7 Easy To Make High Protein Meals

In this article, we’ll explore seven high-protein meals that are not only packed with nutritional benefits but also simple to make.

From savory Bacon Cheeseburger Casserole to the innovative Zucchini-Wrapped Chicken Enchiladas, these recipes cater to various tastes and dietary needs.

Keep reading to discover how you can boost your protein intake with these scrumptious, easy-to-prepare dishes.

Strawberry S’Mores Crepes with Chocolate Almond Butter

Start your day with a delightful twist on the classic crepe: Strawberry S’Mores Crepes with Chocolate Almond Butter.

This breakfast treat skillfully combines the sweetness of strawberries and marshmallows with the rich, nutty flavor of chocolate almond butter, all wrapped in a protein-rich crepe.

Perfect for a weekend brunch or a special breakfast, this dish is not only delicious but also packs a nutritious punch.

Ingredients Needed:

Crepe Batter:

• 1 cup all-purpose flour
• 2 large eggs
• 1/2 cup milk
• 1/2 cup water
• 2 tablespoons melted butter
• Pinch of salt

Filling and Toppings:

• 1 cup fresh strawberries, sliced
• 1/2 cup mini marshmallows
• 1/2 cup chocolate almond butter
• Optional: powdered sugar or whipped cream for garnish

Step-by-Step Preparation Guide:

1. Make the Crepe Batter: Whisk together flour and eggs. Gradually add in milk and water, stirring to combine. Add melted butter and salt, and mix until smooth.
2. Cook the Crepes: Heat a lightly oiled frying pan over medium heat. Pour or scoop the batter onto the pan, using approximately 1/4 cup for each crepe. Tilt the pan to spread the batter thinly. Cook for about 2 minutes, until the bottom is light brown, and then flip to cook the other side.
3. Prepare the Filling: While the crepes are cooking, slice the strawberries and set them aside. Warm the chocolate almond butter in a microwave or on a stove to make it spreadable.
4. Assemble the Crepes: Spread a thin layer of chocolate almond butter on each crepe. Add a handful of mini marshmallows and a generous amount of sliced strawberries.
5. Final Touches: Roll up the crepes and top with additional strawberries, marshmallows, and a drizzle of chocolate almond butter. Optionally, garnish with powdered sugar or whipped cream.

Nutritional Benefits:

• Strawberries: Rich in vitamins, fiber, and antioxidants. They are low in calories yet high in nutrients, making them a healthy addition.
• Chocolate Almond Butter: A good source of healthy fats, protein, and fiber. Almonds are also rich in vitamin E, magnesium, and potassium.
• Crepes: Provide carbohydrates for energy. Using whole wheat flour can increase fiber content.

Serving Suggestions:

• Breakfast or Brunch: Serve as a main dish for a special breakfast or brunch.
• Dessert Option: Can also be a delightful dessert, especially when topped with a scoop of vanilla ice cream or whipped cream.
• Customization: Feel free to add other fruits like bananas or blueberries, or even a sprinkle of granola for added texture.

Bacon Cheeseburger Casserole

Transform the classic flavors of a cheeseburger into a cozy, family-friendly dish with this Bacon Cheeseburger Casserole.

Combining the hearty elements of ground beef and bacon with the savory taste of cheese and onions, this casserole is a protein-rich meal that’s sure to satisfy any appetite.

It’s perfect for a comforting dinner and is a great way to enjoy the essence of a cheeseburger in a more wholesome form.

Ingredients List:

Meat and Vegetables:

• 1 lb ground beef
• 4 slices of bacon, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced

Casserole Base:

• 2 cups shredded cheddar cheese
• 1 cup milk
• 2 eggs
• 1/2 cup biscuit mix or all-purpose flour
• Salt and pepper to taste

Toppings (Optional):

• Extra shredded cheese
• Chopped pickles
• Diced tomatoes
• Shredded lettuce
• Ketchup and mustard for drizzling

Detailed Cooking Instructions:

1. Preheat Oven and Prepare Pan: Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish.
2. Cook the Meat: In a large skillet, cook the ground beef, bacon, onion, and garlic over medium heat until the beef is browned and the bacon is crispy. Drain excess fat.
3. Combine Casserole Base Ingredients: In a bowl, mix together shredded cheese, milk, eggs, and biscuit mix. Season with salt and pepper.
4. Assemble the Casserole: Spread the cooked meat mixture in the prepared baking dish. Pour the cheese and egg mixture over the meat. Stir slightly to mix.
5. Bake: Place in the oven and bake for 25–30 minutes, or until the top is golden and the casserole is set.
6. Add Toppings: If desired, add extra cheese during the last few minutes of baking. After removing from the oven, top with optional toppings like pickles, tomatoes, and lettuce.

Protein-Packed Meal Discussion:

• Ground Beef: A rich source of high-quality protein, essential for muscle building and repair.
• Bacon: Adds extra protein and a smoky flavor, enhancing the overall taste of the dish.
• Cheese: Provides additional protein and calcium, making the casserole filling and nutritious.

Tips for Storing and Reheating:

• Storage: Cool the casserole completely and store it in an airtight container in the refrigerator for up to 3 days.
• Freezing: This casserole can be frozen for up to 2 months. Thaw in the refrigerator before reheating.
• Reheating: Reheat in the microwave or in the oven. If using the oven, cover with foil and heat at 350°F until warmed through.

Salmon Patties

Salmon Patties made in an air fryer offer a delightful combination of convenience and health. These patties are not only quick and easy to prepare but also pack a punch in terms of protein and omega-3 fatty acids, thanks to the salmon. Accompanied by a homemade aioli sauce, they are perfect for a light lunch, dinner, or even as a nutritious snack.

Ingredients for Salmon Patties:

Salmon Patties:

• 2 cans (each 6 oz) of boneless, skinless salmon, drained
• 1/2 cup breadcrumbs or panko
• 1 large egg, beaten
• 2 tablespoons mayonnaise
• 2 tablespoons finely chopped onion
• 1 garlic clove, minced
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 teaspoon dried dill or parsley (optional)

Homemade Aioli Sauce:

• 1/2 cup mayonnaise
• 1 garlic clove, minced
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional additions: 1 teaspoon Dijon mustard or a pinch of smoked paprika

Air Fryer Cooking Method:

1. Prepare the Patty Mixture: In a large bowl, combine the drained salmon, breadcrumbs, egg, mayonnaise, onion, garlic, lemon zest, lemon juice, salt, pepper, and herbs. Mix well.
2. Form Patties: Divide the mixture into equal portions and shape them into patties.
3. Preheat the Air Fryer: Preheat your air fryer to 390°F (200°C).
4. Cook the Patties: Place the patties in the air fryer basket, ensuring they don’t touch. Cook for 10–12 minutes, flipping halfway through, until they are golden and cooked through.

Nutritional Value of Salmon as a Protein Source:

• High-Quality Protein: Salmon is an excellent source of high-quality protein, which is essential for muscle repair and building.
• Omega-3 Fatty Acids: Rich in omega-3s, which are important for heart health and reducing inflammation.
• Vitamins and Minerals: Salmon is a good source of B vitamins, potassium, and selenium.

Serving Ideas and Variations:

• As a Main Dish: Serve the salmon patties with a side of vegetables or a fresh salad.
• In Sandwiches: Place a patty in a bun with lettuce, tomato, and aioli sauce for a delicious sandwich.
• With Different Sauces: Experiment with other sauces like tartar sauce, yogurt-dill sauce, or a spicy sriracha mayo.
• Variations: You can add finely chopped bell peppers or capers to the salmon mixture for additional flavors.

Greek Chicken Power Bowls

Greek Chicken Power Bowls are the epitome of a nutritious, flavorful, and satisfying meal, perfect for those who want to fuel their body without compromising on taste.

Packed with the goodness of chicken, chickpeas, and fresh veggies, these bowls can be whipped up in just 30 minutes, making them an ideal choice for a quick yet hearty lunch or dinner.

Required Ingredients for the Power Bowl:

For the Greek Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 teaspoons Greek seasoning (or a mix of oregano, thyme, garlic powder, and paprika)
• Salt and pepper to taste

For the Bowl:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1 cup cooked quinoa or rice
• Feta cheese, crumbled
• Lemon wedges for serving

For the Dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Preparation Steps for a 30-Minute Meal:

1. Marinate the Chicken: Coat the chicken breasts with olive oil, Greek seasoning, salt, and pepper. Let it marinate for at least 10 minutes.
2. Cook the Chicken: Grill or pan-cook the chicken over medium-high heat for about 5–7 minutes per side, until cooked through. Once done, let it rest for a few minutes, then slice.
3. Prepare the Bowl Components: While the chicken is cooking, prepare the other bowl components — cook quinoa or rice as per instructions, chop the vegetables, and make the dressing by whisking together all the ingredients.
4. Assemble the Bowls: Divide quinoa/rice among bowls. Top with sliced chicken, chickpeas, cucumber, tomatoes, onion, and olives. Sprinkle with feta cheese.
5. Serve: Drizzle with the dressing and serve with a wedge of lemon.

Health Benefits of Chicken and Chickpeas:

• Chicken: A lean source of protein, essential for muscle growth and repair. Chicken also provides important vitamins and minerals.
• Chickpeas: High in protein and fiber, chickpeas contribute to a feeling of fullness and aid in digestion. They are also a good source of plant-based protein.

Customization Options for the Power Bowl:

• Vary the Protein: Substitute chicken with tofu, shrimp, or beef for variety.
• Change the Grains: Instead of quinoa or rice, try couscous, farro, or bulgur.
• Add Greens: Include spinach, arugula, or romaine lettuce for extra nutrients.
• Extra Toppings: Avocado slices, roasted red peppers, or a dollop of hummus can add more flavors and textures.

Chili Lime Salmon Salad

Chili Lime Salmon Salad is a refreshing and nutritious choice for anyone looking to enjoy a light yet satisfying meal.

This salad pairs the rich, omega-3 packed goodness of salmon with the zesty flavors of chili and lime, rounded off with the crisp freshness of spinach and other vegetables.

It’s an ideal dish for a healthy lunch or a light dinner, especially for those who appreciate a balance of flavor and health benefits.

Ingredients for the Salad and Chili Lime Dressing:

For the Salad:

• 2 salmon fillets (about 4–6 oz each)
• 4 cups fresh spinach
• 1 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 1/2 cucumber, sliced

For the Chili Lime Dressing:

• 1/4 cup olive oil
• 2 tablespoons lime juice
• 1 garlic clove, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste

Step-by-Step Salad Assembly:

1. Cook the Salmon: Season the salmon fillets with salt, pepper, and a sprinkle of chili powder. Grill or pan-sear the salmon for 3–4 minutes on each side, or until cooked to your liking. Let it cool slightly, then flake into large pieces.
2. Prepare the Dressing: Whisk together olive oil, lime juice, minced garlic, chili powder, cumin, salt, and pepper in a small bowl. Adjust seasoning to taste.
3. Assemble the Salad: In a large bowl, combine the spinach, avocado slices, cherry tomatoes, red onion, cucumber, and cilantro. Add the flaked salmon on top.
4. Dress the Salad: Drizzle the chili lime dressing over the salad and gently toss to combine.

Health Benefits of Salmon and Spinach:

• Salmon: A superb source of omega-3 fatty acids, which are crucial for heart health and brain function. Salmon is also rich in protein and B vitamins.
• Spinach: High in vitamins A, C, and K, as well as minerals like iron and calcium. Spinach is known for its antioxidant properties and benefits to eye health.

Suggestions for Meal Prep and Storage:

• Meal Prep: Cook the salmon in advance and store it in the refrigerator. Chop the vegetables and keep them in separate containers.
• Storage: Keep the dressing in a separate container to avoid the salad becoming soggy. Assembled salad should be eaten within a day for best freshness.
• Portioning: Divide the salad into portions if preparing for multiple meals, keeping the dressing separate until ready to eat.

Copycat Pasta Da Vinci

Copycat Pasta Da Vinci is a delightful homage to a classic restaurant favorite, bringing the rich and creamy flavors of a gourmet pasta dish into the comfort of your home.

This high-protein version includes tender chicken and a savory sauce, perfectly paired with your choice of pasta.

It’s a versatile dish that can be adapted to various dietary preferences and is great for impressing guests or for a comforting family dinner.

Detailed Ingredients List for Pasta and Sauce:

For the Pasta:

• 1 lb pasta of your choice (such as penne, fettuccine, or tagliatelle)
• Salt for boiling water

For the Chicken:

• 2 boneless, skinless chicken breasts, thinly sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Sauce:

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup sliced mushrooms (optional)
• 1/2 cup chicken broth
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Cooking Instructions for a High-Protein Pasta Dish:

1. Cook the Pasta: Boil the pasta in salted water according to package instructions until al dente. Drain and set aside.
2. Prepare the Chicken: Heat olive oil in a large skillet over medium heat. Season chicken slices with salt and pepper and cook until golden and no longer pink in the middle. Remove from the skillet and set aside.
3. Make the Sauce: In the same skillet, add more olive oil if needed. Sauté onion and garlic until translucent. Add mushrooms and cook until they’re soft. Pour in chicken broth and bring to a simmer. Reduce the broth slightly, then add heavy cream. Simmer until the sauce thickens.
4. Combine Ingredients: Return the chicken to the skillet with the sauce. Add cooked pasta and toss until everything is well coated. Stir in Parmesan cheese and parsley. Season with salt and pepper to taste.

Tips on Making the Sauce Ahead of Time:

• Preparation: The sauce can be prepared in advance and stored in the refrigerator for up to 2 days.
• Reheating: Gently reheat the sauce on the stove over low heat, adding a little extra broth or cream if it’s too thick.

Pairing Suggestions for a Balanced Meal:

• Vegetable Side: Serve with a side of steamed vegetables like broccoli or a fresh green salad to add fiber and nutrients.
• Wine Pairing: A glass of Chardonnay or Pinot Noir pairs beautifully with the creamy sauce.
• Bread Basket: Offer a basket of garlic bread or crusty baguette to complement the pasta.

Zucchini-Wrapped Chicken Enchiladas

Zucchini-Wrapped Chicken Enchiladas offer a unique and healthy twist on the traditional enchilada dish.

By substituting tortillas with thinly sliced zucchini, this recipe becomes a low-carb, nutrient-rich meal without sacrificing the beloved flavors of classic enchiladas.

It’s a perfect choice for those seeking a lighter version of this Mexican favorite, combining the wholesome goodness of zucchini with the protein-packed benefits of chicken.

Ingredients Needed for the Enchiladas and Filling:

For the Filling:

• 2 cups cooked chicken, shredded (can use rotisserie chicken)
• 1 cup black beans, drained and rinsed (optional)
• 1 cup corn (fresh, canned, or thawed from frozen)
• 1/2 cup red bell pepper, diced
• 1/2 cup onion, diced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste

For the Zucchini Wraps:

• 4–5 large zucchinis, sliced lengthwise into thin strips (using a mandoline slicer or a sharp knife)

Additional Ingredients:

• 1–2 cups enchilada sauce
• 1 cup shredded cheese (cheddar, Monterey Jack, or a blend)
• Fresh cilantro, chopped (for garnish)
• Sour cream or Greek yogurt (for serving)

Instructions for Using Zucchini as a Wrap:

1. Prepare Zucchini Strips: Use a mandoline slicer or a sharp knife to cut the zucchini into thin, long strips. Each strip should be about 1/8 inch thick.
2. Pre-cook Zucchini: To remove excess moisture, lightly salt the zucchini strips and set them aside for 10 minutes. Then, pat dry with paper towels. Optionally, grill or sauté the strips for 1–2 minutes per side to enhance flavor and reduce moisture.
3. Assemble Enchiladas: Lay out zucchini strips and place a spoonful of the chicken mixture on one end of each strip. Roll up carefully and place seam-side down in a baking dish. Repeat until all ingredients are used.
4. Add Sauce and Cheese: Pour enchilada sauce over the zucchini enchiladas and sprinkle with cheese.

Nutritional Benefits of Chicken and Zucchini:

• Chicken: A lean source of protein, essential for muscle growth and maintenance. Chicken is also rich in vitamins and minerals, including B vitamins.
• Zucchini: Low in calories but high in fiber, vitamins (like Vitamin A and C), and antioxidants. Zucchini is also hydrating due to its high water content.

Serving and Garnishing Recommendations:

• Bake the Enchiladas: Preheat oven to 375°F (190°C) and bake the enchiladas for 20–25 minutes, until the cheese is melted and bubbly.
• Garnish: Sprinkle chopped cilantro on top before serving. Add a dollop of sour cream or Greek yogurt on each serving.
• Side Dishes: Serve with a side of Spanish rice, quinoa, or a fresh green salad to round out the meal.

Conclusion

In conclusion, these seven high-protein meals demonstrate that eating healthily doesn’t mean sacrificing flavor or spending hours in the kitchen.

From the sweet and unique Strawberry S’Mores Crepes to the wholesome Zucchini-Wrapped Chicken Enchiladas, each recipe offers a delicious way to incorporate more protein into your diet.

Whether you’re looking for a quick breakfast, a hearty dinner, or a light lunch, these dishes are sure to satisfy your taste buds while keeping your nutrition goals on track. Happy cooking!