20 High Protein Pantry Recipes You'll Love (2024)

Jump to Recipe

Make these high protein pantry meals just with pantry staples. In that way, they’re cheaper yet full of nutrition!

Sometimes eating a healthy diet means that you just want to quickly put together some of the ingredients you can find in a pantry and make it delicious.

Today I’m sharing with you multiple high protein meals that you can make with your pantry products. Those include beans, lentils, chickpeas, canned meats, fish, and so much more!

20 High Protein Pantry Recipes You'll Love (1)

1. Spanish Beans with Tomatoes

20 High Protein Pantry Recipes You'll Love (2)

Source: veggiedesserts.com

With just 7 ingredients, you can make these Spanish beans in just under 20 minutes. You can serve this dish for lunch, high protein dinner, or even just as a side dish.

Since the recipe uses beans, it’s relatively high in protein and can be made with your most essential pantry products!

Per Serving:

  • Calories: 125
  • Fats: 2g
  • Protein: 6g
  • Carbs: 19g
  • Fiber: 6g
  • Sugar: 3g

Recipe

2. Mexican Three Bean Salad

20 High Protein Pantry Recipes You'll Love (3)

Source: eatwithclarity.com

Increase the amount of fiber, protein, and fats by using beans!

Use glass containers like these to keep your food in the fridge, as they will keep the salad fresh for much longer.

Check out more high protein vegetarian meals!

Per Serving:

  • Calories: 205
  • Fats: 5.3g
  • Protein: 10g
  • Carbs: 31.8g
  • Fiber: 9.3g
  • Sugar: 4.3g

Recipe

3. Hearty High-Protein Lentil, Kidney Bean, and Chickpea Chili

20 High Protein Pantry Recipes You'll Love (4)

Source: onegreenplanet.org

Love a chilli? Well, if you’re looking for plant-based protein to get into your diet, this is the recipe.

If you’re tired of having your pantry foods cooked a similar way all the time, this recipe is a game-changer. It incorporates several spices that truly make the dish flavorful and exciting!

Per Serving:

  • Calories: 335
  • Fats: 4.5g
  • Protein: 21g
  • Carbs: 56g
  • Sugar: 12g

Recipe

4. Vegan and Protein-Packed Lentil and Bean Tomato Stew

20 High Protein Pantry Recipes You'll Love (5)

Source: furtherfood.com

There is nothing tastier and easier to make than a stew.

As long as you have your dry pantry items, you can just throw everything into a pot and make it happen.

That’s where I like to use an Instant Pot. You can get one here for a good price!

Per Serving:

  • Calories: 193
  • Fats: 1g
  • Protein: 13g
  • Carbs: 34g
  • Fiber: 10g
  • Sugar: 4g

Recipe

5. Soured Chickpea Lemon Curry

20 High Protein Pantry Recipes You'll Love (6)

Source: nestandglow.com

This meal is full of spices that blend beautifully with lemon, tomato, and creamy chickpeas.

What I love about this particular recipe is that you only need a few ingredients such as onion, chickpeas, and chopped tomatoes. The rest of what you use is going to be spices that you can improvise with.

Per Serving:

  • Calories: 287
  • Fats: 11g
  • Protein: 15g
  • Carbs: 35g
  • Fiber: 9g
  • Sugar: 8g

Recipe

6. Low Carb Peanut Butter Protein Balls

20 High Protein Pantry Recipes You'll Love (7)

Source: wholesomeyum.com

These protein balls are the perfect high protein snack; you can make yourself just using your pantry ingredients.

I highly recommend using Perfect Keto collagen powder because it’s low in carbs and sugars. You can stock up on powdered erythritol here.

Per Serving:

  • Calories: 92
  • Fats: 7.5g
  • Protein: 4g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 0.2g

Recipe

7. High Protein Chickpea Minestrone Soup

20 High Protein Pantry Recipes You'll Love (8)

Source: skinnyfitalicious.com

Now, if you’ve had a crockpot standing around without being used, this is your time! Make this high protein soup that’s also extra nutritious.

An interesting product you’ll want to use to keep this soup high in protein is a chickpea and red lentil pasta called Chickapea pasta.

Per Serving:

  • Calories: 395
  • Fats: 8g
  • Protein: 37g
  • Carbs: 52g
  • Fiber: 13g
  • Sugar: 10g

Recipe

8. Salmon Fishcakes

20 High Protein Pantry Recipes You'll Love (9)

Source: lovecannedfood.com

This recipe is an amazing source of protein because of the fish and peas. Also, when you get bored of eating beans, and chickpeas, it’s definitely a nice change to your regular meals.

This is a perfect high protein freezer meal.

Per Serving (Calculated):

  • Calories: 308
  • Fats: 13g
  • Protein: 25g
  • Carbs: 24g
  • Fiber: 4.6g
  • Sugar: 3.5g

Recipe

9. Easy Thai Chicken Salad with Canned Chicken

20 High Protein Pantry Recipes You'll Love (10)

Source: lowcarbyum.com

Bring Thai flavors into your home with this chicken salad. It’s quick, easy, and budget-friendly, which we can all appreciate.

Once again, here we’re going to be using canned chicken, which you can easily store long-term.

Check out more high protein low carb recipes like this here.

Per Serving:

  • Calories: 181
  • Fats: 12g
  • Protein: 9g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 2g

Recipe

10. White Bean Chicken Chili

20 High Protein Pantry Recipes You'll Love (11)

Source: allrecipes.com

This white bean chicken chili can be easily made in your slow cooker.

Just throw all the ingredients and let them do the job. Great if you’re feeling lazy and don’t really want to do the cleanup afterward.

Who does, anyway? Here is a good quality slow cooker I recommend.

Per Serving:

  • Calories: 220
  • Fats: 6.1g
  • Protein: 20.1g
  • Carbs: 21.2g
  • Fiber: 6g
  • Sugar: 4g

Recipe

11. High Protein Chicken & Quinoa Skillet

20 High Protein Pantry Recipes You'll Love (12)

Source: bulkbites.com

This skillet is perfect comfort food that’s quite cheap but does for a fancy dinner. So, when you’re in need of something a little special and want to make sure that your protein intake is high, this is the recipe to try!

Per Serving:

  • Calories: 485
  • Fats: 9g
  • Protein: 52g
  • Carbs: 51g
  • Fiber: 12.72g
  • Sugar: 6.84g

Recipe

12. Mediterranean Roasted Mackarel

20 High Protein Pantry Recipes You'll Love (13)

Source: rootandrevel.com

Mackerel is an excellent source of protein and, on top of it, is a good source of omega-3s. What I love about it is that it can stay fresh for a long time as long as it’s canned well.

This recipe goes particularly well with a bit of whole grain rice or sweet potatoes.

Per Serving:

  • Calories: 211
  • Fats: 14.3g
  • Protein: 14g
  • Carbs: 8.9g
  • Fiber: 3.3g
  • Sugar: 37g

Recipe

13. Easy Cranberry Chicken

20 High Protein Pantry Recipes You'll Love (14)

Source: bellyfull.net

Using berries to flavor our meats is one of those things we don’t do enough.

Especially when it’s chicken that’s so bland on its own. Now, the recipes use chicken thighs, but you can easily use canned chicken.

As long as you have your cranberry sauce, the recipe will turn out great!

Per Serving:

  • Calories: 461
  • Fats: 15g
  • Protein: 37g
  • Carbs: 43g
  • Fiber: 1g
  • Sugar: 37g

Recipe

14. Easy Tuna Casserole with Egg Noodles

20 High Protein Pantry Recipes You'll Love (15)

Source: unsophisticook.com

When you’re craving for a comforting high-protein meal, this is the recipe you should try.

Lower the number of carbs in this recipe by using crushed pork rinds instead of breadcrumbs.

You could also use almond flour. You can stock up on pork rinds here and almond flour here.

Per Serving:

  • Calories: 268
  • Fats: 9.2g
  • Protein: 15.3g
  • Carbs: 29.9g
  • Fiber: 4.3g
  • Sugar: 5g

Recipe

15. Instant Pot Vegan Split Pea Soup

20 High Protein Pantry Recipes You'll Love (16)

Source: recipethis.com

Comfort yourself with a nice bowl of soup that’s also high in protein. It’s also vegan!

Thus, a great option if you’re looking to introduce more high protein vegan meals into your diet while still stay on a high protein diet.

Per Serving (Calculated for 5 servings):

  • Calories: 213
  • Fats: 1g
  • Protein: 12g
  • Carbs: 42g
  • Fiber: 15g
  • Sugar: 11g

Recipe

16. Alaskan Salmon with Black Quinoa and Spinach

20 High Protein Pantry Recipes You'll Love (17)

Source: bevcooks.com

Did you know that salmon goes so beautifully with quinoa, both of which are high in protein? Add a bit of spinach, onion, and cayenne chili, and here you have a meal that’s delicious and nutritious.

A bit of lemon and chili truly makes the flavor palette pop.

Per Serving (Calculated):

  • Calories: 559
  • Fats: 25g
  • Protein: 23g
  • Carbs: 63g
  • Fiber: 8.8g
  • Sugar: 2.6g

Recipe

17. Easy and Creamy Pesto Keto Meatballs

20 High Protein Pantry Recipes You'll Love (18)

Source: lighterkitchen.com

If you’re on a low carb diet and want to eat more protein, it’s a perfect high protein low carb dinner idea.

Pesto actually makes canned chicken or turkey extra delicious. With a bit of almond flour, which is low carb, and garlic, you can take these meatballs to a whole new level.

Per Serving:

  • Calories: 314
  • Fats: 23g
  • Protein: 21g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 2g

Recipe

18. Black Bean Quinoa Soup

20 High Protein Pantry Recipes You'll Love (19)

Source: dinner-mom.com

Now, if you’re looking for a thick soup that’s packed with protein and fiber, this is a lovely recipe to try. This one will quickly become a favorite amongst the family: whether it’s the kids or the adults, the soup is too good not to like!

Per Serving:

  • Calories: 423
  • Fats: 4g
  • Protein: 23g
  • Carbs: 74g
  • Fiber: 22g
  • Sugar: 5g

Recipe

19. Moroccan Turkey and Chickpea Skillet

20 High Protein Pantry Recipes You'll Love (20)

Source: reciperunner.com

Who said you could not bring Moroccan flavors into your kitchen?

I know many love skillet meals anyway, so this is just an excellent way to use some of those pantry products and eat a high protein diet at the same time.

Per Serving:

  • Calories: 439
  • Fats: 9g
  • Protein: 48g
  • Carbs: 46g
  • Fiber: 10g
  • Sugar: 16g

Recipe

20. One-Pot Cheesy Mexican Lentils with Black Beans and Rice

20 High Protein Pantry Recipes You'll Love (21)

Source: reciperunner.com

Now, I’ve probably left the most delicious meal for the end! This one-pot cheesy Mexican lentil, black bean, and rice meal is truly something else.

If you love Mexican flavors. The recipe does include cheese that has an expiration date, but otherwise, this recipe is pantry-friendly!

Per Serving:

  • Calories: 498
  • Fats: 14g
  • Protein: 30g
  • Carbs: 65g
  • Fiber: 18g
  • Sugar: 11g

Recipe

20 High Protein Pantry Recipes You'll Love (22)

20 High Protein Pantry Recipes You'll Love

Have some food in your pantry? Make these delicious High Protein Pantry Recipes that taste absolutely awesome.

5 from 2 votes

Print Recipe Pin Recipe Save

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course High Protein

Cuisine American

Servings 6 -8

Ingredients

  • 1. Spanish Beans with Tomatoes
  • 2. Mexican Three Bean Salad
  • 3. Hearty High-Protein Lentil Kidney Bean, and Chickpea Chili
  • 4. Vegan and Protein-Packed Lentil and Bean Tomato Stew
  • 5. Soured Chickpea Lemon Curry
  • 6. Low Carb Peanut Butter Protein Balls
  • 7. High Protein Chickpea Minestrone Soup
  • 8. Salmon Fishcakes
  • 9. Easy Thai Chicken Salad with Canned Chicken
  • 10. White Bean Chicken Chili
  • 11. High Protein Chicken & Quinoa Skillet
  • 12. Mediterranean Roasted Mackarel
  • 13. Easy Cranberry Chicken
  • 14. Easy Tuna Casserole with Egg Noodles
  • 15. Instant Pot Vegan Split Pea Soup
  • 16. Alaskan Salmon with Black Quinoa and Spinach
  • 17. Easy and Creamy Pesto Keto Meatballs
  • 18. Black Bean Quinoa Soup
  • 19. Moroccan Turkey and Chickpea Skillet
  • 20. One-Pot Cheesy Mexican Lentils with Black Beans and Rice

Instructions

  • Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.

  • Get your shopping list going and make sure you've got all the ingredients.

  • Get cooking and make your next High Protein Pantry Recipe!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!

Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!

20 High Protein Pantry Recipes You'll Love (2024)

FAQs

What would be a good high-protein meal? ›

Case in point, our caramelized beef with rice, steak grain bowls, creamy Tuscan chicken, and sheet pan bibimbap. Want more high-protein inspiration? Check out our top weeknight dinners featuring steak, chicken, and seafood, and our favorite vegetarian dinners too.

What is the best protein food from the supermarket? ›

30 High-Protein, Low-Calorie Packaged Foods
  • 1 of 30. Chobani Simply 100 Crunch. ...
  • 2 of 30. Sargento Balanced Breaks. ...
  • 3 of 30. Califia Farms Full Shot Cold Brew. ...
  • 4 of 30. Organic Valley Grassmilk. ...
  • 5 of 30. Good Culture Organic Cottage Cheese. ...
  • 6 of 30. Muscleegg Egg Whites. ...
  • 7 of 30. Sweet Earth Get Focused! ...
  • 8 of 30. Epic Bone Broth.

What is a protein rich meal? ›

poultry – chicken, turkey, duck, emu, goose, bush birds. fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams. eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

How do you eat high-protein meals? ›

You can increase the amount of protein you eat by eating high protein foods, such as lean meat, poultry, seafood, dairy products, or eggs, at each meal. You can also eat plant-based protein sources such as beans, legumes, nuts, and seeds.

What 3 foods contain the highest amount of protein? ›

High protein foods
  • One salmon fillet (178 g) contains 39.3 g of protein .
  • Chicken breast is a lean source of protein. ...
  • Beef offers high amounts of protein per serving. ...
  • There is a range of different types of beef to choose from. ...
  • One can (107 g) of tuna contains around 20.3 g of protein .

What meat is highest in protein? ›

Complete List of High Protein Foods
  • Chicken breast (skinless, cooked): 32 g.
  • Turkey breast (skinless, roasted): 30 g.
  • Beef roast (roasted): 28 g.
  • Pork roast (roasted): 27 g.
  • Ground beef (fat content not specified, cooked): 26 g.
  • Salmon (baked or broiled): 25 g.
  • Halibut (cooked, dry heat): 23 g.
  • Tilapia (cooked, dry heat): 26 g.
May 19, 2023

Which cheap food has the most protein? ›

Cheap and Healthy Sources of Protein
  • Sardines. 1/11. You don't need to spend a bundle to stock up on protein-rich foods. ...
  • Cottage Cheese. 2/11. Cottage cheese not only has nearly 24 grams of protein per cup, it also has casein. ...
  • Lentils. 3/11. ...
  • Oats. 4/11. ...
  • Ground Turkey. 5/11. ...
  • Peanuts. 6/11. ...
  • Tempeh. 7/11. ...
  • Chicken Breast. 8/11.
Aug 28, 2022

What is the number 1 healthiest protein? ›

Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources.

What are the top 20 protein foods? ›

20 high-protein foods to try
  1. Eggs. Eggs are a breakfast staple – they help you to feel fuller for longer so you don't reach for the mid-morning snacks. ...
  2. Chicken. ...
  3. Tofu. ...
  4. Salmon. ...
  5. Oats. ...
  6. Beef. ...
  7. Tuna. ...
  8. Almonds.
Oct 15, 2023

What vegetable has the most protein? ›

And what are the best sources for protein?
  • Green peas. Green peas are at the top of the list of the most protein-filled vegetables. ...
  • Spinach. A big crisp spinach salad is certainly refreshing, especially on a hot day in the South. ...
  • Collard greens. ...
  • Sweet corn. ...
  • Mustard greens. ...
  • Lima beans. ...
  • Asparagus. ...
  • Broccoli.

What dinner has the most protein? ›

Low-fat seafood like shrimp and tuna are great for dinner because they are high in protein and deliver more protein ounce for ounce than higher fat meats like beef. Other high-protein meats include chicken breast, lean beef, and bison.

How to get 40g protein per meal? ›

High Protein Meals With 40g Of Protein22 Jan
  1. Grilled Chicken with Quinoa and Roasted Vegetables. Ingredients: • 170g grilled chicken breast. • 185g cooked quinoa. ...
  2. Turkey and Black Bean Burrito Bowls. Ingredients: • ...
  3. Salmon and Quinoa Salad. Ingredients: • 170g baked or grilled salmon fillet.

What food burns belly fat the fastest? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

How can I get 30g of protein in a meal? ›

30 grams of protein cheat sheet:
  1. 1 1/2 cups Greek yogurt.
  2. 1 cup tempeh.
  3. 5 oz shrimp (about 10 large shrimp)
  4. 1 cup cottage cheese.
  5. 4 oz chicken (about half of a chicken breast)
  6. 5 oz grass-fed steak (slightly larger than a deck of cards)
  7. 1 1/2 cups tofu.
  8. 2 cups black beans.
May 19, 2023

How to get 150g of protein a day? ›

An Easy Way To Get 150+ Grams Of Protein
  1. 3 Eggs - 18 grams.
  2. 50 g of Egg Whites - 5 grams.
  3. 1 cup of Fairlife 2% Milk - 13 grams.
  4. 4 oz Ground Turkey - 20 grams.
  5. 1 ½ cups of Cottage Cheese - 16 grams.
  6. 2 Scoops of Protein Supplement - 31 grams.
  7. 3 Tbsps of Peanut Butter - 10 grams.
  8. 1 Packet of Safe Catch Tuna - 23 grams.

Top Articles
Latest Posts
Article information

Author: Rob Wisoky

Last Updated:

Views: 6796

Rating: 4.8 / 5 (48 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Rob Wisoky

Birthday: 1994-09-30

Address: 5789 Michel Vista, West Domenic, OR 80464-9452

Phone: +97313824072371

Job: Education Orchestrator

Hobby: Lockpicking, Crocheting, Baton twirling, Video gaming, Jogging, Whittling, Model building

Introduction: My name is Rob Wisoky, I am a smiling, helpful, encouraging, zealous, energetic, faithful, fantastic person who loves writing and wants to share my knowledge and understanding with you.