15+ High-Protein, Gut-Healthy 30-Minute Dinner Recipes

15+ High-Protein, Gut-Healthy 30-Minute Dinner Recipes

Support your gut health with delicious protein-rich dinners. These dishes are filled with high-fiber ingredients like asparagus and beans as well as fermented ingredients like kimchi and tempeh that support digestion and a healthy gut. Plus, each recipe contains 15 grams or more of protein from foods like lean proteins and legumes to help you stay full and satisfied. In 30 minutes or less, you can enjoy flavor-packed and filling recipes like Salmon with Curried Yogurt and Cucumber Salad and Dan Dan Noodles with Shrimp.


Salmon with curried yoghurt and cucumber salad


Three ingredients you probably already have on hand — curry powder, yogurt, and lemon juice — combine into a delicious sauce that transforms simple grilled salmon. This healthy and easy dinner recipe comes together in just 20 minutes.



Thai pillow


This healthy Thai recipe contains less than half the calories and sodium of traditional Thai favorites. Look for dried rice noodles, sometimes called “pad thai” or “straight cut” noodles, in the Asian foods section of most supermarkets and natural food stores. Served with cucumber slices, rice vinegar and coriander sauce.



Dan Dan Noodles with Shrimp


Make delicious and healthy dan dan noodles with soy sauce, sesame, shrimp and peanuts in just 30 minutes. Sichuan preserved vegetables add a bright touch of tangy, slightly fermented flavor. Look for it in Asian markets if you want the most authentic flavor or a kimchi alternative.



Salmon rice bowl


Ali Redmond

Inspired by the viral TikTok trend, this salmon rice bowl makes for a delicious lunch or dinner. With healthy ingredients like instant brown rice, salmon, and vegetables, you’ll have a delicious meal in just 25 minutes.



Sesame, honey and quinoa bowl


Here we blend tomatoes with a honey-sesame dressing and serve them over quinoa and shredded carrots for a satisfying vegetarian meal. Served with sesame breadsticks.



Grilled salmon with miso glaze


Versatile miso (fermented soybean paste) keeps for months in the refrigerator and adds instant flavor to soups, sauces, dips, marinades and salad dressings. In general, the milder the miso, the milder and sweeter its flavor. Light miso is the key to the great flavor of this salmon.



Creamy spinach pasta


This may be one of the creamiest, light pasta dishes I’ve ever had! Mascarpone cheese adds unexpected richness to spinach pasta — especially in a healthy pasta recipe.



Chickpea pasta with mushrooms and kale


Greg Dupree

Adding pasta with vegetables like cabbage and mushrooms here is not only delicious, it also makes the meal more satisfying.



One Pot Chicken and Broccoli Pasta


Jennifer Causey

This creamy chicken and broccoli pasta is a quick and easy weeknight dinner. We choose small shells in this recipe, but any other small pasta, such as orecchiette, will also work.



Roasted rosemary salmon with asparagus and potatoes


Yukon Golds are great here because they get crispy on the outside but perfectly creamy on the inside. A brush stroke or two of balsamic glaze provides rich color and a sweet finish to grilled salmon.



Miso-maple salmon


White miso paste packs an umami flavor to this healthy salmon recipe. But being the lightest and sweetest gluten-free fermented paste, it won’t overpower this dish. Use any leftover salmon (within 3 days) to make Lemon Garlic Pasta with Salmon, Easy Scallion and Salmon Sauce, or Spicy Salmon Cakes (see linked recipes).



Greek inspired burgers with herb feta sauce


These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon, and feta cheese. If you can’t find ground lamb, ask your butcher to grind some for you.



Polenta dishes with roasted vegetables and fried eggs


You really can’t beat creamy polenta with a fried egg on top—unless you add some roasted veggies, like we did in this healthy and satisfying meal in a bowl. You can serve these dishes for a satisfying brunch, lunch, or dinner in just 30 minutes. Feel free to swap out (or add) other vegetables, such as broccoli, to customize your dishes according to what’s in season or what’s on hand.



Sheet pan shrimp and asparagus


Photography/Fred Hardy, Design/Ruth Blackburn

This shrimp and asparagus makes a complete meal in one skillet! The shrimp and asparagus are cooked together perfectly. Crushed red pepper adds a touch of heat while lemon juice brightens the dish.



One bowl of chicken pesto pasta with asparagus


This healthy chicken pesto pasta recipe is easy to make thanks to convenient ingredients like roasted chicken and store-bought pesto. The addition of fresh asparagus brightens the texture and flavors of this easy one-pot dinner. Fresh basil, if you have it on hand, is a nice finishing touch.



Chopped salad with chicken and creamy chipotle sauce


Photography / Jennifer Causey, Design / Melissa Gray / Kay Clark

This chopped chicken salad is smoky and flavorful thanks to the creamy chipotle dressing. Coriander adds a touch of freshness to every bite.



Shrimp Scampi is super quick and low carb


Antonis Achilleus

This low-calorie, low-carb shrimp recipe looks like a restaurant dish, but it’s actually very easy to make. There is enough butter sauce to cover the shrimp. The trick is not to overdo it and reduce the sauce when you cook it. Better make it raunchier then dry. If you want to bulk up this dish, you can add thinly sliced ​​peas or carrots, or serve it over your favorite low-carb pasta alternative like spaghetti squash.



Quick chili chicken


Mary Britton Sensini/The Magnificent Machine; Design: Mary Clayton Carle

This quick chili comes together in a flash, making it perfect for busy weekends. Stirring mashed cannellini beans into the chili adds texture. You can also use navy or pinto beans.


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