21 High Protein Dinners Under 450 Kcal

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. Chicken Zucchini Pasta

Chicken Zucchini Pasta (Low Calorie, High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘3’, ‘3 plates’]

Bring in Asian flavors with this low-calorie, high protein chicken zucchini pasta. It’s sweet, umami, and spiced.

Ingredients

• 1 chicken breast (cubed)
• 2 tbsp olive oil
• 2 white onions (spiralized)
• 4 small zucchini (spiralized)
• 4 tbsp soy sauce (low sodium)
• 2 tbsp honey
• 3 garlic cloves (minced)
• 2 tsp fresh ginger (grated)
• 1 tsp cornstarch
• 1 tbsp sesame oil

Instructions

1. First, pat dry spiralized zucchini with a paper towel.
2. Heat olive oil in a wok over medium heat and add in the chicken. Cook for 3 minutes.
3. Add onions and cook for 4-5 minutes until they’re tender. Make sure you’re stirring throughout the whole time.
4. Stir spiralized zucchini and continue cooking for another 2 minutes or so.
5. While cooking, combine together the sauce ingredients in a separate bowl.
6. Add in the sauce, stir and continue cooking for another 5 minutes until zucchini is tender and chicken is cooked, and the sauce has thickened a little bit.
7. If there is still too much liquid, just add in more cornstarch.

2. 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.

3. 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.

4. 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.

5. High Protein Broccoli Cottage Cheese Soup

High Protein Broccoli Cottage Cheese Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT24M · Total: PT34M · Yield: [‘4’, ‘4 bowls’]

Creamy, velvety soup combining broccoli, cheddar, and cottage cheese for a comforting, balanced meal. High in fiber and protein, perfect for chilly days when you crave something warm!

Ingredients

• 1 tbsp extra virgin olive oil
• 1 large yellow onion (diced)
• 2 large carrots (peeled and diced)
• 1 stalk celery (diced)
• 4 cloves garlic (minced)
• 1 tsp smoked paprika
• 1/4 cup all-purpose flour (or gluten-free flour)
• 3 cups vegetable broth
• 4 cups broccoli (chopped)
• 2 cups milk (1%)
• 1 cup shredded cheddar cheese
• 1 cup low fat cottage cheese (blended)
• Salt and black pepper (to taste)

Instructions

1. Place a large pot over medium-high heat. Add in the olive oil
2. Add onion, carrots, and celery, and cook for 10 minutes, stirring frequently.
3. Add in the garlic and continue cooking for another minute.
4. Add the smoked paprika and flour, and coat the vegetables with the flour.
5. Add in the vegetable broth and broccoli, and bring to a simmer.
6. Cook for 8-10 minutes until the broccoli softens.
7. For the final step, lower the heat and add milk, cheddar cheese, and cottage cheese. Stir until the cheese melts, but be careful not to heat the milk too high, as the milk will curdle. It should take around 5 minutes on low heat.
8. Using an immersion blender, blend the soup gently.
9. Add salt and black pepper to taste before serving.

6. Crockpot Lemon Chicken Orzo Soup

Crockpot Lemon Chicken Orzo Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT390M · Total: PT400M · Yield: [‘6’, ‘6 bowls’]

Cozy one-pot lemon chicken orzo soup with tender shredded chicken, soft pasta, and bright citrus flavors. It’s high protein, made in the crockpot for easy weeknight dinners, comforting, healthy, and minimal cleanup required!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 2 large carrots (peeled and diced)
• 2 sticks celery (diced)
• 6 cloves garlic (minced)
• 4 cups chicken broth
• 4 cups vegetable broth
• 1 tsp onion powder
• 1 tbsp dried basil
• 1 tbsp Italian seasoning
• 4 bay leaves
• 1 cup orzo (uncooked)
• 1 lemon (juiced)
• 1 handful fresh parsley. chopped
• Salt and black pepper (to taste)

Instructions

1. Add chicken breasts, carrots, celery, garlic, chicken broth, vegetable broth, onion powder, dried basil, Italian seasoning, and bay leaves into a crockpot. Cook on low for 6-8 hours or on high for 3-4 hours.
2. When you only have 30 minutes left, remove the bay leaves from the crockpot and take the chicken out of the slow cooker.
3. Shred the chicken with 2 forks or a food processor and return the chicken to the crockpot. Add in orzo, lemon juice, and fresh parsley.
4. Make the heat is on high and cook for another 30 minutes, stirring every 10 minutes to prevent orzo from sticking to the bottom of the crockpot.
5. Once orzo is fully cooked, your soup is finished. Salt and pepper it to taste and serve immediately.

7. Fajita Chicken Casserole

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

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 chicken breasts’]

Cheesy fajita chicken casserole recipe that’s perfect for family dinner. Low carb, high protein, and gluten-free!

Ingredients

• 4 small chicken breasts (skinless, boneless)
• 1 tbsp olive oil
• 1 red bell pepper (seeded and cut into strips)
• 1 green bell pepper (seeded and cut into strips)
• 1 yellow onion (finely chopped)
• 1 cup mozzarella (shredded)
• Fresh cilantro (chopped)
• 1 tsp cumin powder
• 1 1/2 tsp chili powder
• 2 tsp garlic powder
• 1 tbsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 400F. Spray a baking dish with oil.
2. In a small bowl, combine Fajita seasoning ingredients. Use most of it to cover the chicken breasts, but leave a little bit aside for vegetables.
3. Place chicken breasts in the baking dish and drizzle with olive oil. Now, top them up with bell peppers and onion. Sprinkle with the remaining Fajita seasoning.
4. Finally, top them up with shredded mozzarella.
5. Bake in the oven for 25-30 minutes until the chicken is cooked through. It will depend on how thick the chicken breasts are; the thicker they are, the longer they’ll take to cook.
6. Once cooked, broil for 2 minutes to crisp up the top. Garnish with cilantro before serving.

8. 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.

9. Sweet Potato Black Bean Rice Bowl

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

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT55M · Yield: [‘4’, ‘4 bowls’]

Enjoy a zesty Sweet Potato Black Bean Rice Bowl! This creamy dish is loaded with fiber and plant-based protein. It’s vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

Ingredients

• 2 medium size sweet potatoes (cut into 1″ cubes)
• 1 tbsp + 1 tsp olive oil (divided)
• 15 oz can black beans (drained and rinsed)
• 1 tbsp olive oil
• 1 cup white basmati rice (uncooked)
• 2 cloves garlic (minced)
• 1 1/2 cups vegetable broth
• 1 lime (freshly squeezed)
• 1 tsp salt
• 1 lime zest (from the juiced lime)
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and black pepper (to taste)
• Avocado (cubed)
• Red onion (sliced)
• Cilantro (chopped)
• Lime (sliced into wedges)

Instructions Sweet Potato

1. Preheat the oven to 400F and prepare a large baking sheet.
2. In a bowl, drizzle cubed potatoes with 1 tsp of olive oil and toss to coat.
3. Place them on the baking sheet and spread them out so they evenly cook. Roast for 12-15 minutes until they’re soft.

Rice

1. Place a saucepan over medium-high heat. Add 1 tbsp of olive oil. Once it’s hot, add in the white basmati rice and garlic. Stir and cook for 1 minute or so.
2. Pour in the vegetable broth, squeeze out the lime juice, and add salt. Reduce the heat, cover and let the rice simmer for 20 minutes until the rice is tender.
3. Stir in the lime zest once the rice has fully cooked.

Final Assembly

1. Place a large skillet over medium-high heat. Add 1 tbsp of olive oil. Add in the roasted sweet potatoes and black beans. Cover with the seasonings. Mix to coat the vegetables.
2. Cook for about 5 minutes, stirring frequently.
3. Add in the cooked rice, stir well, and continue cooking for 1-2 minutes until everything has heated up.
4. Serve in a bowl with the toppings.

10. Baked Salsa Chicken

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

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT50M · Yield: [‘8’, ‘8 plates’]

Juicy chicken baked with rice, black beans, corn, and gooey cheese in a flavorful salsa. This one-pan dinner is great for a high-proten, gluten-free option.

Ingredients

• 4 small chicken breasts (skinless and boneless)
• 1 tbsp olive oil
• 1 15 oz can black beans (drained and rinsed)
• 1 15 oz can corn (drained and rinsed)
• 2 cups basmati rice (cooked)
• 1 4 oz can mild green chiles (diced)
• 2 cups thick and chunky salsa (divided)
• 1/2 cup chicken broth
• 1 cup cheddar cheese (shredded)
• 1 cup Monterrey Jack cheese (shredded)
• 1 tbsp garlic powder
• 2 tsp ground cumin
• 1.5 tsp chili powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp onion powder
• 1/2 tsp salt
• ½ tsp black pepper
• 1/2 avocado (diced)
• Cilantro (chopped)
• Sour cream

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish.
2. Pound chicken breasts to thin them out a little bit and make sure they’re more or less even in thickness.
3. In a small bowl, combine all the seasoning ingredients.
4. Place chicken breasts on a plate, drizzle with olive oil, and then sprinkle with half of the seasoning. Rub it into the chicken, flip, and sprinkle with the rest of the seasoning, covering both sides of the chicken well.
5. Add black beans, corn, cooked basmati rice, green chiles, 1 cup chunky salsa, and chicken broth. Stir to combine inside the casserole dish and level out.
6. Add seasoned chicken inside to the casserole dish, cover with the remaining 1 cup of salsa.
7. Bake in the oven for 30 minutes until the chicken is fully cooked through. The thinner the chicken breasts, the quicker they’ll cook, so cook for an extra 10 minutes or so if needed.
8. Remove the casserole dish from the oven, sprinkle with cheddar and Monterrey Jack cheese. Broil for 3-5 minutes until the cheese melts and turns slightly golden.
9. Garnish with avocado, cilantro, and sour cream.

11. Salsa Fresca Chicken Bake

Salsa Fresca Chicken Bake 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 plates’]

This salsa fresca chicken features zesty salsa fresca, melty cheese, and a hint of spice to make the perfect meal if you’re craving Mexican flavors. Low carb, high protein, gluten-free and low in calories!

Ingredients

• 2 cups cherry tomatoes (diced)
• 1 medium white onion (chopped)
• 1 large jalapeño (chopped)
• A bunch of cilantro (chopped)
• 1/2 lime (juiced)
• 1/2 tsp salt (divided)
• 2 lbs chicken breast (boneless and skinless, diced)
• 1/2 tsp cumin
• 1 tsp paprika powder
• 1 tbsp garlic powder
• 1/4 tsp red chili pepper flakes
• 1/4 tsp black pepper
• 1 cup shredded mozzarella

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. In a bowl, combine cherry tomatoes, chopped onion, jalapeno, cilantro, lime juices and 1/4 tsp salt.
3. Place diced chicken on the baking sheet and cover with cumin, paprika, garlic powder, red chili pepper flakes, and black pepper. Make sure the chicken is covered well with all the seasonings.
4. Finally, cover the chicken with the tomato mix and top up with shredded mozzarella.
5. Bake in the oven uncovered for 25-30 minutes until the chicken has fully cooked.
6. Garnish with extra cilantro before serving.

12. Creamy Taco Soup

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

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘6’, ‘6 bowls’]

Have all of the taco flavors in a warming, satisfying bowl of soup. It’s keto-friendly, high protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 small onion (finely chopped)
• 2-3 cloves garlic (minced)
• 1 lb ground beef *
• 1 red bell pepper (diced)
• 1 large tomato (chopped)
• 1/2 jalapeno (chopped **)
• 1 cup heavy cream
• 2 tbsp taco seasoning
• Salt and black pepper (to taste)
• 1 1/2 cups beef broth
• Fresh cilantro (chopped)
• Avocado (sliced)
• Mozzarella (shredded)
• Jalapeno (sliced)
• Lime (juiced and sliced)

Instructions

1. Heat up a large pot or Dutch oven to medium-high heat. Add in the olive oil and onion. Cook until translucent for about 3-5 minutes.
2. Add in the garlic and ground beef. Brown the beef up for about 7-8 minutes, stirring throughout until it’s cooked.
3. Now, add bell pepper, tomato, jalapeno, heavy cream, taco seasoning, salt, and black pepper. Stir and let it cook for 4-5 minutes until the tomatoes have softened and everything has been mixed through thoroughly.
4. Pour in the beef broth and mix it in well. Lower the heat and let it simmer for 15-20 minutes. The soup will thicken up.
5. Serve in a bowl. Top up with cilantro, sliced avocado, shredded mozzarella cheese, slices of jalapeno, drizzle with fresh lime juice, and top up with lime slices.

13. Chicken Corn Rice Bowls

Chicken Corn Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 bowls’]

This flavorful bowl features juicy chicken, sweet corn, and fluffy rice with a zesty dressing. A high-protein, low-calorie meal that’s also gluten-free!

Ingredients

• 1 lb chicken breast (skinless and boneless, diced)
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper (to taste)
• 1/4 cup sour cream
• 1 clove garlic (minced)
• 1/2 tsp paprika
• 1/2 tsp lime zest (grated)
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn (drained and rinsed)
• 1/4 cup feta cheese (crumbled)
• 1/4 cup cilantro (chopped)
• 1 lime (cut into wedges)

Instructions Chicken

1. Place a non-stick skillet over medium-high heat and add olive oil to it.
2. Once hot, add in the chicken, cover with paprika powder, garlic powder, ground cumin, chili powder, salt and black pepper.
3. Cook the chicken for 6-8 minutes until it has fully cooked. Flipping the chicken throughout. Remove from heat.

Dressing

1. In a small bowl mix together all of the dressing ingredients.

Assemble Rice Bowls

1. Divide rice into 4 bowls. Top up with corn, cooked chicken and then feta cheese.
2. Drizzle with the dressing, garnish with cilantro and lime wedges on top.
3. Serve warm or cold.

14. Crockpot Mississippi Chicken

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

Recipe details: Prep: PT10M · Total: PT370M · Yield: [‘6’, ‘6 plates’]

This juicy, tender chicken is slow-cooked with ranch seasoning, savory gravy, and tangy pepperoncini for a flavor-packed dish everyone will love. It’s high protein, low-calorie and low-carb.

Ingredients

• 2 lbs chicken breasts (skinless and boneless)
• 1 oz packet ranch dressing seasoning mix
• 1 oz packet dry au jus gravy mix
• 1/2 cup butter (unsalted)
• 1 cup pepperoncini peppers (sliced and drained)
• 1/4 cup pepper juice (from the jar of pepperoncini peppers)

Instructions

1. Add the chicken breasts to the slow cooker. Cover with the ranch seasoning and gravy mix.
2. Place butter on top of the seasoned chicken, and add pepperoncini peppers. Cover with pepper juice.
3. Cook on high heat for up to 4 hours or on low heat for 6-8 hours. Shred the chicken with two forks before serving.
4. Serve with rice, potatoes, egg noodles, or a salad for a healthier version!

15. 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.

16. Herb Crusted Salmon (Whole30, Paleo)

Herb Crusted Salmon (Whole30, Paleo) 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 salmon fillets with tomatoes’]

A quick sheet pan dinner you can make! It’s refreshing, herby, garlicky, and full of nutrition. A low carb, Whole30, low calorie, high protein, and Paleo-friendly.

Ingredients

• 4 salmon fillets (around 1lb (skin on, raw))
• 8 garlic cloves (minced)
• 1/2 cup fresh parsley (finely chopped)
• 1/2 cup fresh basil (finely chopped)
• 1 tbsp olive oil
• a pinch salt
• a pinch of black pepper
• 5 cups cherry tomatoes
• 2 tbsp balsamic vinegar
• a pinch salt
• a pinch of black pepper

Instructions

1. Preheat the oven to 400F.
2. On a sheet pan with parchment paper on, assemble tomatoes on one side. Sprinkle with salt, black pepper, and drizzle with balsamic vinegar.
3. In a small bowl, press in garlic cloves, add finely chopped herbs and olive oil. Combine so the ingredients bind together and form a rub.
4. Place salmon fillets on the sheet pan, sprinkle with salt and black pepper. Then, rub the herb mixture on top.
5. Cook in the oven for 20 minutes until salmon is fully cooked and tomatoes are bursting.

17. Ground Pork Stir Fry

Ground Pork Stir Fry 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 bowls’]

Gluten-free, dairy-free, low-calorie, and high protein. This delicious Ground Pork Stir Fry is a yummy, easy and quick dinner anyone can make.

Ingredients

• 1 tbsp olive oil or avocado oil
• 1 lb ground pork
• 1 small broccoli head (chopped)
• 1/2 cup beef broth
• 4 tbsp soy sauce (low sodium or coconut aminos (gluten-free))
• 1 tbsp honey
• 6 cloves garlic (minced)
• 1 tbsp cornstarch
• 3 spring onions (sliced)

Instructions

1. Heat the oil in a frying pan over medium-high heat. Add the pork to the pan and cook the meat until it’s no longer pink, crumbling it while it’s cooking. That will take around 5-8 minutes.
2. Add chopped broccoli and stir it in. Then, pour in beef broth.
3. Cover with a lid and cook for about 5-7 minutes until the broccoli softens up.
4. In a separate small bowl, combine the sauce ingredients.
5. Lower the heat and pour the sauce all over the stir fry, mix and let it cook for another 3-5 minutes.
6. Finally, sprinkle the stir-fry with spring onions.

18. Crockpot Turkey Chili

Crockpot Turkey Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT540M · Total: PT555M · Yield: [‘6’, ‘6 bowls’]

This hearty crockpot turkey chili is full of bold spices, tender turkey, and nutritious veggies. It’s gluten-free, high in fiber, and perfect when you need a comforting meal.

Ingredients

• 1 tbsp extra virgin olive oil
• 16 oz ground turkey
• 1 large white onion (diced)
• 1 red bell pepper (diced)
• 1 medium zucchini (diced)
• 28 oz can diced tomatoes
• 15 oz can black beans (drained and rinsed)
• 15 oz can corn kernels (drained)
• 2 tbsp tomato paste
• 4 cloves garlic (minced)
• 2 tsp chili powder
• 2 tsp cumin
• 1 tbsp paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp red pepper flakes

Instructions

1. Heat a sauté pan over medium heat and add the olive oil. Add the ground turkey, breaking it apart as it cooks, and sauté until fully cooked and lightly browned. It should take 7-10 minutes.
2. Transfer the cooked turkey to a crockpot. Add all remaining ingredients and mix well so everything is evenly combined.
3. Cover and cook on low for 8–9 hours or on high for 4-5 hours, stirring only once or twice during cooking.
4. Serve hot. If desired, garnish with sour cream, shredded cheddar, chopped red onion, chives, or crispy bacon crumbles.

19. 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.

20. Crockpot Chicken Lemon Soup

Crockpot Chicken Lemon Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT250M · Total: PT265M · Yield: [‘6’, ‘6 bowls’]

Easy, comforting crockpot soup with bright lemon and savory herbs. Packing 36 grams of protein per serving, this set-it-and-forget-it meal keeps you full, perfect when you want homemade without the effort!

Ingredients

• 1 tbsp olive oil
• 2 large carrots (diced)
• 1 white onion (chopped)
• 1 celery stalk (chopped)
• 3 garlic cloves (minced)
• 1/4 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried parsley
• 1/2 tsp dried thyme
• 2 bay leaves
• 1 ½ lbs chicken breasts (boneless and skinless)
• 6 cups chicken broth (low sodium)
• 1 cup dry orzo pasta
• 2 lemons

Instructions

1. Place a large skillet over medium-high heat. Add the olive oil, carrots, onion, celery, and garlic. Sauté for 5 minutes.
2. Add the sautéed vegetables into the crockpot with salt, black pepper, dried parsley, dried thyme, bay leaves, chicken breasts, and chicken broth. Give it a stir.
3. Cover the crockpot and cook on low for 8 hours or on high for 4-5 hours.
4. When the soup is nearly finished, bring a pot to a boil and add orzo pasta. Lower the heat and cook according to directions for 10-12 minutes.
5. Once the soup is cooked, remove the chicken breasts from the crockpot and shred them with two forks. Remove the bay leaves while you’re at it.
6. Add the shredded chicken back into the crockpot with cooked orzo and squeeze in the juices from the 2 lemons. Stir to combine and serve.

21. 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.

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.