When I cook high-protein meals, I’m always looking for ways to add more fiber. I’ve found I feel better when my meals include both protein and fiber, so I build my summer meal prep around recipes that deliver on both.
These easy, high-protein, high-fiber recipes are what I rely on for summer dinners, meal prep, and keeping full between meals. My chicken burrito casserole (number 19) is a favorite, and many readers love it too.
1. Salmon Bowl
Source: allnutritious.com
I prefer keeping salmon simple so its flavor shines. This bowl pairs salmon with crunchy cucumber, creamy avocado, and sweet tomatoes for a clean, satisfying meal that’s easy to assemble and full of nutrients.
Per Serving:
- Calories: 906
- Fats: 41g
- Protein: 32g
- Carbs: 105g
- Fiber: 13g
- Sugar: 13g
2. Burrito Bowl in a Skillet
Source: allnutritious.com
This one-skillet burrito bowl saves time and dishes while delivering classic Mexican flavors. Ground beef, rice, black beans, corn, and fajita spices create a hearty, high-protein meal ready in under 30 minutes—top with avocado, sour cream, and cilantro.
Per Serving:
- Calories: 558
- Fats: 23g
- Protein: 31g
- Carbs: 60g
- Fiber: 12g
- Sugar: 9.6g
3. Greek Chicken with Lemon Rice and Tomatoes
Source: allnutritious.com
Bright Mediterranean flavors make this a refreshing weeknight option. Tender seasoned chicken served with lemon-infused rice, tomatoes, and feta creates a balanced plate that’s quick to prepare and full of flavor.
Per Serving:
- Calories: 660
- Fats: 29g
- Protein: 53g
- Carbs: 48g
- Fiber: 7.7g
- Sugar: 3.8g
4. Mexican Chicken and Sweet Potato Skillet
This gluten-free one-pan meal combines Mexican spices with sweet potatoes and chicken for an easy, protein-packed dinner. I love one-pan dishes for simple prep and minimal cleanup.
Per Serving:
- Calories: 454
- Fats: 13g
- Protein: 41g
- Carbs: 45g
- Fiber: 14g
- Sugar: 7.5g
5. Beef Skillet Enchiladas
These cheesy beef skillet enchiladas add bell peppers and zucchini for extra texture and fiber. Ready in about 30 minutes, it’s a comforting, high-protein meal made in one pan.
Per Serving:
- Calories: 552
- Fats: 27g
- Protein: 32g
- Carbs: 48g
- Fiber: 12g
- Sugar: 7.7g
6. Turkey Taco Bowls
Seasoned ground turkey with lime rice, black beans, corn, and veggies makes a flavorful bowl that stores well for up to five days—perfect for quick dinners or meal prep.
Per Serving:
- Calories: 723
- Fats: 30g
- Protein: 34g
- Carbs: 84g
- Fiber: 17g
- Sugar: 9.6g
7. Taco Stuffed Sweet Potatoes
Source: allnutritious.com
Roasted sweet potatoes make a great base for seasoned ground beef, onions, garlic, and salsa. They’re a tasty, fiber-rich twist on taco night with classic taco spices.
Per Serving:
- Calories: 465
- Fats: 21g
- Protein: 29g
- Carbs: 42g
- Fiber: 10g
- Sugar: 11g
8. Sweet Potato Black Bean Casserole
Source: allnutritious.com
Toss sweet potatoes, black beans, tomatoes, and peppers in a casserole, season with chili and garlic, and top with cheddar. It’s an easy, wholesome, high-fiber dish that’s great for casual dinners.
Per Serving:
- Calories: 492
- Fats: 14g
- Protein: 23g
- Carbs: 71g
- Fiber: 15g
- Sugar: 9g
9. Baked Shrimp and Broccoli Foil Packs
These foil packs combine juicy shrimp, tender broccoli, and a garlic-lemon seasoning for a restaurant-quality meal with minimal prep—10 minutes to prep, 15 minutes to cook.
Per Serving:
- Calories: 385
- Fats: 15g
- Protein: 40g
- Carbs: 27g
- Fiber: 8.9g
- Sugar: 5.8g
10. Sheet Pan Chicken Fajitas
Source: allnutritious.com
Make fajitas with minimal cleanup using a sheet pan. Chili, cumin, and garlic bring big flavor to chicken and peppers—serve in corn shells or over rice with your favorite toppings.
Per Serving:
- Calories: 473
- Fats: 14g
- Protein: 44g
- Carbs: 44g
- Fiber: 7.1g
- Sugar: 4.7g
11. Baked Salsa Chicken
Source: allnutritious.com
Salsa-topped chicken baked with cheese makes a flavorful, low-effort main. Pair it with beans or brown rice to boost fiber and make a complete, satisfying meal.
Per Serving:
- Calories: 456
- Fats: 17g
- Protein: 37g
- Carbs: 41g
- Fiber: 8.6g
- Sugar: 6.3g
12. Crockpot Chicken Tacos
Source: allnutritious.com
Let the crockpot do the work: chicken, onion, garlic, salsa, and taco spices slow-cook into tender, shreddable meat. Serve in high-fiber tortillas and top with Greek yogurt for extra protein.
Per Serving:
- Calories: 201
- Fats: 9.4g
- Protein: 21g
- Carbs: 15.5g
- Fiber: 10.7g
- Sugar: 2.6g
13. Southwest Chicken Casserole
Smoky paprika, salsa, corn, and fiber-rich beans come together in a cheesy, high-protein casserole that’s easy to toss in the oven. It’s a repeat-worthy weeknight favorite.
Per Serving:
- Calories: 376
- Fats: 10g
- Protein: 37g
- Carbs: 34g
- Fiber: 7.6g
- Sugar: 6.4g
14. Chipotle Chicken Salad
Source: allnutritious.com
Chipotle chicken on a bed of greens with a honey-mango dressing balances sweet, spicy, and fruity notes. It’s a refreshing, nutrient-dense option for lighter meals.
Per Serving:
- Calories: 596
- Fats: 25g
- Protein: 39g
- Carbs: 61g
- Fiber: 15g
- Sugar: 28g
15. Chicken Enchilada Casserole
Layered enchilada ingredients create a quick, comforting casserole with shredded chicken, veggies, cheese, and corn tortillas. It’s a satisfying family-friendly dinner that’s easy to pull together.
Per Serving:
- Calories: 628
- Fats: 24g
- Protein: 40g
- Carbs: 68g
- Fiber: 13g
- Sugar: 8.6g
16. Taco Casserole
Source: allnutritious.com
A simple, one-dish taco dinner: sauté lean beef, add beans and corn, top with cheese, and bake. It’s an efficient way to get a high-protein, high-fiber meal on the table with minimal cleanup.
Per Serving:
- Calories: 557
- Fats: 32g
- Protein: 32g
- Carbs: 39g
- Fiber: 11g
- Sugar: 7.3g
17. Chocolate Protein Overnight Oats
Source: allnutritious.com
Prep breakfast the night before with rolled oats, almond milk, chocolate protein powder, chia seeds, and a touch of vanilla. It’s an easy, filling breakfast that travels well and tastes indulgent.
Per Serving:
- Calories: 389
- Fats: 3.5g
- Protein: 33g
- Carbs: 54g
- Fiber: 8.1g
- Sugar: 14g
18. Buffalo Chicken Sweet Potato Casserole
Source: allnutritious.com
Buffalo chicken, sweet potatoes, broccoli, and cheese combine for a bold, comforting casserole that’s both high in protein and fiber—a great family meal with a kick.
Per Serving:
- Calories: 443
- Fats: 22g
- Protein: 35g
- Carbs: 29g
- Fiber: 6.8g
- Sugar: 6.5g
19. Chicken Burrito Casserole
Source: allnutritious.com
If you’re craving Mexican takeout but don’t want to cook, try this chicken burrito casserole. Shredded chicken, beans, corn, cheese, and brown rice layered together make a flavorful, family-friendly dish.
Per Serving:
- Calories: 521
- Fats: 24g
- Protein: 34g
- Carbs: 43g
- Fiber: 8.9g
- Sugar: 4.1g
20. Crockpot Turkey Chili
Source: saltandlavender.com
This dump-and-go crockpot turkey chili is perfect for busy weekends. It’s hearty, healthy, and customizable—top with cilantro, Greek yogurt, avocado, cheese, or crunchy chips as desired.
Per Serving:
- Calories: 359
- Fats: 5g
- Protein: 47g
- Carbs: 37g
- Fiber: 12g
- Sugar: 8g
21. Sweet Potato Nachos
Source: bucketlisttummy.com
Sweet potato nachos topped with black beans, peppers, tomatoes, and cheese make a delicious vegetarian option that’s ideal for casual gatherings or a relaxed weekend lunch.
Per Serving:
- Calories: 534
- Fats: 31g
- Protein: 23g
- Carbs: 45g
- Fiber: 12g
- Sugar: 11g