49 High-Protein Recipes That’ll Keep You Satisfied

If you think high-protein meals are only for gym bros, think again. One of the three macronutrients (along with carbs and fat), protein is the building block for the body’s tissues and organs. It’s present in every cell in the body, and it’s crucial for muscle building, maintenance and repair.

The amount of protein you need depends on a variety of factors, like your body size, health status and your activity level. A general rule of thumb is that you need at least 0.8 grams of protein per kilogram of body weight — that means someone who weighs 150 pounds (68.2 kilograms) needs a minimum of 54.6 grams of protein per day. If you’re active, trying to build muscle or have certain health conditions, you likely need more than that.

The good news is that it’s pretty easy to get enough protein if you’re prioritizing the right foods and eating a variety. To make things simple, we put together a list of high-protein dishes — defined as having at least 15 grams per serving — that suit every taste, preference and occasion.

Start with Gyudon, the epitome of comfort food in Japan. Usually prepared at home, the dish is also ubiquitous at fast-food restaurants across the country. Gyudon is made from thinly sliced beef and onions coated in a slightly sweet soy sauce-based sauce. Some people prefer a raw or poached egg on top while others sprinkle sesame seeds instead. Feel free to play around with the recipe to create your favorite version of this fast, filling and inexpensive meal.

Power up your morning with these high-protein bacon, egg and cheese sandwiches, packed with flavor and fuel to keep you going strong all day.

We developed this version of flavorful, spice-marinated Peruvian chicken to be both easy to make at home and packed with protein — 66 grams per serving. The dish usually uses whole chicken, but we chose bone-in breasts for a consistently generous dose of lean protein in every portion. We found that a short 30-minute marination worked well for this cut, and instead of cooking the chicken on a grill or rotisserie we roasted it in a hot oven, a hands-off method that produced wonderfully juicy meat. Ají, the spicy, creamy green sauce made with cilantro and jalapeños, is the chicken’s classic accompaniment and is simple to make in a blender.

Some of the most amazing egg recipes in India are found in the Parsi community, but papeta par eda (eggs over potatoes) is a hands-down favorite — with 17 grams of protein found mostly in the eggs. You can have it for breakfast, lunch, dinner or a snack. Sometimes it’s even prepared with potato chips instead of sliced potatoes! If you have any leftover cooked potatoes, you can reheat them in a small skillet and poach a fresh egg on top. Sprinkle with some more chopped cilantro and you have a delicious dish in minutes.

Clocking in at 32 grams of protein per serving, we’ve turned the flavors of a classic Philly cheesesteak into a 30-minute one-pan weeknight dinner with more veggies, less meat and added fiber and protein from chickpea pasta. We like the slight nuttiness of the chickpea pasta here, but you can use traditional pasta, too. The pickled cherry peppers add a bit of a kick, so feel free to scale them back a bit if you’re making this for someone with milder tastes.

A nod to the richly flavored lentil stews enjoyed throughout India, this dal comes together fast and is scented with curry paste and garam masala. Thanks to plenty of lentils, it’s got 22 grams of plant-based protein to keep you satisfied for hours.

This Mediterranean-inspired, protein-packed dinner bowl is perfect for your next weeknight meal. We use plenty of pantry ingredients and store-bought items, including rotisserie chicken, roasted red pepper hummus and marinated artichokes, for a meal that comes together in a flash but doesn’t skimp on flavor or protein – each serving provides 59 grams. We top it off with an easy tzatziki sauce for a refreshing tang and crushed pita chips for a bit of crunch.

For the vegan version of this popular homey casserole, tofu and garbanzo beans sub in for the tuna, while a sauce made from crispy sauteed cremini mushrooms and cashew milk replaces the traditional canned mushroom soup. Filled with pasta shells and sweet peas and topped with salty crackers and fresh parsley, this hearty meal ticks all the comfort boxes. It may not be as high-protein as the fish-packed original, but 25 grams of plant-based protein per serving is nothing to sneeze at.

Breakfast smoothies are a great way to get a nutrient-rich start to the day. In less than five minutes, you can transform whole grains, fruits and vegetables into a delicious and filling breakfast – one serving packs 16 grams of protein – that’s full of vitamins and fiber. Using frozen fruit rather than adding ice results in a thick and creamy consistency.

With 31 grams of protein, this hearty chili is great as a make-ahead meal prep dish. The bulk of the chili comes from white beans and turkey, plus plenty of veggies and extra flavorings.

In southwest Nigeria, there is a delicious dish the Yoruba tribe calls obe ata, which translates to pepper stew or soup. It’s made with red bell peppers known as tatashe, which are blended with tomatoes, onion and habanero or Scotch bonnet pepper. You can choose from a variety of proteins when making obe ata – chicken, goat, beef or fish – and vegetarians can replace the meat with mushrooms. This recipe uses beef – and provides 18 grams of protein per serving.

These noodles in a chilled soy milk broth are one of the ultimate summer foods in Korea. The fresh soy milk has a nutty, slightly sweet, subtle flavor that pairs well with super ripe spicy kimchi. Restaurants that specialize in Korean chilled soy milk noodle soup always serve the broth unseasoned, setting out containers of salt at each table for diners to season to their preference. This recipe calls for measured amounts of salt and sugar for the broth, but you can adjust the seasoning to your liking. The dish is simple but some care and planning ahead are required to ensure a creamy, milky broth. The 39 grams of protein comes from a combination of soy and egg.

Tilapia is a mild and inexpensive fish option that takes on nearly any flavor you throw with it. In this baked, coconutty dish, you’ll get 38 grams per serving.

Pomegranate lends its sweet-tart essence and ruby hue to this impressive weeknight dinner or special-occasion main dish in two ways: First, pomegranate molasses is the base of a fruity glaze for the protein-rich salmon fillets, resulting in perfectly caramelized exteriors. While the fish cooks, we toss together a bold and colorful relish of pomegranate arils, cilantro and spicy serrano chiles to cut through the richness of the salmon. And since it’s ready in just about 20 minutes, you’ll have plenty of time for your guests or family. An easy main dish with a whopping 47 grams of protein per serving!

The chicken and broccoli you find at your favorite Chinese restaurant is usually covered in an intensely flavored brown sauce often based on oyster and soy sauces. This recipe showcases a milder but equally delicious Chinese white sauce that might be familiar to you from dishes like shrimp in lobster sauce. It’s clear and savory, thickened with a cornstarch slurry.

This easy sheet pan kofta and tomatoes is perfect for a quick weeknight dinner. You can use ground lamb, beef or a combination to make the kofta; the delicious flavor comes from spices such as turmeric and sumac and the addition of fresh cilantro. Kofta is usually made on the grill or seared in a pan. This oven-baked version uses less oil and requires little tending.

Take advantage of summer’s squash bounty by rolling up sliced zucchini with shredded chicken, garlic and scallions. You’ll get 25 grams of protein per serving plus plenty of veggies. Salsa makes a quick sauce topper. Sour cream and hot sauce are the finishing touch.

This simple, hearty dish is pure Italian comfort food. Made with double carbs (chickpeas – the “ceci” – and ditalini!), it’s somewhere between a soup and a pasta, but still has plenty of protein at 26 grams per serving. While it’s optional, the Parmesan rind adds a depth of flavor here as well as to other soups and stews, especially vegetarian ones. Whenever you finish a wedge of Parmesan, just wrap the leftover rind well in plastic and keep it in the fridge. The lemon zest and juice add a bright note to the broth that’s thickened by mashing some of the chickpeas. If you don’t have a potato masher, you can mash the chickpeas against the sides of the pot with a wooden spoon.

This Filipino adaptation of Spanish paella is a staple at holidays and family get-togethers, and it’s certainly easy enough to prepare for a hearty dinner any day of the week. The countless variations on what’s mixed in depend on where in the Philippines you’re from. Some people include shellfish, chorizo, chicken livers or pork but this version is simple, vibrant and comforting, with 26 grams of protein from a combination of chicken thighs, sweet Chinese sausage and eggs.

These very flavorful chicken thighs are incredibly simple to make. If you have the foresight, let the thighs marinate with the garlic, ginger and salt in the refrigerator overnight — it will make a noticeable difference. If you don’t have time to let the thighs marinate, no worries, they’re still great. Cooking them in coconut oil adds tons of flavor. Serve them with cooked rice and a vegetable, like cooked greens or roasted tomatoes. Be sure to spoon the juices from the chicken over your rice.

This healthy plant-based sheet pan dinner centers around extra-firm tofu that is flavored with warm spices (cumin, cinnamon and ginger) and gently browns and crisps while roasting alongside sweet carrots. Serve with a delicious side of brown rice studded with diced apricots, salted olives and crunchy pistachios for a quick and colorful dinner. It's a high-protein meal that’s excellent for any night of the week, easy on prep and cleanup and good for you to boot.

Piccata is a classic preparation for chicken, but can be heavy on your diet as it’s a butter and wine-based sauce. This lighter version saves you calories by adding the zip of white wine with a tiny bit of vinegar to finish (as opposed to a cup or more simmered down), and getting the most of one tablespoon of butter by swirling it into the sauce at the end. It doesn’t skimp on protein, though, with 25 grams per serving.

This spicy, aromatic Sichuan dish – clocking in at 39 grams of protein per serving – is recognizable from the citrus aroma of Sichuan peppercorns and the spicy fermented flavor of hot bean sauce. According to legend, Mapo Tofu (Pock-Marked Grandma’s Tofu) was named after an old Chinese woman who served the dish to her restaurant guests. She became known for it and people began referring to the dish as the pock-marked woman’s tofu.

This soy sauce ddukbokki (also spelled tteokbokki) is inspired by gungjung ddukbokki, also known as royal court ddukbokki, which dates back to Korea’s Joseon dynasty. Chewy rice cakes are stir-fried with beef and vegetables, becoming super savory, tender and full of flavor. It’s fantastic for a quick weeknight dinner, but we love it scaled up for a party with friends and family. A serving will give you 30 grams of protein, and also contains starch and vegetables for a complete meal.

This creamy oat and chicken Persian soup owes its texture to oatmeal rather than heavy cream or a slurry. The soup is ready in less than an hour, and most of that time is hands-off. Stirring in freshly squeezed lemon juice at the end add some brightness.

Cooking tender shrimp and noodles inside a parchment packet with aromatic coconut, curry and lemongrass creates big flavor without much added fat or salt, plus 19 grams of protein. When you cut open the paper, the escaping steam releases a wonderful fragrance.

The trick to making a smoothie into a bowl is blending until you have a texture closer to soft serve than to a traditional smoothie. For this bowl, Greek yogurt, frozen bananas and ice come together to create a satisfying bowl that will leave you full for hours. If you’re in the camp that thinks peanut butter tastes better with a little chocolate, add in a tablespoon or two of cocoa powder and top the bowl off with a generous handful of cacao nibs.

Recipe developer Gabi Odebode says, “Stew is an important go-to dish in many West African countries, either as an everyday meal or for celebratory events, such as weddings, graduations and Christmas. It pairs with a variety of starches, like rice and/or plantains, yams and beans. Depending on the country, the base of the stew can vary. In Ghana, which is my homeland, the base is a blend of tomato puree and tomato paste. My husband, on the other hand, is a native of Nigeria, where the base is tomato pureed with red bell pepper. This recipe is a hybrid of both versions with the addition of garlic. While stew can be made with several meat or seafood options, goat is the preferred choice in my home and in certain West African countries for its rich and robust flavor.”

Air fryers aren’t just for French fries, and this recipe – which provides 19 grams per serving – showcases their versatility with a stir-fry-like dish that uses just a fraction of the typical amount of oil. Cleanup is a breeze since any splatters are kept in the fryer, and everything is cooked in about 30 minutes. The tofu is crispy on the outside and tender and soft on the inside, perfect for soaking up the warming chili sauce. Serve over steamed rice or noodles for a complete meal.

Cozy up to a bowl of this easy chicken soup filled with fresh homemade egg noodles. The key is to make a quick five-ingredient pasta dough and then simply grate it directly into store-bought chicken broth using a box grater. Rounded out with some veg and shredded rotisserie chicken, it’s a perfect freezer-friendly make-ahead weeknight dinner. You’ll get 19 grams of protein per serving, and a priceless amount of flavor and comfort.

Chicken sopas is a popular Filipino soup that’s traditionally made with macaroni, mirepoix (diced onion, carrot and celery), hot dogs or ham, chicken and evaporated milk for creaminess — and it has an impressive 42 grams of protein. In this version, recipe developer Richmond Flores substitutes condensed cream of chicken soup for extra chicken flavor in addition to the creaminess. Like a lot of classic Filipino dishes, this one is influenced by Western cuisine and ingredients and is a hearty, economical way to feed a household. Adding to its popularity is the combination of nonperishable staple and fresh ingredients that can be stretched. Plus, it can be cooked in batches large enough to be served over multiple meals.

With 20 grams of protein and an impressive eight grams of fiber, this nutrient-packed dinner is easy to make in a big batch (double or triple the recipe) ahead of time.

If you want to start your day with 34 grams of protein, this veggie-and-chicken hash is a great way to do that in a single dish.

This chicken gets incredibly crunchy, thanks to a light coating of panko and Parmesan and a quick cook in the air fryer! Serve it with charred broccoli and a tangy yogurt sauce for a healthy and complete meal you can throw together any day of the week.

If you’re tired of chicken but want another easy weeknight dinner option, this spicy shrimp dish is just as easy to make, but a little more interesting. Plus, it’s got 29 grams of protein.

This modern version of grilled snapper is jam-packed with flavor. The foundation of the dish is epis, Haiti’s herb-and-seasoning blend usually made with sweet and hot peppers, onion, garlic, fresh herbs and a variety of spices and other flavorings. It’s used in countless Haitian dishes, from rice and beans to soups and stews; it’s also a favored marinade. This recipe makes the epis with a blender instead of mortar-and-pestle and grills the fish over charcoal or gas rather than over wood. Wrapping the fish in banana leaves before grilling seals in flavor and juices. Scotch bonnet peppers are one of the stars of this dish, adding a kick that’s sure to get attention at a barbecue.

Yes, pizza can be healthy, especially if you make it at home and top it with something nutritious. One take is this Spinach and Ricotta Pizza, which offers 18 grams per serving.

Unlike many yellow rice recipes, this one — influenced by Spain’s colonization of the Philippines — is a main course, similar to paella. Recipe developer Richmond Flores usually makes it with jasmine rice, which is all about texture (slightly sticky and soft, yet firm enough to hold its shape) and smell (slight, but distinct floral notes). That said, Richmond has substituted extra-long grain rice, the classic choice for Mexican- and Puerto Rican-style yellow rice, with good results. The shrimp and/or chorizo can be swapped with other quick-cooking proteins or vegetables.

​​Bai qie ji (which translates to white cut chicken in Mandarin) originated in southern China and is made year-round as an easy and wholesome dish. In Cantonese families, this classic poached chicken is typically made for Lunar New Year reunion dinner because it’s simple to cook, results in succulent chicken and pairs well with the other dishes in the holiday dinner. The chicken is briefly lifted out of the water after the initial boil to ensure that the temperature of the water around the chicken is equal, both inside and out, resulting in an evenly cooked chicken with juicy and tender meat. Bai qie ji is usually paired with a soy sauce dipping sauce when made at home, but we’ve paired ours with a scallion-ginger sauce, a typical accompaniment in restaurants. Because chicken is the main ingredient, there’s loads of protein (71 grams per serving) in this dish.

This gorgeous salmon and polenta plate is worth turning on the grill for. Store-bought tube polenta makes this meal easy breezy. Each serving offers 37 grams of protein.

Bobby Flay shares, “I was training for a marathon when I created this recipe. Crab is high in protein but low in fat, so it’s a great balance to the carbs.”

Pepper steak is a Chinese American stir-fry dish that coats tender sliced steak and crisp-tender bell peppers in a deeply savory and slightly sweet sauce. We used flank steak here, but it is equally delicious with skirt or flap steak.

Hawa Hassan’s company, Basbaas, is named for the Somali term for chile pepper, and her ready-made sauces are just like this one — an everyday condiment that makes everything it touches better. In fact, this cilantro and green chile pepper sauce that delivers spice and acid in big doses is a version of Basbaas’s green sauce. Serve it on … anything.

What better way to use up cilantro and parsley in the fridge than making a spiced and flavorful herbaceous sauce! This Moroccan sauce gets paired with earthy spices like cumin and coriander, making it an easy go-to coating and marinade for many proteins. In this recipe, it’s pulsed in a food processor and gets spooned over salmon filets. This chermoula also calls for adding juice of lemon and the zest, but you can try it with preserved lemons for a nice relish.

A simple, meat-and-vegetable dish that comes together in five minutes and is great for weeknights or weekends. A serving packs 39 grams of protein, and the pork tastes great with a side of starch like mashed potatoes or rice.

A simple crowd pleaser, this fish and chips recipe is baked instead of fried. With 37 grams of protein per serving, it’s great on its own or with a small side salad.

Flank steak is a relatively lean cut of meat but full of flavor and protein (with 28 grams per serving). This preparation is low on the fussiness factor: Put your seasoned steak on a preheated broiler pan and cook, no flipping needed. Just be sure to cut the meat against the grain-across, not parallel with, the visible lines of muscle fibers-so the steak will be tender, not chewy.

Roughly translated from Arabic, suqaar means “small ones” and the dish is basically a quickly cooked mixture of small pieces of meat and vegetables. Think of this as a Somali stir-fry. Suqaar is a very flexible dish and can be made with any type of meat. Goat is the most traditional, but here we opt for beef. Serve it with cooked rice or Bariis (Basmati Rice Pilaf with Raisins), chopped lettuce and big pieces of lemon to squeeze on top of everything.