15 Dairy Free High Protein Meals

Eating high-protein meals doesn’t have to mean loading up on dairy! Whether you’re lactose intolerant, vegan, or just looking to switch up your routine, there are plenty of delicious dairy free high protein meals that keep you full and energized.

Protein is essential for muscle repair, energy, and overall wellness, and with the right ingredients, you can enjoy satisfying dishes without any milk, cheese, or cream.

From hearty chicken bowls to flavorful lentil curries, these recipes combine wholesome ingredients with bold flavors.

If you’ve been searching for simple, nourishing dishes that pack in protein while staying dairy free, this roundup is perfect for you. Let’s dive into 15 dairy free high protein recipes you’ll want on repeat!

1. Lemon Garlic Chicken with Quinoa

Description: A light, zesty chicken dish paired with fluffy quinoa for a fresh, protein-rich dinner.

Ingredients:

• 2 chicken breasts
• 1 cup quinoa, rinsed
• 2 cups chicken broth (dairy free)
• 2 tbsp olive oil
• 3 garlic cloves, minced
• Juice of 1 lemon
• Salt & pepper to taste

Instructions:

1. Cook quinoa in chicken broth until fluffy.
2. Season chicken with salt, pepper, and lemon juice.
3. Heat olive oil in a pan, sauté garlic, then cook chicken until golden.
4. Serve chicken over quinoa and drizzle with extra lemon juice.

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2. Spicy Chickpea & Lentil Curry

Description: A plant-based, protein-packed curry that’s hearty and warming.

Ingredients:

• 1 cup red lentils
• 1 can chickpeas, drained
• 1 can coconut milk
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp cumin
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Heat olive oil, sauté onion and garlic until fragrant.
2. Add curry powder, cumin, lentils, and chickpeas. Stir well.
3. Pour in coconut milk and 1 cup water. Simmer 20–25 minutes until thick.
4. Serve with rice or naan (dairy free).

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3. Teriyaki Salmon Bowls

Description: A savory, protein-rich salmon dish served over rice with veggies.

Ingredients:

• 2 salmon fillets
• 2 cups cooked rice
• 1 cup steamed broccoli
• 1 carrot, shredded
• 3 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp ginger, grated

Instructions:

1. Mix soy sauce, maple syrup, and ginger for teriyaki sauce.
2. Pan-sear salmon until cooked through, brushing with sauce.
3. Assemble bowls with rice, broccoli, carrots, and salmon.
4. Drizzle extra sauce before serving.

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4. Turkey & Sweet Potato Skillet

Description: A one-pan dairy free high protein meal full of flavor and nutrients.

Ingredients:

• 1 lb ground turkey
• 2 sweet potatoes, diced
• 1 onion, diced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. Heat olive oil, sauté onion until soft.
2. Add ground turkey, season with spices, cook until browned.
3. Stir in sweet potatoes, cover and cook until tender.
4. Serve warm as a complete meal.

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5. Black Bean & Quinoa Tacos

Description: A plant-based, protein-rich taco filling loaded with flavor.

Ingredients:

• 1 cup quinoa, cooked
• 1 can black beans, rinsed
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• Corn tortillas
• Toppings: salsa, avocado, cilantro

Instructions:

1. Heat olive oil, sauté black beans with chili and cumin.
2. Mix beans with cooked quinoa.
3. Fill tortillas with mixture and add toppings.

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6. Garlic Shrimp & Brown Rice

Description: Quick and flavorful shrimp dish with wholesome grains.

Ingredients:

• 1 lb shrimp, peeled
• 2 cups cooked brown rice
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tbsp soy sauce
• Juice of ½ lemon

Instructions:

1. Heat olive oil, sauté garlic until golden.
2. Add shrimp, soy sauce, and lemon juice. Cook until pink.
3. Serve shrimp over brown rice.

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7. Lentil & Veggie Stir-Fry

Description: A high-protein, plant-based stir-fry packed with nutrients.

Ingredients:

• 1 cup cooked green lentils
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, grated

Instructions:

1. Heat sesame oil, add ginger and veggies. Stir-fry until tender.
2. Add cooked lentils and soy sauce. Toss well.
3. Serve with rice or noodles.

8. Baked Lemon Herb Cod

Description: Light, flaky fish seasoned with herbs and lemon for a clean, high-protein dinner.

Ingredients:

• 2 cod fillets
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano
• Juice of 1 lemon
• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place cod on a baking sheet, drizzle with olive oil, lemon juice, and seasonings.
3. Bake 15–18 minutes until fish flakes easily.
4. Serve with roasted vegetables or rice.

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9. Spicy Tofu Stir-Fry

Description: A plant-based, dairy free protein meal bursting with flavor.

Ingredients:

• 1 block extra-firm tofu, cubed
• 2 tbsp soy sauce
• 1 tbsp sriracha
• 1 tbsp sesame oil
• 1 bell pepper, sliced
• 1 cup snap peas

Instructions:

1. Pan-fry tofu cubes until golden.
2. Add sesame oil, soy sauce, sriracha, and veggies.
3. Stir-fry 5–7 minutes until veggies are crisp-tender.
4. Serve with rice or noodles.

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10. Chicken & Veggie Sheet Pan Meal

Description: An easy one-pan meal that’s protein-packed and weeknight-friendly.

Ingredients:

• 2 chicken breasts, cubed
• 1 zucchini, sliced
• 1 bell pepper, diced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tsp Italian seasoning

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken and veggies with olive oil and seasoning.
3. Spread on sheet pan and bake 20–25 minutes until chicken is cooked.
4. Serve hot.

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11. Lentil & Spinach Soup

Description: A hearty, dairy free soup full of protein and fiber.

Ingredients:

• 1 cup green lentils
• 4 cups vegetable broth
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cups spinach
• 1 tbsp olive oil

Instructions:

1. Heat olive oil, sauté onion and garlic.
2. Add lentils and broth. Simmer 25–30 minutes until tender.
3. Stir in spinach before serving.

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12. Turkey Meatballs with Zoodles

Description: A low-carb, dairy free twist on spaghetti and meatballs.

Ingredients:

• 1 lb ground turkey
• 1 egg
• ½ cup breadcrumbs (dairy free)
• 2 zucchinis, spiralized into noodles
• 1 cup marinara sauce (dairy free)

Instructions:

1. Mix turkey, egg, breadcrumbs, and seasonings. Shape into meatballs.
2. Bake at 375°F (190°C) for 20 minutes.
3. Heat zoodles in a skillet, add marinara sauce, and top with meatballs.

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13. Grilled Tempeh Bowls

Description: Nutty, protein-rich tempeh with fresh veggies for a nourishing bowl.

Ingredients:

• 1 block tempeh, sliced
• 3 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp garlic powder
• 1 cup cooked quinoa
• 1 cup steamed veggies

Instructions:

1. Marinate tempeh in soy sauce, maple syrup, and garlic for 15 minutes.
2. Grill or pan-fry until golden.
3. Serve over quinoa with veggies.

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14. Beef & Broccoli Stir-Fry

Description: A classic takeout-inspired meal that’s dairy free and protein-packed.

Ingredients:

• 1 lb flank steak, thinly sliced
• 2 cups broccoli florets
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 garlic clove, minced
• 1 tsp ginger, grated

Instructions:

1. Heat sesame oil, cook steak until browned.
2. Add garlic, ginger, and broccoli. Stir-fry 5 minutes.
3. Pour in soy sauce, toss until coated. Serve with rice.

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15. Chickpea & Avocado Salad

Description: A fresh, protein-rich salad perfect for lunch or light dinner.

Ingredients:

• 1 can chickpeas, rinsed
• 1 avocado, diced
• 1 cucumber, chopped
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt & pepper to taste

Instructions:

1. In a bowl, combine chickpeas, avocado, and cucumber.
2. Drizzle with olive oil and lemon juice.
3. Toss well and season to taste.