21 High Protein Dinner Ideas for One

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. Taco Stuffed Sweet Potatoes

Taco Stuffed Sweet Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT35M · Yield: [‘4’, ‘4 stuffed sweet potatoes’]

These Taco Stuffed Sweet Potatoes are a combination of savory and sweet. Filling, comforting spicy and creamy. Full of flavors and nutrition. The dinner is high protein and gluten-free.

Ingredients

• 1 lb lean ground beef
• 1 white onion (chopped)
• 4 cloves garlic (minced)
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp sea salt
• 1/2 tsp ground black pepper
• ½ tsp ground paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp crushed red pepper flakes
• ¼ tsp dried oregano
• 1 cup chunky salsa
• 1/2 cup water
• 4 sweet potatoes
• Shredded mozzarella
• Diced tomatoes
• Mashed avocado
• Sour cream

Instructions

1. Poke holes all over your sweet potatoes with a fork. Then, add them to a bowl or a plate with some water. Pop into the oven and microwave for 10 minutes on a high setting. If not cooked after, give it another 5 minutes to cook. In case your microwave is too small, you’ll have to cook these potatoes two at a time.
2. While the sweet potatoes are being microwaved, heat up a skillet to medium-high heat. Add in ground beef, onion, and garlic – stir and cook until brown. It will take 5-7 minutes. Drain the grease.
3. Add all of the spices and seasoning, salsa and water. Give it a good stir and cook on low heat for about 5 minutes.
4. When the potatoes are cooked, let them cool down a little, but cut lengthwise to open them up without cutting through completely.
5. Stuff the potatoes with cooked beef mixture. Top up with mozzarella, tomatoes, mashed avocado, and sour cream. Enjoy!

2. Garlic Chicken and Potatoes Skillet

Garlic Chicken and Potatoes Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

This garlic chicken and potatoes skillet is a delicious one-pan dinner made with juicy chicken and golden potatoes in a flavorful garlic herb sauce. High-protein and gluten-free.

Ingredients

• 1 1/2 lb chicken breasts (skinless and boneless)
• 1 1/2 lb baby yellow potatoes
• 1 tbsp olive oil
• 3 tbsps butter (divided)
• 5 garlic cloves (minced)
• A pinch crushed red chili pepper flakes
• 1 tbsp dried oregano
• 1 tsp fresh rosemary (chopped)
• Salt (to taste)
• Black pepper (to taste)
• 1/4 cup low sodium soy sauce (or coconut aminos)
• 1 tbsp olive oil
• 1 tbsp Sriracha sauce
• Black pepper (to taste)
• Parsley (chopped)
• Parmesan cheese (grated)

Instructions

1. Cut chicken breasts into strips and cut your potatoes into quarters.
2. In a small bowl, combine marinade ingredients: soy sauce, olive oil, Sriracha sauce and black pepper.
3. Cover the chicken with the marinade and set aside in a bowl.
4. Bring salted water to a boil in a pot. Add in the potatoes and boil for about 8 minutes until they’re partially boiled but not fully.
5. Remove from heat and drain the potatoes.
6. Heat up a skillet over medium high heat. Add in the olive oil and 1 tbsp butter, once the butter melts, add in the potatoes.
7. Cook the potatoes for about 8 minutes in total, flipping them around to make sure all sides get roasted a little bit, they should be golden and tender.
8. Remove the potatoes from the skillet and set aside.
9. Now, add remaining 2 tbsp of butter into the skillet, quickly add minced garlic and chili pepper flakes. Lay the chicken strips, setting aside the remaining marinade. Cook the chicken strips for 1-2 minutes per side until they brown up.
10. Now, pour in the marinade into the skillet and let the chicken cook in it for a couple of minutes. Add in the potatoes and cover them with dried oregano and fresh rosemary, give everything a good stir.
11. Season with salt and black pepper and remove from the heat once the potatoes have warmed up.
12. Sprinkle with chopped parsley and parmesan cheese before serving.

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. Lemon Chicken Piccata

Lemon Chicken Piccata 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 chicken breasts’]

This creamy coated lemon chicken piccata is tangy, refreshing and flavorful. Made in just one pan in 30 minutes, it makes for a perfect keto, high protein and gluten-free dinner.

Ingredients

• 2 chicken breasts (boneless and skinless)
• 1/4 cup almond flour
• 2 tbsp olive oil
• 4 tbsp salted butter (divided)
• 1/2 cup heavy cream
• 1/4 cup capers (drained)
• 2 lemons
• Fresh parsley (chopped)
• Salt and black pepper (to taste)

Instructions

1. Wash your chicken breasts, cut them in half horizontally lengthwise to make sure the breasts are extra thin, and pat dry with paper towels. Season your chicken with salt and black pepper.
2. Prepare a shallow plate and cover with almond flour. Place the chicken breasts on the almond flour to coat them on both sides and shake off the excess.
3. Heat up a non-stick pan over medium-high heat. Add olive oil and 2 tbsp butter. Once the pan is hot, add in the chicken breasts and cook for 5 minutes on each side until golden brown. When the chicken has fully cooked, set aside.
4. Reduce the heat to low. Add the heavy cream and capers to the pan. Squeeze the juice out of the lemons. Stir everything together. Increase the heat to bring to a simmer, and add in the rest of the butter, salt, and pepper to the taste.
5. Bring the chicken breasts back into the pan and simmer for 5 minutes. Remove from heat, top up with chopped parsley, and grate the zest of the squeezed-out lemons onto the pan.

5. 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.

6. Garlic Butter Meatballs with Zucchini Noodles

Garlic Butter Meatballs with Zucchini Noodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

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

This garlic butter meatballs and zucchini noodles recipe is the ultimate healthy comfort food—high protein, gluten-free and low in carbs!

Ingredients

• 1/2 lb ground turkey
• 1/2 lb ground pork
• 1/2 cup shredded mozzarella
• 6 cloves garlic (minced, divided)
• 1 tsp Italian seasoning
• 1/2 tsp red crushed chili pepper flakes
• 1 crumbled bouillon cube
• Salt and black pepper (to taste)
• 1 cup fresh parsley (chopped)
• 3 tbsp butter
• 1/2 lemon (juiced)
• 1 tbsp Sriracha sauce
• 4 medium zucchini (spiralized)

Instructions

1. In a large bowl, combine ground turkey, ground pork, mozzarella, 4 cloves of minced garlic, Italian seasoning, red crushed chili pepper flakes, crumbled bouillon cube, salt, black pepper, and chopped parsley. Mix well and combine.
2. Roll approximately 12 meatballs out of the mixture in your hands and set them aside.
3. Place a large skillet over medium-high heat and add in 2 tbsp of butter. Add in the meatballs and cook for 8-10 minutes on all sides. You want to make sure the meatballs brown up and are cooked through, so keep on flipping them around. Once cooked, remove them from the skillet and set them aside.
4. Now, add the remaining 1 tbsp of butter into the skillet, squeeze in the lemon juice, Sriracha sauce, and 2 minced garlic cloves. Give everything a mix before adding in the spiralized zucchini.
5. Cook zucchini noodles for 3-4 minutes, stirring regularly until they’re done. Salt and pepper to taste, and push the zucchini noodles to the side of the skillet.
6. Add the meatballs back into the skillet, reheat them for a couple of minutes. Baste them with the liquids from the pan and serve immediately.

7. Salmon with Asparagus and Lemon Sauce

Salmon with Asparagus and Lemon Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT27M · Yield: [‘1’, ‘1 meal prep containers’]

Juicy salmon and crips asparagus topped with a lemon sauce—this low-carb, high-protein meal is perfect for easy gluten-free meal prep in under 30 minutes.

Ingredients

• 2 salmon fillets
• Salt and black pepper (to taste)
• 1 tsp olive oil
• 2 bunches of asparagus (rinsed and trimmed)
• 2 cloves garlic (minced)
• 1/2 cup vegetable broth (low-sodium)
• 2 tbsp butter
• 1/2 lemon (juiced)
• 1 tbsp hot sauce
• 1 tbsp parsley (finely chopped)
• 1 cup cherry tomatoes (halved)
• 1/2 small red onion (finely chopped)
• 1 tsp olive oil
• Salt and black pepper (to taste)
• Slices of lemon

Instructions

1. In a medium bowl, combine cherry tomatoes, red onion, olive oil, salt, and black pepper. Set aside.
2. Season salmon fillets with salt and black pepper and let them sit.
3. Place a pot of water over medium-high heat, bring water to boil and add in the asparagus. Let it boil for 2-3 minutes and then submerge them into iced water. Drain and set aside.
4. Place a large skillet over medium-low heat. Add in the olive oil and cook salmon both sides until golden brown. Will take around 8-10 minutes. Remove from the skillet and set aside.
5. Add garlic to the same skillet followed by vegetable broth. Bring to simmer. Then, add in the butter, squeeze in the lemon, add hot sauce and parsley. Stir to combine.
6. Now, add in the asparagus and toss it for 2-3 minutes to let it cook. Add the salmon back into the skillet and let it reheat for 1-2 minutes.
7. Divide the salmon, asparagus, and tomato mix into the meal prep containers. Garnish with lemon slices. Store in the fridge for up to 3-4 days.

8. 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.

9. Marry Me Chicken Pasta

Marry Me Chicken 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’]

This Marry Me Chicken Pasta combines tender chicken, sun-dried tomatoes, and a rich parmesan garlic cream sauce tossed with pasta. Easy, healthy and high-protein.

Ingredients

• 2 cups dried penne pasta
• 1 lb chicken breasts (skinless and boneless, diced)
• 2 tbsp olive oil (divided)
• 1/2 large yellow onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup sun-dried tomatoes (chopped)
• 1 cup heavy cream
• ½ cup Parmesan cheese (grated)
• 1 tbsp pesto
• 1 tsp Italian seasoning
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp crushed red chili pepper flakes
• 1/2 tsp salt
• 1/4 tsp black pepper
• Basil leaves

Instructions

1. Cook penne pasta according to the packaging instructions until it’s al dente. Then drain and set aside.
2. While pasta is cooking, in a small bowl, combine all of the seasonings. Then cover the chicken with them, toss so all of the sides of the chicken pieces are covered.
3. While pasta is cooking, place a large skillet over medium-high heat and add in 1 tbsp of olive oil. Add in the chicken and cook for 5-8 minutes until the chicken has fully cooked.
4. Remove the chicken from the skillet and set aside.
5. Add another 1 tbsp of olive oil into the skillet. Add the onion and cook until translucent. It should take 3-4 minutes. Then, add in the garlic and sun-dried tomatoes and cook for another 1 minute.
6. Now, pour in the heavy cream, add Parmesan cheese and pesto. Keep on stirring to combine all of the ingredients.
7. Add in the cooked pasta into the skillet, stir to cover with the sauce and let it simmer until the sauce thickens.
8. Return the chicken to the skillet, let it warm up for 1-2 minutes, and remove the skillet from the stove.
9. Garnish with basil leaves before serving.

10. Mexican Chicken and Sweet Potato Skillet

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

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

This Mexican Chicken is a quick, healthy, high-protein, gluten-free meal with Mediterranean notes and bold Mexican flavors—perfect for a nutritious dinner!

Ingredients

• 1 tbsp paprika
• 2 tsp ground cumin
• 1 tsp chili powder
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper
• 1 sweet potato
• 1 tbsp olive oil
• 1 lb chicken breasts (skinless and boneless, diced)
• 1 yellow onion (finely chopped)
• 1 cup cherry tomatoes (halved)
• 15 oz can black beans (drained and rinsed)
• 4 oz can diced green chiles
• 1/2 cup salsa
• 1/2 lime (juiced)
• 1/2 cup cheddar cheese (grated)
• Fresh cilantro (chopped)

Instructions

1. In a small bowl, combine all of the spices.
2. Cut the sweet potato in a half, lengthwise. Poke the halves with a fork on both sides. Then, add them to a plate and fill it with water. Microwave for 4-7 minutes on high until the sweet potato has become more tender but not fully cooked.
3. Set aside to let the sweet potato cool down.
4. Place a large non-stick skillet over medium-high heat. Add olive oil.
5. Once the skillet has heated up, add in the diced chicken, cover it with the half of the spice blend and then spread it into a single layer, so the chicken has a chance to cook.
6. Cook the chicken for 3 minutes and add in the onion. Give the skillet a stir, flip your chicken breasts, so all sides can cook.
7. Cook for about 4-5 minutes until the onion softens and the chicken has completely cooked through. You might want to stir and give the chicken a few flips during that time.
8. While the chicken is cooking. Peel the sweet potato and dice it.
9. Lower the heat and add in the remaining half of the spice blend. Now, add in the diced sweet potato, tomatoes, black beans, green chiles and salsa.
10. Stir well to combine all of the ingredients. Let it cook until all the ingredients heat up – about 3-4 minutes.
11. Finally, squeeze the lime juice all over the skillet and top up with cheddar cheese. Place a lid on the skillet and let it cook for another 2-3 minutes until the cheese has completely melted.
12. Garnish with cilantro before serving.

11. Greek Chicken Lemon Rice and Tomatoes

Greek Chicken with Lemon Rice and Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

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

Savor Mediterranean flavors in one pan! This high protein, gluten-free Greek chicken with lemon rice and tomatoes, featuring juicy chicken, zesty rice, fresh veggies, and creamy feta.

Ingredients

• 1 tbsp paprika
• 1 tbsp garlic powder
• 2 tsp dried oregano
• ¼ tsp red pepper flakes
• ¼ tsp salt
• 1/4 tsp black pepper
• 1.5 lb chicken breasts (skinless and boneless, diced)
• 2 tbsp olive oil
• 1 tbsp olive oil
• 1 cup cherry tomatoes (halved)
• 6 cloves garlic (minced)
• 1 tsp dried oregano
• ¼ tsp salt
• 1/4 tsp black pepper
• 1 cup spinach (chopped)
• 2 cups basmati rice (cooked)
• 15 oz can chickpeas (rinsed and drained)
• 1 lemon (juiced)
• 1 cup feta cheese (crumbled)
• 1 tbsp extra virgin olive oil
• ¼ tsp dried oregano
• 2 tbsp fresh dill (chopped)
• Lemon (cut into wedges)
• Fresh dill (chopped)

Instructions Chicken

1. In a small bowl, combine paprika, garlic powder, dried oregano, red pepper flakes, salt and black pepper.
2. Cover diced chicken with the mixture of spices.
3. Heat a large skillet over medium-high heat. Add in the olive oil.
4. Once hot, add in the chicken and sear for 4 minutes on one side, then flip and cook for another 4 minutes on the other side.
5. Remove the chicken from the skillet once it’s fully cooked.

Lemon Rice

1. Add olive oil into the same, now empty skillet. Add in the cherry tomatoes, garlic, dried oregano, salt, and black pepper. Stir and cook for 2 minutes until the tomatoes soften.
2. Add in spinach and cook for another 2 minutes until it wilts.
3. Add cooked basmati rice, chickpeas and give it a stir.
4. Finally, squeeze over all the juice from the lemon. Let it cook for another 2-3 minutes.

Assembly

1. In a bowl, combine feta cheese, olive oil, oregano and fresh dill.
2. Add half of the cheese mixture into the skillet and stir it in.
3. Add the cooked chicken back into the skillet and cook until the chicken reheats.
4. Remove from heat, and sprinkle with the remaining cheese mixture. Garnish with lemon wedges and fresh dill before serving.
5. When eating, squeeze some of the lemon juice from the wedges for a little more acidity. Enjoy!

12. One Pan Balsamic Chicken

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

Recipe details: Prep: PT10M · Cook: PT26M · Total: PT41M · Yield: [‘4’, ‘4 chicken breasts’]

This aromatic balsamic chicken is cheesy, tangy, flavorful and full of nutrition. With whooping 61g of protein per serving, it makes for a delicious, quick dinner. Gluten-free and high protein

Ingredients

• 1/3 cup balsamic vinegar
• 2 tbsp honey
• 2 tbsp olive oil
• 4 garlic cloves (minced)
• 1 tsp Italian seasoning
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tbsp Dijon mustard
• 8 oz fresh mozzarella
• 2 cups grape tomatoes (halved)
• 2 tbsp fresh basil (chopped)
• 2 tbsp vegetable oil
• 2 lb chicken breasts (boneless and skinless, pounded to even thickness)
• Sea salt (to taste)
• Black pepper (to taste)

Instructions

1. Preheat the oven to 400F.
2. In a small bowl, mix together balsamic vinegar, honey, olive oil, minced garlic, Italian seasoning, onion powder, garlic powder and Dijon mustard.
3. In a separate bowl, tear mozzarella into pieces with your hands. Add in the grape tomatoes and chopped basil. Season with salt and black pepper. Toss all of the ingredients together to combine.
4. Heat up a large, oven-safe skillet over medium-high heat. Add vegetable oil and let it heat up.
5. Season the chicken with salt and black pepper, and add to the skillet in a single layer. Cook for 2-3 minutes on each side until golden brown.
6. Give the balsamic vinegar mixture another swirl and pour it over the chicken. Let it come to a simmer, and scrape off any browning off the pan.
7. Remove the pan from the heat, cover the chicken with the mozzarella mixture, and bake in the oven uncovered for 18-23 minutes until the chicken is fully cooked.
8. Let it sit for 3-5 minutes before serving. Enjoy!

13. Cajun Chicken with Sweet Peppers

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

Recipe details: Prep: PT5M · Cook: PT32M · Total: PT37M · Yield: [‘4’, ‘4 chicken breasts’]

This cheesy chicken is spicy and earthy, packed with nutrition and flavors. Most importantly, it’s one of the easiest dinners you’ll ever make requiring very little prep. It’s high-protein with 51g of protein per chicken breast, low carb and gluten-free.

Ingredients

• 2 long sweet peppers (thinly sliced)
• 4 small chicken breasts
• 1 tsp smoked paprika
• 1 tsp onion powder
• 1/4 tsp cayenne pepper
• 1/2 tsp oregano
• ¼ tsp salt
• 1/8 tsp black pepper
• 6 cloves garlic (minced)
• 1 cup cream cheese
• ½ cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 375 and spray a baking dish with oil.
2. Cover the baking dish with sliced peppers and place chicken breasts on top of them.
3. In a small bowl, combine smoked paprika, onion powder, cayenne pepper, oregano, salt and black pepper.
4. Sprinkle the chicken with mixture of spices and minced garlic, do make sure you leave enough to cover both sides of the chicken. Rub the garlic and spices into them to increase the flavor.
5. Top each chicken breast with around 2 tbsp of cream cheese. Make sure to use up all of the cream cheese.
6. Sprinkle the baking dish with cheddar cheese.
7. Bake in the oven for 25-30 minutes until the chicken is cooked through. Broil for 2 minutes to golden up the cheese.
8. Place some of the pepper slices on top of the chicken breasts before serving. Enjoy!

14. Baked Shrimp and Broccoli Foil Packs

Baked Shrimp and Broccoli Foil Packs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Yield: [‘2’, ‘2 foil packets’]

Enjoy baked shrimp and tender-crisp broccoli is seasoned with bold, zesty flavors—all wrapped up in an easy, no-mess foil pack. High in protein, Paleo-friendly, gluten-free, and dairy-free.

Ingredients

• 1 lb medium raw shrimp (peeled and deveined)
• 1 large head of broccoli (cut into florets)
• 2 garlic cloves (minced)
• 1/2 lemon (juiced)
• 2 tbsp butter
• 2 tbsp chicken broth (divided)
• Fresh parsley (chopped)
• 1 tsp Italian seasoning
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• Salt and black pepper (to taste)

Instructions

1. Preheat the oven to 425F. Prepare a baking sheet.
2. Cut aluminium foil into two square 14’’x14’’ sheets. Lay them down.
3. In a small bowl, combine all the seasoning ingredients.
4. Then, cover the shrimp with the spice mix. Place the shrimp in the middle of the aluminium sheets, dividing evenly.
5. Place broccoli florets on one side of the shrimp, add garlic over the shrimp and broccoli, and squeeze over the lemon juice.
6. Cover each stack with 1 tbsp of butter and 1 tbsp of chicken broth on each.
7. Wrap the packets and make sure you don’t wrap them too tightly.
8. Transfer onto the baking sheet and bake in the oven for 15 minutes until the shrimp has cooked through.
9. Unwrap the foil packets and garnish with fresh parsley before serving.

15. Creamy Tuscan Salmon

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

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 salmon fillets with cream’]

One-pan Creamy Tuscan Salmon with sun-dried tomatoes, garlic & spinach. Ready in 30 minutes! Gluten-free, high-protein, and restaurant-quality flavor at home.

Ingredients

• 4 salmon fillets
• Salt (to taste)
• Black pepper (to taste)
• 1 tbsp olive oil
• 1 small yellow onion (diced)
• 5 cloves garlic (minced)
• 1 cup sun-dried tomatoes (drained and chopped)
• 1/3 cup vegetable broth
• 1 ½ cups heavy cream
• 3 cups baby spinach
• 1/2 cup parmesan (grated)
• 1 tbsp fresh parsley (chopped)

Instructions

1. Place a large skillet over medium-high heat. Add in the olive oil and heat it up.
2. Then, salt and pepper the salmon fillets before placing them on the hot skillet, flesh-side down. Cook for 5 minutes.
3. Then, flip the salmon fillets and cook for another 2-3 minutes. Remove from the skillet and set aside.
4. Add in the onion and sauté for 4-5 minutes until translucent. Add in the minced garlic cloves and sun-dried tomatoes. Cook for another 1-2 minutes.
5. Pour in the vegetable broth and heavy cream. Stir and bring to a gentle simmer. Season with salt and black pepper.
6. Then, add in the spinach and parmesan. Stir and let it cook for 2-3 minutes until baby spinach wilts and parmesan melts.
7. Add the salmon fillets back into the pan and let it warm up. Then sprinkle with parsley before serving.

16. 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.

17. Creamy Cajun Chicken

Creamy Cajun Chicken 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 chicken cutlets with sauce’]

This chicken is packed with Cajun flavor and a creamy sauce—all ready in just 30 minutes. A satisfying high-protein, gluten-free dinner.

Ingredients

• 2 large chicken breasts (skinless and boneless)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp Cajun seasoning (use one that has little to no salt, divided)
• 1 tsp garlic powder
• 1/4 cup cornstarch
• 2 tbsp butter
• 1 tbsp olive oil
• 3 cloves garlic (minced)
• 1/4 cup sun-dried tomatoes (finely chopped)
• 1/4 cup chicken broth
• 1 cup heavy cream
• 1/2 cup grated parmesan
• Parsley (chopped)

Instructions

1. Cut the chicken horizontally lengthwise, you’ll end up with 4 thinner chicken cutlets.
2. Cover the chicken with salt, black pepper, 1/2 tbsp Cajun seasoning, and garlic powder.
3. Add cornstarch to a shallow plate and spread it around. Now coat each chicken cutlet in cornstarch on both sides.
4. Heat a large skillet over medium-high heat. Add in the butter and olive oil, let it melt and once the pan is hot add in the chicken cutlets. Cook for 4-5 minutes on each side until the cutlets turn golden. Take the chicken out and set aside.
5. Add in the garlic, sun-dried tomatoes, and chicken broth to the pan. Stir and bring it to a simmer.
6. Reduce the heat and pour in the heavy cream, stirring throughout and add the remaining 1/2 tbsp of Cajun seasoning.
7. Add chicken back into the pan and cook for another 5 minutes until it reheats and the sauce thickens. Sprinkle with parmesan cheese and garnish with parsley before serving.

18. 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.

19. Buttered Cod

Buttered Cod is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT6M · Total: PT16M · Yield: [‘4’, ‘4 plates’]

All you need is a pan to make this wonderful buttery cod. It’s garlicky and lemony, and ready in just 16 minutes! Gluten-free, keto, low-carb and high-protein.

Ingredients

• 1 1/2 lbs cod fillets (cut into smaller pieces)
• 6 tbsp unsalted butter
• ¼ tsp garlic powder
• 1/4 tsp onion powder
• ¾ tsp paprika
• ½ tsp salt
• ¼ tsp ground black pepper
• 1/2 lemon (juiced)
• Fresh parsley (chopped)
• Lemon slices

Instructions

1. In a small bowl, combine garlic powder, onion powder, paprika, salt and black pepper
2. Season the cod pieces with the mixture of seasoning.
3. Heat up a large skillet over medium-high heat with 2 tbsp of butter. Add in the cod and cook for 2 minutes.
4. Lower the head and gently flip the cod. Add the remaining butter and cook for another 3-4 minutes.
5. Let the butter completely melt and fish cook. Don’t overcook so the cod doesn’t completely fall apart.
6. Drizzle the skillet with freshly squeezed lemon juice garnish with parsley and lemon slices.

20. 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

21. Garlic Butter Chicken Bites with Asparagus

Garlic Butter Chicken Bites with Asparagus 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’]

These delicious garlic butter chicken bites with asparagus is an easy one pan meal. Gluten-free, high in protein and keto-friendly.

Ingredients

• 3 chicken breasts (skinless and boneless, cut into bite-sized chunks)
• 2 bunches of asparagus (rinsed and trimmed)
• 1/2 cup butter (divided)
• 4 garlic cloves (minced, divided)
• 1 tsp Italian seasoning
• 1/2 cup chicken broth (low-sodium)
• 1/2 lemon (juiced)
• 1 tbsp Sriracha sauce
• 1 tbsp parsley (chopped)
• 1 tsp Crushed red chili pepper flakes
• 1 lemon (sliced)
• 1 tsp salt
• 1 tsp fresh cracked black pepper
• 1 tbsp onion powder

Instructions

1. Cover chicken with chicken seasoning ingredients and let it sit.
2. Place a saucepan filled with water over high heat and bring to boil. Add the asparagus for 2 minutes until it’s blanched. Then, remove them from boiling water and place them in ice-cold water.
3. Place a large skillet over medium-high heat and add in 1/4 of cup of butter. Then, add in chicken and stir-fry until the chicken turn golden brown. Should take around 7-10 minutes.
4. Lower the temperature and add in 2 minced garlic cloves and Italian seasoning. Stir and cook until garlic is fragrant, it should take around 1 minute.
5. Remove the chicken from the skillet and set aside. In case the skillet is too small, brown the chicken in 2 batches.
6. Now, add the remaining 2 minced garlic cloves to the skillet, pour in the chicken broth and bring to simmer. Add the remaining 1/4 cup of butter, squeeze in the juices of the lemon, then add Sriracha sauce, chopped parsley and crushed red chili pepper flakes. Stir to combine.
7. Now, add in the asparagus and toss for 2-3 minutes to cook it up inside the skillet. Push it to the side and add the chicken back into the skillet, cook until it reheats (1-2 minutes).
8. Remove from the heat, garnish with lemon slices and serve immediately.

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.