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Use these high protein dinner ideas to bring routine back to your hectic weeknights! These meals are protein-packed, family-friendly, and ready in about 30 minutes for stress-free weeknight cooking. Vegetarian, vegan, gluten-free, and Mediterranean diet options included.
It’s a few days until my two kids go back to school. As a busy working parent, I find myself both nervous and excited: looking forward to a new rhythm, but nervous about being the one who has to stay organized and create a healthy weeknight routine! I’ve been unprepared when it comes to dinnertime more times than I want to admit (confession: I’m not a natural meal planner as one might expect!).
As someone who’s spent over a decade creating recipes for busy home cooks, I’ve put together a list of my top high protein dinner ideas for weeknights during the busy school year. It’s hard to find recipes that meet these all of these criteria, but I’ve uncovered my top dinner ideas that are healthy, family friendly, high protein, and made in 30 minutes!
Why these dinners are perfect for weeknights
When I’m thinking about our family’s weekly dinners, I try to reach for recipes with around 20 grams of protein per serving. (This is pretty easy if you’re making chicken or seafood recipes, but it’s harder with vegetarian meals.)
I’ve also found that meals with good protein sources tend to be more satisfying for adults too. After a long day of work and school pickup logistics, Alex and I need dinners that will actually fuel us through evening activities rather than leaving us reaching for pantry snacks an hour later.
The key is choosing recipes that deliver on protein without requiring hours in the kitchen. Every recipe in this list can be made in 30 minutes or less! Some of the ideas require more effort than others, but I’ve included a few of our “weeknight hacks” for super simple concepts.
Because Alex and I are experts in Mediterranean diet recipes, all of these recipes are also Mediterranean diet friendly.
10 High Protein Dinner Ideas for Busy Families
1. Chicken Meatballs (or Vegan Meatballs)
28g protein per serving (17 g protein for vegan)
These juicy chicken meatballs are a go-to for our family: everyone loves them! Often I make them in a simple marinara sauce right in the oven.
Tip: To make them even easier and faster, you can bake them on a baking sheet at 400°F for 15 to 17 minutes (until the internal temperature reaches 165°F).
For families following plant-based diets, I’ve created a vegan version that uses the same cooking method but uses protein-rich tempeh. It also takes about 30 minutes, which can be tricky with vegan recipes (you’re welcome!).
2. Easy Baked Salmon
37g protein per serving
This recipe is incredibly simple to bake and packed with smoky flavor! It requires just 20 minutes in the oven and pairs beautifully with quick sides like boiled broccoli or this easy couscous. The high omega-3 content is an added bonus!
3. Black Beans and Rice Bowl
20g protein per serving
This rice bowl has saved us countless times when everyone wants something different for dinner. I set out all the components—seasoned black beans, rice, cheese, salsa—and let everyone build their own bowl. It’s like having a mini Chipotle at home, but with ingredients I actually trust.
Tip: Add more protein and turn it into a shrimp bowl, or add strips of our easy air fryer chicken breast.
4. Shrimp and Orzo
37g protein per serving
One-pot meals are my secret weapon during the school year, and this shrimp and orzo dish checks every box. The combination of tender pasta, juicy shrimp, and salty feta creates something that feels cohesive and fun, but comes together in about 30 minutes.
5. Last-Minute Egg Tacos
15g protein per serving
If you have not thought ahead for dinner at all, here’s your solution! This might be my favorite kitchen trick of all time. These egg tacos taste like they’re filled with seasoned taco meat, but they’re actually just spiced scrambled eggs!
I created this recipe as a dare from my sister to make dinner in just 5 minutes, and it’s become one of our most-used weeknight solutions. The secret is a hefty amount of chili powder, garlic powder, and cumin.
Featured 5-Star Review ⭐⭐⭐⭐⭐ “These egg tacos are a game-changer for busy weeknights! I made them tonight after work and school pickup and they came together so fast. High in protein and so satisfying. My kids loved them!” — Tanvee
6. Soba Noodle Bowl
20g protein per serving
These Japanese buckwheat noodles cook faster than regular pasta and have a flavor that even picky eaters seem to enjoy. This recipe adds stir fried veggies and a little scrambled egg for more protein than the normal vegetarian dinner.
To substitute the egg, you can use crumbled tofu (tossed with a little soy sauce and sesame oil) or marinated tofu for vegan.
7. Sheet Pan Shrimp Fajitas
30g protein per serving
These fajitas happen entirely on one sheet pan, which means minimal dishes and maximum flavor. Typically anything with fajitas goes over well in my family, and I love adding a healthy lean protein like shrimp that’s so quick to cook!
8. Tofu and Broccoli Stir Fry
17g protein per serving
My children actually love tofu (and broccoli), so even if you don’t it’s possible to fall in love with this recipe. I know cooking tofu can be intimidating, but this stir fry makes perfectly crispy cubes bathed in a delicious sauce, with a healthy green veggie right there too.
Serve with white rice for a complete meal that’s ready in 30 minutes.
9. Mediterranean Rice Bowls or Greek Chicken Bowls
20g protein per serving (or 44 grams with chicken)
These Mediterranean-inspired bowls have become my answer to “what’s for dinner?” when I want something healthy but satisfying. The combination of rice, chickpeas, cucumber, and protein-packed tzatziki sauce is fresh and flavorful.
If you do the chicken version, I recommend making air fryer chicken to keep it simple!
It’s also easiest if you make the pickled red onions in advance; you can substitute thinly sliced red onion in a pinch (or use store-bought).
10. Mediterranean Tuna Salad
35g protein per serving
Don’t overlook the power of a really good tuna salad for busy weeknights! This spin with no mayo, feta and fresh herbs feels much more sophisticated than the mayo-heavy versions. I like to serve it over greens with some crusty bread for a no-think “dinner.”
You can also try classic tuna salad (with Greek yogurt variations), avocado tuna salad, or dill pickle chicken salad.
Smart meal prep strategies
I’ve learned that a little Sunday prep or even just planning (I know it’s hard!) makes these high protein dinners even more doable during the week. I often cook grains like rice and quinoa head or in batches. Having these components ready transforms a 30-minute recipe into a 15-minute assembly job.
For the meatballs or air fryer chicken, I sometimes double a batch and freeze half. There’s something so reassuring about knowing you have a nutritious homemade meal waiting in the freezer.
Storage and planning tips
Most of these high protein dinners keep well as leftovers for 3-4 days in the refrigerator. The rice bowls and noodle dishes are particularly good for lunch the next day.
I like to plan two or three of these recipes per week, knowing I can rely on leftovers and simple backup meals like scrambled eggs or grilled cheese for the remaining nights. This takes the pressure off trying to create something special every single evening.
