21 Clean Eating (High-Protein) Dinner Recipes

Dinner is often the most anticipated meal of the day, and it’s the perfect opportunity to nourish your body with wholesome, protein-rich foods. A clean eating approach to dinner means choosing fresh ingredients, lean proteins, and nutrient-dense vegetables while avoiding processed foods and excessive additives. These 21 high-protein dinner recipes will help you end your day on a healthy and satisfying note.

Why High-Protein Dinners Matter

Dinner is an important time to refuel after a long day, and incorporating adequate protein into your evening meal offers several benefits:

• Muscle Recovery and Repair: After a day of activity, your muscles need protein to recover and rebuild. A high-protein dinner supports this essential process.
• Better Sleep Quality: Protein contains amino acids like tryptophan, which can promote better sleep when consumed in the evening.
• Reduced Late-Night Cravings: A protein-rich dinner helps you feel satisfied and full, reducing the likelihood of unhealthy late-night snacking.

Let’s explore 21 delicious and nutritious dinner recipes that embody clean eating principles.

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The Recipes

Here are 21 clean eating, high-protein dinner recipes to complete your day.

1. Sheet-Pan Salmon with Sweet Potatoes & Broccoli

A colorful and easy one-pan meal that’s perfect for busy weeknights.

Ingredients:

• 4 oz salmon fillet
• 1 cup diced sweet potatoes
• 1 cup broccoli florets
• 1 tbsp olive oil
• Salt, pepper, and paprika to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes and broccoli with olive oil and seasonings.
3. Place on a sheet pan and roast for 15 minutes.
4. Add the salmon to the pan and roast for an additional 12-15 minutes.

Protein: Approximately 30g per serving.

2. Hearty Chickpea & Spinach Stew

A comforting and filling plant-based stew.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 can (14 oz) diced tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• Vegetable broth as needed

Instructions:

1. Sauté onion and garlic in a large pot.
2. Add chickpeas, tomatoes, cumin, and broth.
3. Simmer for 15 minutes, mashing some chickpeas for thickness.
4. Stir in spinach until wilted.

Protein: Approximately 15g per serving.

3. Philly Cheesesteak Stuffed Peppers

A low-carb twist on a classic favorite.

Ingredients:

• 2 bell peppers, halved and seeded
• 6 oz lean beef, thinly sliced
• 1/2 onion, sliced
• 1/2 cup mushrooms, sliced
• 2 slices provolone cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté beef, onion, and mushrooms until cooked.
3. Fill pepper halves with the mixture and top with cheese.
4. Bake for 20-25 minutes.

Protein: Approximately 28g per serving.

4. Chicken Cutlets with Sun-Dried Tomato Cream Sauce

An elegant yet simple chicken dish.

Ingredients:

• 4 oz chicken breast, sliced in half
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup half-and-half
• 1 tbsp olive oil
• Fresh basil for garnish

Instructions:

1. Sauté chicken in olive oil until golden and cooked through.
2. Add sun-dried tomatoes and half-and-half to the pan.
3. Simmer until the sauce thickens.
4. Garnish with fresh basil.

Protein: Approximately 32g per serving.

5. Garlic Roasted Salmon & Brussels Sprouts

A sophisticated yet easy dinner with bold flavors.

Ingredients:

• 4 oz salmon fillet
• 1 cup Brussels sprouts, halved
• 3 cloves garlic, minced
• 1 tbsp olive oil
• Fresh oregano

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts and garlic with olive oil.
3. Place on a baking sheet and top with salmon.
4. Roast for 15-18 minutes.

Protein: Approximately 28g per serving.

6. Lemon Chicken Orzo Soup with Kale

A warming and nourishing soup perfect for cooler evenings.

Ingredients:

• 4 oz chicken breast, diced
• 1/2 cup orzo pasta
• 2 cups kale, chopped
• 4 cups chicken broth
• Juice of 1 lemon
• 2 cloves garlic, minced

Instructions:

1. Bring broth to a boil and add orzo.
2. Add chicken and cook for 10 minutes.
3. Stir in kale and lemon juice.
4. Simmer until kale is wilted.

Protein: Approximately 25g per serving.

7. Roasted Root Veggies & Greens over Spiced Lentils

A hearty and earthy vegetarian dinner.

Ingredients:

• 1 cup cooked lentils
• 1 cup mixed root vegetables (carrots, parsnips), roasted
• 1 cup mixed greens
• 1 tsp curry powder
• Plain yogurt for topping (optional)

Instructions:

1. Season lentils with curry powder and warm through.
2. Top with roasted vegetables and greens.
3. Add a dollop of yogurt if desired.

Protein: Approximately 18g per serving.

8. Air-Fryer Turkey Stuffed Peppers

A fun and flavorful family dinner.

Ingredients:

• 2 bell peppers, halved
• 6 oz ground turkey
• 1/2 cup cooked rice
• 1/4 cup tomato sauce
• Italian seasoning

Instructions:

1. Cook turkey with Italian seasoning.
2. Mix with rice and tomato sauce.
3. Fill pepper halves and place in air fryer.
4. Cook at 360°F for 15 minutes.

Protein: Approximately 25g per serving.

9. Chicken & Spinach Skillet Pasta with Lemon & Parmesan

A one-pan wonder that’s both creamy and fresh.

Ingredients:

• 4 oz chicken breast, diced
• 1 cup whole-wheat pasta
• 2 cups fresh spinach
• 2 cloves garlic, minced
• Juice of 1 lemon
• 2 tbsp Parmesan cheese

Instructions:

1. Cook pasta according to package directions.
2. Sauté chicken and garlic until cooked.
3. Add spinach and cooked pasta.
4. Toss with lemon juice and Parmesan.

Protein: Approximately 35g per serving.

10. Charred Shrimp, Pesto & Quinoa Bowls

A quick and colorful dinner bowl.

Ingredients:

• 4 oz shrimp
• 1 cup cooked quinoa
• 2 tbsp pesto
• 1/2 cup cherry tomatoes, halved
• Lemon wedges

Instructions:

1. Sear shrimp in a hot pan until charred.
2. Mix quinoa with pesto.
3. Top with shrimp and tomatoes.

Protein: Approximately 30g per serving.

11. Roasted Salmon with Smoky Chickpeas & Greens

A nutrient-packed dinner with a smoky twist.

Ingredients:

• 4 oz salmon fillet
• 1/2 cup chickpeas, roasted with smoked paprika
• 2 cups mixed greens
• Lemon-tahini dressing

Instructions:

1. Roast salmon at 400°F for 12-15 minutes.
2. Serve over greens with roasted chickpeas.
3. Drizzle with dressing.

Protein: Approximately 32g per serving.

12. Creamy Lemon Chicken Parmesan

A lighter take on the Italian classic.

Ingredients:

• 4 oz chicken breast
• 1/4 cup half-and-half
• 2 tbsp Parmesan cheese
• Juice of 1 lemon
• Fresh parsley

Instructions:

1. Pan-sear chicken until golden.
2. Add half-and-half, lemon juice, and Parmesan.
3. Simmer until sauce thickens.
4. Garnish with parsley.

Protein: Approximately 35g per serving.

13. Mushroom-Swiss Turkey Burgers

A low-carb burger that’s juicy and satisfying.

Ingredients:

• 6 oz ground turkey
• 1 portobello mushroom cap (as bun)
• 1 slice Swiss cheese
• Lettuce, tomato, and arugula

Instructions:

1. Form turkey into a patty and grill.
2. Top with Swiss cheese to melt.
3. Serve in the portobello mushroom cap with toppings.

Protein: Approximately 35g per serving.

14. Cauliflower Rice Bowls with Grilled Chicken

A Greek-inspired bowl that’s light yet filling.

Ingredients:

• 4 oz grilled chicken, sliced
• 1 cup cauliflower rice
• 1/4 cup feta cheese
• 1/4 cup olives
• Cucumber and tomato, diced

Instructions:

1. Sauté cauliflower rice until tender.
2. Top with chicken, feta, olives, and vegetables.

Protein: Approximately 32g per serving.

15. Homemade Chicken Tenders with Everything Bagel Seasoning

A fun and flavorful dinner that’s baked, not fried.

Ingredients:

• 4 oz chicken breast, cut into strips
• 1/4 cup breadcrumbs mixed with everything bagel seasoning
• 1 egg, beaten
• Mixed greens for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Dip chicken in egg, then coat with seasoned breadcrumbs.
3. Bake for 20 minutes until golden.
4. Serve over a salad.

Protein: Approximately 30g per serving.

16. Spinach & Mushroom Quiche

A crustless quiche that’s perfect for a light dinner.

Ingredients:

• 4 eggs
• 1 cup spinach, chopped
• 1/2 cup mushrooms, sliced
• 1/4 cup Gruyère cheese
• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Whisk eggs and mix with spinach, mushrooms, and cheese.
3. Pour into a greased pie dish.
4. Bake for 25-30 minutes.

Protein: Approximately 20g per serving.

17. Honey-Garlic Chicken Thighs with Carrots & Broccoli

A sweet and savory sheet-pan dinner.

Ingredients:

• 2 chicken thighs
• 1 cup carrots, sliced
• 1 cup broccoli florets
• 2 tbsp honey
• 2 cloves garlic, minced
• Soy sauce

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix honey, garlic, and soy sauce.
3. Toss chicken and vegetables with the sauce.
4. Roast for 30 minutes.

Protein: Approximately 28g per serving.

18. Chicken, Quinoa & Sweet Potato Casserole

A comforting casserole that’s perfect for meal prep.

Ingredients:

• 4 oz chicken, diced
• 1 cup cooked quinoa
• 1 cup diced sweet potato
• 1/2 cup chicken broth
• Herbs and spices to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix all ingredients in a baking dish.
3. Bake for 30-35 minutes.

Protein: Approximately 30g per serving.

19. Grilled Steak with Chimichurri Sauce

A flavorful and protein-packed dinner.

Ingredients:

• 6 oz sirloin steak
• 1/4 cup chimichurri sauce (parsley, garlic, olive oil, vinegar)
• Roasted vegetables on the side

Instructions:

1. Grill steak to desired doneness.
2. Let rest, then slice.
3. Top with chimichurri sauce.

Protein: Approximately 40g per serving.

20. Baked Cod with Mediterranean Vegetables

A light and healthy fish dinner.

Ingredients:

• 4 oz cod fillet
• 1 cup zucchini, sliced
• 1/2 cup cherry tomatoes
• 1/4 cup olives
• Lemon and herbs

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place cod and vegetables on a baking sheet.
3. Drizzle with olive oil and season.
4. Bake for 15-18 minutes.

Protein: Approximately 25g per serving.

21. Turkey Chili with Black Beans

A hearty and warming chili perfect for any night.

Ingredients:

• 6 oz ground turkey
• 1 can black beans
• 1 can diced tomatoes
• 1 onion, diced
• Chili powder and cumin

Instructions:

1. Brown turkey with onion.
2. Add beans, tomatoes, and spices.
3. Simmer for 20-30 minutes.

Protein: Approximately 30g per serving.

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Conclusion

These 21 clean eating, high-protein dinner recipes demonstrate that healthy eating doesn’t have to be complicated or boring. By focusing on whole foods, lean proteins, and fresh vegetables, you can create satisfying meals that nourish your body and delight your taste buds. We hope these recipes inspire you to make dinner the healthiest meal of your day.

References

[1] EatingWell. (2023, July 21). 30 High-Protein Dinners for Healthy Aging. Retrieved from https://www.eatingwell.com/gallery/7885069/healthy-aging-high-protein-dinner-recipes/