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17 High-Protein Dinner Ideas

By Holly Darnell, RD

July 21, 2025

Most of us are trying to get more protein into our day. After all, more protein helps you feel full and can boost metabolism (contributing to healthy weight management), builds and repairs muscle tissue (contributing to a lean physique), supports hormone production (contributing to overall health), and much more.

This means you want to finish your day with a high-protein dinner. How much protein exactly? A Journal of the International Society of Sports Nutrition study suggests around 30 to 40 grams of protein. That amount can assist with overnight muscle protein synthesis and metabolic rate, plus prevent overeating at mealtime and help you avoid late-night snacking. Why? Because protein is more satiating than carbohydrates or fat.

Most of the dinner ideas below contain at least 30 grams of protein per serving. Note that it’s also advantageous to consume high-protein breakfasts and high-protein lunches to reap those protein benefits, plus spreading out your protein intake over the day helps assure a steady flow of amino acids for muscle growth and recovery in addition to naturally suppressing the appetite.

Without further ado, here are 17 high-protein dinner ideas:

1. “Marry me” chicken

A common dish in Britain, this dish features a creamy chicken casserole that is usually served over mashed potatoes and green beans.

Coat chicken breasts in Paleo flour, then cook in pot with avocado oil and chopped red onion. Turn multiple times and cook for about 10 minutes. Then add finely diced garlic, chili flakes and oregano (fresh or dried), then cook for another minute. Next add some coconut milk (or cream) and chicken stock (make with Bone Broth Protein) to almost cover. Turn heat down, cover and cook for around 20 minutes.

Nutrition facts for a “Marry Me” chicken with mashed potatoes and green beans (one serving, with one small chicken breast):

• 614 calories

• 57 grams of carbohydrates

• 27 grams of fat

• 38 grams of protein

2. Meat with side of vegetables

The simplest high-protein dinner to make is a prepared piece of meat, such as grilled chicken breast or strip steak, next to some vegetables and a complex carbohydrate, such as quinoa or sweet potato (baked or fries).

Here are some great options for a high-protein meat:

• Chicken breast: Half a breast contains around 29 grams of protein

• Flank steak: a 4-ounce serving contains 24 grams of protein

• Turkey burger: a 3-ounce serving contains 23 grams of protein

• Lamb chop: a 3-ounce serving contains 21 grams of protein

Nutrition facts for a flank steak, broccoli and sweet potato (with butter) meal (one serving):

• 357 calories

• 37 grams of carbohydrates

• 11 grams of fat

• 31 grams of protein

3. Fajitas with low-carb tortillas

An easy high-protein dinner to whip up are chicken fajitas. Simply slice up red onions, chicken breast and bell peppers and sauté with avocado oil in a big pan. Serve in warmed up low-carb tortillas, then add shredded cheese, guacamole and salsa.

Nutrition facts for a chicken fajita meal (one serving, with half a chicken breast):

• 561 calories

• 32 grams of carbohydrates

• 33 grams of fat

• 37 grams of protein

4. Liver and onions

Did you know that liver is one of the most nutrient-rich foods on the planet? It's true, especially when the liver is sourced from healthy, properly raised animals, which tend to hold more nutrients in their bodies. Organ meats (or offal) are far higher in nutrients than the muscle meats we’re used to eating.

Nutrition facts for liver and onions dish served with “sautéed greens, such as Swiss chard or kale (one serving):

• 575 calories

• 56 grams of carbohydrates

• 21 grams of fat

• 44 grams of protein

5. Lentil or chickpea dishes

Lentils and chickpeas are also a great plant-based protein food. Half a cup of cooked lentils is 9 grams of protein while half a cup of chickpeas is a whopping 19 grams.

You can add cooked lentils or chickpeas to a salad or prepare a bowl with a mix of ingredients. Try, for example, a lentil Buddha bowl with lentils, spices (such as cumin, coriander and chili powder), olive oil, tahini sauce, leafy greens, sliced bell peppers, broccoli and cauliflower florets, and some seeds (sunflower or pumpkin) and nuts (pine nuts or chopped almonds).

Nutrition facts for a lentil Buddha bowl (one serving):

• 450 calories

• 70 grams of carbohydrates

• 12 grams of fat

• 23 grams of protein

6. Quinoa bowl

What is a quinoa bowl? It's an increasingly trendy item you'll see at cafes and fast casual restaurants but also a recipe that you can easily whip at home with what you have on hand.

Quinoa is a great base for a dinner bowl because it's nutrient-dense, including 8 grams of protein per cup of cooked quinoa. Try this quinoa bowl recipe with miso tahini dressing. It’s delicious and filling.

Nutrition facts for this quinoa bowl dish (one serving):

• 595 calories

• 78 grams of carbohydrates

• 20 grams of fat

• 33 grams of protein

7. Cauliflower rice bowl

Any ethnic dish — such as Mexican, Indian, Thai or Chinese — that uses rice can be turned into a cauliflower rice bowl for lunch.

For example, mimic a Chipotle burrito bowl and use cauliflower rice and add legumes (pinto or black), a protein (such as spiced chicken, ground beef, flank steak or crumbled tofu), salsa, optional cheese, guacamole and greens.

Nutrition facts for a cauliflower rice Chipotle chicken bowl (one serving):

• 438 calories

• 33 grams of carbohydrates

• 11 grams of fat

• 54 grams of protein

8. Quinoa stuffed peppers

Want a lighter but delicious plant-based dish? Bone Broth Protein Pure and quinoa fill these quinoa stuffed bell peppers with protein, so you’ll still feel satiated after eating … and get several nutrients as well.

Nutrition facts for two quinoa-stuffed peppers (one serving):

• 334 calories

• 48 grams of carbohydrates

• 6 grams of fat

• 24 grams of protein

9. Meatball soup

This is one the most protein-rich soups you can consume, yet it’s also on the lighter side. It uses Bone Broth Protein and bison (or ground beef, along with carrots, green beans, green peas and sweet potatoes. It’s delicious.

Nutrition facts for this meatball soup (one serving):

• 253 calories

• 11 grams of carbohydrates

• 11 grams of fat

• 28 grams of protein

10. Southwest chili

Have you ever noticed how a bowl of chili fills you up? That’s because it typically includes plenty of the three macronutrients: carbohydrates, fat and protein. When these three “macros” are balanced, you typically feel satiated after a meal.

Nutrition facts for this Southwest chili (one serving):

• 441 calories

• 34 grams of carbohydrates

• 17 grams of fat

• 37 grams of protein

11. Fresh tomato sauce with meatballs

Make up your fresh tomato sauce rather than resorting to the bottled kind. Follow our recipe for tomato sauce with Bone Broth Protein. You’ll use avocado oil, garlic, yellow onions, fresh tomatoes, celery, carrot, herbs and spices, too.

Serve with meatballs over zucchini or regular noodles.

Nutrition facts for this meatball tomato pasta (one serving, with 4 meatballs):

• 363 calories

• 28 grams of carbohydrates

• 20 grams of fat

• 27 grams of protein

12. Chicken soup

This is one of the most nutrient-dense soups you will find. It’s not just very high in protein but also includes over 20 percent Daily Value of over 15 vitamins and minerals. It’s also delicious and perfect for anytime you want some nourishment.

Nutrition facts for this chicken soup (one serving):

• 427 calories

• 21 grams of carbohydrates

• 19 grams of fat

• 42 grams of protein

13. Walnut basil pesto linguine

A lovely dinner to whip up is homemade pesto with linguine, tomatoes and grilled chicken breast. It’s to be served lukewarm.

First make up the pesto. Try our recipe for basil pesto. Then grill some chicken breast and boil water for the linguine. When linguine is done, add to a big bowl. When still warm, add two tablespoons for each serving. Stir well. Chop up the chicken breast along with tomatoes and add. Mix in.

Nutrition facts for this basil pesto linguine (one serving, with half a chicken breast):

• 510 calories

• 42 grams of carbohydrates

• 22 grams of fat

• 41 grams of protein

14. High protein French onion soup

You’ve likely had classic French onion soup at a restaurant or cafe. For an everyday soup, it can be too rich. Not this version, as our homemade French onion soup is perfectly balanced in macros and still delivers on flavor.

Nutrition facts for this French onion soup (one serving):

• 343 calories

• 18 grams of carbohydrates

• 16 grams of fat

• 26 grams of protein

15. Mediterranean meal

One of the most healthful diets around, the Mediterranean diet features fruits, vegetables, whole grains and healthy fats. A Mediterranean dinner with grilled cod, cucumber feta olive salad, hummus and falafel make for a delicious meal.

A six-ounce filet of cod provides 30 grams of protein. Grilled chicken also does the trick. While your protein is cooking, whip up a Greek salad with cucumber, feta cheese, olives and some arugula. Drizzle olive oil and some red wine vinegar over it.

For the hummus, you can make your own (see our recipe) or store buy. Same deal with the falafel.

Nutrition facts for this Mediterranean grilled cod meal (one serving, with 6 ounces of cod):

• 459 calories

• 28 grams of carbohydrates

• 22 grams of fat

• 38 grams of protein

16. Chicken pot pie

If you're willing to do a little extra work in the kitchen, this homemade chicken pot pie is worth the effort. Unlike the commercial variety, this one is much lower in calories and carbs, higher in protein and only includes health ingredients.

It's also one of our favorite recipes at Ancient Nutrition, for it's an absolute crowd pleaser, delivers a perfectly balanced macronutrient meal and features one of our great products (Bone Broth Protein Chicken Soup).

Serve with a salad on the side.

Nutrition facts for this chicken pot pie (one serving):

• 377 calories

• 26 grams of carbohydrates

• 17 grams of fat

• 27 grams of protein

17. High-protein salad

Sometimes you want a light, easy dinner with fresh ingredients. A salad with a high-protein food is one of the easiest high-protein dinners to prepare, plus depending on the vegetables used, it can also be one of the healthiest in terms of overall nutrients provided.

First start with a leafy green base, such as spinach (the highest protein leafy green), arugula or mixed lettuce. Then add some chopped vegetables, such as carrots, radishes, cucumbers and tomatoes. For some healthy fats, add some avocado as well. Consider adding some pumpkin seeds for some additional protein along with a Greek yogurt–based dressing for higher protein.

On top, add a grilled protein such as wild-caught salmon or cod (two high-protein fish options), chicken breast or flank steak. If you’re a vegan or vegetarian, add cooked tempeh or tofu, both of which are high-protein plant foods.

When grilling these proteins, add some kind of seasoning to enhance their flavor and spray with avocado oil. Prepared seasoning mixes can make it extra easy.

Nutrition facts for this high-protein salad (one serving, including half a chicken breast):

• 348 calories

• 21 grams of carbohydrates

• 15 grams of fat

• 35 grams of protein

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.