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30 High-Protein Recipes From a Registered Dietitian for Meal Prep

High-protein recipes are everywhere lately (and have been showing up in my kitchen regularly), and I’m all for it.

As a registered dietitian, I value meals that balance all three macronutrients — protein, fat, and carbohydrates. Protein plays an important role in satiety, muscle repair, and overall nutrition.

Below I’ve gathered 30 of the best high-protein recipes from my blog. Each recipe listed provides at least 20 grams of protein per serving.

Let’s get started!

A grid photo of high protein recipes.

First, breakfast recipes that deliver 20g or more of protein. A high-protein breakfast helps you stay full and energized until your next meal.

High Protein Breakfast Recipes

  1. Easy Crustless Egg White Quiche

Say goodbye to boring mornings. This simple egg white quiche is flavorful and satisfying. Three kinds of cheese add creaminess while spinach, red peppers, and green onion contribute bright, savory notes.

An egg white quiche with a slice cut out.

Nutrition per serving: ~210 calories, 6g carbohydrates, 24g protein, 10g fat, 1g fiber

Recipe for Easy Crustless Egg White Quiche

  1. Berry High Fiber Smoothie

This high-fiber smoothie uses just six ingredients. It’s creamy, fruity, and provides a satisfying fiber and protein boost for busy mornings.

A high fiber smoothie with mixed berries, chia seeds and banana sprinkled with chia seeds and berries on top.

Nutrition per serving: ~393 calories, 58g carbohydrates, 23g protein, 10g fat, 13g fiber

Recipe for the Best Berry High Fiber Smoothie

  1. Blueberry Cheesecake Overnight Oats

These creamy blueberry cheesecake overnight oats make a quick, make-ahead breakfast. They’re high in protein and fiber, perfect for staying full through the morning.

Blueberry cheesecake overnight oats topped with whipped cream and graham crackers.

Nutrition per serving: ~477 calories, 71g carbohydrates, 23g protein, 12g fat, 10g fiber

Recipe for Blueberry Cheesecake Overnight Oats

  1. Easy Cottage Cheese with Fruit Bowls

Swap out yogurt for cottage cheese fruit bowls for a quick, protein-packed breakfast. They’re filling, balanced, and ready in minutes.

Cottage cheese, granola and berries in a bowl with a spoon.

Nutrition per serving: ~546 calories, 52g carbohydrates, 29g protein, 31g fat, 10g fiber

Recipe For Easy Cottage Cheese with Fruit Bowls

Next up: lunch and dinner recipes. These high-protein meals are ideal for meal prep, weeknight dinners, and satisfying lunches.

High Protein Lunch and Dinner Recipes

  1. High-Protein Cottage Cheese Chicken Salad

This cottage cheese chicken salad is fresh and versatile — great for sandwiches, plates, or snacking with crackers. It’s an excellent make-ahead protein option.

Cottage cheese chicken salad in a small white bowl.

Nutrition per serving: ~190 calories, 3g carbohydrates, 34g protein, 4g fat, 0.4g fiber

Recipe for High-Protein Cottage Cheese Chicken Salad

  1. The Best Italian Grinder Salad

This flavorful grinder salad includes classic Italian cold cuts, crunchy lettuce, red onion, cheese, and banana peppers, tossed in a creamy dressing.

Italian grinder salad in a bowl.

Nutrition per serving: ~234 calories, 19g carbohydrates, 22g protein, 19g fat, 6g fiber

Recipe for The Best Italian Grinder Salad

  1. Healthy High Protein Buffalo Chicken Dip

This high-protein buffalo chicken dip is made lighter and higher in protein by using Greek yogurt. Serve it with chips or veggies for a crowd-pleasing appetizer or snack.

A close up shot of a chip being dipped into high protein buffalo chicken dip.

Nutrition per serving: ~287 calories, 3g carbohydrates, 27g protein, 18g fat

Recipe for Healthy High Protein Buffalo Chicken Dip

  1. Easy Healthy High Protein Pasta Salad

This high-protein pasta salad is perfect for meal prep. Packed with veggies and a flavorful dressing, it delivers a substantial protein and fiber boost.

A large bowl of mixed high protein pasta salad.

Nutrition per serving: ~598 calories, 53g carbohydrates, 47g protein, 25g fat, 11g fiber

Recipe for Easy Healthy High Protein Pasta Salad

  1. Easy Delicious 4-ingredient Chicken Salad

This 4-ingredient chicken salad is quick and delicious — ideal when time and ingredients are limited. Use it for sandwiches, meal prep, or snack plates.

A whole grain bun with arugula and 4-ingredient chicken salad on a plate.

Nutrition per serving: ~226 calories, 6g carbohydrates, 38g protein, 4g fat

Recipe for Easy Delicious 4-ingredient Chicken Salad

  1. Crazy Good Chopped Italian Sliders

If you love Italian-style sandwiches, try these chopped Italian sliders. They capture the flavors of a classic grinder in mini form.

A hand holding up a chopped italian sliders with many sliders in the background.

Nutrition per serving: ~531 calories, 59g carbohydrates, 29g protein, 20g fat, 8g fiber

Recipe for Crazy Good Chopped Italian Sliders

  1. Healthy Buffalo Chicken Salad

This buffalo chicken salad channels buffalo chicken dip flavors in a simple chicken salad. Make a batch for easy sandwiches, wraps, or snack plates throughout the week.

Buffalo chicken salad in a white bowl with crackers and sliced veggies.

Nutrition per serving: ~199 calories, 1g carbohydrates, 20g protein, 12g fat, 0.3g fiber

Recipe for Healthy Buffalo Chicken Salad

  1. Bell Pepper Nachos

These sheet pan bell pepper nachos put a veggie-forward twist on nachos while remaining high in protein and fiber.

Bell pepper nachos on a sheet pan topped with pico de gallo, avocado and cilantro.

Nutrition per serving: ~339 calories, 12g carbohydrates, 25g protein, 22g fat, 5g fiber

Recipe Bell Pepper Nachos

  1. Chopped Taco Ground Beef Salad

Loaded with taco flavors, this chopped taco salad combines seasoned meat, cheese, crunchy chips, and plenty of veggies with a creamy taco-ranch dressing.

A close up shot of taco ground beef salad tossed with dressing.

Nutrition per serving: ~384 calories, 28g carbohydrates, 26g protein, 20g fat, 6g fiber

Recipe for Chopped Taco Ground Beef Salad

  1. Big Mac Ground Turkey Sliders

These Big Mac-style ground turkey sliders use ground turkey and a lighter burger sauce for a simple, crowd-pleasing meal.

An overhead shot of ground turkey sliders

Nutrition per serving: ~384 calories, 28g carbohydrates, 26g protein, 20g fat, 6g fiber

Recipe for Big Mac Ground Turkey Sliders

  1. High Protein Lavash Bread Pizza

For thin-crust lovers, this lavash flatbread pizza uses lavash as a crisp crust you can top however you like.

Lavash bread pizza topped with arugula and cut into slices.

Nutrition per serving: ~495 calories, 34g carbohydrates, 47g protein, 21g fat, 8g fiber

Recipe for High Protein Lavash Bread Pizza

  1. Quick + Easy Honey Garlic Chicken Cubes

These honey garlic chicken bites cook fast thanks to small, evenly sliced pieces. They’re flavorful and perfect for weeknights.

Cooked honey garlic chicken cubes in a grey bowl

Nutrition per serving: ~174 calories, 5g carbohydrates, 25g protein, 6g fat

Recipe for Quick + Easy Honey Garlic Chicken Cubes

  1. Easy Creamy High Protein Mac and Cheese

This elevated mac and cheese adds protein while staying rich and comforting — a great option when you want indulgence plus nutrition.

A close up shot of high protein mac and cheese in a casserole dish

Nutrition per serving: ~499 calories, 37g carbohydrates, 35g protein, 26g fat, 8g fiber

Recipe for Easy Creamy High Protein Mac and Cheese

  1. Shrimp Egg Roll in a Bowl

If you enjoy egg roll flavors, try this shrimp egg roll in a bowl, which pairs wonderfully with a creamy sriracha sauce.

Shrimp egg roll in a bowl topped with a spicy creamy sauce and sriracha.

Nutrition per serving: ~398 calories, 54g carbohydrates, 37g protein, 4g fat, 2g fiber

Recipe for Shrimp Egg Roll in a Bowl

  1. Easy Healthy High Protein Pizza

This high-protein pizza tops a quick crust with sauce, shredded chicken, mozzarella, and your favorite extras for a 20-minute dinner.

High protein pizza with two slices cut on a white plate on a countertop.

Nutrition per serving: ~338 calories, 29g carbohydrates, 31g protein, 11g fat, 1g fiber

Recipe for Easy Healthy High Protein Pizza

  1. Easy Baked Chicken Nuggets

These homemade baked chicken nuggets are versatile for dipping, salads, or sandwiches and are a family-friendly, protein-rich choice.

A homemade baked ground chicken nugget being dipped into ketchup.

Nutrition per serving: ~276 calories, 22g carbohydrates, 31g protein, 7g fat, 2g fiber

Recipe for Easy Baked Chicken Nuggets

  1. The Best Creamy Cottage Cheese Pasta Sauce

This cottage cheese pasta sauce is velvety, high in protein, and a great way to boost the nutrition of any pasta dish.

A bowl full of cottage cheese pasta sauce on chickpea pasta and topped with parmesan cheese and black pepper.

Nutrition per serving: ~337 calories, 37g carbohydrates, 28g protein, 11g fat, 8g fiber

Recipe for The Best Creamy Cottage Cheese Pasta Sauce

  1. The BEST Loaded Ground Turkey Nachos

These loaded ground turkey nachos are quick to assemble and perfect for a minimal-cook dinner the whole family will enjoy.

A close up shot of loaded ground turkey nachos with one chip being picked up from the sheet pan.

Nutrition per serving: ~349 calories, 34g carbohydrates, 25g protein, 14g fat, 7g fiber

Recipe for The BEST Loaded Ground Turkey Nachos

  1. Easy Healthy Philly Cheesesteak Casserole

This one-pan Philly cheesesteak casserole captures the flavors of the classic sandwich in an easy, baked dish.

A close up shot of philly cheesesteak casserole.

Nutrition per serving: ~349 calories, 10g carbohydrates, 34g protein, 20g fat, 2g fiber

Recipe for Easy Healthy Philly Cheesesteak Casserole

  1. Big Mac Wraps with Healthy Big Mac Sauce

These Big Mac wraps recreate the classic flavors with lighter, more nutritious ingredients and a healthier take on the special sauce.

Big mac wraps on a wooden board drizzled with big mac sauce and served with french fries.

Nutrition per serving: ~370 calories, 21g carbohydrates, 37g protein, 15g fat, 2g fiber

Recipe for Big Mac Wraps

  1. Viral Smash Burger Tacos

These smash burger tacos (or Big Mac tacos) combine juicy, crispy-edged burgers with melty cheese, served in a pan-fried tortilla for a crunchy bite.

A smash burger taco with burger toppings and burger sauce.

Nutrition per serving: ~383 calories, 17g carbohydrates, 21g protein, 15g fat, 1g fiber

Recipe for Viral Smash Burger Tacos

  1. Easy Air Fryer Stir Fry with Chicken and Vegetables

This air fryer stir fry offers the sizzle of a traditional stir-fry with less hands-on time — toss everything in the basket and let it cook.

Chicken and vegetable stir fry in an air fryer.

Nutrition per serving: ~301 calories, 15g carbohydrates, 41g protein, 8g fat, 3g fiber

Recipe for Easy Air Fryer Stir Fry with Chicken and Vegetables

  1. Easy Deconstructed Stuffed Peppers

This deconstructed stuffed pepper skillet highlights the best part of stuffed peppers — the savory, seasoned filling — in a convenient one-pan meal.

A large pan of deconstructed stuffed peppers in a skillet.

Nutrition per serving: ~350 calories, 38g carbohydrates, 36g protein, 8g fat, 7g fiber

Recipe for Easy Deconstructed Stuffed Peppers

  1. Deconstructed Burger Salad Bowl

This deconstructed burger salad is simple to assemble, customizable, and loaded with protein and veggies for a satisfying meal.

A deconstructed burger salad bowl on a countertop with a napkin and fork.

Nutrition per serving: ~513 calories, 35g carbohydrates, 37g protein, 26g fat, 9g fiber

Recipe for Deconstructed Burger Salad Bowl

  1. Ground Turkey Alfredo Pasta

This creamy ground turkey alfredo with broccoli is ready in under 30 minutes and makes a hearty, protein-rich weeknight dinner.

Ground turkey alfredo pasta with broccoli in a pan, with a large serving spoon scooping out a spoonful.

Nutrition per serving: ~465 calories, 38g carbohydrates, 39g protein, 20g fat, 10g fiber

Recipe for Ground Turkey Alfredo Pasta

  1. Easy Delicious Tacos with Peppers

These veggie-loaded tacos are packed with peppers, onions, and taco spices for a flavorful, family-friendly meal that’s great any night of the week.

Taco meat with peppers in a skillet.

Nutrition per serving: ~404 calories, 35g carbohydrates, 38g protein, 14g fat, 6g fiber

Recipe for Easy Delicious Tacos with Peppers

There you have it: 30 delicious, high-protein recipes that are favorites in my kitchen. I hope you find inspiration here for breakfasts, lunches, dinners, and meal prep. Which one will you try first?