25 Easy High Protein Dinners for Large Families

1. Sheet Pan Garlic Herb Chicken and Vegetables

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 8

Ingredients

• 4 pounds boneless skinless chicken breasts
• 2 pounds baby potatoes, halved
• 4 cups broccoli florets
• 2 red bell peppers, sliced
• ¼ cup olive oil
• 6 garlic cloves, minced
• 2 teaspoons Italian seasoning
• 2 teaspoons paprika
• Salt and black pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. Preheat the oven to 400°F.
2. Arrange the chicken and vegetables on two large sheet pans.
3. Drizzle with olive oil and sprinkle with garlic, Italian seasoning, paprika, salt, and pepper.
4. Toss the vegetables to coat evenly.
5. Bake for 30–35 minutes until the chicken reaches 165°F and the potatoes are tender.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 46g
• Carbohydrates: 18g
• Fat: 20g
• Fiber: 4g

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2. Baked BBQ Turkey Meatballs

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 8

Ingredients

• 4 pounds lean ground turkey
• 4 eggs
• 1 cup almond flour
• 1 cup sugar-free BBQ sauce
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons smoked paprika
• Salt and black pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. Preheat the oven to 400°F.
2. Combine all ingredients except half of the BBQ sauce.
3. Form into meatballs and place on two lined baking sheets.
4. Bake for 25 minutes.
5. Brush with the remaining BBQ sauce.
6. Bake for another 5 minutes and serve.

Nutrition Information (Per Serving)

• Calories: 432
• Protein: 45g
• Carbohydrates: 10g
• Fat: 23g
• Fiber: 2g

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3. Creamy Chicken and Broccoli Casserole

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 4 pounds cooked shredded chicken
• 6 cups broccoli florets
• 8 ounces reduced-fat cream cheese
• 1 cup plain Greek yogurt
• 1 cup chicken broth
• 2 cups shredded cheddar cheese
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Steam the broccoli for 3–4 minutes.
3. Mix the cream cheese, Greek yogurt, chicken broth, garlic powder, onion powder, salt, and pepper.
4. Fold in the chicken, broccoli, and half the cheddar cheese.
5. Transfer to a large casserole dish and top with the remaining cheese.
6. Bake for 30–35 minutes until bubbly and golden.

Nutrition Information (Per Serving)

• Calories: 486
• Protein: 49g
• Carbohydrates: 9g
• Fat: 27g
• Fiber: 2g

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4. One-Pot Beef and Bean Chili

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8

Ingredients

• 3 pounds lean ground beef
• 2 cans kidney beans, drained
• 2 cans black beans, drained
• 2 cans diced tomatoes
• 1 large onion, diced
• 5 garlic cloves, minced
• 3 tablespoons tomato paste
• 2 tablespoons chili powder
• 2 teaspoons cumin
• Salt and black pepper to taste

Instructions

1. Brown the ground beef in a large Dutch oven.
2. Add the onion and garlic and cook until softened.
3. Stir in tomato paste, chili powder, and cumin.
4. Add tomatoes and beans.
5. Simmer for 35 minutes, stirring occasionally.
6. Serve hot.

Nutrition Information (Per Serving)

• Calories: 474
• Protein: 42g
• Carbohydrates: 20g
• Fat: 24g
• Fiber: 6g

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5. Oven Baked Ranch Chicken

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8

Ingredients

• 4 pounds boneless skinless chicken breasts
• 3 tablespoons olive oil
• 2 tablespoons ranch seasoning
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• Salt and black pepper to taste
• ½ cup grated Parmesan cheese

Instructions

1. Preheat the oven to 400°F.
2. Brush the chicken with olive oil.
3. Sprinkle with ranch seasoning, garlic powder, paprika, salt, pepper, and Parmesan.
4. Arrange on a baking sheet.
5. Bake for 28–30 minutes until fully cooked.
6. Rest for 5 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 416
• Protein: 48g
• Carbohydrates: 3g
• Fat: 22g
• Fiber: 0g

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6. Italian Turkey Stuffed Peppers

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 8 large bell peppers
• 3 pounds lean ground turkey
• 2 cups cooked brown rice
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1 tablespoon Italian seasoning
• 2 teaspoons garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Brown the turkey in a large skillet.
3. Stir in rice, marinara sauce, garlic powder, Italian seasoning, salt, and pepper.
4. Fill the peppers with the turkey mixture.
5. Top with mozzarella cheese.
6. Bake for 35 minutes until the peppers are tender.

Nutrition Information (Per Serving)

• Calories: 458
• Protein: 40g
• Carbohydrates: 20g
• Fat: 24g
• Fiber: 4g

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7. Garlic Butter Pork Loin Roast

Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 30 minutes
Servings: 8

Ingredients

• 4 pounds pork loin roast
• 4 tablespoons butter, melted
• 6 garlic cloves, minced
• 2 teaspoons rosemary
• 2 teaspoons thyme
• 1 teaspoon paprika
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Mix the butter, garlic, rosemary, thyme, paprika, salt, and pepper.
3. Rub the mixture all over the pork loin.
4. Roast for 1 hour 15 minutes or until the internal temperature reaches 145°F.
5. Rest for 10 minutes before slicing.
6. Serve warm.

Nutrition Information (Per Serving)

• Calories: 452
• Protein: 44g
• Carbohydrates: 2g
• Fat: 29g
• Fiber: 0g

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8. Baked Lemon Garlic Salmon

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 8

Ingredients

• 4 pounds salmon fillets
• ¼ cup olive oil
• Juice of 2 lemons
• 6 garlic cloves, minced
• 2 teaspoons Italian seasoning
• 1 teaspoon paprika
• Salt and black pepper to taste
• 2 tablespoons chopped fresh parsley

Instructions

1. Preheat the oven to 400°F.
2. Place the salmon on a large baking sheet lined with parchment paper.
3. Whisk together olive oil, lemon juice, garlic, Italian seasoning, paprika, salt, and pepper.
4. Brush the mixture evenly over the salmon.
5. Bake for 18–20 minutes until the salmon flakes easily.
6. Garnish with fresh parsley before serving.

Nutrition Information (Per Serving)

• Calories: 436
• Protein: 43g
• Carbohydrates: 2g
• Fat: 28g
• Fiber: 0g

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9. Slow Cooker Salsa Chicken

Prep Time: 10 minutes
Cook Time: 6 hours
Total Time: 6 hours 10 minutes
Servings: 8

Ingredients

• 4 pounds boneless skinless chicken breasts
• 3 cups salsa
• 2 cans black beans, drained and rinsed
• 2 cups corn kernels
• 2 teaspoons cumin
• 2 teaspoons chili powder
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup shredded cheddar cheese

Instructions

1. Place the chicken in a slow cooker.
2. Add salsa, black beans, corn, cumin, chili powder, garlic powder, salt, and pepper.
3. Cover and cook on low for 6 hours.
4. Shred the chicken using two forks.
5. Stir everything together and top with cheddar cheese.
6. Cover for 5 minutes until the cheese melts before serving.

Nutrition Information (Per Serving)

• Calories: 428
• Protein: 46g
• Carbohydrates: 16g
• Fat: 18g
• Fiber: 5g

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10. Sheet Pan Sausage and Vegetables

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 8

Ingredients

• 3 pounds turkey sausage, sliced
• 3 zucchini, sliced
• 3 bell peppers, chopped
• 2 red onions, sliced
• ¼ cup olive oil
• 2 teaspoons Italian seasoning
• 2 teaspoons garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Toss the vegetables with olive oil and seasonings.
3. Spread the vegetables and sausage evenly across two sheet pans.
4. Bake for 30 minutes, stirring halfway through.
5. Serve hot.

Nutrition Information (Per Serving)

• Calories: 405
• Protein: 33g
• Carbohydrates: 12g
• Fat: 25g
• Fiber: 3g

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11. Chicken Fajita Bake

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 8

Ingredients

• 4 pounds boneless skinless chicken breasts, sliced
• 4 bell peppers, sliced
• 2 onions, sliced
• 3 tablespoons olive oil
• 2 tablespoons fajita seasoning
• Juice of 2 limes
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Toss the chicken, peppers, onions, olive oil, fajita seasoning, lime juice, salt, and pepper together.
3. Spread evenly onto two sheet pans.
4. Bake for 28–30 minutes until the chicken is cooked through.
5. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 396
• Protein: 45g
• Carbohydrates: 10g
• Fat: 18g
• Fiber: 3g

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12. Beef and Broccoli Skillet

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 8

Ingredients

• 3 pounds flank steak, thinly sliced
• 8 cups broccoli florets
• 3 tablespoons olive oil
• 5 garlic cloves, minced
• ¼ cup low-sodium soy sauce
• 2 tablespoons sesame oil
• 1 teaspoon ground ginger
• Black pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Brown the steak in batches.
3. Add garlic and broccoli.
4. Stir in soy sauce, sesame oil, ginger, and black pepper.
5. Cook until the broccoli is tender-crisp.
6. Return the steak to the skillet, toss well, and serve.

Nutrition Information (Per Serving)

• Calories: 418
• Protein: 41g
• Carbohydrates: 9g
• Fat: 24g
• Fiber: 3g

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13. Cheesy Chicken Spinach Casserole

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 4 pounds cooked shredded chicken
• 5 cups fresh spinach
• 8 ounces cream cheese, softened
• 1 cup plain Greek yogurt
• 2 cups shredded mozzarella cheese
• 1 cup grated Parmesan cheese
• 2 teaspoons garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Mix cream cheese, Greek yogurt, garlic powder, salt, and pepper until smooth.
3. Fold in the chicken, spinach, half the mozzarella, and Parmesan.
4. Transfer to a large casserole dish.
5. Sprinkle the remaining mozzarella over the top.
6. Bake for 35 minutes until bubbly and lightly browned.

Nutrition Information (Per Serving)

• Calories: 472
• Protein: 50g
• Carbohydrates: 6g
• Fat: 28g
• Fiber: 1g

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14. BBQ Chicken Drumsticks

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8

Ingredients

• 16 chicken drumsticks
• ½ cup sugar-free BBQ sauce
• 2 tablespoons olive oil
• 2 teaspoons smoked paprika
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Pat the drumsticks dry and coat with olive oil.
3. Season with paprika, garlic powder, onion powder, salt, and pepper.
4. Arrange on a large baking sheet.
5. Bake for 35 minutes.
6. Brush with BBQ sauce and bake for another 10 minutes until caramelized.
7. Serve hot.

Nutrition Information (Per Serving)

• Calories: 421
• Protein: 38g
• Carbohydrates: 6g
• Fat: 27g
• Fiber: 0g

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15. Garlic Parmesan Chicken Thigh Bake

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 16 boneless skinless chicken thighs
• ¼ cup olive oil
• 6 garlic cloves, minced
• 1 cup grated Parmesan cheese
• 2 teaspoons Italian seasoning
• 1 teaspoon paprika
• Salt and black pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. Preheat the oven to 400°F.
2. Mix olive oil, garlic, Italian seasoning, paprika, salt, and pepper.
3. Coat the chicken thighs evenly with the mixture.
4. Arrange in a large baking dish and sprinkle with Parmesan.
5. Bake for 35–40 minutes until the chicken reaches 165°F.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 42g
• Carbohydrates: 2g
• Fat: 30g
• Fiber: 0g

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16. Turkey Taco Rice Bake

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 3 pounds lean ground turkey
• 3 cups cooked brown rice
• 2 cups salsa
• 2 cups black beans, drained and rinsed
• 2 cups shredded Mexican cheese blend
• 2 teaspoons taco seasoning
• 1 teaspoon cumin
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Brown the turkey in a large skillet.
3. Stir in taco seasoning, cumin, salsa, rice, beans, salt, and pepper.
4. Transfer to a greased 9×13-inch baking dish.
5. Top with shredded cheese.
6. Bake for 30–35 minutes until hot and bubbly.

Nutrition Information (Per Serving)

• Calories: 486
• Protein: 42g
• Carbohydrates: 24g
• Fat: 24g
• Fiber: 5g

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17. Baked Honey Mustard Pork Chops

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8

Ingredients

• 8 boneless pork chops
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1 teaspoon dried thyme
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Whisk together Dijon mustard, honey, olive oil, garlic, thyme, salt, and pepper.
3. Coat the pork chops evenly with the mixture.
4. Arrange in a large baking dish.
5. Bake for 25–30 minutes until the pork reaches 145°F internally.
6. Let rest for 5 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 438
• Protein: 41g
• Carbohydrates: 7g
• Fat: 26g
• Fiber: 0g

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18. One-Pan Cajun Chicken and Sausage

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 8

Ingredients

• 3 pounds boneless skinless chicken breasts, cubed
• 2 pounds turkey sausage, sliced
• 3 bell peppers, sliced
• 2 zucchini, sliced
• 1 large onion, sliced
• ¼ cup olive oil
• 2 tablespoons Cajun seasoning
• 1 teaspoon garlic powder
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Toss all ingredients together in a large bowl.
3. Spread evenly across two sheet pans.
4. Bake for 30–35 minutes, stirring once halfway through.
5. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 452
• Protein: 44g
• Carbohydrates: 10g
• Fat: 26g
• Fiber: 2g

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19. Baked Garlic Butter Cod

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8

Ingredients

• 4 pounds cod fillets
• ¼ cup butter, melted
• 6 garlic cloves, minced
• Juice of 2 lemons
• 2 teaspoons parsley
• 1 teaspoon paprika
• Salt and black pepper to taste

Instructions

1. Preheat the oven to 400°F.
2. Arrange the cod in a greased baking dish.
3. Mix butter, garlic, lemon juice, parsley, paprika, salt, and pepper.
4. Pour over the fish.
5. Bake for 18–20 minutes until the fish flakes easily.
6. Spoon the pan juices over the cod before serving.

Nutrition Information (Per Serving)

• Calories: 364
• Protein: 44g
• Carbohydrates: 2g
• Fat: 18g
• Fiber: 0g

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20. Chicken Enchilada Casserole

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 8

Ingredients

• 4 cups cooked shredded chicken
• 12 corn tortillas, cut into strips
• 3 cups enchilada sauce
• 2 cups black beans, drained and rinsed
• 2 cups shredded cheddar cheese
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375°F.
2. Layer tortillas, chicken, beans, enchilada sauce, and cheese in a greased baking dish.
3. Repeat the layers until all ingredients are used.
4. Sprinkle the remaining cheese on top.
5. Bake for 30–35 minutes until bubbly.
6. Let rest for 10 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 458
• Protein: 39g
• Carbohydrates: 24g
• Fat: 22g
• Fiber: 5g

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21. Slow Cooker Beef Stew

Prep Time: 20 minutes
Cook Time: 8 hours
Total Time: 8 hours 20 minutes
Servings: 8

Ingredients

• 4 pounds beef stew meat
• 6 carrots, sliced
• 4 celery stalks, sliced
• 2 onions, chopped
• 4 cups beef broth
• 3 tablespoons tomato paste
• 4 garlic cloves, minced
• 2 teaspoons thyme
• Salt and black pepper to taste

Instructions

1. Add all ingredients to a large slow cooker.
2. Stir well to combine.
3. Cover and cook on low for 8 hours.
4. Stir before serving.
5. Taste and adjust seasoning if needed.

Nutrition Information (Per Serving)

• Calories: 446
• Protein: 43g
• Carbohydrates: 12g
• Fat: 24g
• Fiber: 2g

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22. Teriyaki Chicken Sheet Pan Dinner

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 8

Ingredients

• 4 pounds boneless skinless chicken thighs
• 4 cups broccoli florets
• 3 bell peppers, sliced
• ½ cup low-sodium teriyaki sauce
• 2 tablespoons sesame oil
• 2 teaspoons garlic powder
• 1 teaspoon grated ginger
• Sesame seeds for garnish

Instructions

1. Preheat the oven to 400°F.
2. Arrange the chicken and vegetables on two sheet pans.
3. Drizzle with teriyaki sauce and sesame oil.
4. Sprinkle with garlic powder and ginger.
5. Bake for 30 minutes until the chicken is fully cooked.
6. Garnish with sesame seeds before serving.

Nutrition Information (Per Serving)

• Calories: 431
• Protein: 41g
• Carbohydrates: 11g
• Fat: 24g
• Fiber: 3g

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23. Garlic Butter Shrimp and Vegetables

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8

Ingredients

• 4 pounds large shrimp, peeled and deveined
• 4 zucchini, sliced
• 3 bell peppers, sliced
• ¼ cup butter
• 6 garlic cloves, minced
• 2 tablespoons lemon juice
• 2 teaspoons Italian seasoning
• Salt and black pepper to taste

Instructions

1. Melt the butter in a large skillet over medium heat.
2. Cook the vegetables for 6–7 minutes.
3. Add garlic and shrimp.
4. Season with Italian seasoning, salt, and pepper.
5. Cook until the shrimp turn pink.
6. Stir in lemon juice and serve immediately.

Nutrition Information (Per Serving)

• Calories: 352
• Protein: 40g
• Carbohydrates: 8g
• Fat: 17g
• Fiber: 2g

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24. Spinach Turkey Lasagna

Prep Time: 30 minutes
Cook Time: 55 minutes
Total Time: 1 hour 25 minutes
Servings: 8

Ingredients

• 3 pounds lean ground turkey
• 12 lasagna noodles, cooked
• 4 cups marinara sauce
• 3 cups ricotta cheese
• 3 cups shredded mozzarella cheese
• 3 cups fresh spinach
• 1 cup grated Parmesan cheese
• 2 teaspoons Italian seasoning

Instructions

1. Preheat the oven to 375°F.
2. Brown the ground turkey and stir in Italian seasoning.
3. Layer noodles, marinara, turkey, spinach, ricotta, and mozzarella in a large baking dish.
4. Repeat the layers until all ingredients are used.
5. Top with Parmesan cheese.
6. Bake for 50–55 minutes until golden and bubbling.
7. Rest for 10 minutes before slicing.

Nutrition Information (Per Serving)

• Calories: 522
• Protein: 43g
• Carbohydrates: 29g
• Fat: 25g
• Fiber: 3g

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25. Garlic Herb Roast Chicken

Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Total Time: 1 hour 50 minutes
Servings: 8

Ingredients

• 2 whole chickens (about 4 pounds each)
• ¼ cup butter, softened
• 6 garlic cloves, minced
• 2 teaspoons rosemary
• 2 teaspoons thyme
• 2 teaspoons paprika
• Salt and black pepper to taste
• 2 lemons, halved

Instructions

1. Preheat the oven to 400°F.
2. Mix butter, garlic, rosemary, thyme, paprika, salt, and pepper.
3. Rub the mixture all over and under the skin of both chickens.
4. Place the lemon halves inside the cavities.
5. Roast for 1 hour 25–30 minutes, or until the thickest part reaches 165°F.
6. Rest for 15 minutes before carving and serving.

Nutrition Information (Per Serving)

• Calories: 468
• Protein: 46g
• Carbohydrates: 2g
• Fat: 30g
• Fiber: 0g