9 Irresistible High Protein Dinners That Boost Energy & Keep You Full

You want dinners that taste amazing, power you through busy days, and keep you full for hours? You’re in the right kitchen. These nine high-protein recipes hit that perfect trifecta: bold flavor, balanced nutrition, and meal-prep friendliness. We’re talking juicy chicken, flaky salmon, hearty legumes, and satisfying plant-based options that are anything but boring.

Each recipe is built for real life—weeknight easy, leftovers-friendly, and customizable. Plus, I’ve packed in smart swaps, quick tips, and a touch of foodie fun. Ready to cook like someone who’s got their life together (even if you’re reheating leftovers in sweatpants)? Let’s do it.

1. Sheet-Pan Lemon Herb Chicken With Roasted Chickpeas & Broccolini

This is the weeknight hero you’ll make on repeat. It’s juicy chicken, crispy chickpeas, and charred broccolini on one pan—bright, zesty, and packed with protein and fiber. Perfect for meal prep or feeding a hungry crowd without the chaos.

Ingredients:

• 1.5 lb boneless, skinless chicken thighs
• 1 (15 oz) can chickpeas, drained and rinsed
• 2 bunches broccolini, trimmed
• 2 tbsp olive oil
• 1 lemon (zest and juice)
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)
• Cooked quinoa or brown rice (optional, for serving)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. In a bowl, whisk olive oil, lemon zest and juice, garlic, oregano, thyme, smoked paprika, red pepper flakes, salt, and pepper.
3. Toss chicken with half the marinade; toss chickpeas and broccolini with the rest. Spread everything on the sheet pan, keeping chicken pieces slightly apart.
4. Roast for 22–28 minutes, flipping broccolini halfway. Chicken is done at 165°F (74°C) and chickpeas should be crisp at the edges.
5. Garnish with parsley. Serve as-is or over quinoa/rice.

Pro tip: Swap broccolini for asparagus or green beans. Want extra crunch? Add slivered almonds in the last 5 minutes. Leftovers make a killer lunch bowl with a dollop of plain Greek yogurt.

2. Miso-Ginger Salmon Bowls With Sesame Edamame

This bowl tastes like your favorite sushi spot—without the price tag. The salmon is sweet-savory with a little umami magic, and the edamame adds extra protein. It’s fast, fresh, and seriously satisfying.

Ingredients:

• 4 salmon fillets (about 5–6 oz each)
• 2 tbsp white miso paste
• 1.5 tbsp honey or maple syrup
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 1 tsp sesame oil
• 2 cups shelled edamame (thawed if frozen)
• 2 cups cooked brown rice or quinoa
• 1 cup shredded carrots
• 1 avocado, sliced
• 2 scallions, thinly sliced
• Sesame seeds, for garnish
• Lime wedges, for serving

Instructions:

1. Preheat oven to 400°F (205°C). Line a baking sheet.
2. Mix miso, honey, soy, rice vinegar, ginger, and sesame oil. Brush generously over salmon.
3. Bake salmon for 10–12 minutes, depending on thickness, until just opaque and flaky.
4. Warm edamame in a skillet with a splash of water and a pinch of salt for 2–3 minutes.
5. Assemble bowls with rice/quinoa, carrots, edamame, salmon, and avocado. Top with scallions, sesame seeds, and a squeeze of lime.

Make it spicier with sriracha or chili crisp. No miso? Sub a mix of soy and a little tahini for a similar vibe. This reheats beautifully, but add avocado fresh.

3. Creamy Greek Yogurt Chicken Skillet With Sun-Dried Tomatoes & Spinach

Think creamy Tuscan chicken, but lighter and protein-packed. Greek yogurt gives you that silky sauce without the heavy cream, and sun-dried tomatoes bring concentrated flavor. It’s a 30-minute dinner that feels like a little restaurant moment.

Ingredients:

• 1.25 lb boneless, skinless chicken breasts, cut into cutlets
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 cup sun-dried tomatoes in oil, chopped (drained)
• 1/2 cup low-sodium chicken broth
• 1 tsp Dijon mustard
• 1 tsp Italian seasoning
• 3 cups baby spinach
• 3/4 cup plain 2% Greek yogurt (room temp)
• 2 tbsp grated Parmesan (optional)
• Fresh basil or parsley, for garnish
• Cooked whole-wheat pasta or cauliflower rice, for serving

Instructions:

1. Season chicken with salt and pepper. Heat olive oil in a large skillet over medium-high. Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate.
2. Lower heat to medium. Add garlic and sun-dried tomatoes; cook 1 minute. Stir in broth, Dijon, and Italian seasoning; simmer 2 minutes, scraping up browned bits.
3. Turn heat to low. Whisk in Greek yogurt until creamy (don’t boil). Add spinach to wilt. Stir in Parmesan if using.
4. Return chicken to the skillet and coat in sauce. Warm through 1–2 minutes.

Serve over pasta for cozy vibes, or cauliflower rice for lighter nights. Tip: Bring yogurt to room temp to avoid curdling; if it looks too thick, splash in more broth. Add capers for a briny kick.

4. Spiced Turkey & Lentil Stuffed Peppers With Feta

These peppers are a meal-prep dream—high protein, high fiber, and full of savory spices. The combo of turkey and lentils keeps you full for hours, while feta adds that salty little pop. They reheat like a charm.

Ingredients:

• 6 large bell peppers, tops sliced off and seeds removed
• 1 lb lean ground turkey
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 cup cooked brown lentils (or canned, rinsed)
• 1 cup cooked brown rice or quinoa
• 1 (14.5 oz) can diced tomatoes, drained
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp cinnamon
• 1/2 tsp dried oregano
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1/2 cup crumbled feta
• 2 tbsp olive oil
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat oven to 400°F (205°C). Place peppers cut-side up in a baking dish; drizzle with 1 tbsp olive oil and a pinch of salt. Roast for 10 minutes to soften.
2. Meanwhile, heat 1 tbsp olive oil in a skillet over medium. Cook onion for 3–4 minutes; add garlic for 30 seconds. Add turkey; cook until no longer pink, breaking it up.
3. Stir in lentils, rice/quinoa, diced tomatoes, cumin, paprika, cinnamon, oregano, salt, and pepper. Simmer 2–3 minutes to meld flavors.
4. Remove peppers from oven. Spoon filling into each pepper. Top with feta.
5. Bake 15–20 minutes, until peppers are tender and feta slightly golden. Garnish with parsley.

Variations: Swap turkey for ground chicken or plant-based crumbles. Add chopped olives for Mediterranean flair. Extra filling? It’s amazing in lettuce cups with a squeeze of lemon.

5. Garlicky Shrimp & White Bean Skillet With Wilted Greens

One pan. Fifteen minutes. Huge flavor. Shrimp and cannellini beans team up for a fast, high-protein dinner that’s bright with lemon and loaded with garlic. It’s the kind of dish you’ll “taste test” a little too often.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tbsp olive oil
• 4 garlic cloves, thinly sliced
• 1/2 tsp red pepper flakes (optional)
• 1 (15 oz) can cannellini beans, drained and rinsed
• 3 cups baby kale or spinach
• 1/2 cup low-sodium chicken or veggie broth
• Zest and juice of 1 lemon
• Salt and black pepper to taste
• Fresh dill or parsley, chopped
• Crusty whole-grain bread or cooked farro, for serving

Instructions:

1. Pat shrimp dry; season with salt and pepper.
2. Heat olive oil in a large skillet over medium. Add garlic and red pepper flakes; cook 30–60 seconds until fragrant.
3. Add shrimp; cook 1–2 minutes per side until just pink. Remove to a plate.
4. Add beans and broth; simmer 2 minutes. Stir in greens to wilt. Add lemon zest and juice.
5. Return shrimp to the pan; toss and season to taste. Finish with dill or parsley.

Serve with crusty bread to soak up that garlicky sauce or spoon over farro. Add cherry tomatoes for sweetness or a pat of butter for a richer finish. If using frozen shrimp, thaw and pat very dry for best sear.

6. Chili-Lime Tofu Crunch Bowls With Peanut Slaw

Plant-based and punchy. This tofu gets crispy in the oven with a tangy chili-lime glaze, then you pile it onto a crunchy slaw with peanut dressing. It’s high protein, high texture, and high satisfaction.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp olive or avocado oil
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp lime juice
• 1 tbsp honey or maple syrup
• 1 tsp chili-garlic sauce or sriracha
• 1/2 tsp ground cumin
• 2 cups shredded cabbage (purple or green)
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1/4 cup roasted peanuts, chopped
• 2 scallions, sliced
• Cooked brown rice or rice noodles, for serving

Peanut Dressing:

• 3 tbsp creamy peanut butter
• 1.5 tbsp lime juice
• 1 tbsp soy sauce or tamari
• 1 tsp honey or maple syrup
• 1 tsp grated ginger
• 2–3 tbsp warm water to thin

Instructions:

1. Preheat oven to 425°F (220°C). Toss tofu with cornstarch, oil, and a pinch of salt. Spread on a lined sheet and bake 25–30 minutes, flipping halfway, until crispy.
2. Whisk soy, lime juice, honey, chili-garlic, and cumin. Toss with hot tofu right out of the oven.
3. Whisk peanut dressing ingredients until smooth, adding water to creamy-pourable consistency.
4. Toss cabbage, carrots, bell pepper, and scallions with half the dressing.
5. Assemble bowls with rice/noodles, slaw, tofu, and peanuts. Drizzle more dressing.

Shortcuts: Use bagged slaw mix. Add edamame for extra protein or mango for sweetness. Air fryer fans: cook tofu at 400°F (205°C) for 14–16 minutes, shaking once.

7. Steakhouse Power Salad With Chimichurri & Crispy Potatoes

All the joy of a steakhouse dinner—on one hearty salad. You get juicy seared steak, crunchy greens, roasted baby potatoes, and a zippy chimichurri. It’s balanced, bold, and absolutely weeknight-worthy.

Ingredients:

• 1 lb flank steak or sirloin, patted dry
• 1 lb baby potatoes, halved
• 1 tbsp olive oil (for potatoes)
• 1 tsp smoked paprika
• Salt and black pepper
• 1 tbsp neutral oil (for steak)
• 6 cups mixed greens (romaine, arugula, spinach)
• 1 cup cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/4 cup shaved Parmesan or crumbled blue cheese (optional)

Chimichurri:

• 1 cup fresh parsley, finely chopped
• 2 tbsp fresh oregano, finely chopped (or 1 tsp dried)
• 2 garlic cloves, minced
• 1/2 tsp red pepper flakes
• 1/4 cup red wine vinegar
• 1/3 cup olive oil
• Salt and pepper to taste

Instructions:

1. Heat oven to 425°F (220°C). Toss potatoes with olive oil, paprika, salt, and pepper. Roast 25–30 minutes until crisp and golden.
2. Meanwhile, mix chimichurri ingredients; adjust salt/acid to taste and set aside.
3. Season steak generously with salt and pepper. Heat a cast-iron skillet over medium-high; add neutral oil. Sear 3–4 minutes per side for medium-rare (thickness-dependent). Rest 5–10 minutes, then slice against the grain.
4. Build salad with greens, tomatoes, onion, potatoes, and steak. Spoon chimichurri over the top. Add cheese if using.

Grill option: 450°F (230°C) grill, same timing. Add avocado for creaminess or swap potatoes for roasted cauliflower to lighten it up. Leftover steak? Make chimichurri tacos tomorrow—trust me.

8. Smoky Black Bean & Turkey Chili With Cocoa

This is the chili that hugs you back. Lean turkey keeps it light, black beans add extra protein and fiber, and a hint of cocoa deepens the flavor like magic. It’s cozy, meal-prep friendly, and freezer gold.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves, minced
• 1.25 lb lean ground turkey
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp cinnamon
• 2 tbsp tomato paste
• 1 (28 oz) can crushed tomatoes
• 1 cup low-sodium chicken broth
• 2 (15 oz) cans black beans, drained and rinsed
• 1 tsp unsweetened cocoa powder
• Salt and pepper to taste
• Optional toppings: Greek yogurt, chopped cilantro, shredded cheese, sliced jalapeños

Instructions:

1. Warm olive oil in a Dutch oven over medium. Sauté onion and bell pepper 5 minutes. Add garlic for 30 seconds.
2. Add turkey; cook until browned, breaking it up. Stir in chili powder, cumin, paprika, oregano, cinnamon, and tomato paste; cook 1 minute.
3. Add crushed tomatoes, broth, black beans, and cocoa. Simmer gently 20–30 minutes, stirring occasionally. Season with salt and pepper.

Serve with a dollop of Greek yogurt instead of sour cream for extra protein. Add corn for sweetness or chipotle in adobo for heat. Freezes like a champ—portion into containers for busy weeks.

9. Creamy Cottage Cheese Pesto Pasta With Chicken & Peas

Pesto pasta, but make it high protein. Blending cottage cheese with pesto makes a silky, ultra-creamy sauce that clings to every nook of your pasta. Tender chicken and sweet peas round it out for a full meal in one bowl.

Ingredients:

• 8 oz whole-wheat pasta (rotini or fusilli)
• 1 cup frozen peas
• 1 lb cooked chicken breast, shredded or cubed
• 1 cup low-fat cottage cheese
• 1/3 cup prepared basil pesto
• 1 tbsp lemon juice
• 2 tbsp grated Parmesan (optional)
• Salt and black pepper to taste
• Reserved pasta water (about 1/2 cup)
• Fresh basil, for garnish

Instructions:

1. Cook pasta in salted water according to package directions. Add peas to the pot in the last 2 minutes. Reserve 1/2 cup pasta water; drain.
2. Blend cottage cheese, pesto, lemon juice, and Parmesan until smooth. Season with pepper.
3. Return pasta and peas to the pot over low heat. Add chicken and sauce; toss, adding splashes of pasta water until glossy and creamy. Adjust salt.

Serve with extra Parmesan and basil. Short on time? Use rotisserie chicken. No blender? Mash cottage cheese well and stir vigorously—it won’t be as silky, but it’s still delicious.

Why These Dinners Work

High-protein meals keep you fuller longer, support muscle recovery, and stabilize energy. These recipes balance protein with fiber, healthy fats, and complex carbs, so you’ll feel satisfied without the post-dinner slump. Mix and match through the week, and you’ve got a solid, craveable routine.

Now it’s your turn—pick one, preheat the oven, and get cooking. Your future self (and your taste buds) will thank you. Seriously, once you try one, you’ll want to make the whole list.