5 High-protein Healthy Recipes to Keep You Full All Day

By Brandon D / September 26, 2025

You want meals that actually satisfy, not snacks masquerading as dinner. These five high-protein, healthy recipes bring big flavor, simple steps, and that glorious “I’m full and happy” feeling. We’re talking juicy chicken, hearty beans, silky tofu, tender salmon, and a fab vegetarian bowl that doesn’t skimp on protein. Ready to eat like you mean it?

1. Spicy Honey-Lime Chicken Bowls With Charred Corn

These bowls are the weeknight hero: sweet-heat chicken, bright lime, crunchy corn, and a cozy quinoa base. They’re meal-prep friendly, reheat beautifully, and pack serious protein with a fresh, street-food vibe. Add your favorite toppings and call it dinner magic.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 tbsp olive oil, divided
• 2 tbsp honey
• 1 tbsp hot sauce (adjust to taste)
• 2 limes (zest and juice divided)
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 2 cups cooked quinoa (or brown rice)
• 1 1/2 cups corn kernels (fresh or frozen), patted dry
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• Plain Greek yogurt or light sour cream, for serving (optional)

Instructions:

1. Whisk honey, hot sauce, zest of 1 lime, juice of 2 limes, garlic, cumin, smoked paprika, 1 tbsp olive oil, salt, and pepper. Toss with chicken and marinate 15–30 minutes.
2. Heat a large skillet over medium-high. Add remaining 1 tbsp olive oil. Sear chicken in a single layer, 4–6 minutes total, until cooked through and lightly caramelized. Remove to a plate.
3. In the same skillet, add corn and cook undisturbed 2–3 minutes to char. Stir, then add bell pepper and red onion; cook 2–3 minutes until crisp-tender. Season with a pinch of salt.
4. Assemble bowls: quinoa, chicken, charred corn mix, avocado, cilantro, and a dollop of yogurt if using.

Serve with extra lime wedges and a sprinkle of chili flakes if you like more heat. Swap quinoa for cauliflower rice for lower carbs, or use chicken thighs for extra juiciness—trust me, it’s fantastic either way.

2. Smoky Lentil And Turkey Chili That Eats Like A Hug

This chili is thick, smoky, and deeply satisfying without feeling heavy. Lean ground turkey and protein-rich lentils tag-team to keep you full for hours. It freezes like a dream and tastes even better the next day—seriously.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey (93% or leaner)
• 1 large yellow onion, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 1 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1 tbsp tomato paste
• 1 (15-oz) can fire-roasted diced tomatoes
• 1 (8-oz) can tomato sauce
• 4 cups low-sodium chicken or vegetable broth
• 1 cup dry brown or green lentils, rinsed
• 1 (15-oz) can black beans, drained and rinsed
• 1 chipotle pepper in adobo, minced (optional, for heat and smoke)
• Juice of 1/2 lime

Instructions:

1. Heat oil in a Dutch oven over medium. Brown turkey, breaking it up, 5–6 minutes. Add onion, bell pepper, and garlic; cook 3–4 minutes until softened.
2. Stir in chili powder, cumin, smoked paprika, oregano, salt, pepper, and tomato paste; cook 1 minute until fragrant.
3. Add tomatoes, tomato sauce, broth, lentils, black beans, and chipotle. Bring to a boil, then simmer uncovered 25–35 minutes until lentils are tender and chili is thick.
4. Finish with lime juice and adjust seasoning.

Top with diced avocado, Greek yogurt, scallions, or crushed tortilla chips. Want it vegetarian? Skip the turkey and add an extra cup of lentils or a can of pinto beans. Leftovers make epic loaded baked potatoes.

3. Crispy Sesame Tofu With Ginger-Garlic Greens

Crunchy on the outside, custardy inside—that’s the tofu dream. This speedy stir-fry brings big umami with a light, glossy sauce and a pile of garlicky greens. It’s weeknight-fast, budget-friendly, and totally worthy of your favorite bowl.

Ingredients:

• 14 oz extra-firm tofu, drained and pressed
• 2 tbsp cornstarch
• 1/2 tsp kosher salt
• 2 tbsp neutral oil (avocado or canola), divided
• 1 tbsp sesame oil, divided
• 3 cups mixed greens (baby bok choy, kale, or spinach), chopped
• 3 cloves garlic, thinly sliced
• 1-inch piece fresh ginger, grated (about 1 tbsp)
• 2 scallions, sliced
• 1 tbsp sesame seeds
• 2 cups cooked brown rice or farro

Sauce:

• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp sriracha or chili-garlic sauce (optional)
• 2 tbsp water

Instructions:

1. Cut tofu into 1-inch cubes. Toss with cornstarch and salt until coated.
2. Heat 1 tbsp neutral oil and 1/2 tbsp sesame oil in a large nonstick skillet over medium-high. Brown tofu on all sides, 6–8 minutes. Remove to a plate.
3. Add remaining oils. Sauté garlic and ginger 30 seconds. Add greens; stir-fry 2–3 minutes until just wilted.
4. Whisk sauce ingredients. Return tofu to pan, pour in sauce, and toss 1–2 minutes until glossy and lightly thickened.
5. Serve over brown rice or farro. Sprinkle with scallions and sesame seeds.

Air-fryer option: Toss coated tofu with 1 tsp oil and air-fry at 400°F (205°C) for 12–15 minutes, shaking halfway. Add a fried egg on top for extra protein, or swap greens for shredded cabbage if that’s what you’ve got.

4. Lemon-Dill Salmon With Creamy White Bean Mash

Forget fussy salmon—this sheet-pan situation is bright, buttery, and done in under 20 minutes. The creamy white bean mash brings extra protein and that mashed-potato comfort without the heaviness. A restaurant vibe with zero drama.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin-on
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Zest of 1 lemon, plus lemon wedges for serving
• 1 tbsp fresh dill, chopped (or 1 tsp dried)
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 8 oz cherry tomatoes (optional, for roasting alongside)

White Bean Mash:

• 2 (15-oz) cans cannellini beans, drained and rinsed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken or vegetable broth (plus more as needed)
• 2 tbsp plain Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• 1/2 tsp salt, to taste
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment. Mix olive oil, Dijon, lemon zest, dill, salt, and pepper. Brush over salmon. Add tomatoes to the pan, drizzle with a little oil and salt.
2. Roast salmon 8–12 minutes, depending on thickness, until it flakes easily and registers 125–130°F (52–54°C) for medium.
3. Meanwhile, warm 2 tbsp olive oil in a saucepan over medium. Sauté garlic 30 seconds. Add beans and broth; simmer 3–4 minutes. Mash with a potato masher until mostly smooth. Stir in yogurt, lemon juice, dill, salt, and pepper. Adjust consistency with more broth if desired.
4. Serve salmon over a bed of white bean mash with roasted tomatoes and lemon wedges.

Finish with a drizzle of good olive oil and extra dill. Swap salmon for trout or cod, and try adding a handful of spinach to the mash for color and extra veg. If you love crispy skin, pan-sear the salmon skin-side down for 3–4 minutes before finishing in the oven.

5. Greek Yogurt Chicken Salad Lettuce Wraps (Crunchy, Creamy, Perfect)

All the chicken salad vibes, none of the heavy mayo. Greek yogurt keeps it creamy while boosting protein, and crisp veggies bring the crunch. Wrap it in lettuce or pile it on whole-grain toast for a lunch that truly satisfies.

Ingredients:

• 3 cups cooked chicken breast, shredded or diced
• 3/4 cup plain 2% Greek yogurt
• 2 tbsp light mayonnaise (optional, for richness)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp honey
• 1 stalk celery, finely chopped
• 1/3 cup diced red apple or grapes
• 1/4 cup chopped toasted almonds or walnuts
• 2 tbsp chopped fresh dill or parsley
• 1/4 tsp garlic powder
• 1/2 tsp kosher salt, to taste
• 1/4 tsp black pepper
• Butter lettuce or romaine leaves, for serving

Instructions:

1. In a large bowl, whisk Greek yogurt, mayonnaise (if using), Dijon, lemon juice, honey, garlic powder, salt, and pepper.
2. Fold in chicken, celery, apple or grapes, nuts, and herbs until evenly coated.
3. Spoon into lettuce leaves and serve immediately, or chill 30 minutes to let flavors meld.

Add chopped pickles for tang, or swap nuts for pumpkin seeds if you need it nut-free. Meal-prep tip: store the salad and lettuce separately for up to 4 days and assemble when you’re ready. A sprinkle of feta takes it into Greek-island-snack territory—trust me.

Protein-Boosting Tips You’ll Actually Use

• Batch your bases: Cook a pot of quinoa or farro on Sunday. It turns any of these into a fast bowl.
• Lean on legumes: Beans and lentils add protein, fiber, and creaminess (hello, white bean mash).
• Flavor matters: Big hits of citrus, spices, and fresh herbs make “healthy” taste exciting.

There you go—five high-protein healthy recipes to keep you full without sacrificing flavor. Pick one for tonight, bookmark the rest, and get ready for that happily-stuffed-but-energized feeling. Which one are you making first?