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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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  5. 24 High-Protein Dinners That Help Promote Healthy Blood Pressure

24 High-Protein Dinners That Help Promote Healthy Blood Pressure

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 09, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Chicken & Spinach Soup with Fresh Pesto

Protein is an essential part of your diet—it helps keep you satisfied, supports healthy digestion and keeps your muscles in fighting shape. These recipes contain at least 15 grams per serving, so you can get your fill at the end of the day. Plus, each dinner sticks to a heart-healthy level of sodium and includes ingredients rich in potassium, magnesium and calcium to help lower your blood pressure. Recipes like our Gochujang-Glazed Salmon with Garlic Spinach and Chicken & Spinach Soup with Fresh Pesto are delicious meals worth making again and again.

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Chicken & Spinach Soup with Fresh Pesto

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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

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Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

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Hot roasted vegetables lightly wilt the arugula in this healthy dinner salad recipe. Keep prep time minimal with leftover chicken, precut butternut squash and trimmed Brussels sprouts.

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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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Chickpea Pasta with Mushrooms & Kale

Chickpea Pasta with Mushrooms & Kale
Credit: Greg DuPree
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Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

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Balsamic-Glazed Salmon

Easy Balsamic Glazed Salmon
Credit: Photographer / Brie Passano Styling / Annie Probst / Holly Raibikis
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A quick and easy sweet-and-sour balsamic glaze spiked with maple syrup and Dijon brings these flaky salmon fillets to life. Parsley or cilantro provides a fresh contrast, rounding out this healthy, tangy dish.

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Salmon Caesar Salad

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This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.

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Apricot-Glazed Chicken with Quinoa Pilaf

Apricot-Glazed Chicken with Quinoa Pilaf
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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A bitter-tasting compound called saponin coats the outside of quinoa seeds, requiring a quick rinse to remove it. But check the package: some brands come pre-rinsed, saving you a step.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

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Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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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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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach
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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

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Grilled Salmon with Cilantro-Ginger Sauce

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Ginger, fish sauce and honey combine to create a delicious basting sauce in this easy grilled salmon recipe. Look for Thai red chiles in the produce section of your grocery store, or use a green or red jalapeño instead. Not only is this salmon dish delicious, it also takes just 25 minutes to prepare, making it the ideal centerpiece for a healthy weeknight dinner.

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Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad
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Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.

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Rosemary Chicken with Sweet Potatoes

Rosemary Chicken with Sweet Potatoes
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Chicken and sweet potatoes unite with the delicious taste of rosemary in this easy, one-skillet meal. Because we use parcooked and unseasoned sweet potatoes, the cooking time is much shorter--making this recipe perfect for weeknight cooking.

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Simple Grilled Salmon & Vegetables

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Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

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Baked Beans with Ground Beef

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Upgrade baked beans from classic side dish to a meaty main meal by adding lean ground beef. The final result, a superfast hearty casserole, is an easy and fast dinner option. Ground turkey or even sausage would work nicely in this dish. Just watch the sodium.

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Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

a blue bowl full of chicken and vegetables and a smaller bowl with dressing
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For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

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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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Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
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This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.

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Chickpea & Quinoa Grain Bowl

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It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

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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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Three-Bean Chili

Three-Bean Chili
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This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

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Kale Turkey Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can't find lacinato, also known as Tuscan kale, try cabbage for your wrap.

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Chicken Chili with Sweet Potatoes

Chicken Chili with Sweet Potatoes
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Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold beer.

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    1 of 24 Chicken & Spinach Soup with Fresh Pesto
    2 of 24 Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
    3 of 24 Gochujang-Glazed Salmon with Garlic Spinach
    4 of 24 Chickpea Pasta with Mushrooms & Kale
    5 of 24 Balsamic-Glazed Salmon
    6 of 24 Salmon Caesar Salad
    7 of 24 Apricot-Glazed Chicken with Quinoa Pilaf
    8 of 24 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    9 of 24 Lemon-Garlic Pasta with Salmon
    10 of 24 One-Pot Garlicky Shrimp & Spinach
    11 of 24 Grilled Salmon with Cilantro-Ginger Sauce
    12 of 24 Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
    13 of 24 Rosemary Chicken with Sweet Potatoes
    14 of 24 Simple Grilled Salmon & Vegetables
    15 of 24 Baked Beans with Ground Beef
    16 of 24 Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
    17 of 24 Roasted Salmon with Smoky Chickpeas & Greens
    18 of 24 Stuffed Sweet Potato with Hummus Dressing
    19 of 24 Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
    20 of 24 Chickpea & Quinoa Grain Bowl
    21 of 24 Green Goddess Salad with Chickpeas
    22 of 24 Three-Bean Chili
    23 of 24 Kale Turkey Wraps
    24 of 24 Chicken Chili with Sweet Potatoes

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    24 High-Protein Dinners That Help Promote Healthy Blood Pressure
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