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  6. 30 High-Protein, High-Fiber Dinners That Are Easy to Make

30 High-Protein, High-Fiber Dinners That Are Easy to Make

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 10, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Fruit, Veggie & Cheese Plate

With at least 15 grams of protein and six grams of fiber in each serving, these recipes are certain to leave you feeling satisfied at the end of the day. Whole grains, legumes and sweet potatoes bring lots of slow-digesting fiber to these dishes, while ingredients like cheese, fish and tofu bump up the protein content. Whether you're in the mood for a simple grain bowl, a cozy casserole or a quick pasta dish, these recipes are perfect choices that only require 25 minutes of active time in the kitchen or less. Recipes like our Shrimp Pasta Salad and Fruit, Veggie & Cheese Plate are healthy ways to load up on filling nutrients.

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Chicken Hummus Bowls

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The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.

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Shrimp Pasta Salad

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This fresh and bright cold shrimp pasta salad features classic shrimp scampi flavors. Lemon and Dijon mustard brighten the dressing, and asparagus adds a nice crunch. Farfalle pasta works well with this dish, but any medium pasta shape will work.

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Sloppy Joe Casserole

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Like sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal.

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Chicken Parmesan & Quinoa Stuffed Peppers

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Chicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.

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Chicken, Avocado & Quinoa Bowls with Herb Dressing

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Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

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Sheet-Pan Chicken Fajita Bowls

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Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

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Meal-Prep Chili-Lime Chicken Bowls

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Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

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Quick Shrimp Puttanesca

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Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets a makeover with shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.

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Fruit, Veggie & Cheese Plate

Fruit, Veggie & Cheese Plate
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This healthy fruit, veggie and cheese plate is easy and affordable to pull together for a fun snack-style dinner at home or can be packed up and enjoyed as an outdoor picnic.

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Quick Steak Carne Asada Tacos

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The key to making the easiest tacos ever? Using prepared carne asada. We make this healthy dinner with just three ingredients—thanks to the help of convenience items like frozen meals—and then freshen it up with sliced avocado.

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Salmon Sushi Grain Bowl

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Get all the delicious flavors of sushi without the time-consuming rolling with this quick grain bowl recipe. All you need is 15 minutes to get this healthy dinner on the table or to pack it up for lunch at work.

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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

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Black Bean-Cauliflower "Rice" Bowl

Black Bean-Cauliflower "Rice" Bowl
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This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

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Baked Halibut with Brussels Sprouts & Quinoa

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Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

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Pan-Seared Steak with Crispy Herbs & Escarole

Pan-Seared Steak with Crispy Herbs & Escarole
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This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.

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Italian Roasted Pork Tenderloin with Vegetables & Quinoa

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For the best flavor in this easy roasted pork tenderloin dish, start marinating the pork the night before or get it going before you head off to work in the morning. Then, when you get home, all that's left to do is roast the pork and vegetables and prepare the quinoa for this easy healthy dinner. This recipe makes extra quinoa--use the leftovers as a base for easy meal-prep lunches, salads, stir-fries later in the week.

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Cheesy Beef Enchilada Casserole

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This veggie-packed beef enchilada casserole is mild, so put out hot sauce and chopped jalapeños if you're feeding heat-seekers. The quick and easy dinner recipe makes extra cheese sauce--save it to make One-Pot Mac & Cheese with Cauliflower & Brussels Sprouts later in the week (see Associated Recipes) or serve it with steamed vegetables, such as broccoli, for an easy side dish.

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One-Pot Mac & Cheese with Cauliflower & Brussels Sprouts

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Taking a minute to sizzle some garlic in olive oil is a simple way to pep up the cheese sauce for this easy homemade mac and cheese, and the flavor plays well with the cauliflower and Brussels sprouts in this family-friendly pasta dish. This recipe is designed for you to make a big batch of the cheese sauce to use in different dishes: Stir it into pasta and veggies to make this pasta a one-pot dinner then use it for Cheesy Beef Enchilada Casserole later in the week (see Associated Recipes). Or simply serve it over your favorite steamed vegetables for an easy side dish. If you'd rather make just enough sauce for this pasta, simply cut the sauce amounts in half.

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Kale, Sausage & Pepper Pasta

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This healthy sausage and kale pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach.

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Turkey Meatballs with Linguine & Fresh Tomato Sauce

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For this healthy turkey meatball recipe, lean ground turkey is mixed with fresh mushrooms, oats, garlic, spices and a little Parmesan cheese for a meatball that's moist, delicious and has more fiber and less saturated fat than a traditional beef and pork version. Serve these tasty meatballs over whole-grain pasta with fresh tomato sauce for a satisfying take on spaghetti and meatballs, and save the leftovers to stuff into sandwiches.

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Chicken Fajita Bowls

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These satisfying bowls are chock full of protein and fiber, thanks to chicken breast, black beans, sweet potatoes and bulgur--a versatile grain that has about 15 g fewer carbs (and more than twice the fiber) per cup than brown rice.

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Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

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This healthy, super-fast salad recipe swaps out romaine for kale, giving you more than 10 times the vitamin C. Easy flavor hacks like store-bought ranch and pickled jalapeños help make a creamy, tangy and spicy dressing you'll want to drizzle on everything from salad to sliced veggies and shredded poached chicken.

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Turkey, Cheese & Veggie Plate

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This colorful picnic dinner idea features tasty munchies you don't need utensils for and mild flavors that kids prefer, like deli meat, cheese and crunchy raw veggies. It's easy to assemble this complete menu, and adults will enjoy it as much as the kids. The menu calls for store-bought hummus and cookies, but you can easily make them yourself (see Tips, below).

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One-Pot Greek Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish Mediterranean pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

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Green Goddess Grain Bowl

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This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes.

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Toaster-Oven Tostadas

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Would you believe us if we said you can have restaurant-style tostadas at home in just 15 minutes? It's no problem! Simply layer black beans and Cheddar onto corn tortillas and toast in the toaster oven.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Baked Fish & Kale Lavash Wraps

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Controlling moisture is key to avoiding soggy lavash in this recipe, so be sure to squeeze as much liquid from the greens as possible. Look for lavash with large sandwich wraps at the grocery store. We prefer the flakier texture of rectangular lavash--the round ones are more like big flour tortillas and bake up a little gummy.

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Greek Salad with Edamame

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Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.

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    1 of 30 Chicken Hummus Bowls
    2 of 30 Shrimp Pasta Salad
    3 of 30 Sloppy Joe Casserole
    4 of 30 Chicken Parmesan & Quinoa Stuffed Peppers
    5 of 30 Chicken, Avocado & Quinoa Bowls with Herb Dressing
    6 of 30 Sheet-Pan Chicken Fajita Bowls
    7 of 30 Meal-Prep Chili-Lime Chicken Bowls
    8 of 30 Quick Shrimp Puttanesca
    9 of 30 Fruit, Veggie & Cheese Plate
    10 of 30 Quick Steak Carne Asada Tacos
    11 of 30 Salmon Sushi Grain Bowl
    12 of 30 Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
    13 of 30 Black Bean-Cauliflower "Rice" Bowl
    14 of 30 Baked Halibut with Brussels Sprouts & Quinoa
    15 of 30 Pan-Seared Steak with Crispy Herbs & Escarole
    16 of 30 Italian Roasted Pork Tenderloin with Vegetables & Quinoa
    17 of 30 Cheesy Beef Enchilada Casserole
    18 of 30 One-Pot Mac & Cheese with Cauliflower & Brussels Sprouts
    19 of 30 Kale, Sausage & Pepper Pasta
    20 of 30 Turkey Meatballs with Linguine & Fresh Tomato Sauce
    21 of 30 Chicken Fajita Bowls
    22 of 30 Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
    23 of 30 Turkey, Cheese & Veggie Plate
    24 of 30 One-Pot Greek Pasta
    25 of 30 Green Goddess Grain Bowl
    26 of 30 Toaster-Oven Tostadas
    27 of 30 Stuffed Sweet Potato with Hummus Dressing
    28 of 30 Green Goddess Salad with Chickpeas
    29 of 30 Baked Fish & Kale Lavash Wraps
    30 of 30 Greek Salad with Edamame

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    30 High-Protein, High-Fiber Dinners That Are Easy to Make
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