15 High-Protein BBQ & Grilled Meals
When it’s grilling season, there’s no better way to hit your protein goals than by firing up the BBQ. These meals are bold, satisfying, and built to fuel everything from summer hikes to chill backyard hangouts.
Whether you’re bulking up, trimming down, or just love grilled food with a purpose, these 15 high-protein BBQ and grilled meals deliver big flavor and serious gains—no boring chicken breasts required.
1. Grilled Greek Chicken Skewers
Description:
These juicy skewers are marinated in olive oil, lemon juice, garlic, and oregano for max flavor. High in protein and grilled to perfection, they’re perfect for meal prep or summer parties. Serve with a side of tzatziki or grilled veggies for a complete macro-friendly meal.
Ingredients:
- 1½ lbs boneless chicken breast, cubed
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp oregano
- Salt & pepper
- Skewers (wooden or metal)
Instructions:
- Marinate chicken in oil, lemon, garlic, and seasonings for 30 minutes.
- Thread onto skewers and grill 5–6 minutes per side until cooked through.
- Serve with Greek yogurt or salad.
💪 Protein per serving: ~38g
2. Grilled Sirloin Steak with Chimichurri
Description:
Lean sirloin packs plenty of protein without the fat, and a drizzle of fresh chimichurri takes it to the next level. This high-protein BBQ favorite is rich, herbaceous, and ideal for a low-carb or muscle-building meal after a long, active day.
Ingredients:
- 1 lb sirloin steak
- Salt, pepper, garlic powder
- ½ cup chimichurri (parsley, olive oil, garlic, vinegar, chili flakes)
Instructions:
- Season steak and grill 4–5 minutes per side.
- Rest for 5 minutes, then slice.
- Spoon chimichurri on top before serving.
💪 Protein per serving: ~42g
3. BBQ Grilled Tofu Steaks
Description:
These thick tofu slices are a plant-based protein powerhouse. Marinated in smoky, sugar-free BBQ sauce and grilled until crisp on the outside, they’re perfect for vegetarians looking for high-protein meals that still satisfy that smoky, fire-roasted craving.
Ingredients:
- 1 block extra-firm tofu, sliced into slabs
- 2 tbsp olive oil
- ¼ cup sugar-free BBQ sauce
- Smoked paprika, salt, pepper
Instructions:
- Press tofu to remove excess water.
- Marinate in BBQ sauce and seasonings for 20 minutes.
- Grill 3–4 minutes per side until crisp.
💪 Protein per serving: ~21g
4. Lemon-Dill Grilled Salmon Fillets
Description:
This omega-3-rich dish is high in protein and healthy fats. Salmon fillets are grilled until tender and flaky, with a zesty lemon-dill marinade that brings a fresh, coastal vibe to your BBQ spread. It’s fast, fancy, and ideal for clean eating.
Ingredients:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried dill
- Salt & pepper
Instructions:
- Brush fillets with marinade.
- Grill skin-side down for 6–8 minutes.
- Flip, cook 2 more mins, then serve.
💪 Protein per serving: ~34g
5. Turkey Zucchini Burgers (Bun-Free)
Description:
These burgers are lean, juicy, and surprisingly flavorful thanks to shredded zucchini that keeps them moist on the grill. They’re packed with protein and perfect served lettuce-wrapped with avocado or mustard—no bun needed for this low-carb, muscle-building meal.
Ingredients:
- 1 lb ground turkey
- 1 small zucchini, grated and squeezed dry
- 1 egg
- 1 tsp garlic powder
- Salt & pepper
Instructions:
- Mix all ingredients, form into patties.
- Grill 5–6 minutes per side until fully cooked.
- Serve with lettuce and desired toppings.
💪 Protein per serving: ~30g
6. Spicy Grilled Shrimp & Veggie Skewers
Description:
Packed with lean protein and quick to cook, these shrimp skewers are a total BBQ win. Tossed in chili, garlic, and lime, and grilled alongside colorful veggies, they deliver bold flavor without the carbs. Perfect for quick dinners or meal prep with serious muscle-fueling potential.
Ingredients:
- 1 lb large shrimp (peeled & deveined)
- 1 tbsp olive oil
- 1 tsp chili powder
- 1 garlic clove, minced
- 1 tbsp lime juice
- Bell peppers, zucchini (cubed for skewering)
Instructions:
- Toss shrimp and veggies in oil and seasonings.
- Skewer and grill 2–3 minutes per side.
- Squeeze extra lime juice before serving.
💪 Protein per serving: ~28g
7. Grilled Chicken Sausage with Peppers & Onions
Description:
A high-protein twist on a BBQ classic. Chicken sausage is lower in fat and just as tasty, especially when paired with grilled bell peppers and onions. This meal is colorful, simple, and great for post-workout refueling or low-effort weekday grilling.
Ingredients:
- 4 chicken sausages
- 1 bell pepper, sliced
- ½ red onion, sliced
- 1 tbsp olive oil
- Salt, pepper
Instructions:
- Toss peppers and onions in oil and season.
- Grill sausage and veggies for 10–12 minutes.
- Serve together on a plate or in a foil pack.
💪 Protein per serving: ~24g
8. BBQ Glazed Chicken Drumsticks
Description:
Chicken drumsticks are budget-friendly and protein-packed, with the added bonus of smoky skin that crisps perfectly on the grill. Glaze them with a sugar-free BBQ sauce and you’ve got a crowd-pleasing meal that’s keto-friendly and ridiculously satisfying.
Ingredients:
- 6 chicken drumsticks
- ¼ cup sugar-free BBQ sauce
- Salt, pepper, smoked paprika
Instructions:
- Season drumsticks and grill over medium heat, turning often.
- Brush with BBQ sauce during last 5 minutes.
- Grill until internal temp hits 165°F.
💪 Protein per serving (2 drumsticks): ~28g
9. Grilled Tuna Steaks with Sesame Crust
Description:
High in protein and loaded with healthy fats, tuna steaks are a power-packed grilling option. The sesame crust adds crunch and flavor, while the inside stays tender and rare. Great with grilled bok choy or cauliflower rice for a fitness-focused dinner.
Ingredients:
- 2 tuna steaks
- 1 tbsp sesame oil
- 2 tbsp sesame seeds
- Salt, pepper
Instructions:
- Brush steaks with oil, press into sesame seeds.
- Sear on grill 1–2 mins per side for medium-rare.
- Serve immediately.
💪 Protein per serving: ~35g
10. Grilled Chicken & Avocado Lettuce Wraps
Description:
Light, crisp, and protein-loaded, these grilled chicken lettuce wraps are perfect for hot days or post-workout meals. With creamy avocado and a drizzle of lime, they’re low in carbs but high in satisfaction—plus, they assemble in seconds.
Ingredients:
- 1 grilled chicken breast, sliced
- ½ avocado, sliced
- Romaine or butter lettuce leaves
- Lime wedge
- Salt & pepper
Instructions:
- Layer chicken and avocado in lettuce leaves.
- Sprinkle with salt and squeeze lime over top.
- Serve chilled or warm.
💪 Protein per serving: ~30g
11. Teriyaki Grilled Chicken Thighs
Description:
These tender chicken thighs are marinated in a homemade low-sugar teriyaki sauce and grilled until caramelized and juicy. With dark meat’s naturally higher protein and fat content, this recipe hits the sweet spot between flavor and fuel—perfect with grilled broccoli or a sesame cabbage slaw.
Ingredients:
- 6 boneless chicken thighs
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 clove garlic, minced
- 1 tsp ginger
Instructions:
- Marinate chicken in all ingredients for 30–60 mins.
- Grill 5–6 minutes per side until cooked through.
- Garnish with sesame seeds (optional).
💪 Protein per serving: ~32g
12. Rosemary Garlic Grilled Lamb Chops
Description:
Lamb chops are rich in flavor and protein, making them an excellent grilling choice when you want something bold. Marinated in rosemary, garlic, and olive oil, these chops sear beautifully on high heat and deliver gourmet taste with a primal BBQ vibe.
Ingredients:
- 4 lamb chops
- 2 tbsp olive oil
- 1 tbsp chopped rosemary
- 2 garlic cloves, minced
- Salt & pepper
Instructions:
- Marinate lamb for at least 1 hour.
- Grill over high heat for 3–4 minutes per side.
- Let rest before serving.
💪 Protein per serving: ~30g
13. Grilled Turkey Kabobs with Veggies
Description:
Ground turkey kabobs are a lean and flavorful way to boost your BBQ protein. Mixed with herbs and spices, then grilled with colorful veggies, they’re juicy, low-fat, and super customizable. A great meal prep option too!
Ingredients:
- 1 lb ground turkey
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & pepper
- Zucchini, onion, bell pepper (cubed)
- Skewers
Instructions:
- Form seasoned turkey into meatballs.
- Thread alternating with veggies on skewers.
- Grill 10–12 minutes, turning occasionally.
💪 Protein per serving: ~34g
14. Grilled Tempeh with Soy-Lime Glaze
Description:
Tempeh is a plant-based protein superstar that grills up beautifully. This version is marinated in a soy-lime glaze, then seared until crispy on the outside and tender inside. It’s a meaty, satisfying meatless option that still packs the protein.
Ingredients:
- 1 block tempeh, sliced
- 2 tbsp soy sauce
- 1 tbsp lime juice
- 1 tsp olive oil
- Garlic and chili flakes (optional)
Instructions:
- Marinate tempeh for at least 30 mins.
- Grill 3–4 mins per side.
- Serve with extra glaze and herbs.
💪 Protein per serving: ~22g
15. Grilled Chicken Breast with Avocado Salsa
Description:
This simple, high-protein meal pairs grilled chicken with a fresh avocado salsa bursting with lime, tomato, and cilantro. It’s light, zesty, and great for meal prep or summer dinner with zero carb guilt and all the protein gains.
Ingredients:
- 2 chicken breasts
- 1 avocado, diced
- 1 tomato, chopped
- 1 tbsp lime juice
- 1 tbsp chopped cilantro
Instructions:
- Grill chicken breasts 6–7 mins per side.
- Mix avocado, tomato, lime, and cilantro for salsa.
- Spoon salsa over chicken before serving.
💪 Protein per serving: ~38g
