22 High Protein Pantry Recipes Youll Love

With the convenience of pantry staples, whipping up a nutritious meal that’s easy on the wallet has never been easier.

By leveraging the protein-rich ingredients hiding in plain sight, you can create a delicious and satisfying dish with minimal fuss. From beans to lentils, chickpeas to canned meats and fish, the possibilities are endless!

Spanish Beans with Tomatoes


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In just a short 20 minutes, you can whip up a delicious Spanish bean dish using only seven essential ingredients. This versatile recipe is perfect for lunch, dinner, or as a side dish, and thanks to its high protein content from the beans, it’s an excellent option for those looking to boost their protein intake. Plus, all the ingredients are likely staples in your pantry, making it easy to get started.

The nutritional breakdown per serving is impressive:
Calories: 125; Fats: 2g; Protein: 6g; Carbs: 19g; Fiber: 6g; Sugar: 3g.

Mexican Three Bean Salad


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To boost the nutritional value of your meals, consider incorporating beans as a key ingredient. Not only do they increase the fiber, protein, and fat content, but they also provide a wealth of other essential vitamins and minerals. To keep your salad fresh for an extended period, store it in glass containers in the fridge. For more high-protein vegetarian meal ideas, explore our collection. Per serving, this recipe provides: 205 calories, with a balance of 5.3g of fats, 10g of protein, 31.8g of carbohydrates, and a substantial 9.3g of fiber. Additionally, the recipe contains 4.3g of sugar.

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


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Are you a fan of chili? If so, and you’re looking to incorporate plant-based protein into your diet, this recipe is a must-try. The beauty of this dish lies in its versatility – it’s a game-changer for anyone tired of cooking the same old pantry staples day in and day out. The combination of spices adds an exciting depth of flavor that will leave you craving more. With each serving providing a impressive 335 calories, 4.5g of fat, 21g of protein, 56g of carbohydrates, and 12g of sugar, this recipe is not only delicious but also nutritious.

Vegan and Protein-Packed Lentil and Bean Tomato Stew


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When it comes to culinary delights, few dishes can match the simplicity and satisfaction of a hearty stew. With just a few pantry staples, you can whip up a delicious meal with minimal effort. And what better way to do so than with an Instant Pot? This versatile cooking device allows for effortless meal preparation, making it a must-have for any home cook.

Here’s the nutritional information per serving:

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

Now, here’s the recipe:

Soured Chickpea Lemon Curry


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This dish is a masterclass in harmonious flavors, with the brightness of lemon, the tanginess of tomato, and the creaminess of chickpeas all coming together beautifully. What’s more, this recipe requires minimal ingredients, relying on onion, chickpeas, and tomatoes as the foundation. The real magic happens when you add your own improvisational flair through a selection of spices that can be tailored to your taste.

Low Carb Peanut Butter Protein Balls


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Indulge in a guilt-free snack with these protein-packed balls that can be whipped up using pantry staples. As a bonus, I highly recommend incorporating Perfect Keto collagen powder into the mix, thanks to its low carb and sugar content. For an added touch of sweetness, stock up on powdered erythritol for future use.

Nutritional Breakdown (per serving):
Calories: 92
Fats: 7.5g
Protein: 4g
Carbs: 3g
Fiber: 1g
Sugar: 0.2g

High Protein Chickpea Minestrone Soup


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If you’ve got a slow cooker collecting dust, now’s the perfect opportunity to put it to good use. Whip up this protein-packed soup that’s also bursting with nutrients. One key ingredient that will take your soup to the next level is Chickapea pasta – a chickpea and red lentil pasta blend that’s sure to deliver.Here are the nutrition facts for one serving of this delicious soup:- Calories: 395- Fats: 8g- Protein: 37g- Carbs: 52g- Fiber: 13g- Sugar: 10gAnd now, here’s the recipe to get you started:

Salmon Fishcakes


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This protein-packed recipe is a game-changer for those looking to mix up their high-protein meals. The combination of fish and peas provides an impressive boost in this regard, making it an excellent alternative to more traditional sources like beans and chickpeas. As a freezer meal, this dish offers the perfect solution for busy individuals seeking a convenient yet nutritious option.

Easy Thai Chicken Salad with Canned Chicken


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Infuse the bold flavors of Thailand into your daily routine with this effortless and budget-friendly chicken salad recipe. The best part? It’s a cinch to make with canned chicken, allowing you to stockpile it for future meals.

One of the keys to this dish is its reliance on convenient ingredients, which streamlines the cooking process without sacrificing flavor. So go ahead, give it a try! And if you’re looking for more protein-packed and low-carb options like this one, be sure to check out our comprehensive recipe collection.

Per Serving:
Calories: 181
Fats: 12g
Protein: 9g
Carbs: 7g
Fiber: 1g
Sugar: 2g
Recipe:

White Bean Chicken Chili


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Indulge in a delicious and convenient white bean chicken chili, effortlessly prepared in your slow cooker. Simply combine all the ingredients and let the appliance do the work for you – perfect for days when you’d rather conserve energy and skip the post-cooking cleanup. Here’s a trusted slow cooker recommendation for a hassle-free experience.
Nutritional Breakdown (per serving):
Calories: 220
Fats: 6.1g
Protein: 20.1g
Carbs: 21.2g
Fiber: 6g
Sugar: 4g

High Protein Chicken & Quinoa Skillet


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For a delicious and impressive dinner that won’t break the bank, this skillet recipe is an excellent choice. Not only will it satisfy your comfort food cravings, but it’s also packed with protein to meet your dietary needs. With only a few ingredients and some simple cooking techniques, you can create a culinary masterpiece that’s sure to impress. Here are the nutritional details per serving: Calories – 485, Fat – 9g, Protein – 52g, Carbs – 51g, Fiber – 12.72g, Sugar – 6.84g.

Mediterranean Roasted Mackarel


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Mackerel, a prized seafood choice, offers an impressive nutritional profile. Not only is it an excellent source of protein, but it’s also rich in omega-3 fatty acids. A key advantage of mackerel is its remarkable shelf life, provided it’s properly canned. This recipe pairs particularly well with whole grain rice or sweet potatoes, making for a satisfying and balanced meal.Per serving:Calories: 211Fat content: 14.3gProtein: 14gCarbohydrates: 8.9gFiber: 3.3gSugar: 37g

Easy Cranberry Chicken


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Flavoring meats with berries is an underrated culinary technique, and chicken thighs are the perfect canvas for this unique flavor combination. While some may find chicken a tad bland on its own, adding a burst of berry sweetness can elevate the dish to new heights. This recipe utilizes canned chicken as a convenient alternative, so feel free to experiment with different types of poultry or even fish. With a dollop of cranberry sauce, the result is nothing short of impressive. Here’s the breakdown: Per serving, you can expect approximately 461 calories, 15g of fat, 37g of protein, 43g of carbohydrates, and a modest 1g of fiber. The natural sugars from the berries contribute to a respectable 37g sugar content.

Easy Tuna Casserole with Egg Noodles


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For those days when a comforting high-protein meal is just what the doctor ordered, this recipe is sure to hit the spot. To give it an extra boost of flavor and nutrition, consider substituting traditional breadcrumbs with crushed pork rinds or almond flour. Stock up on these alternatives by clicking here for pork rinds and here for almond flour. When you do, you’ll be rewarded with a meal that’s not only satisfying but also packed with nutrients. Per serving, this recipe yields a impressive array of figures: 268 calories, 9.2g of fat, 15.3g of protein, 29.9g of carbs, 4.3g of fiber, and just 5g of sugar.

Instant Pot Vegan Split Pea Soup


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Find solace in a warm, protein-rich bowl of vegan soup that just so happens to be packed with nutrients. This recipe is an excellent way to incorporate more high-protein, plant-based meals into your diet without sacrificing flavor or nutritional value.

Per serving (calculated for 5 servings):

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

To make this comforting meal, simply follow the recipe below.

Alaskan Salmon with Black Quinoa and Spinach


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Quinoa and salmon is a match made in heaven, both boasting impressive protein levels. When you combine them with spinach, onion, and cayenne pepper, the result is a meal that’s not only delicious but also packed with nutrients. The tangy zip of lemon and chili takes the flavor profile to new heights.

Per serving (calculated): 559 calories, 25g fat, 23g protein, 63g carbohydrates, 8.8g fiber, and just 2.6g sugar.

Easy and Creamy Pesto Keto Meatballs


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For individuals following a low-carb diet and seeking to boost their protein intake, this high-protein low-carb dinner idea is a game-changer. By combining canned chicken or turkey with the rich flavor of pesto, you can elevate these meatballs to new heights. The addition of almond flour, a low-carb ingredient, along with garlic, further enhances the dish’s overall taste and nutritional profile.

Nutritional Breakdown (per serving):
Calories: 314
Fat: 23g
Protein: 21g
Carbohydrates: 6g
Fiber: 2g
Sugar: 2g

Black Bean Quinoa Soup


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If you’re seeking a nutrient-dense soup that’s both satisfying and packed with protein and fiber, this recipe is an excellent choice. Its unique combination of flavors and textures will likely make it a hit with everyone – children and adults alike. In fact, its popularity may lead to it becoming a staple in your household.As for the nutritional breakdown, here are the details per serving:* Calories: 423* Fats: 4g* Protein: 23g* Carbohydrates: 74g* Fiber: 22g* Sugar: 5gNow that you know what to expect, let’s move on to the recipe itself.

Moroccan Turkey and Chickpea Skillet


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Bringing Moroccan Flavors to Your Skillet Meal
While many enjoy skillet meals, it’s a great way to incorporate pantry staples and fuel your high-protein diet. This recipe combines the best of both worlds.
Per Serving:

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

One-Pot Cheesy Mexican Lentils with Black Beans and Rice


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For the grand finale, I’m excited to share a mouthwatering one-pot dish that combines the bold flavors of Mexico with the comfort of hearty lentils and black beans. This recipe is not only a treat for the taste buds but also a convenient option since it’s pantry-friendly – just make sure to use cheese with an expiration date! The nutritional profile per serving is impressive, with 498 calories, 14g of fat, 30g of protein, 65g of carbohydrates, and a decent amount of fiber and sugar. Here’s the recipe:

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