21 High-Protein High-Fiber Dinner Recipes

A healthy and satisfying dinner is the perfect way to end your day. A meal that is high in protein and fiber will help you feel full and nourished, and can also promote better sleep and muscle recovery. This article provides 21 delicious and easy-to-make dinner recipes that are packed with protein and fiber to help you wind down and refuel.

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1. Sheet-Pan Lemon Herb Chicken with Roasted Vegetables

This one-pan meal is a weeknight dinner dream. The chicken is cooked to perfection with a flavorful lemon-herb marinade, and the roasted vegetables are a simple and delicious side dish.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 lb mixed vegetables (e.g., broccoli, carrots, bell peppers), chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried herbs (e.g., oregano, thyme)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, whisk together the olive oil, garlic, lemon juice, and herbs.
3. On a large baking sheet, toss the chicken and vegetables with the lemon-herb mixture. Season with salt and pepper.
4. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

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2. One-Pot Lentil and Vegetable Stew

This hearty and flavorful stew is a perfect comfort food for a chilly evening. It’s packed with plant-based protein and fiber from the lentils and vegetables.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute, until fragrant.
3. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat and simmer for 40-50 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

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3. Baked Salmon with Asparagus and Sweet Potato

This is a simple and elegant dinner that is packed with nutrients. The salmon is a great source of omega-3 fatty acids and protein, and the asparagus and sweet potato are high in fiber.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 large sweet potato, peeled and cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus and sweet potato with 1 tablespoon of olive oil, salt, and pepper.
3. Roast for 15-20 minutes, or until the sweet potato is tender.
4. Drizzle the salmon fillets with the remaining 1 tablespoon of olive oil and season with salt and pepper. Place them on the same baking sheet with the vegetables and bake for another 10-12 minutes, or until the salmon is cooked through.
5. Serve with lemon wedges on the side.

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4. Turkey and Black Bean Chili

This hearty and flavorful chili is a perfect weeknight dinner. The ground turkey is a lean source of protein, and the black beans and vegetables are packed with fiber.

Ingredients:

• 1 lb ground turkey
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Your favorite chili toppings (e.g., Greek yogurt, shredded cheese, chopped onions, avocado)

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the ground turkey and cook until browned.
2. Add the onion and bell pepper and cook until softened.
3. Add the garlic and cook for another minute, until fragrant.
4. Add the black beans, diced tomatoes, chili powder, and cumin. Bring to a simmer and cook for at least 20 minutes, or until the flavors have melded.
5. Season with salt and pepper to taste.
6. Serve with your favorite chili toppings.

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5. Shrimp and Vegetable Stir-Fry

This quick and easy stir-fry is a great way to get a variety of vegetables in your diet. The shrimp is a lean source of protein, and the brown rice is a good source of fiber.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 4 cups mixed vegetables (e.g., broccoli, snow peas, carrots, bell peppers)
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1/2 cup vegetable broth
• Cooked brown rice for serving

Instructions:

1. In a bowl, toss the shrimp with soy sauce, sesame oil, and cornstarch.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the vegetables and stir-fry for 3-4 minutes, until crisp-tender.
3. Add the garlic and ginger and stir-fry for another minute, until fragrant.
4. Add the shrimp to the skillet and stir-fry for 2-3 minutes, until pink and cooked through.
5. Add the vegetable broth and bring to a simmer. Cook for another minute, until the sauce has thickened slightly.
6. Serve the shrimp and vegetable stir-fry over brown rice.

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6. Chicken and White Bean Enchiladas

These enchiladas are a healthier and more flavorful version of a classic Mexican dish. The chicken and white beans are a great source of protein and fiber, and the enchilada sauce is easy to make from scratch.

Ingredients:

• For the enchilada sauce:
  • 1 tablespoon olive oil
  • 2 tablespoons all-purpose flour
  • 1 tablespoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1 cup vegetable broth
  • 1/2 cup tomato sauce
• For the filling and assembly:
  • 2 cups cooked, shredded chicken
  • 1 can (15 ounces) cannellini beans, rinsed and drained
  • 1/2 cup shredded Monterey Jack cheese
  • 8 corn tortillas

Instructions:

1. Preheat your oven to 375°F (190°C).
2. For the enchilada sauce: In a saucepan, heat the olive oil over medium heat. Whisk in the flour, chili powder, cumin, and garlic powder. Cook for 1 minute, until fragrant.
3. Gradually whisk in the vegetable broth and tomato sauce. Bring to a simmer and cook for 5-7 minutes, until the sauce has thickened.
4. For the filling and assembly: In a bowl, combine the shredded chicken, cannellini beans, and 1/4 cup of the shredded cheese.
5. Warm the corn tortillas in the microwave or a dry skillet to make them more pliable.
6. Spoon about 1/4 cup of the chicken and bean mixture into each tortilla. Roll up the tortillas and place them seam-side down in a baking dish.
7. Pour the enchilada sauce over the tortillas and top with the remaining 1/4 cup of shredded cheese.
8. Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.

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7. Stuffed Bell Peppers with Quinoa and Black Beans

These stuffed bell peppers are a colorful and nutritious vegetarian dinner. The quinoa and black beans provide a complete source of plant-based protein, and the bell peppers are a great source of vitamins and fiber.

Ingredients:

• 4 bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup corn
• 1/2 cup salsa
• 1/2 cup shredded cheddar cheese
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine the cooked quinoa, black beans, corn, salsa, 1/4 cup of the shredded cheese, chili powder, and cumin. Season with salt and pepper.
3. Stuff the bell peppers with the quinoa and black bean mixture.
4. Place the stuffed peppers in a baking dish and add about 1/2 inch of water to the bottom of the dish.
5. Cover the dish with foil and bake for 30 minutes.
6. Uncover the dish, top the peppers with the remaining 1/4 cup of shredded cheese, and bake for another 10-15 minutes, or until the peppers are tender and the cheese is melted and bubbly.

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8. One-Pan Roasted Sausage and Vegetables

This is a simple and flavorful one-pan meal that is perfect for a busy weeknight. The sausage provides a good source of protein, and the roasted vegetables are packed with fiber and nutrients.

Ingredients:

• 1 lb Italian sausage (chicken or turkey sausage works well too)
• 1 lb mixed vegetables (e.g., broccoli, bell peppers, onions, zucchini), chopped
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage and vegetables with olive oil, Italian seasoning, salt, and pepper.
3. Roast for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender and slightly browned.

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9. Blackened Tilapia with Mango Salsa

This is a light and flavorful fish dinner that is perfect for a summer evening. The blackened tilapia is spicy and savory, and the mango salsa is sweet and refreshing.

Ingredients:

• For the mango salsa:
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • Salt and pepper to taste
• For the tilapia:
  • 2 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 1 tablespoon blackening seasoning

Instructions:

1. For the mango salsa: In a bowl, combine the diced mango, red onion, cilantro, and lime juice. Season with salt and pepper and set aside.
2. For the tilapia: Rub the tilapia fillets with olive oil and blackening seasoning.
3. Heat a large skillet over medium-high heat. Add the tilapia fillets and cook for 3-4 minutes on each side, or until cooked through and blackened.
4. Serve the blackened tilapia with the mango salsa on top.

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10. Shepherd’s Pie with Lentil and Mushroom Filling

This is a hearty and satisfying vegetarian version of a classic comfort food. The lentil and mushroom filling is packed with flavor and plant-based protein, and the sweet potato topping is a healthier and more flavorful alternative to traditional mashed potatoes.

Ingredients:

• For the filling:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 8 oz mushrooms, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 2 cups vegetable broth
  • 1 tablespoon soy sauce
  • 1 teaspoon dried thyme
• For the topping:
  • 2 large sweet potatoes, peeled and cubed
  • 1/4 cup milk of your choice
  • Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. For the filling: In a large skillet, heat the olive oil over medium heat. Add the onion and carrots and cook until softened. Add the mushrooms and cook until they have released their liquid and started to brown. Add the garlic and cook for another minute.
3. Add the lentils, vegetable broth, soy sauce, and thyme. Bring to a simmer and cook for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
4. For the topping: While the filling is cooking, boil the sweet potatoes in a large pot of water until they are tender. Drain the sweet potatoes and mash them with the milk, salt, and pepper.
5. Spread the lentil and mushroom filling in the bottom of a baking dish. Top with the mashed sweet potatoes.
6. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

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11. Chicken and Broccoli Stir-Fry

This is a classic and healthy stir-fry that is perfect for a quick and easy weeknight dinner. The chicken is a lean source of protein, and the broccoli is packed with fiber and vitamins.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon soy sauce
• 1 teaspoon cornstarch
• 1 tablespoon olive oil
• 4 cups broccoli florets
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1/2 cup chicken broth
• Cooked brown rice for serving

Instructions:

1. In a bowl, toss the chicken with soy sauce and cornstarch.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the chicken and stir-fry for 5-7 minutes, or until cooked through. Remove the chicken from the skillet and set aside.
3. Add the broccoli to the skillet and stir-fry for 3-4 minutes, until crisp-tender.
4. Add the garlic and ginger and stir-fry for another minute, until fragrant.
5. Return the chicken to the skillet and add the chicken broth. Bring to a simmer and cook for another minute, until the sauce has thickened slightly.
6. Serve the chicken and broccoli stir-fry over brown rice.

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12. Pasta with Chickpeas and Kale

This is a simple and satisfying vegetarian pasta dish that is packed with protein and fiber. The chickpeas and kale are a great combination of flavors and textures.

Ingredients:

• 8 oz whole-wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (15 ounces) chickpeas, rinsed and drained
• 4 cups chopped kale
• 1/2 cup vegetable broth
• 1/4 cup grated Parmesan cheese
• Red pepper flakes to taste

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds, until fragrant.
3. Add the chickpeas and kale to the skillet. Cook for 3-4 minutes, until the kale is wilted.
4. Add the vegetable broth and bring to a simmer. Cook for another 2-3 minutes.
5. Drain the pasta and add it to the skillet with the chickpeas and kale. Toss to combine.
6. Stir in the Parmesan cheese and red pepper flakes.

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13. Lemon Herb Roasted Chicken and Veggies

This is a classic and comforting dinner that is perfect for a Sunday supper. The chicken is roasted to perfection with a flavorful lemon-herb butter, and the roasted vegetables are a simple and delicious side dish.

Ingredients:

• 1 (4-pound) whole chicken
• 4 tablespoons unsalted butter, softened
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh herbs (e.g., rosemary, thyme, parsley)
• 1 lemon, halved
• Salt and pepper to taste
• 2 lbs mixed vegetables (e.g., potatoes, carrots, onions), chopped
• 2 tablespoons olive oil

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a small bowl, combine the softened butter, garlic, and herbs.
3. Gently loosen the skin of the chicken and rub the herb butter underneath the skin. Squeeze the juice of half a lemon over the chicken and place the lemon halves inside the chicken cavity. Season the chicken generously with salt and pepper.
4. On a large baking sheet, toss the vegetables with olive oil, salt, and pepper.
5. Place the chicken on top of the vegetables.
6. Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.
7. Let the chicken rest for 10-15 minutes before carving and serving with the roasted vegetables.

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14. Black Bean and Corn Salsa Stuffed Sweet Potatoes

These stuffed sweet potatoes are a simple and satisfying vegetarian dinner. The sweet potatoes are a great source of fiber and vitamins, and the black bean and corn salsa is a flavorful and protein-packed filling.

Ingredients:

• 2 large sweet potatoes
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste
• Your favorite toppings (e.g., Greek yogurt, avocado, shredded cheese)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Prick the sweet potatoes all over with a fork and bake for 45-60 minutes, or until tender.
3. While the sweet potatoes are baking, combine the black beans, corn, red onion, cilantro, and lime juice in a bowl. Season with salt and pepper.
4. Once the sweet potatoes are cooked, split them open and fluff the insides with a fork.
5. Top the sweet potatoes with the black bean and corn salsa and your favorite toppings.

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15. Chicken and Vegetable Skewers

These chicken and vegetable skewers are a fun and easy dinner that is perfect for grilling or baking. The chicken is marinated in a flavorful yogurt-based marinade, and the vegetables are a simple and healthy side dish.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 1/2 cup plain Greek yogurt
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 lb mixed vegetables (e.g., bell peppers, onions, zucchini, cherry tomatoes), chopped into 1-inch pieces
• Wooden or metal skewers

Instructions:

1. In a bowl, combine the Greek yogurt, garlic, lemon juice, and oregano. Add the chicken and toss to coat. Marinate for at least 30 minutes.
2. If using wooden skewers, soak them in water for at least 30 minutes to prevent them from burning.
3. Thread the chicken and vegetables onto the skewers.
4. Grill or bake the skewers at 400°F (200°C) for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

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16. Lentil and Walnut Tacos

These vegetarian tacos are a hearty and flavorful alternative to traditional meat tacos. The lentil and walnut filling is packed with plant-based protein and fiber, and the spices give it a delicious and savory flavor.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 2 cups vegetable broth
• 1/2 cup chopped walnuts
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• 8 corn tortillas
• Your favorite taco toppings (e.g., lettuce, tomato, salsa, avocado, Greek yogurt)

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute, until fragrant.
3. Add the lentils, vegetable broth, chili powder, and cumin. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
4. Stir in the walnuts and season with salt and pepper.
5. Warm the corn tortillas in the microwave or a dry skillet.
6. Serve the lentil and walnut filling in the warm tortillas with your favorite taco toppings.

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17. One-Pot Chicken and Rice

This is a simple and satisfying one-pot meal that is perfect for a busy weeknight. The chicken is cooked with the rice and vegetables in one pot for minimal cleanup.

Ingredients:

• 1 tablespoon olive oil
• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 onion, chopped
• 2 carrots, chopped
• 2 cloves garlic, minced
• 1 cup brown rice
• 2 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the pot and set aside.
2. Add the onion and carrots to the pot and cook until softened.
3. Add the garlic and cook for another minute, until fragrant.
4. Add the brown rice, chicken broth, and thyme. Bring to a boil, then reduce the heat and simmer for 20 minutes.
5. Return the chicken to the pot and simmer for another 10-15 minutes, or until the rice is tender and the chicken is cooked through.
6. Season with salt and pepper to taste.

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18. Roasted Root Vegetable and Chickpea Salad

This is a hearty and flavorful salad that is perfect for a cool evening. The roasted root vegetables are sweet and savory, and the chickpeas provide a good source of plant-based protein and fiber.

Ingredients:

• 2 lbs mixed root vegetables (e.g., carrots, parsnips, sweet potatoes), chopped
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1 can (15 ounces) chickpeas, rinsed and drained
• 4 cups mixed greens
• For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the root vegetables with olive oil, rosemary, salt, and pepper.
3. Roast for 30-40 minutes, or until the vegetables are tender and slightly browned.
4. In a large bowl, combine the roasted vegetables, chickpeas, and mixed greens.
5. In a small bowl, whisk together the olive oil, apple cider vinegar, and Dijon mustard.
6. Pour the dressing over the salad and toss to combine.

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19. Spaghetti with Turkey Meatballs

This is a healthier version of a classic comfort food. The turkey meatballs are lean and flavorful, and the whole-wheat spaghetti is a good source of fiber.

Ingredients:

• For the meatballs:
  • 1 lb ground turkey
  • 1/2 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper to taste
• For the sauce and pasta:
  • 1 lb whole-wheat spaghetti
  • 1 can (28 ounces) crushed tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

1. For the meatballs: In a bowl, combine all the ingredients for the meatballs. Mix well and form into 1-inch meatballs.
2. In a large pot or Dutch oven, brown the meatballs on all sides. Remove the meatballs from the pot and set aside.
3. For the sauce and pasta: In the same pot, add the onion and cook until softened. Add the garlic and cook for another minute.
4. Add the crushed tomatoes and oregano. Bring to a simmer and cook for 15-20 minutes.
5. Return the meatballs to the pot and simmer for another 10-15 minutes, or until the meatballs are cooked through.
6. While the sauce is simmering, cook the spaghetti according to package directions.
7. Serve the meatballs and sauce over the spaghetti.

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20. Chicken and White Bean Soup

This is a hearty and satisfying soup that is perfect for a cold evening. The chicken and white beans are a great source of protein and fiber, and the vegetables add a variety of nutrients.

Ingredients:

• 1 tablespoon olive oil
• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 6 cups chicken broth
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides.
2. Add the onion, carrots, and celery to the pot and cook until softened.
3. Add the garlic and cook for another minute, until fragrant.
4. Add the chicken broth, cannellini beans, and thyme. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Season with salt and pepper to taste.

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21. Beef and Broccoli

This is a classic Chinese-American dish that is easy to make at home. The beef is a good source of protein, and the broccoli is packed with fiber and vitamins.

Ingredients:

• 1 lb flank steak, thinly sliced against the grain
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 4 cups broccoli florets
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• Cooked brown rice for serving

Instructions:

1. In a bowl, toss the beef with soy sauce, honey, and cornstarch.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the beef and stir-fry for 2-3 minutes, until browned. Remove the beef from the skillet and set aside.
3. Add the broccoli to the skillet and stir-fry for 3-4 minutes, until crisp-tender.
4. Add the garlic and ginger and stir-fry for another minute, until fragrant.
5. Return the beef to the skillet and stir-fry for another minute, until heated through.
6. Serve the beef and broccoli over brown rice.

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