10+ Protein Recipes You’ll Love for Quick and Healthy Meals

Protein recipes keep you full and energized all day. Whether you’re cooking for yourself, your family, or friends, meals packed with protein support muscle health and help curb hunger.

Here are some easy, tasty ways to add more protein to your diet—without the extra hassle.

You don’t need to be a chef to whip up protein-packed dishes that fit your lifestyle. From quick snacks to full dinners, you’ve got plenty of options to match your taste and schedule.

With a bit of planning, you can hit your nutrition goals and still enjoy what you eat.

1) High-Protein Tuna Patties

Tuna patties are a simple way to sneak more protein into your meals. They’re easy to make and cook up fast.

Using oats or low-carb ingredients keeps things healthy and filling. Toss in herbs or spices—cilantro, jalapeño, garlic powder—if you want a little kick.

Serve these with a salad, in a sandwich, or with your favorite dipping sauce. They’re solid for meal prep and keep well in the fridge.

Ingredients

• 2 cans of tuna (drained)
• 1/2 cup oats or almond flour
• 1 egg
• 1/4 cup chopped onion
• 2 tablespoons mayo or Greek yogurt
• Salt and pepper to taste
• Optional: cilantro, jalapeño, garlic powder

Cooking Instructions

1. Mix tuna, oats or almond flour, egg, onion, and mayo in a bowl.
2. Add salt, pepper, and any optional spices.
3. Form the mixture into patties.
4. Heat a non-stick skillet over medium heat (about 350°F/175°C).
5. Cook patties for 3-4 minutes on each side until golden brown.
6. Serve warm or refrigerate for later.

Get more inspiration from High-Protein Tuna Patties.

2) Marry Me Chicken

Marry Me Chicken is a tasty, high-protein dish you can make in about 30 minutes. The creamy sauce gets its flavor from sun-dried tomatoes and cottage cheese.

It’s filling—think 30 to 45 grams of protein per serving. Serve with pasta, rice, or veggies.

The sauce keeps the chicken juicy and delicious. This dish feels special but is simple enough for a weeknight.

Ingredients

• 4 boneless, skinless chicken breasts
• 3/4 cup chicken bone broth
• 1/2 cup heavy cream
• 1/4 cup whole milk cottage cheese
• 2 tablespoons chopped sun-dried tomatoes
• Salt and pepper to taste
• Olive oil or butter for cooking

Cooking Instructions

1. Season chicken with salt and pepper.
2. Heat oil in a pan over medium heat. Cook chicken 6-7 minutes each side until golden and cooked through (internal temp 165°F/74°C).
3. Remove chicken; add broth, cream, cottage cheese, and sun-dried tomatoes to pan.
4. Stir and simmer sauce for 3-5 minutes until thickened.
5. Return chicken to pan, coat with sauce, and cook 2 more minutes.
6. Serve warm.

For a high-protein twist, this recipe is a solid choice.

Find more details at this high-protein Marry Me Chicken recipe.

3) Greek Yogurt Parfait with Almonds

You can make a simple, protein-rich breakfast with Greek yogurt and almonds. This parfait mixes creamy yogurt with crunchy almonds and fresh fruit for a nice combo.

Use plain or vanilla Greek yogurt. Add berries, peaches, or whatever fruit you like.

A touch of honey or almond butter brings natural sweetness. You can also throw on granola or almond cookies for extra texture.

It’s quick to prep and easy to switch up with your favorite toppings.

Ingredients:

• 2 cups plain or vanilla Greek yogurt
• 1 cup diced fresh fruit (berries, peaches, etc.)
• ½ cup almonds, chopped or whole
• 1-2 tbsp honey or almond butter (optional)

Cooking Instructions:

1. Spoon half the yogurt into a glass or bowl.
2. Add half the fruit.
3. Sprinkle half the almonds on top.
4. Repeat the layers.
5. Drizzle honey or almond butter if you want.
6. Serve right away or chill for 10 minutes.

More ideas here: Greek Yogurt Parfait recipe.

4) Chicken Breast Stir-Fry

Chicken breast stir-fry is a quick, healthy protein recipe for any night. It cooks fast—dinner’s on the table in about 30 minutes.

Use colorful veggies like broccoli, bell peppers, and snap peas to keep things interesting. Stir-frying keeps the chicken juicy and the veggies crisp.

A simple sauce of soy sauce, honey, and garlic brings the flavor. Pair with rice or noodles if you need the carbs.

Ingredients

• 2 chicken breasts, thinly sliced
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1/2 cup snap peas
• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey
• 1 teaspoon garlic, minced
• 1 tablespoon canola oil or sesame oil

Cooking Instructions

1. Heat oil in a pan over medium-high heat.
2. Add chicken and cook until no longer pink, about 5-7 minutes.
3. Stir in garlic, then add vegetables. Cook 4-5 minutes until tender-crisp.
4. Mix soy sauce and honey, pour over chicken and veggies.
5. Stir well and cook 2-3 minutes more. Serve warm.

Here’s a balanced recipe: easy chicken stir fry.

5) Lentil and Vegetable Stew

This stew is a cozy way to get protein and veggies in one bowl. Lentils pack in protein and fiber, so you’ll stay full and energized.

Cook lentils with carrots, tomatoes, and spinach. The spices add warmth without being too much.

You can make it all in one pot. Dinner in about 30 minutes—pretty nice for a weeknight.

Try this healthy and hearty vegetable stew with lentils for a simple version.

Ingredients

• 1 cup dry lentils
• 2 carrots, chopped
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 tsp cumin
• Salt and pepper to taste
• 1 tbsp olive oil

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic; sauté until soft, about 3 minutes.
3. Stir in carrots, cumin, salt, and pepper. Cook 2 minutes.
4. Add lentils, tomatoes, and broth; bring to a boil.
5. Lower heat and simmer, covered, for 25 minutes or until lentils are tender.
6. Stir in spinach and cook until wilted, about 2 minutes.
7. Serve warm and enjoy.

6) Cottage Cheese and Fruit Bowl

Cottage cheese and fruit bowls are a no-fuss way to get more protein at breakfast or snack time. Creamy cottage cheese pairs well with fresh fruit—think berries, apples, or peaches.

Add a drizzle of honey or a sprinkle of granola for extra flavor and crunch. This one’s fast to make, which is great for busy mornings.

You can use regular or whipped cottage cheese if you want it creamier. Toss in slivered almonds or walnuts for healthy fats.

A little cinnamon on apples is surprisingly good, too.

Ingredients

• 1 cup cottage cheese
• 1/2 cup fresh berries or chopped fruit
• 1 tablespoon honey (optional)
• 2 tablespoons granola or nuts (optional)
• 1/4 teaspoon ground cinnamon (optional)

Cooking Instructions

1. Spoon cottage cheese into a bowl.
2. Top with your choice of fresh fruit.
3. Drizzle honey if you want it sweet.
4. Sprinkle granola or nuts for crunch.
5. Add cinnamon to warm fruits like apples if you’re using those.
6. Eat right away or chill for 10 minutes.

Find more ideas for cottage cheese breakfast bowls at Front Range Fed.

7) Beef and Black Bean Chili

Beef and black bean chili is a protein-packed meal you can whip up any day. Lean ground beef and black beans bring the protein, but keep things light.

Add chili powder and cumin for a smoky, rich flavor. This recipe comes together fast and fills you up.

Serve it with cheese or a side of rice if you want more carbs. You could also sprinkle on some green onions or a dollop of sour cream, if that’s your thing.

Ingredients

• 1 pound lean ground beef
• 1 can black beans, drained and rinsed
• 1 small red onion, chopped
• 1 cup corn (optional)
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and cook until soft, about 3 minutes.
3. Add ground beef and cook until browned, about 5-7 minutes.
4. Stir in chili powder, cumin, salt, and pepper.
5. Add black beans and corn, then simmer for 10 minutes.
6. Serve hot with your favorite toppings.

More details here: Beef and Black Bean Chili.

8) Egg and Spinach Breakfast Wrap

This egg and spinach breakfast wrap is a fast way to kick off your day with some protein and greens. Eggs bring the energy, and spinach sneaks in a bunch of vitamins and fiber.

If you’re into tangy flavors, toss in some feta cheese for extra protein, too. I love that you can make these wraps ahead of time and stash them in the freezer for those mornings when you’re running late.

Just zap one in the microwave, and you’ve got a meal in minutes. It’s simple, tasty, and honestly, I’d eat this for lunch, too.

Ingredients:

• Eggs
• Fresh spinach
• Feta cheese (optional)
• Whole wheat or low-carb tortilla
• Salt and pepper

Cooking Instructions:

1. Whisk the eggs with salt and pepper.
2. Cook the eggs in a pan until just set.
3. Add chopped spinach and let it wilt in the pan.
4. Warm up your tortilla.
5. Spoon the egg and spinach onto the tortilla.
6. Sprinkle feta cheese if you’re feeling it.
7. Roll it up tight and dig in.

9) Quinoa and Chickpea Salad

Quinoa and chickpea salad is just about the easiest healthy meal you can throw together. It’s loaded with protein and fiber, and honestly, it tastes fresh every time.

You get a nice crunch from cucumbers and peppers, plus that nutty quinoa and creamy chickpeas. I like to play around with whatever herbs I have, and a light dressing ties it all together.

It’s gluten-free and plant-based, so it works for most diets. If you cook the quinoa ahead, you can toss this salad together in no time.

There’s a version with garlic dressing and fresh parsley here if you want to check it out.

Ingredients

• 1 cup quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• ¼ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, minced

Cooking Instructions

1. Rinse quinoa under cold water.
2. Cook quinoa in 2 cups water. Bring it to a boil, then let it simmer for 15 minutes at 212°F (100°C).
3. Let the quinoa cool down.
4. In a big bowl, mix quinoa, chickpeas, cucumber, bell pepper, onion, and parsley.
5. Whisk olive oil, lemon juice, and garlic for the dressing.
6. Pour the dressing over the salad and give it a good mix.
7. Chill before serving—trust me, it tastes better cold.

10) Almond-Crusted Salmon

Almond-crusted salmon is a no-fuss way to dress up your dinner with some crunch. It cooks fast and gives you a healthy, protein-filled meal.

The almond crust keeps the salmon juicy inside and adds a nice bite outside. I usually use Dijon mustard and olive oil to help the almonds stick.

This goes great with steamed veggies or a crisp salad. You can have it on the table in about half an hour.

Ingredients

• 2-4 salmon filets (6-8 oz each)
• 1/2 cup almond meal or finely chopped almonds
• 2 tbsp Dijon mustard
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).

2. Pat the salmon dry. Sprinkle on some salt and pepper.

3. Smear a layer of mustard over each filet.

4. Grab some almond meal and press it gently onto the mustard.

5. Drizzle olive oil across the almonds—don’t overthink it.

6. Set the salmon on a baking sheet. Bake for 12 to 15 minutes, or until the top turns golden and crunchy.