12 Protein-Packed High Protein Recipes To Stay Energized All Day

You want meals that keep you full, focused, and moving—without spending all night in the kitchen. These high protein recipes do that: some are one-pan dinners, some are fast 20-minute bowls, and a few are slow-cooker comfort dishes for busy days. You’ll find hearty pasta swaps (chickpea rigatoni), cottage-cheese creamy sauces, low-carb wraps, and vegetarian-friendly toasts—all designed to deliver 25–50g protein per serving so you stay energized.

I’ll also help you avoid common pitfalls—dry chicken, limp meal-prep veggies, and thin sauces—by sharing quick timing, temperature cues, and smart swaps. Grab your cast iron skillet for searing and a roll of parchment paper for mess-free sheet-pan dinners, and let’s get cooking through these 12 high protein recipes that work for weeknights, meal prep, and cozy weekends.

1. High-Protein Sausage & Fennel Chickpea Rigatoni

This pasta swaps regular noodles for chickpea rigatoni so you get big protein without sacrificing comfort. Fennel adds anise-like sweetness that pairs beautifully with savory Italian sausage and tomatoes. It’s a one-skillet, weeknight-friendly comfort dish that tastes rich but feels balanced—perfect for pasta lovers who want more protein.

Ingredients

• 12 oz chickpea rigatoni (e.g., Banza-style)
• 1 lb Italian sausage (sweet or spicy), casings removed
• 1 medium fennel bulb, thinly sliced (reserve fronds)
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1/2 cup low-sodium chicken broth
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 2 tbsp olive oil
• Salt and black pepper, to taste
• 1/4 cup grated Parmesan and fennel fronds to garnish

Instructions

1. Bring a large pot of salted water to a boil and cook rigatoni 1–2 minutes less than package directions; drain and set aside.
2. Heat a cast iron skillet over medium-high heat. Add 1 tbsp olive oil.
3. Pat sausage dry and crumble into the skillet. Brown, 5–6 minutes, until golden and cooked through. Transfer to a bowl.
4. Add remaining oil; sauté onion and fennel over medium heat until softened and caramelized, 6–8 minutes. Add garlic for 30 seconds.
5. Stir in tomato paste, diced tomatoes, chicken broth, oregano, salt, and pepper. Bring to a simmer and reduce 4 minutes.
6. Return sausage and stir in rigatoni. Cook 2–3 minutes so pasta absorbs sauce; check seasoning.
7. Finish with Parmesan and torn fennel fronds. Rest 2 minutes, then serve.

How to Serve It
Serve hot in shallow bowls with extra Parmesan and a drizzle of olive oil. Pair with a simple arugula salad and crusty bread. Store leftovers in airtight food containers and refrigerate up to 4 days; reheat in a skillet with a splash of water. This is a great meal-prep pasta that stays saucy when reheated.

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 4

2. Lemon-Thyme Chicken with Shaved Brussels Sprouts (One-Pan High Protein Recipe)

Bright lemon and fragrant thyme keep chicken breasts juicy while shaved Brussels sprouts roast quickly and caramelize at the edges. This one-pan high protein recipe is light but filling, perfect for a weeknight that still feels a little special.

Ingredients

• 4 boneless skinless chicken breasts (about 1.5 lbs)
• 1 lb Brussels sprouts, trimmed and shaved
• 2 tbsp olive oil
• 2 lemons (zest and juice from 1, wedges from 1)
• 2 tsp fresh thyme leaves (or 1 tsp dried)
• 3 cloves garlic, minced
• 1 tsp Dijon mustard
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 1 tbsp butter, optional for finishing

Instructions

1. Preheat oven to 425°F (220°C) and line a sheet pan with parchment paper.
2. Pat chicken dry; season with salt, pepper, and smoked paprika.
3. Whisk olive oil, lemon zest/juice, garlic, Dijon, and thyme.
4. Toss shaved Brussels with half the dressing and spread on the sheet pan. Arrange chicken breasts on top and brush with remaining dressing.
5. Roast 18–22 minutes until chicken hits 165°F (74°C) on an instant-read thermometer and Brussels are golden at edges.
6. Rest chicken 5 minutes before slicing; finish with butter and lemon wedges.

How to Serve It
Slice chicken and plate over roasted sprouts. Garnish with extra thyme and lemon wedges. Store in glass meal prep containers for up to 4 days; reheat in an air fryer for 8 minutes for crispy edges. Great with quinoa or brown rice for added carbs and bulk.

Prep time: 10 minutes | Cook time: 22 minutes | Serves: 4

3. Pork, Pineapple & Onion Skewers (Tropical High Protein Grill Recipe)

These Hawaiian-style skewers are juicy, slightly sweet, and fast to grill. Pork tenderloin stays tender when cut into consistent cubes, and pineapple caramelizes for a bright counterpoint. If you want a low-effort crowd-pleaser, this is your go-to.

Ingredients

• 1.25 lb pork tenderloin, trimmed and cut into 1-inch cubes
• 1 fresh pineapple, cored and cut into 1-inch chunks (or 16 oz canned, drained)
• 1 large red onion, cut into 1-inch wedges
• 3 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 2 tbsp vegetable oil
• Salt and black pepper
• Wood or metal skewers (if wood, soak 30 minutes)

Instructions

1. Combine soy, honey, rice vinegar, ginger, oil, salt, and pepper for marinade.
2. Toss pork cubes in half the marinade and refrigerate 30 minutes (or up to 4 hours).
3. Preheat grill to medium-high (about 400°F). Thread pork, pineapple, and onion onto skewers.
4. Oil grill grates; place skewers and brush with remaining marinade.
5. Grill 10–12 minutes, turning every 3–4 minutes, until pork reaches 145°F (63°C) and juices run clear.
6. Rest skewers 5 minutes before serving.

How to Serve It
Serve with lime wedges, cilantro, and steamed rice or a leafy salad. For leftovers, slide off skewers and store in airtight food containers up to 3 days. These skewers are fantastic reheated briefly on a grill pan for char.

Prep time: 15 minutes + marinate | Cook time: 12 minutes | Serves: 4

4. Chicken Lettuce Wraps with Sunbutter Dressing (Low-Carb, High Protein Recipe)

Crisp lettuce cups keep things light while a creamy sunbutter (sunflower seed butter) dressing adds nutty richness and protein. Hemp seeds boost protein further and are nut-free, making these wraps allergy-friendly and great for quick lunches or a casual dinner.

Ingredients

• 1 lb boneless skinless chicken breasts
• 8–12 butter lettuce leaves
• 1/4 cup sunflower seed butter (sunbutter)
• 2 tbsp coconut milk
• 1 tbsp soy sauce or tamari
• 1 tsp red curry paste
• 1 tbsp lime juice
• 1/3 cup shredded carrots
• 2 tbsp hemp seeds
• 2 green onions, sliced
• 2 tbsp vegetable oil
• Salt and pepper

Instructions

1. Whisk sunbutter, coconut milk, soy sauce, curry paste, and lime juice to make dressing. Thin with water if needed.
2. Heat oil in a skillet over medium-high. Pat chicken dry, season, and cook 5–7 minutes per side until 165°F (74°C). Let rest 5 minutes and slice thin.
3. Toss sliced chicken with half the dressing, carrots, green onions, and hemp seeds.
4. Spoon mixture into lettuce leaves and drizzle extra dressing on top.
5. Serve immediately for crisp lettuce; offer extra dressing on the side.

How to Serve It
Plate on a long tray with lime wedges and pickled vegetables. Store filling separately from lettuce in glass meal prep containers for up to 4 days—assemble just before eating to keep leaves crisp. These wraps are an easy high-protein lunch for work or picnics.

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

5. Crispy Chilli Turkey Noodles (20-Minute High Protein Dinner)

Lean turkey mince sears extra crispy and pairs with thick udon for a quick, savory bowl. Chili and garlic give a pleasant heat, and the dish comes together in about 20 minutes—perfect for nights when you want an easy high protein dinner.

Ingredients

• 1 lb lean turkey mince
• 12 oz fresh or dried udon noodles
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp honey
• 2 tsp chili paste or Sriracha
• 4 cloves garlic, minced
• 1 inch fresh ginger, grated
• 2 tbsp vegetable oil
• 2 scallions, sliced
• 1 tbsp sesame seeds
• Salt to taste

Instructions

1. Cook udon per package, drain, and set aside.
2. Heat oil in a large non-stick skillet over medium-high. Pat turkey dry and add to pan.
3. Break turkey up and spread into a thin layer to crisp, resist stirring for 3–4 minutes.
4. Stir, add garlic and ginger, and cook 1 minute.
5. Whisk soy, vinegar, honey, and chili. Pour into pan and simmer 2 minutes.
6. Toss in udon until noodles are coated and warmed through. Garnish with scallions and sesame seeds.

How to Serve It
Serve in deep bowls with extra chili on the side and lime wedges. Store leftovers in airtight food containers for up to 3 days; reheat in a skillet for best texture. For a lower-carb version, swap udon for spiralized zucchini.

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4

6. Chicken Stroganoff with Mushrooms (Comforting High Protein Pasta Recipe)

This lighter stroganoff uses chicken thighs for juicy protein and soured cream (or blended cottage cheese) for a silky sauce that won’t weigh you down. It’s comforting, quick, and perfect for pasta night or spoonable leftovers.

Ingredients

• 1 lb boneless skinless chicken thighs, trimmed and cut into strips
• 8 oz cremini mushrooms, sliced
• 1 medium onion, thinly sliced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1 cup low-sodium chicken broth
• 1/2 cup soured cream (or 1/2 cup blended cottage cheese for higher protein)
• 1 tbsp Dijon mustard
• 8 oz egg noodles or brown rice
• 1 tsp smoked paprika
• Salt and pepper
• Chopped parsley to finish

Instructions

1. Cook noodles per package; drain and keep warm.
2. Heat 1 tbsp butter in a large skillet over medium-high. Pat chicken dry, season, and sear until golden and just cooked, 4–5 minutes. Remove and set aside.
3. Add remaining butter and sauté onions until translucent, 4 minutes. Add mushrooms and cook until browned.
4. Stir in garlic and paprika for 30 seconds. Deglaze with chicken broth and scrape browned bits.
5. Whisk in soured cream (or blended cottage cheese) and Dijon. Simmer 2–3 minutes until sauce thickens slightly.
6. Return chicken to pan, toss with noodles, and heat through. Finish with parsley.

How to Serve It
Spoon over buttered egg noodles or a bed of rice. Garnish with extra parsley and a dusting of paprika. Store in glass meal prep containers up to 4 days; reheat gently in a skillet or microwave.

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4

7. Grilled Chicken Caprese (Simple High Protein Chicken Recipe)

Caprese flavors—ripe tomatoes, fresh mozzarella, and basil—turn grilled chicken into a fresh, protein-forward dinner. A quick sear locks in juices and a balsamic reduction adds sweet tang.

Ingredients

• 4 boneless skinless chicken breasts
• 8 oz fresh mozzarella, sliced
• 2 large vine tomatoes, sliced
• 1/4 cup fresh basil leaves
• 2 tbsp balsamic vinegar
• 1 tbsp honey
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper
• 1 garlic clove, minced

Instructions

1. Make a quick balsamic glaze by simmering balsamic and honey 4–5 minutes until slightly reduced.
2. Preheat grill or grill pan to medium-high. Pat chicken dry and brush with oil, garlic, Italian seasoning, salt, and pepper.
3. Grill 6–7 minutes per side until chicken reaches 165°F (74°C).
4. Top each breast with tomato slice and mozzarella; close grill lid 1–2 minutes until cheese softens.
5. Drizzle with balsamic glaze and scatter basil.

How to Serve It
Plate with a drizzle of extra virgin olive oil and crusty bread or a side salad. Store leftovers in airtight food containers for up to 3 days. Reheat gently in a skillet to keep mozzarella melty.

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

8. Steak with White Beans and Roasted Broccolini (Hearty High Protein Meal)

This plate combines steak for primal protein with white beans to bulk up fiber and protein without extra fat. Quick-roasted broccolini adds color and crunch, making it a balanced, satisfying high protein meal.

Ingredients

• 1.25 lb flank or skirt steak
• 1 can (15 oz) cannellini beans, rinsed and drained
• 1 bunch broccolini, trimmed
• 2 tbsp olive oil
• 1 small shallot, thinly sliced
• 1/2 cup low-sodium beef or chicken broth
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• Salt and pepper
• Chopped parsley and lemon zest to finish

Instructions

1. Preheat oven to 425°F (220°C). Toss broccolini with 1 tbsp olive oil, salt, and pepper; roast 12–15 minutes until tips brown.
2. Heat a heavy skillet (cast iron works) over high heat. Pat steak dry, season generously, and sear 3–4 minutes per side for medium-rare (adjust for thickness).
3. Remove steak to rest 5–8 minutes before slicing across the grain.
4. In the same skillet, add remaining oil, shallot, and beans. Sauté 2 minutes then deglaze with broth, vinegar, and mustard. Simmer 2–3 minutes until slightly thickened.
5. Serve sliced steak over beans and broccolini. Finish with parsley and lemon zest.

How to Serve It
Serve on warm plates with a simple green salad or roasted sweet potatoes. Store sliced steak and beans separately in glass meal prep containers for up to 3 days; reheat gently to avoid overcooking. Use an instant-read thermometer to hit preferred doneness.

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4

9. Kale & Chickpea Toasts (Plant-Forward High Protein Snack/Meal)

These vegetarian toasts pack chickpeas and kale for a protein-rich meat-free option. They’re quick, portable, and great for breakfast, lunch, or an afternoon pick-me-up.

Ingredients

• 1 can (15 oz) chickpeas, drained and roughly mashed
• 3 cups chopped kale, stems removed
• 4 slices whole-grain bread, toasted
• 1 small lemon, zest and juice
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 2 tbsp hemp seeds
• Salt and pepper
• Optional: crumbled feta or cottage cheese dollop

Instructions

1. Toast bread slices (use a toaster or air fryer on 350°F for 3–4 minutes).
2. Heat oil in a skillet over medium. Add garlic and kale; sauté until wilted, about 3–4 minutes.
3. Add chickpeas, lemon zest, juice, paprika, salt, and pepper. Smash some chickpeas with the back of a spoon and cook 2 more minutes.
4. Spoon mixture onto toasted bread, top with hemp seeds and optional feta or cottage cheese.

How to Serve It
Serve warm with a side of sliced cucumbers or a poached egg for added protein. Leftover topping keeps up to 3 days in airtight containers. These toasts are a quick high-protein meal prep idea for busy mornings.

Prep time: 5 minutes | Cook time: 10 minutes | Serves: 4

10. Slow Cooker Chicken Pozole Verde (Hands-Off High Protein Soup)

This pozole verde is comfort in a bowl with shredded chicken, hominy, and bright green chiles. Using a slow cooker makes it effortless—set it in the morning and come home to a high-protein dinner that feeds a crowd.

Ingredients

• 1.75–2 lb bone-in chicken thighs
• 3 cups chicken broth
• 2 cans (15 oz) hominy, drained and rinsed
• 1 cup tomatillos, husked and halved
• 2 poblano chiles, roasted, peeled, and chopped (or 1 can diced green chiles)
• 1 small onion, quartered
• 3 cloves garlic
• 1 tsp ground cumin
• Salt and pepper
• Cilantro, sliced radishes, avocado, and lime wedges to garnish

Instructions

1. Place chicken, hominy, tomatillos, poblanos, onion, garlic, cumin, salt, and broth into a slow cooker.
2. Cook on low 6–7 hours or high 3–4 hours.
3. Remove chicken, shred with forks, and return to pot. Taste and adjust seasoning.
4. If you prefer a smoother broth, blend 1–2 cups with an immersion blender and stir back in.
5. Serve hot with garnishes.

How to Serve It
Top bowls with avocado, cilantro, radish, and a squeeze of lime. Store in airtight containers up to 4 days; reheat on stovetop or microwave. This is excellent for freezing—divide into single portions in glass meal prep containers.

Prep time: 10 minutes | Cook time: 3–7 hours (slow cooker) | Serves: 6

11. High-Protein Cottage Cheese Chicken Salad (Meal-Prep Lunch Favorite)

Swapping mayo for cottage cheese gives you a creamy, protein-dense chicken salad that’s lower in fat and higher in macros. It’s ideal for meal prep, sandwiches, or scooping with crisp veggies.

Ingredients

• 2 cups cooked shredded chicken (rotisserie works)
• 1 cup low-fat cottage cheese
• 1/3 cup plain Greek yogurt (optional for extra creaminess)
• 1/2 cup diced celery
• 1/4 cup diced red onion
• 1/3 cup halved red grapes or dried cranberries
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and pepper
• 2 tbsp chopped fresh parsley
• Whole-grain crackers or whole wheat pita, to serve

Instructions

1. Combine cottage cheese and Greek yogurt in a blender and pulse to smooth (optional) for a silky texture.
2. In a bowl, mix shredded chicken, blended cottage cheese, celery, onion, grapes, mustard, lemon juice, salt, pepper, and parsley.
3. Chill at least 30 minutes to let flavors meld.
4. Portion into containers for meal prep.

How to Serve It
Scoop onto whole-grain crackers, stuff into pita pockets, or serve over mixed greens. Store in glass meal prep containers for up to 4 days. This chicken salad is great for batch prepping lunches that stay fresh and satisfying.

Prep time: 10 minutes | Cook time: 0 (using cooked chicken) | Serves: 4

12. Marry Me Chicken Pasta — Cottage Cheese Creamy (Viral High Protein Pasta Recipe)

This viral-style "Marry Me" chicken gets a protein boost from blended cottage cheese for a silky, lighter sauce. Sun-dried tomatoes and garlic give big flavor, while chicken thighs keep everything juicy—an indulgent-feeling high protein pasta that’s easier than it looks.

Ingredients

• 1 lb boneless skinless chicken thighs
• 10 oz pasta (penne or rigatoni; chickpea pasta works for higher protein)
• 1 cup low-fat cottage cheese, blended smooth
• 1/2 cup sun-dried tomatoes in oil, chopped
• 2 cups baby spinach
• 1 small shallot, minced
• 3 cloves garlic, minced
• 1/2 cup low-sodium chicken broth
• 2 tbsp olive oil
• 1 tsp red pepper flakes (optional)
• Salt and pepper
• Fresh basil to finish

Instructions

1. Cook pasta per package; reserve 1/2 cup pasta water and drain.
2. Heat 1 tbsp oil in a skillet over medium-high. Pat thighs dry, season, and sear 4–5 minutes per side until cooked to 165°F (74°C). Remove and slice.
3. Add remaining oil, shallot, and garlic. Sauté 1–2 minutes until fragrant.
4. Stir in sun-dried tomatoes and broth; simmer 2 minutes.
5. Blend cottage cheese until silky (use a blender or immersion blender). Add to skillet and stir to combine. Thin with reserved pasta water if needed.
6. Add spinach, sliced chicken, and pasta. Toss until heated through. Finish with basil and red pepper flakes.

How to Serve It
Serve in wide bowls with extra basil and grated Parmesan. Store in airtight containers up to 3 days; reheat gently in a skillet with a splash of broth. Using blended cottage cheese gives protein and a velvety texture without heavy cream.

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4

You’ve now got 12 weeknight-friendly, meal-prep-ready, and comfort-style ideas to keep protein high across breakfasts, lunches, dinners, and snacks. Try a chickpea pasta on Monday, slow-cooker pozole on Wednesday, and the cottage-cheese chicken salad for lunch all week—these recipes plan well and reheat smartly.

If one tool helps across several of these recipes, a reliable instant-read thermometer is my go-to; it removes guesswork and keeps chicken juicy and steak at your preferred doneness. Which recipe are you pinning first? Save this for your meal-prep day and share the list with friends who love big-flavor, high-protein meals.