts (skinless and boneless)
• 1/2 yellow onion (chopped)
• 4 cloves garlic (minced)
• 1/2 cup basil pesto
• 1/2 cup heavy cream
• 1/4 cup grated parmesan cheese
• 1/2 tsp red chili pepper flakes

Instructions

1. Preheat the oven to 400F. Add grape tomatoes to the baking sheet with parchment paper, cover with 2 tbsp olive oil, salt and black pepper. Toss to cover the tomatoes, spread them around the baking sheet, and roast in the oven for 20 minutes.
2. While the tomatoes are roasting, combine garlic powder, paprika powder, salt, and black pepper in a small bowl.
3. Cover the chicken breasts with the mixture of spices on both sides.
4. Heat up a shallow Dutch oven or a large skillet over medium-high heat. Add in the 2 tbsp of olive oil and cook chicken breasts for 5 minutes on each side until they brown up.
5. Remove the chicken and set it aside. Add chopped onion to the same skillet and cook for 3-5 minutes until the onion looks caramelized. Then, add in the garlic and cook for another 30s.
6. Add in the pesto, give it a mix, then pour in the heavy cream and add parmesan cheese and red chili pepper flakes. Stir and bring to a simmer.
7. Now add the chicken breasts back into the skillet and roasted tomatoes. Cook until the chicken is fully cooked. Serve immediately.

17. Stuffed Pepper Casserole

Stuffed Pepper Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT55M · Yield: [‘6’, ‘6 bowls’]

This casserole is filling, comforting, cheesy and herby. The perfect one-pan comfort meal for a crowd. It’ll warm your heart and soul. High protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 white onion (chopped)
• 1 lb lean ground beef
• 1 tbsp Italian seasoning
• 2 tsp paprika
• 2 tsp ground cumin
• Salt and black pepper (to taste)
• 4 cloves garlic (minced)
• 1 red bell pepper (cored and diced)
• 1 yellow bell pepper (cored and diced)
• 2 cups water
• 1 15- ounce can chopped tomatoes
• 1 tbsp Worcestershire sauce
• 1 cup basmati rice (rinsed and drained)
• 1 cup shredded cheddar cheese
• Chopped fresh parsley

Instructions

1. In a pot, heat up the olive oil and add onion and ground beef. With a spatula, break apart your ground beef and cook for 5-7 minutes until the meat is brown.
2. Add Italian seasoning, paprika, ground cumin, salt, black pepper and minced garlic. Stir in and let it cook for a minute or so.
3. Add red bell pepper, yellow bell pepper, water, chopped tomatoes, Worcestershire sauce and uncooked basmati rice. Combine well.
4. Bring it to a boil, then reduce the heat, cover it with a lid, and let it simmer for 25 minutes.
5. Remove the pot from the heat, stir it up, and cover it with shredded cheese. Cover with the lid and let it sit for 10 minutes before serving.
6. To top it up with some chopped parsley or any other fresh herbs. The longer the casserole sits, the more flavorful it will get!

18. Creamy Pesto Chicken

Creamy Pesto Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT24M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Meditarennean flavors all packed in one skillet but without the carbs (13g carbs in total). Creamy, flavorful but also high in protein and gluten free.

Ingredients

• 2 tbsp olive oil (divided)
• 1 lb chicken breasts (skinless and boneless, cut into strips)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp garlic powder
• Salt (to taste)
• Black pepper (to taste)
• 1/2 large white onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup sun-dried tomatoes (drained and chopped)
• 2 bell peppers (cut into thin strips)
• ½ cup heavy cream
• ½ cup chicken broth (low-sodium)
• 3 tbsp pesto
• Fresh basil (chopped)
• Parmesan (grated)

Instructions

1. Place a skillet over medium-high heat. Add 1 tbsp of olive oil to it.
2. Season chicken with Italian seasoning, paprika, garlic powder, salt and black pepper.
3. Add the chicken into the skillet and cook for 7-8 minutes until the chicken has cooked through. Remove the chicken and set it aside.
4. Add the rest of the olive oil, then chopped onion and cook for 2 minutes until translucent. Then, add in the garlic and sun-dried tomatoes. Cook for 2 minutes or so.
5. Add in bell peppers and continue cooking for 4-5 minutes until tender.
6. While the bells are being cooked, combine heavy cream, chicken broth, and pesto in a small bowl. Mix well.
7. Pour the mixture into the skillet and bring to a simmer. It will take about 3-4 minutes.
8. Now, return the chicken back into the skillet and cook for 2-3 minutes until the chicken has heated up and the sauce has thickened.
9. Season with salt and black pepper. Garnish with basil and parmesan before serving.

19. Cottage Cheese Pasta

Cottage Cheese Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

Looking for a healthy but creamy pasta recipe? This cottage cheese pasta is high protein, satisfying, and incredibly simple to make.

Ingredients

• 3 cups uncooked rigatoni pasta
• 1 tbsp olive oil
• 1 medium yellow onion (chopped)
• 4 garlic cloves (minced)
• 1 lb chicken mince
• 2 tsp Italian seasoning
• A pinch red pepper flakes (optional)
• 1 24 oz jar marinara sauce
• ½ cup cottage cheese
• Salt and black pepper (to taste)
• Parmesan cheese (grated)
• Fresh basil

Instructions

1. Cook your rigatoni pasta according to instructions. Drain and set aside.
2. While the pasta is being cooked, heat up a large skillet over medium-high heat. Add olive oil, and chopped onion and saute for 4-5 minutes until translucent. Add garlic and saute for 30 seconds.
3. Add in the chicken mince, Italian seasoning, red pepper flakes, some salt, and black pepper. Gently break the mince apart with a spatula, coat with the seasonings, and cook until the chicken is fully cooked. It will take about 6-8 minutes.
4. While you’re cooking the chicken, blend marinara sauce and cottage cheese together. It should come out smooth and creamy.
5. Once the chicken has fully cooked, pour the blend into the skillet, add in cooked rigatoni, and stir all the ingredients to combine well. Let it cook for 2-3 minutes until all the ingredients warm up.
6. Garnish with parmesan cheese and basil before serving.

20. Creamy Chicken in Parmesan Sauce

Creamy Chicken in Parmesan Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 halves of chicken breasts’]

Cream and cheese, packed with flavor and deliciousness, and made just in one pan. This meal is creamy, high-protein, low-carb, and gluten-free.

Ingredients

• 2 chicken breasts
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tsp oregano (divided)
• 3 tbsp butter (divided)
• 1 medium onion (finely chopped)
• 4 cloves garlic (minced)
• 1 cup sun-dried tomatoes (drained and chopped)
• 1/2 cup chicken broth (low sodium)
• 1/2 cup heavy cream
• 1/3 cup Parmesan (grated)
• 1 cup spinach
• Parsley (chopped)

Instructions

1. Season chicken breasts with salt, black pepper, and 1 tsp oregano.
2. Place a large skillet over high heat and add 2 tbsp of butter to it with some of the oil left after draining the sun-dried tomatoes.
3. Add in the chicken breasts and cook for 4 minutes on each side until browned. Once the chicken breasts have fully cooked and are no longer white, remove them from the pan and set them aside.
4. To make the sauce, lower the heat and add the remaining 1 tbsp of butter into the same pan. Add in the onion, garlic, the remaining 1 tsp of oregano, and sun-dried tomatoes. Cook for 2-3 minutes until onion softens.
5. Pour in the chicken broth, heavy cream, and Parmesan cheese. Mix to combine until the sauce is smooth. Let it simmer for 2-3 minutes, and add some salt and black pepper to taste.
6. Add in the spinach, stir, and cook until it wilts. It will take around 2-3 minutes.
7. Add chicken breasts back into the pan, cover them with the sauce, and let them cook until they heat up for 3-5 minutes.
8. Garnish with chopped parsley before serving.

21. Creamy Garlic Butter Chicken with Spinach

Creamy Garlic Butter Chicken with Spinach is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 chicken thighs’]

Indulge in creamy garlic butter chicken with spinach and crispy bacon—keto-friendly and high in protein!

Ingredients

• 6 chicken thighs (boneless and skinless)
• Salt and black pepper (to taste)
• 1 tbsp olive oil
• 2 tbsp butter
• 1 small yellow onion (finely chopped)
• 6 cloves garlic (minced)
• 1/3 cup chicken broth
• 1/2 cup diced crispy bacon (cooked)
• 1 cup heavy cream
• 3/4 cup milk
• 1 tbsp Italian seasoning
• 1 tsp oregano
• A pinch crushed chili pepper flakes
• 3 cups baby spinach leaves
• 1/2 cup Parmesan cheese (grated)
• 1 tbsp cornstarch
• 1 tbsp water

Instructions

1. Season chicken thighs with salt and black pepper.
2. Place a large skillet over medium-high heat. Add in olive oil and sear the chicken thighs for 5-8 minutes on each side until cooked through. Remove the chicken from the skillet and set aside.
3. Now, add the butter into the skillet and let it heat up with all the chicken juices left inside the pan. Add in the onion and garlic and cook for about 1 minute.
4. Pour in chicken broth and reduce the heat to low. Now, add in the bacon and cook for 1-2 minutes.
5. Pour in the heavy cream and milk and stir all the ingredients inside the skillet. Add in the Italian seasoning, oregano, crushed chili pepper flakes, salt, and black pepper to taste.
6. Now, add the baby spinach and let it wilt. Add parmesan cheese and stir well.
7. Finally, combine cornstarch with water in a small bowl, and pour it into the skillet, mix it well quickly until the sauce thickens up.
8. Add the cooked chicken thigh back into the skillet, cover them with sauce and let them simmer until they heat up. Serve immediately with your favorite side dish.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.