Description
A collection of easy, family-approved high protein dinner recipes that are naturally gluten free. These meals are quick to prepare, packed with flavor, and perfect for busy weeknights or meal prep.
Ingredients
- Chicken breast or thighs (boneless, skinless)
- Ground turkey or lean ground beef
- Firm tofu
- Salmon fillets or white fish (cod or tilapia)
- Canned beans (black beans, chickpeas, lentils – gluten free labeled)
- Eggs
- Bell peppers (red, yellow, green)
- Zucchini or summer squash
- Broccoli florets
- Spinach or kale
- Cherry tomatoes or grape tomatoes
- Sweet potatoes
- Quinoa
- Brown rice or wild rice
- Gluten free pasta
- Corn tortillas
- Polenta
- Olive oil or avocado oil
- Fresh garlic
- Lemon or lime juice and zest
- Fresh herbs (cilantro, parsley, basil, dill)
- Spices: cumin, smoked paprika, chili powder, Italian seasoning, curry powder
- Low sodium tamari or coconut aminos
- Salt and black pepper
- Greek yogurt (or dairy free yogurt)
- Cheese (Parmesan, feta, or dairy free alternatives)
- Nuts and seeds (slivered almonds, pumpkin seeds, sesame seeds)
- Avocado
Instructions
- Choose your protein (chicken, tofu, fish, or beans). Slice into even pieces if needed and pat dry.
- Marinate or season: In a mixing bowl, combine 2 tbsp olive oil, juice of 1 lemon, 2 minced garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, salt, and pepper. Toss with protein and let sit while prepping veggies.
- Prep veggies: Slice 2 bell peppers, 1 zucchini, and 1 small onion (or other veggies) into bite-sized pieces. Prepare broccoli florets if using.
- Cook grains or starch: Cook 1 cup quinoa or brown rice according to package instructions. For gluten free pasta, use plenty of salted water and stir often.
- Cook protein and veggies: For sheet pan, spread protein and veggies on a lined baking sheet and roast at 425°F for 20-25 minutes, tossing halfway. For skillet, heat 1 tbsp oil over medium-high, sear protein until browned (4-6 minutes per side), remove, sauté veggies until tender, then return protein to pan and heat through.
- Assemble and finish: Serve protein and veggies over cooked grains or gluten free pasta. Drizzle with extra lemon juice, fresh herbs, or Greek yogurt. Add cheese, nuts, or avocado if desired.
- Troubleshooting: If protein is dry, add broth or oil and let rest. For soggy veggies, spread out more or increase oven temp. Rinse grains before cooking to prevent sticking.
- Personal prep notes: Use pre-chopped veggies or rotisserie chicken for speed. Batch cook grains for the week. Let everyone build their own bowls with toppings.
Notes
These recipes are highly adaptable: swap proteins, grains, or veggies as needed. Marinate proteins for extra flavor. For meal prep, store components separately and reheat with a splash of water or broth. Use certified gluten free products to avoid cross-contamination. For vegetarian/vegan, use tofu or beans and dairy free toppings.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1/4 of recipe)
- Calories: 400
- Sugar: 6
- Sodium: 420
- Fat: 14
- Saturated Fat: 2.5
- Carbohydrates: 32
- Fiber: 7
- Protein: 30
Keywords: high protein, gluten free, dinner, healthy, easy, meal prep, family, chicken, tofu, beans, fish, quick, weeknight, sheet pan, skillet