21 Protein Lunch Ideas for Insulin Resistance with 30G+ Protein

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. Broccoli Bacon Cheddar Chicken

Broccoli Bacon Cheddar Chicken 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 chicken breasts’]

Savor a tasty, comforting meal with this delicious and easy to make Broccoli Bacon Cheddar Chicken. The perfect high protein meal for your keto meal plan.

Ingredients

• 1 tbsp olive oil
• 2 large chicken breasts
• salt and black pepper (to taste)
• 1 tbsp Italian seasoning
• 2 cups broccoli florets (blanched, chopped)
• 6 strips bacon (cooked, chopped)
• ⅓ cup mozzarella cheese (shredded)
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 400F. Grease a casserole dish with olive oil.
2. Take the chicken breasts and slice them in half horizontally. That will leave you with 4 thin chicken breasts to work with.
3. Place chicken breasts on the bottom of the casserole, season with salt and black pepper, and sprinkle with Italian seasoning.
4. Cover with chopped broccoli, bacon, mozzarella cheese and cheddar cheese.
5. Bake in the oven, uncovered, for 20-25 minutes until the chicken has cooked through completely.

2. 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.

3. Mexican Meal Prep Bowls with Cauliflower Rice

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

4. Spicy Curried Chicken Meal Prep Bowl

Spicy Curried Chicken Meal Prep Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT240M · Cook: PT25M · Total: PT265M · Yield: [‘2’, ‘2 meal prep boxes’]

A quick and healthy chicken meal prep bowl that has Indian flavors of curry. It’s a very healthy, low carb meal option you can bring to work!

Ingredients

• 2 chicken breasts
• 2 tbsp olive oil ((extra virgin))
• 1 tsp paprika powder
• 1 tsp curry powder
• 1 tsp oregano
• 2 garlic cloves
• salt & pepper
• 1 cup broccoli ((fresh or frozen))
• 1 cup Brussel sprouts ((fresh or frozen))
• 2 cups cauliflower ((fresh or frozen))
• 1 tbsp olive oil ((extra virgin))
• salt & pepper

Instructions

1. Preheat oven to 390 degrees F (200 degrees C).
2. Mix olive oil with curry powder, oregano, paprika powder. Add a dash of salt and pepper.
3. Use a garlic press to crush garlic cloves and mix everything together.
4. Pour the marinade into a resealable plastic bag and add chicken breasts. Seal the bag and marinate in the fridge for 4 hours.
5. Once marinated, place the chicken in a smaller baking dish.
6. Then, separately, place veggies in a single layer on the prepared baking sheet, spray with olive oil, and season with salt and pepper.
7. Place both the chicken and veggies into the oven and bake for 20 – 25 minutes. Veggies might take around 18-20 minutes to cook. So, you might want to take them out before the chicken or place veggies in the oven 5 minutes after the chicken.

5. Cottage Cheese Chicken Salad

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

Recipe details: Prep: PT15M · Yield: [‘2’, ‘2 bowls’]

This cottage cheese chicken salad is creamy, satisfying, and loaded with 38g of protein. A high-protein, low-carb, and gluten-free.

Ingredients

• 1/2 cup low-fat cottage cheese
• 1/2 tsp Dijon mustard
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• Salt and black pepper (to taste)
• 1 cup rotisserie chicken (chopped into small chunks)
• 1/4 cup jarred banana peppers (drained and diced)
• 1 celery stick (diced)
• 1/2 red onion (diced)
• 1 green onion (thinly sliced)

Instructions

1. Add cottage cheese, Dijon mustard, onion powder, garlic powder, salt and black pepper into a food processor. Pulse until smooth.
2. In a large mixing bowl, combine rotisserie chicken, banana peppers, celery, red onion, green onion and blended cottage cheese. Mix well and season with salt and black pepper.
3. Serve immediately or store in the fridge.

6. 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.

7. Cheeseburger Bowls

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

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

These cheeseburger bowls are rich, zesty, smoky and filling. Perfect for comforting lunch yet high protein, gluten-free and low in carbs!

Ingredients

• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 1/4 cup mayonnaise
• 2 tbsp ketchup
• 1 tbsp yellow mustard
• 1 tbsp pickle relish
• 2 tsp smoked paprika
• 1 tsp garlic powder
• Salt and black pepper (to taste)
• 4 cups lettuce (chopped)
• 2 cups cherry tomatoes (halved)
• 1 cup cheddar cheese (shredded)
• 1/2 red onion (sliced)
• 1/2 cup pickles (sliced)
• 1/4 cup pickled jalapeno slices
• 1/2 cup cooked bacon (crumbled)

Instructions

1. Heat up skillet over medium high heat. Add in the ground beef, garlic powder, onion powder and Italian seasoning. Season with salt and black pepper and stir to cover the beef.
2. Cook until it browns up. It should take around 7-10 minutes.
3. Drain the excess fat and set the beef aside.
4. In a small bowl combine all of the burger sauce ingredients.
5. Assemble 4 bowls. Start with chopped lettuce, then cooked beef, cherry tomatoes, cheddar cheese, red onion, pickles, pickled jalapenos and cooked bacon.
6. Drizzle with burger sauce.

8. 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.

9. Mediterranean Chicken Bake

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

Recipe details: Prep: PT7M · Cook: PT40M · Total: PT57M · Yield: [‘4’, ‘4 chicken breasts’]

Get all the vibrant flavors of Kalamata olives, cherry tomatoes, and feta cheese in this easy-to-make recipe. This recipe is low-carb (only 9 grams of net carbs), high in protein, and gluten-free.

Ingredients

• 4 chicken breasts (boneless, skinless)
• Salt and black pepper (to taste)
• 1 tbsp paprika
• 1 tbsp dried oregano
• 1 tsp dried thyme
• 1 tsp dried basil
• 2 cups cherry tomatoes (halved)
• 1 cup Kalamata olives (pitted and halved)
• 1 large red onion (thinly sliced)
• 1 red bell pepper (thinly sliced)
• 6 cloves garlic (minced)
• 1/4 cup extra virgin olive oil
• 1/4 cup feta cheese (crumbled)
• Fresh parsley (chopped)
• Sliced lemon

Instructions

1. Preheat your oven to 400F and lightly grease a 9×13 casserole dish.
2. Place the chicken breasts in the dish. Season both sides with salt, black pepper, paprika, dried oregano, thyme, and basil.
3. Add the cherry tomatoes, olives, red onion, bell pepper, and garlic around the chicken. Drizzle everything with olive oil and gently toss the vegetables to coat.
4. Bake for 35–40 minutes, or until the chicken is fully cooked.
5. Once done, remove from the oven and sprinkle the feta cheese over the top.
6. Garnish with fresh parsley and sliced lemon.

10. Crockpot Butter Chicken

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

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT255M · Yield: [‘4’, ‘4 bowls’]

Rich, creamy slow cooker butter chicken with aromatic Indian spices. High in protein and gluten-free, this hands-off recipe requires minimal effort, just add ingredients and let the crockpot do the work!

Ingredients

• 16 oz tomato sauce
• 5 cloves garlic (minced)
• 2 tbsp fresh ginger (grated)
• 1 tsp ground cumin
• 2 tsp garam masala
• 1 tbsp smoked paprika
• 1 tsp ground turmeric
• ½ tsp chili powder
• 1 tsp salt
• 1 tsp honey
• 2 lbs chicken thighs
• 3 tbsp unsalted butter (cold and chopped)
• ½ cup heavy cream
• 2 tbsp chopped fresh parsley

Instructions

1. Add tomato sauce, garlic, ginger, cumin, garam masala, smoked paprika, turmeric, chili powder, salt, and honey into the crockpot. Give the sauce a stir.
2. Add the chicken thighs and coat them in the sauce.
3. Scatter chopped cold unsalted butter all over the top of the chicken. Cook on low for 4-6 hours or high for 2 hours until the chicken is done.
4. Remove the chicken from the crockpot and let it cool down a little bit on a chopping board.
5. Add the heavy cream to the crockpot and whisk to create a creamy sauce.
6. Once the chicken had cooled down enough, cut it into bite-sized pieces and return it to the crockpot. Give everything a stir and serve the chicken with basmati rice and garnish with fresh parsley.

11. Creamy Baked Chicken

Creamy Baked 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: [‘4’, ‘4 chicken breasts’]

Juicy baked chicken in a creamy garlic-Parmesan sauce with spinach and herbs. High-protein, Low Carb and Gluten-Free—an easy weeknight dinner!

Ingredients

• 4 chicken breasts (skinless and boneless)
• 1 tbsp olive oil
• 1/3 cup sundried tomatoes (chopped and drained)
• 3/4 cup heavy cream
• 1/2 cup chicken broth
• 1 tbsp garlic powder
• ¼ tsp sea salt
• 1/4 cup Parmesan (grated)
• 1/2 cup spinach (chopped)
• 2 tsp Italian seasoning
• 2 tsp paprika
• 1/2 tsp red chili pepper flakes
• 1/4 tsp sea salt
• 1/2 tsp black pepper

Instructions

1. Preheat the oven to 425F and prepare a casserole dish.
2. Pound the chicken breasts to thin them out, make sure they’re similar thickness.
3. Place chicken breasts inside the casserole dish.
4. In a small bowl, combine all the chicken seasoning ingredients.
5. Drizzle the chicken with olive oil and rub the chicken breasts with the seasoning mixture. Cover them with sundried tomatoes.
6. In a bowl, whisk together heavy cream, chicken broth, garlic powder, and sea salt.
7. Pour the heavy cream mixture over the chicken and sprinkle with Parmesan cheese to cover all the chicken breasts.
8. Bake in the oven for 25-30 minutes until the chicken is fully cooked. Once finished, remove from the oven.
9. Stir the spinach into the sauce and cover the baking dish with foil for another 5-10 minutes to let the spinach wilt.

12. 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.

13. Mozzarella Stuffed Chicken Breast with Pesto

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

Recipe details: Prep: PT10M · Cook: PT22M · Total: PT32M · Yield: [‘4’, ‘4 chicken breasts’]

Need a quick and easy dinner idea? This Mozzarella Stuffed Chicken Breast makes a simple and inexpensive dinner for two.

Ingredients

• 4 chicken breasts (skinless and boneless)
• 4 tbsp pesto
• 8 slices mozzarella cheese
• 2 tomatoes (thinly sliced)
• 1 tsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• ½ cup balsamic vinegar
• 1 tbsp brown sugar
• 4 cloves garlic (minced)

Instructions

1. Preheat the oven to 375F
2. Cut chicken breasts lengthwise around 3/4 of the way, starting on the thickest side.
3. Spread pesto on the inner side of the chicken breasts.
4. Place 2 slices of mozzarella cheese and 2 slices of tomato into each chicken breast.
5. Pierce the chicken with 4 toothpicks through the open side of the chicken to keep the filling from falling out.
6. Sprinkle each chicken breast with dried oregano, salt, and black pepper.
7. Get your skillet out, heat it over medium-high heat and add olive oil.
8. Add the chicken to the pan and let it cook for 2 minutes on each side, flipping carefully.
9. Afterwards, place the chicken in a baking dish.
10. Mix balsamic vinegar with sugar and minced garlic in a small bowl.
11. Pour the mixture all over the chicken. Place the baking dish in the oven and cook for 15-20 minutes until the chicken is fully cooked.
12. Remove toothpicks before serving.

14. Cottage Cheese Chicken Enchilada Bowls

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

Recipe details: Prep: PT6M · Cook: PT2M · Total: PT8M · Yield: [‘2’, ‘2 bowls’]

Enjoy the savory, cheesy flavors of a classic enchilada with a rich sauce, but in a bowl. This high protein, low-carb, gluten-free meal packs an incredible 47 grams of protein per serving.

Ingredients

• 4 oz rotisserie chicken breast (shredded)
• 4 tbsp taco seasoning
• 1 cup low fat cottage cheese
• 4 tbsp enchilada sauce
• ½ red bell pepper (diced)
• 1/4 cup canned corn (drained)
• 1/4 cup black beans (rinsed and drained)
• 1 cup shredded cheddar
• Chopped cilantro
• Avocado slices
• Sour cream

Instructions

1. In a medium mixing bowl, combine the shredded rotisserie chicken with the taco seasoning. Toss until the chicken is evenly coated.
2. In a blender or food processor, blend the cottage cheese and enchilada sauce until smooth and creamy.
3. Pour the cottage cheese mixture over the seasoned chicken and stir until fully combined.
4. Fold in the diced red bell pepper, corn, and black beans, mixing until everything is evenly coated.
5. Divide the mixture evenly between two microwave-safe containers. Sprinkle the shredded cheddar over the top of each bowl. Microwave for 1–2 minutes, or until heated through and the cheese is melted.
6. Top with chopped cilantro, fresh avocado slices, and a dollop of sour cream. Serve warm and enjoy!

15. 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!

16. 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.

17. Crockpot Marry Me Chicken

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

Recipe details: Prep: PT20M · Cook: PT130M · Total: PT150M · Yield: [‘4’, ‘4 chicken breasts with sauce’]

This meal is super easy to make with a crockpot, creamy and flavorful. The recipe is gluten-free, high in protein, and low in carbs, making it a guilt-free comfort food!

Ingredients

• 4 chicken breasts (boneless and skinless)
• 1 tsp sea salt
• ½ tsp black pepper
• 1 tbsp virgin olive oil
• 1 tbsp unsalted butter
• 1 cup chicken broth
• 1 tbsp cornstarch
• 4 cloves garlic (minced)
• 1 tsp smoked paprika
• 1/2 tsp crushed red pepper
• 1/2 tsp dried basil
• 1 tsp dried oregano
• ¼ tsp dried thyme
• ½ cup sun-dried tomatoes (chopped)
• 1 cup heavy cream (warmed slightly in the microwave)
• ½ cup grated Parmesan cheese
• 2 tbsp fresh basil leaves (chopped)

Instructions

1. Season the chicken breasts evenly with the sea salt and black pepper. Heat the olive oil and butter together in a skillet over medium heat.
2. Add the chicken and sear for about 2–3 minutes per side, just until lightly golden. Transfer the chicken to the crockpot, including any remaining butter and pan juices.
3. In a bowl, whisk together the chicken broth and cornstarch until smooth. Add the minced garlic, smoked paprika, crushed red pepper, dried basil, dried oregano, and dried thyme. Stir well to combine, then pour the mixture evenly over the chicken in the crockpot.
4. Sprinkle the chopped sun-dried tomatoes over the top of the chicken. Cover and cook on low for 3–4 hours or high for 1½–2 hours, until the chicken is fully cooked.
5. Once cooked, remove the chicken from the crockpot and set it aside, keeping it warm.
6. Warm up the heavy cream slightly in a microwave. Add the heavy cream and Parmesan cheese to the sauce in the crockpot. Stir until the sauce is smooth and creamy.
7. Return the chicken to the crockpot and spoon the sauce over the top. Let it sit on the warm setting for about 5–10 minutes to allow the flavors to come together.
8. Finish by sprinkling the chopped fresh basil over the chicken before serving.

18. Lazy Pesto Chicken Bake

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

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘6’, ‘6 plates’]

Get all the delicious earthy flavor of basil pesto mixed with gooey mozzarella cheese. This dish is simple, high protein, low-carb, gluten-free, and packed with 40 grams of protein.

Ingredients

• 4 chicken breasts (boneless and skinless)
• ½ tsp kosher salt
• ¼ tsp black pepper
• ½ cup basil pesto (divided)
• 1 cup mozzarella (shredded)

Instructions

1. Preheat your oven to 375F. Lightly grease a 9×12-inch baking dish with cooking spray
2. Slice each chicken breast lengthwise into three strips. Season the chicken pieces with salt and black pepper.
3. Spread ¼ cup of the pesto evenly across the bottom of the dish.
4. Arrange the chicken strips in the dish and spread the remaining ¼ cup pesto over the top.
5. Cover the dish with aluminum foil and bake for 25 minutes.
6. Remove the foil, sprinkle the mozzarella cheese over the chicken, and return the dish to the oven uncovered. Bake for an additional 5 minutes, or until the cheese melts and the chicken is fully cooked.
7. For a lightly golden top, you can broil for 2–3 minutes at the end.

19. Sheet Pan Chicken and Cauliflower

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

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT80M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken with cauliflower is spiced, extra rich in flavors, very easy to make, and yummy. The meal is great for meal prep, it’s high in protein, low carb, Paleo, Whole30, gluten-free, and dairy-free.

Ingredients

• 6 chicken thighs (boneless, skinless)
• 1/2 cup olive oil
• 1 tsp turmeric
• 1 tsp paprika
• 1 tsp cumin
• 1/2 tsp cinnamon
• 1 tbsp ground ginger
• 4 garlic cloves (minced)
• 3 tbsp olive oil
• 2 tsp garlic powder
• 1 large cauliflower head (or 2 small ones)
• Parsley (chopped)
• Dill (chopped)
• Red onion (thinly sliced)

Instructions

1. Preheat the oven to 400F.
2. In a large bowl, mix together olive oil, turmeric, paprika, cumin, cinnamon, ground ginger, and garlic. Coat the chicken in it and leave it for at least 30 minutes.
3. Rinse and cut your cauliflower head into florets.
4. In a separate bowl, mix together 3 tbsp olive oil and garlic powder. Toss cauliflower in it until it’s well coated.
5. Spread the cauliflower on a baking sheet, cover with chicken thighs, and make sure to pour all the oil in to cover some of the cauliflower too.
6. Roast in the oven for 30 minutes until the chicken is fully cooked.
7. Garnish with parsley, dill, and red onion.

20. Cheesy Baked Italian Sausage

Cheesy Baked Italian Sausage is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT4M · Cook: PT35M · Yield: [‘6’, ‘6 bowls’]

Cheesy baked Italian sausage – requires little no prep and cooked in just one pan. It’s savory, spicy, and aromatic. High protein, gluten-free, and low carb.

Ingredients

• 10 Italian sausages (sliced)
• ½ cup water
• 24 oz marinara sauce (use low carb)
• 1 ½ cup mozzarella cheese (shredded)
• ¼ cup Parmesan cheese (grated)
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• ½ tsp dried basil
• Black pepper (to taste)
• Parsley (chopped)

Instructions

1. Preheat the oven to 375F.
2. Heat up a large oven-safe skillet over medium-high heat. Add in the sliced sausage and brown it. It will take 5-7 minutes.
3. Add in the water, lower the heat, cover the skillet with the lid and let it simmer for 8 minutes.
4. Take the skillet off the heat and cover the sausage with marinara sauce.
5. Sprinkle with mozzarella cheese and Parmesan cheese. Then cover with all of the seasonings.
6. Bake in the oven for 15-18 minutes and then broil for 2 minutes.
7. Garnish with chopped parsley before serving.

21. 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.

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.