Here are 20 deliciously satisfying high-protein meals that come together in 20 minutes or less for busy weeknights!
No meal prep? No problem! These 20 high-protein meals come together in 20 minutes or less with no advance prep needed! With 8 ingredients or fewer, these easy meals are ideal for busy weeknights when time is tight but you still want something healthy and fast.
To save time, many of these recipes use shortcuts like rotisserie chicken, the microwave, and flavor boosters like salsa and jarred pasta sauce to get dinner on the table quick.
And even though they’re quick, they definitely don’t skimp on taste! Favorites include creamy Tuscan shrimp, cheesy enchilada bowls, a sandwich grinder salad, and a pizza-inspired cauliflower rice skillet. Whether you’re craving something warm and cozy or light and refreshing, you’ll find a mix of bowls, salads, skillets, and soups.
Every meal is high in protein, with at least 25% of the calories coming from protein, and all are low in carbs. Some are even low in calories and fat. They’re balanced, satisfying, and can help you stay on track to meet health goals without feeling like you’re missing out!
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High Protein 20-Minute Meals
High-Protein Jalapeño Popper Chicken Skillet
Jalapeño popper chicken skillet is a spicy, comforting one-pan meal that’s high in protein, low in carbs and easy to make!
High Protein Pesto Chicken Cottage Cheese Bowl
This high-protein pesto chicken cottage cheese bowl, made with rotisserie chicken, is a quick, creamy, and flavorful meal done in minutes.
High Protein Italian Grinder Salad
This Italian grinder salad is a high-protein, low-carb twist on the viral sandwich, packed with flavor and ready in under 10 minutes!
High-Protein Spinach & Artichoke Chicken Skillet (15 Minute Dinner!)
This high-protein spinach and artichoke chicken skillet is a quick, healthy, and cheesy one-pan meal — all done in just 15 minutes!
Salmon Sushi Bowl with Cauliflower Rice (High Protein)
This easy salmon sushi cauliflower rice bowl is a low-carb, high-protein, 20-minute meal with all your favorite sushi flavors!
High Protein Cottage Cheese Enchilada Bowl
This quick and easy high-protein, low-carb cottage cheese enchilada bowl is deliciously cheesy, creamy, spicy and full of enchilada goodness!
Cottage Cheese Egg and Cauliflower Salad (High Protein)
This cottage cheese egg and cauliflower salad is a high-protein twist on classic egg salad, packed with creamy, tangy flavor. Plus, it’s low in carbs, calories and fat!
High Protein Pasta Salad (Low Carb & Low Calorie)
This zesty high-protein pasta salad doesn’t skip a beat when it comes to flavor. Plus, it’s simple to make, low in carbs, calories and fat, and gluten-free!
Mediterranean Shrimp Bowl with Cauliflower Rice
These 20-minute, healthy Mediterranean shrimp bowls are simplicity at its best: they’re easy to prepare and burst with savory flavor!
High Protein Cottage Cheese Pizza Bowl in the Microwave
With this microwave cottage cheese pizza bowl, you can satisfy pizza cravings in minutes. Plus, it’s high in protein and low in calories and carbs!
Cottage Cheese Chicken Salad with Banana Peppers
This high-protein chicken salad is a low-carb, low-cal, flavor-packed meal made with cottage cheese, banana peppers, and rotisserie chicken.
Mexican Style Tuna Salad
This healthy Mexican tuna salad is a new family favorite! It’s bright and fresh, full of flavor and texture, healthy and high in protein. Plus, it’s easy to make!
Microwave Cottage Cheese Chicken & Broccoli Bowl (High Protein)
This microwave cottage cheese chicken and broccoli bowl tastes just like the casserole dish, but is high in protein, low in carbs and much healthier!
Easy Cauliflower Rice Pizza Skillet
This cauliflower rice pizza skillet has all the cheesy, saucy flavor of pizza, but with no crust, just low-carb cauliflower rice. Done in 20 minutes!
High Protein Spaghetti Bolognese
This hearty, high-protein spaghetti bolognese has the tastiest sauce, made from ground beef, marinara sauce, cottage cheese and parmesan!
No Rice Sushi with Smoked Salmon
Anyone can make these delicious, no-rice sushi rolls with smoked salmon at home! Plus, they’re so quick (just 15 minutes!) and easy to make.
One-Pan, Keto Mexican Chicken Skillet
No need to meal prep with this easy low-carb and keto Mexican Chicken Skillet recipe. With store-bought rotisserie chicken, it’s done in 15 minutes!
Easy Keto Chicken Tinga (20 Minutes!)
This keto chicken tinga is an easy weeknight dinner that’s absolutely delicious and takes less than 20 minutes to make!
Mediterranean Keto Shrimp Salad
This Mediterranean keto shrimp salad is similar to ceviche, except it uses cooked shrimp and a Mediterranean-style dressing. It’s keto-friendly and high in protein!
Tuscan Shrimp Skillet (High Protein / Keto)
This keto Tuscan shrimp is an all-in-one dish that’s deliciously creamy, low in carbs, high in protein and takes just 15 minutes to make!
Edamame Tuna Salad (High Protein, Low Carb)
This high-protein edamame tuna salad is healthy, delicious, and incredibly easy to make with just a few fresh ingredients
