20 High Protein Pantry Recipes You’ll Love

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. Spanish Beans with Tomatoes

Spanish Beans with Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups cooked cannellini beans (or 2 (15-ounce) cans, drained and rinsed)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1 can (14.5-ounce) crushed tomatoes
• 1/2 cup vegetable broth
• Salt and pepper to taste
• 2 tablespoons chopped fresh parsley (for garnish)

Instructions

1. 1. If using canned beans, drain and rinse, then set aside. Chop the onion and garlic.
2. 2. In a large skillet, heat the olive oil over medium heat and sauté the onion until translucent, about 3–4 minutes. Add garlic and cook 30 seconds more.
3. 3. Stir in smoked paprika and cumin; cook 1 minute to bloom the spices.
4. 4. Add crushed tomatoes and broth; simmer 8–12 minutes to develop the sauce.
5. 5. Add beans and simmer 5–8 minutes until heated through; season with salt and pepper.
6. 6. Garnish with parsley and serve with crusty bread or rice.

2. Mexican Three Bean Salad

Mexican Three Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 can (15-ounce) kidney beans, drained and rinsed
• 1 can (15-ounce) black beans, drained and rinsed
• 1 can (15-ounce) pinto beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• 1/2 small red onion, finely diced
• 1 jalapeño, seeded and minced (optional)
• 1/4 cup chopped cilantro
• For dressing: 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1 garlic clove (minced), 1/2 teaspoon ground cumin, 1/4 teaspoon chili powder, Salt to taste

Instructions

1. 1. Rinse and drain all beans; pat dry. Chop red bell pepper and red onion; if using jalapeño, remove seeds and mince.
2. 2. In a small bowl, whisk lime juice, olive oil, garlic, cumin, chili powder, and a pinch of salt.
3. 3. In a large bowl, combine kidney beans, black beans, pinto beans, and corn with the vegetables.
4. 4. Pour dressing over and toss to coat. Add cilantro and toss again.
5. 5. Chill for at least 20 minutes before serving if desired.

3. Hearty High-Protein Lentil, Kidney Bean, and Chickpea Chili

Hearty High-Protein Lentil, Kidney Bean, and Chickpea Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne (optional)
• 1 cup dried lentils, rinsed (or 2 cups cooked lentils)
• 1 cup cooked kidney beans
• 1 can (14.5-ounce) diced tomatoes with juice
• 2 cups vegetable broth
• Salt and pepper to taste
• Optional toppings: chopped cilantro, yogurt or sour cream

Instructions

1. 1. Rinse and sort lentils if using dried; if using pre-cooked, skip. Chop onion and garlic.
2. 2. In a large pot, heat olive oil over medium heat and sauté onion and garlic until soft, 4–5 minutes.
3. 3. Stir in cumin, chili powder, paprika, and cayenne; cook 1 minute to bloom the spices.
4. 4. Add lentils, kidney beans, chickpeas, diced tomatoes, and vegetable broth; bring to a simmer and cook until lentils are tender, about 20–25 minutes.
5. 5. Season with salt and pepper; ladle into bowls and top with cilantro or yogurt if desired.

4. Vegan and Protein-Packed Lentil and Bean Tomato Stew

Vegan and Protein-Packed Lentil and Bean Tomato Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups cooked chickpeas
• 1 tablespoon oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon chili powder
• 1 can (14-ounce) diced tomatoes
• 1 cup vegetable broth
• Juice of 1 lemon
• Salt to taste
• Fresh cilantro for garnish
• Optional: 1/4 cup coconut yogurt to swirl

Instructions

1. 1. Drain chickpeas and rinse; set aside. Chop onion and garlic.
2. 2. In a pot, heat oil; sauté onion and garlic until translucent.
3. 3. Add ginger, cumin, coriander, turmeric, and chili powder; cook 1 minute.
4. 4. Stir in diced tomatoes and vegetable broth; simmer 8–10 minutes.
5. 5. Add chickpeas; simmer until flavors meld, about 6–8 minutes. Stir in lemon juice; season with salt. Garnish with cilantro.

5. Soured Chickpea Lemon Curry

Soured Chickpea Lemon Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups cooked chickpeas
• 1 tablespoon oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon chili powder
• 1 can (14-ounce) crushed tomatoes
• 1 cup vegetable broth
• Juice of 1 lemon
• Salt to taste
• Fresh cilantro for garnish
• Optional: 1/4 cup coconut yogurt to swirl

Instructions

1. 1. In a pot, heat oil; sauté onion and garlic until translucent.
2. 2. Add ginger, cumin, coriander, turmeric, and chili powder; cook 1 minute.
3. 3. Stir in crushed tomatoes and vegetable broth; simmer 8–10 minutes.
4. 4. Add chickpeas; simmer until flavors meld, about 6–8 minutes. Stir in lemon juice; season with salt. Garnish with cilantro.

6. Low Carb Peanut Butter Protein Balls

Low Carb Peanut Butter Protein Balls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup natural peanut butter
• 1/4 cup almond flour
• 1/4 cup shredded unsweetened coconut
• 1 tablespoon chia seeds
• 2 tablespoons unsweetened cocoa powder (optional)
• 2 tablespoons sugar-free sweetener (or to taste)
• 1 teaspoon vanilla extract
• Pinch of salt
• Optional: 2 tablespoons dark chocolate chips

Instructions

1. 1. In a bowl, mix peanut butter, almond flour, shredded coconut, chia seeds, cocoa powder (if using), sweetener, vanilla, and salt until a thick dough forms.
2. 2. If dough is too dry, add a teaspoon of water or milk substitute; adjust consistency.
3. 3. Divide dough into 4 portions and roll into balls about the size of a walnut.
4. 4. Chill the balls for 15–20 minutes to firm up before serving.

7. High Protein Chickpea Minestrone Soup

High Protein Chickpea Minestrone Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1/2 cup diced zucchini (optional)
• 1 can (14-ounce) diced tomatoes
• 4 cups vegetable broth
• 1 cup cooked chickpeas
• 1/2 cup small pasta (ditalini)
• 2 cups chopped spinach
• 1 teaspoon dried oregano
• 1 bay leaf
• Salt and pepper to taste
• Grated Parmesan for serving (optional)

Instructions

1. 1. In a pot, heat olive oil over medium heat; sauté onion, garlic, carrot, and celery until softened.
2. 2. Add zucchini (if using) and cook 2–3 minutes more.
3. 3. Stir in tomatoes, broth, oregano, and bay leaf; bring to a simmer.
4. 4. Add chickpeas and pasta; simmer until pasta is al dente, about 8–10 minutes.
5. 5. Stir in spinach; season with salt and pepper; remove bay leaf and serve.

8. Salmon Fishcakes

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

Ingredients

• 14 oz canned salmon, drained
• 1 cup mashed potatoes
• 1/3 cup breadcrumbs
• 1 egg
• 2 tablespoons chopped fresh dill
• 1 teaspoon lemon zest
• 1/4 small onion, finely minced
• Salt and pepper
• 2 tablespoons olive oil for frying
• Sauce: 1/2 cup yogurt, 1 tablespoon lemon juice, 1 tablespoon chopped dill, salt to taste

Instructions

1. 1. In a bowl, flake salmon and mix with mashed potatoes, breadcrumbs, egg, dill, lemon zest, onion, salt, and pepper until well combined.
2. 2. Shape the mixture into 4 patties.
3. 3. Heat olive oil in a skillet; cook patties 3–5 minutes per side until golden and firm.
4. 4. In a small bowl, mix yogurt, lemon juice, dill, and a pinch of salt to make a quick sauce; serve with fishcakes.

9. Easy Thai Chicken Salad with Canned Chicken

Easy Thai Chicken Salad with Canned Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups shredded cooked chicken
• 3 cups shredded cabbage
• 1 cup shredded carrot
• 1 bell pepper, thinly sliced
• 1/4 cup chopped cilantro
• 2 tablespoons chopped fresh mint
• 1/4 cup roasted peanuts
• Dressing: 2 tablespoons lime juice, 1 tablespoon fish sauce, 1 teaspoon sugar, 1 teaspoon rice vinegar, 1 minced garlic clove, 1/2 teaspoon chili flakes

Instructions

1. 1. In a large bowl, combine shredded chicken, cabbage, carrot, bell pepper, cilantro, and mint.
2. 2. In a small bowl, whisk dressing ingredients to make the Thai-inspired dressing.
3. 3. Pour dressing over the salad and toss to coat evenly.
4. 4. Top with roasted peanuts and serve.

10. White Bean Chicken Chili

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

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups shredded cooked chicken
• 2 cans white beans (navy or cannellini), drained
• 1 can (4-ounce) green chilies, chopped
• 1 cup corn kernels
• 4 cups chicken broth
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt to taste
• Optional toppings: sour cream, cilantro, lime wedges

Instructions

1. 1. In a pot, heat olive oil; sauté onion and garlic until soft.
2. 2. Add shredded chicken, white beans, green chilies, corn, chicken broth, cumin, and chili powder; bring to a gentle simmer.
3. 3. Simmer 10–15 minutes to meld flavors.
4. 4. Season with salt; serve with optional toppings such as sour cream, cilantro, and lime wedges.

11. High Protein Chicken & Quinoa Skillet

High Protein Chicken & Quinoa Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.25 lb boneless skinless chicken breast, cut into 1-inch pieces
• 3/4 cup quinoa, rinsed
• 2 cups low-sodium chicken broth
• 1 cup fresh spinach, chopped
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Optional: 1/4 cup crumbled feta for serving

Instructions

1. 1. Heat olive oil in a large skillet over medium heat; add onion and pepper and cook until softened.
2. 2. Add garlic and spices; cook 30 seconds until fragrant.
3. 3. Add chicken pieces; season with salt and pepper; cook until lightly browned and no longer pink.
4. 4. Stir in quinoa and toast 1-2 minutes.
5. 5. Pour in chicken broth; bring to a boil, then reduce to a simmer; cover and cook 12-15 minutes until quinoa is tender and chicken is cooked through.
6. 6. Stir in spinach and cherry tomatoes; cook 1-2 minutes until spinach is wilted.
7. 7. Adjust seasoning; top with feta if using; serve hot.

12. Mediterranean Roasted Mackarel

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

Ingredients

• 4 Mackarel fillets (about 6 oz each), skin-on
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted
• 1 small red onion, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish
• Optional: 1 tablespoon capers

Instructions

1. 1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
2. 2. Place fillets on the sheet; brush with 1 tablespoon olive oil; season with salt and pepper.
3. 3. Scatter onion, tomatoes, olives, and garlic; sprinkle oregano and thyme; drizzle remaining olive oil.
4. 4. Roast 12-15 minutes until fish flakes easily with a fork.
5. 5. Squeeze lemon over the fish and garnish with parsley; serve with bread or a side such as couscous.

13. Easy Cranberry Chicken

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

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup fresh or frozen cranberries
• 1/2 cup chicken broth
• 1/2 cup orange juice
• 2 tablespoons Dijon mustard
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• Optional: orange zest for garnish

Instructions

1. 1. Season chicken with salt and pepper. Heat oil in a skillet; sear chicken 2-3 minutes per side; remove and set aside.
2. 2. In the same skillet, sauté onion and garlic until translucent.
3. 3. Add cranberries, broth, orange juice, mustard, and thyme; simmer until cranberries burst and sauce thickens.
4. 4. Return chicken to the pan; simmer 8-10 minutes until cooked through and sauce coats the pieces.
5. 5. Serve with rice or mashed potatoes; garnish with orange zest.

14. Easy Tuna Casserole with Egg Noodles

Easy Tuna Casserole with Egg Noodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 12 oz egg noodles
• 2 cups milk
• 1 can (10.5 oz) cream of mushroom soup
• 1/2 cup sour cream
• 2 cans tuna, drained (5 oz each)
• 1 cup frozen peas
• 1 cup shredded cheddar cheese
• 1 tablespoon butter
• Salt and pepper to taste
• Optional: 1/2 cup breadcrumbs with 1 tablespoon melted butter for topping

Instructions

1. 1. Preheat oven to 350°F (175°C). Cook noodles until al dente; drain.
2. 2. In a saucepan, melt butter; whisk in soup and milk; heat until smooth. Stir in sour cream.
3. 3. Fold in tuna and peas; combine with hot noodles.
4. 4. Transfer to a baking dish; sprinkle cheese (and breadcrumbs if using) on top.
5. 5. Bake 20-25 minutes until bubbly and golden.

15. Instant Pot Vegan Split Pea Soup

Instant Pot Vegan Split Pea Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 1/2 cups dried split peas, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: 1/2 teaspoon smoked paprika, lemon juice and chopped parsley for garnish

Instructions

1. 1. Turn on saute and heat oil; cook onion, carrot, and celery until softened.
2. 2. Add garlic; cook 30 seconds.
3. 3. Add split peas, broth, bay leaf, and thyme; stir.
4. 4. Lock the lid and cook on high pressure for 12 minutes; natural release.
5. 5. Remove bay leaf; blend partially if desired; season to taste.
6. 6. Serve with a squeeze of lemon and parsley.

16. Alaskan Salmon with Black Quinoa and Spinach

Alaskan Salmon with Black Quinoa and Spinach is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 salmon fillets (6 oz each)
• 1 cup black quinoa, rinsed
• 2 cups vegetable broth or water
• 3 cups fresh spinach
• 1 lemon, zested and juiced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Optional: dill for garnish

Instructions

1. 1. Rinse quinoa and cook in broth according to package directions until fluffy.
2. 2. While quinoa cooks, heat 1 tablespoon oil in a skillet; season salmon and sear 2-3 minutes per side; transfer to a warm plate.
3. 3. In the same skillet, add garlic and a splash of broth; cook 1 minute; add spinach and cook until wilted.
4. 4. Fluff quinoa; stir in lemon zest and juice.
5. 5. Plate salmon atop quinoa and serve with greens on the side; garnish with dill.

17. Easy and Creamy Pesto Keto Meatballs

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

Ingredients

• 1 lb ground turkey
• 1/3 cup almond flour
• 1/4 cup grated parmesan
• 1 egg
• 2 tablespoons prepared pesto
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 cup heavy cream
• 1/2 cup grated parmesan (for sauce)
• Optional: 1/2 cup cherry tomatoes, halved

Instructions

1. 1. Preheat oven to 400°F (200°C). Mix turkey, almond flour, parmesan, egg, pesto, garlic, salt, and pepper; form into 16 meatballs.
2. 2. Heat oil in a skillet; brown meatballs 2-3 minutes per side; transfer to a baking dish.
3. 3. Bake 12-15 minutes until cooked through.
4. 4. In the same skillet, add cream and parmesan; simmer until thickened.
5. 5. Return meatballs to sauce; simmer 2-3 minutes; serve over zucchini noodles or cauliflower rice.

18. Black Bean Quinoa Soup

Black Bean Quinoa Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 can black beans (15 oz), drained
• 1/2 cup quinoa, rinsed
• 4 cups vegetable broth
• 1 onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Optional toppings: lime juice, cilantro, avocado, shredded cheese

Instructions

1. 1. Sauté onion and pepper in a pot until softened.
2. 2. Add garlic and spices; cook 30 seconds.
3. 3. Add beans, quinoa, tomatoes, and broth; bring to a boil, then reduce to a simmer.
4. 4. Simmer 20-25 minutes until quinoa is tender; season to taste.
5. 5. Serve with desired toppings.

19. Moroccan Turkey and Chickpea Skillet

Moroccan Turkey and Chickpea Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb ground turkey
• 1 can chickpeas (15 oz), drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup diced tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• 1/2 teaspoon turmeric
• 1 cup vegetable broth
• 2 cups spinach or kale
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. 1. Sauté onion and garlic in oil until soft.
2. 2. Add turkey; cook until no longer pink.
3. 3. Stir in spices and tomato paste; cook 1-2 minutes.
4. 4. Add chickpeas, tomatoes, broth; simmer 8-10 minutes to meld flavors.
5. 5. Stir in greens; cook until wilted; season to taste.
6. 6. Garnish with cilantro and serve.

20. One-Pot Cheesy Mexican Lentils with Black Beans and Rice

One-Pot Cheesy Mexican Lentils with Black Beans and Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup dried lentils
• 1/2 cup dry black beans, rinsed
• 1 cup long-grain white rice, rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 2 cups vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon cayenne (optional)
• Salt and pepper to taste
• 1 cup shredded cheddar cheese
• 1 tablespoon chopped cilantro for garnish

Instructions

1. 1. Sauté onion and garlic in a large pot until translucent.
2. 2. Add lentils, beans, rice, tomatoes, broth, and spices; stir to combine.
3. 3. Bring to a boil, reduce heat to low, cover, and simmer 25-30 minutes until rice and lentils are tender.
4. 4. Stir in cheese until melted; season to taste.
5. 5. Serve with cilantro on top.

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.