27 High-Protein Chicken Recipes with Over 30g Protein Per Serving

Chicken is one of the most versatile, protein-packed foods you can eat and if you’re trying to build muscle, burn fat, or stay full without breaking the bank, you’ve hit the jackpot. These high-protein chicken recipes (each with over 30g of protein) are perfect for meal prep, quick weeknight dinners, or gym-day fuel. Whether you love creamy skillet meals, one-pan bakes, or air fryer creations, there’s something here to make every bite count.

Each recipe is linked to a trusted food blog or nutrition site, so you can explore the full instructions while keeping things delicious, macro-friendly, and simple. Plus, we’ve included a Trimmed & Toned Tip for every meal to help you boost results, save time, or swap ingredients smarter.

 

1. Grilled Lemon Herb Chicken with Quinoa Salad — EatingWell

This fresh and zesty chicken dish is packed with 38g of protein per serving and loaded with fiber thanks to quinoa and veggies. The lemon and herbs keep it light and refreshing, while the combination of complete proteins makes it a post-workout winner. It’s also easy to meal prep: just grill the chicken in batches and toss the salad before serving.

Perfect for summer lunches or quick weeknight dinners, this recipe proves that healthy eating doesn’t have to mean bland or boring. The dressing doubles as a marinade, saving you both time and cleanup.

Trimmed & Toned Tip: Add feta or chickpeas for an extra protein punch and variety in texture.

 

2. High-Protein Chicken Fajita Bowl — Well Plated

Loaded with lean chicken breast, colorful peppers, and brown rice, this fajita bowl delivers around 40g of protein per serving. It’s a balanced meal full of slow-digesting carbs and healthy fats that keep you full and energized for hours. Plus, it’s super adaptable — you can swap rice for cauliflower rice if you’re watching carbs.

The smoky flavor from the skillet-seared peppers gives it that restaurant-style taste without the heavy oil. You can meal prep multiple bowls ahead of time for the week — just store the toppings separately for freshness.

Trimmed & Toned Tip: Add Greek yogurt instead of sour cream to increase protein and lower fat.

 

3. Chicken and Spinach Stuffed Sweet Potatoes — Fit Foodie Finds

This recipe combines shredded chicken breast, spinach, and light cheese stuffed inside a roasted sweet potato. Each portion delivers around 35g of protein, plus complex carbs and fiber for steady energy. The creamy filling makes it taste indulgent while staying under 500 calories.

It’s also easy to make in batches — bake your sweet potatoes ahead of time, then stuff and reheat throughout the week. The flavors develop even more overnight, making it perfect for meal prep.

Trimmed & Toned Tip: Mix in cottage cheese or low-fat cream cheese for a creamy texture boost with extra protein.

 

4. Chicken Teriyaki Stir-Fry — Eat This, Not That!

A restaurant-quality stir-fry that’s healthier, leaner, and faster to make. With around 37g of protein and a rainbow of vegetables, this teriyaki stir-fry is sweet, savory, and perfectly balanced. It’s one of those meals that feels like takeout but fuels like a fitness plan.

Pair it with jasmine rice or cauliflower rice depending on your goals. The sauce uses minimal sugar but still delivers that classic glossy texture thanks to cornstarch and soy.

Trimmed & Toned Tip: Use reduced-sodium soy sauce and swap honey for monk fruit syrup to cut calories further.

 

5. Air Fryer Chicken Parmesan — Skinnytaste

This air fryer version of the Italian classic offers all the crispy comfort without the oil overload. Each serving delivers roughly 42g of protein and pairs beautifully with a side of zucchini noodles or roasted veggies. The air fryer gives that satisfying crunch with just a light spritz of oil.

It’s quick, macro-friendly, and kid-approved — perfect for those who want to stay on track without giving up their favorite meals.

Trimmed & Toned Tip: Pair with high-protein pasta for an extra 15–20g boost per meal.

 

6. One-Pan Creamy Chicken and Broccoli — Eating Bird Food

Ready in just 30 minutes, this creamy skillet is made with Greek yogurt instead of heavy cream, giving it an extra 10g of protein compared to traditional Alfredo-style sauces. With over 40g of protein per serving, it’s the perfect comfort food makeover for anyone watching calories.

The broccoli adds fiber and micronutrients, making this a full, balanced meal. It’s great for busy weeknights or meal prep containers for work.

Trimmed & Toned Tip: Use chickpea pasta or edamame noodles to double your fiber and protein intake.

 

7. Grilled Chicken Shawarma Bowl — Ambitious Kitchen

Inspired by Mediterranean flavors, this protein-packed bowl combines spiced grilled chicken, quinoa, and fresh veggies for over 38g of protein per serving. The garlic yogurt dressing adds creaminess without extra fat.

Meal prep-friendly and bursting with flavor, it’s perfect for those looking for variety in their weekly rotation without compromising macros.

Trimmed & Toned Tip: Add extra tahini for flavor and healthy fats if you’re on higher calories.

 

8. Honey Garlic Chicken Meal Prep — Damn Delicious

This sweet and savory honey garlic chicken recipe hits the 35g protein mark while keeping sugar and fat low. It’s perfect for busy professionals or anyone who wants a no-fuss meal prep that tastes indulgent.

It stores beautifully for up to five days and reheats like a dream. Pair it with rice or steamed green beans for a satisfying combo.

Trimmed & Toned Tip: Swap white rice for quinoa or farro to add extra fiber and complete protein.

 

9. High-Protein Chicken Chili — Slender Kitchen

Packed with lean chicken, beans, and peppers, this hearty chili delivers about 45g of protein per bowl. It’s ideal for cold-weather comfort without calorie guilt. The slow-cooked flavors deepen overnight, making it even better the next day.

Top with Greek yogurt, cilantro, and lime for freshness. It’s an excellent freezer-friendly option too, great for busy weeks.

Trimmed & Toned Tip: Add black beans for extra texture and a fiber boost that’ll keep you full longer.

 

 

10. Spicy Chicken Burrito Bowl — Cooking Classy

This hearty burrito bowl brings together grilled chicken, black beans, brown rice, and avocado for a balanced, high-protein meal that clocks in at 41g of protein per serving. The smoky seasoning gives it a restaurant-style taste while staying entirely under 500 calories. It’s ideal for those who crave something bold but want to skip the tortilla bloat.

Each bowl is completely customizable — add jalapeños for extra heat or grilled corn for a touch of sweetness. It’s also meal-prep friendly and reheats beautifully for quick weekday lunches.

Trimmed & Toned Tip: Add an egg white scramble on top for an extra 6–8g of protein without the extra fat.

 

11. Baked Pesto Chicken with Tomatoes — Well Plated

Juicy baked chicken breasts smothered in basil pesto and roasted tomatoes deliver over 38g of protein in this Mediterranean-inspired dish. The pesto adds richness and flavor while staying macro-friendly when portioned properly. It’s an easy, hands-off recipe that feels restaurant-level with minimal effort.

Pair it with roasted vegetables, couscous, or quinoa for a complete, nutrient-dense dinner that’s ready in under 30 minutes.

Trimmed & Toned Tip: Swap store-bought pesto for homemade to control calories and sodium — just blend basil, garlic, olive oil, and a bit of Greek yogurt for creaminess.

 

12. Chicken and Egg White Scramble Bowl — Fannetastic Food

This savory breakfast bowl combines grilled chicken, egg whites, spinach, and a sprinkle of feta cheese for a whopping 42g of protein and under 400 calories. It’s perfect for mornings when you need something hearty but light. The balance of fats, fiber, and lean protein helps sustain energy throughout the day.

It’s also a great way to use leftover chicken breast and keep your protein intake high early in the day — which is ideal for appetite control and muscle retention.

Trimmed & Toned Tip: Add diced turkey bacon or smoked salmon for an extra savory punch and omega-3 boost.

 

13. High-Protein Chicken Fried Rice — Slender Kitchen

This clean take on a classic comfort food offers 39g of protein per serving and all the flavor of traditional fried rice without the oil overload. Using minimal soy sauce, egg whites, and shredded chicken keeps it macro-balanced while still rich in umami.

Great for using up leftover rice, veggies, or even rotisserie chicken, this dish can be made in under 20 minutes — ideal for busy weeknights or lunch prep.

Trimmed & Toned Tip: Use cauliflower rice for an ultra-low-carb version that still satisfies.

 

14. Greek Chicken Power Bowls — Ambitious Kitchen

With grilled chicken, olives, chickpeas, and tzatziki sauce, this recipe delivers 36g of protein and the refreshing flavors of the Mediterranean. It’s rich in healthy fats, complex carbs, and fiber, making it both filling and weight-loss friendly.

The tangy yogurt dressing and fresh cucumber salad bring this dish to life, keeping it light yet satisfying. It’s great for a meal prep rotation since it stores well for up to four days.

Trimmed & Toned Tip: Double the chicken portion if you’re cutting carbs — it’ll boost your protein intake and keep hunger away.

 

15. Buffalo Chicken Lettuce Wraps — Skinnytaste

If you love buffalo chicken but not the heavy calories of wings, these lettuce wraps are the ultimate fix. Each serving packs 34g of protein and just 260 calories, delivering the same spicy kick in a crisp, fresh format. The Greek yogurt-based sauce keeps it creamy but healthy.

They’re fast to make, great for parties or lunches, and work perfectly for low-carb or keto meal plans. You can also add rice or quinoa to make them more substantial if desired.

Trimmed & Toned Tip: Add shredded carrots or cabbage for crunch and added volume without extra calories.

 

16. Chicken Enchilada Skillet — Eating Bird Food

This one-pan wonder has all the flavor of enchiladas without the mess. With shredded chicken, beans, corn, and light cheese, it delivers 37g of protein and comes together in just 25 minutes. It’s rich, filling, and family-approved.

The skillet format means you can serve it over rice, inside wraps, or even on lettuce for a low-carb taco bowl version.

Trimmed & Toned Tip: Add black beans and quinoa for a complete plant + animal protein combo.

 

17. Lemon Garlic Chicken Sheet Pan Meal — Well Plated

For anyone short on time, this all-in-one sheet pan meal delivers 40g of protein per serving and almost no cleanup. Chicken, potatoes, and asparagus roast together in a tangy garlic-lemon glaze that tastes way more indulgent than it is.

Perfect for meal prep or family dinners, it’s an ideal go-to for anyone wanting a low-effort, high-protein meal.

Trimmed & Toned Tip: Add chickpeas or tofu to the pan for a double source of protein and texture.

 

18. Creamy Chicken Mushroom Pasta — BBC Good Food

This lighter version of a comfort food classic swaps heavy cream for Greek yogurt, creating a protein-rich sauce that’s just as satisfying. Each portion provides 42g of protein and a silky, rich texture without weighing you down.

It’s perfect for those who want to enjoy pasta while still maintaining their macros. Serve with whole-grain noodles for added fiber.

Trimmed & Toned Tip: Add spinach or kale for a nutrient boost and more volume per bite.

 

19. High-Protein Chicken Salad — Healthline

This revamped chicken salad ditches heavy mayo for Greek yogurt and avocado, cutting calories while boosting protein to around 38g per serving. It’s creamy, refreshing, and ideal for lunches or light dinners.

Serve it on whole-grain toast, inside a wrap, or over greens — it’s versatile and meal-prep-friendly.

Trimmed & Toned Tip: Mix in chopped boiled egg whites for even more protein without fat.

 

20. Chicken Taco Soup — Slender Kitchen

Warm, filling, and packed with protein, this soup features shredded chicken, beans, and corn simmered in spicy tomato broth. Each bowl offers roughly 39g of protein with under 350 calories. It’s perfect for batch cooking during colder months.

The flavors develop beautifully overnight, making leftovers even better the next day.

Trimmed & Toned Tip: Top with a sprinkle of low-fat cheese and Greek yogurt for creaminess.

 

21. BBQ Chicken Meal Prep Bowls — Damn Delicious

Smoky, tangy, and rich in flavor, these BBQ chicken bowls are great for protein-heavy lunches. Each serving offers 45g of protein, 40g carbs, and under 10g of fat. Paired with roasted corn, sweet potatoes, and green beans, it’s a meal that feels like a treat.

The homemade BBQ sauce gives you full control over sugar and sodium levels — ideal for a cleaner prep.

Trimmed & Toned Tip: Use chicken thighs for richer flavor, or breasts for leaner macros depending on your goals.

 

22. Chicken Caesar Wraps — EatingWell

Each wrap offers 37g of protein, combining grilled chicken, light Caesar dressing, and whole-grain tortillas. It’s quick, portable, and great for post-workout meals or on-the-go lunches. You can prep all components in advance to assemble fresh each day.

It’s also endlessly adaptable — add tomatoes, avocado, or extra greens to suit your preference.

Trimmed & Toned Tip: Use high-protein wraps like Mission’s Carb Balance for an additional 12g of protein.

 

23. Chicken Lentil Curry — Eating Bird Food

This rich, aromatic curry blends chicken breast and red lentils for a double hit of protein and fiber — over 43g per serving. It’s comforting, nutrient-dense, and high in iron, making it ideal for recovery or evening meals.

The coconut milk adds creaminess without overpowering the spices, while lentils make it satisfying and budget-friendly.

Trimmed & Toned Tip: Swap half the coconut milk for Greek yogurt to reduce fat and increase protein.

 

24. Chicken and Veggie Stir Fry with Cashews — The Kitchn

This vibrant dish combines lean chicken, crisp veggies, and roasted cashews for crunch and healthy fats. With 38g of protein per serving, it’s both satisfying and heart-healthy. The ginger-garlic sauce adds depth without excess sugar.

It’s one of those meals you can make in under 20 minutes, ideal for busy professionals or families wanting a wholesome dinner.

Trimmed & Toned Tip: Add edamame or tofu cubes for an extra 10–15g of plant-based protein.

 

25. Chicken Alfredo Spaghetti Squash — Skinnytaste

A low-carb twist on a creamy classic, this spaghetti squash Alfredo delivers 40g of protein with only 300 calories per serving. The sauce uses Greek yogurt and Parmesan for flavor and creaminess without the heavy fat content of traditional recipes.

It’s light, comforting, and nutrient-packed — a win-win for weight loss and taste buds alike.

Trimmed & Toned Tip: Bake the squash in advance and store in containers for fast reheating during the week.

 

26. Chicken and White Bean Soup — Well Plated

This soothing, high-protein soup is packed with chicken breast, cannellini beans, and vegetables for a balanced, 44g-protein-per-bowl meal. It’s light yet deeply flavorful and makes a perfect meal prep option.

It’s also freezer-friendly and can easily be made in a slow cooker for convenience.

Trimmed & Toned Tip: Add spinach or kale during the final simmer for extra nutrients and fiber.

 

27. Grilled Chicken Power Pasta — Eat This, Not That!

This high-protein pasta dish delivers a whopping 48g per serving and combines grilled chicken, whole-grain pasta, and vegetables for a post-workout recovery meal that feels indulgent but fuels results. A light tomato-based sauce ties it all together.

It’s perfect for anyone trying to meet protein goals while still enjoying their favorite comfort foods in moderation.

Trimmed & Toned Tip: Sprinkle nutritional yeast instead of cheese for a dairy-free protein and B12 boost.

 

Final Thoughts

These 27 high-protein chicken recipes prove that healthy eating doesn’t have to mean dry, plain chicken breasts. From spicy burrito bowls to creamy skillet dinners, each recipe offers a delicious balance of protein, carbs, and flavor — helping you lose fat, gain muscle, or simply eat better every day.

Bookmark this list or share it with your workout group — high-protein eating just got way easier (and tastier). For more meal ideas, check out our high-protein breakfast ideas and cheap meal prep recipes.

Medical Reminder: Always consult your doctor or healthcare provider before making major changes to your diet or exercise plan. This article is not a substitute for professional medical advice.