Whether you’re training to build muscle, powering through work, need to boost your metabolism, or just trying to avoid those late-night snack cravings, dinners with 30g of protein or more are the way to go.

Protein isn’t just for bodybuilders – it’s the key to staying full, energized, and ready to tackle whatever challenges life brings!

I have found 23 dinners of 30g of protein or more that are easy to make and delicious, so you can fuel up without sacrificing flavor.

Plus, you can customize each recipe to match your taste, keeping things interesting so you’ll never get bored or wonder, “What’s for dinner?”

1. Chicken Parmesan Casserole

Source: allnutritious.com

First up: Casseroles are my ‘dump and bake’ option when I’m busy with the kids and need to get dinner going.

This chicken parmesan casserole is a delicious twist on the classic Italian American dish. Tempt the family with herbed chicken, savory marinara, and gooey cheese, served up on a bed of pasta.

Per Serving:

• Calories: 503
• Fats: 11g
• Protein: 37g
• Carbs: 61g
• Fiber: 4.6g
• Sugar: 7.7g

2. Baked Tuscan Chicken

Source: allnutritious.com

I love comfort food, and this recipe has it all! It’s perfect for a family and great for a dinner party.

Think – succulent chicken breasts seasoned with garlic, chili powder, onion powder, smoked paprika, oregano, thyme, and basil. Now add lashings of heavy cream, parmesan, mozzarella cheese, and bake. Scrumptious!

Per Serving:

• Calories: 471
• Fats: 32g
• Protein: 32g
• Carbs: 17g
• Fiber: 3.3g
• Sugar: 1.8g

3. Creamy Ground Beef Orzo

Source: allnutritious.com

Cooking a high-protein meal doesn’t have to leave your kitchen looking like a disaster zone with a mountain of dishes to clean!

This delicious recipe uses 1 skillet and takes only 30 minutes to make.

Tempt the family with tender ground beef, rich tomato sauce, and creamy orzo, seasoned with classic Italian flavors of oregano, rosemary, thyme, and sage. 

Per Serving:

• Calories: 732
• Fats: 38g
• Protein: 39g
• Carbs: 58g
• Fiber: 5g
• Sugar: 9g

4. Chicken Burrito Casserole

Source: allnutritious.com

Love burritos but don’t want the hassle?

This dish combines the flavors of a zesty burrito with the feel-good warmth of a casserole.

I mix shredded chicken with black beans, corn kernels, green chilies, red bell peppers, and brown rice, and top it with a layer of melted cheddar for a hearty, flavorful dish.

Per Serving:

• Calories: 521
• Fats: 24g
• Protein: 34g
• Carbs: 43g
• Fiber: 8.9g
• Sugar: 4.1g

5. Low Carb Chicken Mushroom Soup

Source: allnutritious.com

I often notice that many high-protein dishes also pack in a ton of carbs, which can detract from the goal of healthy eating!

That’s why I love this dish – it’s high in protein and low in carbs, but still hearty and delicious.

Packed with tender pieces of chicken, earthy mushrooms, and creamy cheesy goodness, this soup recipe is the ultimate comfort food for a cold winter’s evening.

Per Serving:

• Calories: 502
• Fats: 25g
• Protein: 55g
• Carbs: 15g
• Fiber: 2.3g
• Sugar: 8g

6. Creamy Pesto Chicken

Source: allnutritious.com

Next up, the perfect dish for a midweek meal, when stress levels are high and the weekend seems years away!

The rich creaminess of the sauce elevates the taste of traditional pesto, blending perfectly with the seasoned chicken.

Garnish with grated parmesan or, for a more intense tangy flavor, use Pecorino Romano.

Per Serving:

• Calories: 425
• Fats: 28g
• Protein: 31g
• Carbs: 15g
• Fiber: 2.8g
• Sugar: 4.3g

7. Lazy Lasagna Casserole

Source: allnutritious.com

I LUV a recipe that includes the word ‘Lazy’! It means less time in the kitchen and more time with the family.

My Lazy Lasagna Casserole is a hearty dish of tender pasta, savory beef, creamy cheese, and a rich Marinara or homemade tomato sauce. It’s sure to become your go-to meal for any day of the week.

Enjoy these other lazy high protein meals for busy days.

Per Serving:

• Calories: 449
• Fats: 22g
• Protein: 32g
• Carbs: 28g
• Fiber: 3.9g
• Sugar: 9.2g

8. Low Carb Chicken Fajita Soup

Source: allnutritious.com

If you’re looking for the perfect balance of high protein and low carb, my Chicken Fajita Soup is a warming, filling option for a cold winter’s night.

This recipe combines all the classic elements of fajitas, with a little bit of heat, lots of flavor, and hearty chicken.

The combination of cream cheese, heavy cream, and taco seasoning creates the ultimate soup base.

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

9. Cheesy Baked Italian Sausage

Source: allnutritious.com

Who doesn’t enjoy a good sausage? But I have to admit, my fam is getting a little tired of hot dogs!

My Cheesy Baked Italian Sausage recipe comes to the rescue. With 30 grams of protein and just 7 grams of net carbs, it’s the ultimate protein-packed meal!

This one-pan dinner offers the flavors of marinara sauce, gooey mozzarella and parmesan cheese, and savory sausage. Serve it with crusty garlic bread or a fresh green salad.

Per Serving:

• Calories: 678
• Fats: 57g
• Protein: 30g
• Carbs: 7.8g
• Fiber: 1g
• Sugar: 3.6g

10. Taco Casserole

Source: allnutritious.com

If the family enjoys tacos but they’re too much work to make, I have a fab solution – a Taco Casserole with all the authentic taco flavors in one easy-to-bake dish.

It’s a spicy, tangy combination of meat, beans, corn, salsa, and cheese.

The best part – it’s topped with crunchy tortilla chips to blend everything together.

Per Serving:

• Calories: 557
• Fats: 32g
• Protein: 32g
• Carbs: 39g
• Fiber: 11g
• Sugar: 7.3g

11. Baked Crack Chicken

Source: allnutritious.com

Who doesn’t love the salty smokiness of bacon? And, paired with chicken, butter, cream, and cheese, you have a foodie’s delight!

My Baked Crack Chicken dish is easy to make. It’s also Keto, high protein, and gluten-free.

This is the perfect dish for a family of four, and, by adjusting the ingredients, you can entertain a group of eight with a delicious dinner that they won’t stop talking about.

Per Serving:

• Calories: 501
• Fats: 30g
• Protein: 52g
• Carbs: 4.1g
• Fiber: 0.5g
• Sugar: 1.3g

12. Creamy Chicken with Sun-Dried Tomatoes

Source: allnutritious.com

Don’t serve boring bland chicken.

Jazz up chicken thighs with this tempting recipe to create a rich, creamy dish with the tangy, slightly sweet, deep, umami-packed punch of sun-dried tomatoes.

It’s a little piece of Mediterranean heaven on your dinner table.

For those who want more carbs, serve it with pasta, quinoa, brown rice, or buttery mashed potatoes.

Per Serving:

• Calories: 378
• Fats: 24g
• Protein: 33g
• Carbs: 11g
• Fiber: 1.7g
• Sugar: 1.9g

13. One Pan Cheesy Jalapeno Chicken

Source: allnutritious.com

One pan means fewer dishes to wash – so I’m all in on this high-protein dish.

Packed with spicy, hot jalapenos, you may want to cook this when the kids are visiting grandma!

I use full fat cream cheese and cheddar cheese, but you can vary it by using Colby Jack, Pepper Jack, or Gouda.

This dish freezes well, so make a large batch, and get your heat-fix any time you desire!

Per Serving:

• Calories: 521
• Fats: 31g
• Protein: 52g
• Carbs: 6.2g
• Fiber: 1g
• Sugar: 2.3g

14. Buffalo Chicken Sweet Potato Casserole

Source: allnutritious.com

A tasty chicken dish is a great midweek staple, and excellent if you’re after a high protein meal.

The spicy kick from the buffalo sauce perfectly compliments the natural sweetness of the potatoes, making this a special treat that’s also packed with protein.

The dish is sophisticated enough to serve at your next dinner party but simple enough to make on a weeknight. Give it a try!

Per Serving:

• Calories: 443
• Fats: 22g
• Protein: 35g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 6.5g

15. Low Carb Taco Casserole

Source: allnutritious.com

When you’re craving take-out tacos, try this recipe. You’ll enjoy all the bold flavors without the unhealthy extras.

It’s also high in protein and low in carbs, the perfect combo for health fans.

This combination of lean ground beef, red bell peppers, onions, and cheese provides the perfect balance of flavors and nutrients.

Per Serving:

• Calories: 568
• Fats: 40g
• Protein: 37g
• Carbs: 14g
• Fiber: 4.6g
• Sugar: 5.5g

16. Buttered Cod

Source: allnutritious.com

My favorite way to prepare cod is with loads of creamy butter and garlic. Delish!

This dish is ready in only 16 minutes, providing a quick, easy, protein-packed, super-nutritious meal for the family. When I can, I try to buy wild-caught cod, as it has a better flavor and texture than farmed-raised cod.

Add a delicious side of fragrant rice pilaf or low-carb cauliflower rice to this high protein fish recipe.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

17. Baked Spiced Salmon Fillet

Source: masalaherb.com

Here’s another fish dish that will impress family and guests. Rather than being hot and spicy, it is aromatic – perfect for the kids!

Enjoy the tender, flaky texture of salmon fillets, cooked with fresh garlic, olive oil, thyme, cayenne or paprika, black pepper and salt.

Garnish with zesty lemon slices and serve with warm parsley potatoes or roasted root veggies.

Per Serving:

• Calories: 295
• Fats: 16g
• Protein: 34g
• Carbs: 1g
• Fiber: 1g
• Sugar: 1g

18. Chicken with Spinach and Mushrooms

Source: cravingsomethinghealthy.com

When you’re craving a hearty, creamy meal that’s also light and healthy, this easy high protein recipe ticks all the boxes.

It features boneless, skinless chicken, baby Bella mushrooms, spinach, garlic, and leeks smothered in a flavorful and surprisingly healthy Greek yogurt-based cream sauce.

And, it’s a one-skillet cook, so no piles of dishes to wash!

Per Serving:

• Calories: 313
• Fats: 11g
• Protein: 38g
• Carbs: 14g
• Fiber: 2g
• Sugar: 4g

19. Chicken Lettuce Wraps

Source: gfreefoodie.com

Who doesn’t love a wrap? My kids can’t get enough of them, but I prefer to make my own and avoid greasy take-outs.

These Thai-style wraps feature succulent chicken breasts, rice noodles, and healthy veggies like carrots, red peppers, cucumbers, and green onions, topped off with a delicious creamy, sweet, peanut butter dipping sauce!

Best of all, I just arrange all the ingredients on a platter and let everyone create their own wraps.

Per Serving:

• Calories: 513
• Fats: 7g
• Protein: 33g
• Carbs: 82g
• Fiber: 7g
• Sugar: 22g

20. Dairy-Free Marry Me Chicken

Source: wellfedbaker.com

If you have a lactose-intolerant family member, you may struggle to find easy-to-make recipes.

This tasty dairy-free chicken dish is ideal for everyone, making cooking simple.

Tender chicken breasts are pan-fried and covered with a creamy Parmesan sauce filled with tangy sun-dried tomatoes, baby spinach, and Italian seasoning. It’s great served with white rice.

Per Serving:

• Calories: 418
• Fats: 24g
• Protein: 33g
• Carbs: 19g
• Fiber: 3g
• Sugar: 14g

21. Harvest Bowl

Source: letusmunchlettuce.com

Whether you’re spending the day in the office, or homeschooling the kids, this fresh and healthy salad will be a welcome treat at lunchtime.

Packed with the goodness of the fall season, it combines chicken, goat cheese, sweet potato, kale, honey, apple and almonds, all topped with a balsamic vinaigrette.

Per Serving:

• Calories: 838
• Fats: 47g
• Protein: 42.4g
• Carbs: 66.1g
• Fiber: 10g
• Sugar: 14g

22. One Pan Creamy Chicken and Mushroom Pasta

Source: cravingsomethinghealthy.com

Fighting the temptation of a take-out can be a challenge, but with a recipe as easy as this, you can win the battle!

Plus, you’ll feel great knowing you’re serving up a nutritious, protein-packed meal instead of relying on unhealthy food.

Imagine – seared chicken breast, earthy mushrooms, pasta, creamy sauce, and Greek yogurt flavored with tomato paste and tarragon. All made in one pan!

You’ll want to try these other high protein one pan recipes!

Per Serving:

• Calories: 480
• Fats: 10g
• Protein: 43g
• Carbs: 54g
• Fiber: 3g
• Sugar: 6g

23. High Protein Hamburger Helper

Source: basicswithbails.com

This hamburger helper isn’t your ordinary unappealing boxed meal.

It’s a healthy and delicious combo of lean ground beef, and fresh veggies like onion, red pepper, and zucchini, blended with the creamy goodness of cottage cheese.

Plus, it’s high in protein, making it perfect for giving you that extra boost when needed.

Per Serving:

• Calories: 442
• Fats: 25g
• Protein: 40g
• Carbs: 15g
• Fiber: 2g
• Sugar: 5g