Full Recipes: Top 20 Kid-Friendly High-Protein Dinners

Getting dinner on the table shouldn’t feel like a daily battle—especially when kids are involved. You want meals they’ll actually eat, but you also want real nutrition that keeps them full, focused, and growing strong. That’s where high-protein dinners come in.

This list of Top 20 Kid-Friendly High-Protein Dinners is packed with simple, familiar flavors and no-drama recipes the whole family can agree on. Think cozy classics, easy weeknight wins, and meals that don’t require sneaky tactics or separate “kid food.” Every recipe is designed to be filling, balanced, and realistic for busy nights—because feeding your family well shouldn’t be complicated.

1. Cheesy Ground Beef & Cauliflower Casserole

Protein Source: Beef, Cheese
Prep Time: 15 mins | Cook Time: 30 mins | Servings: 4

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/2 cup chopped onion
• 1 medium green bell pepper, chopped
• 1 pound lean ground beef
• 3 cups bite-size cauliflower florets
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 cup shredded sharp Cheddar cheese
• Optional toppings: Tortilla chips, sour cream, cilantro

Instructions

1. Preheat oven to 400°F.
2. Heat oil in a large ovenproof skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 3 minutes.
3. Add ground beef; cook, breaking up with a spoon, until browned, 5 to 7 minutes. Drain if necessary.
4. Stir in cauliflower, garlic, salt, and pepper. Cook, stirring occasionally, until the cauliflower is tender-crunchy, 5 to 7 minutes.
5. Sprinkle with cheese. Transfer the skillet to the oven and bake until the cheese is melted and bubbly, about 5 minutes.
6. Serve with optional toppings if desired.

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2. One-Skillet Cheesy Ground Chicken Pasta

Protein Source: Chicken, Cheese
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 pound ground chicken
• 1 cup chopped red onion
• 1 cup halved grape tomatoes
• 2 teaspoons Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 8 ounces whole-wheat penne or rotini
• 2 cups low-sodium chicken broth
• 5 ounces fresh baby spinach
• 1 cup shredded mozzarella cheese
• 1/2 cup chopped fresh basil

Instructions

1. Heat oil in a large skillet over medium-high heat. Add ground chicken; cook, breaking up with a spoon, until browned, 5 to 7 minutes.
2. Add onion, tomatoes, Italian seasoning, salt, and pepper. Cook, stirring, until the onion is softened, about 3 minutes.
3. Stir in pasta and broth. Bring to a boil. Reduce heat to medium-low, cover, and simmer until the pasta is tender and most of the liquid is absorbed, 10 to 12 minutes.
4. Stir in spinach and cook until wilted, about 1 minute.
5. Sprinkle with mozzarella. Cover and let stand until the cheese is melted, about 2 minutes.
6. Garnish with basil before serving.

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3. One-Pot Lentil & Vegetable Soup with Parmesan

Protein Source: Lentils, Parmesan
Prep Time: 15 mins | Cook Time: 40 mins | Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 2 medium carrots, chopped
• 2 stalks celery, chopped
• 3 cloves garlic, minced
• 1 1/2 cups dried brown or green lentils, rinsed
• 1 (28 ounce) can crushed tomatoes
• 6 cups low-sodium vegetable or chicken broth
• 2 teaspoons dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 Parmesan cheese rind (optional)
• 4 cups chopped kale or spinach
• 1/2 cup grated Parmesan cheese

Instructions

1. Heat oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook, stirring, until softened, 5 to 7 minutes.
2. Add garlic and cook for 1 minute.
3. Stir in lentils, tomatoes, broth, thyme, salt, pepper, and Parmesan rind (if using). Bring to a boil.
4. Reduce heat to low, cover, and simmer until the lentils are tender, 30 to 35 minutes.
5. Stir in kale (or spinach) and cook until wilted, 2 to 3 minutes.
6. Remove the Parmesan rind. Serve topped with grated Parmesan cheese.

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4. Curry Chicken Potpie (Bonus/Alternative)

Protein Source: Chicken, Peas
Prep Time: 20 mins | Cook Time: 45 mins | Servings: 4

Ingredients

• 2 tablespoons unsalted butter
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 2 cups chopped cauliflower
• 1 cup frozen peas and carrots
• 1/4 cup all-purpose flour
• 1/3 cup heavy cream, divided
• 2 cups low-sodium chicken broth
• 1 1/2 cups shredded cooked chicken
• 1 store-bought pie crust

Instructions

1. Preheat oven to 400°F.
2. Melt butter in a saucepan. Add onion; cook until softened. Add garlic, curry powder, and salt; cook for 1 minute.
3. Stir in cauliflower, peas, and carrots. Sprinkle with flour and stir.
4. Reserve 1 tbsp cream; stir in the rest with broth and chicken. Cook until thickened, 3-5 mins.
5. Transfer to a pie pan. Top with pie crust, crimp edges, and make slits. Brush with reserved cream.
6. Bake until golden and bubbling, 30-35 mins. Let cool 10 mins.

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5. One-Pot Beef Stroganoff

Protein Source: Ground Beef, Sour Cream
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1 pound lean ground beef
• 1 small onion, diced
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced
• 2 cups beef broth
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon Dijon mustard
• 8 ounces wide egg noodles
• 1/2 cup sour cream (or Greek yogurt)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot or deep skillet, brown the ground beef over medium-high heat. Drain excess fat.
2. Add onion and mushrooms; cook until softened, about 5 minutes. Stir in garlic and cook for 1 minute.
3. Pour in beef broth, Worcestershire sauce, and Dijon mustard. Bring to a boil.
4. Add egg noodles. Reduce heat to medium-low, cover, and simmer for 7-10 minutes or until noodles are tender and most liquid is absorbed.
5. Remove from heat. Stir in sour cream until creamy. Season with salt and pepper.
6. Garnish with parsley and serve.

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6. One-Pot Spaghetti with Meat Sauce

Protein Source: Ground Beef
Prep Time: 5 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1 pound lean ground beef
• 1 (24 ounce) jar marinara sauce
• 3 cups water (or low-sodium beef broth)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 12 ounces dry spaghetti, broken in half
• 1/4 cup grated Parmesan cheese
• Optional: 1 cup fresh spinach (chopped)

Instructions

1. In a large pot, brown the ground beef over medium-high heat. Drain fat.
2. Stir in the marinara sauce, water, garlic powder, and onion powder. Bring to a boil.
3. Add the broken spaghetti. Use tongs to ensure the pasta is submerged.
4. Reduce heat to medium, cover, and cook for 10-12 minutes, stirring occasionally to prevent sticking, until pasta is tender.
5. If using spinach, stir it in at the end until wilted.
6. Serve topped with Parmesan cheese.

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7. One-Pot Creamy Cajun Chicken Pasta

Protein Source: Chicken
Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1 pound chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 2 teaspoons Cajun seasoning (use a mild version for kids)
• 1 bell pepper, sliced
• 2 cups chicken broth
• 1 cup heavy cream (or half-and-half)
• 8 ounces penne pasta
• 1/2 cup grated Parmesan cheese

Instructions

1. Toss chicken pieces with Cajun seasoning.
2. Heat oil in a large skillet. Add chicken and cook until browned, about 5-7 minutes. Remove chicken and set aside.
3. Add bell pepper to the skillet and sauté for 2 minutes.
4. Pour in chicken broth and cream. Bring to a simmer.
5. Add pasta. Cover and cook for 10-12 minutes until pasta is tender.
6. Stir the chicken back in along with the Parmesan cheese. Stir until the sauce thickens and coats the pasta.

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8. Ground Beef & Potatoes Skillet

Protein Source: Ground Beef
Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4

Ingredients

• 1 pound ground beef
• 3 large potatoes, peeled and diced into 1/2-inch cubes
• 1/2 cup diced onion
• 1 cup frozen corn or peas
• 1/2 cup beef broth
• 1 teaspoon paprika
• 1 cup shredded cheddar cheese

Instructions

1. In a large skillet, brown the ground beef with the onion. Drain fat.
2. Add the diced potatoes, beef broth, and paprika.
3. Cover and cook over medium heat for 15-20 minutes, stirring occasionally, until potatoes are fork-tender.
4. Stir in the frozen corn or peas and cook for 2 more minutes.
5. Sprinkle with cheese, cover for 1 minute until melted, and serve.

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9. White Chicken Chili Casserole

Protein Source: Chicken, White Beans
Prep Time: 15 mins | Cook Time: 20 mins | Servings: 6

Ingredients

• 3 cups shredded cooked chicken
• 2 cans (15 oz) Great Northern beans, drained and rinsed
• 1 can (4 oz) mild diced green chiles
• 1 cup salsa verde
• 1 cup sour cream
• 2 cups shredded Monterey Jack cheese
• 1 cup crushed tortilla chips

Instructions

1. Preheat oven to 350°F.
2. In a large bowl, mix chicken, beans, green chiles, salsa verde, and sour cream.
3. Spread the mixture into a 9×13 inch baking dish.
4. Top with cheese and crushed tortilla chips.
5. Bake for 20 minutes until the cheese is bubbly and the chips are golden.

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10. One-Pan Baked Chicken & Potatoes

Protein Source: Chicken
Prep Time: 10 mins | Cook Time: 40 mins | Servings: 4

Ingredients

• 1.5 pounds chicken thighs or drumsticks
• 1 pound baby potatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary or thyme
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup baby carrots

Instructions

1. Preheat oven to 400°F.
2. On a large sheet pan, toss potatoes and carrots with 1 tablespoon oil, salt, and pepper.
3. Place chicken pieces among the vegetables. Brush chicken with remaining oil and season with rosemary, garlic powder, salt, and pepper.
4. Bake for 35-40 minutes until chicken reaches an internal temperature of 165°F and potatoes are tender.
5. Serve directly from the pan.

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11. Healthy Chicken Meatballs

Protein Source: Chicken
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients

• 1 pound ground chicken
• 1/2 cup breadcrumbs (or almond meal)
• 1/4 cup grated Parmesan cheese
• 1 egg, lightly beaten
• 1/2 teaspoon garlic powder
• Optional: 1/2 cup finely grated carrots or zucchini (squeezed dry)

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground chicken, breadcrumbs, Parmesan, egg, and garlic powder (and veggies if using).
3. Mix gently until just combined. Do not overmix.
4. Roll into 1-inch balls and place on the prepared baking sheet.
5. Bake for 15-18 minutes until cooked through and slightly golden.
6. Serve with your favorite dipping sauce or over pasta.

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12. Classic Carbonara (No Cream)

Protein Source: Eggs, Bacon
Prep Time: 5 mins | Cook Time: 15 mins | Servings: 4

Ingredients

• 12 ounces spaghetti
• 4 large eggs
• 1 cup freshly grated Parmesan cheese
• 6 slices bacon or pancetta, diced
• 2 cloves garlic, minced
• Black pepper to taste

Instructions

1. Bring a large pot of salted water to a boil. Cook spaghetti according to package directions.
2. While pasta cooks, whisk eggs and Parmesan together in a small bowl.
3. In a large skillet, cook bacon over medium heat until crispy. Add garlic and cook for 1 minute. Turn off the heat.
4. Reserve 1/2 cup of pasta water, then drain the spaghetti.
5. Add the hot spaghetti to the skillet with the bacon.
6. Quickly pour the egg mixture over the pasta, tossing constantly. The heat from the pasta will cook the eggs into a creamy sauce without scrambling them. Add reserved pasta water as needed for creaminess.
7. Season with pepper and serve immediately.

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13. Teriyaki Pineapple Salmon

Protein Source: Salmon
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients

• 4 salmon fillets
• 1/2 cup teriyaki sauce
• 1 cup fresh pineapple chunks
• 1 tablespoon olive oil
• 1 teaspoon sesame seeds (optional)
• Sliced green onions for garnish

Instructions

1. Preheat oven to 400°F. Line a baking sheet with foil.
2. Place salmon fillets on the baking sheet. Brush generously with teriyaki sauce.
3. Arrange pineapple chunks around the salmon.
4. Bake for 12-15 minutes until the salmon flakes easily with a fork.
5. Brush with more teriyaki sauce halfway through cooking.
6. Garnish with sesame seeds and green onions. Serve with rice.

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14. Homemade Hamburger Helper

Protein Source: Ground Beef, Cheese
Prep Time: 5 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1 pound ground beef
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 2 cups elbow macaroni, uncooked
• 2 cups beef broth
• 1 cup milk
• 2 cups shredded cheddar cheese

Instructions

1. In a large skillet, brown the ground beef in olive oil. Drain fat.
2. Stir in garlic powder, onion powder, and paprika.
3. Add the dry macaroni, beef broth, and milk.
4. Bring to a boil, then reduce heat to low. Cover and simmer for 10-12 minutes until pasta is tender.
5. Stir in the cheese until melted and creamy.
6. Let sit for 5 minutes to thicken before serving.

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15. Sweet and Savory Chicken Stir Fry

Protein Source: Chicken
Prep Time: 15 mins | Cook Time: 10 mins | Servings: 4

Ingredients

• 1 pound chicken breast, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1/4 cup soy sauce (low sodium)
• 2 tablespoons honey
• 1 tablespoon ginger, minced
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil

Instructions

1. In a small bowl, whisk soy sauce, honey, ginger, and cornstarch.
2. Heat 1 tablespoon oil in a wok or large skillet over high heat.
3. Add chicken and stir-fry until cooked through, about 5 minutes. Remove chicken.
4. Add remaining oil and stir-fry broccoli and bell pepper for 3-4 minutes until tender-crisp.
5. Return chicken to the pan and pour the sauce over.
6. Cook for 1-2 minutes until the sauce thickens and coats everything. Serve over rice or noodles.

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16. Chili Con Carne for Kids (Mild & Veggie-Packed)

Protein Source: Ground Beef, Kidney Beans
Prep Time: 15 mins | Cook Time: 30 mins | Servings: 6

Ingredients

• 1 pound lean ground beef
• 1 onion, finely diced
• 1 carrot, finely grated
• 1 zucchini, finely grated
• 1 bell pepper, diced
• 1 can (15 oz) kidney beans, rinsed
• 1 can (15 oz) crushed tomatoes
• 1 tablespoon mild chili powder
• 1 teaspoon cumin
• 1/2 cup frozen corn

Instructions

1. In a large pot, brown the ground beef with the onion over medium heat. Drain fat.
2. Stir in the grated carrot, zucchini, and diced bell pepper. Cook for 5 minutes until softened.
3. Add the crushed tomatoes, kidney beans, chili powder, and cumin.
4. Simmer on low for 20 minutes, stirring occasionally.
5. Stir in the frozen corn and cook for 2 more minutes.
6. Serve with rice, a dollop of sour cream, and a sprinkle of cheese.

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17. Baked Orange Chicken

Protein Source: Chicken
Prep Time: 15 mins | Cook Time: 20 mins | Servings: 4

Ingredients

• 1.5 pounds chicken breast, cut into chunks
• 1/2 cup cornstarch
• 2 eggs, beaten
• 1 cup orange juice
• 1/2 cup sugar (or honey)
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder

Instructions

1. Preheat oven to 400°F. Grease a baking sheet.
2. Dip chicken chunks in egg, then coat in cornstarch. Place on the baking sheet.
3. Bake for 15-20 minutes until crispy and cooked through.
4. While chicken bakes, combine orange juice, sugar, soy sauce, vinegar, garlic, and ginger in a saucepan.
5. Simmer the sauce over medium heat until it thickens and reduces by half.
6. Toss the baked chicken in the orange glaze until well coated. Serve with rice and steamed broccoli.

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18. Simple Homemade Fish Sticks

Protein Source: White Fish, Flax Seeds
Prep Time: 15 mins | Cook Time: 12 mins | Servings: 4

Ingredients

• 1 pound white fish (cod or tilapia), cut into strips
• 1/2 cup flour
• 2 eggs, beaten
• 1 cup Panko breadcrumbs
• 1/4 cup ground flax seeds
• 1/2 teaspoon salt
• 1/2 teaspoon paprika

Instructions

1. Preheat oven to 425°F. Place a wire rack on a baking sheet.
2. Mix Panko, flax seeds, salt, and paprika in a shallow dish.
3. Dredge fish strips in flour, dip in egg, then coat in the Panko-flax mixture.
4. Place on the wire rack and spray lightly with oil.
5. Bake for 10-12 minutes until the fish is opaque and the coating is golden and crispy.
6. Serve with lemon wedges or tartar sauce.

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19. Homemade Spaghettios and Meatballs

Protein Source: Turkey Meatballs
Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients

• 1 pound frozen or homemade turkey meatballs
• 2 cups Anellini (ring-shaped) pasta
• 1 (15 oz) can tomato sauce
• 1/2 cup water
• 1 tablespoon honey or sugar
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder

Instructions

1. Cook the pasta in boiling water until al dente. Drain.
2. In a large pot, combine tomato sauce, water, honey, garlic powder, and meatballs.
3. Simmer over medium heat for 10 minutes until meatballs are heated through.
4. Stir in the cooked pasta and Parmesan cheese.
5. Cook for 2 more minutes until the sauce coats the pasta.
6. Serve warm.

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20. Slow Cooker Chicken Tacos

Protein Source: Chicken
Prep Time: 5 mins | Cook Time: 4-6 hours | Servings: 6

Ingredients

• 1.5 pounds chicken breasts
• 1 jar (16 oz) mild salsa
• 1 tablespoon taco seasoning
• Tortillas
• Toppings: Cheese, avocado, sour cream, lettuce

Instructions

1. Place chicken breasts in the slow cooker.
2. Pour salsa and taco seasoning over the chicken.
3. Cook on low for 6 hours or high for 4 hours.
4. Shred the chicken with two forks directly in the slow cooker.
5. Serve the shredded chicken in tortillas with your favorite toppings.