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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. High-Protein Dinner Recipes
  6. 30 High-Protein Dinners You Can Make in 30 Minutes

30 High-Protein Dinners You Can Make in 30 Minutes

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 14, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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One-Pot Shrimp with Tomatoes & Feta
Credit: Jason Donnelly

From luxurious crab pasta to simple sheet-pan chicken thighs, these dinners make it easy to enjoy a satisfying meal any night of the week. Each of these recipes boasts at least 15 grams of protein per serving, so you can get your fill of the muscle-building, digestion-supporting nutrient at the end of the day. Recipes like our One-Pot Shrimp with Tomatoes & Feta and Creamy Mushroom & Spinach Pasta are tasty meals you can whip up in just half an hour.

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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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Cheesesteak Salad

Cheesesteak Salad
Credit: Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
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Inspired by the Philly cheesesteak, this salad features the flavors of the East Coast classic without the hoagie roll. Adding Worcestershire sauce and the steak drippings to the dressing gives it even more umami.

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Creamy Mushroom & Spinach Pasta

Creamy Mushroom & Spinach Pasta
Credit: Jennifer Causey
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Make this creamy mushroom and spinach pasta for an easy, healthy dinner. Be sure to save some of the pasta-cooking water as it helps the sauce emulsify.

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One-Pot Shrimp with Tomatoes & Feta

One-Pot Shrimp with Tomatoes & Feta
Credit: Jason Donnelly
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Thanks to quick-cooking shrimp, this one-pot meal comes together in record time. Tomatoes add a burst of color and acidity, while chopped basil brings freshness. Serve over pasta or whole grains.

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Lemon Crab Pasta

Lemon Crab Pasta
Credit: Photographer / Jen Causey, Prop Stylist / Kay Clarke, Food Stylist / Chelsea Zimmer
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Earthy, savory miso complements the flavor of the sweet crab perfectly in this quick and easy lemon crab pasta dish. A punch of garlic adds depth, and lemon adds some sunshine, while parsley refreshes and brings a pop of color. While you could substitute whole-wheat pasta for added fiber, regular pasta allows the flavors of the crab and lemon to shine.

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Chicken-&-Rice-Stuffed Peppers with Sun-Dried Tomato Cream Sauce

Chicken-&-Rice-Stuffed Peppers with Sun-Dried Tomato Cream Sauce
Credit: Photographer / Brie Passano, Food Stylist / Annie Probst
View Recipe this link opens in a new tab

Sometimes meals come in perfect packaging. This is one of those times. Here's a satisfying dinner packed into two bell pepper halves per serving. Chicken and rice are infused with umami from sun-dried tomatoes and the filling is bound by Parmesan and a bit of cream for cheesy goodness. Use shelf-stable precooked brown rice to make this meal super quick.

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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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Cheesy Mushroom, Leek & Prosciutto Toasts

Cheesy Mushroom, Leek & Prosciutto Toasts
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Salty Kalamata olives and prosciutto add a hit of flavor to the sautéed mushrooms and leeks that top these toasts. Gooey mozzarella holds it all together.

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Roasted Maple-Glazed Chicken & Carrots

Roasted Maple-Glazed Chicken & Carrots
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Olive oil and maple syrup transform into a sticky-sweet sauce in the hot oven. Drizzling the chicken drippings over the carrots amps up their flavor even more.

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Creamy Chicken, Mushroom & Ricotta Pasta

Creamy Chicken & Mushroom Pasta
Credit: Jacob Fox
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Ricotta cheese is the key to this creamy pasta dish made without the cream. It melts down along with Parmesan into a luscious cheesy sauce, thanks to a little pasta-cooking water. For the smoothest results, use freshly grated Parmesan—pre-grated cheese often contains cellulose that can prevent melting.

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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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Sheet-Pan Poblano-&-Corn Chicken Fajitas

Sheet-Pan Poblano-&-Corn Chicken Fajitas
Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
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These sheet-pan poblano-and-corn chicken fajitas are seasoned with mild ancho chile powder, paprika and cumin. The chicken and vegetables cook on a sheet pan under the broiler so you can forget working over a hot stove or grill to get dinner on the table fast. Plus, with only one pan, cleanup is a breeze!

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Black Bean Fajita Skillet

Black Bean Fajita Skillet
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You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.

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Sheet-Pan Shrimp & Asparagus

Sheet-Pan Shrimp & Asparagus
Credit: Photography / Fred Hardy, Styling / Ruth Blackburn
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This sheet-pan shrimp and asparagus is a complete meal all on one pan! The shrimp and asparagus cook perfectly together. Crushed red pepper adds a dash of heat while lime juice brightens the dish.

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3-Ingredient One-Pot Lemon Pasta with Rotisserie Chicken

3-Ingredient One Pot Lemon Chicken Pasta
Credit: Carolyn Hodges
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This satisfying one-pot pasta cooks with just the right amount of water so you're left with perfectly cooked noodles and enough starchy liquid to act as a sauce. Stir in lemon juice and zest at the end for a bright finish.

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Pesto Salmon

Pesto Salmon
Credit: Will Dickey
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Herby and bright pesto coats tender salmon fillets in this quick and healthy fish dish. Colorful cherry tomatoes burst and combine with shallots to complement the pesto in this fast and simple weeknight dinner.

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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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30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans

Mini Meatloaves with Whipped Cauliflower and Green Beans
Credit: Carolyn Hodges
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Comfort food but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.

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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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Creamy Chicken, Vegetable & Sun-Dried Tomato Soup

Creamy Chicken Soup with Sun-Dried Tomatoes
Credit: Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
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This creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it's cold out.

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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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Pork Schnitzel with Creamy Dill Sauce

Pork Schnitzel with Creamy Dill Sauce
Credit: Jacob Fox
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Pounding pork chops before breading and pan-frying is the signature method to getting crisp yet tender German schnitzel. Using an air fryer works well too and cuts back on calories.

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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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Cheesy Ground Beef & Cauliflower Casserole

Cheesy Ground Beef & Cauliflower Casserole
Credit: Jason Donnelly
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Ground beef and cauliflower combine to create a hearty weeknight casserole that both kids and adults will love. Serve with tortilla chips and sour cream.

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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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Easy Tuna Cakes with Greens & Lemon Dressing

Easy Herby Tuna Cakes over Greens
Credit: Antonis Achilleos
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Dried herbs, white beans and canned tuna come together in these easy tuna cakes served over greens. A lemony dressing ties this quick dinner together.

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3-Ingredient Farro Bowl with Rotisserie Chicken

3-Ingredient Mediterranean Farro Bowl
Credit: Carolyn Hodges
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To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that's ready in minutes.

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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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Shrimp & Avocado Salad

Shrimp & Avocado Salad
Credit: Jennifer Causey
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Peppery fresh radishes complement sweet shrimp and creamy avocado in this quick salad. Enjoy this healthy salad as a quick light dinner or for lunch.

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    1 of 30 Chickpea Pasta with Mushrooms & Kale
    2 of 30 Cheesesteak Salad
    3 of 30 Creamy Mushroom & Spinach Pasta
    4 of 30 One-Pot Shrimp with Tomatoes & Feta
    5 of 30 Lemon Crab Pasta
    6 of 30 Chicken-&-Rice-Stuffed Peppers with Sun-Dried Tomato Cream Sauce
    7 of 30 Frittata with Asparagus, Leek & Ricotta
    8 of 30 Seared Scallops with Green Goddess Slaw
    9 of 30 Cheesy Mushroom, Leek & Prosciutto Toasts
    10 of 30 Roasted Maple-Glazed Chicken & Carrots
    11 of 30 Creamy Chicken, Mushroom & Ricotta Pasta
    12 of 30 Veggie Grilled Cheese with Tomato Soup
    13 of 30 Sheet-Pan Poblano-&-Corn Chicken Fajitas
    14 of 30 Black Bean Fajita Skillet
    15 of 30 Sheet-Pan Shrimp & Asparagus
    16 of 30 3-Ingredient One-Pot Lemon Pasta with Rotisserie Chicken
    17 of 30 Pesto Salmon
    18 of 30 Chopped Salad with Chicken & Creamy Chipotle Dressing
    19 of 30 30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
    20 of 30 Chicken Caprese Sandwich
    21 of 30 Creamy Chicken, Vegetable & Sun-Dried Tomato Soup
    22 of 30 One-Pot Chicken Pasta with Cajun Seasonings
    23 of 30 Pork Schnitzel with Creamy Dill Sauce
    24 of 30 One-Pot Creamy Chicken & Mushroom Pasta
    25 of 30 Cheesy Ground Beef & Cauliflower Casserole
    26 of 30 One-Skillet Bourbon Chicken
    27 of 30 Easy Tuna Cakes with Greens & Lemon Dressing
    28 of 30 3-Ingredient Farro Bowl with Rotisserie Chicken
    29 of 30 Spinach & Artichoke Dip Pasta with Chicken
    30 of 30 Shrimp & Avocado Salad

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    30 High-Protein Dinners You Can Make in 30 Minutes
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