5 High-Protein Dinner Recipes You Can Make in Under 20 Minutes

In today’s fast-paced world, finding time to cook nutritious meals can be challenging. High-protein dinners are essential for maintaining energy levels and supporting muscle repair, but they often seem time-consuming. Fear not! Here are five delicious, high-protein dinner recipes that you can whip up in less than 20 minutes.

1. Chicken and Avocado Salad

Ingredients:

• 2 cups cooked chicken breast, shredded or diced
• 1 large avocado, diced
• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chicken, avocado, mixed greens, cherry tomatoes, and red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

Protein Content: 30g per serving

2. Spicy Shrimp Stir-Fry

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sriracha sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the shrimp and cook until pink, about 3-4 minutes.
4. Remove shrimp and set aside.
5. In the same skillet, add broccoli and bell pepper. Stir-fry for 3-4 minutes.
6. Return shrimp to the skillet and add soy sauce, sriracha, and sesame oil. Stir to combine.
7. Cook for another 2 minutes and serve.

Protein Content: 35g per serving

3. Beef and Quinoa Bowls

Ingredients:

• 1 pound ground beef (90% lean)
• 1 cup quinoa, cooked
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large skillet, cook ground beef over medium heat until no longer pink, about 5-7 minutes.
2. Drain excess fat and season with salt and pepper.
3. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and feta cheese.
4. In a small bowl, whisk together olive oil and balsamic vinegar.
5. Add ground beef to the quinoa mixture and drizzle with the dressing. Toss to combine.
6. Serve immediately.

Protein Content: 40g per serving

4. Tuna and White Bean Salad

Ingredients:

• 2 cans tuna in water, drained
• 1 can white beans, drained and rinsed
• 1/4 cup red onion, finely chopped
• 1/4 cup parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the tuna, white beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the tuna mixture and toss to combine.
4. Serve immediately.

Protein Content: 25g per serving

5. Egg and Spinach Wraps

Ingredients:

• 4 large eggs
• 2 cups fresh spinach
• 1/4 cup feta cheese, crumbled
• 1/4 cup sun-dried tomatoes, chopped
• 2 whole wheat tortillas
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat olive oil over medium heat.
2. Add spinach and cook until wilted, about 2 minutes.
3. In a bowl, whisk the eggs with salt and pepper.
4. Pour the eggs into the skillet and scramble until fully cooked, about 3-4 minutes.
5. Remove from heat and stir in feta cheese and sun-dried tomatoes.
6. Divide the mixture between the tortillas, wrap, and serve immediately.

Protein Content: 20g per serving

These high-protein dinners are quick, easy, and delicious, perfect for any busy weeknight. Enjoy these recipes that will keep you full and energized!