21 High-Protein Dinners

This recipe offers a delicious and easy slow-cooker meal, perfect for a busy weeknight. Marry Me Chicken with Barley is packed with protein (37g per serving!), vegetables, and requires minimal effort. The creamy sauce, combined with tender chicken and barley, makes this a complete and satisfying one-pot dinner.

Ingredients:

• 2 (8-ounce) boneless, skinless chicken breasts
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon ground pepper
• 1 cup pearl barley
• 1 (11-ounce) package sliced fresh zucchini and yellow squash (about 2 1/2 cups)
• 1 pint cherry tomatoes
• 1 cup drained julienne-cut sun-dried tomatoes in oil
• 1 cup frozen chopped onions
• 1 cup reduced-sodium chicken broth
• 1/2 cup dry white wine
• 1 tablespoon garlic paste
• 1/2 cup half-and-half
• 1/4 cup grated Parmesan cheese
• 1/4 cup fresh flat-leaf parsley leaves

Instructions:

1. Place chicken in a single layer in a 6-quart slow cooker; drizzle with oil and sprinkle with oregano, salt, and pepper.
2. Cover the chicken with barley, zucchini and squash, cherry tomatoes, sun-dried tomatoes, onions, broth, wine, and garlic paste.
3. Cover and cook on High for 3 hours or on Low for 6 hours, or until vegetables and barley are tender and chicken reaches 165°F (internal temperature).
4. Turn off the cooker. Stir in half-and-half; cover and let stand for 2 minutes to warm through.
5. Slice chicken (about 1/4-inch thick) and serve over the creamy barley mixture. Sprinkle with Parmesan and parsley.

Nutrition Information (per 3 1/2–4 oz. chicken & 1 1/2 cups barley mixture):

• Calories: 537
• Fat: 18g (Saturated Fat: 5g)
• Cholesterol: 104mg
• Carbohydrates: 56g (Total Sugars: 6g, Added Sugars: 0g)
• Protein: 37g
• Fiber: 11g
• Sodium: 768mg
• Potassium: 1,434mg

This easy vegetarian slow cooker pasta bake is packed with flavor and protein (16g per serving!), making it a convenient and satisfying one-pot meal. The combination of sun-dried tomatoes, sun-dried tomato pesto, and vegetables creates a delicious sweet and savory taste. Feel free to substitute basil pesto for a fresh variation.

Ingredients

• 1 (15-ounce) can unsalted diced tomatoes (with basil, garlic & oregano), undrained
• 1 (12-ounce) package frozen fire-roasted red bell peppers and onions
• 1 (8-ounce) package sliced fresh cremini mushrooms
• 2 (3-ounce) packages sun-dried tomato halves
• 2 cups unsalted vegetable broth
• 2 tablespoons sun-dried tomato pesto
• 1 tablespoon cornstarch
• 2 teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1/4 teaspoon crushed red pepper
• 1 (9-ounce) package fresh linguine
• 5 ounces baby spinach
• 1/2 cup shredded low-moisture part-skim mozzarella cheese
• 1/4 cup grated Parmesan cheese
• Torn fresh basil leaves, for garnish (optional)

Instructions

1. Combine all ingredients except linguine, spinach, mozzarella, and Parmesan in a 6-quart slow cooker. Stir well.
2. Cover and cook on High for 2 hours and 20 minutes, or until vegetables are tender.
3. Stir in linguine and spinach; cook on High for 10 more minutes.
4. Turn off slow cooker. Sprinkle with mozzarella and Parmesan. Cover and let stand 5 minutes, or until cheese is melted.
5. Garnish with fresh basil, if desired.

Nutrition Information (per serving, about 1 1/2 cups):

• Calories: 320
• Fat: 5g (Saturated Fat: 2g)
• Cholesterol: 33mg
• Carbohydrates: 55g (Total Sugars: 18g, Added Sugars: 0g)
• Protein: 16g
• Fiber: 7g
• Sodium: 489mg
• Potassium: 1349mg

This comforting soup is loaded with broccoli and chicken in a creamy, cheesy base and finished off with the classic toppings of bacon and scallions. Frozen onions and rice keep their integrity and texture in the soup, but chopped fresh onions and cooked brown rice (not frozen) can be used in their place.

Ingredients

• 6 cups bite-size broccoli florets
• 1 1/2 cups frozen chopped yellow onion
• 2 medium stalks celery, finely chopped
• 1 cup evaporated milk
• 1/2 cup reduced-fat sour cream
• 1/4 cup water
• 2 teaspoons Dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 3/4 teaspoon salt
• 1/2 teaspoon ground pepper
• 4 cups reduced-sodium chicken broth, divided
• 2 cups shredded Cheddar cheese, divided
• 1 pound boneless, skinless chicken breasts
• 2 tablespoons cornstarch
• 1 (8-ounce) package reduced-fat cream cheese, cubed and softened
• 2 cups frozen brown rice
• 1/2 cup thinly sliced scallion tops, dark green parts only
• 3 tablespoons crumbled cooked bacon

How to Prepare

1. Add broccoli, onion, celery, evaporated milk, sour cream, water, mustard, garlic powder, onion powder, salt, pepper, 3 3/4 cups broth, and 1 cup Cheddar to a 6-quart slow cooker; stir to combine. Nestle chicken into the mixture, submerging completely. Cover and cook until an instant-read thermometer inserted in the thickest portion of chicken registers 165°F, about 4 hours on High or 7 hours on Low. Transfer the chicken to a cutting board; shred using 2 forks.
2. Whisk cornstarch and the remaining 1/4 cup broth in a small bowl until smooth. Stir into the soup along with cream cheese, rice, and the shredded chicken. Cover and cook on High until the rice is tender and the soup has thickened, 10 to 15 minutes. Stir to combine.
3. Divide the soup among 8 shallow bowls. Top with the remaining Cheddar, scallions, and bacon.

In this slow-cooker dinner, chili meets mac and cheese, creating a fuss-free meal that you can set and forget. Hot tomato sauce, a Mexican canned tomato sauce that contains spices and chiles for added heat, boosts the flavor. If hot tomato sauce is unavailable, you can substitute it with regular canned tomato sauce mixed with a tablespoon of chili powder. You have the option to cook the pasta separately and add it at the end or use an alternative method to cook the pasta directly in the slow cooker with several adjustments as noted below.

Ingredients

• 2 (14-ounce) packages frozen tricolor bell peppers
• 1 (15-ounce) can no-salt-added red kidney beans, rinsed
• 1 (15-ounce) can no-salt-added pinto beans, rinsed
• 1 (15-ounce) can no-salt-added black beans, rinsed
• 1 (15-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
• 1 cup shredded Mexican-blend cheese, divided
• 1/2 cup unsalted vegetable broth
• 1/2 cup canned hot tomato sauce (see Tip above)
• 1/2 cup evaporated milk
• 4 ounces reduced-fat cream cheese
• 2 tablespoons low-sodium chili seasoning mix
• 1 tablespoon cornstarch
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground pepper
• 5 cups hot cooked whole-wheat elbow macaroni
• 1/2 cup sliced scallions, plus more for garnish

How to Cook

1. Place the frozen peppers, kidney beans, pinto beans, black beans, fire-roasted tomatoes, 1/2 cup cheese, broth, hot tomato sauce, evaporated milk, cream cheese, chili seasoning, cornstarch, garlic powder, salt, and pepper in a 6-quart slow cooker; stir until well combined.
2. Cover and cook on High for 3 hours.
3. Turn off the cooker; stir in the macaroni. Sprinkle with scallions and the remaining 1/2 cup cheese. Cover and let stand until the cheese melts, about 5 minutes. Garnish with additional scallions before serving, if desired.

Alternative Method

1. Prepare Step 1 as directed, using 1 1/2 cups unsalted vegetable broth.
2. Step 2: Cover and cook on High for 3 hours. Stir in 2 cups of uncooked whole-wheat elbow macaroni. Cover and cook on High for 30-40 minutes until the pasta is tender and the mixture is thickened.
3. Step 3: Omit the cooked macaroni. Turn off the cooker; sprinkle the mixture with scallions and the remaining 1/2 cup cheese. Cover and let stand until the cheese melts, about 5 minutes. Garnish with additional scallions before serving, if desired.

Nutrition Information

• Serving Size: about 1 1/2 cups
• Calories: 391
• Fat: 10g
• Saturated Fat: 5g
• Cholesterol: 28mg
• Carbohydrates: 58g
• Total sugars: 9g
• Added sugars: 0g
• Protein: 20g
• Fiber: 13g
• Sodium: 447mg
• Potassium: 523mg

This creamy Spinach and Artichoke Chicken Soup is perfect for spinach and artichoke lovers.  It's packed with vegetables and shredded chicken for a protein boost.  While frozen artichoke hearts are preferred for lower sodium, canned ones work too (just rinse them well).

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 (12-ounce) package frozen artichoke hearts, thawed
• 4 cups frozen riced cauliflower
• 6 ounces reduced-fat cream cheese
• 4 cups reduced-sodium chicken broth
• 1 medium yellow onion, finely chopped
• 1 cup reduced-fat milk
• 1 teaspoon garlic powder
• 1 teaspoon salt
• ¾ teaspoon ground pepper
• ¾ teaspoon onion powder
• ½ teaspoon crushed red pepper
• ½ cup heavy cream
• ¼ cup all-purpose flour
• 1 cup shredded whole-milk mozzarella cheese
• 1 (5-ounce) package baby spinach (about 5 cups)
• 2 tablespoons finely chopped fresh flat-leaf parsley
• 1 tablespoon finely chopped fresh chives

Instructions:

1. Combine chicken, artichoke hearts, cauliflower, cream cheese, broth, onion, milk, garlic powder, salt, pepper, onion powder, and crushed red pepper in a 6-quart slow cooker. Stir well.
2. Cover and cook on High for 4 hours or Low for 6-7 hours, or until the chicken reaches 165°F internally.
3. Remove chicken; shred with two forks.
4. In a small bowl, whisk together heavy cream and flour until smooth. Stir into the soup.
5. Add mozzarella cheese, spinach, and shredded chicken to the soup.
6. Cover and cook on High for 15 minutes, or until the soup thickens and the spinach wilts. Stir occasionally.
7. Serve in bowls, garnished with parsley and chives.