We all know that more than half of our bodies are made up of water. But did you know protein makes up about 17% of our bodies? Unlike some nutrients such as fats and carbohydrates, all of the protein in our bodies has a function and is not stored.
Remember this fun fact when planning a healthy, protein-packed dinner to satisfy those hunger pangs. Protein is essential to life, and each gram of protein contains proteins that fuel our bodies daily.
How do you incorporate more protein into your diet? These healthy, protein-packed dinner recipes are easy and quick to make. The best part? They are made from ingredients that are readily available in your kitchen! Read on to get some healthy recipes you can make at home for dinner.
Healthy, Protein-packed Dinner Recipes
Quick Black Bean Chilli
This quick black bean chilli recipe is perfect for a healthy, protein-packed dinner. Beans are loaded with fiber, which improves your digestive health and keeps you full for longer.
Ingredients:
- 2 cans black beans (washed and drained)
- 1 can diced tomatoes
- 1 onion (diced)
- 2 garlic cloves (minced)
- 1 red bell pepper (diced)
- 1 green bell pepper (diced)
- 1 tbsp olive oil
- 2 tsp chilli powder
- 1 tsp cumin
- Salt and pepper to taste
- 1 cup broth
Instructions:
- Sauté onion and garlic in olive oil
- Add peppers and spices and cook for a minute
- Stir in beans, broth, and tomatoes
- Simmer for 20 minutes. Serve hot with avocado or cilantro toppings!
Corned Beef
Corned beef is a delicious source of protein and is among the healthy dinner ideas that you can easily make. Rich in iron and vitamin B12, it is vital for an energy boost and red blood cell formation.
Ingredients:
- 2 lbs corned beef brisket
- 4 cups water
- 3 carrots (chopped)
- 3 tomatoes (quartered)
- 1 onion (quartered)
- Salt and pepper to taste
Instructions:
- Place corned beef in a pot with water and salt
- Could you bring it to a boil and let it simmer?
- Cook for 2-3 hours until tender
- Add carrots, potatoes, and onion
- Cook for 30-45 minutes until veggies soften
- Slice and serve warm.
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Vegetarian Carbonara
Vegetarian Carbonara is an excellent idea for a healthy, protein-packed dinner. This recipe uses whole-grain pasta and eggs and provides protein, calcium, and essential nutrients. It is a great way to enjoy classic Italian flavours without compromising taste.
Ingredients:
- 8 oz whole-grain spaghetti
- 2 large eggs
- ½ cup grated Parmesan cheese
- 1 cup peas (fresh or frozen)
- 2 cloves garlic (minced)
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Cook spaghetti and reserve 1 cup of pasta water
- In a bowl, whisk eggs and Parmesan together
- In a skillet, heat olive oil, then saute garlic for 1 minute
- Add peas and cook until heated through
- Toss spaghetti with peas and remove from heat
- Quickly stir in the egg mixture, and add reserved pasta water to create a creamy sauce. Enjoy!
One-Pan Enchilada Skillet
This one-pan enchilada skillet is a healthy, protein-packed dinner, perfect for busy weeknights. Black beans and quinoa provide a robust source of plant-based protein and fiber while promoting healthy digestion.
Ingredients:
- 1 cup quinoa
- 1 can black beans (drained)
- 1 can diced tomatoes
- 1 onion (diced)
- 2 cups vegetable broth
- 1 tablespoon taco seasoning
- ½ cup shredded cheese
Instructions:
- In a large skillet, saute onion and bell pepper until tender
- Add quinoa, black beans, diced tomatoes, vegetable broth, and taco seasoning
- Bring to a boil. Reduce heat and simmer for 15-20 minutes until quinoa is cooked
- Stir in cheese until melted. Enjoy!
Check out this easy, creamy, and delicious ambrosia salad recipe as the perfect side dish for your busy days.
Miso-Roasted Tofu with Sweet Potato
Want a nutritious, healthy, protein-packed dinner idea for your lazy weekend? Miso-roasted tofu with sweet potato is a plant-based dish with healthy carbohydrates and protein. Tofu is an excellent source of protein, while sweet potato is high in fiber and antioxidants.
Ingredients:
- 1 black, firm tofu (drained and cubed)
- 2 medium-sized sweet potatoes
- 3 tbsp Miso paste
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 1 teaspoon garlic powder
- Sesame seeds and green onions (for garnishing)
Instructions:
- Preheat oven to 400℉
- In a bowl, whisk miso paste, olive oil, soy sauce, maple syrup, and garlic powder
- Toss the cubed tofu and sweet potatoes in the miso mixture and mix until coated
- Spread on a baking dish and roast for 25-30 minutes, flipping halfway
- Garnish with sesame seeds and green onions. Enjoy!
Healthy Fish Korma
Few foods are better than fish when getting your hands on a high-protein food. Packed with lean protein, aromatic spices, and creamy coconut milk, this fish korma is the perfect healthy, protein-packed dinner recipe for you. Fish is an excellent source of omega-3 fatty acids, while the spices in the korma have antioxidant properties for a nutritious meal.
Ingredients:
- 1 lb firm white fish (cod or tilapia) cut into chunks
- 1 cup coconut milk
- 1 onion (finely chopped)
- 2 garlic cloves (minced)
- 1 tbsp grated ginger
- 2 tbsp korma curry paste
- 1 tbsp olive oil
Instructions:
- In a skillet, heat olive oil over medium heat, saute onion until golden
- Add garlic and ginger. Cook for 2 minutes
- Stir in korma paste, cook for another minute
- Add coconut milk and bring to a simmer
- Add fish chunks. Cook for 5-8 minutes until cooked through
- Garnish with cilantro and serve with brown rice or naan. Enjoy!
The Last Word
When you do not feel like cooking a full-pot dinner, some healthy, protein-packed dinner recipes may be the perfect escape. Filled with healthy protein and other essential nutrients, these recipes are the ultimate dinner ideas for tired and busy weeknights when you want something delicious yet satisfying and healthy.
