10 High-Protein Gluten-Free Dinner Meal-Prep Meals

End your day with a delicious, satisfying, and healthy meal that is both high in protein and gluten-free. These 10 dinner recipes are designed for easy meal prepping, allowing you to enjoy a home-cooked meal even on your busiest nights. Each recipe is packed with at least 28 grams of protein and is naturally gluten-free or can be easily adapted.

1. Baked Lemon Herb Chicken Thighs with Roasted Vegetables

This one-pan meal is a weeknight dinner dream. The chicken thighs are crispy on the outside and juicy on the inside, and the roasted vegetables are perfectly tender and flavorful. [1]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Protein: 38g per serving

Ingredients:

• 8 bone-in, skin-on chicken thighs (about 2 lbs)
• 3 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 lb. baby potatoes, halved
• 1 lb. Brussels sprouts, halved
• 2 cups baby carrots

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. In a small bowl, mix 2 tablespoons olive oil, garlic, lemon juice, rosemary, thyme, paprika, salt, and pepper.
3. Pat chicken thighs dry and rub with herb mixture.
4. Toss potatoes, Brussels sprouts, and carrots with remaining olive oil, salt, and pepper.
5. Arrange chicken and vegetables on the baking sheet.
6. Bake for 35-40 minutes until chicken reaches 165°F internal temperature and vegetables are tender.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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2. High-Protein Turkey Chili

This hearty and flavorful chili is packed with protein and fiber to keep you full and satisfied. It’s a perfect meal for a cold evening and can be easily made in a large batch for meal prepping. [2]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Protein: 32g per serving

Ingredients:

• 2 lbs. lean ground turkey
• 1 tablespoon olive oil
• 1 large onion, diced
• 1 bell pepper, diced
• 4 cloves garlic, minced
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 2 cans (14.5 oz each) diced tomatoes
• 1 can (6 oz) tomato paste
• 2 cups low-sodium chicken broth
• 3 tablespoons chili powder
• 2 teaspoons cumin
• 1 teaspoon paprika
• ½ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• Optional toppings: Greek yogurt, shredded cheese, cilantro, avocado

Instructions:

1. Heat olive oil in a large pot over medium-high heat.
2. Add ground turkey and cook, breaking it up, until browned, about 8-10 minutes.
3. Add onion, bell pepper, and garlic. Cook for 5 minutes until softened.
4. Stir in both types of beans, diced tomatoes, tomato paste, and chicken broth.
5. Add chili powder, cumin, paprika, cayenne (if using), salt, and pepper.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally.
7. Serve with desired toppings.

Storage:

Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free (without cheese) | Gluten-Free | Nut-Free | Egg-Free

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3. Sheet Pan Salmon with Asparagus and Sweet Potatoes

This easy and elegant sheet pan dinner is perfect for a healthy and delicious weeknight meal. The salmon is cooked to perfection, and the vegetables are tender and flavorful. [3]

Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Protein: 35g per serving

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 medium sweet potatoes, cubed
• 1 lb. asparagus, trimmed
• 3 tablespoons olive oil, divided
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried dill
• 1 teaspoon paprika
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Spread on one side of the baking sheet.
3. Roast sweet potatoes for 15 minutes.
4. Meanwhile, mix remaining olive oil, garlic, lemon juice, dill, paprika, salt, and pepper in a small bowl.
5. After 15 minutes, add asparagus to the baking sheet and place salmon fillets on top.
6. Brush salmon with the herb mixture.
7. Return to oven and bake for 10-12 minutes until salmon is cooked through and flakes easily.
8. Serve with lemon wedges.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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4. One-Pot Chicken and Rice

This comforting and flavorful one-pot meal is perfect for a busy weeknight. The chicken is tender, the rice is fluffy, and the vegetables add a pop of color and nutrition. [4]

Servings: 6 servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Protein: 30g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 ½ cups long-grain white rice (or brown rice)
• 3 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• ½ teaspoon turmeric
• Salt and pepper to taste
• 2 cups fresh spinach
• ½ cup frozen peas
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add chicken pieces and cook until browned, about 5-6 minutes. Remove and set aside.
3. In the same pot, add onion and garlic. Cook for 3 minutes until softened.
4. Add rice and stir to coat with oil. Cook for 1 minute.
5. Add chicken broth, diced tomatoes, paprika, oregano, turmeric, salt, and pepper. Stir to combine.
6. Return chicken to the pot and bring to a boil.
7. Reduce heat to low, cover, and simmer for 20-25 minutes until rice is cooked and liquid is absorbed.
8. Stir in spinach and peas. Cook for 2-3 minutes until spinach is wilted.
9. Garnish with fresh parsley.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

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5. Beef and Broccoli Stir-Fry

This classic stir-fry is a quick and easy way to get a healthy and delicious dinner on the table. The beef is tender, the broccoli is crisp, and the sauce is savory and flavorful. [5]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. flank steak, thinly sliced against the grain
• 4 cups broccoli florets
• 3 tablespoons avocado oil, divided
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• ⅓ cup coconut aminos (or gluten-free soy sauce)
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 tablespoon arrowroot powder or cornstarch
• 2 tablespoons water
• Sesame seeds for garnish
• Green onions, sliced, for garnish
• Optional: serve over cauliflower rice

Instructions:

1. In a small bowl, whisk together coconut aminos, rice vinegar, honey, and sesame oil. Set aside.
2. In another small bowl, mix arrowroot powder with water to create a slurry.
3. Heat 2 tablespoons avocado oil in a large skillet or wok over high heat.
4. Add beef in a single layer and cook for 2-3 minutes per side until browned. Remove and set aside.
5. Add remaining oil to the skillet. Add broccoli and cook for 3-4 minutes until tender-crisp.
6. Add garlic and ginger. Cook for 30 seconds until fragrant.
7. Return beef to the skillet. Pour sauce over everything and stir to combine.
8. Add arrowroot slurry and cook for 1-2 minutes until sauce thickens.
9. Garnish with sesame seeds and green onions.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

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6. Slow Cooker Chicken Chile Verde

This flavorful and tender chicken is perfect for tacos, burritos, or salads. The slow cooker does all the work, so you can come home to a delicious and healthy dinner. [6]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 4-6 hours
Total Time: 4-6 hours 15 minutes
Protein: 28g per serving

Ingredients:

• 2 lbs. boneless skinless chicken thighs
• 1 lb. tomatillos, husked and quartered
• 2 poblano peppers, seeded and chopped
• 1 jalapeño, seeded and chopped
• 1 onion, diced
• 4 cloves garlic, minced
• 2 cups low-sodium chicken broth
• 1 can (4 oz) diced green chiles
• 1 teaspoon cumin
• 1 teaspoon oregano
• ½ teaspoon coriander
• Salt and pepper to taste
• ¼ cup fresh cilantro, chopped
• Juice of 1 lime
• Optional toppings: avocado, Greek yogurt, cilantro

Instructions:

1. Place chicken thighs in the bottom of a slow cooker.
2. Add tomatillos, poblano peppers, jalapeño, onion, and garlic.
3. Pour in chicken broth and add green chiles, cumin, oregano, coriander, salt, and pepper.
4. Cover and cook on low for 6 hours or high for 4 hours.
5. Remove chicken and shred with two forks.
6. Use an immersion blender to partially blend the sauce (or leave chunky if preferred).
7. Return shredded chicken to the slow cooker and stir to combine.
8. Stir in cilantro and lime juice.
9. Serve with desired toppings.

Storage:

Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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7. Baked Cod with Mediterranean Vegetables

This light and flaky cod is baked with a colorful array of Mediterranean vegetables. It’s a simple, healthy, and flavorful meal that is perfect for a weeknight dinner. [7]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Protein: 30g per serving

Ingredients:

• 4 cod fillets (6 oz each)
• 2 cups cherry tomatoes, halved
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red bell pepper, sliced
• ½ red onion, sliced
• ½ cup Kalamata olives, pitted
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• ¼ cup fresh parsley, chopped
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.
2. Toss cherry tomatoes, zucchini, yellow squash, bell pepper, red onion, and olives with 2 tablespoons olive oil, garlic, oregano, basil, salt, and pepper.
3. Spread vegetables on the baking sheet.
4. Place cod fillets on top of vegetables. Drizzle with remaining olive oil and season with salt and pepper.
5. Bake for 20-25 minutes until fish flakes easily with a fork and vegetables are tender.
6. Garnish with fresh parsley and serve with lemon wedges.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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8. Turkey Meatballs with Zucchini Noodles

These turkey meatballs are a lighter alternative to traditional beef meatballs, and they are just as flavorful. Serve them with zucchini noodles for a low-carb and gluten-free meal. [8]

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Protein: 32g per serving

Ingredients:

For the Meatballs:

• 1 ½ lbs. ground turkey
• ½ cup almond flour
• 1 egg
• 3 cloves garlic, minced
• ¼ cup fresh parsley, chopped
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons olive oil

For the Sauce and Noodles:

• 1 jar (24 oz) marinara sauce (gluten-free)
• 4 medium zucchini, spiralized
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish
• Optional: grated Parmesan cheese

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, almond flour, egg, garlic, parsley, Italian seasoning, salt, and pepper. Mix until just combined.
3. Form mixture into 20-24 meatballs and place on prepared baking sheet.
4. Drizzle with olive oil and bake for 20-25 minutes until cooked through (internal temperature 165°F).
5. While meatballs bake, heat marinara sauce in a large saucepan.
6. Heat olive oil in a large skillet over medium heat. Add zucchini noodles and cook for 2-3 minutes until just tender. Season with salt and pepper.
7. Divide zucchini noodles among 4 meal prep containers.
8. Top each with meatballs and marinara sauce.
9. Garnish with fresh basil and Parmesan if desired.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Dairy-Free (without Parmesan) | Paleo

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9. Pork Tenderloin with Roasted Root Vegetables

This elegant and flavorful pork tenderloin is roasted with a medley of root vegetables. It’s a simple yet impressive meal that is perfect for a special occasion or a weeknight dinner. [9]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Protein: 36g per serving

Ingredients:

• 1 ½ lbs. pork tenderloin
• 3 tablespoons olive oil, divided
• 2 teaspoons dried rosemary
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups sweet potatoes, cubed
• 2 cups parsnips, peeled and cut into chunks
• 2 cups carrots, cut into chunks
• 1 red onion, cut into wedges

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. Rub pork tenderloin with 1 tablespoon olive oil, rosemary, garlic powder, paprika, salt, and pepper.
3. Toss sweet potatoes, parsnips, carrots, and red onion with remaining olive oil, salt, and pepper.
4. Place pork in the center of the baking sheet and arrange vegetables around it.
5. Roast for 25-30 minutes until pork reaches an internal temperature of 145°F and vegetables are tender.
6. Let pork rest for 5 minutes before slicing.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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10. Chicken Coconut Curry

This creamy and flavorful chicken curry is a quick and easy way to get a taste of the tropics. It’s packed with protein and vegetables, and the coconut milk adds a rich and creamy texture. [10]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Protein: 30g per serving

Ingredients:

• 2 lbs. boneless skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons coconut oil
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tablespoons fresh ginger, minced
• 3 tablespoons red curry paste (gluten-free)
• 1 can (14 oz) full-fat coconut milk
• 1 cup chicken broth
• 2 bell peppers, sliced
• 2 cups broccoli florets
• 1 cup snap peas
• 2 tablespoons fish sauce (or coconut aminos)
• 1 tablespoon lime juice
• Fresh cilantro and basil for garnish
• Optional: serve over cauliflower rice

Instructions:

1. Heat coconut oil in a large pot or Dutch oven over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes. Remove and set aside.
3. In the same pot, add onion, garlic, and ginger. Cook for 3 minutes until fragrant.
4. Stir in curry paste and cook for 1 minute.
5. Add coconut milk and chicken broth. Bring to a simmer.
6. Return chicken to the pot along with bell peppers, broccoli, and snap peas.
7. Simmer for 10-12 minutes until vegetables are tender and chicken is cooked through.
8. Stir in fish sauce and lime juice.
9. Garnish with fresh cilantro and basil.

Storage:

Store in airtight containers in the refrigerator for up to 4 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

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References

[1] Inspired by various baked chicken thigh recipes.

[2] Inspired by various turkey chili recipes.

[3] Inspired by various sheet pan salmon recipes.

[4] Inspired by various one-pot chicken and rice recipes.

[5] Inspired by various beef and broccoli stir-fry recipes.

[6] Inspired by various slow cooker chicken chile verde recipes.

[7] Inspired by various baked cod recipes.

[8] Inspired by various turkey meatball recipes.

[9] Inspired by various pork tenderloin recipes.

[10] Inspired by various chicken coconut curry recipes.