high protein dinner recipes
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Easy High Protein Dinner Recipes Under 500 Calories

BySarah

Dinner is an important meal of the day, and it’s essential to include a good amount of protein in it. Protein helps to repair and build muscles, and it also keeps us full and satisfied until the next meal. From hearty one-pan meals to lighter, wholesome options, adding protein to your dinner can make a big difference in both energy levels and overall nutrition. It also helps support better meal planning, especially if you’re aiming for balanced and satisfying dinners throughout the week. Choosing high-protein ingredients makes it easier to stay on track without overcomplicating your meals. If you’re looking for more inspiration, don’t miss these high protein chicken dinner for simple and flavorful options.

These high protein dinner recipes are not only delicious, but they are also easy to make and can be prepared in no time. They are perfect for busy weeknights or lazy weekends, and they cater to different tastes and dietary preferences.

Grilled Chicken Breast with Steamed Vegetables (Approx. 350 calories | 40g protein)

Grilled Chicken Breast with Steamed Vegetables Save

This recipe is a classic and healthy option for dinner. The grilled chicken breast provides a good amount of protein, while the steamed vegetables add fiber and vitamins. It’s a great option for a weeknight dinner, and it’s also low in calories and carbs.

Ingredients

  • 4 boneless, skinless chicken breasts
  • 2 cups mixed vegetables (broccoli, carrots, bell peppers)
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the grill to medium-high heat.
  2. Season the chicken breasts with salt and pepper.
  3. Grill the chicken for 5-6 minutes per side, or until cooked through.
  4. Steam the vegetables in a pot of boiling water for 3-4 minutes, or until tender.
  5. Serve the grilled chicken with steamed vegetables and a drizzle of olive oil.

Egg Fried Rice with Chicken (Approx. 400 calories | 30g protein)

Egg Fried Rice with Chicken Save

This recipe is a twist on the classic fried rice, with the addition of chicken and eggs. It’s a great way to use up leftover rice and vegetables, and it’s also a good source of protein and fiber. It’s perfect for a quick and easy dinner.

Ingredients

  • 2 cups cooked rice
  • 1 cup diced chicken breast
  • 2 eggs
  • 1 cup mixed vegetables (peas, carrots, corn)
  • 2 tbsp soy sauce

Instructions

  1. Heat a large skillet or wok over medium-high heat.
  2. Add the diced chicken and cook until browned, about 3-4 minutes.
  3. Push the chicken to one side of the pan, and add the eggs to the other side.
  4. Scramble the eggs and mix with the chicken and vegetables.
  5. Add the cooked rice to the pan, and stir-fry for 2-3 minutes, or until combined with the chicken and vegetables.

Tuna Salad with Greek Yogurt Dressing (Approx. 300 calories | 35g protein)

Tuna Salad with Greek Yogurt Dressing Save

This recipe is a healthy and refreshing option for dinner. The tuna provides a good amount of protein, while the Greek yogurt dressing adds creaminess and calcium. It’s perfect for a light and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 1 can of tuna
  • 1/2 cup Greek yogurt
  • 1/4 cup chopped onion
  • 1/4 cup chopped celery
  • 1 tbsp lemon juice

Instructions

  1. Drain the liquid from the tuna and place it in a bowl.
  2. Mix the Greek yogurt, chopped onion, chopped celery, and lemon juice in a separate bowl.
  3. Combine the yogurt mixture with the tuna, and mix until well combined.
  4. Serve the tuna salad on top of a bed of greens, or as a sandwich filling.

Scrambled Eggs with Spinach and Cheese (Approx. 250 calories | 20g protein)

Scrambled Eggs with Spinach and Cheese Save

This recipe is a classic breakfast option, but it can also be served for dinner. The scrambled eggs provide a good amount of protein, while the spinach adds iron and fiber. It’s a great option for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 4 eggs
  • 1 cup fresh spinach
  • 1/4 cup grated cheese
  • Salt and pepper to taste

Instructions

  1. Crack the eggs into a bowl and whisk them together.
  2. Heat a non-stick skillet over medium heat.
  3. Add the eggs to the skillet and scramble them until cooked through.
  4. Add the fresh spinach and grated cheese to the skillet, and stir-fry until the spinach is wilted.
  5. Serve the scrambled eggs hot, garnished with chopped herbs if desired.

Beef and Broccoli Stir-Fry (Approx. 450 calories | 35g protein)

Beef and Broccoli Stir Fry Save

This recipe is a classic stir-fry option, with the addition of beef and broccoli. It’s a great way to use up leftover vegetables and meat, and it’s also a good source of protein and fiber. It’s perfect for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 1 cup sliced beef
  • 1 cup broccoli florets
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp garlic powder

Instructions

  1. Heat a large skillet or wok over medium-high heat.
  2. Add the sliced beef to the skillet and cook until browned, about 3-4 minutes.
  3. Add the broccoli florets to the skillet, and stir-fry for 2-3 minutes, or until tender.
  4. Mix the soy sauce, olive oil, and garlic powder in a small bowl, and pour the sauce over the beef and broccoli.
  5. Stir-fry for an additional 1-2 minutes, or until the sauce is bubbly and slightly thickened.

Chickpea and Quinoa Bowl (Approx. 400 calories | 20g protein)

Chickpea and Quinoa Bowl Save

This recipe is a healthy and filling option for dinner. The chickpeas provide a good amount of protein and fiber, while the quinoa adds complex carbohydrates and minerals. It’s perfect for a vegetarian or vegan dinner option, and it’s also low in calories and carbs.

Ingredients

  • 1 cup cooked quinoa
  • 1 cup cooked chickpeas
  • 1 cup mixed vegetables (bell peppers, carrots, broccoli)
  • 2 tbsp tahini
  • 1 tbsp lemon juice

Instructions

  1. Cook the quinoa according to package instructions.
  2. Heat a large skillet over medium heat.
  3. Add the mixed vegetables to the skillet, and cook until tender, about 3-4 minutes.
  4. Mix the tahini and lemon juice in a small bowl, and pour the sauce over the quinoa and vegetables.
  5. Top the quinoa and vegetables with cooked chickpeas, and serve hot.

Baked Salmon with Lemon Garlic Sauce (Approx. 300 calories | 35g protein)

Baked Salmon with Lemon Garlic Sauce Save

This recipe is a healthy and flavorful option for dinner. The salmon provides a good amount of protein and omega-3 fatty acids, while the lemon garlic sauce adds a burst of citrus flavor. It’s perfect for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 4 salmon fillets
  • 1/4 cup lemon juice
  • 2 cloves garlic, minced
  • 1/4 cup olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper, and place the salmon fillets on the sheet.
  3. Mix the lemon juice, garlic, and olive oil in a small bowl, and brush the sauce over the salmon fillets.
  4. Bake the salmon for 12-15 minutes, or until cooked through.
  5. Serve the salmon hot, garnished with chopped herbs if desired.

Turkey Lettuce Wraps (Approx. 350 calories | 30g protein)

Turkey Lettuce Wraps Save

This recipe is a healthy and low-carb option for dinner. The turkey provides a good amount of protein, while the lettuce wraps add a crunchy and refreshing texture. It’s perfect for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 1 pound cooked turkey breast
  • 4 lettuce leaves
  • 1/4 cup sliced avocado
  • 1/4 cup sliced tomato
  • 1 tbsp hummus

Instructions

  1. Slice the cooked turkey breast into thin strips.
  2. Place a lettuce leaf on a flat surface, and arrange the sliced turkey, avocado, and tomato on top of the lettuce.
  3. Drizzle the hummus over the turkey and vegetables, and serve immediately.
  4. Repeat with the remaining lettuce leaves and filling ingredients.

Cottage Cheese Stuffed Peppers (Approx. 250 calories | 25g protein)

Cottage Cheese Stuffed Peppers Save

This recipe is a healthy and creative option for dinner. The cottage cheese provides a good amount of protein and calcium, while the bell peppers add a burst of colorful flavor. It’s perfect for a vegetarian or vegan dinner option, and it’s also low in calories and carbs.

Ingredients

  • 4 bell peppers, any color
  • 1 cup cottage cheese
  • 1/4 cup chopped onion
  • 1/4 cup chopped parsley
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Cut off the tops of the bell peppers, and remove the seeds and membranes.
  3. Mix the cottage cheese, chopped onion, and chopped parsley in a bowl.
  4. Stuff each bell pepper with the cottage cheese mixture, and place the peppers in a baking dish.
  5. Bake the peppers for 20-25 minutes, or until tender.

Lentil and Vegetable Curry (Approx. 450 calories | 20g protein)

Lentil and Vegetable Curry Save

This recipe is a healthy and flavorful option for dinner. The lentils provide a good amount of protein and fiber, while the curry sauce adds a rich and aromatic flavor. It’s perfect for a vegetarian or vegan dinner option, and it’s also low in calories and carbs.

Ingredients

  • 1 cup cooked lentils
  • 1 cup mixed vegetables (carrots, potatoes, peas)
  • 2 tbsp curry powder
  • 1 can coconut milk
  • 1 tsp turmeric

Instructions

  1. Heat a large skillet over medium heat.
  2. Add the mixed vegetables to the skillet, and cook until tender, about 5-7 minutes.
  3. Mix the curry powder, coconut milk, and turmeric in a small bowl, and pour the sauce over the lentils and vegetables.
  4. Simmer the curry for 10-15 minutes, or until the sauce is thickened and bubbly.
  5. Serve the curry hot, garnished with chopped herbs if desired.

Chicken and Avocado Salad (Approx. 350 calories | 30g protein)

Chicken and Avocado Salad Save

This recipe is a healthy and refreshing option for dinner. The chicken provides a good amount of protein, while the avocado adds a creamy and rich texture. It’s perfect for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 1 pound cooked chicken breast
  • 1 ripe avocado, diced
  • 1 cup mixed greens
  • 1/4 cup cherry tomatoes, halved
  • 1 tbsp lemon juice

Instructions

  1. Slice the cooked chicken breast into thin strips.
  2. Place the mixed greens on a flat surface, and arrange the sliced chicken, diced avocado, and cherry tomatoes on top of the greens.
  3. Drizzle the lemon juice over the salad, and serve immediately.
  4. Repeat with the remaining ingredients.

Paneer Stir-Fry (Approx. 400 calories | 25g protein)

Paneer Stir Fry Save

This recipe is a healthy and flavorful option for dinner. The paneer provides a good amount of protein and calcium, while the stir-fry adds a burst of colorful flavor. It’s perfect for a vegetarian or vegan dinner option, and it’s also low in calories and carbs.

Ingredients

  • 1 cup paneer, cut into small cubes
  • 1 cup mixed vegetables (bell peppers, carrots, broccoli)
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp garlic powder

Instructions

  1. Heat a large skillet or wok over medium-high heat.
  2. Add the mixed vegetables to the skillet, and cook until tender, about 3-4 minutes.
  3. Add the paneer cubes to the skillet, and stir-fry for an additional 2-3 minutes, or until the paneer is golden brown.
  4. Mix the soy sauce, olive oil, and garlic powder in a small bowl, and pour the sauce over the paneer and vegetables.
  5. Stir-fry for an additional 1-2 minutes, or until the sauce is bubbly and slightly thickened.

Shrimp Garlic Butter Skillet (Approx. 300 calories | 20g protein)

Shrimp Garlic Butter Skillet Save

This recipe is a healthy and flavorful option for dinner. The shrimp provides a good amount of protein and omega-3 fatty acids, while the garlic butter adds a rich and aromatic flavor. It’s perfect for a quick and easy dinner, and it’s also low in calories and carbs.

Ingredients

  • 1 pound large shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 2 tbsp butter
  • 1/4 cup white wine
  • 1 tsp lemon juice

Instructions

  1. Heat a large skillet over medium-high heat.
  2. Add the garlic and butter to the skillet, and cook until the garlic is fragrant, about 1 minute.
  3. Add the shrimp to the skillet, and cook until pink and cooked through, about 2-3 minutes per side.
  4. Mix the white wine and lemon juice in a small bowl, and pour the sauce over the shrimp.
  5. Simmer the sauce for an additional 1-2 minutes, or until the sauce is bubbly and slightly thickened.

Black Bean and Egg Burrito Bowl (Approx. 400 calories | 20g protein)

Black Bean and Egg Burrito Bowl Save

This recipe is a healthy and filling option for dinner. The black beans provide a good amount of protein and fiber, while the egg adds a rich and creamy texture. It’s perfect for a vegetarian or vegan dinner option, and it’s also low in calories and carbs.

Ingredients

  • 1 cup cooked black beans
  • 2 eggs
  • 1 cup mixed greens
  • 1/4 cup diced tomato
  • 1 tbsp salsa

Instructions

  1. Cook the black beans according to package instructions.
  2. Scramble the eggs in a bowl, and set aside.
  3. Place the mixed greens on a flat surface, and arrange the cooked black beans, scrambled eggs, and diced tomato on top of the greens.
  4. Drizzle the salsa over the bowl, and serve immediately.
  5. Repeat with the remaining ingredients.

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