Busy evenings are exactly when a good skillet dinner earns its place in the rotation. These high protein skillet dinners keep cooking and cleanup manageable while still giving you a satisfying meal built around chicken, beef, seafood, eggs, tofu, beans, and other protein-rich ingredients.
The recipes below deliver 25g to 48g of protein per serving, based on the finalized serving portions for each dish and standard food-composition values from USDA FoodData Central. Most can be turned into a complete dinner with rice, pasta, potatoes, tortillas, or vegetables depending on what you already have.
If quick protein-packed meals are your priority, you may also want these 50g protein dinners for nights when you need something especially filling.
1. Chicken Stir Fry (41g Protein)
Chicken stir fry is one of those dinners that works even when the refrigerator is looking nearly empty. Tender chicken breast, crisp bell peppers, broccoli, and onions cook quickly in a hot skillet before everything gets coated in a savory garlic and soy sauce.
Using a generous serving of lean chicken keeps this meal comfortably high in protein without making it heavy. Serve it over rice for a full dinner, spoon it over cauliflower rice, or enjoy the chicken and vegetables straight from the skillet when you want something lighter.
2. Beef and Broccoli (39g Protein)
Thin strips of beef and crisp broccoli make this skillet dinner feel like takeout without requiring a delivery order. The beef gets a quick sear first, while the broccoli cooks just long enough to stay bright and slightly crisp.
A simple sauce made with soy sauce, garlic, ginger, and a touch of sweetness ties everything together. Serve it with steamed rice or noodles, or keep the meal lower in carbs by adding extra broccoli instead.
3. Shakshuka with Feta (25g Protein)
Shakshuka turns eggs into a comforting skillet dinner by gently cooking them in a deeply seasoned tomato and pepper sauce. Garlic, onion, cumin, paprika, and chili give the sauce plenty of warmth while crumbled feta adds richness.
Three eggs per serving plus feta provide enough protein to make this more substantial than a typical light egg dish. A slice of toasted bread is especially useful for scooping up the tomato sauce left at the bottom of the skillet.
4. Chicken Fajita Skillet (43g Protein)
Chicken fajitas are ideal for busy nights because the entire filling cooks in one pan. Thin chicken strips brown quickly alongside bell peppers and onions, while chili powder, cumin, paprika, lime, and garlic provide classic fajita flavor.
Pile everything into warm tortillas, serve it over rice, or turn the mixture into a fajita bowl with lettuce and salsa. The protein mostly comes from the chicken, so the meal stays filling even when you keep the sides simple.
If one-pan dinners make weeknights easier, these high protein sheet pan dinners for two give you another low-cleanup option.
5. Mongolian Beef Skillet (40g Protein)
Mongolian beef gives you thin, tender slices of beef wrapped in a glossy sweet and savory sauce. A very hot skillet helps the beef brown quickly instead of steaming, while ginger, garlic, soy sauce, and green onions build the signature flavor.
Serve it over rice with broccoli or another green vegetable for an easy weeknight dinner. Because the beef cooks so quickly, this is especially useful when you want a substantial meal without a long simmer.
6. Chicken Sausage and Peppers (30g Protein)
Chicken sausage, bell peppers, and onions make a colorful skillet dinner with very little preparation. The sausage browns around the edges while the peppers soften and become naturally sweet.
This works well on its own, but you can also spoon the mixture over rice, creamy polenta, or roasted potatoes. It is an especially convenient recipe for nights when chopping and measuring a long list of ingredients simply is not happening.
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7. Teriyaki Chicken Skillet (42g Protein)
Juicy chicken thighs are especially good for teriyaki because they stay tender while the sauce reduces around them. Garlic, ginger, soy sauce, and a little sweetness create a sticky glaze that coats every piece.
Add broccoli, green beans, snap peas, or bell peppers directly to the skillet to turn it into a full meal. Serve with rice and save an extra portion because the chicken also reheats well for lunch.
8. Shrimp Pad Thai Skillet (35g Protein)
Shrimp, eggs, rice noodles, bean sprouts, and peanuts make this skillet meal a combination of chewy, crunchy, sweet, salty, and tangy flavors. The shrimp cook in just a few minutes, which helps keep the total cooking time short.
Protein comes from several ingredients rather than one source, with shrimp and eggs doing most of the work. Finish each serving with fresh lime and crushed peanuts just before eating.
9. High Protein Sloppy Joes (33g Protein)
Sloppy Joes are simple comfort food, and using lean ground beef makes them surprisingly protein-rich. The beef simmers with onion, tomato, Worcestershire sauce, and seasonings until the mixture is thick enough to stay inside the bun.
Serve the filling traditionally on a toasted roll or spoon it over a baked potato for something different. Leftovers are useful for lunch because the meat mixture reheats quickly without losing much texture.
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10. Cheeseburger Skillet (38g Protein)
This cheeseburger skillet combines seasoned ground beef, tender pasta, tomatoes, and melted cheddar in one pan. It has the familiar flavors of a cheeseburger but turns them into an easy family-style dinner.
The combination of beef and cheese provides most of the protein, while the pasta makes the meal especially satisfying. Pickles, green onions, diced tomatoes, or a little mustard added at the end can give each bowl even more burger flavor.
For more budget-friendly beef meals, these cheap high protein ground beef dinners are useful when you want to stretch a package of ground beef into several meals.
11. Shrimp Creole Skillet (34g Protein)
Shrimp Creole combines tender shrimp with tomatoes, onion, bell pepper, celery, garlic, and Creole seasoning. The vegetables simmer into a flavorful sauce before the shrimp are added near the end so they stay juicy.
Spoon it over rice for a traditional-style dinner, or serve it with cauliflower rice if you want more vegetables on the plate. Since shrimp cook so quickly, this recipe is a strong option for rushed evenings.
12. Red Beans and Rice Skillet (27g Protein)
Red beans, smoked sausage, vegetables, and rice make this one of the heartier skillet meals in the collection. The beans become creamy as the mixture cooks while the sausage adds smoky, savory flavor.
It is also a useful meal when you are feeding several people without relying on a large amount of meat. Leftovers become even more flavorful after a night in the refrigerator as the spices continue to mingle.
13. Teriyaki Pork Belly and Shrimp Fried Rice (32g Protein)
This loaded fried rice combines crisp pieces of pork belly with tender shrimp, cold cooked rice, vegetables, and teriyaki flavor. A wide skillet gives the rice enough contact with the hot surface to develop browned, slightly crisp edges.
Because pork belly is rich, shrimp provides much of the lean protein in the dish. Adding plenty of peas, carrots, green onions, or other vegetables helps balance the richness.
14. Chicken Fried Rice (37g Protein)
Cold leftover rice is transformed into a complete dinner with chicken, scrambled eggs, peas, carrots, and green onions. Everything cooks quickly in the same skillet, making this one of the easiest ways to use extra rice from another meal.
Chicken and eggs provide a substantial amount of protein while the vegetables give the skillet more color and texture. Keep the pan hot and avoid overcrowding it so the rice fries rather than turning soft and steamy.
15. Crispy Gnocchi with Bacon and Parmesan (25g Protein)
Pan-fried gnocchi develops crisp golden edges while staying soft in the center. Bacon, Parmesan, garlic, and fresh basil turn the simple potato dumplings into a much more flavorful skillet dinner.
The protein comes primarily from the bacon and Parmesan, with the gnocchi adding a smaller amount. Serve it with a green salad or stir spinach directly into the hot skillet just before serving.
16. Seared Salmon with Asparagus (42g Protein)
Salmon and asparagus make a straightforward skillet dinner that does not need much beyond garlic, lemon, salt, and pepper. The salmon develops a golden exterior while staying tender and flaky inside.
A generous salmon fillet naturally provides plenty of protein, making this one of the simplest high protein meals on the list. The asparagus can cook in the same skillet while the salmon rests, keeping cleanup to a minimum.
17. Pepper Crusted Chicken Pasta (46g Protein)
A generous coating of cracked black pepper gives chicken breast a bold crust that works especially well with pasta. After searing the chicken, the same skillet can be used to finish the pasta with garlic, Parmesan, and a small amount of cooking liquid.
Slice the chicken over the pasta just before serving so every portion gets plenty of protein. It feels a little more polished than a basic chicken dinner while still being practical enough for a weeknight.
For even more straightforward meals built around chicken, these easy rotisserie chicken recipes are handy for nights when you do not want to cook the chicken from scratch.
18. Crispy Tofu Stir Fry (27g Protein)
Firm tofu becomes much more satisfying when it is pressed well and cooked until golden and crisp. Once the tofu is browned, bell peppers, broccoli, carrots, or snap peas can go into the same skillet with a savory stir fry sauce.
Using a generous amount of tofu keeps this meatless dinner protein-rich. Serve it with rice or noodles, and add sesame seeds or green onions at the end for extra texture.
19. Beef Chow Fun (38g Protein)
Wide rice noodles, thin slices of beef, green onions, and a savory sauce make beef chow fun an excellent skillet dinner when a takeout craving hits. High heat helps the noodles and beef pick up the browned edges that give the dish its best flavor.
The beef contributes the majority of the protein while the noodles make the meal filling enough to stand alone. Have the ingredients ready before heating the skillet because the cooking itself moves quickly.
20. Mushroom Carbonara (26g Protein)
Mushroom carbonara gets its creamy texture from eggs and Parmesan rather than relying on a heavy cream sauce. Browned mushrooms add a savory depth that makes the pasta feel hearty even without a large amount of meat.
Eggs and Parmesan provide most of the protein in each serving. The important part is removing the skillet from direct heat before adding the egg mixture so it coats the pasta smoothly instead of scrambling.
21. Creamy Chicken and Spinach Pasta (48g Protein)
Creamy chicken pasta is the skillet dinner for nights when you want something comforting and substantial. Tender chicken breast, pasta, garlic, Parmesan, and spinach come together in a creamy sauce that clings to every bite.
Chicken provides the bulk of the protein, while Parmesan and pasta add a little more. Stir the spinach in at the very end so it wilts into the sauce without becoming overcooked.
These 21 skillet dinners give you plenty of ways to put a high protein meal on the table without turning dinner into a sink full of cookware. With chicken, beef, seafood, eggs, tofu, and beans in the rotation, it is easy to keep one-pan dinners varied throughout the week.
1. Chicken Stir Fry (41g Protein)
41g ProteinIngredients: 1 1/4 lb boneless skinless chicken breast, sliced; 1 tbsp avocado oil; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 small onion, sliced; 3 tbsp low-sodium soy sauce; 1 tbsp honey; 2 tsp sesame oil; 2 garlic cloves, minced; 1 tsp grated ginger; 1 tsp cornstarch; 2 tbsp water.
Step 1: Whisk soy sauce, honey, sesame oil, garlic, ginger, cornstarch, and water together.
Step 2: Heat avocado oil in a large skillet over medium-high heat. Add chicken and cook for 5 to 7 minutes, stirring occasionally.
Step 3: Add broccoli, pepper, and onion. Cook for another 4 to 5 minutes until crisp-tender.
Step 4: Pour in the sauce and cook for 1 to 2 minutes until glossy and thickened. Chicken should reach 165°F in the thickest pieces.
Storage: Refrigerate within 2 hours in an airtight container for up to 3 to 4 days. Reheat leftovers to 165°F.
2. Beef and Broccoli (39g Protein)
39g ProteinIngredients: 1 1/4 lb flank steak, thinly sliced; 5 cups broccoli florets; 1 tbsp avocado oil; 1/4 cup low-sodium soy sauce; 1 tbsp brown sugar; 1 tbsp rice vinegar; 2 garlic cloves, minced; 1 tsp grated ginger; 2 tsp cornstarch; 1/3 cup water.
Step 1: Whisk soy sauce, brown sugar, vinegar, garlic, ginger, cornstarch, and water.
Step 2: Heat oil in a large skillet over high heat. Sear beef in batches until browned.
Step 3: Remove beef, add broccoli with 2 tablespoons water, cover, and cook for 3 to 4 minutes.
Step 4: Return beef to the skillet, add sauce, and cook for 1 to 2 minutes until thickened.
Storage: Refrigerate promptly in an airtight container for 3 to 4 days. Reheat leftovers thoroughly to 165°F.
3. Shakshuka with Feta (25g Protein)
25g ProteinIngredients: 12 large eggs; 1 tbsp olive oil; 1 small onion, diced; 1 red bell pepper, diced; 3 garlic cloves, minced; 1 can (28 oz) crushed tomatoes; 1 tsp ground cumin; 1 tsp smoked paprika; 1/4 tsp red pepper flakes; 4 oz feta cheese, crumbled; salt and pepper to taste.
Step 1: Heat olive oil in a large skillet. Cook onion and bell pepper for 5 minutes, then add garlic and spices.
Step 2: Add crushed tomatoes and simmer for 8 to 10 minutes until slightly thickened.
Step 3: Make 12 small wells and crack an egg into each. Cover and cook until whites are completely set and eggs reach 160°F.
Step 4: Sprinkle feta over the top and serve warm.
Storage: Refrigerate within 2 hours and use within 3 to 4 days. Reheat leftovers to 165°F.
4. Chicken Fajita Skillet (43g Protein)
43g ProteinIngredients: 1 1/4 lb boneless skinless chicken breast, sliced; 3 bell peppers, sliced; 1 large onion, sliced; 1 tbsp olive oil; 2 tsp chili powder; 1 tsp ground cumin; 1 tsp smoked paprika; 1/2 tsp garlic powder; 1/2 tsp salt; juice of 1 lime.
Step 1: Toss chicken with chili powder, cumin, paprika, garlic powder, and salt.
Step 2: Heat half the oil in a large skillet over medium-high heat. Cook chicken for 6 to 8 minutes.
Step 3: Transfer chicken to a plate. Add remaining oil, peppers, and onion and cook for 5 minutes.
Step 4: Return chicken to the pan and cook until it reaches 165°F. Finish with lime juice.
Storage: Refrigerate within 2 hours for up to 3 to 4 days. Reheat to 165°F.
5. Mongolian Beef Skillet (40g Protein)
40g ProteinIngredients: 1 1/4 lb lean flank steak, thinly sliced; 1 tbsp avocado oil; 1/4 cup low-sodium soy sauce; 1/3 cup water; 2 tbsp brown sugar; 3 garlic cloves, minced; 2 tsp grated ginger; 1 tsp cornstarch; 4 green onions, sliced.
Step 1: Whisk soy sauce, water, brown sugar, garlic, ginger, and cornstarch.
Step 2: Heat oil in a large skillet over high heat and sear beef in batches until browned.
Step 3: Return all beef to the skillet and pour in the sauce.
Step 4: Simmer for 2 minutes until glossy and thickened. Stir in green onions and serve.
Storage: Refrigerate promptly for 3 to 4 days. Reheat leftovers to 165°F.
6. Chicken Sausage and Peppers (30g Protein)
30g ProteinIngredients: 24 oz fully cooked high-protein chicken sausage, sliced; 3 bell peppers, sliced; 1 large onion, sliced; 1 tbsp olive oil; 2 garlic cloves, minced; 1 tsp Italian seasoning; 1/4 tsp black pepper.
Step 1: Heat oil in a large skillet over medium-high heat.
Step 2: Add sausage and brown for 4 to 5 minutes.
Step 3: Add peppers and onion and cook for 6 to 8 minutes until tender-crisp.
Step 4: Stir in garlic, Italian seasoning, and pepper and cook for 1 minute. Heat sausage thoroughly according to package directions.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers to 165°F.
7. Teriyaki Chicken Skillet (42g Protein)
42g ProteinIngredients: 1 1/2 lb boneless skinless chicken thighs, trimmed and cut into pieces; 1 tbsp avocado oil; 1/4 cup low-sodium soy sauce; 2 tbsp honey; 1 tbsp rice vinegar; 2 garlic cloves, minced; 1 tsp grated ginger; 1 tsp cornstarch; 2 tbsp water; 2 green onions, sliced.
Step 1: Whisk soy sauce, honey, vinegar, garlic, ginger, cornstarch, and water.
Step 2: Heat oil in a skillet over medium-high heat and brown chicken for 7 to 9 minutes.
Step 3: Pour sauce over chicken and reduce heat to medium.
Step 4: Cook until sauce is glossy and chicken reaches 165°F. Garnish with green onions.
Storage: Refrigerate promptly for 3 to 4 days and reheat leftovers to 165°F.
8. Shrimp Pad Thai Skillet (35g Protein)
35g ProteinIngredients: 1 lb peeled and deveined shrimp; 8 oz dry rice noodles; 4 large eggs; 1 tbsp avocado oil; 2 cups bean sprouts; 1/4 cup chopped peanuts; 3 green onions, sliced; 3 tbsp fish sauce; 2 tbsp lime juice; 2 tbsp brown sugar; 1 tbsp low-sodium soy sauce.
Step 1: Prepare noodles according to package directions until just tender and drain well.
Step 2: Heat oil in a large skillet. Cook shrimp until pearly and opaque, about 2 minutes per side, then remove.
Step 3: Scramble eggs in the skillet until fully set. Add noodles, fish sauce, lime juice, sugar, and soy sauce.
Step 4: Return shrimp, add sprouts and green onions, toss for 1 to 2 minutes, and top with peanuts.
Storage: Refrigerate within 2 hours and use within 3 to 4 days. Reheat leftovers to 165°F.
9. High Protein Sloppy Joes (33g Protein)
33g ProteinIngredients: 1 1/4 lb 90% lean ground beef; 1 small onion, diced; 1/2 bell pepper, diced; 1 cup tomato sauce; 2 tbsp tomato paste; 1 tbsp Worcestershire sauce; 1 tbsp brown sugar; 1 tsp yellow mustard; 1/2 tsp garlic powder; 4 hamburger buns.
Step 1: Brown beef, onion, and pepper in a large skillet over medium-high heat.
Step 2: Cook ground beef to at least 160°F and drain excess fat if needed.
Step 3: Stir in tomato sauce, tomato paste, Worcestershire sauce, sugar, mustard, and garlic powder.
Step 4: Simmer uncovered for 8 to 10 minutes until thick. Divide among buns.
Storage: Store the meat mixture separately from buns. Refrigerate within 2 hours for 3 to 4 days and reheat to 165°F.
10. Cheeseburger Skillet (38g Protein)
38g ProteinIngredients: 1 1/2 lb 90% lean ground beef; 8 oz dry elbow pasta; 1 small onion, diced; 1 can (14.5 oz) diced tomatoes; 2 cups low-sodium beef broth; 1 tbsp tomato paste; 1 tsp Worcestershire sauce; 1 tsp garlic powder; 4 oz sharp cheddar, shredded.
Step 1: Brown beef and onion in a deep skillet until beef reaches 160°F.
Step 2: Stir in tomatoes, broth, tomato paste, Worcestershire sauce, and garlic powder.
Step 3: Add pasta, bring to a simmer, cover, and cook until pasta is tender, stirring occasionally.
Step 4: Remove from heat, stir in cheddar, and serve once melted.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat to 165°F.
11. Shrimp Creole Skillet (34g Protein)
34g ProteinIngredients: 1 1/2 lb peeled and deveined shrimp; 1 tbsp olive oil; 1 small onion, diced; 1 bell pepper, diced; 2 celery stalks, diced; 3 garlic cloves, minced; 1 can (14.5 oz) diced tomatoes; 1 cup tomato sauce; 1 tsp Creole seasoning; 1/4 tsp cayenne; 2 tbsp chopped parsley.
Step 1: Heat oil and cook onion, bell pepper, and celery for 5 to 6 minutes.
Step 2: Add garlic, tomatoes, tomato sauce, Creole seasoning, and cayenne. Simmer for 10 minutes.
Step 3: Add shrimp and simmer for 4 to 5 minutes.
Step 4: Remove from heat once shrimp are pearly, opaque, and fully cooked. Garnish with parsley.
Storage: Refrigerate promptly for 3 to 4 days and reheat leftovers to 165°F.
12. Red Beans and Rice Skillet (27g Protein)
27g ProteinIngredients: 20 oz fully cooked smoked chicken sausage, sliced; 3 cans (15 oz each) red kidney beans, drained and rinsed; 2 cups cooked brown rice; 1 small onion, diced; 1 bell pepper, diced; 2 celery stalks, diced; 2 garlic cloves, minced; 1 cup low-sodium chicken broth; 1 tsp smoked paprika; 1 tsp dried thyme.
Step 1: Brown sausage in a large skillet for 4 minutes.
Step 2: Add onion, pepper, and celery and cook for 5 minutes. Add garlic and cook 30 seconds.
Step 3: Stir in beans, broth, paprika, and thyme. Simmer for 10 minutes.
Step 4: Fold in cooked rice and heat thoroughly before serving.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers to 165°F.
13. Teriyaki Pork Belly and Shrimp Fried Rice (32g Protein)
32g ProteinIngredients: 8 oz pork belly, cut into small pieces; 1 lb peeled and deveined shrimp; 4 cups cold cooked rice; 2 large eggs; 1 cup frozen peas and carrots; 3 tbsp teriyaki sauce; 1 tbsp low-sodium soy sauce; 3 green onions, sliced.
Step 1: Cook pork belly in a large skillet over medium heat until browned and cooked through. Drain excess rendered fat.
Step 2: Add shrimp and cook until pearly and opaque. Transfer pork and shrimp to a plate.
Step 3: Scramble eggs until fully set, then add rice and vegetables. Cook over high heat for 4 to 5 minutes.
Step 4: Return pork and shrimp, add teriyaki and soy sauce, and toss until steaming hot. Add green onions.
Storage: Refrigerate promptly in shallow containers for 3 to 4 days. Reheat to 165°F.
14. Chicken Fried Rice (37g Protein)
37g ProteinIngredients: 1 lb boneless skinless chicken breast, diced; 4 cups cold cooked rice; 4 large eggs; 1 cup frozen peas and carrots; 1 tbsp avocado oil; 3 tbsp low-sodium soy sauce; 1 tsp sesame oil; 3 green onions, sliced.
Step 1: Heat half the avocado oil in a large skillet and cook chicken until browned and 165°F. Transfer to a plate.
Step 2: Add remaining oil and scramble eggs until completely set.
Step 3: Add rice and vegetables and stir-fry over high heat for 4 to 5 minutes.
Step 4: Return chicken, add soy sauce and sesame oil, and cook until everything is steaming hot. Stir in green onions.
Storage: Cool promptly and refrigerate within 2 hours for 3 to 4 days. Reheat to 165°F.
15. Crispy Gnocchi with Bacon and Parmesan (25g Protein)
25g ProteinIngredients: 24 oz potato gnocchi; 12 oz center-cut bacon, chopped; 4 oz Parmesan cheese, finely grated; 2 garlic cloves, minced; 2 cups baby spinach; 1/4 cup fresh basil leaves; black pepper to taste.
Step 1: Cook bacon in a large skillet until crisp. Transfer to a paper towel-lined plate and leave about 1 tablespoon fat in the skillet.
Step 2: Add gnocchi and cook over medium heat for 7 to 9 minutes until golden and tender.
Step 3: Add garlic and spinach and cook until spinach wilts.
Step 4: Return bacon and remove skillet from heat. Toss with Parmesan, basil, and black pepper.
Storage: Refrigerate within 2 hours for 3 to 4 days and reheat leftovers to 165°F.
16. Seared Salmon with Asparagus (42g Protein)
42g ProteinIngredients: 4 salmon fillets, about 6 oz each; 1 lb asparagus, trimmed; 1 tbsp olive oil; 2 garlic cloves, minced; 1 lemon; 1/2 tsp kosher salt; 1/4 tsp black pepper.
Step 1: Pat salmon dry and season with salt and pepper.
Step 2: Heat half the oil in a large skillet over medium-high heat. Cook salmon for about 4 to 5 minutes on the first side and 3 to 5 minutes on the second.
Step 3: Remove salmon when the thickest portion reaches 145°F. Add remaining oil, asparagus, and garlic.
Step 4: Cook asparagus for 5 to 7 minutes until crisp-tender. Return salmon briefly and finish with fresh lemon juice.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers to 165°F.
17. Pepper Crusted Chicken Pasta (46g Protein)
46g ProteinIngredients: 1 1/4 lb boneless skinless chicken breast; 8 oz dry pasta; 2 tbsp coarsely ground black pepper; 1 tbsp olive oil; 3 garlic cloves, minced; 1 cup low-sodium chicken broth; 2 oz Parmesan cheese, finely grated; 2 tbsp chopped parsley; salt to taste.
Step 1: Cook pasta according to package directions until al dente. Reserve 1/2 cup pasta water and drain.
Step 2: Season chicken with pepper and a little salt. Heat oil in a large skillet and cook chicken until browned and 165°F. Transfer to a cutting board.
Step 3: Add garlic and broth to the skillet. Simmer for 2 minutes, then add pasta and enough reserved pasta water to loosen the sauce.
Step 4: Remove from heat, stir in Parmesan, and top with sliced chicken and parsley.
Storage: Refrigerate within 2 hours for 3 to 4 days and reheat leftovers to 165°F.
18. Crispy Tofu Stir Fry (27g Protein)
27g ProteinIngredients: 32 oz extra-firm tofu, pressed and cubed; 2 tbsp avocado oil; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 cup shelled edamame; 3 tbsp low-sodium soy sauce; 1 tbsp rice vinegar; 1 tbsp honey or maple syrup; 2 garlic cloves, minced; 1 tsp grated ginger; 1 tsp cornstarch; 2 tbsp water.
Step 1: Whisk soy sauce, vinegar, honey, garlic, ginger, cornstarch, and water.
Step 2: Heat oil in a large skillet and cook tofu for 7 to 9 minutes, turning until several sides are golden.
Step 3: Add broccoli, pepper, and edamame and cook for 4 to 5 minutes.
Step 4: Pour in sauce and toss for 1 to 2 minutes until thickened and everything is hot.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers thoroughly to 165°F.
19. Beef Chow Fun (38g Protein)
38g ProteinIngredients: 1 1/4 lb flank steak, thinly sliced; 16 oz fresh wide rice noodles; 1 tbsp avocado oil; 1 small onion, sliced; 4 green onions, cut into 2-inch pieces; 2 cups bean sprouts; 3 tbsp low-sodium soy sauce; 1 tbsp oyster sauce; 1 tsp sesame oil; 1 tsp cornstarch.
Step 1: Toss beef with 1 tablespoon soy sauce and cornstarch.
Step 2: Heat oil in a very hot skillet and sear beef in batches. Transfer to a plate.
Step 3: Add onion and noodles and stir-fry until noodles are hot and lightly browned.
Step 4: Return beef and add remaining soy sauce, oyster sauce, sesame oil, green onions, and sprouts. Toss until hot.
Storage: Refrigerate promptly for 3 to 4 days. Reheat leftovers to 165°F.
20. Mushroom Carbonara (26g Protein)
26g ProteinIngredients: 12 oz dry spaghetti; 8 oz cremini mushrooms, sliced; 4 large eggs; 4 oz Parmesan cheese, finely grated; 1 tbsp olive oil; 2 garlic cloves, minced; 1/2 tsp freshly ground black pepper; salt to taste.
Step 1: Cook spaghetti until al dente. Reserve 1 cup pasta water before draining.
Step 2: Heat olive oil in a large skillet and cook mushrooms until browned. Add garlic for the final 30 seconds.
Step 3: Whisk eggs and Parmesan together. Return hot pasta to the skillet, then remove the skillet from direct heat.
Step 4: Stir in egg mixture gradually with enough hot pasta water to create a smooth sauce. Return briefly to low heat if needed, stirring constantly, until the egg-based sauce reaches 160°F. Finish with black pepper.
Storage: Refrigerate within 2 hours for 3 to 4 days. Reheat leftovers thoroughly to 165°F.
21. Creamy Chicken and Spinach Pasta (48g Protein)
48g ProteinIngredients: 1 1/4 lb boneless skinless chicken breast, cut into bite-size pieces; 8 oz dry pasta; 1 tbsp olive oil; 3 garlic cloves, minced; 1 cup low-sodium chicken broth; 3/4 cup half-and-half; 3 oz Parmesan cheese, finely grated; 4 cups baby spinach; 1/2 tsp Italian seasoning; salt and black pepper to taste.
Step 1: Cook pasta according to package directions until al dente. Reserve 1/2 cup pasta water and drain.
Step 2: Heat olive oil in a large skillet. Season chicken and cook until browned and the thickest pieces reach 165°F. Transfer to a plate.
Step 3: Add garlic, broth, half-and-half, and Italian seasoning. Simmer gently for 3 to 4 minutes. Stir in Parmesan.
Step 4: Add pasta, chicken, and spinach. Toss over low heat until spinach wilts and everything is hot, adding reserved pasta water as needed.
Storage: Refrigerate within 2 hours in an airtight container for 3 to 4 days. Reheat leftovers to 165°F.
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