Our Test Kitchen’s 10 Best High Protein Meals That Won’t Break the Bank And Will Keep You Full
Looking to up your protein intake? These recipes give you the fuel you need throughout the day
Getting enough protein daily is key to staying full and energized, but it can sometimes feel like a challenge, especially when you’re on a budget. But it turns out, getting your daily protein fix doesn’t have to be a burden. From flavorful jambalaya to chicken fajitas, these high protein meals are easy to make, budget-friendly and pack in at 30 grams or more of protein per serving. Created by the Woman’s World test kitchen, each recipes is designed to help you hit your protein goals without breaking the bank — or spending all day in the kitchen.
1. Chicken and Andouille Sausage Jambalaya
It’s a Mardis Gras party in your mouth with this slow cooker twist on a Louisiana favorite. Juicy chicken thighs and spicy andouille sausage come together for a protein-packed Jambalaya, delivering 37 grams of protein per serving. Plus, it takes just 30 minutes to prep before you can set it and forget.
2. Caesar Chicken Bowties
Think of this as your favorite chicken Caesar salad in pasta form! Tender grilled chicken breast is paired with bowtie pasta and tossed in a creamy Caesar dressing for a quick meal that offers 35 grams of protein. And you can whip it up in just 30 minutes.
3. Creamy Chicken and Rice
This cozy, one-pot stew feels like a warm hug in a bowl with almost 30 grams of protein. The rich, creamy sauce comes together in less than 30 minutes with rotisserie chicken and frozen veggies, making it an easy, budget-friendly option for weeknights.
4. Meatball Heroes
What’s better than a classic meatball hero? One that packs in 30 grams of protein. Meatloaf mix and Italian-style breadcrumbs make for the juiciest, downright flavorful meatballs nestled in a toasted hoagie roll. And you can’t forget the marinara and melted mozzarella.
5. Spaghetti and Surprise Meatballs
Spaghetti gets an upgrade with these “surprise” meatballs, which hide gooey mozzarella cheese inside! Made with ground beef and pork, these meatballs offer a fun twist and pack over 35 grams of protein. The surprise element will wow your family, and at $1.81 a serving, you can enjoy the price tag.
6. Chicken and Peppers Fajitas
Sizzling chicken fajitas are always a hit, and this high protein version doesn’t disappoint. Lean chicken breast, bell peppers, onions and cherry tomatoes are sautéed with smoky chili powder, making this a one-pot dish full of flavor in less than 30 minutes.
7. Zesty Pesto Chicken and Spinach Salad
Looking for a high protein salad that doesn’t skimp on flavor? This one delivers at $1.98 a serving. Grilled chicken tenders are tossed with orzo pasta, fresh spinach, homemade basil pesto and cherry tomatoes, creating a light but filling meal with about 30 grams of protein.
8. Spiced Chicken and Chickpeas
This dish is bursting with Middle Eastern-inspired flavors like cumin, paprika and olive oil. The tender chicken breast, hearty chickpeas and nonfat plain Greek yogurt pack in over 40 grams of protein, making it both filling and nutritious. Plus, it’s easy to make in one skillet, keeping cleanup simple and costs low.
9. Smoky Chicken and Corn Tacos
These high protein tacos are sure to elevate your taco night thanks to chipotles in adobo for a smokey kick. Affordable, easy to assemble with rotisserie chicken and perfect for the whole family, you can now make this a go-to weeknight favorite.
10. Chicken Caesar Salad
This classic salad gets a protein boost with grilled chicken breast, offering over 35 grams of protein per serving. Crisp romaine lettuce, crunchy croutons and Caesar yogurt dressing come together in this easy-to-make dish that’s perfect for lunch or a light dinner. Plus, it’s super affordable, making it a great option for meal prep.
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