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       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
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  6. 31 High-Protein Dinners You Can Make in 20 Minutes

31 High-Protein Dinners You Can Make in 20 Minutes

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 28, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Crispy Fish Taco Bowls

These dinners are so delicious, you'll hardly believe they only took you 20 minutes. Each of these meals has a rich source of protein, like chicken, fish or chickpeas, for a dinner with at least 15 grams of protein per serving. With a high-protein salad, sandwich or pasta dish on the menu, you're sure to feel satisfied at the end of the day. Recipes like our Crispy Fish Taco Bowls and Caprese Sandwich are simple, healthy meals to make again and again.

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One-Skillet Bourbon Chicken

One-Skillet Bourbon Chicken
Credit: Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
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Coating the chicken in cornstarch might seem like an extra step, but the reward is twofold: it gives the chicken a crispy exterior and also thickens the sauce. Legend has it that bourbon chicken was originally named after Bourbon Street in New Orleans; it can often be found on menus at Chinese American restaurants.

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One-Pot Creamy Chicken & Mushroom Pasta

One-Pot Creamy Chicken & Mushroom Pasta
Credit: Victor Protasio
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This creamy chicken and mushroom pasta recipe makes for an easy weeknight dinner. Using store-bought rotisserie chicken saves time when cooking, and leftover chicken would work just as well.

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15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms

15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms
Credit: Brie Passano
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In this quick salmon dinner, salmon fillets are paired with creamy orzo, wilted spinach and earthy mushrooms. Cooking the salmon at a high temperature helps speed up the cooking in this healthy dinner recipe. Look for pre-sliced mushrooms to speed it up even more.

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Crispy Fish Taco Bowls

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The adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don't toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.

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Cod Fish Tacos

Cod Fish Tacos
Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
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Let your oven do the work for these quick and simple cod fish tacos. Broiling the cod allows the fish to stay moist and flake easily once finished. Hot sauce adds a punch of acidity and mild heat, while sour cream makes a creamy slaw that adds crunch to the taco.

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Caprese Sandwich

Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.

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Chickpea Salad Sandwich

Chickpea Salad Sandwich
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Frittata with Asparagus, Leek & Ricotta

Asparagus, Leek & Ricotta Frittata
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Serve this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.

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Seared Scallops with Green Goddess Slaw

Seared Scallops with Green Goddess Slaw
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Avocado, yogurt and buttermilk lend creaminess to the herbaceous dressing coating this salad.

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Chicken Caprese Sandwich

Chicken Caprese Sandwich
Credit: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely
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This chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand.

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One-Pot Garlicky Shrimp & Broccoli

One-Pot Garlicky Shrimp & Broccoli
Credit: Photography / Kelsey Hansen, Styling / Greg Luna
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Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.

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Spinach & Artichoke Dip Pasta with Chicken

Spinach & Artichoke Dip Pasta with Chicken
Credit: Jamie Vespa
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If you love warm spinach and artichoke dip, then you'll love that we turned this classic dip into a creamy pasta dish with chicken. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.

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Prosciutto, Mozzarella & Melon Plate

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This perfect picnic for two is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh fruit, vegetables and cheese pair perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.

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Veggie Grilled Cheese with Tomato Soup

Veggie Grilled Cheese with Tomato Soup
Credit: Leslie Grow | Veggie Grilled Cheese with Tomato Soup
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Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, upgrades this popular budget-friendly combo. "Adding veggies to a classic sandwich—in this case, broccoli, zucchini and red bell pepper—boosts the nutrient-density of the meal," she says. This recipe was part of a feature story, "The Real Cost of Healthy Food."

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Chopped Salad with Chicken & Creamy Chipotle Dressing

Chopped Salad with Chicken & Creamy Chipotle Dressing
Credit: Photography / Jennifer Causey, Styling / Melissa Gray / Kay Clarke
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This chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite.

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Gochujang-Glazed Salmon with Garlic Spinach

Gochujang-Glazed Salmon with Garlic Spinach
Credit: Jacob Fox
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Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.

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One-Pot Chicken & Broccoli Pasta

One-Pot Chicken & Broccoli Pasta
Credit: Jennifer Causey
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This creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.

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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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20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce

20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce
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This low-carb chicken dinner whips up in only 20 minutes, thanks to thin-cut chicken breast and packaged zucchini noodles. If you have a spiralizer and want to make your own zucchini noodles, use two medium zucchini.

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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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Easy Chicken Tinga Rice Bowls

Chicken Tinga Rice Bowls
Credit: Jacob Fox
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Leftover chicken tinga, pinto beans and bell peppers combine to make a hearty, flavorful rice bowl. Finish with your favorite toppings like avocado and lime wedges.

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Lemon-Garlic Pasta with Salmon

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Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water--its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

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Lemon-Garlic Chicken with Green Beans

Lemon-Garlic Chicken with Green Beans
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This easy lemon-garlic chicken recipe calls for cutlets, which cook in less than 10 minutes! Can't find them? Make your own from chicken breasts. Place each breast on a cutting board and, with your knife parallel to the board, slice into the skinny side of the chicken breast in a single smooth motion. The side of green beans is cooked right in the same pan as the chicken, so this 20-minute easy, healthy dinner is not just a snap to prepare--the cleanup is a cinch too.

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Skillet Ravioli Lasagna

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This easy inside-out ravioli lasagna is the ultimate weeknight comfort food--no layering or mixing bowls required. Feel free to swap in ground turkey for the beef. Look for fresh mozzarella balls (also called "pearls") in the specialty cheese section of your grocery store.

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Beef Pad Thai

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We've bulked up the serving size of beef pad thai by adding in lots of healthy veggies like matchstick carrots, snap peas and scallions. Look for whole-grain brown-rice pad thai noodles to add an additional 3 grams fiber to each serving.

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Spanakopita Scrambled Egg Pitas

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This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can't find it, basil pesto or sun-dried tomato pesto also work well.

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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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Teriyaki-Glazed Cod with Cauliflower Rice

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This healthy fish recipe comes together fast with just three ingredients you can always have on hand in your freezer and fridge. Store-bought teriyaki glaze makes a great marinade for cod that doubles as a sauce for the cauliflower rice.

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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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One-Pot Chicken Pasta with Cajun Seasonings

One-Pot Chicken Pasta with Cajun Seasonings
Credit: Photography / Greg DuPree, Styling / Ruth BlackBurn / Julia Bayless
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This one-pot chicken pasta dish with Cajun seasonings is a snap to whip up. Here we use the technique of stirring often to help the starches release for natural creaminess. We love the spicy flavor profile of Cajun seasoning, but you can substitute different spices depending on what you have on hand.

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    1 of 31 One-Skillet Bourbon Chicken
    2 of 31 One-Pot Creamy Chicken & Mushroom Pasta
    3 of 31 15-Minute Salmon & Creamy Orzo with Spinach & Mushrooms
    4 of 31 Crispy Fish Taco Bowls
    5 of 31 Cod Fish Tacos
    6 of 31 Caprese Sandwich
    7 of 31 Chickpea Salad Sandwich
    8 of 31 Frittata with Asparagus, Leek & Ricotta
    9 of 31 Seared Scallops with Green Goddess Slaw
    10 of 31 Chicken Caprese Sandwich
    11 of 31 One-Pot Garlicky Shrimp & Broccoli
    12 of 31 Spinach & Artichoke Dip Pasta with Chicken
    13 of 31 Prosciutto, Mozzarella & Melon Plate
    14 of 31 Veggie Grilled Cheese with Tomato Soup
    15 of 31 Chopped Salad with Chicken & Creamy Chipotle Dressing
    16 of 31 Gochujang-Glazed Salmon with Garlic Spinach
    17 of 31 One-Pot Chicken & Broccoli Pasta
    18 of 31 Turkey, Cheese & Veggie Plate
    19 of 31 20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce
    20 of 31 Green Goddess Salad with Chickpeas
    21 of 31 Easy Chicken Tinga Rice Bowls
    22 of 31 Lemon-Garlic Pasta with Salmon
    23 of 31 Lemon-Garlic Chicken with Green Beans
    24 of 31 Skillet Ravioli Lasagna
    25 of 31 Beef Pad Thai
    26 of 31 Spanakopita Scrambled Egg Pitas
    27 of 31 Quick Shrimp Puttanesca
    28 of 31 Fruit, Veggie & Cheese Plate
    29 of 31 Teriyaki-Glazed Cod with Cauliflower Rice
    30 of 31 Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
    31 of 31 One-Pot Chicken Pasta with Cajun Seasonings

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    31 High-Protein Dinners You Can Make in 20 Minutes
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