You simply can't go wrong with these scrumptious recipes that are full of protein and flavor.
34 High-Protein Meals
Updated on Sep. 16, 2024
Protein has many health and fitness benefits, including leaving you feeling more satisfied after a meal, providing you with more energy throughout the day, and helping you build lean muscle.
Most of us could use a little more protein in our diets. High-protein salads and scrumptious protein-packed lunch options are just the start.
These high-protein foods are not only yummy, but they’re a great energy source for anyone who is looking to have more pep in their step. So, what are you waiting for? Take a look at these recipes and get cooking!
Copycat Pasta Da Vinci
I fell in love with this high-protein dish at a restaurant and experimented until I could duplicate it at home. What’s so nice is that the sauce can be made ahead and be refrigerated or frozen. —Trisha Kruse, Eagle, Idaho
1/34
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Bacon Cheeseburger Casserole
Total Time
55 min
Servings
12 servings
From the Recipe Creator:
This protein-packed casserole has it all: ground beef, bacon, onions and cheese, all baked up in your trusty 9×13 pan. —Taste Recipes Test Kitchen
Nutrition Facts:
1 piece: 418 calories, 32g fat (15g saturated fat), 230mg cholesterol, 602mg sodium, 4g carbohydrate (2g sugars, 0 fiber), 28g protein.
3/34
Pressure-Cooker Penne with Meat Sauce
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This pressure-cooker pasta is delicious and super easy. I like to serve it with a chopped salad and Italian dressing. —Virginia Butterfield, Cranberry Township, Pennsylvania
Nutrition Facts:
1-1/2 cups: 472 calories, 14g fat (4g saturated fat), 71mg cholesterol, 775mg sodium, 55g carbohydrate (12g sugars, 5g fiber), 31g protein.
4/34
Mighty Nice Curried Chicken with Rice
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
This was one of the first chicken recipes I prepared for my husband more than 54 years ago. His exclamation? “Mighty nice!” That’s how it got its name. Sometimes I add extra broth to make more of the yummy sauce. —Kay Stansberry, Athens, Tennessee
Nutrition Facts:
7 ounces cooked chicken with 1-1/2 cups sauce: 657 calories, 39g fat (15g saturated fat), 187mg cholesterol, 1210mg sodium, 23g carbohydrate (13g sugars, 4g fiber), 52g protein.
5/34
Zucchini-Wrapped Chicken Enchiladas
Total Time
1 hour 15 min
Servings
4 servings
From the Recipe Creator:
These cheesy zucchini wrapped chicken enchiladas are a protein lovers dream! You will win your whole family over when you make this recipe. It’s full of flavor, texture, and nutrients.
Nutrition Facts:
2 enchiladas: 590 calories, 33g fat (18g saturated fat), 169mg cholesterol, 957mg sodium, 24g carbohydrate (13g sugars, 5g fiber), 53g protein.
6/34
Keto Air-Fryer Meatballs
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I have been following a keto diet for a year and a half and have lost 130 pounds. With this recipe for tasty air-fried keto meatballs, you won't miss the bread crumbs at all! I like to eat these saucy meatballs on their own, but they're also great over zucchini noodles. —Holly Balzer-Harz, Malone, New York
Nutrition Facts:
4 meatballs with 1/3 cup sauce: 404 calories, 27g fat (13g saturated fat), 162mg cholesterol, 799mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 31g protein.
7/34
The Best Beef Stew
Total Time
2 hours 30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
This stew is packed with protein and has tons of flavor thanks to the herbs, red wine and balsamic vinegar. —James Schend, Dairy Freed
Nutrition Facts:
1-1/2 cups: 366 calories, 11g fat (3g saturated fat), 71mg cholesterol, 605mg sodium, 40g carbohydrate (9g sugars, 6g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
8/34
Five-Spice Chicken Lettuce Wraps
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
With this lettuce wrap, I get all the satisfaction without all the carbs. The pickled carrots really make it feel special. Use them on other sandwiches and wraps for an extra pop of flavor, crunch and color. —Stacy Schneidmiller, Beaumont, Alberta
Nutrition Facts:
2 wraps: 236 calories, 11g fat (3g saturated fat), 101mg cholesterol, 625mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic exchanges: 4 lean meat.
9/34
Make-Ahead Spicy Olive Pasta
Total Time
1 hour 25 min
Servings
10 servings
From the Recipe Creator:
This is a fancy version of my grandchildren’s favorite baked spaghetti. It feels like such a special dinner, and it’s so cozy for winter. It’s also jam packed with protein, so you will feel energized instead of weighed down. —Louise Miller, Westminster, Maryland
Nutrition Facts:
1-1/4 cups: 563 calories, 27g fat (13g saturated fat), 116mg cholesterol, 1104mg sodium, 48g carbohydrate (10g sugars, 4g fiber), 33g protein.
10/34
Glazed Spatchcocked Chicken
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
A few pantry items, such as mustard and preserves, inspired this recipe. Since then it has been the successful centerpiece for both small weeknight meals and big parties. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
5 ounces cooked chicken: 437 calories, 17g fat (5g saturated fat), 104mg cholesterol, 458mg sodium, 35g carbohydrate (23g sugars, 0 fiber), 34g protein.
11/34
Chorizo Burgers with Green Chile Aioli
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Chorizo does all the work seasoning these burgers, and the aioli comes together in minutes. Wrap the juicy patties in lettuce for a keto version. Don't worry—the carb lovers in your home can still enjoy them on buns. —Becky Woollands, North Ridgeville, Ohio
Nutrition Facts:
1 burger: 677 calories, 56g fat (19g saturated fat), 145mg cholesterol, 1225mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 36g protein.
12/34
Jalapeno Popper Stuffed Chicken Breasts
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband is not crazy about chicken, but one of his favorite snacks is jalapeno poppers. So I created this fast dinnertime recipe to give the chicken plenty of flavor. He loves it cooked this way, and best of all is the quick cooking with little cleanup! —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 stuffed chicken breast: 518 calories, 33g fat (15g saturated fat), 171mg cholesterol, 1150mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 51g protein.
13/34
Sheet-Pan Soy-Ginger Salmon with Veggies
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This salmon and veggie sheet-pan dinner is packed with umami Asian flavors and is so easy to make. It’s high in protein, omega-3 fatty acids, fiber and so many other nutrients, but it’s so delicious! We like to serve it over brown rice or quinoa. —Pamela Gelsomini, Wrentham, Massachusetts
Nutrition Facts:
4 ounces cooked salmon with 1 cup vegetables: 426 calories, 26g fat (5g saturated fat), 76mg cholesterol, 627mg sodium, 20g carbohydrate (15g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable, 1/2 starch.
14/34
Pho (Vietnamese Noodle Soup)
Total Time
6 hours
Servings
12 servings
From the Recipe Creator:
Pho is one of Vietnam’s most well-known dishes. For many families, the cooking of the dish is a true labor of love and care. With its aromatic broth, slurpable rice noodles and many delicious garnish options, it is very easy to customize a bowl to suit your tastes. Did I mention it’s packed with protein too? —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup noodles with 3/4 cup broth and 4 ounces cooked beef: 507 calories, 8g fat (3g saturated fat), 79mg cholesterol, 1351mg sodium, 58g carbohydrate (3g sugars, 2g fiber), 44g protein.
15/34
Spicy Pork Loin Alfredo
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
This recipe is a quick and easy high-protein dinner but still has a lot of great flavor. From time to time I’ll add half a pound of sautéed mushrooms to the sauce just before serving. —Cheryl Erikson, Rock Hill, South Carolina
Nutrition Facts:
1 serving: 942 calories, 63g fat (37g saturated fat), 249mg cholesterol, 1638mg sodium, 48g carbohydrate (6g sugars, 3g fiber), 49g protein.
16/34
Pressure-Cooker Pot Roast with Asian Black Bean Sauce
Total Time
1 hour 35 min
Servings
10 servings
From the Recipe Creator:
I love stir-fry with black bean sauce. This recipe takes that same delicious flavor and combines it with fork-tender pot roast. —Judy Lawson, Chelsea, Michigan
Nutrition Facts:
1 serving: 286 calories, 14g fat (5g saturated fat), 89mg cholesterol, 635mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.
17/34
Cheesesteak-Stuffed Peppers
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
This is a hearty, low-carb dish that can stand alone at meal time. It’s loaded with protein and veggies, yet it’s creamy and satisfying so you won’t even miss the carbs! Feel free to substitute thinly sliced chicken breast for a leaner protein option and try other cheeses like smoked gouda or extra-sharp cheddar. —Erica Malerich, Pacific, Missouri. If you want to lose weight, then here’s an effective 7-Day high-protein meal plan for you.
Nutrition Facts:
1 stuffed pepper: 704 calories, 50g fat (26g saturated fat), 164mg cholesterol, 883mg sodium, 22g carbohydrate (11g sugars, 4g fiber), 46g protein.
18/34
Steak and Potato Foil Packs
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
As a park ranger, I've cooked a lot of meals outdoors. I often assemble a steak and potato foil pack and toss it into my backpack with some ice. Then when I set up camp, it's easy to cook over a campfire. If I'm at home, I use my grill, and the food is just as good. —Ralph Jones, San Diego, California
Nutrition Facts:
1 packet: 348 calories, 7g fat (3g saturated fat), 69mg cholesterol, 677mg sodium, 29g carbohydrate (2g sugars, 3g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 starch.
19/34
Cafe Rio Copycat Pork Bowls
Total Time
10 hours 20 min
Servings
8 servings
From the Recipe Creator:
My friends are big fans of Cafe Rio's sweet pork tacos, so I came up with this version to eat in the comfort of our own homes. Serve the pork in flour tortillas or taco shells, or enjoy it on its own. —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 cup cooked pork: 419 calories, 22g fat (8g saturated fat), 125mg cholesterol, 560mg sodium, 18g carbohydrate (15g sugars, 0 fiber), 37g protein.
20/34
Slow-Cooker Buffalo Chicken Salad
Total Time
2 hours 50 min
Servings
6 servings
From the Recipe Creator:
My husband and sons love chicken with blue cheese, so I created this salad. You can even make the chicken the day before and reheat when ready to serve. —Shauna Havey, Roy, Utah
Nutrition Facts:
1 serving: 385 calories, 26g fat (9g saturated fat), 93mg cholesterol, 1693mg sodium, 12g carbohydrate (2g sugars, 4g fiber), 28g protein.
21/34
Kabobless Chicken and Vegetables
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
As the primary caregiver for my grandma, I am trying to cook healthier for her. I am fascinated with Mediterranean cuisine. It is much easier to have chicken and vegetables off the kabob, which inspired this sheet-pan dinner. —Chelsea Madren, Fullerton, California
Nutrition Facts:
1 serving: 305 calories, 15g fat (3g saturated fat), 84mg cholesterol, 158mg sodium, 9g carbohydrate (7g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable.
22/34
23/34
Sheet-Pan Jambalaya with Cauliflower Rice
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Sheet-pan dinners are a busy cook's dream with quick prep and easy cleanup. This sheet-pan jambalaya is a healthy twist on a classic that uses cauliflower rice for a lower-carb supper. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 366 calories, 23g fat (6g saturated fat), 158mg cholesterol, 1301mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 29g protein.
24/34
Slow-Cooker Thai Peanut Noodles
Total Time
3 hours 5 min
Servings
6 servings
From the Recipe Creator:
I like to serve these Thai peanut noodles with green onion or cilantro for pops of color and fresh flavor. This dish is also high in protein, so it’s wonderful for everyone of all ages. —Catherine Cebula, Littleton, Massachusetts
Nutrition Facts:
1-1/3 cups: 378 calories, 11g fat (2g saturated fat), 63mg cholesterol, 436mg sodium, 37g carbohydrate (5g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 fat, 1 vegetable.
25/34
Instant Pot Taco Pasta
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This dish is a welcome change from boring taco Tuesday. I've taken all the flavors of tacos and created an easy pasta dish. Kids love the taste, and I love how quick and easy it is to put together in the electric pressure cooker. To lighten things up, use ground turkey instead of the beef. — Christine Hadden, Whitman, Massachusetts
Nutrition Facts:
2 cups: 598 calories, 25g fat (11g saturated fat), 108mg cholesterol, 1845mg sodium, 53g carbohydrate (3g sugars, 3g fiber), 40g protein.
26/34
Pineapple Pork Chops
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We try to eat a variety of foods, and although we like pork, it really has very little flavor. One night I was fixing some beautiful boneless pork loin chops and decided to add a fruity sauce. The chops ended up being moist and juicy, and the sauce was delicious. This dinner, perfect served over rice, takes less than 30 minutes. It is wonderful for weeknight meals but nice enough for company too. —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 pork chop with 2 tablespoons sauce: 407 calories, 15g fat (4g saturated fat), 68mg cholesterol, 914mg sodium, 38g carbohydrate (33g sugars, 1g fiber), 29g protein.
27/34
Sweet & Tangy Salmon with Green Beans
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I’m always up for new ways to cook salmon. In this high-protein meal, a sweet sauce gives the fish and green beans some down-home barbecue tang. Even our kids love it. —Aliesha Caldwell, Robersonville, North Carolina
Nutrition Facts:
1 fillet with 3/4 cup green beans: 394 calories, 22g fat (5g saturated fat), 93mg cholesterol, 661mg sodium, 17g carbohydrate (10g sugars, 4g fiber), 31g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 vegetable, 1/2 starch.
28/34
Shrimp Cobb Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute, too. Use any greens you like—it’s a versatile salad. — Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
29/34
How to Bake Salmon in Foil
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Baking salmon in foil is an easy technique that can also be used on the grill. This quick recipe uses lemon zest and slices plus garlic for flavor, but you could also try other citrus fruits, herbs and spices. —Taste Recipes Test Kitchen
Nutrition Facts:
4 ounces cooked salmon: 273 calories, 18g fat (5g saturated fat), 86mg cholesterol, 402mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1 fat.
30/34
The Best Eggplant Parmesan
Total Time
1 hour 50 min
Servings
2 casseroles (8 servings each)
From the Recipe Creator:
I love eggplant and have many recipes that include it, but this one is my favorites. The cheeses and seasonings make the dish unforgettable. —Dottie Kilpatrick, Wilmington, North Carolina
Nutrition Facts:
1 piece: 585 calories, 40g fat (14g saturated fat), 132mg cholesterol, 935mg sodium, 32g carbohydrate (11g sugars, 7g fiber), 29g protein.
31/34
White Chicken Enchiladas
Total Time
40 min
Servings
5 servings
From the Recipe Creator:
I adapted the recipe for these rich and creamy white chicken enchiladas from a cooking class I had a while back. —Janice Montiverdi, Sugar Land, Texas
Nutrition Facts:
2 enchiladas: 1048 calories, 52g fat (23g saturated fat), 225mg cholesterol, 1979mg sodium, 76g carbohydrate (3g sugars, 5g fiber), 67g protein.
32/34
Sheet-Pan Tandoori Chicken
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
This tandoori chicken recipe is easy for weeknights since it bakes in one pan, but it is also special enough for guests. The best part? There isn’t much to clean up when dinner is over! —Anwar Khan, Iriving, Texas
Nutrition Facts:
2 chicken thighs with 1 cup sweet potatoes and 4 tomatoes: 589 calories, 27g fat (9g saturated fat), 186mg cholesterol, 187mg sodium, 29g carbohydrate (13g sugars, 6g fiber), 52g protein.
33/34
Chicken Quesadillas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Leftover chicken gets Mexican flair from cumin in this fun main dish. The chicken quesadilla recipe has an impressive look and taste yet requires little preparation. —Linda Wetzel, Woodland Park, Colorado
Nutrition Facts:
1 each: 477 calories, 26g fat (13g saturated fat), 106mg cholesterol, 901mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 31g protein.
34/34
Lemony Chicken & Rice
Total Time
1 hour 10 min
Servings
2 casseroles (4 servings each)
From the Recipe Creator:
I couldn’t say who loves this recipe best, because it gets raves every time I serve it! Occasionally I even get a phone call or email from a friend requesting the recipe, and it’s certainly a favorite for my grown children and 15 grandchildren. —Maryalice Wood, Langley, British Columbia
Nutrition Facts:
2 chicken thighs with 3/4 cup rice mixture: 624 calories, 26g fat (6g saturated fat), 173mg cholesterol, 754mg sodium, 41g carbohydrate (1g sugars, 1g fiber), 53g protein.
