21 High Protein Fall Recipes Under 500 Calories

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. Creamy Pork Chops

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

Recipe details: Prep: PT5M · Cook: PT17M · Total: PT22M · Yield: [‘4’, ‘4 pork chops’]

Creamy pork chops are cheesy, garlicky and herby. A one pan dinner you can make in just 22 minutes. It’s keto, high protein and gluten-free.

Ingredients

• 4 pork chops (boneless, thick-cut)
• Salt and black pepper (to taste)
• 1 tbsp unsalted butter
• 1 tbsp olive oil
• 1 large onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup chicken broth
• 1 cup heavy cream
• 1 tsp dried basil
• 1 tsp garlic powder
• ¾ cup parmesan cheese (grated)
• Parsley (chopped)

Instructions

1. Salt and pepper pork chops on both sides.
2. Heat up a large skillet to medium-high heat. Add butter and olive oil.
3. Place pork chops on the skillet and cook evenly on both sides until fully cooked. That will take about 8-10 minutes in total, based on the size of the chops. Set them aside to rest.
4. Add chopped onion to the skillet with the fats in it. And cook until it starts browning up for around 2-3 minutes.
5. Add minced garlic and cook for another 30 seconds. Then, pour in chicken broth and heavy cream.
6. Reduce the heat to medium-low and stir in dried basil, garlic powder, and parmesan cheese. Simmer on medium-low until the sauce thickens.
7. Return the pork chops back into the skillet, cook for 2 minutes for the pork to heat back up. Remove from the heat
8. Sprinkle with chopped parsley before serving the chops with all the sauce.

2. 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.

3. 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.

4. Baked Caesar Chicken

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

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘5’, ‘5 chicken breasts’]

Thi Baked Caesar Chicken is creamy, cheesy, and crispy. A low-carb and high protein meal everyone will love.

Ingredients

• 2 lbs chicken breast (boneless, skinless, thin)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 6 tbsp creamy Caesar dressing
• 1 cup parmesan (shredded)
• 1 cup Caesar-style croutons (crushed into crumbs)
• 1 tbsp butter (melted)
• Fresh parsley (chopped)

Instructions

1. Preheat the oven to 375F and prepare a casserole dish.
2. Pound the chicken breasts if they’re not thin and place them in a casserole dish. Sprinkle with salt and black pepper.
3. Spread creamy Caesar dressing on the chicken breasts and sprinkle with parmesan cheese all over the chicken breasts.
4. In a small bowl, combine crushed croutons with melted butter.
5. Sprinkle the crouton mixture over the cheese and bake in the oven for 20-30 minutes until the chicken fully cooks. If the cheese and croutons are browning up too much, just cover the casserole dish with foil.
6. Sprinkle with chopped parsley and serve.

5. 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.

6. 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.

7. Chicken Mozzarella Bake

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

Recipe details: Prep: PT15M · Cook: PT34M · Total: PT49M · Yield: [‘4’, ‘4 chicken breasts’]

This Chicken Mozzarella Bake is cheesy, savory, and flavorful. It’s a high-protein dinner recipe you can make in just one pan. Just pop this gluten-free chicken dinner into the oven, and 30 minutes later you’ve got yourself a perfect keto dish!

Ingredients

• 4 small chicken breasts (skinless, boneless, thin or pounded out)
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp Italian seasoning
• Salt & black pepper (to taste)
• 2 tbsp extra virgin olive oil
• 1 can chopped tomatoes (16 oz)
• 3 garlic cloves (minced)
• 1/2 red onion (finely chopped)
• 2 tsp oregano
• salt and black pepper to taste
• 1 cup grated mozzarella
• A few basil leaves (chopped for garnish)

Instructions

1. Preheat the oven to 375F.
2. Take your chicken breasts. Make sure the breasts you use are smaller and thinner, if not, pound them out to ensure they have flavor later on.
3. On a cutting board, make cuts on one side of the chicken breasts without fully cutting through. This will help for the seasonings to get inside the meat.
4. Flip your chicken breasts on the board and sprinkle with half of the garlic powder, onion powder, Italian seasoning, salt and black pepper. Rub the seasoning in.
5. Place your chicken breasts into a baking dish with the cut-up side facing up.
6. Sprinkle with the remainder of the seasonings so both sides are covered. Drizzle with olive oil.
7. Rub it in like you did with the other side. The more seasoning gets inside the cuts, the more flavor there’ll be.
8. In a bowl mix together sauce ingredients: chopped tomatoes, minced garlic, red onion, oregano, salt and black pepper.
9. Cover chicken breasts with tomato sauce and sprinkle with grated mozzarella.
10. Bake in the oven for 25-30 minutes. Broil for 2 minutes afterwards to golden up the cheese. Make sure it doesn’t burn, so watch the oven.
11. Serve with chopped basil sprinkled over the top.

8. 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.

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. 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.

12. 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!

13. Garlic Parmesan Chicken Bake

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

Recipe details: Prep: PT3M · Cook: PT17M · Total: PT20M · Yield: [‘4’, ‘4 chicken breast halves’]

Tender chicken baked with a golden garlic parmesan crust. Ready in just 20 minutes, this dish is gluten-free, low-calorie, and packed with protein.

Ingredients

• 2 chicken breasts
• 1 tbsp paprika (divided)
• 2 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp black pepper
• ½ tsp sea salt
• 1/2 lemon (juiced)
• 1 tsp Italian seasoning
• 1/2 cup parmesan (grated)
• 4 cloves garlic (minced)
• 2 tbsp olive oil
• 2 tbsp unsalted butter (melted)
• 1 tbsp fresh parsley (chopped)

Instructions

1. Preheat the oven to 400F and prepare a casserole dish.
2. In a small bowl, combine 1 tsp of paprika, onion, garlic powder, black pepper, and sea salt.
3. Cut the chicken breasts in half horizontally and season them with the spice mixture. Then, place them on a baking dish and squeeze the lemon juice all over them.
4. In another bowl, combine 2 tsp of paprika with Italian seasoning, parmesan, garlic, olive oil, butter, and fresh parsley.
5. Cover the chicken with the mixture.
6. Bake the chicken in the oven for 17-20 minutes until the chicken is fully cooked.
7. Garnish with some extra chopped parsley before serving.

14. Keto Zucchini Beef Casserole

Keto Zucchini Beef Casserole 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 Keto Zucchini Beef Casserole is a low-carb, gluten-free, high-protein dish with savory beef, tender zucchini, and a cheesy topping.

Ingredients

• 1 1/2 lb ground beef
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp Italian seasoning
• 1 tsp sea salt
• 1/2 tsp black pepper
• 2 medium zucchini (cubed)
• 4 oz cream cheese (softened)
• ½ cup cheddar cheese (shredded and divided)
• ½ cup mozzarella cheese (shredded and divided)
• Parsley (chopped)

Instructions

1. Preheat the oven to 400F. Spray a 7″x11″ casserole dish with oil.
2. Heat up a large skillet over medium-high heat. Spray it with a little bit of oil and add in the ground beef.
3. Season the beef with garlic powder, onion powder, Italian seasoning, sea salt and black pepper. Break the mince apart and stir to cook until the meat has browned up. It will take 5-7 minutes.
4. Add in the cubed zucchini, give it a stir, and cook for a minute or so.
5. Now stir in the cream cheese, let it melt, and fully incorporate. It should take around 2-3 minutes.
6. Remove the skillet from the heat and add in 1/4 cup of cheddar cheese and 1/4 cup of mozzarella cheese into the beef and give it a mix.
7. Transfer the mixture into the casserole dish. Level it out and cover the casserole with the remaining 1/4 cup of cheddar cheese and 1/4 cup of mozzarella cheese.
8. Bake in the oven for 10 minutes until cheese melts. Garnish with parsley before serving.

15. Crockpot Tuscan Chicken

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

Recipe details: Prep: PT15M · Cook: PT240M · Total: PT255M · Yield: [‘6’, ‘6 plates’]

This Crockpot Tuscan Chicken features tender chicken thighs in a creamy Parmesan garlic sauce with spinach and sun-dried tomatoes. It’s low carb, high protein, and soy-free.

Ingredients

• 1 tbsp olive oil
• 6 cloves garlic (minced)
• 1 cup heavy cream
• 1/3 cup chicken broth
• 3/4 cup parmesan cheese (grated)
• 6 – 8 chicken thighs (skinless, bone-in)
• 1 tbsp Italian seasoning
• 1/2 tsp crushed red chili pepper flakes
• Salt and black pepper (to taste)
• 1/2 cup sun-dried tomatoes (chopped)
• 2 cups spinach (chopped)

Instructions Sauce

1. Place a saucepan over medium-high heat. Add in olive oil and garlic. Saute for 1 minute.
2. Now, add in the heavy cream and chicken broth, give it a mix, lower the heat, and simmer for 10 minutes until the sauce thickens up.
3. When the cream sauce is ready, lower the heat even more and add in parmesan cheese. Whisk to mix it in well.

Chicken

1. While the sauce is simmering, place the chicken thighs in a crockpot. Season with Italian seasoning, red chili pepper flakes, salt, and black pepper.
2. Top it all up with sun-dried tomatoes.
3. Pour the sauce over the chicken, covering as much of the chicken as possible. Cook for 3-4 hours on a high or 6-8 hours on a low setting.
4. Once chicken is cooked, remove the chicken thighs from the crockpot, very gently as it’ll be very soft. Turn the crockpot on a high setting and add in the chopped spinach. Cook for a few minutes until the spinach wilts.
5. Return the chicken back into the crockpot, spoon the sauce with sun-dried tomatoes and spinach all over the chicken. Now it’s ready to serve.

16. Meatballs Pasta Casserole

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

Recipe details: Prep: PT20M · Cook: PT45M · Total: PT65M · Yield: [‘8’, ‘8 small bowls’]

This hearty meatball pasta casserole makes for a deliciously satisfying meal. Cheesy, comforting and flavorful, on top of it – high protein.

Ingredients

• 1 lb ground beef
• 1/4 cup breadcrumbs
• 1/4 cup grated parmesan
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp Italian seasoning
• salt and black pepper (to taste)
• 1 large egg
• 2 cups uncooked penne pasta
• 1 24 oz jar marinara sauce
• 2 cups beef broth
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp red pepper flakes (optional)
• salt and pepper (to taste)
• 2 cups mozzarella cheese (shredded)
• fresh basil (chopped)

Instructions

1. Preheat the oven to 425F. Spray a 9×13 baking dish with oil.
2. In a large bowl, combine ground beef, breadcrumbs, parmesan, garlic powder, onion powder, Italian seasoning, salt, black pepper, and egg. Combine as well as you can with your hands.
3. Let the mixture sit for 5 minutes. Then, roll the mixture into 16 meatballs. About 2 tbsp in volume each.
4. In a baking dish, add uncooked pasta, marinara sauce, beef broth, Italian seasoning, garlic powder, onion powder, red pepper flakes, salt, and black pepper. Stir and combine everything well.
5. Place meatballs into the baking dish, pressing them in so they’re submerged inside the mixture.
6. Cover with aluminum foil and bake in the oven for 35-45 minutes, depending on the pasta.
7. Remove from the oven and take off the aluminum foil. Stir the casserole a little bit with a spatula without breaking apart the meatballs. Check that the pasta has cooked and is al dente. If not, return to the oven with the foil on and bake a little longer until it softens.
8. Sprinkle with shredded mozzarella, covering the whole casserole.
9. Return the baking dish back to the oven uncovered and cook for 5-10 minutes until the cheese melts and bubbles.
10. Garnish with chopped basil and serve hot.

17. 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.

18. Crockpot Chicken Tacos

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

Recipe details: Prep: PT15M · Cook: PT300M · Total: PT315M · Yield: [’12’, ’12 tortillas’]

These crockpot chicken tacos are effortless and delicious. A high protein and low-carb meal perfect for any night of the week. They’re flavorful, delicious and so easy to assemble.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 1 yellow onion (finely chopped)
• 4 garlic cloves (minced)
• 16 oz chunky salsa
• 1/2 lime’s juice
• 2 tsp paprika
• 2 tsp ground cumin
• ¼ tsp chili powder
• ½ tsp ground coriander
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 12 tortillas (Mission Carb Balance)
• 2 avocados (mashed)
• 4 tbsp sour cream
• 1 lime (sliced)
• Fresh cilantro (chopped)

Instructions

1. Add all the ingredients into the slow cooker except for tortillas and toppings. Mix everything, making sure the spices and salsa mixture all cover the chicken breasts.
2. Cover and cook on high for 3 hours or for 6 hours on a low function.
3. Once the chicken is tender, shred it using two forks. Give the whole mixture a good stir and cook for an additional 1 hour. This time, keep the lid slightly ajar to let the moisture evaporate.
4. Slightly toast your tortillas on a stovetop. Do about 20-30 seconds per side until they brown up a little bit and warm. You can use a slight amount of oil.
5. Top each tortilla with chicken. Top up with avocado mash, sour cream, lime slices, and fresh cilantro. Serve immediately.

19. Lazy Lasagna Casserole

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘6’, ‘6 bowls’]

Comforting lasagna casserole that’s so easy to make. Cheesy, saucy, and satisfying, it’s a healthy twist on your favorite comfort food with 32g of protein.

Ingredients

• 2 cups uncooked penne pasta
• 1 tbsp olive oil
• 1 lb lean ground beef
• 1 large yellow onion (chopped)
• 1 tbsp garlic powder
• 2 tsp Italian seasoning
• Salt (to taste)
• Black pepper (to taste)
• 1 cup cottage cheese
• 24 oz jar of pasta sauce
• 8 oz mozzarella cheese (shredded)
• Basil (chopped)

Instructions

1. Preheat the oven to 350F and grease a 9×13 casserole dish. Boil penne pasta according to instructions, just 1 minute less than instructed, to keep it al dante. Drain it.
2. Place a skillet over medium-high heat. Add in the olive oil, ground beef, onion, garlic powder, Italian seasoning, salt and black pepper. Stir all of the ingredients together, breaking the meat apart. Cook for 7-8 minutes until the beef has browned.
3. Add in the cottage cheese and stir it in well.
4. Pour over the pasta sauce and mix well.
5. Stir in the cooked pasta.
6. Transfer the mixture to the greased casserole dish and level it out.
7. Top up with mozzarella cheese.
8. Bake in the oven for 15 until the cheese is bubbly and golden brown on the edges.
9. Garnish with chopped basil before serving.

20. Baked Crack Chicken

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

Recipe details: Prep: PT20M · Cook: PT31M · Total: PT51M · Yield: [‘4’, ‘4 chicken breasts’]

This crack chicken is cheesy, buttery and flavorful. A filling and satisfying dinner. The recipe is keto-friendly, with just 3.4g of net carbs , high protein and gluten-free.

Ingredients

• 4 slices thick-cut bacon (diced)
• 2 tbsp butter
• 4 chicken breasts (boneless and skinless)
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika
• Salt and black pepper (to taste)
• ½ cup cream cheese
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp dried dill
• ½ tsp dried chives
• ½ cup cheddar cheese (shredded)
• Fresh dill (chopped)
• Green onion (chopped)

Instructions Chicken

1. Preheat the oven to 400F and spray a 9×13 baking dish with cooking spray.
2. Pound your chicken breasts to around ¼-1/2 inch thickness. You can wrap it in a cling film to avoid splashing.
3. Add garlic powder, onion powder, paprika, salt, and black pepper to the chicken. Rub it in and set aside.
4. Heat up a large frying pan to medium-high heat, and cook diced bacon until it’s crispy. Remove bacon from the pan, but leave the fat in it. Set the bacon aside.
5. Add 1 tbsp of butter to the frying pan with the bacon fat in it. Add in your chicken breasts. Cook on one side for 2-3 minutes until chicken breasts have browned.
6. Flip the chicken breasts and add another 1 tbsp of butter to the frying pan. Cook until browned – about 2-3 minutes.
7. Remove the chicken breasts from the frying pan, place them in the baking dish, and set aside.

Cream Cheese

1. In a small bowl, combine all of the cream cheese ingredients.
2. Top up each chicken breast with around 2 tbsp of cream cheese and spread it out evenly.

Topping and Garnish

1. Add half of the diced bacon on top of each chicken breast.
2. Sprinkle with cheddar cheese and bake in the oven for 15-17 minutes until the chicken is fully cooked through and the cheese has slightly browned on top.
3. Garnish with the other half of the diced bacon, fresh dill, and green onion. This is where you can sprinkle additional black pepper and salt over the top.

21. Chili Chicken Stir Fry

Chili Chicken Stir Fry 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’]

Spicy, flavorful, and quick to make—this chili chicken stir fry is the perfect gluten-free, dairy-free, high-protein, and low-carb meal.

Ingredients

• 1 lb chicken breasts (skinless and boneless, thinly sliced)
• 1 tbsp garlic powder
• 2 tbsp chili powder
• Salt and black pepper (to taste)
• 2 tbsp avocado oil
• 2 green bell peppers (thinly sliced)
• 1 white onion (thinly sliced)
• 3 garlic cloves (minced)
• 2 14 oz cans fire-roasted diced tomatoes
• 2 tbsp Parmesan cheese (grated)

Instructions

1. In a large bowl, combine chicken, garlic powder, chili powder, salt and black pepper.
2. Heat a large skillet over medium-high heat with avocado oil. Add in the chicken and cook for 7-10, stirring throughout.
3. Now, add in green bell peppers, onion, and garlic cloves. Stir well to combine all of the ingredients. Pour in the 2 cans of diced tomatoes, cover with a lid, and let it simmer for 5 minutes. Lower the heat if you feel it’s burning up.
4. Stir well and make sure the chicken is fully cooked and the peppers are soft before removing from the stove. Garnish with parmesan 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.