35 High-Protein Meals That Are Filling and Easy To Make
With 20 grams of protein per serving — at least!
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition Lab Director
Looking to increase your protein intake? You're not alone! It seems as if everyone is talking about high-protein foods (and high-protein recipes!) these days. And while grocery stores are full of new protein-packed products, it's actually pretty easy to up your protein consumption with ingredients you already have on hand.
These high-protein meals are here to help you hit your protein goals. Getting enough protein is important since this macronutrient provides our bodies with essential amino acids and is crucial for helping cells grow and repair. (It also helps you feel more satisfied post-meal.) Each dish below packs in at least 20 grams of protein per serving and we included a variety of protein sources — from eggs, lean meats and poultry to plenty of plant proteins like tofu, lentils and beans. And since we don't want to sacrifice other health goals for the sake of consuming more protein, we included recipes that still feature plenty of fresh produce and whole grains, as well as low-calorie meals and healthy dinner ideas.
Cottage Cheese Wrap Pinwheels
Protein per serving: 41 grams
Cottage cheese is having a major moment. Celebrated for its high-protein content, this it ingredient is being blended into sauces, stirred into yogurt and turned into wraps and flatbreads. Here, we used it to make this protein-packed, gluten-free wrap that you can fill with whatever your heart desires.
Get the Cottage Cheese Wrap Pinwheels recipe.
RELATED: High-Protein Lunch Ideas
Philly Cheesesteak Stuffed Peppers
Protein per serving: 39 grams
We ditched the hoagie roll and stuffed all the Philly cheesesteak fixings into peppers instead. It's a fun one-and-done meal that's a little lighter and still oh-so comforting.
Air Fryer Fish Taco Bowls
Protein per serving: 24 grams
Looking for a fun way to get more fish into your diet? This combo of air-fried cod, brown rice, slaw and a tangy chipotle sauce delivers tons of exciting, fresh flavors.
Get the Air Fryer Fish Taco Bowls recipe.
RELATED: Best High-Protein, High-Fiber Recipes for All Your Health Goals
Grilled Chicken Caprese
Protein per serving: 46 grams
Introducing the high-protein, low-carb dinner of your dreams.
Get the Grilled Chicken Caprese recipe.
Steak with Beans and Roasted Broccolini
Protein per serving: 48 grams
Serve up a hearty steak with a bean-studded side, which bulks up the protein even more — and a shallot-and-parsley relish to dial up the flavor factor.
Moroccan-Spiced Skillet Chicken and Couscous
Protein per serving: 44 grams
Requiring just one pan and thirty minutes, this cozy skillet chicken dinner couldn't get any easier!
Get the Moroccan-Spiced Skillet Chicken and Couscous recipe.
Pork, Pineapple and Onion Skewers
Protein per serving: 29 grams
With a stack of skewers and a handful of ingredients, you can unlock this delicious dinner that delivers nearly 30 grams of protein per serving.
Get the Pork, Pineapple and Onion Skewers recipe.
RELATED: Our Easiest 5-Ingredient Meal Plan
Chicken Paillard
Protein per serving: 42 grams
No boring chicken dinners here: We pounded chicken breasts thin before quickly grilling, but the real star is the tangy-sweet broccoli salad that's piled on top.
Get the Chicken Paillard recipe.
Sweet Potato Breakfast Burritos
Protein per serving: 21 grams
Eggs get mentioned a lot when people talk protein, and for good reason: Eggs contain all nine essential amino acids (so yep, they're a complete protein!). Plus, a single egg has anywhere between five to eight grams of protein, depending on its size.
Lemon Tahini-Marinated Chicken
Protein per serving: 49 grams
Meal preppers, take note: You can make a big batch of these grilled chicken thighs to serve up in salads, sandwiches and grain bowls throughout the week.
Get the Lemon Tahini-Marinated Chicken recipe.
RELATED: High-Protein Meal Prep Recipes for Easy, Healthy Eating All Week
Kale and Chickpea Toasts
Protein per serving: 24 grams
Don't eat meat? No stress! Add meals made with protein-packed plant-based ingredients, like this high-protein vegetarian recipe, to your weekly dinner rotation and you're good to go.
Get the Kale and Chickpea Toasts recipe.
Grilled Chicken with Sunflower Seed Satay Sauce
Protein per serving: 34 grams
Nuts and seeds can add a good dose of protein (and flavor!) to the equation as well. Exhibit A: This crowd-pleaser, clocks in at 34 grams of protein per serving and features a nut-free satay sauce.
Get the Grilled Chicken with Sunflower Seed Satay Sauce recipe.
Air Fryer Salmon and Swiss Chard
Protein per serving: 30 grams
Fish is one of the healthiest protein sources and salmon is an all-around all-star, offering up vitamin B12, choline, selenium and omega-3 fatty acids, plus plenty of other health benefits.
Arayes
Protein per serving: 30 grams
Topped with pickled cabbage and tahini-yogurt sauce, these Lebanese meat-stuffed pitas make for a hearty, handheld meal that will please the whole family.
Get the Arayes recipe.
Slow Cooker Chicken Pozole Verde
Protein per serving: 32 grams
Spend the day thinking about this comforting, protein-packed soup that's simmering away in your Crock Pot at home.
Get the Slow Cooker Chicken Pozole Verde recipe.
RELATED: Nourishing High-Protein Soups
Light Chicken Cacciatore
Protein per serving: 36 grams
Serve up a family-style dinner that's a little healthier than the classic — courtesy of all the extra veggies we added into the mix.
Get the Light Chicken Cacciatore recipe.
Steak with Pickled Veggies
Protein per serving: 39 grams
For some, protein and steak are synonymous. Dress up the power player with a punchy, pickled side for a seriously satisfying, low-carb meal.
Get the Steak with Pickled Veggies recipe.
Salmon Salad Tartines
Protein per serving: 29 grams
Stock up on tinned fish and you're pretty much always prepared to whip up a high-protein lunch or dinner. Take this fancy fare, which is made with canned salmon and ready in just 15 minutes.
Get the Salmon Salad Tartines recipe.
RELATED: Ready to Try the Mediterranean Diet? These Recipes Will Help Get You Started
Air Fryer Tofu with Peanut Sauce and Soba
Protein per serving: 33 grams
If you haven't tried air-frying tofu yet, you must. (Trust us.)
Get the Air Fryer Tofu with Peanut Sauce and Soba recipe.
RELATED: Easy High-Protein Vegan Meals You'll Want to Make on Repeat
Spice-Rubbed Chicken Lettuce Cups
Protein per serving: 40 grams
Set yourself up for success all week by stocking your fridge with extra cooked chicken — ready to mix into rice, stuff into tortillas, add to pita, pile on top of lettuce, you name it.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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