High Protein Dinner Ideas — 15 Filling Meals

The evidence on protein is consistent: higher-protein meals produce greater satiety, preserve lean muscle mass during calorie restriction, and support better body composition over time. For active people, eating enough protein at dinner — when the body is typically in a recovery window after training or daily activity — has genuine benefits. Even for people who aren't training, a protein-rich dinner is simply more filling than a carbohydrate-heavy one.

The recipes here achieve high protein through a combination of meat, poultry, fish, and eggs. All have been tested and include full nutrition data so you can see exactly what you're getting. Most are also manageable as weeknight dinners — they don't require long marinating times or complex preparation.

Chicken is the most convenient high-protein protein for most home cooks. It's widely available, relatively affordable, cooks quickly, and takes on almost any flavour profile. The challenge is cooking it correctly — particularly breast meat, which overcooks easily. The recipes below favour techniques that keep chicken moist: high heat to create a crust quickly, or baking at a moderate temperature after searing.

Chicken wings are among the highest-protein chicken cuts per serving, and this crispy baked version delivers 60 grams of protein per portion. The baking powder coating is the technique that makes them genuinely crispy without deep-frying — and once you've done it, you won't make wings any other way.

Great for: hitting a protein target while eating something you actually want, a satisfying dinner that doesn't feel like diet food.

Stuffed chicken breast delivers around 55 grams of protein per serving, and the spinach and feta filling adds micronutrients (iron from the spinach, calcium from the feta) alongside the protein from the chicken. The butterflying and stuffing technique looks impressive but is straightforward once you've tried it — a sharp knife and a bit of patience is all it requires.

Great for: a protein-rich dinner that looks impressive, a meal prep option because it reheats well, balancing protein with greens in one dish.

Classic fried chicken provides 45 grams of protein per serving — and the pleasure-to-effort ratio makes it worth the occasional splurge. The technique involves a buttermilk marinade, a well-seasoned flour coating, and oil at the correct temperature. The result is significantly better than any fast food equivalent and considerably more satisfying.

Great for: a high-protein weekend dinner, feeding a group who all want something genuinely good.

Grilled chicken thighs with BBQ sauce deliver 40 grams of protein with more flavour than a plain breast. Bone-in thighs are harder to overcook and the fat content keeps them moist on a hot grill or under the grill pan. A proper caramelised BBQ glaze adds sweetness and depth that makes this one of the most enjoyed high-protein dinners in the collection.

Great for: a reliable weeknight high-protein meal, someone who finds plain chicken breast dull.

Kung pao chicken serves 35 grams of protein in a bold, spicy-sweet sauce that makes eating for nutrition feel like a genuinely good idea. The velveting technique — coating the chicken in cornstarch before cooking — keeps it tender in the high-heat wok, and the Sichuan peppercorn and chili combination creates a flavour that's memorable without being aggressively hot.

Great for: a protein-rich stir-fry that doesn't taste like health food, anyone who wants to eat Asian food at home with proper technique.

Red meat provides some of the highest protein densities available alongside creatine, zinc, and iron that are harder to obtain elsewhere. Steak and ribeye are the most protein-efficient cuts — lean enough to not be overwhelmingly calorie-dense while providing 50 to 55 grams of protein per portion.

For fish, salmon is the gold standard for a high-protein dinner: 30 to 35 grams of protein per fillet alongside omega-3 fatty acids that are difficult to obtain in sufficient quantities from other foods. The simple baked version in this collection takes 12 to 15 minutes and requires almost no preparation.

A grilled ribeye delivers 55 grams of protein per serving and is one of the most genuinely satisfying high-protein dinners available. The key to a good steak at home is high heat, a properly preheated cast iron pan or grill, and not moving the steak for the first 3 minutes of cooking. The roasted vegetables alongside make it a complete meal without requiring a separate side.

Great for: a high-protein weekend dinner, someone who trains and wants a serious recovery meal.

This grilled steak recipe provides 55 grams of protein and uses a similar technique to the ribeye — high heat, minimal intervention, proper resting. The roasted vegetable selection changes the profile slightly, pairing the steak with lighter accompaniments that keep the total calorie count more moderate. Use a thermometer to hit the exact doneness you want.

Great for: a high-protein dinner that feels like a proper meal, anyone who wants to learn how to cook steak correctly.

Simple baked salmon is one of the fastest high-protein dinners you can make — 12 to 15 minutes in the oven after a brief marinade. A standard salmon fillet provides 30 to 35 grams of protein alongside omega-3 fatty acids that make it one of the most nutritionally complete dinners in this collection. The recipe covers a simple lemon and herb version and several bolder alternatives.

Great for: a fast, high-protein weeknight dinner, adding fish to a weekly routine, a nutritionally excellent meal that takes barely any effort.

Keto chicken parmesan delivers 55 grams of protein in a genuinely enjoyable format — crispy-coated chicken breast, marinara, melted mozzarella. The almond flour and parmesan crust is lower in carbohydrates than the traditional breadcrumb version, which makes this a useful option for anyone tracking macros as well as total protein.

Great for: high protein, low carb eating, a dinner that doesn't feel like health food, batch cooking because it reheats well.