High-Protein Dinners

Updated

Collage of four High-Protein Dinners: Tomahawk Ribeye, Ginger Glazed Mahi-Mahi, Filet Mignon with Red Wine Pan Sauce and Chicken Piccata

Every dinner here has at least 30 grams of protein per serving, from steaks, roasts and burgers to salmon, shrimp, roast chicken and seafood stews.

We estimated the nutrition for each recipe from USDA values for its ingredients, and the protein per serving is shown on each card. They are sorted from the most protein to the least within each group.

172 recipes

Steak and beef

  • Steak Frites1 hr total | 2 servings | 76 g protein per serving

    A seared strip steak topped with herb butter, served with crisp twice-fried French fries and a garlic aioli. The Paris bistro classic at home. Serves 2.

  • Texas Smoked Brisket13 hr 30 min total | 12 to 16 servings | 72 g protein per serving

    A whole packer brisket rubbed with coarse salt and pepper, smoked low and slow over oak or hickory, wrapped in butcher paper and rested until tender. Serves 12 to 16.

  • Steak au Poivre30 min total | 2 servings | 71 g protein per serving

    Strip or filet steaks pressed into cracked black peppercorns, seared in a hot skillet and finished with a creamy brandy pan sauce. A French bistro classic for two.

  • Bistecca alla Fiorentina (Florentine Porterhouse)40 min total | 4 servings | 68 g protein per serving

    A thick-cut porterhouse grilled hot and fast over charcoal until charred outside and rare within, sliced off the bone and finished with olive oil, salt and lemon. Serves 4.

  • Reverse-Seared Thick-Cut Steak1 hr 10 min total | 2 to 3 servings | 64 g protein per serving

    A 1 1/2 to 2-inch steak cooked slowly in a 250°F oven, then seared in a blazing skillet for an even edge-to-edge pink center and a dark crust. Serves 2 to 3.

  • Tomahawk Ribeye2 hr 35 min total | 2 to 3 servings | 63 g protein per serving

    A giant long-bone ribeye cooked low in the oven, then seared hard for a dark crust and an even rosy center. A showstopper that serves 2 to 3.

  • Grilled New York Strip with Herb Butter1 hr total | 4 servings | 63 g protein per serving

    New York strip steaks grilled over high heat and topped with a slice of parsley, chive, garlic and lemon compound butter that melts into a sauce. Serves 4.

  • Surf and Turf (Filet Mignon and Lobster Tail)40 min total | 2 servings | 61 g protein per serving

    A pan-seared filet mignon topped with garlic herb butter and a broiled butterflied lobster tail, served with drawn butter, lemon and asparagus. A steakhouse dinner for two.

  • Sous Vide Steak1 hr 25 min total | 2 servings | 59 g protein per serving

    A thick ribeye or strip steak cooked in a precise water bath to an even edge-to-edge doneness, then seared hard in cast iron for a dark crust. Serves 2.

  • Prime Rib Roast (Standing Rib Roast)2 hr 50 min total | 6 to 8 servings | 57 g protein per serving

    A bone-in standing rib roast rubbed with garlic, herbs and salt, started at 450°F for a browned crust and finished at 325°F to a rosy medium-rare. Serves 6 to 8.

  • Cast-Iron Ribeye with Garlic Thyme Butter32 min total | 2 servings | 55 g protein per serving

    A thick ribeye seared hard in a smoking-hot cast-iron skillet, then basted with butter, garlic and thyme until medium-rare. Steakhouse results at home in about 20 minutes; serves 2.

  • Slow Cooker Pot Roast8 hr 25 min total | 6 servings | 54 g protein per serving

    A browned chuck roast slow-cooked with carrots, potatoes, onions, garlic and herbs in beef broth until fork-tender, with the juices made into gravy. Serves 6.

  • Steakhouse Burger with Bacon and Mushrooms55 min total | 4 burgers | 54 g protein per serving

    A thick burger seared in cast iron and topped with aged Cheddar, crisp bacon, caramelized onions and sauteed mushrooms on a toasted brioche bun. Makes 4.

  • Steak Pizzaiola40 min total | 4 servings | 53 g protein per serving

    Seared steaks simmered briefly in a quick tomato sauce with garlic, oregano and sweet peppers, the way a pizza maker would sauce them. Serves 4.

  • Philly Cheesesteak1 hr 15 min total | 4 sandwiches | 52 g protein per serving

    Paper-thin ribeye griddled with soft onions, covered with melted provolone and piled into a toasted hoagie roll. Makes 4 sandwiches.

  • New England Marinated Steak Tips4 hr 27 min total | 4 servings | 51 g protein per serving

    Sirloin tips marinated in soy, garlic, brown sugar and Worcestershire, then grilled or pan-seared until caramelized. A New England pub favorite. Serves 4.

  • Basic Beef Tenderloin50 min total | Serves 10 to 12 | 51 g protein per serving

    A whole trimmed and tied beef tenderloin, seared in hot oil and roasted at 450°F for 17 to 19 minutes, from very rare to medium-rare. Serves 10 to 12.

  • Sofia's Korean Beef Ramen40 min total | 4 servings | 50 g protein per serving

    Seared strips of flank steak and ramen noodles tossed in a sweet soy, garlic and sesame sauce with sweet red pepper, each bowl topped with a jammy egg and garden onions. Serves 4.

  • Beef Wellington2 hr 55 min total | 6 to 8 servings | 49 g protein per serving

    Seared beef tenderloin brushed with mustard, wrapped in mushroom duxelles and prosciutto, encased in puff pastry and baked golden with a rosy center. Serves 6 to 8.

  • Instant Pot Braised Short Ribs1 hr 55 min total | 4 servings | 45 g protein per serving

    Bone-in beef short ribs browned and pressure-cooked in red wine with garlic and tomato until meltingly tender, finished in a glossy reduced sauce. Serves 4.

  • Osso Buco (Braised Veal Shanks)2 hr 55 min total | 4 servings | 45 g protein per serving

    Veal shanks browned and slowly braised with vegetables, white wine and tomatoes until falling off the bone, finished with a bright lemon-parsley gremolata. Serves 4.

  • Herbed Beef Kebabs6 hr 50 min total | 42 g protein per serving

    Sirloin cubes and green pepper marinated 6 hours to overnight in an herbed mustard and vinegar marinade, grilled with mushrooms over slow coals, with tomatoes on their own skewers.

  • Sheet Pan Steak and Potatoes55 min total | 4 servings | 42 g protein per serving

    Crispy roasted potato wedges and green beans on one sheet pan, with a seared sirloin finished under the broiler and topped with garlic herb butter. Serves 4.

  • Filet Mignon with Red Wine Pan Sauce35 min total | 4 servings | 42 g protein per serving

    Thick filet mignon steaks seared in a hot skillet, finished in the oven and served with a glossy red wine, shallot and butter pan sauce. An elegant dinner for 4.

  • Loaded Beef Nachos35 min total | 6 servings | 40 g protein per serving

    Sheet-pan nachos layered with tortilla chips, seasoned ground beef, black beans and two cheeses, baked bubbly and loaded with pico de gallo, jalapeños, guacamole and sour cream. Serves 6.

  • Shortcut Cubed Steak Stew1 hr 5 min total | 6 servings | 39 g protein per serving

    A quick beef stew made with strips of cubed steak, potatoes, onion, garlic, tomatoes, peas and green pepper. Ready in about an hour and serves 6.

  • Mongolian Beef30 min total | 4 servings | 39 g protein per serving

    Crispy-edged slices of flank steak tossed in a sweet, savory soy, brown sugar, garlic and ginger glaze with green onions. Serves 4.

  • Beef Enchiladas with Chili Gravy1 hr 10 min total | 6 servings (12 enchiladas) | 39 g protein per serving

    Classic Tex-Mex enchiladas: corn tortillas rolled around seasoned ground beef and Cheddar, smothered in a cumin-spiced chili gravy and baked until bubbling. Serves 6.

  • Kalops (Swedish Allspice Beef Stew)2 hr 35 min total | 6 servings | 38 g protein per serving

    A comforting Swedish beef stew of chuck, onions and carrots slowly braised with whole allspice berries and bay leaves until fork-tender. Served with boiled potatoes and pickled beets. Serves 6.

  • Pirate Steak (Beer-Basted Grilled Sirloin)1 hr 20 min total | 8 servings | 38 g protein per serving

    A thick sirloin steak grilled over medium coals and basted with a simmered sauce of beer, chili sauce, onion, garlic, soy sauce, Dijon mustard and a touch of liquid smoke. Serves 8.

  • Classic Grilled Cheeseburger27 min total | 4 burgers | 38 g protein per serving

    Thick, juicy grilled beef patties with melted American cheese on toasted sesame buns with lettuce, tomato, onion and pickles. Makes 4.

  • Steak Fajitas2 hr 40 min total | 4 to 6 servings | 37 g protein per serving | 37 g protein per serving

    Skirt steak marinated in lime, garlic, cumin and chili powder, seared hot, sliced thin and served sizzling with charred peppers and onions and warm flour tortillas. Serves 4 to 6.

  • Air Fryer Garlic Butter Steak Bites20 min total | 4 servings | 37 g protein per serving

    Bite-size sirloin cubes seasoned and air-fried until browned outside and juicy inside, then tossed in melted garlic butter and parsley. Ready in 20 minutes; serves 4.

  • Texas Chili (Chili con Carne)3 hr 30 min total | 8 servings | 34 g protein per serving

    True Texas red: cubes of beef chuck simmered for hours in a sauce of toasted dried chiles, garlic, cumin and oregano, thickened with masa. No beans. Serves 8.

  • Glazed Corned Beef (Two Glazes)3 hr 30 min total | 8 to 12 servings (5 pounds first cut) | 34 g protein per serving

    First-cut corned beef simmered with an onion until fork-tender, studded with cloves and glazed in a hot oven with apricot-honey-Sabra or brown sugar and Gulden's mustard. Serves 8 to 12.

  • Pytt i Panna (Swedish Hash with Fried Eggs)50 min total | 4 servings | 33 g protein per serving

    The Swedish skillet hash: diced potatoes, onion and leftover roast beef or ham fried crisp in butter and topped with fried eggs and pickled beets. Serves 4.

  • Thai Beef Salad (Yum Nua)40 min total | 4 servings | 33 g protein per serving

    Grilled steak sliced thin and tossed with lettuce, cucumber, tomatoes, red onion, mint and cilantro in a hot, sour and salty lime and fish sauce dressing. Serves 4.

  • Carne Asada4 hr 35 min total | 6 servings | 32 g protein per serving

    Flank or skirt steak marinated in orange and lime juice with garlic, jalapeño, cilantro and cumin, grilled over high heat and sliced for tacos or plates. Serves 6.

  • Beef Negimaki1 hr 5 min total | 4 servings | 32 g protein per serving

    Thin slices of beef rolled around tender scallions, seared and glazed in a sweet soy teriyaki sauce, then sliced into bite-size rounds. Serves 4.

  • Wallenbergare (Swedish Veal Patties)1 hr 2 min total | 4 servings | 31 g protein per serving | 31 g protein per serving

    Luxuriously tender Swedish veal patties made with cream and egg yolks, coated in fine crumbs and fried in butter. Served with mashed potatoes, green peas, lingonberries and browned butter. Serves 4.

  • Beef Bulgogi (Marinated Ribeye)2 hr total | 4 servings | 31 g protein per serving | 31 g protein per serving

    Paper-thin slices of ribeye marinated in soy sauce, brown sugar, grated pear, garlic, ginger and sesame oil, then seared fast in a very hot skillet with onion and green onions. Serves 4.

  • Air Fryer Meatballs30 min total | 4 servings (about 20 meatballs)

    Tender Italian-style beef and pork meatballs with Parmesan, garlic and parsley, browned in the air fryer in 12 minutes. Makes about 20.

  • Air Fryer Steak30 min total | 2 servings

    A ribeye or New York strip seasoned simply and air fried to medium-rare, then topped with garlic herb butter. Serves 2.

  • Sheet Pan Mini Meatloaves and Potatoes50 min total | 4 servings (8 mini meatloaves)

    Eight little meatloaves with a sweet and tangy ketchup glaze, roasted on one pan with potatoes and green beans in about 30 minutes. Serves 4.

  • Slow Cooker Beef Barbacoa9 hr 15 min total | 8 servings

    Chuck roast slow cooked with chipotles in adobo, lime, garlic, cumin and cloves until it shreds into tender, smoky barbacoa for tacos and burrito bowls. Serves 8.

  • Keema Matar (Spiced Ground Beef and Peas)40 min total | 4 servings

    Ground beef cooked with onion, ginger, garlic, tomato and warm spices, finished with green peas: an easy weeknight Indian dinner. Serves 4.

  • Kare-Kare (Oxtail Peanut Stew)3 hr 50 min total | 6 servings

    Oxtail braised until falling-tender in a rich peanut sauce colored with annatto, with eggplant, bok choy and green beans, served with shrimp paste. Serves 6.

  • Bistek Tagalog (Filipino Beef Steak)1 hr total | 4 servings

    Thin slices of beef marinated in soy sauce and calamansi or lemon juice, seared, and smothered in caramelized onion rings and pan sauce. Serves 4.

  • Spice-Rubbed Pork Tenderloin40 min total | 4 servings

    Pork tenderloin coated in a dry rub of garlic, oregano, cumin, coriander, thyme, chili powder and a little cayenne, seared in a hot skillet and finished in a 450°F oven. Serves 4.

  • Beer-Battered Fish and Chips1 hr 15 min total | 4 servings

    Thick cod or haddock fillets in a light, crackling beer batter, fried with thick-cut fries and served with lemon, malt vinegar and tartar sauce. Serves 4.

  • New England Baked Haddock30 min total | 4 servings

    Haddock fillets baked with lemon and butter under a golden topping of buttery cracker crumbs, the way New England fish houses serve it. Ready in 30 minutes; serves 4.

  • Tuna Noodle Casserole55 min total | 6 servings

    Egg noodles and tuna in a creamy mushroom sauce made from scratch, with peas and cheddar, under a crisp buttered crumb topping. Serves 6.

  • Lemon Butter Tilapia15 min total | 4 servings

    Thin tilapia fillets pan-seared until golden and finished with a quick lemon, garlic and butter sauce. Dinner in 15 minutes; serves 4.

  • Salmon Rice Bowls35 min total | 4 servings

    Soy and honey glazed salmon over rice with cucumber, avocado, edamame and carrots, finished with a creamy sriracha sauce and sesame seeds. Serves 4.

  • Chicken Divan35 min total | 6 servings

    Classic Chicken Divan made the quick way: tender broccoli and cooked chicken under a creamy broccoli sauce, sharp Cheddar and a buttery bread crumb topping, baked hot and bubbly in 15 minutes. Serves 6.

  • Lobster Savannah45 min total | 2 servings

    The signature dish of Boston's Locke-Ober: lobster meat in a creamy sherry sauce with mushrooms and green pepper, piled back into the shell under Parmesan and baked until golden. Serves 2.

  • Baked Boston Scrod25 min total | 4 servings

    The Boston restaurant classic from the Parker House: thick fillets of young cod baked with white wine and butter under golden buttered bread crumbs, with lemon. Serves 4.

  • Delmonico Steak1 hr total | 2 servings

    The steak that made New York's Delmonico's famous: a thick boneless ribeye seared hard in a hot skillet, finished with garlic herb butter. Serves 2.

  • Steak Diane30 min total | 2 servings

    The 1950s New York dining-room classic: beef tenderloin medallions seared and finished in a pan sauce of shallots, mushrooms, cognac, mustard, Worcestershire and cream. Serves 2.

  • Lobster Newburg25 min total | 4 servings

    Delmonico's 1876 classic: tender lobster in a silky sherry cream sauce thickened with egg yolks, spooned over toast points with a dusting of paprika. Serves 4.

  • Shrimp de Jonghe35 min total | 4 servings

    Chicago's own: big shrimp baked with sherry under a thick, garlicky butter and bread crumb crust, created at De Jonghe's Hotel and Restaurant. Serves 4.

  • Shrimp Remoulade (New Orleans Shrimp Arnaud)1 hr 25 min total | 6 servings

    The classic New Orleans appetizer made famous at Arnaud's as Shrimp Arnaud: chilled boiled shrimp in a zesty red Creole mustard and paprika remoulade over crisp lettuce. Serves 6.

  • Fried Shrimp Po’boyFried Shrimp Po’boy40 min total | 4 sandwiches

    New Orleans-style shrimp po’boys: cornmeal-crusted fried shrimp on toasted French bread with shredded lettuce, tomato, pickles and a spicy remoulade. Makes 4 sandwiches.

  • Steak Sandwich with Caramelized OnionsSteak Sandwich with Caramelized Onions55 min total | 4 sandwiches

    Seared sirloin sliced thin on toasted ciabatta with sweet caramelized onions, arugula, provolone and a garlic horseradish mayo. Makes 4 sandwiches.

  • Cuban SandwichCuban Sandwich25 min total | 4 sandwiches

    The Cuban sandwich: roast pork, ham, Swiss cheese, pickles and yellow mustard on Cuban bread, pressed in a hot pan until crisp and melted. Makes 4 sandwiches.

  • Herb-Crusted Rack of LambHerb-Crusted Rack of Lamb1 hr 5 min total | 4 servings (2 racks)

    Two frenched racks of lamb seared, brushed with Dijon and pressed into a garlic, rosemary and parsley crumb crust, roasted at 425°F to rosy medium-rare. Serves 4.

  • Garlic and Rosemary Roast Leg of LambGarlic and Rosemary Roast Leg of Lamb2 hr 25 min total | 8 to 10 servings

    A bone-in leg of lamb studded with garlic, rubbed with rosemary, lemon and olive oil, and roasted until rosy for Easter, Passover or Sunday dinner. Serves 8 to 10.

  • Grilled Lemon-Garlic Lamb ChopsGrilled Lemon-Garlic Lamb Chops1 hr 25 min total | 4 servings

    Rib or loin lamb chops marinated in lemon, garlic, oregano and olive oil, grilled 3 to 4 minutes per side to medium-rare and finished with mint. Serves 4.

  • Red Wine Braised Lamb ShanksRed Wine Braised Lamb Shanks3 hr 10 min total | 4 servings

    Lamb shanks browned and braised in red wine with tomatoes, garlic and rosemary for 2 1/2 hours until falling off the bone, served over mashed potatoes or polenta. Serves 4.

  • Portuguese Fish Stew (Caldeirada)Portuguese Fish Stew (Caldeirada)1 hr 5 min total | 6 servings

    Caldeirada, the Portuguese fishermen’s stew of layered potatoes, onions, peppers, tomatoes and firm white fish simmered in white wine, olive oil and paprika. Serves 6.

  • Bacalhau à Gomes de SáBacalhau à Gomes de Sá2 days 1 hr 30 min total | 6 servings

    The classic Portuguese salt cod casserole: soaked bacalhau, sliced potatoes and onions baked in olive oil and garlic, finished with hard-boiled eggs, black olives and parsley. Serves 6.

  • French Dip Sandwiches with Au JusFrench Dip Sandwiches with Au Jus1 hr 45 min total | 6 sandwiches

    Thin-sliced roast beef piled on toasted French rolls with melted provolone, served with a rich onion and beef au jus for dipping. Makes 6 sandwiches.

  • Crispy Fish SandwichCrispy Fish Sandwich30 min total | 4 sandwiches

    A New England fish shack sandwich: panko-crusted haddock or cod fillets, fried until crisp, on toasted brioche buns with tartar sauce, lettuce and lemon. Makes 4 sandwiches.

  • Lamb Kofta with TzatzikiLamb Kofta with Tzatziki35 min total | 4 servings (8 skewers)

    Spiced ground lamb kofta with onion, garlic, parsley, cumin and coriander, shaped on skewers and grilled, served with tzatziki, pita and a tomato-cucumber salad. Serves 4.

  • Classic Reuben SandwichClassic Reuben Sandwich20 min total | 2 sandwiches

    The deli classic: corned beef, Swiss cheese, sauerkraut and Russian dressing on rye, griddled in butter until crisp and melty. Makes 2 sandwiches.

  • Shrimp MozambiqueShrimp Mozambique30 min total | 4 servings

    The Fall River favorite: shrimp simmered in a spicy, garlicky butter sauce with beer, saffron and piri-piri hot sauce, served over rice with bread for dipping. Serves 4.

Seafood

  • New England Clambake (Stovetop)1 hr 40 min total | 4 servings | 61 g protein per serving

    A whole New England clambake layered in one big pot: red potatoes, onions, sausage, corn, lobsters, steamers and mussels, steamed together and served with melted butter. Serves 4.

  • Cajun Seafood Boil55 min total | 6 servings | 57 g protein per serving

    Shrimp, snow crab legs, corn, red potatoes and smoked sausage boiled in a spicy Cajun-seasoned broth and tossed with garlic butter. Serves 6.

  • Baccala Salad (Salt Cod Salad)2 days 35 min total | 8 servings | 54 g protein per serving

    Soaked and gently poached salt cod flaked and tossed with celery, black olives, roasted red peppers, parsley, garlic, lemon and olive oil. A Christmas Eve classic. Serves 8.

  • Shrimp Fra Diavolo40 min total | 4 servings | 52 g protein per serving | 52 g protein per serving

    Shrimp seared and simmered in a spicy tomato sauce with garlic, white wine, oregano and red pepper flakes, served over linguine. Serves 4.

  • Räksmörgås (Swedish Open-Faced Shrimp Sandwich)30 min total | 4 sandwiches | 50 g protein per serving | 50 g protein per serving

    The classic Swedish shrimp sandwich: buttered bread layered with lettuce, sliced egg and a generous pile of cold-water shrimp, finished with mayonnaise, cucumber, lemon and dill. Serves 4.

  • Grilled Halibut in Cream Sauce35 min total | 4 servings | 48 g protein per serving | 48 g protein per serving

    Halibut steaks grilled in a sealed foil packet with butter, onions and a creamy herb sauce, finished with bread crumbs and Parmesan. Ready in about 35 minutes.

  • Salmon Poke Bowl35 min total | 2 bowls | 48 g protein per serving | 48 g protein per serving

    Cubes of sushi-grade salmon tossed in a soy, sesame and green onion dressing over rice with avocado, cucumber, edamame, carrot and sesame seeds. Serves 2.

  • Blackened Tuna with Mango Salsa3 hr 35 min total | 4 servings | 44 g protein per serving

    Lime-and-garlic marinated tuna steaks coated in a homemade blackening spice, seared in a hot skillet and served on a cool, fresh mango salsa. Serves 4.

  • Shrimp Fajitas30 min total | 4 servings | 43 g protein per serving | 43 g protein per serving

    Spiced shrimp seared on a sizzling skillet with charred bell peppers and onions, squeezed with lime and wrapped in warm tortillas. Dinner in 30 minutes; serves 4.

  • Rolled Fish in Cheese Sauce1 hr 5 min total | Serves 4 | 41 g protein per serving | 41 g protein per serving

    Fillets of sole rolled and baked in seasoned milk, then covered with a Cheddar cheese sauce, sprinkled with paprika and broiled until brown and bubbly. Serves 4.

  • Shrimp Tacos with Lime Crema25 min total | 4 servings (12 tacos) | 41 g protein per serving

    Chili-lime shrimp seared in minutes and tucked into warm corn tortillas with crunchy cabbage, avocado, pickled onion and a cool lime crema. Serves 4.

  • Shrimp and Grits50 min total | 4 servings | 41 g protein per serving

    Creamy stone-ground Cheddar grits topped with shrimp sauteed with bacon, garlic and green onion in a spicy lemon pan sauce. The Lowcountry classic. Serves 4.

  • Baked Stuffed Lobster55 min total | 2 servings | 40 g protein per serving

    Whole lobsters split and filled with a buttery cracker-crumb stuffing with scallops, baked until golden. A New England special-occasion classic. Serves 2.

  • Cod with Coconut-Lime Curry Sauce55 min total | 4 servings | 39 g protein per serving

    Thick cod fillets seared until golden, finished in the oven and served in a fragrant coconut, lemongrass, ginger and lime curry sauce. Serves 4.

  • Sheet Pan Salmon and Vegetables45 min total | 4 servings | 39 g protein per serving

    Lemon-herb salmon fillets roasted on one pan with baby potatoes and asparagus for an easy, healthy weeknight dinner. Serves 4.

  • Baked Shrimp with Garlic Parmesan Crumbs30 min total | 4 servings | 39 g protein per serving | 39 g protein per serving

    Baked shrimp tossed in melted butter and topped with garlic, Parmesan and seasoned bread crumbs. About 30 minutes from start to finish and it serves 4.

  • Cioppino (San Francisco Seafood Stew)1 hr 10 min total | 6 servings | 37 g protein per serving

    The Italian-American fisherman's stew of San Francisco: clams, mussels, shrimp and firm white fish simmered in a garlicky tomato and white wine broth. Serve with sourdough. Serves 6.

  • Creole Jambalaya1 hr 10 min total | 6 to 8 servings | 37 g protein per serving

    A one-pot New Orleans rice dish of andouille, chicken and shrimp cooked with tomatoes, the holy trinity and Creole spices. Serves 6 to 8.

  • Fish Tacos with Lime Cabbage Slaw30 min total | 8 tacos, 4 servings | 37 g protein per serving

    Chili-and-cumin seasoned cod seared in a hot skillet, flaked into warm corn tortillas and topped with a crunchy lime cabbage slaw and creamy chipotle sauce. Serves 4.

  • Sheet Pan Shrimp with Sausage and Vegetables35 min total | 4 servings | 36 g protein per serving

    Shrimp, smoked sausage, zucchini, bell peppers and red onion tossed with Cajun seasoning and roasted on one pan in about 20 minutes. Serves 4.

  • Steamed Crab Legs with Garlic Butter15 min total | 4 servings | 36 g protein per serving

    King or snow crab legs steamed just until hot, then served with lemon and a warm garlic butter for dipping. Ready in 15 minutes; serves 4.

  • Tandoori Shrimp56 min total | 4 servings | 36 g protein per serving

    Shrimp marinated in spiced yogurt with garam masala, paprika, ginger and garlic, grilled on skewers until charred, and served with mint chutney. Serves 4.

  • Air Fryer Shrimp16 min total | 4 servings | 35 g protein per serving

    Large shrimp tossed with olive oil, garlic, paprika and a little Parmesan and air-fried in 6 minutes until crisp-edged and juicy. Serves 4.

  • Teriyaki Salmon25 min total | 4 servings | 35 g protein per serving

    Salmon fillets seared until crisp, then glazed in a quick homemade teriyaki sauce of soy, mirin, sake and sugar. Serve with rice and broccoli. Serves 4.

  • Gochujang Garlic Shrimp23 min total | 4 servings | 35 g protein per serving | 35 g protein per serving

    Large shrimp seared in a hot skillet, then tossed in a sticky glaze of gochujang, honey, soy sauce, rice vinegar and plenty of butter-sauteed garlic. Ready in about 25 minutes; serves 4.

  • Shrimp Pad Thai35 min total | 4 servings | 35 g protein per serving

    Rice noodles stir-fried with shrimp, egg and a tangy tamarind, fish sauce and palm sugar sauce, topped with bean sprouts, peanuts, green onions and lime. Serves 4.

  • Miso Black Cod24 hr 22 min total | 4 servings | 35 g protein per serving

    Rich black cod marinated in sweet white miso, mirin and sake, then broiled until caramelized and buttery-flaky. The famous restaurant dish at home. Serves 4.

  • Lemon Herb Baked Salmon24 min total | 4 servings | 35 g protein per serving

    Salmon fillets brushed with a lemon, garlic, Dijon and fresh dill butter and baked at 400°F until just flaky. Ready in about 25 minutes; serves 4.

  • Salt and Pepper Shrimp25 min total | 4 servings | 35 g protein per serving

    Shrimp dusted in cornstarch and fried until crisp, then tossed with garlic, sliced chiles, green onions and a seasoned salt and pepper mix. Serves 4.

  • Blackened Salmon15 min total | 4 servings | 34 g protein per serving

    Salmon fillets coated in a smoky Cajun spice blend and seared in a very hot cast-iron skillet until a dark, flavorful crust forms. Ready in 15 minutes; serves 4.

  • Air Fryer Salmon13 min total | 4 servings | 34 g protein per serving

    Salmon fillets brushed with a honey, Dijon and garlic glaze and air-fried in about 8 minutes until flaky inside with lightly crisp edges. Serves 4.

  • Fried Calamari55 min total | 4 servings | 33 g protein per serving | 33 g protein per serving

    Tender squid rings and tentacles soaked in buttermilk, tossed in seasoned flour and fried crisp and golden in under two minutes. Served with marinara and lemon. Serves 4.

  • Slow Cooker Seafood Chowder4 hr 55 min total | 6 servings | 33 g protein per serving | 33 g protein per serving

    A creamy New England-style chowder of potatoes, bacon, onion and celery slow-cooked in clam juice, finished with cod, shrimp and scallops. Serves 6.

  • Ginger Glazed Mahi-Mahi45 min total | 4 servings | 33 g protein per serving | 33 g protein per serving

    Mahi-mahi fillets marinated in honey, soy sauce, balsamic vinegar, fresh ginger and garlic, pan-fried and finished with the marinade reduced to a glossy glaze. Serves 4.

  • Broiled Fish with Sour Cream30 min total | Serves 4 | 32 g protein per serving | 32 g protein per serving

    Whitefish or red snapper fillets topped with lemon juice, seasoned bread crumbs and a layer of sour cream with garlic and onion powder, broiled until golden. Serves 4.

  • Sesame Seared Ahi Tuna15 min total | 4 servings | 32 g protein per serving

    Sushi-grade ahi tuna crusted in sesame seeds, seared for 30 seconds a side so it stays rare inside, and sliced with a soy-ginger dipping sauce. Serves 4.

  • Hot-Smoked Salmon7 hr 20 min total | 8 servings | 31 g protein per serving

    A side of salmon cured briefly in salt and brown sugar, then smoked over alder or apple wood until flaky, moist and lightly glazed. Serves 8.

  • Fried Smelts35 min total | 6 servings | 31 g protein per serving | 31 g protein per serving

    Whole small smelts dredged in seasoned flour and fried until golden and crisp, eaten bones and all with lemon. A Feast of the Seven Fishes favorite. Serves 6.

  • Classic Shrimp Cocktail55 min total | 6 servings | 31 g protein per serving

    Large shrimp poached in a lemony court bouillon, chilled on ice and served with a zesty homemade horseradish cocktail sauce. Serves 6.

  • Air Fryer Fish Tacos30 min total | 4 servings (8 tacos)

    Crispy panko-crusted cod air fried and tucked into warm tortillas with lime cabbage slaw and a chipotle lime crema. Makes 8 tacos.

  • Sheet Pan Cod with Tomatoes and Olives35 min total | 4 servings

    Cod fillets roasted on a bed of blistered cherry tomatoes, olives, capers and garlic, finished with lemon and basil. Serves 4.

  • Air Fryer Coconut Shrimp30 min total | 4 servings

    Jumbo shrimp coated in sweetened coconut and panko and air fried until golden, with a sweet chili and lime dipping sauce. Serves 4.

  • Sheet Pan Teriyaki Salmon and Broccoli25 min total | 4 servings

    Salmon fillets glazed with homemade teriyaki and roasted with broccoli on one pan in about 15 minutes. Serves 4.

  • Goan Fish Curry40 min total | 4 servings

    Firm white fish simmered in a tangy coconut curry with tomato, tamarind, chiles and spices, as it is made on India's west coast. Serves 4.

  • Kerala Coconut Shrimp Curry35 min total | 4 servings

    Shrimp simmered in a fragrant coconut milk curry with mustard seeds, curry leaves, ginger and turmeric, in the style of South India. Serves 4.

Chicken and poultry

  • Garlic Rosemary Roasted Cornish Game Hens1 hr 20 min total | 4 servings | 73 g protein per serving

    Whole Cornish game hens rubbed with garlic, rosemary, lemon zest and olive oil and roasted at 400°F until crisp and golden. One small bird per person; serves 4.

  • Chicken Cordon Bleu with Cream Sauce1 hr 5 min total | 6 servings | 66 g protein per serving

    Boneless chicken breasts rolled around Swiss cheese and ham, browned in butter, simmered in white wine and finished with a silky cream sauce. Serves 6.

  • Chicken Parmesan50 min total | 4 servings | 63 g protein per serving | 63 g protein per serving

    Crisp breaded chicken cutlets topped with marinara and melted mozzarella and Parmesan, baked until bubbly. The Italian-American classic. Serves 4.

  • Herb-Roasted Thanksgiving Turkey4 hr 30 min total | 10 to 12 servings | 60 g protein per serving

    A whole turkey rubbed under the skin with garlic herb butter, roasted on a bed of onions until golden and juicy, and rested before carving. Serves 10 to 12.

  • Herb Butter Roast Turkey Breast2 hr 35 min total | 6 to 8 servings | 60 g protein per serving

    A bone-in turkey breast rubbed with sage, thyme and garlic butter and roasted at 325°F until juicy. A holiday-worthy main for a smaller crowd; serves 6 to 8.

  • Oven Fried Hawaiian Chicken1 hr 25 min total | Serves 4 | 53 g protein per serving

    Chicken marinated in soy sauce, onion and ginger, coated in cornstarch and oven-fried in margarine at 425°F, then baked in pineapple, mandarin orange and lemon juice. Serves 4.

  • Lemon Herb Roast Chicken1 hr 55 min total | 4 to 6 servings | 52 g protein per serving

    A whole chicken rubbed with garlic herb butter under the skin, filled with lemon and onion and roasted at 425°F until the skin is crisp and golden. Serves 4 to 6.

  • Dakgangjeong (Sweet and Spicy Crispy Chicken)50 min total | 4 servings | 47 g protein per serving

    Bite-size pieces of chicken thigh fried twice until shatteringly crisp, then tossed in a sticky gochujang, honey and garlic glaze and topped with chopped peanuts. Serves 4.

  • Yogurt-Marinated Chicken Kebabs1 hr 32 min total | 6 servings | 43 g protein per serving

    Chicken breast cubes marinated in Greek yogurt with tomato paste, garlic, lemon, red pepper and sweet paprika, then grilled on skewers. Serves 6.

  • Chicken Marsala35 min total | 4 servings | 43 g protein per serving | 43 g protein per serving

    Golden sautéed chicken cutlets in a rich mushroom and Marsala wine sauce finished with a touch of cream. An Italian-American restaurant favorite at home in 35 minutes; serves 4.

  • Chicken Enchiladas Verdes1 hr 5 min total | 6 servings (12 enchiladas) | 41 g protein per serving

    Corn tortillas filled with shredded chicken and Monterey Jack, covered in a tangy tomatillo salsa verde, baked bubbly and topped with sour cream and cilantro. Serves 6.

  • Chicken Piccata30 min total | 4 servings | 41 g protein per serving | 41 g protein per serving

    Thin chicken cutlets dredged in flour and sautéed golden, then finished in a bright pan sauce of lemon, capers, white wine and butter. Ready in 30 minutes; serves 4.

  • Butter Chicken (Murgh Makhani)2 hr total | 4 to 6 servings | 39 g protein per serving

    Spiced yogurt-marinated chicken simmered in a velvety tomato, butter and cream sauce with garam masala and fenugreek. Serve with rice and naan. Serves 4 to 6.

  • Lemon Chicken35 min total | 39 g protein per serving

    Boneless chicken breasts simmered gently in butter with fresh lemon juice, garlic, salt and paprika until tender. Simple, quick and bright.

  • Coq au Vin2 hr total | 6 servings | 38 g protein per serving

    Chicken thighs and drumsticks braised in red wine with bacon, mushrooms and pearl onions until tender, in a rich, glossy sauce. A Burgundy classic. Serves 6.

  • Chicken and Sausage Gumbo2 hr 25 min total | 8 servings | 33 g protein per serving

    A deep, dark-roux Cajun gumbo of chicken thighs, smoked andouille and the holy trinity, simmered with thyme and cayenne and served over rice. Serves 8.

  • Pan-Seared Duck Breast with Cherry Sauce45 min total | 4 servings | 33 g protein per serving

    Duck breasts with scored skin rendered slowly in a cold-start skillet until crisp, cooked to a rosy center and served with a quick cherry and red wine pan sauce. Serves 4.

  • Leftover Turkey Tetrazzini1 hr 5 min total | 8 servings | 32 g protein per serving

    Spaghetti and leftover turkey baked in a creamy mushroom and Parmesan sauce with peas under a golden crumb topping. The best use for the day-after turkey. Serves 8.

  • Garlic Parmesan Wings2 hr total | 4 to 6 servings | 30 g protein per serving

    Extra-crispy baked chicken wings tossed in garlic butter with grated Parmesan, parsley and a squeeze of lemon. Serves 4 to 6.

  • Air Fryer Chicken Thighs35 min total | 4 servings

    Bone-in, skin-on chicken thighs seasoned with garlic, paprika and thyme and air fried until the skin is crackling crisp. Serves 4.

  • Air Fryer Chicken Tenders30 min total | 4 servings

    Chicken tenders coated in seasoned panko and Parmesan and air fried until golden and crunchy, with a honey mustard dipping sauce. Serves 4.

  • Sheet Pan Chicken Fajitas35 min total | 4 servings

    Strips of chicken, peppers and onion tossed with fajita spices and roasted together on one pan, then wrapped in warm tortillas. Serves 4.

  • Sheet Pan Lemon Garlic Chicken Thighs and Potatoes55 min total | 4 servings

    Crisp-skinned chicken thighs roasted with lemony garlic potatoes and green beans on a single sheet pan. Serves 4.

  • Slow Cooker Pork Carnitas8 hr 30 min total | 8 servings

    Pork shoulder slow cooked with orange, lime, garlic, cumin and oregano, shredded and broiled until crisp at the edges, for tacos and burrito bowls. Serves 8.

  • Slow Cooker Salsa Chicken4 hr 5 min total | 6 servings

    Chicken slow cooked in salsa with cumin and chili powder, then shredded for tacos, burritos, nachos and rice bowls. Just five minutes of work; serves 6.

  • Slow Cooker Honey Garlic Chicken Thighs4 hr 40 min total | 6 servings

    Boneless chicken thighs slow cooked in a sticky honey, soy and garlic sauce, thickened at the end and served over rice. Serves 6.

  • Instant Pot Chicken and Rice50 min total | 6 servings

    Seasoned chicken thighs and long-grain rice cooked together in the Instant Pot with onion, garlic, broth and peas for a one-pot dinner. Serves 6.

  • Air Fryer Chicken Parmesan35 min total | 4 servings

    Thin chicken cutlets crusted in Parmesan panko, air fried until crisp, then topped with marinara and melted mozzarella. Serves 4.

  • Air Fryer Chicken Drumsticks35 min total | 4 servings (8 drumsticks)

    Chicken drumsticks rubbed with smoked paprika, garlic and brown sugar and air fried until the skin is crisp and the meat pulls from the bone. Serves 4.

  • Sheet Pan Honey Mustard Chicken and Vegetables40 min total | 4 servings

    Chicken breasts glazed with honey mustard and roasted with carrots, red potatoes and broccoli on a single pan. Serves 4.

  • Sheet Pan Greek Chicken45 min total | 4 servings

    Chicken thighs marinated in lemon, garlic and oregano roasted with peppers, red onion and olives, finished with feta. Serves 4.

  • Slow Cooker Chicken Cacciatore5 hr 50 min total | 6 servings

    Chicken thighs braised with tomatoes, peppers, mushrooms, onion, garlic and herbs until tender, Italian hunter style. Serves 6.

  • Chicken Tikka Masala2 hr 15 min total | 4 servings

    Yogurt-marinated chicken broiled until charred at the edges, then simmered in a creamy, spiced tomato sauce. Serves 4 with rice and naan.

  • Tandoori Chicken4 hr 45 min total | 4 servings

    Bone-in chicken legs marinated in spiced yogurt and grilled until charred and juicy, with red onion and lemon. Serves 4.

  • Chicken Biryani2 hr 10 min total | 6 servings

    Layers of spiced, yogurt-marinated chicken and fragrant basmati rice with fried onions, saffron and mint, baked together in one pot. Serves 6.

  • Chicken Adobo55 min total | 4 servings

    Chicken thighs braised in vinegar, soy sauce, garlic, bay leaves and black peppercorns until tender, then browned in the reduced sauce. The national dish of the Philippines; serves 4.

  • Chicken Inasal (Grilled Lemongrass Chicken)4 hr 50 min total | 4 servings

    Chicken leg quarters marinated in vinegar, citrus, lemongrass, ginger and garlic, grilled and basted with annatto oil until charred and juicy. A specialty of Bacolod; serves 4.

Pork

  • Brown Sugar Glazed Holiday Ham2 hr 40 min total | 12 to 16 servings | 49 g protein per serving

    A spiral-cut ham warmed slowly and brushed with a glossy brown sugar, Dijon, orange and clove glaze until caramelized. Serves 12 to 16.

  • Grilled Baby Back Ribs with Homemade Barbecue Sauce3 hr 20 min total | 4 servings | 46 g protein per serving

    Baby back ribs baked low and slow in foil until tender, then finished on a hot grill with a homemade whiskey, honey and molasses barbecue sauce. Serves 4.

  • Stuffed Pan-Roasted Pork Tenderloin1 hr 15 min total | 6 to 8 servings | 45 g protein per serving | 45 g protein per serving

    Pork tenderloin butterflied, filled with olive tapenade, blue cheese and thyme, rolled, seared and roasted, then served with a Dijon, honey and white wine pan sauce. Serves 6 to 8.

  • Glazed Spareribs1 hr 45 min total | 4 servings | 45 g protein per serving | 45 g protein per serving

    Pork spareribs oven-roasted and basted with a tangy glaze of tomato sauce, molasses, vinegar, dry mustard and onion dressing mix. Serves 4.

  • Pork Roast with Apple-Chili Glaze2 hr 10 min total | 8 to 10 servings | 43 g protein per serving

    A boneless pork loin roast rubbed with chili powder and garlic, roasted and glazed with a sweet and tangy sauce of apple jelly, ketchup, vinegar and chili powder. Serves 8 to 10.

  • Cajun Grilled Pork25 min total | 4 servings | 42 g protein per serving

    Boneless pork chops or tenderloin coated in a quick homemade Cajun rub of paprika, cayenne, sage, black pepper and seasoned salt, then grilled. Serves 4.

  • Ärtsoppa (Swedish Yellow Pea Soup with Pork)14 hr 15 min total | 6 servings | 38 g protein per serving

    Thick, hearty Swedish yellow pea soup simmered with pork and onion and seasoned with marjoram and thyme, served with mustard. The traditional Thursday supper. Serves 6.

  • Pressure-Cooker Ribs and Sauerkraut1 hr total | 4 to 6 servings | 37 g protein per serving

    Pork spareribs layered with sauerkraut, caraway, brown sugar, onion, potatoes and carrots and cooked in a pressure cooker for a complete one-pot dinner. Serves 4 to 6.

  • Air Fryer Pork Chops27 min total | 4 servings

    Boneless pork chops rubbed with brown sugar, smoked paprika and garlic, air fried until browned outside and juicy inside. Ready in under 30 minutes; serves 4.

  • Sheet Pan Pork Tenderloin with Apples and Brussels Sprouts50 min total | 4 servings

    Herb-rubbed pork tenderloin roasted on one pan with Brussels sprouts, apples and red onion, finished with a maple-mustard glaze. Serves 4.

  • Slow Cooker Pulled Pork10 hr 15 min total | 10 servings

    Pork shoulder rubbed with brown sugar and smoked paprika, slow cooked with onions and cider vinegar until it falls apart, then tossed with barbecue sauce. Serves 10.

  • Sheet Pan Pork Chops with Sweet Potatoes50 min total | 4 servings

    Bone-in pork chops with a garlic, thyme and smoked paprika rub, roasted with sweet potatoes, red onion and apples on a single pan. Serves 4.

  • Sheet Pan Kielbasa and Pierogi35 min total | 4 servings

    Frozen potato pierogi roasted until golden with smoked kielbasa, onions and peppers, finished with sour cream and dill. Serves 4.

  • Slow Cooker Pork Chile Verde8 hr 20 min total | 6 servings

    Chunks of pork shoulder slow cooked in a tangy green sauce of tomatillo salsa verde, green chiles, onion, garlic and cumin. Serves 6.

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Common questions

How much protein is high-protein?
We list dinners with 30 grams of protein or more per serving, calculated from USDA values for every ingredient.
Which cuts give the most protein?
Lean cuts such as tenderloin, sirloin and flank steak, along with chicken breast, turkey, shrimp and white fish, give the most protein for the fewest calories.
Are the numbers exact?
No. They are estimates; the size of the steak or fillet you buy changes the totals.

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