High-protein recipes
Quick meals with at least 30 grams of protein per serving, or 20 grams for breakfasts, sorted with the most protein first. Every one is ready in 20 minutes or less, so eating more protein doesn't mean more time at the stove.
189 recipes. Nutrition is estimated per serving from USDA data.
18 minCopycatCopycat Chipotle burrito bowls
18 minChicken Caesar salad
19 minCopycatCopycat Raising Cane's chicken fingers
20 minCopycatCopycat Wingstop lemon pepper tenders
19 minCopycatCopycat Olive Garden chicken Alfredo
18 minThai cashew chicken
17 minCopycatCopycat Wagamama yaki soba
20 minChicken parmesan
20 minMarry me chicken
20 minCobb salad
18 minVietnamese shaking beef
17 minTeriyaki chicken
19 minCopycatCopycat Taco Bell Mexican Pizza
20 minSteak and cheese quesatacos
18 minChicken lo mein
20 minSesame chicken
19 minChicken shawarma wraps
20 minThai green curry chicken
19 minSteak with chimichurri and charred broccolini
20 minCopycatCopycat Panda Express orange chicken
20 minGeneral Tso's chicken
15 minKung pao chicken
18 minCopycatCopycat Benihana hibachi chicken
20 minSweet and sour chicken
15 minVietnamese chicken salad (goi ga)
20 minQuick butter chicken
18 minCopycatCopycat Taco Bell Cheesy Gordita Crunch
14 minKorean beef bulgogi bowls
19 minCopycatCopycat Panda Express Beijing beef
14 minBuffalo chicken wraps
17 minHoney garlic chicken stir-fry
17 minThai basil chicken with fried egg
19 minCopycatCopycat Nando's peri-peri chicken
17 minOyakodon
18 minShrimp saganaki
17 minBeef and broccoli
20 minChicken piccata
20 minChicken tikka masala
19 minCopycatCopycat Panda Express honey walnut shrimp
20 minCajun chicken pasta
14 minChicken Caesar wraps
19 minSteak au poivre
20 minCopycatCopycat KFC chicken bites
18 minCopycatCopycat P.F. Chang's Mongolian beef
20 minPhilly cheesesteak
20 minShrimp pad thai
17 minChicken shawarma salad
17 minFrench dip sandwiches
20 minNashville hot chicken sandwiches
20 minOne-pot cheeseburger macaroni
20 minChicken tinga tostadas
16 minCuban sandwiches
19 minCopycatCopycat Subway Meatball Marinara
15 minGarlic chili shrimp noodles
18 minCopycatCopycat Chick-fil-A chicken sandwiches
16 minGarlic butter steak bites
16 minMushroom Swiss burgers
16 minKorean bulgogi tacos
10 minTuna and white bean salad
20 minCopycatCopycat Chick-fil-A nuggets
18 minLemon garlic shrimp linguine
20 minChicken souvlaki with tzatziki
20 minHomemade chicken nuggets
20 minPatty melts
17 minShrimp, mango and rice noodle salad
18 minFish tacos with lime slaw
19 minSmash burger tacos
18 minBBQ pulled chicken sliders
20 minTom kha gai (coconut chicken soup)
18 minThai red shrimp curry
16 minCajun salmon with corn salsa
18 minSpiced lamb flatbreads with garlic yogurt
18 minVietnamese caramel pork rice bowls
17 minClassic smash burgers
18 minCarne asada tacos
20 minHot honey chicken
15 minMonte Cristo sandwiches
20 minJuicy Lucy burgers
17 minChipotle shrimp tacos
17 minMiso butter salmon
12 minThanksgiving leftover sandwich
15 minCopycatCopycat P.F. Chang's chicken lettuce wraps
15 minShrimp fried rice
13 minItalian grinder subs
20 minChili cheese dogs
17 minPork schnitzel with apple slaw
18 minCreamy Tuscan salmon
15 minBurger bowls
20 minClassic chicken quesadillas
20 minClassic grilled cheeseburgers
16 minReuben sandwiches
20 minLemon pepper chicken
20 minQuick beef pho
15 minTurkey cranberry panini
17 minSalmon with lemon butter beans
18 minChicken and broccoli stir-fry
20 minCopycatCopycat Taco Bell Crunchwrap Supreme
14 minCopycatBig Mac salad
18 minDrunken noodles (pad kee mao)
15 minFrench bread pizza
18 minChicken enchilada skillet
20 minSpaghetti with meat sauce
15 minShrimp scampi with zucchini noodles
17 minCopycatCopycat KFC Famous Bowl
19 minPhilly cheesesteak sliders
20 minSkillet pork al pastor tacos
18 minCopycatCopycat In-N-Out Double-Double
18 minGreek chicken pitas with tzatziki
18 minLemon herb lamb chops
20 minTurkey taco skillet
19 minTeriyaki tofu rice bowls
14 minBlackened salmon with avocado salsa
15 minChicken pad see ew
18 minChicken pesto pasta salad
15 minPork larb lettuce cups
15 minHoney garlic salmon
16 minCopycatCopycat Big Mac burgers
19 minBeef and bean burritos
20 minGrilled flank steak with garlic herb butter
19 minShrimp and avocado rice paper rolls
15 minBlack bean breakfast burritos
20 minCamp stove chili mac
20 minGreek lamb keftedes
16 minGrilled garlic lemon shrimp skewers
19 minGrilled lemon dill salmon
20 minGrilled chicken thighs
17 minMapo tofu
20 minQuick skillet paella with shrimp and chorizo
16 minBlack bean and corn quesadillas
17 minBodega bacon, egg and cheese
17 minFirecracker shrimp
19 minGochujang chicken bites
15 minGyudon
19 minLemongrass chicken banh mi
20 minKeema matar
20 min20-minute chicken noodle soup
18 minCheeseburger sliders
20 minChicken tortilla soup
20 minCopycatCopycat Wendy's chili
19 minHuevos rancheros
20 minBeef gyros
16 minCopycatCopycat Burger King Whopper
20 minBBQ chicken skewers
19 minLeftover turkey noodle soup
20 minGrilled honey chipotle chicken tenders
18 minChicken fajitas
17 minShrimp cauliflower fried rice
20 minGrilled pork chops with brown sugar rub
17 minLeftover stuffing waffles
20 minHawaiian chicken kebabs
20 minSaag paneer
17 minCroque monsieur
20 minGrilled hot dogs with a toppings bar
5 minGreek yogurt protein bowl
20 minEggs Benedict with blender hollandaise
20 minLeftover ham and cheese sliders
19 minLemongrass tofu noodle bowls
18 minStovetop mac and cheese
20 minBiscuits and gravy
18 minMaryland crab cakes
14 minClassic tuna melt
18 minSalmon burgers with lemon-dill mayo
20 minShrimp boil foil packets
8 minSmoked salmon scrambled eggs
15 minMoules marinières
14 minCrispy halloumi, chickpea and tomato salad
16 minBreakfast fried rice with bacon and egg
20 minJack-o'-lantern quesadillas
20 minSpaghetti carbonara
17 minWalking tacos
18 minCopycatCopycat Panera mac and cheese
18 minChicken salad croissants
13 minTurkish eggs with chili butter
19 minAvgolemono soup with orzo
20 minPea, lemon and ricotta pasta
18 minChorizo, potato and egg breakfast tacos
18 minCopycatCopycat McDonald's McGriddles
8 minCheesy spinach omelette
18 minSmoked salmon bagel board
15 minChilaquiles rojos
18 minHuevos rotos with chorizo
8 minCottage cheese scrambled eggs
11 minBacon and egg English muffins
20 minQuick shakshuka
17 minCheesy corn fritters
17 minEggnog French toast
12 minCopycatCopycat Egg McMuffin
18 minFluffy ricotta pancakes
18 minSweet potato hash with fried eggs
Most of these lean on fast-cooking proteins: chicken thighs and cutlets, ground beef and turkey, steak, shrimp, salmon, eggs and Greek yogurt. To push the protein higher, add an extra egg, a scoop of cottage cheese or a can of beans, or swap regular pasta for a high-protein one.
Nutrition numbers are estimates per serving, worked out from each recipe's ingredients using USDA food data. They leave out salt to taste and anything listed only to serve, and they will vary with the brands you buy.
Common questions
How much protein is in a high-protein meal?
There's no official definition, but 30 grams per meal is a common target and the line we use for lunches and dinners. For breakfasts we use 20 grams.
What are the quickest high-protein foods to cook?
Shrimp cooks in 3 to 4 minutes, thin chicken cutlets and steak bites in 6 to 8, and eggs in a couple of minutes. Rotisserie chicken, canned tuna and Greek yogurt need no cooking at all.
How is the protein calculated?
We add up every ingredient using USDA nutrition data and divide by the number of servings the recipe makes. Brands vary, so treat the numbers as close estimates.