family high protein dinner recipes
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Family High Protein Dinner Ideas Under 700 Calories

BySarah

Having a variety of healthy dinner ideas is essential for a balanced diet. A high protein dinner can help keep you full and satisfied until the next morning. Adding protein-rich meals to your dinner routine can also support better energy levels and make meal planning more efficient. With simple ingredients and easy cooking methods, it’s possible to create satisfying dinners even on busy days. Focusing on quick, balanced recipes helps you stay consistent without spending too much time in the kitchen. For faster options, explore these quick high protein dinner ideas to keep your meals simple and nutritious.

These dinner ideas are perfect for families who want to eat healthy without sacrificing flavor. Each recipe is carefully selected to provide a good amount of protein and can be prepared in no time.

Chicken Alfredo Pasta (Approx. 550 calories | 40g protein)

Chicken Alfredo Pasta High Protein Version Save

This high protein version of chicken alfredo pasta is a delicious and satisfying dinner option. Made with chicken breast, fettuccine pasta, and a creamy sauce, it’s perfect for a weeknight dinner. The dish is rich in protein and can be served with a side of steamed vegetables for a well-rounded meal.

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 1 cup fettuccine pasta
  • 2 tablespoons butter
  • 2 cloves garlic
  • 1 cup heavy cream
  • 1 cup grated parmesan cheese
  • Salt and pepper to taste

Instructions

  1. Cook the fettuccine pasta according to package instructions.
  2. In a large skillet, melt the butter and cook the chicken breast until browned.
  3. Add the garlic, heavy cream, and parmesan cheese to the skillet and stir until the sauce is creamy.
  4. Combine the cooked pasta and chicken, and top with the creamy sauce.

Baked Meatballs with Marinara Sauce (Approx. 400 calories | 35g protein)

Baked Meatballs with Marinara Sauce Save

Baked meatballs with marinara sauce are a healthy and flavorful dinner option. Made with lean ground beef and baked to perfection, they are low in calories and high in protein. Serve with a side of whole grain pasta or a green salad for a well-rounded meal.

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated parmesan cheese
  • 1 cup marinara sauce
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, combine the ground beef, breadcrumbs, egg, and parmesan cheese.
  3. Form the mixture into meatballs and place on a baking sheet.
  4. Bake the meatballs for 15-20 minutes, or until cooked through.
  5. Serve the meatballs with marinara sauce and a side of whole grain pasta.

Chicken and Rice Casserole (Approx. 500 calories | 30g protein)

Chicken and Rice Casserole Save

Chicken and rice casserole is a classic comfort food dish that is easy to make and packed with protein. Made with chicken breast, cooked rice, and a variety of spices, it’s a satisfying dinner option that can be served with a side of steamed vegetables.

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 2 cups cooked white rice
  • 1 can condensed cream of chicken soup
  • 1/2 cup frozen peas and carrots
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 350°F (180°C).
  2. In a large bowl, combine the cooked rice, chicken breast, cream of chicken soup, and frozen vegetables.
  3. Transfer the mixture to a baking dish and top with shredded cheddar cheese.
  4. Bake the casserole for 25-30 minutes, or until the cheese is melted and bubbly.

Beef Tacos with Greek Yogurt Sauce (Approx. 450 calories | 30g protein)

Beef Tacos with Greek Yogurt Sauce Save

Beef tacos with Greek yogurt sauce are a healthy and flavorful dinner option. Made with lean ground beef, whole wheat tacos, and a creamy Greek yogurt sauce, they are low in calories and high in protein. Serve with a side of sautéed vegetables or a green salad for a well-rounded meal.

Ingredients

  • 1 pound lean ground beef
  • 1/2 cup Greek yogurt
  • 1 tablespoon lime juice
  • 1/2 cup shredded lettuce
  • 1/2 cup diced tomatoes
  • 6 whole wheat tacos

Instructions

  1. Cook the ground beef in a large skillet until browned, breaking it up into small pieces as it cooks.
  2. In a small bowl, combine the Greek yogurt, lime juice, and a pinch of salt and pepper.
  3. Warm the whole wheat tacos by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
  4. Assemble the tacos by spooning the cooked beef into the tacos and topping with Greek yogurt sauce, shredded lettuce, and diced tomatoes.

Turkey Burgers with Sweet Potato Fries (Approx. 550 calories | 35g protein)

Turkey Burgers with Sweet Potato Fries Save

Turkey burgers with sweet potato fries are a healthy and delicious dinner option. Made with lean ground turkey, whole wheat buns, and oven-baked sweet potato fries, they are low in calories and high in protein. Serve with a side of mixed greens or a green salad for a well-rounded meal.

Ingredients

  • 1 pound lean ground turkey
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated cheddar cheese
  • 2 large sweet potatoes
  • 1 tablespoon olive oil

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, combine the ground turkey, breadcrumbs, egg, and grated cheddar cheese.
  3. Form the mixture into patties and grill or cook in a skillet until cooked through.
  4. Cut the sweet potatoes into fries and place on a baking sheet lined with parchment paper.
  5. Drizzle the sweet potato fries with olive oil and bake for 20-25 minutes, or until crispy.

Creamy Chicken and Broccoli Bake (Approx. 350 calories | 30g protein)

Creamy Chicken and Broccoli Bake Save

Creamy chicken and broccoli bake is a healthy and satisfying dinner option. Made with chicken breast, steamed broccoli, and a creamy sauce, it’s a great way to get your daily dose of protein and vegetables. Serve with a side of whole grain rice or quinoa for a well-rounded meal.

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 2 cups broccoli florets
  • 1 cup cream of chicken soup
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup milk

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a large bowl, combine the chicken breast, broccoli florets, cream of chicken soup, and shredded cheddar cheese.
  3. Transfer the mixture to a baking dish and pour in the milk.
  4. Bake the casserole for 25-30 minutes, or until the cheese is melted and bubbly.

Spaghetti with Lean Ground Beef (Approx. 500 calories | 35g protein)

Spaghetti with Lean Ground Beef Save

Spaghetti with lean ground beef is a classic dinner option that is easy to make and packed with protein. Made with lean ground beef, whole wheat spaghetti, and a homemade tomato sauce, it’s a healthy and satisfying meal that can be served with a side of steamed vegetables.

Ingredients

  • 1 pound lean ground beef
  • 1 cup whole wheat spaghetti
  • 2 cups homemade tomato sauce
  • 1 cup grated parmesan cheese
  • Salt and pepper to taste

Instructions

  1. Cook the spaghetti according to package instructions.
  2. In a large skillet, cook the ground beef until browned, breaking it up into small pieces as it cooks.
  3. Add the homemade tomato sauce to the skillet and stir to combine.
  4. Combine the cooked spaghetti and meat sauce, and top with grated parmesan cheese.

BBQ Chicken with Roasted Veggies (Approx. 400 calories | 35g protein)

BBQ Chicken with Roasted Veggies Save

BBQ chicken with roasted veggies is a healthy and flavorful dinner option. Made with chicken breast, a variety of roasted vegetables, and a homemade BBQ sauce, it’s a great way to get your daily dose of protein and vegetables. Serve with a side of quinoa or brown rice for a well-rounded meal.

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 1 cup mixed vegetables (such as bell peppers, zucchini, and onions)
  • 1/4 cup homemade BBQ sauce
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, toss the mixed vegetables with olive oil, salt, and pepper.
  3. Spread the vegetables on a baking sheet and roast for 20-25 minutes, or until tender.
  4. Grill or cook the chicken breast in a skillet until cooked through, then brush with homemade BBQ sauce.

Stuffed Bell Peppers with Beef and Rice (Approx. 500 calories | 30g protein)

Stuffed Bell Peppers with Beef and Rice Save

Stuffed bell peppers with beef and rice are a healthy and flavorful dinner option. Made with lean ground beef, cooked rice, and a variety of spices, they are low in calories and high in protein. Serve with a side of steamed broccoli or a green salad for a well-rounded meal.

Ingredients

  • 1 pound lean ground beef
  • 1 cup cooked white rice
  • 1 can diced tomatoes
  • 1/4 cup shredded cheddar cheese
  • 4 bell peppers

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a large bowl, combine the ground beef, cooked rice, diced tomatoes, and shredded cheddar cheese.
  3. Cut the tops off the bell peppers and remove the seeds and membranes.
  4. Fill the bell peppers with the meat mixture and place in a baking dish.

Cheesy Eggplant and Chicken Bake (Approx. 450 calories | 35g protein)

Cheesy Eggplant and Chicken Bake Save

Cheesy eggplant and chicken bake is a healthy and satisfying dinner option. Made with chicken breast, sliced eggplant, and a creamy cheese sauce, it’s a great way to get your daily dose of protein and vegetables. Serve with a side of whole grain bread or a green salad for a well-rounded meal.

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 2 medium eggplants
  • 1 cup shredded mozzarella cheese
  • 1/2 cup grated parmesan cheese
  • 1 cup cream of chicken soup

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a large bowl, combine the chicken breast, sliced eggplant, and creamy cheese sauce.
  3. Transfer the mixture to a baking dish and top with shredded mozzarella cheese.
  4. Bake the casserole for 25-30 minutes, or until the cheese is melted and bubbly.

Lentil Sloppy Joes (Approx. 500 calories | 20g protein)

Lentil Sloppy Joes Save

Lentil sloppy joes are a healthy and flavorful dinner option. Made with cooked lentils, diced tomatoes, and a variety of spices, they are low in calories and high in protein. Serve with a side of whole grain buns or a green salad for a well-rounded meal.

Ingredients

  • 1 cup cooked lentils
  • 1 can diced tomatoes
  • 1/4 cup chopped onion
  • 1/4 cup chopped bell pepper
  • 2 tablespoons tomato paste

Instructions

  1. Cook the lentils according to package instructions.
  2. In a large skillet, cook the chopped onion and bell pepper until tender.
  3. Add the cooked lentils, diced tomatoes, and tomato paste to the skillet and stir to combine.
  4. Season the mixture with salt, pepper, and a pinch of cumin.

Chicken Quesadillas with Extra Protein Filling (Approx. 500 calories | 40g protein)

Chicken Quesadillas with Extra Protein Filling Save

Chicken quesadillas with extra protein filling are a healthy and delicious dinner option. Made with shredded chicken breast, black beans, and a variety of spices, they are low in calories and high in protein. Serve with a side of mixed greens or a green salad for a well-rounded meal.

Ingredients

  • 1 pound shredded chicken breast
  • 1/2 cup cooked black beans
  • 1/4 cup shredded cheese
  • 1/4 cup chopped onion
  • 2 whole wheat tortillas

Instructions

  1. In a large bowl, combine the shredded chicken breast, cooked black beans, and chopped onion.
  2. Place one of the whole wheat tortillas in a large skillet and sprinkle with shredded cheese.
  3. Spoon the chicken and black bean mixture onto half of the tortilla, then fold the tortilla in half.
  4. Cook the quesadilla for 2-3 minutes, or until the cheese is melted and the tortilla is crispy.

Fish Fillets with Mashed Potatoes (Approx. 400 calories | 35g protein)

Fish Fillets with Mashed Potatoes Save

Fish fillets with mashed potatoes are a healthy and satisfying dinner option. Made with cod fish fillets, mashed potatoes, and a variety of spices, they are low in calories and high in protein. Serve with a side of steamed broccoli or a green salad for a well-rounded meal.

Ingredients

  • 2 cod fish fillets
  • 2 large potatoes
  • 1/4 cup milk
  • 2 tablespoons butter
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Season the cod fish fillets with salt, pepper, and a pinch of lemon juice.
  3. Bake the fish fillets in the oven for 10-12 minutes, or until cooked through.
  4. Boil the potatoes until tender, then mash with milk, butter, and a pinch of salt and pepper.

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