WELLNESS

Recent High Protein Family Friendly Recipes

If you’re like me and also trying to eat more protein but don’t want boring chicken again, here are some recent dinners I’ve made lately that are also toddler/family friendly!

Taco Bowls

~30g protein per serving, makes 4 servings

INGREDIENTS

  • 1lb ground beef
  • salt & pepper
  • 1 packet taco seasoning
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 cups white or brown rice, cooked
  • 1/2 cup shredded cheese (Mexican blend or cheddar)
  • optional: lime, cilantro, salsa

RECIPE

  1. Brown ground beef in a pan and season with salt and pepper.
  2. Add taco seasoning, ¼ cup water, and diced bell peppers.
  3. Simmer until peppers are tender and liquid is cooked down.
  4. Divide rice into 4 bowls (about ½ cup per serving).
  5. Top with beef mixture and 2 tbsp shredded cheese per bowl.
  6. Add lime juice, cilantro, and salsa if using. Enjoy.

Easy Chicken Parmesan Bake

~40g protein per serving, makes 4 servings

INGRDIENTS

  • 16oz chickpea or lentil pasta (can also use regular pasta for slightly lower protein)
  • 3 cooked breaded chicken breasts (I like the Just Bare brand) or you can make your own
  • 1 cup marinara sauce (I like the Rao’s brand), 3/4 cup for mixing in + 1/4 cup to top dish
  • 1/2 cup shredded mozzarella cheese

RECIPE

  1. Preheat oven to 375°F.
  2. Cook pasta according to package directions.
  3. In a baking dish, stir cooked pasta with ¾ cup marinara sauce.
  4. Top with cooked chicken, remaining ¼ cup marinara, and mozzarella cheese.
  5. Bake for 10–15 minutes, until cheese is melted and bubbly.

One-Pan Chicken Fajita Bake

~36g protein per serving, makes 4-6 servings

INGREDIENTS

  • 1lb chicken breast tenders or 3–4 boneless chicken breasts
  • 8 oz cream cheese (softened or microwaved ~15 sec)
  • ⅓ cup salsa
  • 1 packet fajita seasoning (I only had taco seasoning and it worked perfectly)
  • 2 cups diced bell peppers – fresh or frozen
  • 1–2 cups shredded cheese (cheddar or Mexican blend)

RECIPE

  • Preheat oven to 375°F.
  • Add chicken to a greased 9×13 baking dish
  • Mix cream cheese, salsa, and fajita seasoning. Spread over the chicken.
  • Top with peppers and shredded cheese.
  • Bake uncovered for 30–35 minutes, until bubbly and golden.
  • optional: serve with rice

Recipe by @itsmesaramartinez 

Crockpot Lasagna Soup 

~32g protein per serving

recipe by Real Food Whole Life

Cheesey Protein Pasta

~20g protein per serving, makes 4 servings

INGREDIENTS

  • 1/2 cup cottage cheese
  • 1 cup jarred pasta sauce + more to taste
  • 1 box chickpea or lentil pasta
  • Parmesan cheese
  • optional: meat of choice

RECIPE

  1. In a blender, combined the cottage cheese and pasta sauce until fully combined.
  2. Cook pasta per package direction.
  3. Stir sauce mixture into cooked pasta and add additional veggies or cooked protein (optional).
  4. Top with parmesan cheese and enjoy!

Stuffed Peppers

~24 protein per serving, makes 6 servings

INGREDIENTS

  • Nonstick cooking spray
  • 6 bell peppers (recipe called for 4 poblano peppers but I didn’t have those)
  • Olive oil
  • ½ cup diced yellow onion
  • 2 garlic cloves, minced
  • Salt
  • Black pepper
  • Smoked paprika
  • Chipotle chili powder (or regular chili powder)
  • Ground cumin
  • Garlic powder
  • Dried oregano
  • 1½ lbs ground beef or turkey (or chicken)
  • Tomato paste
  • 1 (4 oz) can mild diced green chiles
  • 1 (14.5 oz) can fire-roasted diced tomatoes, drained
  • Shredded Monterey Jack cheese

RECIPE

  1. Preheat oven to 375°F. Spray a baking dish with cooking spray.
  2. Place whole poblano peppers in the dish and bake for 10 minutes to soften.
  3. Heat olive oil in a skillet over medium heat. Add onion, garlic, salt, and pepper. Cook until soft.
  4. Add smoked paprika, chili powder, cumin, garlic powder, and oregano. Stir to combine.
  5. Add ground turkey and cook until browned and fully cooked.
  6. Stir in tomato paste, green chiles, and diced tomatoes. Remove from heat.
  7. Carefully cut a slit in each pepper and remove seeds.
  8. Spoon filling into each pepper and top with cheese.
  9. Cover with foil and bake for 15 minutes.
  10. Remove foil and bake another 10 minutes until cheese is melted and lightly browned.

recipe by The Defined Dish

Tortellini Soup

~22 protein per serving, makes 4 servings

INGREDIENTS

  • Olive oil
  • 1 lb Italian sausage (mild or hot)
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • Salt
  • Black pepper
  • Italian seasoning
  • Tomato paste
  • 1 (14.5 oz) can crushed tomatoes
  • 4 cups vegetable broth
  • 1 cup unsweetened full-fat coconut milk OR I did 1/2 cup half & half and 1/2 cup fairlife milk
  • Fresh basil, chopped
  • Kale, chopped

RECIPE

  1. Heat olive oil in a large pot over medium-high heat.
  2. Add sausage and cook until browned, breaking it up as it cooks. Drain excess grease.
  3. Add onion, garlic, salt, pepper, and Italian seasoning. Cook until softened.
  4. Stir in tomato paste.
  5. Add crushed tomatoes, broth, coconut milk, and basil. Bring to a simmer.
  6. Reduce heat and simmer uncovered for about 5 minutes.
  7. Stir in kale and tortellini. Simmer until tortellini is tender and kale is wilted.
  8. Remove from heat and serve.

recipe by The Defined Dish

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