15 Protein-Packed Dinners Under 30 Minutes

Eating healthy doesn’t mean spending hours in the kitchen! These 15 protein-packed dinners come together in under 30 minutes, making them perfect for busy nights.

Packed with lean protein and wholesome ingredients, these meals will keep you full and energized without the hassle. Whether you’re craving something hearty, fresh, or flavorful, there’s a quick recipe here for you.

Let’s whip up some delicious, protein-rich dinners—fast!

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1. Garlic Butter Steak Bites with Broccoli

🚀 Prep Time: 20 minutes | 🥩 Protein: 50g | 🥦 Carbs: 8g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb sirloin steak, cut into bite-sized pieces
• 1 tablespoon butter
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon paprika
• 2 cups broccoli florets

Instructions:

1. Heat butter and olive oil in a skillet over medium-high heat.
2. Add steak bites, season with salt, black pepper, and paprika, and cook for 3–4 minutes per side until browned.
3. Remove steak bites and sauté garlic in the same pan for 30 seconds.
4. Add broccoli florets, stir-fry for 3–4 minutes, then return steak to the pan.
5. Toss everything together and serve hot.

🔹 Why It’s Protein-Packed: Steak is rich in high-quality protein, and broccoli adds fiber and micronutrients.

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2. Honey Garlic Salmon with Asparagus

🚀 Prep Time: 25 minutes | 🐟 Protein: 47g | 🥦 Carbs: 9g per serving | 🍽 Servings: 4

Ingredients:

• 2 salmon fillets
• 1 tablespoon butter
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon honey
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon lemon juice
• 1 bunch asparagus

Instructions:

1. Heat butter and olive oil in a skillet over medium heat.
2. Season salmon with salt, black pepper, and lemon juice, then sear for 3–4 minutes per side.
3. Remove salmon and sauté garlic in the same pan for 30 seconds.
4. Stir in honey, then return salmon and baste it in the glaze.
5. In a separate pan, stir-fry asparagus for 4 minutes, then serve together.

🔹 Why It’s Protein-Packed: Salmon is loaded with protein and healthy fats, while asparagus adds vitamins and fiber.

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3. Spicy Chicken & Quinoa Stir-Fry

🚀 Prep Time: 25 minutes | 🍗 Protein: 45g | 🍚 Carbs: 10g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 cup cooked quinoa
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes
• 1 teaspoon soy sauce (or coconut aminos)
• 1 cup bell peppers, sliced

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Add chicken, season with salt, black pepper, and red pepper flakes, and cook for 6–7 minutes until browned.
3. Stir in cooked quinoa and soy sauce, cooking for another 2 minutes.
4. Add bell peppers, stir-fry for 3 more minutes, and serve.

🔹 Why It’s Protein-Packed: Chicken and quinoa create a double protein boost while keeping carbs moderate.

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4. Beef & Egg Scramble with Spinach

🚀 Prep Time: 20 minutes | 🥩 Protein: 50g | 🥬 Carbs: 7g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground beef
• 4 large eggs
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 2 cups fresh spinach

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add ground beef, season with salt, black pepper, and garlic powder, and cook for 7 minutes until browned.
3. Stir in spinach, cooking for another 2 minutes until wilted.
4. Push beef to one side, scramble eggs in the pan, then mix everything together.

🔹 Why It’s Protein-Packed: Combining beef and eggs makes this one of the highest-protein, easiest meals.

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5. Shrimp & Avocado Salad with Lime Dressing

🚀 Prep Time: 15 minutes (No Cooking Required) | 🍤 Protein: 42g | 🥑 Carbs: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb cooked shrimp
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 2 cups mixed greens
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon olive oil
• 1 teaspoon lime juice

Instructions:

1. In a large bowl, combine shrimp, avocado, cherry tomatoes, and mixed greens.
2. Drizzle with olive oil and lime juice, then season with salt and black pepper.
3. Toss everything together and serve immediately.

🔹 Why It’s Protein-Packed: Shrimp is one of the leanest sources of protein, and avocado adds healthy fats for satiety.

6. Turkey & Zucchini Meatballs with Garlic Yogurt Sauce

🚀 Prep Time: 25 minutes | 🦃 Protein: 46g | 🥒 Carbs: 8g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground turkey
• 1 medium zucchini, grated
• 1 egg
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon cumin
• ½ cup Greek yogurt
• 1 clove garlic, minced
• 1 teaspoon lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix ground turkey, grated zucchini, egg, salt, black pepper, garlic powder, and cumin in a bowl.
3. Form into small meatballs and bake for 18 minutes.
4. In a separate bowl, mix Greek yogurt, minced garlic, and lemon juice for the sauce.
5. Serve meatballs with the garlic yogurt sauce.

🔹 Why It’s Protein-Packed: Turkey is a lean protein, and Greek yogurt adds extra protein with minimal carbs.

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7. Pan-Seared Chicken with Avocado Salsa

🚀 Prep Time: 20 minutes | 🍗 Protein: 50g | 🥑 Carbs: 7g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 avocado, diced
• 1 small tomato, diced
• 1 teaspoon lime juice
• ½ teaspoon red pepper flakes (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken breasts with salt, black pepper, and garlic powder, then sear for 6 minutes per side.
3. In a bowl, mix avocado, diced tomato, lime juice, and red pepper flakes for the salsa.
4. Serve chicken with avocado salsa on top.

🔹 Why It’s Protein-Packed: Chicken breast is one of the leanest sources of protein, and avocado adds healthy fats for satiety.

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8. Spicy Tofu & Broccoli Stir-Fry

🚀 Prep Time: 20 minutes | 🌱 Protein: 42g | 🥦 Carbs: 9g per serving | 🍽 Servings: 4

Ingredients:

• 1 block firm tofu, cubed
• 1 tablespoon olive oil
• 1 teaspoon soy sauce (or coconut aminos)
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes
• 2 cups broccoli florets

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add cubed tofu, season with soy sauce, garlic powder, black pepper, and red pepper flakes, and cook for 5 minutes until crispy.
3. Stir in broccoli florets and sauté for another 5 minutes.
4. Serve immediately.

🔹 Why It’s Protein-Packed: Tofu is a complete plant-based protein, and broccoli adds fiber and essential vitamins.

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9. Beef & Egg Lettuce Wraps

🚀 Prep Time: 15 minutes | 🥩 Protein: 48g | 🥬 Carbs: 6g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground beef
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 4 large lettuce leaves
• 2 hard-boiled eggs, chopped

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add ground beef, season with salt, black pepper, and garlic powder, and cook for 6–7 minutes until browned.
3. Spoon beef mixture into lettuce leaves, then top with chopped hard-boiled eggs.
4. Serve immediately.

🔹 Why It’s Protein-Packed: Combining beef and eggs makes this one of the most protein-rich and easy-to-make meals.

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10. Chili Lime Shrimp Tacos (Lettuce Wraps)

🚀 Prep Time: 20 minutes | 🍤 Protein: 44g | 🥬 Carbs: 7g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon chili powder
• 1 teaspoon lime juice
• 4 large lettuce leaves

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add shrimp, season with salt, black pepper, chili powder, and lime juice, and cook for 2–3 minutes per side until pink.
3. Place cooked shrimp into lettuce wraps and serve immediately.

🔹 Why It’s Protein-Packed: Shrimp is high in protein and low in calories, making it a perfect lean protein choice.

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11. Lemon Garlic Chicken & Quinoa Bowl

🚀 Prep Time: 25 minutes | 🍗 Protein: 48g | 🍚 Carbs: 9g per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, sliced
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• 1 teaspoon lemon juice
• 1 cup cooked quinoa

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Season chicken slices with salt, black pepper, garlic powder, and paprika, then cook for 6 minutes per side.
3. In a bowl, place cooked quinoa, top with sliced chicken, and drizzle with lemon juice before serving.

🔹 Why It’s Protein-Packed: Chicken breast and quinoa provide a powerful combination of lean protein and complex carbs.

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12. Greek Yogurt Chicken Salad Wraps

🚀 Prep Time: 15 minutes | 🥗 Protein: 42g | 🥬 Carbs: 6g per serving | 🍽 Servings: 4

Ingredients:

• 2 cups cooked shredded chicken (rotisserie or pre-cooked)
• ½ cup Greek yogurt
• 1 teaspoon lemon juice
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ cup diced celery
• 4 large romaine lettuce leaves

Instructions:

1. In a bowl, mix shredded chicken, Greek yogurt, lemon juice, salt, black pepper, garlic powder, and diced celery.
2. Spoon the mixture into romaine lettuce leaves and wrap.

🔹 Why It’s Protein-Packed: Greek yogurt and chicken create a high-protein meal with minimal carbs.

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13. Seared Tuna Steak with Avocado Salad

🚀 Prep Time: 20 minutes | 🐟 Protein: 50g | 🥑 Carbs: 5g per serving | 🍽 Servings: 4

Ingredients:

• 2 tuna steaks
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 avocado, diced
• 1 cup mixed greens
• 1 teaspoon lemon juice

Instructions:

1. Heat olive oil in a pan over medium-high heat.
2. Season tuna steaks with salt, black pepper, and garlic powder, then sear for 2 minutes per side for a rare center.
3. In a bowl, mix avocado, mixed greens, and lemon juice.
4. Serve the tuna with avocado salad.

🔹 Why It’s Protein-Packed: Tuna is a protein powerhouse, and avocado adds healthy fats for long-lasting energy.

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14. Cajun Turkey & Bell Pepper Stir-Fry

🚀 Prep Time: 20 minutes | 🦃 Protein: 46g | 🫑 Carbs: 7g per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground turkey
• 1 teaspoon olive oil
• 1 teaspoon Cajun seasoning
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup sliced bell peppers
• ½ teaspoon garlic powder

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Add ground turkey, season with Cajun seasoning, salt, and black pepper, and cook for 6–7 minutes until browned.
3. Stir in sliced bell peppers and garlic powder, cooking for another 4 minutes.

🔹 Why It’s Protein-Packed: Lean ground turkey provides high-quality protein, while bell peppers add nutrients without excess carbs.

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15. Egg & Cottage Cheese Scramble with Spinach

🚀 Prep Time: 15 minutes | 🍳 Protein: 40g | 🥬 Carbs: 5g per serving | 🍽 Servings: 4

Ingredients:

• 4 large eggs
• ½ cup cottage cheese
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups fresh spinach

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Whisk eggs, cottage cheese, salt, and black pepper together.
3. Pour into the pan, scrambling for 3–4 minutes.
4. Stir in spinach, cooking for another 2 minutes.

🔹 Why It’s Protein-Packed: Eggs and cottage cheese create a super high-protein, low-carb meal.