21+ High-Protein Spring Dinner Meals

As the sun sets later and the evenings become milder, our dinner plates call for meals that are both satisfying and light. Spring offers a wonderful opportunity to incorporate fresh, seasonal produce into our evening meals, creating dishes that are as nutritious as they are delicious. A high-protein dinner is crucial for muscle repair and growth, especially for those with active lifestyles, and it also helps in keeping you full and satisfied throughout the night. This article presents over 21 high-protein spring dinner ideas, complete with full recipes, to inspire your evening meals this season.

One-Pan and Sheet-Pan Wonders

1. Sheet-Pan Lemon Herb Salmon with Asparagus and New Potatoes

This one-pan meal is a perfect example of a simple, elegant, and healthy spring dinner. The combination of flaky salmon, tender asparagus, and crispy new potatoes is a classic for a reason.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 lb new potatoes, halved
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, sliced
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the new potatoes with 1 tbsp of olive oil, salt, and pepper. Roast for 15 minutes.
2. Push the potatoes to one side of the baking sheet and add the asparagus to the other side. Drizzle the asparagus with the remaining olive oil, salt, and pepper.
3. Place the salmon fillets on top of the asparagus. Season the salmon with salt and pepper, and top with lemon slices, dill, and parsley.
4. Return the baking sheet to the oven and bake for another 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

2. Sheet-Pan Chicken with Spring Vegetables

A colorful and flavorful one-pan meal that’s perfect for a busy weeknight. The chicken and vegetables roast together, making for easy cleanup.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lb Brussels sprouts, trimmed and halved
• 1 red onion, cut into wedges
• 1 cup baby carrots
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). On a large baking sheet, toss the Brussels sprouts, red onion, and baby carrots with olive oil, oregano, thyme, salt, and pepper.
2. Arrange the chicken breasts on the baking sheet among the vegetables.
3. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender and lightly browned.

Skillet Sensations

3. Creamy Lemon and Dill Skillet Chicken

This creamy and flavorful skillet chicken is a comforting and elegant dinner. The lemon and dill add a bright, fresh flavor that’s perfect for spring.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/2 cup chicken broth
• 1/2 cup heavy cream or coconut cream
• 2 tbsp chopped fresh dill
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook for 5-7 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the onion and cook until softened. Add the garlic and cook for another minute until fragrant.
4. Pour in the chicken broth and bring to a simmer, scraping up any browned bits from the bottom of the skillet.
5. Stir in the heavy cream, dill, and lemon juice. Return the chicken to the skillet and simmer for another 2-3 minutes, or until the sauce has thickened slightly.

4. Shrimp Scampi with Zucchini Noodles

A lighter and healthier take on a classic Italian dish. The zucchini noodles are a great low-carb alternative to pasta, and the shrimp provides a generous amount of protein.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 4 cloves garlic, minced
• 1/4 cup dry white wine or chicken broth
• 2 tbsp butter or olive oil
• 2 tbsp chopped fresh parsley
• Juice of 1 lemon
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt the butter or heat the olive oil over medium heat. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
2. Add the shrimp to the skillet and cook for 2-3 minutes, or until pink and cooked through.
3. Pour in the white wine or chicken broth and bring to a simmer.
4. Add the zucchini noodles to the skillet and toss to combine with the shrimp and sauce. Cook for 2-3 minutes, or until the zucchini noodles are tender.
5. Stir in the parsley and lemon juice. Season with salt and pepper to taste.

Hearty and Healthy Bowls

5. Greek Turkey and Rice Bowls

These flavorful and satisfying bowls are a complete meal in one. The combination of seasoned ground turkey, fluffy rice, and fresh Greek-inspired toppings is a winner.

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp cumin
• Salt and pepper to taste
• 2 cups cooked brown or white rice
• For the toppings: chopped cucumber, cherry tomatoes, crumbled feta cheese, Kalamata olives, and a dollop of tzatziki sauce

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Add the ground turkey and cook until browned, breaking it up with a spoon. Drain off any excess fat.
3. Stir in the garlic, oregano, cumin, salt, and pepper. Cook for another minute until fragrant.
4. To assemble the bowls, divide the cooked rice among four bowls. Top with the ground turkey mixture and your desired toppings.

6. Blackened Salmon Bowls with Spring Greens and Avocado

These vibrant and flavorful bowls are a feast for the eyes and the palate. The spicy blackened salmon is perfectly balanced by the creamy avocado and fresh spring greens.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 tbsp blackened seasoning
• 1 tbsp olive oil
• 4 cups spring greens
• 1 avocado, sliced
• 1/2 cup cooked quinoa
• For the dressing: 2 tbsp olive oil, 1 tbsp lime juice, salt, and pepper

Instructions:

1. Rub the salmon fillets with the blackened seasoning.
2. In a skillet, heat the olive oil over medium-high heat. Add the salmon and cook for 4-5 minutes per side, or until cooked through and blackened.
3. To assemble the bowls, divide the spring greens and cooked quinoa among two bowls. Top with the blackened salmon and sliced avocado.
4. In a small bowl, whisk together the dressing ingredients. Drizzle the dressing over the bowls before serving.

Pasta and Noodles

7. Lemon and Asparagus Pasta with Grilled Chicken

A light and refreshing pasta dish that’s perfect for a spring evening. The grilled chicken adds a satisfying dose of protein.

Ingredients:

• 8 oz whole-wheat pasta
• 2 boneless, skinless chicken breasts, grilled and sliced
• 1 bunch asparagus, trimmed and chopped
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice and zest of 1 lemon
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain, reserving 1/2 cup of the pasta water.
2. While the pasta is cooking, blanch the asparagus in a pot of boiling water for 2-3 minutes. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the garlic and cook for 1 minute until fragrant.
4. Add the cooked pasta, grilled chicken, blanched asparagus, and reserved pasta water to the skillet. Toss to combine.
5. Stir in the Parmesan cheese, lemon juice, and lemon zest. Season with salt and pepper to taste.

8. Spring Pea and Prosciutto Pasta

A simple yet elegant pasta dish that comes together in minutes. The combination of sweet peas, salty prosciutto, and creamy mascarpone is a true delight.

Ingredients:

• 8 oz pasta (such as orecchiette or penne)
• 1 cup fresh or frozen peas
• 4 oz prosciutto, chopped
• 1/2 cup mascarpone cheese
• 1/4 cup grated Parmesan cheese
• 2 tbsp chopped fresh mint
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Add the peas to the pasta water during the last 2-3 minutes of cooking. Drain, reserving 1/2 cup of the pasta water.
2. In a large bowl, combine the hot pasta and peas with the prosciutto, mascarpone cheese, and Parmesan cheese. Stir until the mascarpone has melted and created a creamy sauce. Add a splash of the reserved pasta water if the sauce is too thick.
3. Stir in the fresh mint and season with salt and pepper to taste.

From the Grill

9. Grilled Lamb Chops with Mint Chimichurri

These flavorful and tender lamb chops are a true spring delicacy. The mint chimichurri adds a burst of fresh, vibrant flavor.

Ingredients:

• 8 lamb chops
• 2 tbsp olive oil
• Salt and pepper to taste
• For the mint chimichurri: 1 cup fresh mint leaves, 1/2 cup fresh parsley, 1/4 cup olive oil, 2 tbsp red wine vinegar, 2 cloves garlic, red pepper flakes to taste

Instructions:

1. Preheat your grill to medium-high heat. Rub the lamb chops with olive oil, salt, and pepper.
2. Grill the lamb chops for 3-4 minutes per side for medium-rare, or until cooked to your desired doneness.
3. While the lamb is grilling, prepare the mint chimichurri. In a food processor, combine all the chimichurri ingredients and pulse until finely chopped.
4. Serve the grilled lamb chops with the mint chimichurri spooned over the top.

10. Lemon and Herb Grilled Chicken Skewers

These flavorful and juicy chicken skewers are perfect for a light and healthy spring dinner. They can be served on their own or with a side of quinoa or a fresh green salad.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1/4 cup olive oil
• Juice and zest of 1 lemon
• 2 tbsp chopped fresh herbs (such as rosemary, thyme, and oregano)
• 2 cloves garlic, minced
• Salt and pepper to taste
• Wooden or metal skewers

Instructions:

1. In a large bowl, combine the olive oil, lemon juice, lemon zest, fresh herbs, garlic, salt, and pepper. Add the chicken cubes 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. Preheat your grill to medium-high heat. Thread the marinated chicken onto the skewers.
4. Grill the chicken skewers for 8-10 minutes, turning occasionally, or until the chicken is cooked through.

11. Pork Chops with Strawberry-Balsamic Glaze

A surprising and delicious combination of savory pork and sweet strawberries. This is a sophisticated yet easy-to-make dinner that’s perfect for a special spring evening.

Ingredients:

• 4 boneless pork chops
• 1 tbsp olive oil
• Salt and pepper to taste
• For the glaze: 1 cup sliced strawberries, 1/4 cup balsamic vinegar, 2 tbsp honey or maple syrup

Instructions:

1. Season the pork chops with salt and pepper.
2. In a large skillet, heat the olive oil over medium-high heat. Add the pork chops and cook for 4-5 minutes per side, or until cooked through. Remove the pork chops from the skillet and set aside.
3. In the same skillet, add the sliced strawberries, balsamic vinegar, and honey. Bring to a simmer and cook for 5-7 minutes, or until the strawberries have broken down and the glaze has thickened.
4. Return the pork chops to the skillet and spoon the glaze over the top.

12. Spring Vegetable Curry with Chickpeas

A fragrant and flavorful curry that’s packed with plant-based protein and fresh spring vegetables. This is a comforting and satisfying meal that’s perfect for a cool spring evening.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 2 tbsp curry powder
• 1 can (13.5 oz) coconut milk
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup chopped cauliflower florets
• 1 cup chopped sweet potatoes
• 1 cup chopped spinach
• Cooked rice or quinoa for serving

Instructions:

1. In a large pot or Dutch oven, heat the coconut oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and ginger and cook for another minute until fragrant.
3. Stir in the curry powder and cook for another minute.
4. Pour in the coconut milk and bring to a simmer.
5. Add the chickpeas, cauliflower, and sweet potatoes. Cover and simmer for 15-20 minutes, or until the vegetables are tender.
6. Stir in the spinach and cook for another 2-3 minutes, or until wilted.
7. Serve the curry over a bed of rice or quinoa.

13. Turkey Meatballs with Zucchini Noodles

A lighter and healthier alternative to traditional spaghetti and meatballs. The zucchini noodles are a great low-carb option, and the turkey meatballs are packed with protein.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 2 cloves garlic, minced
• 2 tbsp chopped fresh parsley
• Salt and pepper to taste
• 4 medium zucchini, spiralized
• Your favorite marinara sauce

Instructions:

1. In a large bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, parsley, salt, and pepper.
2. Form the mixture into meatballs.
3. In a large skillet, brown the meatballs on all sides. Add the marinara sauce, cover, and simmer for 15-20 minutes, or until the meatballs are cooked through.
4. Serve the meatballs and sauce over a bed of zucchini noodles.

14. Seared Scallops with Pea Puree

An elegant and impressive dinner that’s surprisingly easy to make. The sweet pea puree is a perfect complement to the rich and buttery scallops.

Ingredients:

• 1 lb large sea scallops, patted dry
• 1 tbsp butter or olive oil
• Salt and pepper to taste
• For the pea puree: 1 cup fresh or frozen peas, 2 tbsp fresh mint, 2 tbsp plain Greek yogurt, a squeeze of lemon juice

Instructions:

1. To make the pea puree, blanch the peas in a pot of boiling water for 2-3 minutes. Drain and transfer to a food processor. Add the mint, Greek yogurt, and lemon juice. Blend until smooth.
2. Season the scallops with salt and pepper.
3. In a large skillet, melt the butter or heat the olive oil over medium-high heat. Add the scallops and cook for 1-2 minutes per side, or until golden brown and cooked through.
4. Serve the seared scallops over a bed of the pea puree.

15. Stuffed Bell Peppers with Quinoa and Black Beans

These colorful and flavorful stuffed bell peppers are a complete and satisfying vegetarian meal. They are packed with protein, fiber, and a variety of delicious seasonings.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/2 cup shredded cheddar or Monterey Jack cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine the cooked quinoa, black beans, corn, onion, garlic, cumin, and chili powder.
3. Spoon the mixture into the bell pepper halves.
4. Place the stuffed peppers in a baking dish and top with the shredded cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

16. Chicken and Asparagus Stir-Fry

A quick and easy stir-fry that’s perfect for a busy weeknight. The combination of tender chicken, crisp asparagus, and a savory sauce is a winner.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 bunch asparagus, trimmed and chopped
• 1 tbsp olive oil
• For the sauce: 1/4 cup soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 clove garlic (minced), 1 tsp ginger (grated)
• Cooked rice or noodles for serving

Instructions:

1. In a large skillet or wok, heat the olive oil over medium-high heat. Add the chicken and cook until browned and cooked through.
2. Add the asparagus to the skillet and stir-fry for 3-4 minutes, or until tender-crisp.
3. In a small bowl, whisk together the sauce ingredients. Pour the sauce over the chicken and asparagus and toss to coat.
4. Serve the stir-fry over a bed of rice or noodles.

17. Baked Cod with Roasted Radishes and Greens

This simple and healthy baked cod is a perfect light dinner. The roasted radishes become surprisingly sweet and tender, and they pair beautifully with the flaky cod and fresh greens.

Ingredients:

• 2 (6 oz) cod fillets
• 1 bunch radishes, trimmed and halved
• 4 cups mixed greens
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the radishes with 1 tbsp of olive oil, salt, and pepper. Roast for 15-20 minutes, or until tender.
2. Place the cod fillets on the same baking sheet. Drizzle with the remaining olive oil and season with salt and pepper.
3. Bake for another 10-12 minutes, or until the cod is cooked through.
4. Serve the baked cod and roasted radishes over a bed of mixed greens, with a squeeze of fresh lemon juice.

18. Sausage and White Bean Skillet

A hearty and flavorful one-pan meal that’s perfect for a cozy spring evening. The combination of savory sausage, creamy white beans, and fresh herbs is a true comfort food.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes, undrained
• 1/2 cup chicken broth
• 1 tsp dried oregano
• 2 tbsp chopped fresh parsley

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the sausage and cook until browned, breaking it up with a spoon.
2. Add the onion and cook until softened. Stir in the garlic and cook for another minute until fragrant.
3. Add the cannellini beans, diced tomatoes, chicken broth, and oregano. Bring to a simmer and cook for 10-15 minutes, or until the sauce has thickened slightly.
4. Stir in the fresh parsley before serving.

19. Spinach and Ricotta Stuffed Shells

A classic Italian-American dish that’s both comforting and elegant. The creamy spinach and ricotta filling is a perfect complement to the tender pasta shells and rich marinara sauce.

Ingredients:

• 12 jumbo pasta shells
• 15 oz ricotta cheese
• 1 cup chopped spinach, thawed and squeezed dry
• 1/2 cup grated Parmesan cheese
• 1 egg, beaten
• Salt and pepper to taste
• 2 cups marinara sauce
• 1 cup shredded mozzarella cheese

Instructions:

1. Cook the pasta shells according to package directions. Drain and set aside.
2. Preheat your oven to 375°F (190°C).
3. In a bowl, combine the ricotta cheese, spinach, Parmesan cheese, egg, salt, and pepper.
4. Spread a thin layer of marinara sauce in the bottom of a baking dish.
5. Stuff each pasta shell with the ricotta mixture and arrange them in the baking dish.
6. Top with the remaining marinara sauce and the shredded mozzarella cheese.
7. Bake for 20-25 minutes, or until the cheese is melted and bubbly.

20. Grilled Steak with Arugula and Parmesan

A simple yet sophisticated dinner that’s perfect for a warm spring evening. The peppery arugula and salty Parmesan are a perfect complement to the rich and savory steak.

Ingredients:

• 1 lb steak (such as sirloin or flank steak)
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 cups arugula
• 1/4 cup shaved Parmesan cheese
• Your favorite vinaigrette dressing

Instructions:

1. Preheat your grill to medium-high heat. Rub the steak with olive oil, salt, and pepper.
2. Grill the steak for 4-6 minutes per side for medium-rare, or until cooked to your desired doneness.
3. Let the steak rest for a few minutes before slicing it against the grain.
4. Serve the sliced steak over a bed of arugula, topped with shaved Parmesan cheese and a drizzle of your favorite vinaigrette.

21. Lentil Shepherd’s Pie with Sweet Potato Topping

A hearty and comforting vegetarian shepherd’s pie that’s perfect for a cool spring evening. The lentil filling is rich and savory, and the sweet potato topping is a delicious and healthy alternative to traditional mashed potatoes.

Ingredients:

• For the filling: 1 tbsp 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 tsp dried thyme
• For the topping: 2 large sweet potatoes (peeled and cubed), 1/4 cup milk or almond milk, 2 tbsp butter or vegan butter, salt and pepper to taste

Instructions:

1. To make the filling, heat the olive oil in a large pot or Dutch oven 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. Stir in the lentils, vegetable broth, and thyme. Bring to a simmer, then reduce the heat and let it cook for 30-40 minutes, or until the lentils are tender and the liquid has been absorbed.
4. While the filling is cooking, make the topping. Boil the sweet potatoes in a pot of water until tender. Drain and mash with the milk, butter, salt, and pepper.
5. Preheat your oven to 375°F (190°C). Spread the lentil filling in the bottom of a baking dish. Top with the mashed sweet potatoes.
6. Bake for 20-25 minutes, or until the topping is lightly browned and the filling is bubbly.