MomSkoop
After a long day, the last thing you want is to spend hours in the kitchen. Good news! You can whip up protein-packed dinners in less time than it takes to watch a sitcom episode. These 12 quick recipes deliver the nutrition you need without the wait, perfect for busy weeknights when hunger strikes and time is short.
1. Shrimp Stir-Fry
Shrimp cooks in just minutes, making it the perfect protein for busy evenings. Toss a pound of peeled shrimp into a hot wok with pre-cut stir-fry veggies and a splash of low-sodium soy sauce.
The secret to this 15-minute marvel is having everything ready before you start cooking. While your rice cooker handles the grain, you’ll focus on creating that perfect caramelization on both the shrimp and vegetables.
Each serving packs about 25 grams of protein, and the colorful veggie mix provides fiber to keep you full longer. Add a squirt of sriracha if you crave some heat!
2. Greek Yogurt Chicken Salad Wraps
Rotisserie chicken becomes a protein powerhouse when mixed with Greek yogurt instead of mayo. The yogurt adds an extra protein boost while keeping the creamy texture we all love in chicken salad.
Dice the chicken and mix with plain Greek yogurt, halved grapes, chopped celery, and a sprinkle of walnuts. Season with a touch of dill and black pepper for a flavor that pops.
Scoop this mixture into whole wheat wraps and roll them up for a portable dinner with approximately 30 grams of protein per serving. Make extra for tomorrow’s lunch—it tastes even better after the flavors mingle overnight.
3. Lentil Soup
Red lentils are the speed champions of the legume world, cooking in just 10 minutes. Start by sautéing diced onions and carrots in olive oil until soft, then add minced garlic and pre-cooked red lentils from the refrigerator section.
Pour in vegetable broth, a can of diced tomatoes, and a handful of spinach. Season with cumin, coriander, and a pinch of smoked paprika for depth. The spinach wilts instantly, adding color and nutrients without extra cooking time.
Each bowl delivers about 15 grams of plant-based protein and plenty of fiber. Serve with a slice of whole grain bread for dipping and extra staying power.
4. Salmon and Asparagus Sheet Pan Dinner
Sheet pan cooking means minimal cleanup and maximum flavor. Lay salmon fillets on one side of a parchment-lined baking sheet and trimmed asparagus on the other. Drizzle everything with olive oil, lemon juice, and a sprinkle of salt and pepper.
The magic happens when you broil this combo for just 8-10 minutes. The salmon cooks to flaky perfection while the asparagus gets tender with slightly crispy tips. A final squeeze of fresh lemon brightens the entire dish.
With about 35 grams of protein per serving, this dinner fuels muscle recovery after workouts. The omega-3 fatty acids in salmon fight inflammation while you enjoy a meal that looks fancy but took minutes to make.
5. Egg and Black Bean Burritos
Breakfast for dinner is always a winner, especially when it’s packed with protein. Scramble eggs with a can of rinsed black beans for a filling that delivers both animal and plant protein.
While the eggs cook, warm whole wheat tortillas in another pan or in the microwave. Add a sprinkle of cheese, the egg-bean mixture, some salsa, and avocado slices before rolling everything up.
These burritos come together in about 12 minutes and provide roughly 20 grams of protein each. The combination of eggs and beans creates a complete protein profile, making this simple meal nutritionally sophisticated despite its humble ingredients.
6. Tofu Vegetable Curry
Firm tofu is the unsung hero of quick, high-protein meals. Cut it into cubes and pat dry with paper towels before cooking for the best texture. Sauté the tofu in a hot pan with curry powder until golden on all sides.
Add pre-chopped vegetables like bell peppers, snap peas, and broccoli florets. Pour in a jar of curry simmer sauce and heat everything through. The vegetables stay crisp-tender while the tofu absorbs the fragrant sauce.
Ready in just 15 minutes, each serving provides about 18 grams of plant protein. Serve over quick-cooking brown rice or with a piece of naan bread for a satisfying meat-free dinner that doesn’t skimp on flavor or protein.
7. Tuna-Stuffed Avocados
No cooking required for this protein-packed option! Halve ripe avocados and remove the pits. Mix canned tuna with a squeeze of lemon juice, diced red onion, and a touch of olive oil and black pepper.
Scoop the tuna mixture into the avocado halves, creating a beautiful presentation with zero cooking time. The creamy avocado complements the lean protein of the tuna perfectly, while providing healthy fats that keep you satisfied.
Each stuffed avocado half contains approximately 15 grams of protein and takes just 5 minutes to prepare. For extra flavor and crunch, top with a sprinkle of everything bagel seasoning or a few capers before serving.
8. Mediterranean Chickpea Bowl
Canned chickpeas transform into a protein-rich meal in minutes. Drain and rinse them before warming in a pan with olive oil, minced garlic, and Mediterranean herbs like oregano and thyme.
While the chickpeas heat through, chop cucumber, tomatoes, and red onion for a fresh topping. Add a dollop of store-bought hummus, a sprinkle of crumbled feta cheese, and a handful of olives to complete the Mediterranean flavor profile.
This colorful bowl provides about 15 grams of protein and comes together in just 10 minutes. The combination of warm chickpeas and cool, crisp vegetables creates a satisfying texture contrast that makes this simple meal feel special.
9. Peanut Butter Noodles with Edamame
Frozen shelled edamame beans are a protein shortcut worth keeping on hand. Cook thin rice noodles according to package directions (usually 3-4 minutes), adding the frozen edamame during the last minute of cooking.
While the noodles cook, whisk together peanut butter, soy sauce, rice vinegar, and a touch of honey for a quick sauce. Drain the noodles and edamame, then toss with the peanut sauce and add julienned carrots and sliced green onions.
This Asian-inspired dish delivers about 20 grams of protein per serving and takes just 15 minutes from start to finish. The combination of complete plant protein from the edamame and the richness of the peanut sauce creates a satisfying meal that’s both comforting and nutritious.
10. Cottage Cheese and Turkey Lettuce Wraps
Cottage cheese packs an impressive protein punch with minimal prep. Mix it with deli-sliced turkey, diced bell peppers, and a sprinkle of everything bagel seasoning for a flavor explosion.
Large romaine or butter lettuce leaves serve as the perfect low-carb vessels for this protein-packed filling. The crisp lettuce provides a refreshing contrast to the creamy cottage cheese and savory turkey.
Ready in just 5 minutes, each wrap contains approximately 20 grams of protein. For meal prep convenience, store the filling separately from the lettuce and assemble just before eating to maintain the perfect texture.
11. Microwave Stuffed Sweet Potatoes
The microwave is your secret weapon for quick, protein-rich dinners. Pierce sweet potatoes with a fork and microwave for 5-7 minutes until tender. While they cook, mix black beans, corn, and pre-cooked quinoa with a squeeze of lime and a sprinkle of taco seasoning.
Split the cooked sweet potatoes and fluff the insides with a fork. Top with the bean and quinoa mixture, then add a dollop of Greek yogurt and a sprinkle of cheese.
Each stuffed potato provides about 15 grams of protein and a healthy dose of complex carbs. The contrast between the sweet potato and savory filling creates a satisfying meal that feels much more time-intensive than it actually is.
12. White Bean and Tuna Salad
Two pantry staples—canned tuna and white beans—combine for a Mediterranean-inspired protein powerhouse. Mix drained tuna and rinsed cannellini beans with cherry tomatoes, thinly sliced red onion, and fresh parsley.
The dressing couldn’t be simpler: olive oil, lemon juice, and a touch of Dijon mustard whisked together and poured over the salad. Let the flavors mingle for a few minutes while you set the table.
This no-cook meal delivers approximately 25 grams of protein per serving and takes just 10 minutes to prepare. For a heartier dinner, serve over mixed greens or with a slice of whole grain bread to soak up the flavorful dressing.