25 Healthy High-Protein Italian Dinners

Wholesome • Satisfying • Protein-Packed

Italian food isn’t just pasta and pizza — traditional Italian cooking includes lean meats, seafood, beans, eggs, and fresh vegetables. These recipes keep the comforting flavors you love while adding more protein and balanced nutrition.

Each recipe is designed to be:

• high-protein
• family-friendly
• easy to cook on a weeknight
• true to authentic Italian flavors

Let’s dig in.

---

1. Chicken Piccata with Lemon & Capers

Protein: ~36g per serving
Servings: 4

Ingredients

• 4 thin chicken breasts
• 2 tbsp olive oil
• 2 tbsp butter
• ½ cup chicken broth
• ¼ cup fresh lemon juice
• 2 tbsp capers, drained
• ¼ cup whole-wheat flour (for dredging)
• Salt & pepper
• Fresh parsley

Instructions

1. Season chicken with salt and pepper, lightly dredge in flour.
2. Heat olive oil and butter in a skillet over medium heat.
3. Cook chicken 4–5 minutes per side, remove from pan.
4. Add broth, lemon juice, and capers — simmer 3 minutes.
5. Return chicken to pan and spoon sauce over top.
6. Garnish with parsley and serve.

Serve with: sautéed spinach or zucchini noodles.

---

2. High-Protein Turkey Bolognese

Protein: ~40g per serving
Servings: 5–6

Ingredients

• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 (28 oz) can crushed tomatoes
• ½ cup chicken broth
• 1 tsp dried oregano
• 1 tsp basil
• Salt & pepper

Instructions

1. Heat oil in a large pot and sauté onion, carrot, and garlic.
2. Add turkey and cook until browned.
3. Stir in tomato paste and crushed tomatoes.
4. Add broth and seasonings.
5. Simmer uncovered 25–30 minutes.

Serve over: chickpea pasta or spaghetti squash.

---

3. Tuscan White Bean & Chicken Stew

Protein: ~32g per serving
Servings: 4

Ingredients

• 1 lb chicken breast, cubed
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can cannellini beans, rinsed
• 1 cup cherry tomatoes, halved
• 2 cups low-sodium chicken broth
• 2 cups chopped kale
• 1 tsp rosemary
• Salt & pepper

Instructions

1. Sauté chicken until lightly browned — remove from pan.
2. Sauté onion and garlic in the same pot.
3. Add beans, tomatoes, broth, and rosemary.
4. Return chicken and simmer 20 minutes.
5. Stir in kale until wilted.

Hearty and rustic — classic Tuscan comfort food.

---

4. Baked Lemon Herb Salmon with Roasted Tomatoes

Protein: ~34g per serving
Servings: 4

Ingredients

• 4 salmon fillets
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cups cherry tomatoes
• 1 tsp oregano
• 1 tsp thyme
• Salt & pepper

Instructions

1. Preheat oven to 400°F (205°C).
2. Place salmon and tomatoes on a baking sheet.
3. Drizzle with olive oil and lemon juice.
4. Season with herbs, salt, and pepper.
5. Bake 15–18 minutes.

Pairs beautifully with grilled asparagus.

---

5. Healthy Chicken Parmigiana (Lightened Up)

Protein: ~42g per serving
Servings: 4

Ingredients

• 4 chicken breasts
• 1 cup whole-wheat breadcrumbs
• ½ cup grated Parmesan
• 1 egg, beaten
• 1½ cups marinara sauce
• 1 cup part-skim mozzarella
• 1 tbsp olive oil
• Salt & pepper

Instructions

1. Preheat oven to 375°F (190°C).
2. Dip chicken in egg, then breadcrumb-Parmesan mix.
3. Pan sear chicken in olive oil 3 minutes per side.
4. Transfer to baking dish and top with marinara.
5. Sprinkle with mozzarella.
6. Bake 20–25 minutes.

Serve with roasted zucchini or a side salad.

---

6. Italian Turkey Meatballs with Zoodles

Protein: ~38g per serving
Servings: 4

Ingredients

• 1 lb lean ground turkey
• 1 egg
• ¼ cup Parmesan
• ¼ cup breadcrumbs
• 2 cloves garlic, minced
• 1 tsp oregano
• 2 cups marinara
• 4 zucchinis, spiralized

Instructions

1. Mix turkey, egg, Parmesan, breadcrumbs, and spices.
2. Roll into meatballs.
3. Bake at 400°F for 18–20 minutes.
4. Heat marinara in a pan and add meatballs.
5. Lightly sauté zucchini noodles and serve with sauce.

Light — but incredibly satisfying.

---

7. Shrimp Scampi with White Beans

Protein: ~35g per serving
Servings: 4

Ingredients

• 1 lb shrimp, peeled
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 can cannellini beans, rinsed
• Juice of 1 lemon
• ½ cup chicken broth
• ¼ cup parsley
• ¼ tsp chili flakes
• Salt & pepper

Instructions

1. Sauté garlic in olive oil over medium heat.
2. Add shrimp and cook 2–3 minutes.
3. Stir in beans, broth, lemon juice, and chili flakes.
4. Simmer 3–4 minutes.
5. Garnish with parsley.

Serve with sautéed spinach or whole-grain farro.

---

8. High-Protein Chicken Alfredo Spaghetti Squash

Protein: ~40g per serving
Servings: 4

Ingredients

• 2 cooked spaghetti squash halves
• 1 lb grilled chicken, sliced
• 1 cup Greek yogurt
• ½ cup Parmesan
• 2 cloves garlic, minced
• ½ cup chicken broth
• Salt & pepper

Instructions

1. Shred cooked spaghetti squash into strands.
2. Heat broth and garlic in a pan.
3. Stir in Greek yogurt and Parmesan (do not boil).
4. Add chicken and squash strands.
5. Toss and serve.

Creamy — without heavy cream.

---

9. Steak Pizzaiola

Protein: ~45g per serving
Servings: 4

Ingredients

• 1½ lb lean sirloin steak
• 1 tbsp olive oil
• 1 onion, sliced
• 2 cloves garlic
• 2 cups crushed tomatoes
• 1 tsp oregano
• ½ tsp red pepper flakes
• Salt & pepper

Instructions

1. Sear steak 3–4 minutes per side — remove and set aside.
2. Sauté onion and garlic in same pan.
3. Add tomatoes and seasonings.
4. Return steak and simmer 10 minutes.

Serve with roasted broccoli or green beans.

---

10. Italian Tuna & Chickpea Protein Bowl

Protein: ~32g per serving
Servings: 3–4

Ingredients

• 2 cans tuna in water, drained
• 1 can chickpeas, rinsed
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp oregano
• Salt & pepper

Instructions

1. Combine tuna, chickpeas, and tomatoes in a bowl.
2. Whisk olive oil, lemon, oregano, salt, and pepper.
3. Toss and serve chilled or room temperature.

Mediterranean-style — simple and filling.

11. Chicken Cacciatore (Healthy Version)

Protein: ~36g per serving
Servings: 4

Ingredients

• 1½ lb chicken breast or thighs, sliced
• 1 tbsp olive oil
• 1 onion, sliced
• 1 red bell pepper, sliced
• 1 cup mushrooms, sliced
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• ½ cup chicken broth
• 1 tsp oregano
• 1 tsp basil
• Salt & pepper

Instructions

1. Heat olive oil in a large skillet and brown chicken on both sides.
2. Remove chicken and set aside.
3. In the same pan, sauté onion, bell pepper, mushrooms, and garlic.
4. Add tomatoes, broth, oregano, and basil.
5. Return chicken to pan and simmer 25–30 minutes.
6. Season to taste and serve.

Serve with cauliflower mash or polenta.

---

12. Italian Herb Grilled Chicken & Veggie Plate

Protein: ~38g per serving
Servings: 4

Ingredients

• 4 chicken breasts
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tsp rosemary
• 1 tsp thyme
• Zucchini, bell peppers, or asparagus for grilling
• Salt & pepper

Instructions

1. Whisk olive oil, lemon juice, garlic, and herbs.
2. Marinate chicken 20–30 minutes.
3. Grill chicken 6–7 minutes per side.
4. Grill vegetables until tender.
5. Slice and serve together.

Simple, clean, and protein-packed.

---

13. High-Protein Eggplant & Turkey Lasagna (No Pasta)

Protein: ~34g per serving
Servings: 6

Ingredients

• 1 lb lean ground turkey
• 2 eggplants, sliced lengthwise
• 2 cups marinara sauce
• 1 cup part-skim ricotta
• 1 cup part-skim mozzarella
• ¼ cup Parmesan
• 2 cloves garlic
• 1 tsp oregano
• Salt & pepper

Instructions

1. Lightly salt eggplant slices and let sit 10 minutes, then pat dry.
2. Bake slices at 375°F (190°C) for 10–12 minutes.
3. Brown turkey with garlic and oregano.
4. Stir in marinara and simmer 5 minutes.
5. Layer in baking dish:
   • eggplant
   • turkey sauce
   • ricotta
6. Repeat layers and top with mozzarella + Parmesan.
7. Bake 25–30 minutes.

Slice and rest 10 minutes before serving.

---

14. Italian Sausage & White Bean Skillet

Protein: ~40g per serving
Servings: 4

Ingredients

• 1 lb Italian turkey sausage, sliced or crumbled
• 1 onion, diced
• 2 cloves garlic
• 1 can cannellini beans, rinsed
• 1 cup cherry tomatoes
• 2 cups spinach
• 1 tsp fennel seed (optional)
• Salt & pepper

Instructions

1. Brown sausage in a skillet and remove.
2. Sauté onion and garlic in same pan.
3. Add beans and tomatoes.
4. Return sausage and simmer 5 minutes.
5. Stir in spinach until wilted.

Rustic, filling, and great for meal prep.

---

15. Tuscan Garlic Shrimp with Spinach

Protein: ~34g per serving
Servings: 4

Ingredients

• 1 lb shrimp, peeled
• 1 tbsp olive oil
• 3 cloves garlic
• ½ cup chicken broth
• ½ cup plain Greek yogurt
• ¼ cup Parmesan
• 2 cups spinach
• 1 tsp Italian seasoning
• Salt & pepper

Instructions

1. Sauté garlic in olive oil.
2. Add shrimp and cook 2–3 minutes.
3. Remove shrimp and set aside.
4. Add broth and Italian seasoning.
5. Stir in yogurt and Parmesan (do not boil).
6. Add spinach and shrimp back to pan.

Serve over zucchini noodles or farro.

---

16. High-Protein Chicken Pesto Zucchini Pasta

Protein: ~38g per serving
Servings: 4

Ingredients

• 1 lb grilled chicken, sliced
• 4 zucchinis, spiralized
• ¼ cup basil pesto
• 2 tbsp Parmesan
• 1 tbsp olive oil
• Salt & pepper

Instructions

1. Heat olive oil in skillet.
2. Lightly sauté zucchini noodles (2–3 minutes).
3. Add chicken and pesto.
4. Toss gently and sprinkle Parmesan.

Fresh, light, and low-carb.

---

17. Italian Lemon Garlic Cod with White Beans

Protein: ~33g per serving
Servings: 4

Ingredients

• 4 cod fillets
• 1 can cannellini beans, rinsed
• 1 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic
• ½ cup chicken broth
• 1 tsp parsley
• Salt & pepper

Instructions

1. Season cod with salt and pepper.
2. Sear 2–3 minutes per side and remove.
3. Add garlic, broth, beans, and lemon juice to pan.
4. Simmer 3–4 minutes.
5. Return cod and spoon sauce over top.

Bright, tender, and protein-rich.

---

18. Chicken Marsala (Lightened Version)

Protein: ~37g per serving
Servings: 4

Ingredients

• 4 chicken breasts
• 1 tbsp olive oil
• 2 cups mushrooms, sliced
• ¾ cup low-sodium chicken broth
• ½ cup Marsala wine (or extra broth)
• 1 tsp thyme
• Salt & pepper

Instructions

1. Sear chicken 4–5 minutes per side — remove.
2. Sauté mushrooms in same pan.
3. Add broth, Marsala, and thyme.
4. Simmer 5–6 minutes.
5. Return chicken to pan.

Serve with green beans or mashed cauliflower.

---

19. Italian Chicken & Lentil Protein Bowl

Protein: ~32g per serving
Servings: 4

Ingredients

• 1 lb grilled chicken, sliced
• 2 cups cooked lentils
• 1 cup cherry tomatoes
• ½ red onion, sliced
• 2 tbsp olive oil
• 1 tsp oregano
• Juice of 1 lemon
• Salt & pepper

Instructions

1. Add lentils, tomatoes, and onion to a bowl.
2. Top with chicken.
3. Whisk olive oil, lemon juice, and oregano.
4. Drizzle over top.

Hearty, budget-friendly, and high-fiber.

---

20. Baked Italian Stuffed Peppers with Ground Turkey

Protein: ~35g per serving
Servings: 4

Ingredients

• 1 lb lean ground turkey
• 1 cup cooked quinoa or brown rice
• 1 onion, diced
• 1 cup marinara sauce
• 4 bell peppers, halved
• ½ cup mozzarella
• ¼ cup Parmesan
• 1 tsp basil
• Salt & pepper

Instructions

1. Sauté onion and turkey until browned.
2. Stir in marinara, basil, and quinoa.
3. Stuff mixture into peppers.
4. Top with mozzarella and Parmesan.
5. Bake at 375°F (190°C) for 25–30 minutes.

Great for meal prep nights.

---

21. High-Protein Italian Chicken & Barley Soup

Protein: ~30g per serving
Servings: 6

Ingredients

• 1 lb chicken breast, diced
• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, sliced
• 2 stalks celery, sliced
• 1 cup pearl barley
• 6 cups chicken broth
• 1 tsp rosemary
• 1 tsp thyme
• Salt & pepper

Instructions

1. Sauté chicken until lightly browned.
2. Add vegetables and cook 3–4 minutes.
3. Stir in barley, broth, and herbs.
4. Simmer 35–40 minutes.

Comforting and very filling.

---

22. Italian Zucchini & Ricotta Chicken Bake

Protein: ~34g per serving
Servings: 4

Ingredients

• 4 chicken breasts
• 2 zucchinis, sliced
• 1 cup part-skim ricotta
• ½ cup mozzarella
• ¼ cup Parmesan
• 1 tsp Italian seasoning
• Salt & pepper

Instructions

1. Layer chicken in baking dish.
2. Top with zucchini slices.
3. Spread ricotta over top.
4. Sprinkle mozzarella, Parmesan, and seasoning.
5. Bake at 375°F (190°C) for 30–35 minutes.

Creamy — but still macro-friendly.

---

23. Tomato Basil Chicken & Farro Skillet

Protein: ~35g per serving
Servings: 4

Ingredients

• 1 lb chicken breast, cubed
• 1 tbsp olive oil
• 2 cups cooked farro
• 2 cups cherry tomatoes
• 2 cloves garlic
• 1 tsp basil
• ½ cup chicken broth
• Salt & pepper

Instructions

1. Brown chicken in skillet.
2. Add garlic and tomatoes.
3. Stir in farro, broth, and basil.
4. Simmer 5–6 minutes.

Balanced, hearty, and high-protein.

---

24. Italian Baked Cod with Tomato & Olive Topping

Protein: ~32g per serving
Servings: 4

Ingredients

• 4 cod fillets
• 1 tbsp olive oil
• 1 cup diced tomatoes
• ¼ cup sliced olives
• 2 cloves garlic
• 1 tsp oregano
• Salt & pepper

Instructions

1. Place cod in baking dish.
2. Mix tomatoes, olives, garlic, and oregano.
3. Spoon over fish.
4. Bake at 400°F (205°C) for 15–18 minutes.

Mediterranean-style perfection.

---

25. Protein-Packed Italian Chicken & Bean Bake

Protein: ~38g per serving
Servings: 4

Ingredients

• 1 lb chicken thighs or breasts
• 1 can cannellini beans, rinsed
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• 1 tsp rosemary
• 1 tsp thyme
• Salt & pepper

Instructions

1. Add chicken and beans to baking dish.
2. Drizzle with olive oil and herbs.
3. Scatter tomatoes over top.
4. Bake at 375°F (190°C) for 30–35 minutes.

Simple ingredients — big flavor.