21 Summer Protein High Fiber Dinners with 35+ Grams 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. Buffalo Chicken Bowls

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

Recipe details: Prep: PT12M · Cook: PT16M · Total: PT28M · Yield: [‘4’, ‘4 bowls’]

These spicy, tangy, and slightly sweet bowls are so delicious you won’t be able to stop at just one bite. These bowls are high-protein, gluten-free, and provide an easy dinner packed with 36 grams of protein.

Ingredients

• 1/4 cup tapioca starch
• 1 tsp garlic powder
• 1/4 tsp chili powder
• 1/4 tsp cumin
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• 2 large chicken breasts (boneless and skinless, cubed)
• 1/4 cup hot sauce
• 2 tbsp honey
• 1 tbsp freshly squeezed lime juice
• 4 garlic cloves (minced)
• 1/2 tsp chili powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/2 tsp black pepper
• 2 cups cooked basmati rice
• 1 cup corn kernels
• 1 cup black beans (drained and rinsed)
• 2 green onions (sliced)
• 1 avocado (sliced)
• 1/4 cup ranch dressing
• Fresh parsley (chopped)

Instructions

1. In a medium bowl, combine the tapioca starch, garlic powder, chili powder, cumin, smoked paprika, salt, and black pepper. Add the cubed chicken and toss until evenly coated.
2. Heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken in a single layer and cook for 5–8 minutes per side, until golden brown and fully cooked. Stir slightly at the end to separate the pieces.
3. While the chicken cooks, whisk together the hot sauce, honey, lime juice, garlic, chili powder, onion powder, salt, and pepper in a large bowl. Set aside about 1/4 cup of the sauce for drizzling later.
4. Transfer the cooked chicken to a paper towel briefly to remove excess oil. Then add it to the bowl with the buffalo sauce and toss until fully coated.
5. Divide the cooked basmati rice evenly among 4 bowls. Top each with corn, black beans, and buffalo chicken. Add sliced green onions and avocado.
6. Drizzle with the reserved buffalo sauce and ranch dressing. Garnish with fresh parsley and serve immediately.

2. Greek Chicken with Lemon Rice and Tomatoes

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

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

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

Ingredients

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

Instructions Chicken

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

Lemon Rice

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

Assembly

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

3. Buffalo Chicken Sweet Potato Casserole

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

Recipe details: Prep: PT15M · Cook: PT60M · Yield: [‘8’, ‘8 slices’]

Craving something hearty and healthy? This buffalo chicken sweet potato casserole is filling, satisfying, one-pan meal comforting to your heart and soul. It’s gluten-free and high-protein.

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cut into cubes)
• 5 medium sweet potatoes (cut into small cubes)
• 2 broccoli heads (cut into small florets)
• 1 cup buffalo sauce
• 1/2 cup olive oil
• 2 tsp garlic powder
• 2 tsp onion powder
• 1/2 tsp salt
• 1 tsp black pepper
• 1 cup cheddar (shredded)
• Green onion (chopped)

Instructions

1. Preheat the oven 425F and spray a 9×13 casserole dish with oil.
2. In a small bowl, combine buffalo sauce, olive oil, garlic powder, onion powder, salt, and black pepper.
3. In a large bowl, combine sweet potatoes with half of the buffalo sauce mixture until all of the sweet potato is covered.
4. Add the sweet potato to the baking dish and roast in the oven for 30 minutes, flipping the potatoes halfway. It’s important to make sure the potatoes cook through.
5. Add the chicken and broccoli to the same large bowl, add the rest of the buffalo sauce, and combine well to coat the ingredients.
6. After 30 minutes have passed, add broccoli and chicken on top of sweet potatoes. Bake for another 20-25 minutes until the chicken has fully cooked.
7. Finally, sprinkle the casserole dish with cheddar cheese. Broil for 3-5 minutes until the cheese has melted.
8. Garnish with green onion.

4. Low Carb Chicken Fajita Soup

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

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

Dive into this hearty chicken fajita soup! Keto, gluten-free, and packed with creamy goodness, bold heat, and lots of flavor—perfect for a high-protein meal.

Ingredients

• 1 tbsp butter
• 1 yellow onion (chopped)
• 1 green bell pepper (diced)
• 1/2 green chilli (finely chopped)
• 4 garlic cloves (minced)
• 2 cups chicken broth
• 6 oz cream cheese
• 2 14.5 oz cans diced tomatoes
• ½ cup heavy cream
• 3 tbsp taco seasoning
• 2 lbs chicken breasts (boneless and skinless, cooked and shredded)
• Salt and black pepper (to taste)
• Shredded cheddar cheese
• Avocado sliced
• Limes (sliced)
• Sour cream
• Fresh cilantro

Instructions

1. Place a large pot or Dutch oven over medium-high heat. Add in the butter, chopped onion, green bell pepper. Cook for 3-5 minutes until the onion softens.
2. Add in green chili and garlic and cook for another 30 seconds.
3. Lower the heat and add chicken broth, cream cheese, diced tomatoes, heavy cream, and taco seasoning into the pot. Whisk all the ingredients until one smooth texture.
4. Add in the shredded cooked chicken and stir the pot. Cook for 10 minutes until the cheese completely melts and the chicken heats up.
5. Salt and pepper the soup once finished.
6. Top up with cheddar, avocado slices, lime slices, sour cream, and fresh cilantro before serving.

5. Hawaiian Pizza Chicken Bowls

Hawaiian Pizza Chicken Bowls 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 meal prep bowls’]

This Hawaiian pizza chicken meal prep combines savory, sweet, and tangy flavors in one delicious dish. A high-protein, gluten-free meal you’ll love!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 1 tbsp garlic powder
• 2 tsp paprika
• 1 tbsp Italian seasoning
• Salt and black pepper (to taste)
• 1 cup pizza sauce
• 1 cup mozzarella cheese (shredded)
• ½ cup ham (chopped)
• ½ cup pineapple (diced)
• 4 cups steamed broccoli (cut into halves)
• Pineapple (diced)
• Parmesan (grated)

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. Cut chicken breasts into 1-inch cubes. Add them to the baking dish. Cover with garlic powder, paprika, Italian seasoning, salt, and black pepper. Toss well to combine.
3. Bake in the oven for 15 minutes, then take the dish out.
4. Cover the chicken cubes evenly throughout the dish with pizza sauce, mozzarella cheese, chopped ham, and ½ cup of diced pineapple.
5. Return to the oven and bake for another 10-12 minutes until the cheese melts and starts to brown and bubble.
6. Once the chicken is ready, divide it into 4 meal prep bowls and add in the broccoli. Top up the chicken with diced pineapple and grated parmesan.

6. Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

• 4 chicken breasts (skinless, boneless)
• 3 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tsp cinnamon
• 1 tsp sea salt
• ½ tsp black pepper
• 4 cups Brussels sprouts (halved)
• 1 large sweet potato (peeled and cut into ½-inch cubes)
• 2 red onions (cut into chunks)
• 2 medium apples (sliced into 1-inch pieces)
• fresh parsley (chopped)

Instructions

1. Preheat the oven to 425F.
2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
6. Bake vegetables in the oven for 15 minutes.
7. Remove from the oven, toss the veggies, and place chicken on top of them.
8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
9. Sprinkle with chopped parsley before serving.

7. Sheet Pan Chicken Fajitas

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

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [’12’, ’12 tortilla shells’]

Enjoy Mexican flavors with these healthy chicken sheet pan fajitas. A yummy, flavorful recipe the kids will love! Gluten-free and dairy-free.

Ingredients

• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tsp salt
• ½ tsp black pepper
• 2 tbsp olive oil
• 1 ½ lbs chicken breasts (boneless, skinless (cut into strips))
• 3 bell peppers (cut into strips (use whatever colors you want))
• 1 medium white onion (sliced)
• 1 lime (juiced)
• fresh cilantro (chopped)
• 12 small corn shells
• sour cream (grated cheese, guacamole, salsa (OPTIONAL))

Instructions

1. Preheat the oven to 400F and oil the baking sheet.
2. In a bowl, combine chilli powder, garlic powder, smoked paprika, cumin, salt, black pepper, and olive oil.
3. Add chicken strips to the baking sheet, cover with the mix of olive oil and spices.
4. Add in the bell peppers, white onion and toss to combine.
5. Cook in the oven for around 20 minutes until the chicken is fully cooked.
6. Squeeze out the lime juice all over the sheet pan and sprinkle over chopped cilantro.
7. Serve in tortillas.

8. Salsa Chicken Bake

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

Recipe details: Prep: PT5M · Cook: PT60M · Total: PT68M · Yield: [‘4’, ‘4 chicken breasts (sliced)’]

These zesty flavors are going to spice up any party. The meal is a high-protein, gluten-free, dairy-free, and high-fiber meal.

Ingredients

• 1 15.25 oz can sweet corn (drained and rinsed)
• 1 15 oz can black beans (drained and rinsed)
• 1 14.5 oz can diced tomatoes
• 1 cup salsa (divided)
• 4 garlic cloves (minced)
• 1 tsp cumin
• 4 chicken breasts (boneless, skinless)
• Sea salt (to taste)
• Black pepper (to taste)
• Fresh parsley (chopped)
• Green onions (sliced)
• Lime wedges

Instructions

1. Preheat your oven to 375F and lightly grease a 9×13-inch baking dish.
2. In the baking dish, combine the corn, black beans, diced tomatoes, 1/2 cup of salsa, minced garlic, and cumin. Stir everything together evenly.
3. Place the chicken breasts on top of the mixture. Season with salt and black pepper. Pour the remaining 1/2 cup of salsa over the chicken.
4. Cover the baking dish with foil and bake for 45–60 minutes, or until the chicken is fully cooked.
5. Let the chicken rest for a few minutes, then remove it to a cutting board and slice into strips. Return the sliced chicken to the dish and mix everything together.
6. Garnish with fresh parsley, green onions, and a squeeze of lime before serving.

9. Chicken Burrito Bowls

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

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

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

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. Salmon With Veggies

Salmon Meal Prep With Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 meal prep bowls’]

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Ingredients

• 1 lb salmon (450g)
• 1/2 sweet potato (250g)
• 2 cups of cauliflower (200g)
• 2 tbsp olive oil
• 1 tbsp soy sauce
• ½ tsp garlic powder
• ½ tsp ground ginger
• ½ tsp cumin
• ½ tsp paprika
• 1 cup cooked and diced beets (120g)
• 4 lemon wedges
• Parsley
• salt and pepper (to taste)

Instructions

1. Preheat the oven to 400F (200C). In a bowl, combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on one side of a large baking sheet.
2. In another bowl, combine 1 tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on the other side of the baking sheet. Roast in the oven for 25-30 minutes and stir midway.
3. Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.
4. Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.
5. Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

12. Chicken Enchilada Casserole

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

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT45M · Yield: [‘8’, ‘8 bowls’]

This tasty chicken enchilada casserole is layered with tender chicken, black beans, corn, and cheese. An easy gluten-free recipe that makes a great meal prep or family dinner option.

Ingredients

• 3 cups cooked shredded chicken
• 1/2 tsp salt
• 1/2 tsp black pepper
• 4 oz can chopped green chiles (drained)
• 15 oz black beans (drained and rinsed)
• 1 15 oz can sweet corn (drained and rinsed)
• 12 6- inch corn tortillas
• 2 cup cheddar cheese (shredded, divided)
• 1 cup Monterey Jack (shredded)
• 1 tbsp olive oil
• 1 small yellow onion (finely diced)
• 2 tsp cumin
• 2 tsp chili powder
• 2 cloves garlic (minced)
• 1 tbsp corn starch
• 1 tbsp cold water
• 1 cup chicken broth
• 15 oz tomato sauce
• 1/2 tsp salt
• Sour cream
• Cilantro (chopped)

Instructions Enchilada sauce

1. Preheat the oven to 350F. Prepare a 9×13 casserole dish
2. Heat a large skillet over medium high heat and add olive oil. Then add in diced onion, sauté until translucent. Should take around 4-6 minutes.
3. Now, stir in cumin, chili powder and garlic. Cook for about 30 s fully covering the onion with spices.
4. In a small bowl combine corn starch with cold water.
5. Pour in the chicken broth, then stir in the tomato sauce, add salt and finally stir in the mixture of corn starch and cold water.
6. Bring to simmer and cook for 5-7 minutes, stirring a couple of times. Remove from the heat.

Casserole

1. In a large bowl, combine shredded chicken, salt, black pepper, chopped green chiles, black beans, sweet corn and ½ cup of enchilada sauce (from the skillet).
2. Take ½ cup of enchilada sauce and cover the bottom of the casserole dish with it. Spread it around.
3. Now, dip corn tortillas in the remaining enchilada sauce that’s in the skillet, coat them and line them on the bottom of the casserole dish with them.
4. Take half of the chicken mixture and sprinkle all over the tortillas. Top up with 1 cup of cheddar cheese.
5. Take the remaining 6 corn tortillas, dip them in enchilada sauce, line them on top of the chicken mixture inside the casserole dish.
6. Sprinkle the remaining chicken mixture over the casserole dish, pour any of the remaining enchilada sauce from the skillet and sprinkle over with 1 cup of cheddar cheese and 1 cup of Monterey Jack cheese.
7. Bake in the center of the oven for 25 minutes until the cheese bubbles.
8. Garnish with sour cream and chopped cilantro before serving.

13. Slow Cooker Protein Chili

Slow Cooker Protein Chili is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT300M · Total: PT330M · Yield: [‘6’, ‘6 bowls’]

This high-protein chili is packed with lean ground beef, beans, and bold spices for a delicious and nutritious dish. It is high protein, gluten free and dairy free.

Ingredients

• 1 tbsp olive oil
• 1 1/2 lb lean ground beef mince (5% fat)
• 1 yellow onion (chopped)
• 5 garlic cloves (minced)
• 1 red bell pepper (diced)
• 1 tbsp chili powder
• 2 tbsp unsweetened cocoa powder
• 1 tbsp cumin
• 1 tbsp paprika
• 1 tbsp dried oregano
• 1/8 tsp cayenne pepper
• 1 28 oz can fire-roasted tomatoes
• 15 oz can crushed tomatoes
• 1 4 oz can green chiles (mild & chopped)
• 1/4 cup beef broth (low sodium)
• 1 15 oz can black beans (drained and rinsed)
• 1 15 oz can kidney beans (drained and rinsed)
• 1 15 oz can sweet kernel corn (drained and rinsed)
• Salt and pepper (to taste)
• 1 avocado (sliced)
• 6 tbsp sour cream
• Green onion (chopped)

Instructions

1. Heat a skillet over medium-high heat. Add in the olive oil and beef mince. Break it apart and cook for 5-6 minutes until the beef browns up. Drain the fat.
2. Next, add onion, garlic, and red bell pepper. Stir and cook for another 3-5 minutes until the onion is translucent.
3. Transfer the beef mixture to the slow cooker. Add the rest of the chili ingredients and mix to combine.
4. Cook on high for 3-4 hours or on low for 6-8 hours. If the chili has too much liquid towards the end, slightly open the lid for water to evaporate. If it is too thick, pour in more beef broth.
5. Serve in bowls and top up with avocado slices, sour cream, and green onion.

14. Baked Shrimp and Broccoli Foil Packs

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

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

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

Ingredients

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

Instructions

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

15. High Protein Spaghetti Casserole

High Protein Spaghetti Casserole 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’]

This hearty spaghetti casserole is loaded with lean beef, melty cheese, and bold Italian herbs. A delicious, high-protein meal the whole family will love!

Ingredients

• 12 oz spaghetti noodles (dry)
• 1 tbsp olive oil
• 1 lb lean ground beef
• 2 15 oz can tomato sauce
• 1 15 oz can crushed tomatoes
• 1 tbsp cornstarch
• 1 tbsp Italian seasoning
• 1 tbsp dried basil
• 2 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp Worcestershire sauce
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup mozzarella cheese (shredded, low fat, divided)
• 1 cup cream cheese (low fat, softened)
• 1 cup cottage cheese (low-fat)
• Fresh basil (chopped)

Instructions

1. Preheat the oven to 350F and prepare a 13″x9″ casserole dish by spraying it with oil.

Spaghetti & Beef

1. Boil spaghetti noodles according to instructions on packaging until al dente. Drain and set aside in a large bowl.
2. While spaghetti is cooking, place a large skillet over medium-high heat and add in olive oil and ground beef. Break it apart with a spatula, and cook until it browns up. It should take 5-7 minutes.

Sauce

1. While the beef is cooking, in a medium bowl, combine tomato sauce, crushed tomatoes, cornstarch, Italian seasoning, dried basil, garlic powder, onion powder, Worcestershire sauce, salt and black pepper.
2. Once the beef has browned, pour the sauce into the skillet, give it a mix, lower the heat, and let it simmer for 15-20 minutes. You want to allow the water to evaporate as much as possible without the sauce burning up
3. Add 2 cups of the beef mixture into the bowl with spaghetti, toss until all of the spaghetti is covered with the mixture.

Cheese Mixture

1. In a small bowl, mix 1/2 cup mozzarella cheese, cream cheese and cottage cheese.

Final Assembly

1. Now, spread 1/2 of the remaining beef mixture (approximately 1.5-2 cups) on the bottom of the casserole dish. Then, cover with 1/2 of the spaghetti mixture, and spread the cheese mixture evenly over the spaghetti. Then, layer the remaining spaghetti mixture and top with the remaining beef mixture.
2. Sprinkle with the remaining 1/2 cup of mozzarella cheese, cover with foil, and bake in the oven for 30 minutes.
3. Uncover and bake for another 5 minutes until the cheese turns golden brown and bubbles up.
4. Garnish with fresh basil before serving.

16. High Protein Chicken Taco Soup

High Protein Chicken Taco Soup 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’]

A flavorful chicken taco soup with shredded chicken, black beans, and corn in a spiced broth. High-protein, gluten-free, and ready in 30 minutes!

Ingredients

• 1 tbsp olive oil
• 1 medium yellow onion (finely chopped)
• 3 cloves garlic (minced)
• 1 lb chicken breasts (boneless & skinless)
• 14 oz can tomato sauce (low salt)
• 4 cups chicken broth (low salt)
• 1 tsp paprika
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp oregano
• ½ tsp black pepper
• 15 oz can black beans (drained & rinsed)
• 1 12 oz can corn (drained)
• 1/2 cup mozzarella cheese (shredded)
• 1 lime (cut into quarters)

Instructions

1. Place a large pot over medium-high heat. Add in the olive oil, yellow onion, and saute for 3 minutes. Then, add in the garlic and saute for another 1 minute.
2. Add in the chicken breasts, tomato sauce, chicken broth, paprika, chili powder, cumin, oregano, black pepper, black beans, and corn.
3. Stir all the ingredients together and cover the pot with a lid. Now, increase the heat and bring the soup to a boil. Once it starts boiling, reduce the heat to medium-high and simmer for 20 minutes.
4. Once the ingredients have fully cooked, remove the chicken from the pot, shred it with two forks and return it back into the pot.
5. Stir to combine and sprinkle with shredded mozzarella and squeeze in a quarter of a lime juice before serving.

17. Taco Casserole

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

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This taco casserole offers a perfect blend of taco flavors all made in one pan. It’s warm, spicy, smoky and tangy. High protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground beef
• 1/2 medium yellow onion (chopped)
• 1 tbsp chili powder
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp ground cumin
• 2 cups tortilla chips (crushed)
• 1 14 oz can black beans (rinsed and drained)
• 1 12 oz can corn (drained)
• 1 15.5 oz jar salsa use your favorite kind
• 2 cups cheddar (shredded, divided)
• Grape tomatoes (halved)
• Scallions (chopped)
• Avocado (chopped)
• Olives (sliced)
• Lettuce (chopped)
• Cilantro (chopped)
• Sour cream

Instructions

1. Preheat the oven to 350F and prepare a 9×13 casserole dish.
2. Place a large skillet over medium-high heat and add in olive oil. Once hot, add in the ground beef and break it apart. Then, add in chopped onion and stir it well. Cook for around 5 minutes.
3. Now add chili powder, paprika, garlic powder, onion powder, and cumin. Stir well to cover the beef with the seasonings and cook for another 5 minutes.
4. While cooking the beef, cover the casserole dish with crushed tortilla chips.
5. Once you’ve cooked the beef, remove excess liquids from the skillet and add in black beans, corn, salsa, and 1 cup of cheddar cheese. Give it a stir and warm up until the cheese starts melting.
6. Cover the tortilla chips with the beef mixture from the skillet. Top up with the remaining 1 cup of cheddar cheese evenly.
7. Bake in the oven for 15-20 minutes until the cheese has nicely melted and bubbles on the sides.
8. Cover the casserole with tomatoes, scallions, avocado, olives, lettuce, cilantro and sour cream before serving. Enjoy!

18. Cheesy French Onion Chicken

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

Recipe details: Prep: PT15M · Cook: PT25M · Yield: [‘3’, ‘3 chicken breasts’]

This French Onion Chicken Bake delivers all the rich flavor—caramelized onions, garlic, and melty cheese in every bite. Low Carb and High in Protein.

Ingredients

• 3 chicken breasts (boneless and skinless)
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp oregano
• A pinch crushed chili pepper flakes
• Salt and black pepper (to taste)
• 2 tbsp butter (unsalted)
• 5 large yellow onions (thinly sliced)
• 1/4 cup chicken broth
• 4 cloves garlic (minced)
• 1 cup mozzarella cheese (shredded)
• Fresh parsley (chopped)

Instructions

1. Preheat the oven to 400F. Spray a casserole dish with oil.
2. Pound chicken breasts to thin them out a little bit, season them with garlic powder, onion powder, oregano, chili pepper flakes salt, and black pepper. Go easy on the salt as other ingredients will have it. Place chicken breasts inside the casserole dish.
3. Place a skillet over medium-high heat. Add in the butter and let it melt. Add in the onions and cook them until they’re caramelized, occasionally giving them a stir. Once the pan starts getting dry, pour in the chicken broth to prevent it from burning, continue stirring until the onions brown up fully.
4. Finally, add in the minced garlic and cook for 30s until fragrant. Remove from heat and the onion cool down for 5 minutes.
5. Take the caramelized onion and place it on top of each chicken breast, covering them. Sprinkle with mozzarella cheese and bake in the oven for 20-25 minutes. The cheese should be bubbling and, most importantly, the chicken breasts should be fully cooked.
6. Broil for 2 minutes so the cheese turns slightly golden. Remove from the oven and garnish with fresh parsley before serving.

19. Creamy Ground Beef Orzo

Creamy Ground Beef Orzo 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’]

This creamy ground beef orzo features tender ground beef, rich tomato sauce, and creamy orzo pasta. A quick and easy one pan meal that is high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp dried basil
• 1/2 tsp crushed red pepper flakes (optional)
• 1 tbsp tomato paste
• 1 cup uncooked orzo
• 1 14 oz can tomato sauce (or crushed/diced tomatoes)
• 1 cup beef broth
• 1 cup heavy cream
• 1 tsp Worcestershire sauce
• 2 cups fresh baby spinach
• 1/2 cup parmesan (grated)
• Salt & black pepper (to taste)
• Fresh basil (chopped)

Instructions

1. Heat up a Dutch oven or a pot over medium-high heat. Add in the beef and break it apart with a spatula. Let it cook for 5 minutes.
2. Add in the chopped onion and stir the mince. Cook until the beef has browned up, and the onion is translucent. It should take around 5 minutes.
3. Add garlic, Italian seasoning, dried basil, crushed red pepper flakes, tomato paste, and orzo into the pot. Stir very well and cook for 1 minute or so.
4. Pour tomato sauce, beef broth, heavy cream, and Worcestershire sauce into the pot. Give all the ingredients a good mix, and let it cook.
5. The pot will start bubbling up; lower the heat slightly. Then, keep it uncovered to continue cooking for 10-15 minutes. Stir it frequently while it’s being cooked to prevent the orzo from sticking to the bottom of the pot.
6. Once orzo has cooked completely, remove the pot from the heat. Stir in fresh baby spinach and grated parmesan. Cover the pot for 5 minutes to let it thicken up.
7. Season with salt and black pepper and serve with a sprinkle of grated parmesan cheese and chopped basil.

20. 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.

21. High Protein Southwest Chicken Casserole

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

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT75M · Yield: [‘6’, ‘6 plates’]

Bold southwest flavors meet tender chicken and rice in this easy casserole. High in protein, gluten-free, and perfect for meal prepping!

Ingredients

• 1 cup basmati rice (uncooked)
• 1/2 medium yellow onion (finely chopped)
• 2 garlic cloves (minced)
• 1 cup chicken broth
• 1.5 lbs chicken breasts (skinless & boneless, cut into 1-inch cubes)
• 1 14 oz can black beans (rinsed and drained)
• 1 12 oz can corn (drained)
• 16 oz jar salsa
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 360F and prepare a 9×13 casserole dish.
2. Cover the bottom of the casserole dish with basmati rice, chopped onion, minced garlic and chicken broth. Combine all of the ingredients inside the casserole dish.
3. Now add chicken, black beans, corn, salsa, chili powder, paprika, and black pepper. Stir slightly to combine, but keep the rice at the bottom of the casserole dish as much as possible.
4. Level all the casserole ingredients out and sprinkle with shredded cheddar cheese.
5. Cover with foil and bake for 45 minutes. Then remove the foil and bake for another 10 minutes uncovered until the cheese melts.

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.