20 High-Protein 15-Minute Meals for Busy Weeknights

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Did you know that meals packed with protein can help keep you full and satisfied longer, making them a perfect choice for busy weeknights? If you’re looking for delicious and quick high-protein meals that can be prepared in just 15 minutes, you’re in the right place! In this blog, we’ll introduce you to 20 mouth-watering high-protein recipes that are not only time-efficient but also packed with flavor, so you can enjoy nutritious dinners without the hassle.

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Quick Quinoa and Chickpea Bowl

Quick Quinoa and Chickpea Bowl

This Quick Quinoa and Chickpea Bowl is a wholesome meal packed with protein and vibrant flavors, making it a perfect option for a nutritious lunch or dinner.

Ingredients:

  • 1 cup quinoa
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Rinse the quinoa under cold water, then combine it with 2 cups of water in a medium saucepan.

2. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and water is absorbed.

3. In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and feta cheese.

4. Drizzle with olive oil and lemon juice, then sprinkle with oregano, salt, and pepper to taste.

5. Toss everything together gently until well mixed.

6. Serve immediately or let it chill in the refrigerator for 30 minutes for enhanced flavors.

Tips:

  • For added protein, consider adding grilled chicken or avocado.
  • This dish can be made ahead of time and stored in the refrigerator for up to 3 days.
  • Feel free to customize the vegetables based on your preference or seasonal availability.

Spicy Shrimp and Avocado Salad

Spicy Shrimp and Avocado Salad

This Spicy Shrimp and Avocado Salad is a refreshing mix of vibrant flavors and textures, perfect for a light yet satisfying meal.

Ingredients:

  • 1 pound shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 ripe avocados, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • 2 tablespoons additional lime juice for dressing
  • 1/4 teaspoon red pepper flakes (optional)

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Total Time: 20 minutes

Instructions:

1. In a bowl, combine olive oil, lime juice, chili powder, garlic powder, salt, and black pepper to create a marinade.

2. Add the shrimp to the marinade and let it sit for about 10 minutes.

3. While the shrimp marinates, prepare the salad by combining diced avocados, cherry tomatoes, red onion, and cilantro in a large bowl.

4. Heat a skillet over medium-high heat and cook the marinated shrimp for 2-3 minutes on each side or until they are pink and opaque.

5. Remove the shrimp from the heat and let them cool slightly before adding them to the avocado mixture.

6. Drizzle the additional lime juice over the salad, toss gently, and sprinkle with red pepper flakes if desired.

Tips:

  • For extra flavor, let the shrimp marinate for longer, up to 30 minutes.
  • Use fresh ingredients for the best taste, especially ripe avocados.
  • This salad is best served immediately but can be stored in the fridge for a few hours.

Minute Turkey Lettuce Wraps

Minute Turkey Lettuce Wraps

These Minute Turkey Lettuce Wraps are a quick and flavorful meal option, combining savory turkey with fresh lettuce for a healthy and satisfying dish.

Ingredients:

  • 1 pound ground turkey
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1 cup bell pepper, diced
  • 1 cup shredded carrots
  • 1/4 cup green onions, chopped
  • 1 head butter lettuce, leaves separated
  • 1 tablespoon sesame seeds (optional)

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Instructions:

1. In a large skillet over medium heat, add the sesame oil and heat it for about 1 minute.

2. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.

3. Add the ground turkey to the skillet and cook until browned, about 5-7 minutes, breaking it up with a spatula.

4. Stir in the soy sauce, diced bell pepper, and shredded carrots, cooking for an additional 2-3 minutes until the vegetables are tender.

5. Remove the skillet from heat and mix in the chopped green onions.

6. To serve, spoon the turkey mixture into the lettuce leaves and top with sesame seeds if desired.

Tips:

  • Feel free to mix in other vegetables like diced zucchini or mushrooms for extra flavor.
  • To keep the wraps fresh, store the turkey filling separately from the lettuce wraps.
  • These wraps can also be served with your favorite dipping sauce for added flavor.

High-Protein Greek Yogurt Parfait

High-Protein Greek Yogurt Parfait

This High-Protein Greek Yogurt Parfait combines the creamy richness of Greek yogurt with the sweetness of fresh fruit and the crunch of granola for a deliciously nutritious treat.

Ingredients:

  • 2 cups Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup granola
  • 2 tablespoons honey or maple syrup
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon chia seeds (optional)

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Total Time: 10 minutes

Instructions:

1. In a mixing bowl, combine the Greek yogurt, honey or maple syrup, and vanilla extract. Stir until well combined.

2. In serving glasses or bowls, add a layer of the yogurt mixture at the bottom.

3. Add a layer of mixed berries over the yogurt.

4. Sprinkle a layer of granola on top of the berries.

5. Repeat the layering process until the glasses are filled, finishing with a layer of berries and granola on top.

6. If using, sprinkle chia seeds on top for added nutrition.

Tips:

  • For added flavor, swap out the mixed berries for seasonal fruits like peaches or apples.
  • Make it a meal prep option by preparing in jars for on-the-go breakfasts.
  • Adjust sweetness by adding more or less honey/maple syrup to your preference.

Sautéed Tofu and Broccoli Stir-Fry

Sautéed Tofu and Broccoli Stir-Fry

This Sautéed Tofu and Broccoli Stir-Fry is special for its savory soy sauce flavor and crisp-tender vegetables that come together in a quick, healthy dish.

See also  15 Make-Ahead High-Protein Breakfasts

Ingredients:

  • 14 oz firm tofu, drained and cubed
  • 3 cups broccoli florets
  • 2 tbsp vegetable oil
  • 3 cloves garlic, minced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp ground ginger
  • 1 tbsp sesame seeds
  • Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Start by pressing the tofu to remove excess moisture, then cut it into cubes.

2. Heat 2 tbsp of vegetable oil in a large skillet over medium-high heat.

3. Add the cubed tofu and cook until golden brown, about 5-7 minutes. Remove from skillet and set aside.

4. In the same skillet, add minced garlic and ginger; sauté for about 30 seconds until fragrant.

5. Add broccoli florets and stir-fry for about 3-4 minutes until bright green and tender-crisp.

6. Return the cooked tofu to the skillet and pour in the soy sauce and sesame oil, stirring to combine.

7. Cook for an additional 2-3 minutes, then sprinkle with sesame seeds before serving.

Tips:

  • For extra flavor, marinate the tofu in soy sauce and sesame oil for 15 minutes before cooking.
  • You can substitute broccoli with other vegetables like bell peppers or snap peas.
  • Serve over rice or noodles for a complete meal.

Easy Chicken Fajita Skillet

Easy Chicken Fajita Skillet

This Easy Chicken Fajita Skillet combines vibrant bell peppers and savory spices, creating a delightful and quick meal that bursts with flavor.

Ingredients:

  • 1 pound boneless, skinless chicken breasts, sliced
  • 2 tablespoons olive oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 medium onion, sliced
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, juiced

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet, heat the olive oil over medium heat.

2. Add the sliced chicken to the skillet and cook for about 5-7 minutes, until browned and cooked through.

3. Remove the chicken from the skillet and set aside.

4. In the same skillet, add the sliced bell peppers and onion, cooking until softened, about 5 minutes.

5. Stir in the chili powder, cumin, paprika, garlic powder, salt, and black pepper, mixing well.

6. Return the chicken to the skillet and toss to combine with the peppers and spices.

7. Squeeze lime juice over the skillet and sprinkle with chopped cilantro before serving.

Tips:

  • Serve with warm tortillas for an authentic fajita experience.
  • Customize the spice level by adding jalapeños if desired.
  • Leftovers can be stored in the refrigerator for up to 3 days.
  • This dish pairs well with rice or a fresh salad for a complete meal.

One-Pan Beef and Veggie Stir-Fry

One-Pan Beef and Veggie Stir-Fry

This One-Pan Beef and Veggie Stir-Fry brings together savory beef, colorful vegetables, and a zesty sauce that delights the palate with every bite.

Ingredients:

  • 1 pound beef sirloin, thinly sliced
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 3 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon sesame oil
  • 2 tablespoons vegetable oil
  • 1 teaspoon cornstarch
  • ¼ cup beef broth
  • 2 teaspoons sesame seeds
  • salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a bowl, combine the beef slices with soy sauce, oyster sauce, and cornstarch; let it marinate for 10 minutes.

2. Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat and add the marinated beef; cook until browned, about 5 minutes.

3. Remove the beef from the pan and set aside.

4. In the same pan, add the remaining 1 tablespoon of vegetable oil and sauté the garlic for about 30 seconds.

5. Add the sliced bell peppers, broccoli florets, and snap peas to the pan; stir-fry for about 5-7 minutes until the vegetables are tender-crisp.

6. Return the cooked beef to the pan and pour in the beef broth and sesame oil; stir well to combine.

7. Cook for an additional 2 minutes, allowing the sauce to thicken slightly.

8. Serve hot, garnished with sesame seeds and enjoy!

Tips:

  • Feel free to swap in your favorite vegetables for a personalized touch.
  • For a spicy kick, add red pepper flakes or sliced jalapeños.
  • Serve with cooked rice or noodles for a complete meal.

Black Bean and Sweet Potato Tacos

Black Bean and Sweet Potato Tacos

This Black Bean and Sweet Potato Tacos recipe combines savory black beans with the natural sweetness of roasted sweet potatoes for a delicious and satisfying meal.

Ingredients:

  • 2 large sweet potatoes, peeled and diced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, cut into wedges

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a large bowl, toss the diced sweet potatoes with olive oil, cumin, smoked paprika, chili powder, and salt.

3. Spread the sweet potatoes on a baking sheet and roast for about 20-25 minutes, or until tender and slightly caramelized.

4. While the sweet potatoes are roasting, heat the black beans in a small pan over medium heat until warmed through.

5. Warm the corn tortillas in a skillet or directly on a flame until pliable.

6. Assemble the tacos by placing a scoop of black beans and roasted sweet potatoes on each tortilla.

7. Top with avocado slices and fresh cilantro, and serve with lime wedges.

Tips:

  • For added flavor, consider adding a dollop of sour cream or a sprinkle of feta cheese on top.
  • You can customize the spice levels by adding hot sauce or diced jalapeños.
  • These tacos can be served with a side of salsa or guacamole for extra flavor.

Fast Salmon and Asparagus Bake

Fast Salmon and Asparagus Bake

This Fast Salmon and Asparagus Bake brings together vibrant flavors of fresh herbs and zesty lemon, making it a quick and nutritious meal.

Ingredients:

  • 4 salmon fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ¼ cup grated Parmesan cheese

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a large bowl, combine the olive oil, garlic powder, lemon zest, lemon juice, salt, and black pepper.

3. Add the asparagus to the bowl and toss to coat evenly.

4. Place the asparagus on a baking sheet, and arrange the salmon fillets on top.

5. Sprinkle the grated Parmesan cheese over the salmon and asparagus.

6. Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.

Tips:

  • Feel free to substitute the asparagus with other vegetables like broccoli or green beans.
  • For added flavor, marinate the salmon in the olive oil mixture for 30 minutes before baking.
  • Serve with a side of rice or quinoa for a complete meal.

Protein-Packed Egg Scramble

Protein-Packed Egg Scramble

This Protein-Packed Egg Scramble stands out for its hearty flavors and nutritional benefits, making it a perfect breakfast option to fuel your day.

See also  10 High-Protein Overnight Oats Recipes for Weight Loss

Ingredients:

  • 4 large eggs
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped onions
  • 1/2 cup spinach leaves
  • 1/4 cup low-fat cottage cheese
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. In a bowl, whisk together the eggs, cottage cheese, salt, black pepper, and paprika until well combined.

2. Heat the olive oil in a non-stick skillet over medium heat.

3. Add the diced bell peppers and chopped onions to the skillet, cooking until they are soft, about 3-4 minutes.

4. Stir in the spinach and cook for an additional minute until wilted.

5. Pour the egg mixture into the skillet and let it sit for 1 minute.

6. Gently stir with a spatula, allowing the eggs to cook through, about 3-4 minutes, until they are fluffy.

7. Remove from heat, serve immediately, and enjoy your protein-packed breakfast!

Tips:

  • For added flavor, consider mixing in your favorite herbs such as chives or parsley.
  • This scramble can be easily customized with other veggies like mushrooms or zucchini.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

Quick Lentil and Spinach Soup

Quick Lentil and Spinach Soup

This Quick Lentil and Spinach Soup is special for its rich flavors and nutritious ingredients, making it both satisfying and healthy.

Ingredients:

  • 1 cup dried lentils
  • 4 cups vegetable broth
  • 2 cups fresh spinach, chopped
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. In a large pot, heat 2 tablespoons olive oil over medium heat. Add the diced onion and sauté until translucent.

2. Add the minced garlic and diced carrots to the pot, cooking for another 3-4 minutes until the carrots soften.

3. Stir in the dried lentils, vegetable broth, ground cumin, salt, and black pepper.

4. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the lentils are tender.

5. Finally, add the chopped spinach and cook for an additional 2-3 minutes, until wilted.

Tips:

  • For a smoother texture, use an immersion blender to blend the soup slightly.
  • Add a squeeze of lemon juice before serving for an extra zing of flavor.
  • Feel free to customize with your favorite herbs, like thyme or bay leaves.

Pesto Zoodles with Grilled Chicken

Pesto Zoodles with Grilled Chicken

This Pesto Zoodles with Grilled Chicken recipe is a delightful combination of fresh basil, zesty garlic, and juicy grilled chicken, making it a deliciously healthy meal option.

Ingredients:

  • 4 medium zucchinis
  • 2 tablespoons olive oil
  • 1 cup basil pesto
  • 1 pound boneless, skinless chicken breast
  • 1 teaspoon garlic powder
  • Salt to taste
  • Black pepper to taste
  • Parmesan cheese for garnish

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Total Time: 30 minutes

Instructions:

1. Spiralize the zucchinis to create zoodles and set aside.

2. Preheat your grill to medium-high heat.

3. Season the chicken breasts with olive oil, garlic powder, salt, and black pepper.

4. Grill the chicken for about 6-7 minutes on each side or until fully cooked through.

5. While the chicken is grilling, heat a pan over medium heat and briefly sauté the zoodles for about 2-3 minutes until slightly tender.

6. Remove the grilled chicken from the grill and let it rest for a few minutes before slicing.

7. Toss the zoodles with the basil pesto in the pan until evenly coated.

8. Serve the pesto zoodles topped with sliced grilled chicken and a sprinkle of Parmesan cheese.

Tips:

  • For a spicier option, add red pepper flakes to the chicken seasoning.
  • Make sure not to overcook the zoodles as they can become mushy.
  • You can substitute grilled shrimp or tofu for the chicken for a different protein option.

Minute Mahi Mahi with Salsa Verde

Minute Mahi Mahi with Salsa Verde

This Minute Mahi Mahi with Salsa Verde is a quick and vibrant dish that perfectly balances the light, flaky fish with the zesty salsa, making it a delightful meal to savor.

Ingredients:

  • 2 Mahi Mahi fillets
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup fresh cilantro
  • 1/4 cup fresh parsley
  • 1 garlic clove, minced
  • 1 tablespoon lime juice
  • 1/2 teaspoon capers, rinsed
  • 1/4 teaspoon red pepper flakes (optional)

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Total Time: 15 minutes

Instructions:

1. Pat the Mahi Mahi fillets dry and season both sides with salt and black pepper.

2. Heat olive oil in a skillet over medium-high heat.

3. Cook the Mahi Mahi fillets for about 3-4 minutes on each side until they are golden and cooked through.

4. In a food processor, combine cilantro, parsley, garlic, lime juice, capers, and red pepper flakes. Pulse until smooth.

5. Serve the Mahi Mahi topped with the salsa verde and enjoy!

Tips:

  • For extra flavor, marinate the fish in lime juice and spices for 15-20 minutes before cooking.
  • Feel free to substitute Mahi Mahi with any firm white fish of your choice.
  • Adjust the heat in the salsa verde by increasing or decreasing the red pepper flakes.

Instant Pot Greek Chicken Wraps

Instant Pot Greek Chicken Wraps

Instant Pot Greek Chicken Wraps are a flavorful and wholesome meal that combines aromatic herbs and spices with tender chicken, perfect for a quick lunch or dinner.

Ingredients:

  • 1 pound boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup chicken broth
  • 1/2 cup feta cheese, crumbled
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 4 large tortillas or wraps
  • 1/2 cup tzatziki sauce

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Begin by seasoning the chicken breasts with olive oil, oregano, garlic powder, onion powder, salt, and black pepper.

2. Place the seasoned chicken in the Instant Pot and add the chicken broth.

3. Close the lid, select the manual setting, and cook on high pressure for 10 minutes.

4. After cooking, allow the pressure to release naturally for 5 minutes, then perform a quick release.

5. Remove the chicken and shred it using two forks before returning it to the pot.

6. To serve, layer the shredded chicken, feta cheese, cherry tomatoes, cucumber, and tzatziki sauce in the tortillas or wraps.

7. Roll the wraps tightly and enjoy!

Tips:

  • Use leftover chicken for a quick, easy meal prep option.
  • Add sliced olives or spinach for extra flavor and nutrition.
  • Wraps can be made ahead of time and stored in the fridge for up to 2 days.

Spinach and Feta Stuffed Omelette

Spinach and Feta Stuffed Omelette

This Spinach and Feta Stuffed Omelette brings together the fresh flavors of spinach and the tanginess of feta in a protein-packed breakfast that’s both satisfying and delicious.

Ingredients:

  • 4 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup milk
  • 1 tablespoon olive oil
  • Salt to taste
  • Pepper to taste

Preparation Time: 5 minutes

See also  20 High-Protein Pre-Workout Snacks

Cooking Time: 10 minutes

Total Time: 15 minutes

Instructions:

1. In a bowl, whisk together the eggs, milk, salt, and pepper until well combined.

2. Heat the olive oil in a non-stick skillet over medium heat.

3. Pour the egg mixture into the skillet, swirling to cover the bottom evenly.

4. Allow the eggs to cook for a few minutes until the edges start to set.

5. Sprinkle the chopped spinach and crumbled feta on one half of the omelette.

6. Carefully fold the other half of the omelette over the filling and cook for another 2-3 minutes until fully set.

7. Slide the omelette onto a plate, cut in half, and serve hot.

Tips:

  • For added flavor, consider sautéing some onions or garlic with the spinach.
  • You can substitute the feta with goat cheese or cheddar for a different taste.
  • Pair the omelette with a side of whole grain toast or fresh fruit for a balanced meal.

BBQ Chicken Quinoa Salad

BBQ Chicken Quinoa Salad

This BBQ Chicken Quinoa Salad is a delicious and nutritious blend of smoky flavors, tender chicken, and fresh veggies that makes it a perfect summer meal.

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 2 cups cooked chicken, shredded
  • 1/2 cup BBQ sauce
  • 1 cup cherry tomatoes, halved
  • 1 cup corn, canned or frozen
  • 1/2 cup red onion, diced
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
  • 1 lime, juiced

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Rinse the quinoa under cold water, then combine it with the water in a pot and bring to a boil.

2. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.

3. In a large bowl, mix the shredded chicken with BBQ sauce until well coated.

4. Add the cooked quinoa to the bowl with the chicken, then stir in the cherry tomatoes, corn, red onion, avocado, cilantro, lime juice, salt, and pepper.

5. Toss everything together until well combined and serve immediately, or refrigerate for later.

Tips:

  • For extra flavor, marinate the chicken in BBQ sauce for a few hours before cooking.
  • This salad can be served warm or cold, making it versatile for any occasion.
  • Feel free to customize with your favorite vegetables or add feta cheese for extra creaminess.
  • Store leftovers in an airtight container in the fridge for up to 3 days.

Minute Shrimp Stir-Fry Noodles

Minute Shrimp Stir-Fry Noodles

This Minute Shrimp Stir-Fry Noodles recipe showcases a delightful combination of succulent shrimp and vibrant vegetables in a savory sauce that’s ready in no time.

Ingredients:

  • 8 ounces rice noodles
  • 1 pound medium shrimp, peeled and deveined
  • 2 tablespoons vegetable oil
  • 2 cloves garlic, minced
  • 1 cup bell peppers, sliced
  • 1 cup snap peas
  • 3 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 teaspoon sesame oil
  • 2 green onions, chopped for garnish

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Instructions:

1. Soak the rice noodles in hot water for about 5 minutes, or until softened, then drain and set aside.

2. In a large skillet, heat the vegetable oil over medium-high heat.

3. Add the minced garlic and sauté for about 30 seconds until fragrant.

4. Add the shrimp and cook for 2-3 minutes until they turn pink and opaque.

5. Stir in the sliced bell peppers and snap peas; cook for another 2 minutes until tender-crisp.

6. Add the soaked noodles along with soy sauce, oyster sauce, and sesame oil; toss everything together for 1-2 minutes until well combined and heated through.

7. Serve immediately, garnished with chopped green onions.

Tips:

  • For added heat, include red pepper flakes in step 6.
  • Feel free to swap shrimp for chicken or tofu if desired.
  • Prep all ingredients before starting to cook for a quicker process.

Turkey and Veggie Skillet Hash

Turkey and Veggie Skillet Hash

This Turkey and Veggie Skillet Hash is a flavorful and nutritious one-pan meal that combines ground turkey with colorful vegetables and spices for a satisfying dish any time of day.

Ingredients:

  • 1 lb ground turkey
  • 2 cups diced bell peppers (mixed colors)
  • 1 cup diced onion
  • 1 cup diced zucchini
  • 1 cup diced potatoes (or sweet potatoes)
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp olive oil
  • 1/4 cup shredded cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. In a large skillet, heat 2 tbsp of olive oil over medium heat.

2. Add the diced onion and bell peppers; sauté for about 5 minutes until softened.

3. Stir in the minced garlic, paprika, oregano, salt, and pepper; cook for an additional 1 minute.

4. Add the ground turkey to the skillet, breaking it up as it cooks; cook until browned, about 7-10 minutes.

5. Once the turkey is cooked through, add the diced zucchini and potatoes; stir to combine.

6. Cover the skillet and allow to cook for 10-12 minutes, stirring occasionally, until the potatoes are tender.

7. If desired, sprinkle shredded cheese on top and cover for an additional 2-3 minutes until melted.

Tips:

  • You can substitute ground turkey with ground chicken or beef, depending on your preference.
  • Add your favorite herbs or spices to customize the flavor.
  • This dish can be stored in the refrigerator for up to 3 days and reheats well.
  • For a spicy kick, add some red pepper flakes while cooking.

Greek-Inspired Tuna Salad

Greek-Inspired Tuna Salad

This Greek-Inspired Tuna Salad combines fresh Mediterranean flavors with the nutritious goodness of tuna, making it a delightful and healthy meal option.

Ingredients:

  • 2 cans tuna, drained
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/3 cup Kalamata olives, pitted and chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.

2. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.

3. Pour the dressing over the tuna mixture and gently toss to combine.

4. Serve chilled or at room temperature. Enjoy!

Tips:

  • For added crunch, include some chopped bell peppers.
  • Serve on a bed of greens for a complete meal.
  • This salad can be made ahead of time and stored in the refrigerator for up to 2 days.

Rapid Ratatouille with Chickpeas

Rapid Ratatouille with Chickpeas

This Rapid Ratatouille with Chickpeas brings together vibrant vegetables and hearty chickpeas for a quick, healthy meal bursting with Mediterranean flavors.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 bell pepper, diced
  • 1 zucchini, sliced
  • 1 eggplant, diced
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) diced tomatoes
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • salt and pepper to taste
  • 2 tablespoons fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet, heat the olive oil over medium heat.

2. Add the diced onion and cook until translucent, about 3-4 minutes.

3. Stir in the minced garlic and cook for another minute.

4. Add the diced bell pepper, zucchini, and eggplant, cooking for about 5-7 minutes until they start to soften.

5. Incorporate the chickpeas and diced tomatoes, followed by the dried basil and oregano.

6. Season with salt and pepper to taste. Stir well and let simmer for another 10 minutes.

7. Remove from heat and garnish with fresh parsley before serving.

Tips:

  • For an extra kick, add a pinch of red pepper flakes while cooking.
  • Feel free to use any seasonal vegetables you have on hand.
  • This dish pairs beautifully with crusty bread or over rice.
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