These three high-protein dinner recipes are designed to keep you full and satisfied without spending hours in the kitchen. Each dish—a creamy chicken skillet, a hearty turkey chili, and a zesty shrimp bowl—packs over 30 grams of protein per serving using simple, everyday ingredients. They are perfect for busy weeknights, meal prep, or anyone looking to add more protein to their diet in a delicious way.
Ingredients
For the Creamy Garlic Chicken Skillet
- 1.5 lbs (680 g) boneless, skinless chicken breasts, pounded to even thickness
- 1 tbsp (15 ml) olive oil
- 3 cloves garlic, minced
- 1 cup (240 ml) low-sodium chicken broth
- 1 cup (240 ml) heavy cream (or half-and-half for lighter)
- 1/2 cup (50 g) grated Parmesan cheese
- 1 tsp (5 g) Italian seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 cups (60 g) fresh spinach
For the Turkey and Black Bean Chili
- 1 tbsp (15 ml) olive oil
- 1 lb (450 g) lean ground turkey (93/7)
- 1 medium onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 2 tbsp (30 g) chili powder
- 1 tsp (5 g) ground cumin
- 1 tsp (5 g) smoked paprika
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (15 oz / 425 g) diced tomatoes with juices
- 1 cup (240 ml) low-sodium chicken broth
- Salt and pepper to taste
For the Shrimp and Quinoa Bowls
- 1 cup (180 g) quinoa, rinsed
- 2 cups (480 ml) water
- 1 lb (450 g) large shrimp, peeled and deveined
- 2 tbsp (30 ml) olive oil, divided
- 1 tsp (5 g) chili powder
- 1/2 tsp (2.5 g) garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 avocado, sliced
- 1 cup (150 g) cherry tomatoes, halved
- 1/4 cup (60 g) plain Greek yogurt
- 1 tbsp (15 ml) lime juice
- 2 tbsp (30 g) chopped fresh cilantro
Instructions
Creamy Garlic Chicken Skillet
- Season chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side, until golden and cooked through. The safe minimum internal temperature for chicken is 165°F (74°C) as measured with a food thermometer. Remove chicken and set aside.
- Reduce heat to medium. Add garlic and sauté for 30 seconds until fragrant. Pour in chicken broth, scraping up any browned bits. Let simmer for 2 minutes.
- Stir in heavy cream, Parmesan, Italian seasoning, salt, and pepper. Simmer for 3-4 minutes until slightly thickened.
- Add spinach and stir until wilted, about 1 minute. Return chicken to the skillet, spoon sauce over the top, and simmer for 2 more minutes. Serve hot.
Turkey and Black Bean Chili
- Heat olive oil in a large pot over medium-high heat. Add ground turkey and cook, breaking it up with a spoon, until browned and cooked through. The safe minimum internal temperature for ground meat is 160°F (71°C) as measured with a food thermometer. Remove turkey and set aside.
- In the same pot, add onion and bell pepper. Cook for 4-5 minutes until softened. Add garlic and cook for 1 minute more.
- Stir in chili powder, cumin, and paprika. Cook for 1 minute until fragrant.
- Return turkey to the pot. Add black beans, diced tomatoes, and chicken broth. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, stirring occasionally. Season with salt and pepper to taste.
Shrimp and Quinoa Bowls
- Rinse quinoa under cold water. In a small saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Pat shrimp dry with paper towels. In a bowl, toss shrimp with 1 tbsp olive oil, chili powder, garlic powder, salt, and pepper.
- Heat remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add shrimp in a single layer and cook for 2-3 minutes per side, until pink and opaque. The safe minimum internal temperature for fish and seafood is 145°F (63°C) as measured with a food thermometer. Remove from heat.
- In a small bowl, whisk together Greek yogurt, lime juice, and a pinch of salt to make a dressing.
- Divide quinoa among 4 bowls. Top with shrimp, avocado, cherry tomatoes, and a drizzle of the yogurt dressing. Garnish with cilantro.
Tips
- Pound chicken evenly: Place chicken breasts between plastic wrap and pound to 1/2-inch thickness for even cooking and to prevent dry spots.
- Don’t overcook shrimp: Shrimp cooks quickly; remove from heat as soon as it turns pink and opaque. Overcooking makes it rubbery.
- Make chili ahead: Chili actually tastes better the next day as flavors meld. Store in the fridge and reheat gently.
- Substitute Greek yogurt: In the shrimp bowl dressing, you can use sour cream or a dairy-free yogurt alternative; adjust lime juice to taste.
Serving Suggestions
Serve the creamy garlic chicken with a side of steamed broccoli or a simple green salad. The turkey chili is great on its own or topped with shredded cheddar cheese, sliced jalapeños, and a dollop of sour cream. For the shrimp bowls, add a side of warm tortillas or extra lime wedges for squeezing.
Variations
- Chicken: Swap chicken breasts for thighs (adjust cooking time) or use pork chops (cook to 145°F / 63°C with a 3-minute rest).
- Chili: Use ground beef or bison instead of turkey. Add corn or zucchini for extra veggies. For a spicier kick, add a chopped chipotle pepper in adobo.
- Shrimp bowls: Replace quinoa with brown rice or cauliflower rice. Use grilled chicken instead of shrimp for a different protein.
Storage and Reheating
Refrigerate leftovers in airtight containers within 2 hours of cooking. The chicken and chili will keep for 3-4 days; the shrimp and quinoa bowls are best eaten within 2 days. Reheat chicken and chili in a microwave or on the stovetop until steaming (165°F / 74°C). For shrimp bowls, reheat only the quinoa and shrimp, then add fresh avocado and tomatoes. You can freeze the chili for up to 3 months; thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I use frozen chicken or shrimp? Yes, but thaw them completely in the refrigerator before cooking. Pat dry with paper towels to remove excess moisture for better browning.
What can I use instead of heavy cream? Half-and-half or whole milk will work, but the sauce will be thinner. For a dairy-free option, use full-fat coconut milk.
How do I know when the chili is done? The chili is done when the turkey is cooked through (160°F / 71°C) and the flavors have melded after simmering for 20 minutes. It’s okay if it’s slightly thick; you can add more broth if needed.
Can I make the shrimp bowls ahead for meal prep? Yes, but store the dressing separately and add avocado just before eating to prevent browning. Keep the quinoa and shrimp in separate containers.
Is this recipe gluten-free? All three recipes are naturally gluten-free. Check labels on spices and broth to ensure they are certified gluten-free if needed.
Can I double these recipes? Absolutely. Use a larger skillet or pot and adjust cooking times slightly. For the chicken, cook in batches to avoid overcrowding the pan.
Related
- How to Play Snake Oil: Rules & Strategy
- Oogie Boogie with Bugs: Spooky Edible Insect Recipe
- San Pellegrino Sparkling Juice Recipes: 3 Easy Drinks
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).