20 Five-Ingredient High-Protein Dinners
Each of these streamlined dinners uses five core ingredients, plus optional salt, pepper, and water, to make shopping and weeknight cooking easier.
The recipes use olive oil rather than seed oils and contain no soy or tofu. Choose certified gluten-free packaged ingredients when needed.
Before you begin
Cooking times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Cool food promptly before refrigerating or freezing.
Jump to a recipe
- 1. Salsa Chicken Rice and Beans
- 2. Pesto Chicken and Potatoes
- 3. Turkey Marinara Meatballs
- 4. Lemon Salmon and Asparagus
- 5. Shrimp Tomato Rice
- 6. Beef Cabbage Skillet
- 7. Chicken Broccoli Rice
- 8. Tuna Potato Bowl
- 9. Turkey Stuffed Peppers
- 10. Chicken White Bean Stew
- 11. Beef Taco Potatoes
- 12. Salmon Chickpea Plate
- 13. Turkey Sweet Potato Skillet
- 14. Chicken Tomato Quinoa
- 15. Shrimp Corn Tacos
- 16. Beef Broccoli Bowl
- 17. Turkey Lentil Soup
- 18. Chicken Fajita Rice
- 19. Salmon Green Bean Potatoes
- 20. Turkey Bean Chili
1. Salsa Chicken Rice and Beans
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
2. Pesto Chicken and Potatoes
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 1 1/2 pounds potatoes
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
3. Turkey Marinara Meatballs
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
4. Lemon Salmon and Asparagus
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 4 salmon fillets
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
5. Shrimp Tomato Rice
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
6. Beef Cabbage Skillet
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean beef
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
7. Chicken Broccoli Rice
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
8. Tuna Potato Bowl
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 2 cans tuna, drained
- 1 1/2 pounds potatoes
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
9. Turkey Stuffed Peppers
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Combine the prepared ingredients in a lightly oiled baking dish, or fill the vegetables as directed by the title. Bake at 375°F for 25 to 45 minutes, until hot and the protein is safely cooked.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
10. Chicken White Bean Stew
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 4 cups low-sodium gluten-free broth
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
11. Beef Taco Potatoes
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean beef
- 1 1/2 pounds potatoes
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
12. Salmon Chickpea Plate
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 4 salmon fillets
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
13. Turkey Sweet Potato Skillet
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 1 1/2 pounds potatoes
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
14. Chicken Tomato Quinoa
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
15. Shrimp Corn Tacos
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds peeled shrimp
- 4 cups chopped vegetables
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
16. Beef Broccoli Bowl
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean beef
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
17. Turkey Lentil Soup
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups low-sodium gluten-free broth
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
18. Chicken Fajita Rice
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds chicken
- 2 cups cooked rice or quinoa
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
19. Salmon Green Bean Potatoes
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 4 salmon fillets
- 1 1/2 pounds potatoes
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Heat the olive oil in a large skillet. Cook the protein over medium heat, add the vegetables and remaining ingredients, and cook until tender and heated through.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
20. Turkey Bean Chili
Servings: 4 Prep: 15 minutes Cook: 20–45 minutes
Ingredients
- 1 1/4 pounds lean ground turkey
- 4 cups low-sodium gluten-free broth
- 2 cups chopped vegetables
- 1 cup salsa, pesto, marinara, or broth appropriate to the dish
- 1 tablespoon extra-virgin olive oil
- Optional: salt and black pepper to taste
Instructions
- Wash and cut the produce, thaw frozen items safely, and prepare any cooked grain or pasta.
- Combine the ingredients in a large pot, bring to a gentle boil, then reduce heat and simmer 20 to 30 minutes until tender and safely cooked.
- Season to taste and divide evenly into four servings.
- Cool leftovers promptly. Refrigerate for up to four days, or freeze appropriate cooked meals in airtight portions for up to three months.
Serving idea: Add a simple side salad or extra non-starchy vegetable if desired.
Make-ahead notes
- Label frozen meals with the name and date.
- Thaw overnight in the refrigerator when possible.
- Reheat cooked food until steaming hot throughout.
