30 High-Protein Gluten-Free Meal-Prep Recipes for Breakfast, Lunch, and Dinner

Take the guesswork out of healthy eating with this comprehensive guide to high-protein, gluten-free meal prepping. This collection of 30 delicious and easy-to-make recipes covers breakfast, lunch, and dinner, ensuring you have a nutritious and satisfying meal ready to go any time of day. Each recipe is designed to be meal-prep friendly, packed with protein, and naturally gluten-free or easily adaptable.

Breakfast Recipes

Start your day strong with these 10 high-protein breakfast recipes that will keep you energized and full until lunch.

1. Cottage Cheese Egg Bites

These egg bites are a fantastic alternative to the popular coffee shop version, and they are packed with protein to keep you satisfied. They are simple to make and can be easily customized with your favorite vegetables and seasonings. [1]

Servings: 12 egg bites
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Protein: 12g per 2 egg bites (18g per 3 egg bites)

Ingredients:

• Cooking spray
• 8 large eggs
• 1 cup cottage cheese (4% or low-fat)
• ½ cup shredded sharp cheddar cheese
• ¼ teaspoon fine salt
• Pinch of black pepper
• Fresh chives, roughly chopped

Instructions:

1. Mist the cups of a silicone muffin pan lightly with cooking spray. Preheat oven to 350°F.
2. In a blender, blend together the eggs, cottage cheese, cheddar, salt, and pepper until smooth.
3. Divide the egg mixture into the cups of the muffin pan, filling each about half full. Sprinkle with the chopped chives.
4. Bake for 20-22 minutes or until muffins are slightly firm to touch in the center.
5. Let the egg bites cool a few minutes before removing them out of the pan to enjoy or store for later.

Storage:

Store egg bites in an airtight container in the refrigerator for up to 5 days.

Dietary Tags:

Gluten-Free | Grain-Free | Nut-Free | Vegetarian

---

2. Sausage Hash Brown Egg Muffins

For a savory and satisfying breakfast, these sausage hash brown egg muffins are a perfect choice. The hash brown base adds a delightful texture and makes them a complete meal in a muffin. [2]

Servings: 12 muffins
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 21g per 3 muffins

Ingredients:

• 2 ½ cups frozen hash browns
• ¾ cup diced green pepper
• ¾ cup diced sweet bell pepper, any color
• ½ cup diced yellow onion
• ½ lb. ground pork sausage
• 8 whole eggs
• ½ tsp salt
• ¼ tsp pepper
• Cooking fat of choice (avocado oil, olive oil, ghee, or butter)

Instructions:

1. Preheat oven 350℉. Grease the wells of a muffin pan.
2. On medium high heat, brown the sausage in a skillet or pan. Once no longer pink, drain and remove from pan.
3. To the skillet or pan over medium high add a little cooking fat. Once hot, add the hash browns and cook until lightly brown. Split the hash browns up amongst the muffin wells.
4. Now to the skillet, add additional cooking fat if needed as well as the peppers and onions. Saute until tender and cooked through.
5. Top the hash browns with sausage and top the sausage with the peppers and onions.
6. In the bowl crack the eggs and add the salt and pepper. Whisk well. Pour the eggs into the muffin wells.
7. Bake for 18-22 minutes or until centers of egg muffins are firm and cooked through.

Storage:

Allow to cool in the muffin pan before transferring to a glass container. Refrigerate for up to 4-5 days.

Dietary Tags:

Whole30 | Gluten-Free | Nut-Free | Grain-Free | Dairy-Free | Paleo

---

3. Meal Prep Breakfast Burritos

These freezer-friendly breakfast burritos are a lifesaver on busy mornings. They are fully customizable and can be filled with your favorite breakfast ingredients. [3]

Servings: 10 burritos
Prep Time: 35 minutes
Cook Time: 25 minutes
Total Time: 1 hour
Protein: 21g per burrito

Ingredients:

• 1 lb frozen tater tots (about 3 cups)
• 1 lb ground turkey or pork breakfast sausage
• 2 teaspoons olive oil
• 1 diced bell pepper, any color (~1 cup)
• ½ small yellow onion, finely diced (~½ cup)
• 12 large eggs
• 1 cup shredded cheddar cheese (omit for dairy-free)
• 10 (10-inch burrito size) flour tortillas (use gluten-free if needed)

Instructions:

1. Preheat the oven and bake tater tots according to package directions.
2. Place a medium skillet over medium-high heat. Add the breakfast sausage, stirring to break up and crumble. Cook until the meat is cooked through, about 7 minutes.
3. While the sausage cooks, place a separate large skillet over medium heat. When hot add the olive oil, green pepper, and onion; saute until the veggies are tender, stirring often, about 6 minutes.
4. While the vegetables and meat are cooking, place the eggs in a medium bowl and whisk well.
5. Pour the eggs into the large skillet with the peppers and onions and push around with a spatula as they cook. Cook until the eggs are set, about 3-5 minutes.
6. Gently fold the cooked sausage into the cooked eggs mixture. Remove from heat and allow to cool for about 10 minutes.
7. To prepare the tortillas, wrap the tortillas in damp paper towels and microwave for 15-20 seconds to make them pliable.
8. For burrito assembly, scoop about 1 cup measure of the egg-sausage-veggie mixture into the center of each tortilla. Add 4 tater tots and about 1 to 2 tablespoons of cheese. Fold one edge of the tortilla up and over the filling and pull it tightly toward the center. Fold in the sides of the tortilla and continue to roll.
9. To prepare burritos for the freezer, wrap each burrito in a sheet of parchment paper and then wrap again in a square sheet of aluminum foil. Label burritos and place in the freezer for up to 3 months.

Dietary Tags:

Gluten-Free (with GF tortillas) | Nut-Free | Dairy-Free (without cheese)

---

4. Sheet Pan Eggs with Cottage Cheese

Making omelets for a crowd or for meal prep has never been easier. This sheet pan method allows you to make a large batch of fluffy omelets at once. [4]

Servings: 8 servings
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Protein: Approx. 15-18g per serving

Ingredients:

• Cooking spray
• 12 whole eggs
• 1½ cups (12 ounces) 2% or 4% fat cottage cheese
• ¾ cup shredded sharp cheddar cheese
• ¼ teaspoon fine salt
• ¼ teaspoon black pepper
• Optional: 2 tablespoons finely chopped fresh chives or other fresh herbs

Instructions:

1. Preheat the oven to 350°F. Generously mist a small rimmed baking sheet (15 x 10) with cooking spray and set aside.
2. In a high-speed blender combine the eggs, cottage cheese, shredded cheese, salt, and pepper. Blend until smooth.
3. Pour the egg mixture into the prepared baking sheet. Sprinkle fresh chives or other fresh herbs evenly over top.
4. Bake until the eggs are set in the center, 15-20 minutes.
5. Enjoy the baked eggs as is or add to a breakfast sandwich.

Storage:

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Dietary Tags:

Gluten-Free | Nut-Free | Grain-Free | Vegetarian

---

5. Sweet Potato Breakfast Casserole

This hearty and flavorful casserole is packed with nutrients and is perfect for a crowd or for a week of delicious breakfasts. The combination of sweet potatoes, sausage, and eggs is a winning one. [1]

Servings: 8 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Protein: 24g per serving

Ingredients:

• 4 cups sweet potatoes, peeled and cubed
• 1 lb breakfast sausage (pork or turkey)
• 12 large eggs
• ½ cup unsweetened almond milk (or milk of choice)
• 2 cups fresh spinach, chopped
• 1 bell pepper, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp salt
• ½ tsp black pepper
• 1 tsp paprika
• Cooking spray or oil

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 inch baking dish.
2. Toss sweet potato cubes with a little oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
3. While sweet potatoes roast, cook breakfast sausage in a large skillet over medium-high heat, breaking it up as it cooks. Once browned, remove to a plate.
4. In the same skillet, sauté the bell pepper, onion, and garlic until softened, about 5 minutes. Add spinach and cook until wilted.
5. In a large bowl, whisk together eggs, almond milk, salt, pepper, and paprika.
6. Add the roasted sweet potatoes, cooked sausage, and sautéed vegetables to the egg mixture. Stir to combine.
7. Pour everything into the prepared baking dish.
8. Bake for 30-35 minutes, or until the center is set and the edges are golden brown.

Storage:

Store in an airtight container in the refrigerator for up to 5 days.

Dietary Tags:

Dairy-Free (with almond milk) | Gluten-Free | Nut-Free | Paleo | Whole30

---

6. Baked Vanilla Protein Oatmeal

This baked oatmeal is a comforting and delicious way to start your day. It’s like having a warm and healthy cake for breakfast, and it’s packed with protein to keep you energized. [1]

Servings: 9 servings
Prep Time: 10 minutes
Cook Time: 35-40 minutes
Total Time: 50 minutes
Protein: 16g per serving

Ingredients:

• 2 cups gluten-free rolled oats
• ½ cup vanilla protein powder
• 2 tablespoons ground flaxseed
• 2 tablespoons chia seeds
• 1 teaspoon baking powder
• ½ teaspoon salt
• 1 teaspoon cinnamon
• 2 large eggs
• 2 egg whites
• 2 cups unsweetened almond milk
• ½ cup plain Greek yogurt
• ¼ cup maple syrup or honey
• 2 teaspoons vanilla extract
• Optional: ½ cup chocolate chips, dried fruit, or nuts

Instructions:

1. Preheat oven to 375°F. Grease an 8×8 inch or 9×9 inch baking dish.
2. In a large bowl, combine oats, protein powder, flaxseed, chia seeds, baking powder, salt, and cinnamon.
3. In a separate bowl, whisk together eggs, egg whites, almond milk, Greek yogurt, maple syrup, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Fold in any optional add-ins.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake for 35-40 minutes, or until the oatmeal is set and the edges are golden brown.

Storage:

Store in an airtight container in the refrigerator for up to 1 week.

Dietary Tags:

Gluten-Free | Vegetarian

---

7. Chai Spice Protein Breakfast Cookies

Cookies for breakfast? Yes, please! These chai spice protein cookies are a convenient and delicious grab-and-go option for busy mornings. They are packed with protein and fiber to keep you full and focused. [1]

Servings: 12 cookies
Prep Time: 10 minutes
Cook Time: 12-15 minutes
Total Time: 25 minutes
Protein: 15g per cookie

Ingredients:

• 2 cups gluten-free rolled oats
• ½ cup vanilla protein powder (whey or plant-based)
• 2 teaspoons chai spice blend (or 1 tsp cinnamon, ½ tsp ginger, ¼ tsp cardamom, ¼ tsp cloves)
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup natural peanut butter or almond butter
• ½ cup mashed ripe banana (about 1 large banana)
• ¼ cup maple syrup
• ¼ cup plain Greek yogurt
• 1 teaspoon vanilla extract
• Optional: ⅓ cup chocolate chips or raisins

Instructions:

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine oats, protein powder, chai spices, baking soda, and salt.
3. In a separate bowl, mix together peanut butter, mashed banana, maple syrup, Greek yogurt, and vanilla extract until smooth.
4. Add the wet ingredients to the dry ingredients and stir until well combined. Fold in chocolate chips or raisins if using.
5. Scoop the dough onto the prepared baking sheet, forming 12 cookies. Flatten each cookie slightly with the back of a spoon.
6. Bake for 12-15 minutes, or until the edges are golden brown.

Storage:

Store in an airtight container at room temperature for up to 5 days, or refrigerate for up to 1 week.

Dietary Tags:

Gluten-Free | Vegetarian

---

8. Savory Quinoa Breakfast Bowl

This savory quinoa breakfast bowl is a nourishing and energizing way to start your day. It’s packed with plant-based protein and can be customized with your favorite toppings. [5]

Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Protein: 20-25g per serving

Ingredients:

• 1 medium sweet potato, peeled and cubed
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon seasoning of choice (salt, pepper, garlic powder)
• 2-2½ cups cooked quinoa (⅔-¾ cup uncooked)
• ⅔-1 cup chickpeas, drained and rinsed
• ½-⅔ cup cherry tomatoes, halved
• 1 medium avocado, peeled and diced
• 2 scallions, finely chopped (green portion only)
• 1 handful spinach leaves (optional)
• 3-4 hard-boiled eggs, sliced (or 4 fried eggs)
• Juice of ½ lemon
• Sea salt and black pepper to taste
• ⅓ cup fresh parsley, chopped

Instructions:

1. Preheat oven to 400°F and line or grease a baking sheet.
2. Toss sweet potato cubes with 1 tablespoon olive oil and seasoning. Roast for 20-25 minutes until tender and golden.
3. In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, avocado, scallions, and optional spinach.
4. Add roasted sweet potatoes to the bowl.
5. Drizzle with remaining olive oil and lemon juice. Season with salt and pepper to taste. Toss to combine.
6. Divide into 4 bowls or meal prep containers.
7. Top each bowl with a sliced hard-boiled egg or fried egg.

Storage:

Store components separately in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Vegetarian

---

9. Greek Yogurt Parfait

A classic for a reason, the Greek yogurt parfait is a simple yet elegant breakfast that is high in protein and can be prepared in minutes. Layering the ingredients in a jar makes it a perfect on-the-go option. [6]

Servings: 4 parfaits
Prep Time: 10 minutes
Total Time: 10 minutes
Protein: 20-25g per parfait

Ingredients:

• 4 cups plain Greek yogurt (full-fat or 2%)
• 2 cups gluten-free granola
• 2 cups mixed fresh berries (strawberries, blueberries, raspberries)
• 4 tablespoons honey or maple syrup
• Optional: 2 tablespoons chia seeds
• Optional: ¼ cup sliced almonds

Instructions:

1. In 4 mason jars or containers, create layers starting with ½ cup Greek yogurt at the bottom.
2. Add a layer of ¼ cup granola.
3. Add a layer of ¼ cup mixed berries.
4. Repeat layers once more: yogurt, granola, berries.
5. Drizzle 1 tablespoon honey or maple syrup on top of each parfait.
6. Sprinkle with chia seeds and sliced almonds if using.

Storage:

Store in the refrigerator for up to 3 days.

Dietary Tags:

Gluten-Free (with GF granola) | Vegetarian

---

10. High-Protein Smoothie Prep Packs

Smoothies are a quick and easy way to get a nutrient-dense breakfast. By preparing smoothie packs in advance, you can have a delicious and high-protein smoothie ready in minutes. [6]

Servings: 5 smoothie packs
Prep Time: 15 minutes
Total Time: 15 minutes
Protein: 25-30g per smoothie (when prepared)

Ingredients (per pack):

• 1 scoop vanilla or chocolate protein powder
• 1 cup fresh spinach or kale
• ½ frozen banana
• ½ cup frozen mixed berries
• 1 tablespoon chia seeds or ground flaxseed
• Optional: 1 tablespoon almond butter or peanut butter
• Optional: 1 tablespoon unsweetened cocoa powder

Additional Ingredients (to add when blending):

• 1 cup unsweetened almond milk, coconut milk, or milk of choice
• ½ cup ice (optional)

Instructions for Prep:

1. Label 5 freezer-safe bags or containers with the date.
2. In each bag, add: 1 scoop protein powder (in a small sealed bag to keep dry), spinach or kale, frozen banana half, frozen berries, chia seeds, and any optional add-ins.
3. Seal bags and store in the freezer for up to 3 months.

Instructions for Making Smoothie:

1. Empty contents of one smoothie pack into a blender.
2. Add 1 cup liquid (almond milk, coconut milk, or water).
3. Add ice if desired for a thicker consistency.
4. Blend on high for 30-60 seconds until smooth and creamy.

Dietary Tags:

Dairy-Free (with non-dairy milk) | Gluten-Free | Vegetarian | Vegan (with plant-based protein)

---

Lunch Recipes

Fuel your afternoons with these 10 high-protein, gluten-free lunch recipes that are perfect for meal prepping.

11. Chicken Pesto Pasta Salad

A vibrant and flavorful pasta salad that is perfect for a light yet satisfying lunch. The combination of tender chicken, fresh vegetables, and a zesty pesto dressing makes this a meal-prep favorite. [7]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 17 minutes
Total Time: 32 minutes
Protein: 32g per serving

Ingredients:

• 2 ½ cups diced cooked chicken (12 ounces)
• 6 ounces cavatappi pasta, cooked according to package directions, drained and cooled to room temperature (about 16 ounces cooked; use gluten-free if needed)
• 8 ounces fresh mozzarella pearls
• 2 cups sliced persian or mini-cucumbers
• 6 ounces (~ 1 cup) grape or heirloom cherry tomatoes, halved
• ⅓ cup finely diced red onion
• ½ cup prepared pesto (use refrigerated pesto for bright green color)
• ¼ cup shredded Parmesan cheese, plus more for garnish
• Optional: Fresh basil leaves, for garnish

Instructions:

1. Combine cooked and cooled pasta and chicken in a large mixing bowl.
2. Add mozzarella cheese pearls, cucumbers, tomatoes, onion, pesto, and Parmesan cheese. Mix gently to combine.
3. Garnish with fresh basil leaves and additional Parmesan, if desired.

Storage:

Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Dietary Tags:

Egg-Free | Gluten-Free (with GF pasta)

---

12. Buffalo Chicken Chopped Salad

If you love the bold flavors of buffalo wings, this salad is for you. It’s a fresh, crunchy, and satisfying salad that is packed with protein and can be prepped ahead for easy lunches. [8]

Servings: 4 servings (12 cups total)
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 40g per serving

Ingredients:

• ¼ cup buffalo sauce, divided
• 2 tablespoons coconut aminos (or 1 tablespoon soy sauce + 1 teaspoon water)
• Pinch of salt and pepper
• 1 ¼ lb. boneless skinless chicken breasts
• ½ cup ranch dressing of choice
• 8 cups chopped romaine lettuce
• 1 medium English cucumber, diced (~2 cups)
• 2 medium carrots, peeled and diced (~1 cup)
• 2 medium celery stalks, diced (~1 cup)
• ¼ cup diced red onion
• ½ cup blue cheese crumbles
• ½ cup roasted chickpeas

Instructions:

1. Preheat the grill to medium-high heat (or preheat a large heavy skillet over medium-high heat on the stove).
2. While the grill is heating, in a shallow wide bowl, whisk together 2 tablespoons buffalo sauce, the coconut aminos, and a pinch each of salt and pepper.
3. Add the chicken to the same bowl and toss to coat on all sides. Set aside to marinate while the grill finishes heating.
4. When the grill is hot, place the marinated chicken over indirect heat and grill for 5-7 minutes on each side, or until cooked through and an internal temperature of 165℉ is reached.
5. Meanwhile, make the dressing by combining the ranch dressing and the remaining 1-2 tablespoons of buffalo sauce. Set aside.
6. When the chicken has reached temperature, remove it to a clean plate and allow it to cool slightly before cutting into bite-size cubes.
7. To assemble the salad, in a large bowl, combine the chopped romaine, cucumber, carrots, celery, red onion, blue cheese crumbles, the cubed chicken, and the prepared dressing. Toss well to coat.
8. Before serving, sprinkle 2 tablespoons roasted chickpeas over each serving.

Storage:

Store components separately for meal prep. Assemble just before eating for best results.

Dietary Tags:

Egg-Free | Gluten-Free | Nut-Free | Grain-Free

---

13. Mediterranean Quinoa Bowl

This fresh and vibrant quinoa bowl is packed with Mediterranean flavors and is a complete and balanced meal. It’s perfect for a healthy and satisfying lunch that will keep you full for hours. [9]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 28g per serving

Ingredients:

• 1 cup uncooked quinoa, rinsed
• 2 cups water or vegetable broth
• 1 lb. boneless skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups cherry tomatoes, halved
• 1 English cucumber, diced
• 1 cup Kalamata olives, pitted and halved
• 1 cup crumbled feta cheese
• ½ red onion, thinly sliced
• 2 cups fresh spinach

For the Lemon Herb Dressing:

• ¼ cup olive oil
• 3 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions using water or broth. Fluff with a fork and set aside to cool.
2. Season chicken breasts with 1 tablespoon olive oil, oregano, garlic powder, salt, and pepper.
3. Heat remaining olive oil in a large skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F. Let rest, then slice.
4. In a small bowl, whisk together dressing ingredients.
5. Divide quinoa among 4 meal prep containers or bowls.
6. Top each with sliced chicken, cherry tomatoes, cucumber, olives, feta cheese, red onion, and spinach.
7. Drizzle with lemon herb dressing or store dressing separately.

Storage:

Store in airtight containers in the refrigerator for up to 4 days. Keep dressing separate if desired.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

---

14. Asian Chicken Lettuce Wraps

These light and flavorful lettuce wraps are a fun and healthy lunch option. The savory chicken filling is perfectly balanced with the crisp and refreshing lettuce cups. [10]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Protein: 30g per serving

Ingredients:

• 1 ½ lbs. ground chicken
• 2 tablespoons avocado oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• ¼ cup coconut aminos (or gluten-free soy sauce)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 can (8 oz) water chestnuts, drained and diced
• 2 green onions, sliced
• 1 head butter lettuce, leaves separated
• Optional toppings: shredded carrots, cucumber, cilantro

Instructions:

1. Heat avocado oil in a large skillet over medium-high heat.
2. Add ground chicken and cook, breaking it up with a wooden spoon, until browned and cooked through, about 6-8 minutes.
3. Add onion, garlic, and ginger. Cook for 2-3 minutes until fragrant.
4. In a small bowl, whisk together coconut aminos, rice vinegar, sesame oil, and honey.
5. Pour sauce over chicken mixture and stir to combine. Add water chestnuts and cook for 2 more minutes.
6. Remove from heat and stir in green onions.
7. Serve chicken mixture in lettuce cups with optional toppings.

Storage:

Store chicken mixture in an airtight container in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Grain-Free | Nut-Free

---

15. Taco Salad Bowl

Enjoy all the flavors of a taco in a fresh and healthy salad. This taco salad bowl is easy to customize with your favorite toppings and is perfect for meal prepping. [11]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. lean ground beef or ground turkey
• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade: 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, ½ tsp garlic powder, ½ tsp onion powder, salt and pepper)
• ¼ cup water
• 8 cups chopped romaine lettuce
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups cherry tomatoes, halved
• 1 cup corn kernels (fresh or frozen)
• 1 cup shredded cheddar cheese
• 1 avocado, diced
• ½ cup salsa
• ½ cup Greek yogurt or sour cream
• Optional: sliced jalapeños, cilantro, lime wedges

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add ground beef or turkey and cook, breaking it up, until browned, about 8-10 minutes.
3. Drain excess fat, then add taco seasoning and water. Simmer for 3-5 minutes until sauce thickens.
4. Divide lettuce among 4 meal prep containers or bowls.
5. Top each with seasoned meat, black beans, tomatoes, corn, cheese, and avocado.
6. Serve with salsa and Greek yogurt on the side.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

---

16. Chicken Fajita Bowl

Bring the sizzle of fajitas to your lunch break with these easy and flavorful chicken fajita bowls. They are packed with protein and veggies to keep you energized throughout the day. [12]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 32g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken breasts, sliced into strips
• 3 bell peppers (mixed colors), sliced
• 1 large onion, sliced
• 3 tablespoons olive oil, divided
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and pepper to taste
• 2 cups cooked brown rice or cauliflower rice
• 1 cup black beans, drained and rinsed
• 1 avocado, sliced
• ½ cup salsa
• ¼ cup fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. In a large bowl, combine chicken strips with 2 tablespoons olive oil and all spices. Toss to coat.
2. Heat remaining oil in a large skillet over medium-high heat.
3. Add chicken and cook for 6-8 minutes until cooked through. Remove and set aside.
4. In the same skillet, add bell peppers and onion. Cook for 5-7 minutes until tender-crisp.
5. Return chicken to skillet and toss to combine.
6. Divide rice among 4 meal prep containers.
7. Top each with chicken and vegetable mixture, black beans, avocado, salsa, and cilantro.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

---

17. Greek Chicken Meatball Bowl

These Greek-inspired chicken meatballs are packed with flavor and are perfect for meal prepping. Serve them in a bowl with quinoa, fresh veggies, and a creamy tzatziki sauce for a delicious and healthy lunch. [13]

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Protein: 32g per serving

Ingredients:

For the Meatballs:

• 1 lb. ground chicken
• ¼ cup almond flour or gluten-free breadcrumbs
• 1 egg
• 3 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons olive oil

For the Bowls:

• 2 cups cooked quinoa or rice
• 2 cups mixed greens
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ cup Kalamata olives
• ½ cup crumbled feta cheese
• ½ cup tzatziki sauce

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground chicken, almond flour, egg, garlic, parsley, mint, oregano, salt, and pepper. Mix until just combined.
3. Form mixture into 16-20 meatballs and place on prepared baking sheet.
4. Drizzle with olive oil and bake for 18-20 minutes until cooked through (internal temperature 165°F).
5. Divide quinoa or rice among 4 meal prep containers.
6. Top each with mixed greens, cucumber, tomatoes, red onion, olives, and 4-5 meatballs.
7. Add feta cheese and serve with tzatziki sauce.

Storage:

Store in airtight containers in the refrigerator for up to 4 days. Keep tzatziki separate.

Dietary Tags:

Gluten-Free | Nut-Free (without almond flour)

---

18. Shrimp and Avocado Salad

This refreshing and light salad is packed with protein and healthy fats. The combination of succulent shrimp, creamy avocado, and a zesty lime dressing makes for a perfect summer lunch. [14]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Protein: 28g per serving

Ingredients:

• 1 ½ lbs. large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 cups mixed salad greens
• 2 avocados, diced
• 2 cups cherry tomatoes, halved
• 1 English cucumber, diced
• ½ red onion, thinly sliced
• ¼ cup fresh cilantro, chopped

For the Lime Dressing:

• ¼ cup olive oil
• 3 tablespoons fresh lime juice
• 1 tablespoon honey
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. In a bowl, toss shrimp with olive oil, garlic, paprika, salt, and pepper.
2. Heat a large skillet over medium-high heat. Cook shrimp for 2-3 minutes per side until pink and cooked through.
3. In a small bowl, whisk together all dressing ingredients.
4. Divide salad greens among 4 meal prep containers.
5. Top each with cooked shrimp, avocado, tomatoes, cucumber, red onion, and cilantro.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Grain-Free | Nut-Free | Paleo

---

19. Turkey and Veggie Stuffed Peppers

These colorful and nutritious stuffed peppers are a great way to pack in protein and vegetables. They are easy to make and can be prepped ahead for a week of delicious lunches. [15]

Servings: 6 servings (6 pepper halves)
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Protein: 26g per serving

Ingredients:

• 3 large bell peppers, halved and seeded
• 1 lb. lean ground turkey
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup cauliflower rice
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup shredded mozzarella cheese
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F. Place pepper halves cut-side up in a baking dish.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add ground turkey and cook until browned, about 6-8 minutes.
4. Add onion, garlic, and zucchini. Cook for 3-4 minutes.
5. Stir in cauliflower rice, diced tomatoes, Italian seasoning, salt, and pepper. Simmer for 5 minutes.
6. Spoon turkey mixture into pepper halves. Top with shredded mozzarella.
7. Cover with foil and bake for 25 minutes. Remove foil and bake for 10 more minutes until cheese is melted and peppers are tender.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

---

20. Chicken Burrito Bowl

Enjoy all the deliciousness of a burrito in a healthy and satisfying bowl. These chicken burrito bowls are easy to customize and are perfect for meal prepping. [16]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken breasts
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• Salt and pepper to taste
• 2 cups cooked brown rice or cauliflower rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 2 cups shredded lettuce
• 1 cup pico de gallo or salsa
• 1 cup shredded cheese
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped
• Lime wedges

Instructions:

1. Season chicken breasts with olive oil and all spices.
2. Heat a grill pan or skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F.
3. Let chicken rest for 5 minutes, then slice or dice.
4. Divide rice among 4 meal prep containers.
5. Top each with chicken, black beans, corn, lettuce, pico de gallo, cheese, avocado, and cilantro.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

---

Dinner Recipes

End your day with a delicious, satisfying, and healthy meal that is both high in protein and gluten-free.

21. Baked Lemon Herb Chicken Thighs with Roasted Vegetables

This one-pan meal is a weeknight dinner dream. The chicken thighs are crispy on the outside and juicy on the inside, and the roasted vegetables are perfectly tender and flavorful. [17]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Protein: 38g per serving

Ingredients:

• 8 bone-in, skin-on chicken thighs (about 2 lbs)
• 3 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 lb. baby potatoes, halved
• 1 lb. Brussels sprouts, halved
• 2 cups baby carrots

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. In a small bowl, mix 2 tablespoons olive oil, garlic, lemon juice, rosemary, thyme, paprika, salt, and pepper.
3. Pat chicken thighs dry and rub with herb mixture.
4. Toss potatoes, Brussels sprouts, and carrots with remaining olive oil, salt, and pepper.
5. Arrange chicken and vegetables on the baking sheet.
6. Bake for 35-40 minutes until chicken reaches 165°F internal temperature and vegetables are tender.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

22. High-Protein Turkey Chili

This hearty and flavorful chili is packed with protein and fiber to keep you full and satisfied. It’s a perfect meal for a cold evening and can be easily made in a large batch for meal prepping. [18]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Protein: 32g per serving

Ingredients:

• 2 lbs. lean ground turkey
• 1 tablespoon olive oil
• 1 large onion, diced
• 1 bell pepper, diced
• 4 cloves garlic, minced
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 2 cans (14.5 oz each) diced tomatoes
• 1 can (6 oz) tomato paste
• 2 cups low-sodium chicken broth
• 3 tablespoons chili powder
• 2 teaspoons cumin
• 1 teaspoon paprika
• ½ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• Optional toppings: Greek yogurt, shredded cheese, cilantro, avocado

Instructions:

1. Heat olive oil in a large pot over medium-high heat.
2. Add ground turkey and cook, breaking it up, until browned, about 8-10 minutes.
3. Add onion, bell pepper, and garlic. Cook for 5 minutes until softened.
4. Stir in both types of beans, diced tomatoes, tomato paste, and chicken broth.
5. Add chili powder, cumin, paprika, cayenne (if using), salt, and pepper.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes, stirring occasionally.

Storage:

Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free (without cheese) | Gluten-Free | Nut-Free | Egg-Free

---

23. Sheet Pan Salmon with Asparagus and Sweet Potatoes

This easy and elegant sheet pan dinner is perfect for a healthy and delicious weeknight meal. The salmon is cooked to perfection, and the vegetables are tender and flavorful. [19]

Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Protein: 35g per serving

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 medium sweet potatoes, cubed
• 1 lb. asparagus, trimmed
• 3 tablespoons olive oil, divided
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried dill
• 1 teaspoon paprika
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Spread on one side of the baking sheet.
3. Roast sweet potatoes for 15 minutes.
4. Meanwhile, mix remaining olive oil, garlic, lemon juice, dill, paprika, salt, and pepper in a small bowl.
5. After 15 minutes, add asparagus to the baking sheet and place salmon fillets on top.
6. Brush salmon with the herb mixture.
7. Return to oven and bake for 10-12 minutes until salmon is cooked through and flakes easily.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

24. One-Pot Chicken and Rice

This comforting and flavorful one-pot meal is perfect for a busy weeknight. The chicken is tender, the rice is fluffy, and the vegetables add a pop of color and nutrition. [20]

Servings: 6 servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Protein: 30g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 ½ cups long-grain white rice (or brown rice)
• 3 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• ½ teaspoon turmeric
• Salt and pepper to taste
• 2 cups fresh spinach
• ½ cup frozen peas
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add chicken pieces and cook until browned, about 5-6 minutes. Remove and set aside.
3. In the same pot, add onion and garlic. Cook for 3 minutes until softened.
4. Add rice and stir to coat with oil. Cook for 1 minute.
5. Add chicken broth, diced tomatoes, paprika, oregano, turmeric, salt, and pepper. Stir to combine.
6. Return chicken to the pot and bring to a boil.
7. Reduce heat to low, cover, and simmer for 20-25 minutes until rice is cooked and liquid is absorbed.
8. Stir in spinach and peas. Cook for 2-3 minutes until spinach is wilted.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

---

25. Beef and Broccoli Stir-Fry

This classic stir-fry is a quick and easy way to get a healthy and delicious dinner on the table. The beef is tender, the broccoli is crisp, and the sauce is savory and flavorful. [21]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. flank steak, thinly sliced against the grain
• 4 cups broccoli florets
• 3 tablespoons avocado oil, divided
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• ⅓ cup coconut aminos (or gluten-free soy sauce)
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 tablespoon sesame oil
• 1 tablespoon arrowroot powder or cornstarch
• 2 tablespoons water
• Sesame seeds for garnish
• Green onions, sliced, for garnish
• Optional: serve over cauliflower rice

Instructions:

1. In a small bowl, whisk together coconut aminos, rice vinegar, honey, and sesame oil. Set aside.
2. In another small bowl, mix arrowroot powder with water to create a slurry.
3. Heat 2 tablespoons avocado oil in a large skillet or wok over high heat.
4. Add beef in a single layer and cook for 2-3 minutes per side until browned. Remove and set aside.
5. Add remaining oil to the skillet. Add broccoli and cook for 3-4 minutes until tender-crisp.
6. Add garlic and ginger. Cook for 30 seconds until fragrant.
7. Return beef to the skillet. Pour sauce over everything and stir to combine.
8. Add arrowroot slurry and cook for 1-2 minutes until sauce thickens.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

---

26. Slow Cooker Chicken Chile Verde

This flavorful and tender chicken is perfect for tacos, burritos, or salads. The slow cooker does all the work, so you can come home to a delicious and healthy dinner. [22]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 4-6 hours
Total Time: 4-6 hours 15 minutes
Protein: 28g per serving

Ingredients:

• 2 lbs. boneless skinless chicken thighs
• 1 lb. tomatillos, husked and quartered
• 2 poblano peppers, seeded and chopped
• 1 jalapeño, seeded and chopped
• 1 onion, diced
• 4 cloves garlic, minced
• 2 cups low-sodium chicken broth
• 1 can (4 oz) diced green chiles
• 1 teaspoon cumin
• 1 teaspoon oregano
• ½ teaspoon coriander
• Salt and pepper to taste
• ¼ cup fresh cilantro, chopped
• Juice of 1 lime
• Optional toppings: avocado, Greek yogurt, cilantro

Instructions:

1. Place chicken thighs in the bottom of a slow cooker.
2. Add tomatillos, poblano peppers, jalapeño, onion, and garlic.
3. Pour in chicken broth and add green chiles, cumin, oregano, coriander, salt, and pepper.
4. Cover and cook on low for 6 hours or high for 4 hours.
5. Remove chicken and shred with two forks.
6. Use an immersion blender to partially blend the sauce (or leave chunky if preferred).
7. Return shredded chicken to the slow cooker and stir to combine.
8. Stir in cilantro and lime juice.

Storage:

Store in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

27. Baked Cod with Mediterranean Vegetables

This light and flaky cod is baked with a colorful array of Mediterranean vegetables. It’s a simple, healthy, and flavorful meal that is perfect for a weeknight dinner. [23]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Protein: 30g per serving

Ingredients:

• 4 cod fillets (6 oz each)
• 2 cups cherry tomatoes, halved
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red bell pepper, sliced
• ½ red onion, sliced
• ½ cup Kalamata olives, pitted
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• ¼ cup fresh parsley, chopped
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.
2. Toss cherry tomatoes, zucchini, yellow squash, bell pepper, red onion, and olives with 2 tablespoons olive oil, garlic, oregano, basil, salt, and pepper.
3. Spread vegetables on the baking sheet.
4. Place cod fillets on top of vegetables. Drizzle with remaining olive oil and season with salt and pepper.
5. Bake for 20-25 minutes until fish flakes easily with a fork and vegetables are tender.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

28. Turkey Meatballs with Zucchini Noodles

These turkey meatballs are a lighter alternative to traditional beef meatballs, and they are just as flavorful. Serve them with zucchini noodles for a low-carb and gluten-free meal. [24]

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Protein: 32g per serving

Ingredients:

For the Meatballs:

• 1 ½ lbs. ground turkey
• ½ cup almond flour
• 1 egg
• 3 cloves garlic, minced
• ¼ cup fresh parsley, chopped
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons olive oil

For the Sauce and Noodles:

• 1 jar (24 oz) marinara sauce (gluten-free)
• 4 medium zucchini, spiralized
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish
• Optional: grated Parmesan cheese

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground turkey, almond flour, egg, garlic, parsley, Italian seasoning, salt, and pepper. Mix until just combined.
3. Form mixture into 20-24 meatballs and place on prepared baking sheet.
4. Drizzle with olive oil and bake for 20-25 minutes until cooked through (internal temperature 165°F).
5. While meatballs bake, heat marinara sauce in a large saucepan.
6. Heat olive oil in a large skillet over medium heat. Add zucchini noodles and cook for 2-3 minutes until just tender. Season with salt and pepper.
7. Divide zucchini noodles among 4 meal prep containers.
8. Top each with meatballs and marinara sauce.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Dairy-Free (without Parmesan) | Paleo

---

29. Pork Tenderloin with Roasted Root Vegetables

This elegant and flavorful pork tenderloin is roasted with a medley of root vegetables. It’s a simple yet impressive meal that is perfect for a special occasion or a weeknight dinner. [25]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Protein: 36g per serving

Ingredients:

• 1 ½ lbs. pork tenderloin
• 3 tablespoons olive oil, divided
• 2 teaspoons dried rosemary
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups sweet potatoes, cubed
• 2 cups parsnips, peeled and cut into chunks
• 2 cups carrots, cut into chunks
• 1 red onion, cut into wedges

Instructions:

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. Rub pork tenderloin with 1 tablespoon olive oil, rosemary, garlic powder, paprika, salt, and pepper.
3. Toss sweet potatoes, parsnips, carrots, and red onion with remaining olive oil, salt, and pepper.
4. Place pork in the center of the baking sheet and arrange vegetables around it.
5. Roast for 25-30 minutes until pork reaches an internal temperature of 145°F and vegetables are tender.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

30. Chicken Coconut Curry

This creamy and flavorful chicken curry is a quick and easy way to get a taste of the tropics. It’s packed with protein and vegetables, and the coconut milk adds a rich and creamy texture. [26]

Servings: 6 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Protein: 30g per serving

Ingredients:

• 2 lbs. boneless skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons coconut oil
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tablespoons fresh ginger, minced
• 3 tablespoons red curry paste (gluten-free)
• 1 can (14 oz) full-fat coconut milk
• 1 cup chicken broth
• 2 bell peppers, sliced
• 2 cups broccoli florets
• 1 cup snap peas
• 2 tablespoons fish sauce (or coconut aminos)
• 1 tablespoon lime juice
• Fresh cilantro and basil for garnish
• Optional: serve over cauliflower rice

Instructions:

1. Heat coconut oil in a large pot or Dutch oven over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes. Remove and set aside.
3. In the same pot, add onion, garlic, and ginger. Cook for 3 minutes until fragrant.
4. Stir in curry paste and cook for 1 minute.
5. Add coconut milk and chicken broth. Bring to a simmer.
6. Return chicken to the pot along with bell peppers, broccoli, and snap peas.
7. Simmer for 10-12 minutes until vegetables are tender and chicken is cooked through.
8. Stir in fish sauce and lime juice.

Storage:

Store in airtight containers in the refrigerator for up to 4 days or freeze for up to 3 months.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free | Paleo

---

References

[1] The Real Food Dietitians. (n.d.). 24 High-Protein Breakfast Ideas. Retrieved from https://therealfooddietitians.com/high-protein-breakfast-ideas/

[2] The Real Food Dietitians. (2023, August 24). Sausage Hash Brown Egg Muffins. Retrieved from https://therealfooddietitians.com/sausage-hash-brown-egg-muffins/

[3] The Real Food Dietitians. (2025, September 3). Meal Prep Breakfast Burritos (Freezer Friendly). Retrieved from https://therealfooddietitians.com/meal-prep-breakfast-burritos/

[4] The Real Food Dietitians. (2025, July 23). Easy Sheet Pan Eggs. Retrieved from https://therealfooddietitians.com/sheet-pan-eggs/

[5] Cotter Crunch. (2025, July 5). Savory Quinoa Breakfast Bowl. Retrieved from https://www.cottercrunch.com/quinoa-breakfast-bowl/

[6] Hy-Vee. (2018, July 24). 8 Gluten-Free Breakfast Recipes That Make Meal Prep Easy. Retrieved from https://www.hy-vee.com/recipes-ideas/advice-how-tos/wellness/nutrition/best-gluten-free-breakfast-for-meal-prep

[7] The Real Food Dietitians. (2024, May 24). Chicken Pesto Pasta Salad with Whole Food Ingredients. Retrieved from https://therealfooddietitians.com/pesto-chicken-pasta-salad/

[8] The Real Food Dietitians. (2024, September 5). Buffalo Chicken Salad (So Fresh For Summer). Retrieved from https://therealfooddietitians.com/buffalo-chicken-salad/

[9] Inspired by various Mediterranean bowl recipes.

[10] Inspired by various Asian chicken lettuce wrap recipes.

[11] Inspired by various taco salad bowl recipes.

[12] Inspired by various chicken fajita bowl recipes.

[13] Inspired by various Greek chicken meatball recipes.

[14] Inspired by various shrimp and avocado salad recipes.

[15] Inspired by various stuffed pepper recipes.

[16] Inspired by various chicken burrito bowl recipes.

[17] Inspired by various baked chicken thigh recipes.

[18] Inspired by various turkey chili recipes.

[19] Inspired by various sheet pan salmon recipes.

[20] Inspired by various one-pot chicken and rice recipes.

[21] Inspired by various beef and broccoli stir-fry recipes.

[22] Inspired by various slow cooker chicken chile verde recipes.

[23] Inspired by various baked cod recipes.

[24] Inspired by various turkey meatball recipes.

[25] Inspired by various pork tenderloin recipes.

[26] Inspired by various chicken coconut curry recipes.