5 High-Protein Dinner Recipes (Ready in 20 Minutes or Less)

Looking for quick, high-protein dinners? We know cooking at the end of the day can feel like a chore—but that doesn't mean your nutrition has to suffer.

Getting enough protein in every meal is essential whether you're aiming to lose fat or gain muscle, and dinner is no exception. That's why we're sharing 5 easy, healthy recipes ready in under 20 minutes—perfect for helping you reach your goals with minimal effort.

Find these recipes in Fitia, where you can also customize ingredients and portion sizes according to your preferences. Click each one to discover more.

1. Avocado, Tuna and Tomato Sandwich

A nutritious, easy-to-make classic. Enhance the flavor by adding lemon juice, salt, pepper, and garlic to the mashed avocado.

⌛️ Ready in 5 min | 🍽 1 sandwich

🔥 Nutrition per Sandwich:

• Calories: 463 kcal
• Protein: 38 g
• Carbs: 43 g
• Fat: 15 g

🍴 Ingredients for 1 Sandwich:

• Tuna in water – 1 can (120 g)
• Avocado – ¼ unit (60 g)
• Tomato – ¼ unit (33 g)
• Bread slices – 2 units (80 g)

👨‍🍳 Instructions:

1. Mash the avocado until creamy.
2. Slice the tomato thinly.
3. Drain the tuna and assemble your sandwich.

📲 Open the recipe in Fitia here

2. Chicken Quesadillas

Quesadillas are a quick, delicious meal that you can easily customize. This version adds chicken for extra protein.

⌛️ Ready in 15 min | 🍽 1 quesadilla

🔥 Nutrition per Serving:

• Calories: 321 kcal
• Protein: 26 g
• Carbs: 20 g
• Fat: 15 g

🍴 Ingredients for 1 Quesadilla:

• Chicken breast (raw weight) – 80 g
• Wheat tortilla – 1 unit (40 g)
• Mozzarella cheese – 1 slice (25 g)
• Oil (optional) – 1 tsp (5 g)

👨‍🍳 Instructions:

1. Cook chicken strips until golden.
2. Lightly warm tortilla, add shredded cheese and cooked chicken.
3. Fold tortilla and heat until cheese melts.

📲 Open the recipe in Fitia here

3. Greek Omelette

Quick, light, and nutritious, this omelette is low in carbs and uses ingredients you likely have at home. Goes great with toast or rice cakes.

⌛️ Ready in 8 min | 🍽 1 omelette

🔥 Nutrition per Serving:

• Calories: 309 kcal
• Protein: 23 g
• Carbs: 6 g
• Fat: 21 g

🍴 Ingredients for 1 Omelette:

• Whole eggs – 2 units (110 g)
• Egg white – 1 unit (40 g)
• Tomato – ½ unit (65 g)
• Feta cheese – 1 slice (25 g)
• Spinach – 5 leaves (15 g)
• Diced onion – 1 tbsp (14 g)
• Olive oil – ½ tbsp (5 g)

👨‍🍳 Instructions:

1. Sauté onion, tomato, and spinach in oil.
2. Add beaten eggs, cook over low heat, sprinkle feta on top.
3. Fold when golden underneath and serve.

📲 Open the recipe in Fitia here

4. Chicken-Stuffed Bell Pepper

A delicious way to eat more veggies. High in protein, fiber, and vitamins. You can replace bell pepper with other veggies like caigua if preferred.

⌛️ Ready in 20 min | 🍽 1 serving

🔥 Nutrition per Serving:

• Calories: 392 kcal
• Protein: 37 g
• Carbs: 19 g
• Fat: 19 g

🍴 Ingredients for 1 Stuffed Pepper:

• Chicken breast (raw weight) – 100 g
• Tomato – ½ unit (65 g)
• Mozzarella cheese – 2 slices (50 g)
• Red bell pepper – 1 unit (200 g)
• Onion – ⅔ unit
• Olive oil – ½ tbsp (5 g)

👨‍🍳 Instructions:

1. Preheat oven to 180°C (356°F).
2. Remove seeds from bell pepper and boil for 1 minute.
3. Dice tomato and onion, sauté in olive oil until soft.
4. Add diced chicken, season, and cook thoroughly.
5. Fill pepper with the chicken mixture, top with cheese, and bake until cheese melts.

📲 Open the recipe in Fitia here

5. Banana, Peanut, Oat & Milk Smoothie

A quick, energizing option ideal for gaining muscle or when you need extra calories. Customize ingredients as desired.

⌛️ Ready in 3 min | 🍽 1 smoothie

🔥 Nutrition per Serving:

• Calories: 539 kcal
• Protein: 23 g
• Carbs: 62 g
• Fat: 26 g

🍴 Ingredients for 1 Smoothie:

• 1 medium banana (130 g)
• 3 tbsp peanuts (42 g)
• 1 cup milk (240 g)
• 2 tbsp oats (20 g)

👨‍🍳 Instructions:

1. Blend all ingredients until creamy.
2. Add ice or sweetener if desired.

Pro tip: Want to add honey, sugar, or sweetener? Easily find their nutritional info in Fitia’s food database!

📲 Open the recipe in Fitia here