20 Healthy High-Protein Recipes For Family

In the modern family, balancing busy schedules with the commitment to healthy eating can be a significant challenge. Protein, a crucial macronutrient, is essential for growth, muscle repair, and sustained energy, making it a cornerstone of nutritious family meals [1]. Nutrition experts recommend that adults aim to consume between 10% and 35% of their daily calories from protein, and ensuring children receive adequate amounts is vital for their development [2].

This collection of 20 healthy, high-protein recipes is designed to simplify weeknight cooking without compromising on flavor or nutritional value. Each recipe is selected for its high protein content—all providing at least 15 grams per serving—and its appeal to a wide range of palates, from the pickiest eaters to the most discerning adults. The recipes are organized into four practical categories to help you quickly find the perfect meal for any occasion, whether you need a lightning-fast dinner or a comforting weekend casserole.

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Part I: Quick & Easy Meals (30 Minutes or Less)

These recipes are perfect for those nights when time is of the essence. They are designed to deliver maximum flavor and protein with minimal prep and cook time, ensuring a satisfying meal is on the table in half an hour or less.

1. One-Pot Chicken Pasta with Cajun Seasonings

This vibrant, spicy dish is a true one-pot wonder, delivering 42g of protein in just 20 minutes. The Cajun seasoning provides a flavorful kick that can be adjusted to suit younger family members.

Protein: 42g per serving
Servings: 4
Total Time: 20 mins

Ingredients

• 2 teaspoons paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ¾ teaspoon salt
• ½ teaspoon ground pepper
• ¼ teaspoon cayenne pepper
• 1 pound boneless, skinless chicken breasts, cut into 3/4-inch pieces
• 2 tablespoons extra-virgin olive oil
• 4 medium scallions, thinly sliced, greens and whites separated
• 1 tablespoon minced garlic
• 12 ounces whole-grain penne or other short pasta
• 2 cups unsalted chicken broth
• 1 (15 ounce) can unsalted fire-roasted diced tomatoes, undrained
• 2 ounces reduced-fat cream cheese, cubed, softened
• 2 tablespoons chopped fresh flat-leaf parsley

Directions

1. Combine paprika, oregano, thyme, salt, pepper and cayenne in a medium bowl. Add chicken; toss to coat.
2. Heat oil in a large, high-sided skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until browned and cooked through, about 6 minutes. Transfer to a plate. Do not wipe the pan clean. Reduce heat to medium.
3. Add scallion whites and garlic to the pan; cook, stirring constantly, until softened, about 1 minute. Stir in pasta; cook, stirring often, until lightly toasted, about 1 minute. Add broth and tomatoes; increase heat to a boil. Reduce heat to medium and cook, stirring often, until the pasta is al dente and the liquid is mostly absorbed, about 10 minutes.
4. Stir in cream cheese and the chicken; cook, stirring constantly, until the cheese is melted and the chicken is heated through, about 1 minute. Sprinkle evenly with scallion greens and parsley.

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2. One-Pot Garlicky Shrimp & Broccoli

A light, fresh, and incredibly fast meal, this shrimp and broccoli dish is ready in 20 minutes and boasts 25g of protein per serving. Serving it over brown rice or quinoa can further boost the fiber and protein content.

Protein: 25g per serving
Servings: 4
Total Time: 20 mins

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 6 medium cloves garlic, sliced, divided
• 4 cups small broccoli florets
• ½ cup diced red bell pepper
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 pound peeled and deveined raw shrimp (21-30 count)
• 2 teaspoons lemon juice, plus more to taste

Directions

1. Heat 2 tablespoons oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add 4 cups broccoli, ½ cup bell pepper and ¼ teaspoon each salt and pepper. Cover and cook, stirring once or twice and adding 1 tablespoon water if the pot is too dry, until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl and keep warm.
2. Increase heat to medium-high and add the remaining 1 tablespoon oil to the pot. Add the remaining garlic and cook until beginning to brown, about 1 minute. Add 1 pound of shrimp and the remaining ¼ teaspoon each salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the broccoli mixture to the pot along with 2 teaspoons lemon juice and stir to combine.

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3. One-Skillet Cheesy Ground Chicken Pasta

A family-friendly take on a classic, this cheesy pasta dish uses lean ground chicken and whole-wheat pasta for a healthier profile. It provides 24g of protein and is ready in 30 minutes.

Protein: 24g per serving
Servings: 6
Total Time: 30 mins

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 pound ground chicken
• 1 cup chopped red onion
• 1 cup halved grape tomatoes
• 2 teaspoons dried Italian seasoning
• ¼ teaspoon salt
• 8 ounces whole-wheat penne
• 2 cups unsalted chicken broth
• 1 cup marinara sauce
• ½ cup heavy whipping cream
• 5 ounces fresh baby spinach
• ½ cup chopped fresh basil, plus more for garnish
• ½ cup low-moisture part-skim shredded mozzarella cheese
• 6 tablespoons grated Parmesan cheese (optional)

Directions

1. Heat 1 tablespoon oil in a large, high-sided skillet or Dutch oven over medium-high heat. Add 1 pound chicken; cook, stirring often to break up the meat, until cooked through and beginning to brown, 6 to 8 minutes. Add 1 cup onion, 1 cup tomatoes, 2 teaspoons Italian seasoning and 1/4 teaspoon salt; cook, stirring often, until the onion is softened and the tomatoes are breaking down, 4 to 5 minutes.
2. Stir in 8 ounces pasta, 2 cups broth, 1 cup marinara and 1/2 cup cream; bring to a simmer over medium-high heat. Cover and simmer, stirring occasionally, until the pasta is al dente, 10 to 12 minutes. Stir in 5 ounces spinach (in batches, if necessary), 1/2 cup basil and 1/2 cup mozzarella; cover and cook until the spinach wilts and the cheese melts, about 2 minutes. Garnish with more basil and 6 tablespoons Parmesan, if using.

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4. Cheesy Ground Beef & Cauliflower Casserole

This casserole is a great way to sneak in extra vegetables, with cauliflower florets blending seamlessly into the hearty ground beef mixture. It’s a 30-minute meal with 26g of protein per serving.

Protein: 26g per serving
Servings: 6
Total Time: 30 mins

Ingredients

• 1 tablespoon extra-virgin olive oil
• ½ cup chopped onion
• 1 medium green bell pepper, chopped
• 1 pound lean ground beef
• 3 cups bite-size cauliflower florets
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon ground chipotle
• 1 (15 ounce) can no-salt-added petite-diced tomatoes
• 2 cups shredded extra-sharp Cheddar cheese
• ⅓ cup sliced pickled jalapeños

Directions

1. Position rack in upper third of oven. Preheat broiler to high.
2. Heat 1 tablespoon oil in a large broiler-safe skillet over medium heat. Add ½ cup onion and 1 bell pepper; cook, stirring, until softened, about 5 minutes. Add 1 pound beef and 3 cups cauliflower; cook, stirring and breaking the beef up into smaller pieces, until it is no longer pink, 5 to 7 minutes. Stir in 3 cloves garlic, 2 tablespoons chili powder, 2 teaspoons cumin, 1 teaspoon oregano, ½ teaspoon salt and ¼ teaspoon chipotle; cook until fragrant, about 1 minute. Add 15 ounces diced tomatoes and their juices; bring to a simmer and cook, stirring occasionally, until liquid is reduced and the cauliflower is tender, about 3 minutes more. Remove from heat.
3. Sprinkle 2 cups cheese over the beef mixture and top with ⅓ cup sliced jalapeños. Broil until the cheese is melted and browned in spots, 2 to 3 minutes.

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5. Cacio e Pepe Pasta with Peas

A simple, sophisticated, and protein-rich vegetarian option. The combination of Pecorino and Parmesan cheese with peas and black pepper creates a creamy sauce with 17g of protein per serving, ready in 30 minutes.

Protein: 17g per serving
Servings: 4
Total Time: 30 mins

Ingredients

• 8 ounces dried tagliatelle or pappardelle
• 2 cups peas
• ¾ cup grated pecorino cheese
• ¼ cup grated Parmesan cheese
• 2 tablespoons unsalted butter
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons ground pepper, plus more for serving
• ¼ teaspoon kosher salt

Directions

1. Bring a large pot of water to a boil. Add pasta and peas and cook until the pasta is just tender, 3 to 4 minutes. Reserve 1 1/2 cups cooking water and drain the pasta and peas.
2. Combine pecorino and Parmesan in a small bowl.
3. Heat butter and oil in a large skillet over medium heat. Add pepper and salt and cook for 1 minute. Carefully pour in 3/4 cup of the cooking water and simmer until slightly thickened, about 2 minutes. Add the pasta and peas; remove from heat.
4. Slowly stir in 1/2 cup of the cheese mixture. Toss, adding more of the cooking water as needed, until well coated, about 2 minutes. Serve with the remaining 1/2 cup cheese and more pepper, if desired.

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Part II: Comfort Food Classics

These hearty dishes are perfect for a cozy family dinner, offering rich flavors and substantial portions that satisfy everyone at the table.

6. One-Pot Spaghetti with Meat Sauce

This one-pot version of a family favorite cuts down on cleanup while delivering a rich, slow-cooked flavor in just 45 minutes. It features a blend of lean ground beef and turkey sausage, providing 38g of protein per serving.

Protein: 38g per serving
Servings: 4
Total Time: 45 mins

Ingredients

• 2 tablespoons extra-virgin olive oil
• 8 ounces lean ground beef
• 2 ounces sweet or hot Italian-style turkey sausage (2 links), casings removed
• ½ cup finely chopped yellow onion
• ⅓ cup finely chopped carrot
• 4 cloves garlic, thinly sliced
• 2 teaspoons dried Italian seasoning
• ⅓ cup dry white wine
• 1 (28 ounce) can no-salt-added crushed tomatoes with basil and herbs
• 12 ounces whole-wheat spaghetti
• 2 cups unsalted chicken broth
• ½ cup water, plus more if needed
• ½ cup loosely packed fresh basil leaves, plus more for garnish
• ½ teaspoon ground pepper
• ½ teaspoon salt

Directions

1. Heat oil in a large Dutch oven or other large pot over high heat. Add beef and sausage; cook, undisturbed, until browned on the bottom, about 2 minutes. Continue to cook, stirring and breaking up the meat with a wooden spoon, until no longer pink, about 5 minutes. Reduce heat to medium-high.
2. Add onion and carrot; cook, stirring often, until slightly softened, about 4 minutes. Add garlic and Italian seasoning; cook, stirring often, until the garlic softens and the mixture is fragrant, about 2 minutes. Add wine; cook, stirring constantly, until the liquid is mostly evaporated, about 3 minutes. Stir in tomatoes, spaghetti, broth, 1/2 cup water, basil and pepper. Bring to a simmer over medium-high heat, gently stirring the pasta with tongs, until the pasta is pliable and submerged in the tomato mixture. Simmer, stirring often and scraping the bottom of the pot, until the pasta is al dente, 10 to 12 minutes. Remove from heat and stir in salt. Stir in 1 to 2 tablespoons water to loosen the mixture, if needed. Divide among 4 bowls; garnish with additional basil, if desired.

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7. One-Pot Beef Stroganoff

A comforting classic made easier with a one-pot method. This recipe uses sirloin steak and mixed mushrooms, delivering 29g of protein per serving. The optional step of treating the steak with baking soda helps tenderize the meat, resulting in a superior texture.

Protein: 29g per serving
Servings: 4
Total Time: 55 mins

Ingredients

• 12 ounces sirloin steak, trimmed and sliced across the grain into 1/4-inch strips
• 1 teaspoon baking soda (Optional, for tenderizing)
• 3 tablespoons extra-virgin olive oil, divided
• 1 cup thinly sliced yellow onion
• 12 ounces sliced fresh mixed wild mushrooms (such as cremini, shiitake and oyster)
• 1 ½ tablespoons minced garlic
• 8 ounces egg noodles
• 3 cups unsalted beef broth
• 1 tablespoon Dijon mustard
• ¾ teaspoon ground pepper
• ½ teaspoon salt
• ⅔ cup sour cream
• 2 tablespoons chopped fresh flat-leaf parsley
• 2 tablespoons chopped fresh chives

Directions

1. If desired to tenderize the steak, toss steak strips and baking soda together in a medium bowl; let stand for 30 minutes. Rinse well and pat dry.
2. Heat 1 tablespoon oil in a large skillet over high heat. Add half of the beef and quickly spread in an even layer. Let cook, undisturbed, until browned on the bottom, about 30 seconds. Quickly flip and cook until browned on the other side, about 30 seconds. Transfer to a plate. Repeat with the remaining beef. Do not wipe the pan clean. Reduce heat to medium.
3. Add onion and the remaining 2 tablespoons oil to the pan. Cook, stirring occasionally, until the onion is starting to soften, about 2 minutes. Add mushrooms; cook, stirring occasionally, until browned and tender, about 8 minutes. Add garlic; cook, stirring constantly, until fragrant, about 30 seconds. Add noodles and stir to coat. Stir in broth, mustard, pepper and salt; bring to a boil over medium-high heat. Reduce heat to medium; simmer, stirring often, until the noodles are tender, 7 to 8 minutes, adding the beef during the last 2 minutes of cook time.
4. Gently fold in sour cream until fully incorporated; simmer over medium-low heat until heated through, about 1 minute. Sprinkle evenly with parsley and chives.

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8. Sweet Potato Shepherd’s Pie

This twist on the traditional shepherd’s pie replaces the mashed potato topping with a vitamin-A-rich sweet potato mash. The ground beef filling is packed with vegetables, offering 21g of protein per serving.

Protein: 21g per serving
Servings: 6
Total Time: 1 hr 5 mins

Ingredients

• 2 pounds sweet potatoes, peeled and chopped (6 cups)
• ½ cup reduced-fat sour cream
• 2 tablespoons unsalted butter
• ½ teaspoon salt, divided
• 2 teaspoons cornstarch
• 1 cup unsalted beef broth
• 1 pound lean ground beef
• 2 medium carrots, halved lengthwise and thinly sliced into half-moons
• 1 medium yellow onion, chopped
• 3 medium cloves garlic, finely chopped
• 2 tablespoons no-salt-added tomato paste
• 1 tablespoon finely chopped fresh mixed tender and woody herbs (such as rosemary, sage and thyme)
• 1 ½ cups frozen peas
• 1 tablespoon Worcestershire sauce
• ¾ teaspoon ground pepper

Directions

1. Preheat oven to 425°F. Place sweet potatoes in a large saucepan; add water to cover by 1 inch. Bring to a boil over high heat. Reduce heat to medium; simmer, undisturbed, until fork-tender, 10 to 12 minutes. Drain the sweet potatoes and return to the pan.
2. Cook the sweet potatoes over low heat, stirring constantly, until all water has evaporated, about 3 minutes. Remove from heat and mash with a potato masher until mostly smooth. Stir in sour cream, butter and 1/4 teaspoon salt. Set aside.
3. Whisk cornstarch and broth in a small bowl; set aside.
4. Heat a large ovenproof skillet over medium-high heat. Add ground beef and cook, undisturbed, until browned on the bottom, about 4 minutes. Continue to cook, stirring and breaking up the meat with a wooden spoon, until no longer pink, about 3 minutes. Add carrots, onion and garlic; cook, stirring often, until the carrots and onion soften slightly, about 6 minutes. Add tomato paste and herbs; cook, stirring constantly, for 1 minute. Stir the cornstarch mixture and add to the beef mixture along with peas, Worcestershire, pepper and the remaining 1/4 teaspoon salt. Cook, stirring often, until the mixture thickens, 2 to 3 minutes. Remove from heat. Evenly spread the mashed sweet potato mixture over the beef mixture in the skillet. Using a spoon, decoratively swirl the top. Bake until the topping is hot, 15 to 20 minutes.

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9. Curry Chicken Potpie

A comforting, one-crust potpie that uses shredded chicken or turkey and a hint of curry powder for a warming, aromatic flavor. It delivers 24g of protein per serving and is a great way to use up leftover poultry.

Protein: 24g per serving
Servings: 4
Total Time: 1 hr 5 mins

Ingredients

• 2 tablespoons unsalted butter
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• ¼ teaspoon salt
• 2 cups chopped cauliflower
• 1 cup frozen peas and carrots
• ¼ cup all-purpose flour
• ⅓ cup heavy cream, divided
• 2 cups low-sodium chicken broth
• 1 ½ cups shredded cooked chicken or turkey
• 1 store-bought pie crust (thawed if frozen)

Directions

1. Preheat oven to 400°F.
2. Melt butter in a medium saucepan over medium-low heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic, curry powder and salt and cook for 1 minute. Stir in cauliflower and peas and carrots. Sprinkle flour over the vegetables and stir to coat. Set aside 1 tablespoon cream, then stir in the remaining cream, along with broth and chicken (or turkey).
3. Cook, stirring often, until the mixture begins to thicken, 3 to 5 minutes. Transfer to a 9-inch deep-dish pie pan. Refrigerate, stirring occasionally, until cooled, about 10 minutes.
4. Spread the filling evenly. Lay pie crust over it and fold the edges under to fit the pan. Crimp the edges with a fork. Use a sharp knife to make a few slits in the crust. Brush with the reserved 1 tablespoon cream.
5. Bake until the crust is golden brown and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

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10. White Chicken Chili Casserole

This easy, one-skillet casserole is packed with protein (37g per serving) from chicken and white beans. Poblano and jalapeño peppers add a manageable heat, which can be customized by removing the jalapeño seeds.

Protein: 37g per serving
Servings: 4
Total Time: 35 mins

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 cup chopped onion, plus more for garnish
• 2 poblano peppers, seeded and chopped
• 1 jalapeño pepper, seeded and finely chopped
• 2 large cloves garlic, minced
• 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
• 1 ½ teaspoons ground cumin
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 1 cup low-sodium chicken broth
• 2 (15 ounce) cans no-salt-added white beans, rinsed
• ¼ cup sour cream
• Shredded sharp Cheddar cheese (optional)
• Crumbled tortilla chips (optional)
• Chopped fresh cilantro (optional)

Directions

1. Heat oil in a large skillet over medium heat. Add onion and poblanos; cook, stirring, until starting to soften, about 3 minutes. Add jalapeño and garlic; cook, stirring, for 1 minute. Add chicken, cumin, oregano, salt and pepper; cook, stirring, until the chicken is opaque on all sides, about 3 more minutes. Stir in broth and beans and bring to a lively simmer. Reduce heat to maintain the simmer and cook, stirring a few times, until the chicken is cooked through and the broth has reduced, about 10 minutes. Remove from heat and stir in sour cream. Serve topped with cheese, tortilla chips, onion and/or cilantro, if desired.

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Part III: Sheet Pan & Skillet Dinners

Sheet pan and skillet meals are the ultimate solution for busy weeknights, offering a complete meal cooked in a single vessel. This section features robust flavors and simple preparation.

11. Roast Za’atar Chicken Thighs with Broccoli & Potatoes

A flavorful, one-pan meal that uses the Middle Eastern spice blend za’atar to season chicken thighs, broccoli, and potatoes. Roasting ensures crispy skin and tender vegetables, providing 33g of protein per serving.

Protein: 33g per serving
Servings: 4
Total Time: 45 mins

Ingredients

• 1 ¾ pounds bone-in, skin-on chicken thighs, trimmed
• 1 medium broccoli crown, cut into 1/2-inch-thick planks
• 2 cups baby potatoes, halved
• ¼ cup extra-virgin olive oil
• 2 tablespoons salt-free za’atar
• ¾ teaspoon ground pepper, divided
• ½ teaspoon salt, divided
• ½ cup finely diced cucumber
• ½ cup whole-milk plain yogurt
• 1 tablespoon minced fresh dill
• 1 tablespoon minced red onion
• 1 ½ teaspoons lemon juice
• ½ teaspoon grated fresh garlic
• Toasted sesame seeds for garnish

Directions

1. Position rack in upper third of oven; preheat to 450°F.
2. Toss chicken, broccoli, potatoes, oil, za’atar, 1/2 teaspoon pepper and 1/4 teaspoon salt in a medium bowl. Arrange the chicken, skin-side up, and the vegetables in a single layer on a large rimmed baking sheet.
3. Roast until an instant-read thermometer inserted in the thickest part of a thigh without touching bone registers 165°F and the vegetables are tender, about 25 minutes. Turn the broiler to high and broil until the chicken skin is crispy, 2 to 4 minutes.
4. Meanwhile, mix cucumber, yogurt, dill, onion, lemon juice, garlic and the remaining 1/4 teaspoon each pepper and salt in a small bowl. Serve with the chicken and vegetables. Sprinkle with toasted sesame seeds, if desired.

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12. One-Pan Baked Chicken & Potatoes

This simple, herb-infused dish is a testament to the power of one-pan cooking. The chicken cooks directly over the potatoes, allowing the juices to flavor the side dish. It offers 29g of protein and is ready in 50 minutes.

Protein: 29g per serving
Servings: 4
Total Time: 50 mins

Ingredients

• 1 tablespoon dried rosemary
• 1 ½ teaspoons dried thyme
• 1 teaspoon dried basil
• 1 teaspoon ground pepper
• ½ teaspoon paprika
• 2 pounds bone-in, skin-on chicken thighs (4 pieces)
• 1 teaspoon salt, divided
• 2 tablespoons olive oil, divided
• 24 ounces baby Yukon Gold potatoes, sliced 1/4-inch thick
• 2 large cloves garlic, thinly sliced
• 1 medium lemon, cut into wedges

Directions

1. Preheat oven to 400°F. Heat a large cast-iron skillet over medium-high heat for 5 minutes. Stir together rosemary, thyme, basil, pepper and paprika in a small bowl. Pat chicken dry and sprinkle evenly with 1/4 teaspoon salt and 1 tablespoon of the spice mixture.
2. Add 1 tablespoon oil to the hot skillet; swirl to coat (use caution as the handle will be hot). Add the chicken, skin-side down; cook over medium-high heat, undisturbed, until golden brown and crisp on the bottom, 5 to 6 minutes. Flip and cook until lightly browned on the other side, about 2 minutes. Transfer to a plate.
3. Meanwhile, toss together potatoes, garlic and the remaining 3/4 teaspoon salt, 1 tablespoon oil and remaining spice mix in a large bowl. Spread evenly in the hot skillet. Arrange the chicken, skin-side up, on top of the potato mixture.
4. Bake until a thermometer inserted into the thickest portion of the chicken (not touching the bone) registers 170°F and the potatoes are tender, about 25 minutes. Remove from oven; let rest for 5 minutes. Serve with lemon wedges.

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13. Ground Beef & Potatoes Skillet

A hearty, all-in-one skillet meal featuring lean ground beef, potatoes, and a mix of colorful vegetables like kale, bell pepper, and poblano. This dish provides 19g of protein and is ready in 50 minutes.

Protein: 19g per serving
Servings: 6
Total Time: 50 mins

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 1 pound 90%-lean ground beef
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• ½ teaspoon cayenne pepper
• ¼ teaspoon ground pepper
• 3 medium Yukon Gold potatoes, diced (½-inch)
• 1 medium yellow onion, chopped
• 1 yellow bell pepper, diced (½-inch)
• 1 poblano pepper, diced (½-inch)
• 4 cloves garlic, minced
• 1 bunch lacinato kale, stemmed and roughly chopped
• 1 (15-ounce) can fire-roasted diced tomatoes, undrained
• 1 tablespoon balsamic vinegar
• 1 scallion, thinly sliced (optional)

Directions

1. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 1 pound ground beef, 2 teaspoons cumin, 1 teaspoon smoked paprika, 1 teaspoon salt, ½ teaspoon cayenne and ¼ teaspoon pepper; cook, stirring often to break up the meat, until evenly browned, about 4 minutes. Using a slotted spoon, transfer the beef to a medium heatproof bowl; do not wipe out the pan. Add 1 tablespoon oil to the drippings in the pan. Add diced potatoes; cook over medium-high heat, stirring occasionally, until the potatoes begin to caramelize and are tender, about 20 minutes. (Add 2 tablespoons water to the pan if the potatoes start to stick.) Transfer the potatoes to the bowl with the beef.
2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add chopped onion and diced bell pepper and poblano; cook, stirring occasionally, until tender, about 6 minutes. Add minced garlic; cook, stirring often, until aromatic, about 1 minute. Add chopped kale and undrained tomatoes; cook, stirring often, until the kale is wilted and the tomatoes are heated through, about 2 minutes. Stir in the beef, potatoes and 1 tablespoon vinegar. Sprinkle with sliced scallion, if desired.

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14. One-Skillet Bourbon Chicken

This quick-cooking chicken dish is coated in a slightly sweet-spicy sauce, providing 40g of protein per serving. It’s a flavorful, one-skillet meal that is ready in just 20 minutes and is excellent served over brown rice.

Protein: 40g per serving
Servings: 4
Total Time: 20 mins

Ingredients

• ¼ cup lower-sodium soy sauce
• ¼ cup bourbon
• ¼ cup unsweetened apple juice
• 1 tablespoon rice vinegar
• 1 tablespoon pure maple syrup
• 1 tablespoon minced fresh garlic
• 1 teaspoon grated fresh ginger
• ¼ teaspoon crushed red pepper
• 1 ½ pounds boneless, skinless chicken thighs, cut into 1/2-inch-thick strips
• 1 tablespoon cornstarch, plus 1 teaspoon, divided
• 2 tablespoons neutral oil, such as canola or avocado
• 2 teaspoons water
• 3 cups cooked brown rice
• Sliced scallions, for garnish

Directions

1. Combine soy sauce, bourbon, apple juice, vinegar, maple syrup, garlic, ginger and crushed red pepper in a small bowl.
2. Toss together chicken and 1 tablespoon cornstarch in a large bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken; cook, stirring occasionally, until golden brown and crispy, 6 to 8 minutes. Add the soy-bourbon mixture; stir to coat. Cook, stirring often, until the sauce has reduced to a syrupy consistency and the chicken is cooked through, 6 to 8 minutes.
3. Combine water and the remaining 1 teaspoon cornstarch in a small bowl; stir to mix well. Add to the pan; cook, stirring often, until the sauce thickens and coats the chicken, 1 to 2 minutes.
4. Divide rice among 4 plates; top with the chicken and sauce. Garnish with scallions, if desired.

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15. Shakshuka (Eggs Poached in Spicy Tomato Sauce)

A delicious, veggie-packed meal featuring eggs poached in a flavorful tomato sauce. This dish is a fantastic vegetarian option for dinner, providing 15g of protein per serving, and is ready in 40 minutes.

Protein: 15g per serving
Servings: 4
Total Time: 40 mins

Ingredients

• 2 tablespoons olive oil
• 2 cups chopped red bell peppers
• ½ cup chopped onion
• 2 tablespoons no-salt-added tomato paste
• 1 teaspoon smoked paprika
• 2 teaspoons crushed red pepper
• 3 cups chopped tomatoes
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• 4 large eggs
• ½ cup low-fat plain Greek yogurt
• Snipped fresh parsley
• 2 whole-wheat pita bread rounds, halved crosswise and warmed

Directions

1. Heat oil in a 10-inch skillet over medium heat. Add bell peppers, onion, tomato paste, smoked paprika and crushed red pepper. Cook, stirring occasionally, until the onion is tender, 5 to 7 minutes. Stir in tomatoes, cumin and salt; bring to a boil. Reduce heat to maintain a simmer; cook, stirring occasionally, until the tomatoes begin to break down, about 10 minutes.
2. Make 4 indentations in the tomato mixture. Break an egg into a custard cup or small bowl and slip into an indentation. Repeat with the remaining 3 eggs. Simmer, covered, until the whites are completely set and the yolks begin to thicken but are not hard, 4 to 6 minutes.
3. Top with yogurt and sprinkle with parsley. Serve with pita bread.

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Part IV: International & Fun Family Meals

Introduce your family to new flavors and fun formats with these globally inspired and creative recipes.

16. Homemade Crunchwraps

A healthier, homemade version of the fast-food favorite, using lean ground turkey for a high-protein filling (26g per serving). This recipe is a fun, interactive meal that is ready in 40 minutes.

Protein: 26g per serving
Servings: 6
Total Time: 40 mins

Ingredients

• 3 corn tortillas
• Cooking spray
• 2 teaspoons ground cumin, divided
• 4 tablespoons neutral oil, such as canola or avocado, divided
• 1 pound lean ground turkey
• 1 cup chopped onion
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• ½ teaspoon chipotle chile powder
• ½ teaspoon dried oregano
• ½ teaspoon kosher salt
• 6 (9 inch) flour tortillas, at room temperature
• ¾ cup sour cream
• 1 ½ cups chopped tomatoes
• ¾ cup shredded sharp Cheddar cheese

Directions

1. Preheat oven to 400°F.
2. Cut corn tortillas in half. Place on a large baking sheet and coat both sides with cooking spray. Bake for 6 minutes. Turn over, sprinkle with 1/2 teaspoon cumin and continue baking until crisp, 4 to 6 minutes more.
3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add turkey, onion, chili powder, the remaining 1 1/2 teaspoons cumin, garlic powder, chipotle powder, oregano and salt; cook, stirring, until the turkey is cooked through, about 5 minutes. Transfer to a bowl and keep warm. Wipe out the skillet.
4. To assemble crunchwraps, place a flour tortilla on a clean work surface. Brush the edge all around with water. Spread 2 tablespoons sour cream over the surface, leaving a 1 1/2-inch border. Spread ½ cup turkey mixture over the bottom half of the tortilla. Place 1 crisped corn tortilla half on top of the turkey. Scatter 1/4 cup tomatoes over the corn tortilla and sprinkle with 2 tablespoons cheese. Fold the empty tortilla side over the filling, pressing to seal. Repeat the process with the remaining ingredients to make 6 crunchwraps.
5. Heat 1 tablespoon oil in the skillet over medium heat. Add 2 of the crunchwraps and cook until golden on each side, about 4 minutes total. Repeat with the remaining oil and crunchwraps.

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17. Fajita-Inspired Chicken-Stuffed Peppers

These stuffed peppers are a fun, handheld meal that captures the vibrant flavors of chicken fajitas. The filling includes ground chicken, black beans, and brown rice, offering 26g of protein per serving.

Protein: 26g per serving
Servings: 6
Total Time: 55 mins

Ingredients

• 6 medium multicolored bell peppers
• 2 tablespoons extra-virgin olive oil, divided
• 1 pound ground chicken (light and dark meat)
• 2 tablespoons salt-free fajita seasoning, such as Mrs. Dash
• ½ teaspoon salt
• 1 ½ cups fresh corn kernels (from about 2 ears)
• 1 cup chopped red onion
• 1 (15 ounce) can low-sodium black beans, rinsed
• 1 (8.8-ounce) package precooked microwaveable brown rice or 1 1/2 cups cooked brown rice, heated
• 1 cup shredded pepper Jack cheese, divided
• ¾ cup coarsely chopped fresh cilantro leaves
• Lime wedges for serving

Directions

1. Preheat oven to 375°F. Lightly coat a 7-by-11-inch baking dish with cooking spray. Slice 1/2 inch from tops of peppers; remove and discard stems. Scoop out any ribs and seeds; chop the pepper tops and set aside. Place the peppers cut-side-down in the prepared dish. Bake until slightly tender, about 10 minutes.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken, fajita seasoning and salt; cook, stirring often to crumble the chicken, until lightly browned and cooked through, about 8 minutes. Transfer to a medium bowl.
3. Return the skillet to medium-high heat (do not wipe it out); add the remaining 1 tablespoon oil. Add corn, onion and the chopped pepper tops; cook, stirring often, until the vegetables are softened, about 5 minutes. Add the vegetables to the chicken mixture. Add beans, rice, 1/2 cup cheese and half of the cilantro; stir to combine.
4. Flip the peppers cut-side up. Divide the chicken mixture evenly among the peppers, mounding and pressing lightly to fill them. Sprinkle with the remaining 1/2 cup cheese.
5. Bake until the peppers are tender, the filling is hot and the cheese is melted, about 20 minutes. Sprinkle with the remaining cilantro; serve with lime wedges, if desired.

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18. Buffalo Chicken Stuffed Peppers

For families who enjoy a bit of heat, these stuffed peppers combine shredded chicken with a tangy, spicy buffalo sauce and Greek yogurt for creaminess. They are low-carb and high in protein (36g per serving).

Protein: 36g per serving
Servings: 4
Total Time: 45 mins

Ingredients

• 4 medium multicolored bell peppers, halved lengthwise and seeded
• 1 tablespoon extra-virgin olive oil
• 2 ½ cups shredded cooked chicken
• ½ cup plain whole-milk Greek yogurt
• ½ cup shredded low-moisture part-skim mozzarella cheese
• ¼ cup hot sauce, such as Frank’s RedHot
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ½ teaspoon cayenne pepper
• ¼ cup chopped scallions, divided
• 3 tablespoons blue cheese dressing or ranch yogurt dressing, such as Bolthouse Farms

Directions

1. Preheat oven to 400°F. Line a rimmed baking sheet with foil. Rub or brush all sides of bell peppers evenly with oil. Arrange the peppers, cut- sides down, on the prepared pan. Bake until slightly softened, about 10 minutes.
2. Meanwhile, stir chicken, yogurt, mozzarella, hot sauce, onion powder, garlic powder, cayenne and 2 tablespoons scallions together in a large bowl until combined.
3. Remove the peppers from the oven and flip them; pour off and discard any excess juices. Spoon the chicken mixture evenly into the pepper cavities (a heaping 1/3 cup each). Bake until the peppers are tender and the filling is heated through, about 15 minutes. Drizzle evenly with dressing and sprinkle with the remaining 2 tablespoons scallions.

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19. Chicken Casserole with Pineapple, Peppers & Rice

This unique casserole offers a delightful blend of sweet and savory flavors, with pineapple and red bell pepper balancing the ginger and soy sauce. Precooked brown rice makes this 24g protein meal easy to assemble.

Protein: 24g per serving
Servings: 4
Total Time: 1 hr 20 mins

Ingredients

• ⅓ cup low-sodium chicken broth
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons light brown sugar
• 3 cloves garlic, minced
• 1 tablespoon minced fresh ginger
• 1 medium red bell pepper, diced
• 1 cup diced fresh or canned pineapple
• 4 scallions, sliced, plus scallion greens for garnish
• 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
• 1 (8.5 ounce) package precooked brown rice

Directions

1. Preheat oven to 425°F. Coat an 8-by-8-inch baking dish with cooking spray.
2. Stir broth, soy sauce, brown sugar, garlic and ginger together in a large bowl. Add bell pepper, pineapple, scallions and chicken; toss to combine. Stir in rice, then transfer the mixture to the prepared dish. Cover with foil and bake until the vegetables are tender and the chicken is cooked through, about 40 minutes. Let stand for 10 to 15 minutes before serving. Garnish with scallion greens, if desired.

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20. One-Pot Lentil & Vegetable Soup with Parmesan

A hearty, meatless option that is rich in plant-based protein (17g per serving) and fiber. Lentils, kale, and vegetables are simmered in a flavorful broth, making this a satisfying and nutritious soup.

Protein: 17g per serving
Servings: 6
Total Time: 40 mins

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 cups fresh or frozen chopped onion, carrot and celery mix
• 4 cloves garlic, chopped
• 4 cups low-sodium vegetable or chicken broth
• 1 ½ cups green or brown lentils
• 1 (15-ounce) can unsalted diced tomatoes, undrained
• 2 teaspoons finely chopped fresh thyme
• ½ teaspoon salt
• ½ teaspoon ground pepper
• ½ teaspoon crushed red pepper
• ½ cup grated Parmesan cheese
• 1 tablespoon parmesan rind (optional)
• 3 cups packed roughly chopped lacinato kale
• 1½ tablespoons red-wine vinegar
• 4 tablespoon chopped fresh flat-leaf parsley for garnish

Directions

1. Heat oil in a Dutch oven or large pot over medium heat. Add 3 cups chopped onion, carrot and celery mix; cook, stirring occasionally, until softened, 6 to 10 minutes. Add 4 cloves garlic; cook, stirring often, until fragrant, about 30 seconds.
2. Stir in 4 cups broth, 1 ½ cups lentils, 1 can tomatoes, 2 teaspoons thyme, ½ teaspoon salt, ½ teaspoon pepper, ½ teaspoon crushed red pepper and Parmesan rind, if using. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and cook, stirring occasionally, until the lentils are almost tender, 15 to 25 minutes, adding water as needed to thin to desired consistency.
3. Stir in 3 cups kale. Cook, covered, until the kale is tender, 5 to 10 minutes. Remove and discard the Parmesan rind, if using. Stir in 1 ½ tablespoons vinegar. Divide the soup among 6 bowls; sprinkle with Parmesan. Garnish with 4 tablespoon parsley, if desired.

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Summary Table of Recipes

#	Recipe Name	Main Protein Source	Protein (g/serving)	Total Time	Category
1	One-Pot Chicken Pasta with Cajun Seasonings	Chicken	42g	20 mins	Quick & Easy
2	One-Pot Garlicky Shrimp & Broccoli	Shrimp	25g	20 mins	Quick & Easy
3	One-Skillet Cheesy Ground Chicken Pasta	Ground Chicken	24g	30 mins	Quick & Easy
4	Cheesy Ground Beef & Cauliflower Casserole	Ground Beef	26g	30 mins	Quick & Easy
5	Cacio e Pepe Pasta with Peas	Cheese/Peas	17g	30 mins	Quick & Easy
6	One-Pot Spaghetti with Meat Sauce	Beef/Turkey Sausage	38g	45 mins	Comfort Food
7	One-Pot Beef Stroganoff	Sirloin Steak	29g	55 mins	Comfort Food
8	Sweet Potato Shepherd’s Pie	Ground Beef	21g	1 hr 5 mins	Comfort Food
9	Curry Chicken Potpie	Chicken/Turkey	24g	1 hr 5 mins	Comfort Food
10	White Chicken Chili Casserole	Chicken/White Beans	37g	35 mins	Comfort Food
11	Roast Za’atar Chicken Thighs with Broccoli & Potatoes	Chicken Thighs	33g	45 mins	Sheet Pan & Skillet
12	One-Pan Baked Chicken & Potatoes	Chicken Thighs	29g	50 mins	Sheet Pan & Skillet
13	Ground Beef & Potatoes Skillet	Ground Beef	19g	50 mins	Sheet Pan & Skillet
14	One-Skillet Bourbon Chicken	Chicken Thighs	40g	20 mins	Sheet Pan & Skillet
15	Shakshuka (Eggs Poached in Spicy Tomato Sauce)	Eggs	15g	40 mins	Sheet Pan & Skillet
16	Homemade Crunchwraps	Ground Turkey	26g	40 mins	International & Fun
17	Fajita-Inspired Chicken-Stuffed Peppers	Ground Chicken/Beans	26g	55 mins	International & Fun
18	Buffalo Chicken Stuffed Peppers	Chicken	36g	45 mins	International & Fun
19	Chicken Casserole with Pineapple, Peppers & Rice	Chicken Thighs	24g	1 hr 20 mins	International & Fun
20	One-Pot Lentil & Vegetable Soup with Parmesan	Lentils	17g	40 mins	International & Fun

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References

[1] U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
[2] EatingWell. (2024). 24 High-Protein Dinners That the Whole Family Will Love. Retrieved from https://www.eatingwell.com/gallery/7937097/25-high-protein-dinners-that-the-whole-family-will-love/