Are you looking to fuel your muscles for growth and recovery? A high-protein diet can be a game-changer, but it can be tough to come up with delicious and satisfying dinner ideas. That’s why we’ve put together this list of 20 mouth-watering high-protein dinner recipes that are sure to please even the pickiest eaters.
From classic comfort foods to international-inspired dishes, these recipes showcase the versatility and power of protein-rich ingredients like chicken, beef, fish, tofu, lentils, and more. Whether you’re a bodybuilder, athlete, or just someone who wants to prioritize their health, these high-protein dinner recipes are sure to become new favorites.
In this article, we’ll take a closer look at each of these 20 recipes, highlighting the key ingredients, cooking methods, and nutritional benefits that make them so effective for muscle growth. So let’s get started!
Grilled Lemon Garlic Chicken with Quinoa
Elevate your weeknight dinner game with this flavorful and nutritious recipe that combines the brightness of lemon, the pungency of garlic, and the nutty taste of quinoa. Perfect for a quick and easy meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper, to taste
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, olive oil, and thyme.
3. Place chicken breasts in a shallow dish and brush with the lemon-garlic mixture.
4. Season with salt and pepper to taste.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Cook quinoa according to package instructions using water or broth.
7. Serve chicken on top of quinoa and enjoy!
Cooking Time: 20-25 minutes
Spicy Black Bean and Turkey Stuffed Peppers
These vibrant peppers are packed with flavor, combining the savory taste of turkey with the bold heat of black beans and spices. A perfect blend of textures and flavors for a delicious and healthy meal.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey
– 1/2 cup cooked black beans
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Optional: shredded cheese, sour cream, or salsa for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a large skillet, cook turkey over medium-high heat until browned, breaking up with spoon as needed.
4. Add onion, garlic, cumin, smoked paprika, salt, and pepper to the skillet; cook until vegetables are tender.
5. Stir in black beans.
6. Stuff each pepper with the turkey mixture and place on a baking sheet.
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Baked Salmon with Asparagus and Sweet Potatoes
This recipe combines the flaky flavor of salmon with the tender sweetness of asparagus and sweet potatoes, all in one convenient dish. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 lb fresh asparagus, trimmed
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh herbs for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the baking sheet, leaving space between each fillet.
4. Toss asparagus and sweet potatoes with olive oil, salt, and pepper. Spread them around the salmon.
5. Bake for 20-25 minutes or until salmon is cooked through (145°F/63°C) and sweet potatoes are tender.
6. Remove from oven and garnish with lemon wedges and chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Beef and Broccoli Stir-Fry with Brown Rice
A classic Chinese-inspired dish that’s easy to make and packed with flavor. This recipe combines tender beef, crisp broccoli, and savory brown rice for a satisfying meal.
Ingredients:
– 1 pound beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup cooked brown rice
– 2 teaspoons soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions.
2. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add remaining 1 tablespoon of oil. Add onion and garlic; cook until softened, about 2 minutes.
4. Add broccoli to the pan; cook until tender, about 3-4 minutes.
5. Return beef to the pan; stir in soy sauce and oyster sauce (if using). Cook for an additional minute.
6. Serve beef and broccoli mixture over cooked brown rice.
Cooking Time: 15-20 minutes
Greek Yogurt Marinated Grilled Shrimp Skewers
Elevate your grilling game with these succulent shrimp skewers marinated in a refreshing Greek yogurt mixture, perfect for a quick and flavorful dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/2 cup Greek yogurt
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together yogurt, lemon juice, olive oil, garlic, and oregano.
3. Add shrimp to the marinade, toss to coat, and refrigerate for at least 30 minutes or up to 2 hours.
4. Thread shrimp onto skewers, leaving a small space between each piece.
5. Grill skewers for 2-3 minutes per side, or until pink and cooked through.
6. Serve immediately with your favorite sides.
Cooking Time: 8-10 minutes
Lentil and Spinach Curry with Coconut Milk
This hearty and flavorful curry is a perfect blend of Indian spices, lentils, and spinach, all smothered in rich coconut milk. It’s a comforting and nutritious meal that can be enjoyed as a main course or as a side dish.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) diced tomatoes
– 1 cup fresh spinach leaves
– 1 cup coconut milk
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Rinse the lentils and place them in a medium saucepan with water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
2. In a large skillet, sauté onion and garlic until softened. Add cumin, curry powder, and turmeric; cook for 1 minute.
3. Stir in diced tomatoes and cooked lentils. Simmer for 5-7 minutes or until heated through.
4. Add spinach leaves and coconut milk to the skillet. Simmer until spinach has wilted and sauce has thickened slightly.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 30-40 minutes
Turkey and Quinoa Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory goodness of turkey and quinoa with the sweetness of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 cup cooked quinoa
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers, removing seeds and membranes.
3. In a large bowl, combine ground turkey, cooked quinoa, chopped onion, minced garlic, cumin, paprika, salt, and pepper. Mix well.
4. Stuff each bell pepper with the turkey-quinoa mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Garlic Butter Steak Bites with Roasted Brussels Sprouts
A flavorful and satisfying dinner that’s ready in no time! Tender steak bites smothered in a rich garlic butter sauce, served alongside crispy roasted Brussels sprouts.
Ingredients:
For the Steak Bites:
– 1.5 lbs beef tenderloin or ribeye, cut into 1-inch cubes
– 2 tbsp unsalted butter, softened
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
For the Roasted Brussels Sprouts:
– 1 pound fresh Brussels sprouts, trimmed and halved
– 2 tbsp olive oil
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together butter, garlic, thyme, salt, and pepper.
3. Toss steak cubes with the garlic butter mixture until coated.
4. Place steak bites on a baking sheet lined with parchment paper. Roast for 12-15 minutes or until cooked to desired doneness.
5. Meanwhile, toss Brussels sprouts with olive oil and salt. Spread on a separate baking sheet. Roast for 20-25 minutes or until tender and caramelized.
Cooking Time: 30-40 minutes
High-Protein Tofu and Vegetable Stir-Fry
This recipe combines the protein-rich benefits of tofu with a colorful medley of vegetables, all cooked to perfection in a savory stir-fry. Perfect for a quick and easy dinner or lunch, this dish is packed with flavor and nutrients.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup broccoli florets
– 1 cup bell pepper strips (any color)
– 1 cup snow peas, sliced
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: 1 tablespoon chopped green onions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side.
3. Remove the tofu from the skillet and set aside.
4. Add the onion and garlic to the skillet and cook until softened, about 2-3 minutes.
5. Add the broccoli, bell pepper, and snow peas to the skillet. Cook for an additional 4-5 minutes or until the vegetables are tender-crisp.
6. Return the tofu to the skillet and stir in soy sauce and sesame oil.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with chopped green onions if desired.
Cooking Time: Approximately 15-20 minutes.
Chickpea and Spinach Coconut Curry
This creamy and flavorful curry is a perfect blend of Indian spices, coconut milk, and nutritious chickpeas and spinach. It’s an easy and satisfying meal for any time of the day.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add onions and cook until softened, about 3-4 minutes.
2. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Stir in chickpeas, spinach, and coconut milk. Season with salt and pepper to taste.
4. Simmer the curry over low heat for 15-20 minutes or until the flavors have melded together.
5. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 20 minutes
Baked Cod with Lemon and Herb Cauliflower Rice
Brighten up your dinner plate with this flavorful and healthy recipe that combines the delicate taste of cod with the vibrant flavors of lemon and herbs. This dish is perfect for a quick weeknight meal or a special occasion.
Ingredients:
For the cod:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
For the cauliflower rice:
– 1 head of cauliflower
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle with olive oil, lemon juice, thyme, salt, and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, pulse cauliflower in a food processor until it resembles rice.
7. Heat olive oil in a skillet over medium-high heat. Add the cauliflower rice and cook for 3-4 minutes or until tender.
8. Stir in parsley and Parmesan cheese. Season with salt and pepper to taste.
Cooking Time: 20-22 minutes
Protein-Packed Turkey and Sweet Potato Chili
This hearty chili recipe combines lean turkey with sweet potatoes and a blend of spices to create a nutritious and filling meal.
Ingredients:
– 1 lb ground turkey breast
– 2 medium sweet potatoes, peeled and diced
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 cup chicken broth
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, cook the turkey over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
2. Add the onion and garlic; cook until the onion is translucent.
3. Add the sweet potatoes, diced tomatoes, chicken broth, cumin, smoked paprika, salt, and pepper. Stir to combine.
4. Bring the mixture to a simmer and cook for 20-25 minutes or until the sweet potatoes are tender.
5. Taste and adjust seasoning as needed.
Cooking Time: 30-40 minutes
Grilled Chicken and Avocado Salad with Lime Dressing
This refreshing salad combines the smoky flavor of grilled chicken with creamy avocado and a zesty lime dressing, perfect for warm weather gatherings.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– Juice of 2 limes
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with salt and pepper; cook for 5-6 minutes per side, or until cooked through.
3. Let chicken rest for 5 minutes before slicing into strips.
4. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and crumbled feta (if using).
5. Whisk together lime juice and salt; pour over salad and toss to coat.
6. Slice grilled chicken and place on top of salad.
Cooking Time: 15-20 minutes
Egg White and Veggie Scramble with Whole Wheat Toast
Start your day off right with this protein-packed and healthy scramble, made with egg whites, colorful veggies, and whole wheat toast for a nutritious breakfast.
Ingredients:
– 2 large egg whites
– 1/2 cup diced bell peppers (any color)
– 1/2 cup diced mushrooms
– 1/4 cup chopped spinach leaves
– Salt and pepper to taste
– 2 slices whole wheat bread, toasted
– Optional: 1 tablespoon olive oil
Instructions:
1. In a medium bowl, whisk together egg whites until frothy.
2. Heat a non-stick skillet over medium-high heat. Add the diced bell peppers, mushrooms, and spinach. Cook for 3-4 minutes, or until vegetables are tender.
3. Pour in the egg mixture and cook, stirring occasionally, until eggs are set, about 5-6 minutes.
4. Toast whole wheat bread slices according to package instructions.
5. Serve the scramble over toasted bread with a sprinkle of salt and pepper to taste.
Cooking Time: 12-14 minutes
High-Protein Lentil and Mushroom Bolognese
This hearty, plant-based take on the classic Italian pasta sauce is packed with protein-rich lentils, savory mushrooms, and aromatic spices. Perfect for a comforting and nutritious meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed mushrooms (e.g., cremini, shiitake, oyster), sliced
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 carrot, grated
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion, garlic, and carrot; cook until the vegetables are tender, about 5 minutes.
3. Add the mushrooms and cook until they release their liquid and start to brown, about 5 minutes more.
4. Stir in the lentils, crushed tomatoes, basil, oregano, salt, and pepper.
5. Bring the mixture to a simmer; reduce heat to low and cook, covered, for 30-40 minutes or until the lentils are tender.
Cooking Time: 30-40 minutes
Pan-Seared Scallops with Garlic Butter Zoodles
This recipe combines the tender sweetness of scallops with the creamy richness of garlic butter, all wrapped up in a bed of zucchini noodles. Perfect for a weeknight dinner or a special occasion, this dish is sure to please!
Ingredients:
– 12 large scallops
– 2 medium zucchinis
– 4 cloves of garlic, minced
– 2 tablespoons unsalted butter
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Pat scallops dry with paper towels and season with salt and pepper.
3. Add scallops to the skillet and cook for 2-3 minutes per side, or until golden brown.
4. Meanwhile, spiralize zucchinis into noodles.
5. In a small saucepan, melt butter over medium heat. Add minced garlic and cook for 1 minute.
6. Toss cooked zoodles with garlic butter mixture.
7. Serve scallops atop zoodles and garnish with chopped parsley, if desired.
Cooking Time: 15 minutes
Blackened Tilapia with Mango Salsa and Quinoa
This Blackened Tilapia with Mango Salsa and Quinoa recipe brings together the bold flavors of the Gulf Coast and the sweetness of the Caribbean. A flavorful and healthy dish that’s perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 tsp blackening seasoning
– 2 tbsp olive oil
– 1 cup cooked quinoa
– Mango Salsa (see below)
– Salt and pepper to taste
Mango Salsa:
– 2 ripe mangos, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp fresh cilantro, chopped
– Juice of 1 lime
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season tilapia fillets with blackening seasoning.
3. Heat olive oil in a large skillet over medium-high heat. Add tilapia and cook for 2-3 minutes per side, or until cooked through.
4. Cook quinoa according to package instructions.
5. Assemble dish by placing tilapia on top of quinoa and serving with Mango Salsa.
Cooking Time: 15-20 minutes
Slow Cooker Chicken and White Bean Stew
This hearty stew is a perfect comfort food dish for a chilly evening. Tender chicken, creamy white beans, and flavorful vegetables come together to create a satisfying meal that’s easy to prepare.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 can (15 oz) cannellini beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. Place the chicken, onion, garlic, and bell pepper in the slow cooker.
2. Add the cannellini beans, diced tomatoes, chicken broth, thyme, salt, and pepper. Stir to combine.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with chopped fresh herbs, if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Grilled Sirloin with Chimichurri and Roasted Vegetables
Elevate your grilled meats game with this Argentine-inspired recipe that combines tender sirloin steak with a tangy, herby chimichurri sauce and a medley of roasted vegetables.
Ingredients:
– 1.5 lbs sirloin steak
– 1/4 cup olive oil
– 1/2 cup fresh parsley, chopped
– 1/4 cup fresh oregano, chopped
– 2 cloves garlic, minced
– 1 tablespoon red pepper flakes (optional)
– Salt and pepper to taste
– Assorted vegetables for roasting (e.g. Brussels sprouts, asparagus, bell peppers)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, combine parsley, oregano, garlic, olive oil, salt, and pepper. Stir well.
3. Grill sirloin steak for 5-7 minutes per side, or until desired doneness.
4. Meanwhile, toss vegetables with olive oil, salt, and pepper. Spread on a baking sheet and roast at 425°F (220°C) for 15-20 minutes, or until tender.
5. Let the steak rest before slicing. Serve with chimichurri sauce spooned over top and roasted vegetables alongside.
Cooking Time: 25-35 minutes
High-Protein Cottage Cheese and Veggie Stuffed Portobello Mushrooms
This recipe combines the earthy flavor of Portobello mushrooms with the creamy richness of cottage cheese, providing a nutritious and filling snack or meal.
Ingredients:
– 4 large Portobello mushrooms
– 1/2 cup high-protein cottage cheese (25% protein or higher)
– 1/4 cup chopped bell pepper
– 1/4 cup chopped spinach
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese for extra flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cottage cheese, bell pepper, spinach, garlic, and salt.
3. Wipe mushrooms clean with a paper towel and remove stems.
4. Stuff each mushroom cap with the cottage cheese mixture, dividing it evenly among the four caps.
5. Drizzle olive oil over the mushrooms and sprinkle with pepper.
6. Bake for 15-20 minutes or until mushrooms are tender and filling is heated through.
7. Optional: Sprinkle shredded cheddar cheese on top of mushrooms during the last 2-3 minutes of baking.
Cooking Time: 15-20 minutes
Summary
Discover 20 mouth-watering high protein dinner recipes perfect for muscle growth. From grilled chicken with quinoa to baked salmon with sweet potatoes, and from spicy black bean and turkey stuffed peppers to lentil and spinach curry, these recipes offer a variety of flavors and textures to keep your taste buds satisfied while fueling your muscles. Whether you’re a meat-lover or a vegetarian, there’s something for everyone in this collection of high-protein dinner recipes.