30 Healthy Dinner Ideas With 25-35G Protein

ByNick Garcia
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Ending your day with a high-protein dinner can help with muscle repair and growth overnight, and it can also help you feel more satiated, reducing the chances of late-night snacking. This article provides 30 delicious and healthy dinner recipes, each packed with 25-35 grams of protein to help you meet your daily protein goals.

1. Sheet Pan Chicken Bacon Ranch

A simple and flavorful one-pan meal that is perfect for a busy weeknight.

  • Protein: 35g
  • Ingredients:
    • 1 lb chicken breast, cut into 1-inch cubes
    • 4 slices of bacon, chopped
    • 1 cup broccoli florets
    • 1 cup chopped bell peppers
    • 2 tbsp ranch seasoning
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a large sheet pan, toss the chicken, bacon, broccoli, and bell peppers with the ranch seasoning.
  3. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. Easy Crock Pot Pork Roast With Potatoes and Carrots

A classic comfort food meal that is made easy in the slow cooker.

  • Protein: 30g
  • Ingredients:
  • 2 lb pork roast
  • 1 lb baby potatoes, halved
  • 1 lb carrots, chopped
  • 1 onion, chopped
  • 1 cup beef broth
  • Instructions:
  1. Place the pork roast in the bottom of a slow cooker.
  2. Add the potatoes, carrots, and onion.
  3. Pour the beef broth over everything.
  4. Cook on low for 6-8 hours, or on high for 3-4 hours.

3. Easy Ham And Bean Soup

A hearty and flavorful soup that is perfect for a cold day.

  • Protein: 25g
  • Ingredients:
  • 1 lb navy beans, soaked overnight
  • 1 ham bone or 2 cups chopped ham
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 cups chicken broth
  • Instructions:
  1. In a large pot, combine all ingredients.
  2. Bring to a boil, then reduce heat and simmer for 2-3 hours, or until the beans are tender.

4. Crockpot Chicken Fajitas Burrito Bowl

A deconstructed burrito bowl that is made easy in the slow cooker.

  • Protein: 34g
  • Ingredients:
  • 1 lb chicken breast
  • 1 onion, sliced
  • 2 bell peppers, sliced
  • 1 packet of fajita seasoning
  • Serve with rice, beans, and your favorite toppings.
  • Instructions:
  1. Place the chicken, onion, and bell peppers in a slow cooker.
  2. Sprinkle with fajita seasoning.
  3. Cook on low for 4-6 hours, or on high for 2-3 hours.
  4. Shred the chicken and serve.

5. Philly Cheesesteak Stuffed Peppers

A low-carb and high-protein twist on the classic Philly cheesesteak.

  • Protein: 30g
  • Ingredients:
  • 2 bell peppers, halved and seeded
  • 6 oz thinly sliced steak
  • 1/2 onion, sliced
  • 1/2 cup sliced mushrooms
  • 2 slices provolone cheese
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a skillet, cook the steak, onion, and mushrooms until the steak is browned and the vegetables are tender.
  3. Fill the pepper halves with the steak mixture and top with provolone cheese.
  4. Bake for 15-20 minutes, or until the peppers are tender and the cheese is melted.

6. Air Fryer Fish Taco Bowls

A quick and easy dinner that is full of flavor and protein.

  • Protein: 30g
  • Ingredients:
  • 4 oz cod fillet
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 cup shredded cabbage
  • 1/4 cup salsa
  • 1/4 avocado, sliced
  • Instructions:
  1. Season the cod with chili powder and cumin.
  2. Air fry at 400°F (200°C) for 10-12 minutes, or until cooked through.
  3. Flake the cod and serve over a bed of shredded cabbage with salsa and avocado.

7. Grilled Chicken Caprese

A simple and elegant dinner that is perfect for a summer evening.

  • Protein: 35g
  • Ingredients:
  • 4 oz grilled chicken breast
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh mozzarella balls
  • 2 tbsp balsamic glaze
  • Fresh basil leaves
  • Instructions:
  1. Combine the chicken, tomatoes, and mozzarella in a bowl.
  2. Drizzle with balsamic glaze and top with fresh basil.

8. Steak with Beans and Rice

A hearty and satisfying dinner that will keep you full all evening.

  • Protein: 35g
  • Ingredients:
  • 4 oz grilled steak, sliced
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup brown rice, cooked
  • Salsa and cilantro for garnish
  • Instructions:
  1. Combine the steak, beans, and rice in a bowl.
  2. Garnish with salsa and cilantro.

9. Baked Ziti Casserole

A classic comfort food made healthier with whole-wheat pasta and lean ground turkey.

  • Protein: 30g
  • Ingredients:
  • 2 oz whole-wheat ziti, cooked
  • 2 oz ground turkey, cooked
  • 1/4 cup ricotta cheese
  • 1/4 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese
  • Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a small baking dish, combine the ziti, turkey, ricotta, and marinara sauce.
  3. Top with mozzarella cheese and bake for 15-20 minutes, or until bubbly.

10. Big-Batch Turkey Barley Soup

A hearty and flavorful soup that is perfect for meal prep.

  • Protein: 25g
  • Ingredients:
  • 1 lb ground turkey
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup pearl barley
  • 8 cups chicken broth
  • Instructions:
  1. In a large pot, brown the ground turkey.
  2. Add the onion, carrots, and celery and cook until tender.
  3. Add the barley and chicken broth.
  4. Bring to a boil, then reduce heat and simmer for 1 hour, or until the barley is tender.

11. Peanut Chickpea Protein Bowls

A vegetarian dinner option that is packed with protein and flavor.

  • Protein: 25g
  • Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/4 cup peanut sauce
  • 1/4 cup shredded carrots
  • 1/4 cup chopped peanuts
  • Instructions:
  1. Combine all ingredients in a bowl and toss to combine.

12. Cottage Cheese Baked Ziti

A lighter version of the classic baked ziti that is still packed with protein.

  • Protein: 30g
  • Ingredients:
  • 2 oz whole-wheat ziti, cooked
  • 1/2 cup cottage cheese
  • 1/4 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese
  • Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a small baking dish, combine the ziti, cottage cheese, and marinara sauce.
  3. Top with mozzarella cheese and bake for 15-20 minutes, or until bubbly.

13. High-Protein Marry Me Chicken

A creamy and delicious chicken dish that is sure to impress.

  • Protein: 35g
  • Ingredients:
  • 4 oz chicken breast, pounded thin
  • 1 tbsp olive oil
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup heavy cream
  • 1/4 cup chicken broth
  • 1 tbsp chopped fresh basil
  • Instructions:
  1. In a skillet, cook the chicken in olive oil until golden brown and cooked through.
  2. Remove the chicken from the skillet.
  3. Add the sun-dried tomatoes, heavy cream, and chicken broth to the skillet.
  4. Bring to a simmer and cook until the sauce has thickened.
  5. Stir in the basil and return the chicken to the skillet.

14. White Bean & Smoked Sausage Skillet

A quick and easy one-pan meal that is perfect for a busy weeknight.

  • Protein: 25g
  • Ingredients:
  • 4 oz smoked sausage, sliced
  • 1 (15 oz) can of cannellini beans, rinsed and drained
  • 1 cup chopped spinach
  • 1/2 cup chicken broth
  • Instructions:
  1. In a skillet, cook the sausage until browned.
  2. Add the beans, spinach, and chicken broth.
  3. Cook until the spinach is wilted and the sauce has thickened.

15. Sweet & Sour Tofu

A vegetarian take on the classic Chinese-American dish.

  • Protein: 25g
  • Ingredients:
  • 1 (14 oz) block of extra-firm tofu, pressed and cubed
  • 1 tbsp cornstarch
  • 1 tbsp olive oil
  • 1/2 cup pineapple chunks
  • 1/2 cup chopped bell peppers
  • 1/4 cup sweet and sour sauce
  • Instructions:
  1. Toss the tofu with cornstarch.
  2. In a skillet, cook the tofu in olive oil until golden brown.
  3. Add the pineapple, bell peppers, and sweet and sour sauce.
  4. Cook until the sauce has thickened and the vegetables are tender.

16. Mexican chicken stew with quinoa & beans

A hearty and flavorful stew that is perfect for a cold day.

  • Protein: 30g
  • Ingredients:
  • 1 lb chicken breast, cut into 1-inch cubes
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 (15 oz) can of black beans, rinsed and drained
  • 1 cup cooked quinoa
  • 4 cups chicken broth
  • 1 tbsp chili powder
  • Instructions:
  1. In a large pot, cook the chicken, onion, and garlic until the chicken is browned.
  2. Add the beans, quinoa, chicken broth, and chili powder.
  3. Bring to a boil, then reduce heat and simmer for 30 minutes.

17. Vegetarian enchiladas

A delicious and satisfying vegetarian dinner.

  • Protein: 25g
  • Ingredients:
  • 8 corn tortillas
  • 1 (15 oz) can of black beans, rinsed and drained
  • 1 cup shredded Monterey Jack cheese
  • 1 (10 oz) can of enchilada sauce
  • Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Fill each tortilla with beans and cheese.
  3. Roll up the tortillas and place them in a baking dish.
  4. Pour the enchilada sauce over the tortillas and top with more cheese.
  5. Bake for 20-25 minutes, or until bubbly.

18. Kibbeh

A Middle Eastern dish made with bulgur, minced onions, and finely ground lean beef, lamb, or goat with Middle Eastern spices.

  • Protein: 25g
  • Ingredients:
  • 1 cup fine bulgur wheat
  • 1 lb lean ground beef or lamb
  • 1 onion, finely chopped
  • 1 tsp allspice
  • Salt and pepper to taste
  • Instructions:
  1. Soak the bulgur in water for 10 minutes, then drain and squeeze out any excess water.
  2. In a bowl, combine the bulgur, ground meat, onion, and spices.
  3. Knead the mixture until it is well combined.
  4. Shape the mixture into small football-shaped balls.
  5. Bake at 375°F (190°C) for 20-25 minutes, or until cooked through.

19. Chicken stroganoff

A creamy and delicious chicken dish that is perfect for a weeknight dinner.

  • Protein: 30g
  • Ingredients:
  • 1 lb chicken breast, cut into strips
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 8 oz sliced mushrooms
  • 1/2 cup chicken broth
  • 1/2 cup sour cream or Greek yogurt
  • Instructions:
  1. In a skillet, cook the chicken in olive oil until browned.
  2. Add the onion and mushrooms and cook until tender.
  3. Add the chicken broth and bring to a simmer.
  4. Stir in the sour cream or Greek yogurt.

20. Chicken satay curry

A flavorful and aromatic curry that is perfect for a special occasion.

  • Protein: 30g
  • Ingredients:
  • 1 lb chicken breast, cut into 1-inch cubes
  • 1/2 cup coconut milk
  • 2 tbsp red curry paste
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce
  • Instructions:
  1. In a skillet, cook the chicken until browned.
  2. Add the coconut milk, curry paste, peanut butter, and soy sauce.
  3. Bring to a simmer and cook until the sauce has thickened.

21. Curry Chicken Potpie

A comforting and flavorful twist on the classic chicken potpie.

  • Protein: 25g
  • Ingredients:
  • 1 lb chicken breast, cooked and shredded
  • 1 cup mixed vegetables (peas, carrots, corn)
  • 1 (10.5 oz) can of cream of chicken soup
  • 1 tbsp curry powder
  • 1 sheet of puff pastry
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a bowl, combine the chicken, vegetables, soup, and curry powder.
  3. Pour the mixture into a baking dish.
  4. Top with the puff pastry and bake for 20-25 minutes, or until the pastry is golden brown.

22. Cheesy Ground Beef & Cauliflower Casserole

A low-carb and cheesy casserole that is perfect for a family dinner.

  • Protein: 30g
  • Ingredients:
  • 1 lb ground beef
  • 1 head of cauliflower, cut into florets
  • 1 cup shredded cheddar cheese
  • 1/2 cup milk
  • 1/4 cup grated Parmesan cheese
  • Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a skillet, brown the ground beef.
  3. Steam or boil the cauliflower until tender.
  4. In a baking dish, combine the beef, cauliflower, cheddar cheese, and milk.
  5. Top with Parmesan cheese and bake for 20-25 minutes, or until bubbly.

23. One-Skillet Cheesy Ground Chicken Pasta

A quick and easy one-pan meal that is perfect for a busy weeknight.

  • Protein: 30g
  • Ingredients:
  • 1 lb ground chicken
  • 8 oz pasta, uncooked
  • 2 cups chicken broth
  • 1 cup marinara sauce
  • 1 cup shredded mozzarella cheese
  • Instructions:
  1. In a large skillet, brown the ground chicken.
  2. Add the pasta, chicken broth, and marinara sauce.
  3. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the pasta is cooked through.
  4. Stir in the mozzarella cheese.

24. One-Pot Lentil & Vegetable Soup

A hearty and healthy soup that is perfect for a cold day.

  • Protein: 25g
  • Ingredients:
  • 1 cup brown or green lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 cups vegetable broth
  • Instructions:
  1. In a large pot, combine all ingredients.
  2. Bring to a boil, then reduce heat and simmer for 45-60 minutes, or until the lentils are tender.

25. Summer Skillet Lasagna

A lighter and quicker version of the classic lasagna.

  • Protein: 25g
  • Ingredients:
  • 1 lb ground turkey
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 1 (15 oz) container of ricotta cheese
  • 1 cup marinara sauce
  • 1 cup shredded mozzarella cheese
  • Instructions:
  1. In a large skillet, brown the ground turkey.
  2. Add the zucchini and squash and cook until tender.
  3. Stir in the ricotta cheese and marinara sauce.
  4. Top with mozzarella cheese and broil for 2-3 minutes, or until the cheese is melted and bubbly.

26. Harissa Chicken and Farro Salad

A flavorful and satisfying salad that is perfect for a healthy dinner.

  • Protein: 30g
  • Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked farro
  • 1/4 cup harissa paste
  • 1/4 cup chopped cilantro
  • 1/4 cup crumbled feta cheese
  • Instructions:
  1. In a bowl, toss the chicken with the harissa paste.
  2. Combine the chicken, farro, cilantro, and feta cheese in a bowl.

27. Ropa Vieja

A classic Cuban dish of shredded beef in a flavorful tomato-based sauce.

  • Protein: 30g
  • Ingredients:
  • 1 lb flank steak
  • 1 onion, sliced
  • 1 bell pepper, sliced
  • 1 (15 oz) can of crushed tomatoes
  • 2 cloves of garlic, minced
  • 1 tsp cumin
  • Instructions:
  1. In a slow cooker, combine all ingredients.
  2. Cook on low for 6-8 hours, or on high for 3-4 hours.
  3. Shred the beef and serve with rice and beans.

28. Sea Bass with Roasted Vegetables

A simple and elegant dinner that is perfect for a special occasion.

  • Protein: 30g
  • Ingredients:
  • 4 oz sea bass fillet
  • 1 cup chopped vegetables (broccoli, asparagus, bell peppers)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Toss the vegetables with olive oil, salt, and pepper.
  3. Roast for 15-20 minutes, or until tender.
  4. Season the sea bass with salt and pepper and pan-sear for 3-4 minutes per side.

29. Healthy Buffalo Chicken Dip

A healthier version of the classic party dip that can be enjoyed as a meal.

  • Protein: 25g
  • Ingredients:
  • 1 cup shredded chicken
  • 1/2 cup plain Greek yogurt
  • 1/4 cup buffalo sauce
  • 1/4 cup shredded cheddar cheese
  • Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine all ingredients.
  3. Pour the mixture into a small baking dish and bake for 15-20 minutes, or until bubbly.
  4. Serve with celery sticks or whole-grain crackers.

30. Shrimp-Vegetable Quinoa Fried Rice

A quick and easy one-pan meal that is packed with protein and flavor.

  • Protein: 25g
  • Ingredients:
  • 4 oz shrimp, peeled and deveined
  • 1 cup cooked quinoa
  • 1/2 cup frozen peas and carrots
  • 1 large egg, scrambled
  • 2 tbsp soy sauce
  • Instructions:
  1. In a large skillet, cook the shrimp until pink.
  2. Add the quinoa, peas and carrots, and egg.
  3. Stir in the soy sauce and cook until heated through.

References

[1] 15 Meal Ideas with 30g of Protein – Strong with Sarah

[2] High Protein Dinners (30 Grams Or More) – The Real Food Dietitians

[3] 30 High-Protein Dinners with 400 Calories or Less – EatingWell

[4] 21 High-Protein Dinner Recipes – Nourish Move Love

[5] 35 High-Protein Meals That Are Filling and Easy To Make – Good Housekeeping

[6] 5 Delicious Recipes With 30 Grams of Protein – MyFitnessPal Blog

[7] 40 High-Protein Recipes That Are Easy, Filling & … – Delish

[8] 94 High-Protein Recipes – BBC Good Food

[9] 24 High-Protein Dinners the Whole Family Will Love – EatingWell

[10] 28 Easy High-Protein, High-Fiber Meals – Good Housekeeping

[11] Easy High Protein Meals and Recipe Ideas – Easy Home Meals

[12] 22 15-Minute High-Protein Dinner Recipes – EatingWell

[13] 81 High-Protein Dinner Recipes – BBC Good Food

[14] Best High-Protein Marry Me Chicken Recipe – Delish

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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