15 High Protein Dinner Bowls That Will Keep You Full & Fueled
Protein is the one macronutrient that genuinely keeps hunger at bay, repairs your muscles, and gives your body the energy it needs to function at its best.
There’s no complicated technique required, no hours spent in the kitchen, and no reason to compromise on flavor just because you’re eating clean.
Whether you’re meal prepping for the week, cooking for a family, or just trying to make a smart choice after a long day, these 15 high protein dinner bowls have got you covered.
1. Grilled Chicken & Quinoa Power Bowl
Description: A clean, classic, and seriously satisfying bowl loaded with lean grilled chicken, fluffy quinoa, and crisp veggies. Perfect after a workout or a long day when your body just needs real fuel.
Ingredients:
- 1 chicken breast (grilled and sliced)
- 1 cup cooked quinoa
- ½ cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup red onion, thinly sliced
- 1 handful baby spinach
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt, pepper, and garlic powder to taste
Instructions:
- Season the chicken breast with salt, pepper, and garlic powder. Grill on medium-high heat for 6–7 minutes per side until cooked through. Let rest, then slice.
- Cook quinoa according to package directions and let it cool slightly.
- In a large bowl, layer spinach as the base, then add quinoa.
- Top with sliced chicken, cherry tomatoes, cucumber, and red onion.
- Drizzle with olive oil and lemon juice. Toss lightly and serve.
2. Teriyaki Salmon Rice Bowl
Description: Glazed with a sweet and savory teriyaki sauce, this salmon bowl over steamed rice is a weeknight dream — ready in under 25 minutes and absolutely packed with omega-3s and protein.
Ingredients:
- 1 salmon fillet (6 oz)
- 1 cup cooked white or brown rice
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tsp sesame oil
- 1 tsp grated ginger
- 1 garlic clove, minced
- ½ avocado, sliced
- ½ cup shredded carrots
- 1 tbsp sesame seeds
- 2 green onions, sliced
Instructions:
- Mix soy sauce, honey, sesame oil, ginger, and garlic to make the teriyaki glaze.
- Brush salmon generously with the glaze and bake at 400°F (200°C) for 12–14 minutes, or pan-sear for 4 minutes per side.
- Scoop rice into a bowl.
- Place cooked salmon on top, then arrange avocado slices and shredded carrots beside it.
- Drizzle remaining glaze over the bowl, sprinkle sesame seeds and green onions, and serve immediately.
3. Korean Ground Beef Bowl
Description: Sweet, garlicky, and a little spicy — this Korean-inspired ground beef bowl over rice comes together in just 20 minutes. It’s one of those recipes you’ll make on repeat without getting tired of it.
Ingredients:
- 1 lb lean ground beef
- 2 cups cooked jasmine rice
- 3 tbsp soy sauce
- 1 tbsp brown sugar
- 1 tsp sesame oil
- 1 tsp sriracha (adjust to taste)
- 3 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 1 cup steamed broccoli
- 1 tbsp sesame seeds
- 2 green onions, sliced
Instructions:
- Brown ground beef in a skillet over medium-high heat, breaking it apart as it cooks. Drain excess fat.
- Add garlic and ginger, cook for 1 minute until fragrant.
- Stir in soy sauce, brown sugar, sesame oil, and sriracha. Simmer for 2–3 minutes until the sauce thickens slightly.
- Serve beef mixture over rice, topped with steamed broccoli.
- Garnish with sesame seeds and green onions.
4. Black Bean & Egg Burrito Bowl
Description: A hearty vegetarian bowl that doesn’t compromise on protein one bit. Fluffy scrambled eggs, fiber-packed black beans, and vibrant toppings make this a satisfying bowl any time of day.
Ingredients:
- 3 large eggs
- 1 cup canned black beans, drained and rinsed
- 1 cup cooked brown rice
- ½ cup salsa
- ¼ cup corn kernels
- ¼ cup shredded cheddar cheese
- ¼ avocado, sliced
- 1 tbsp olive oil
- Salt, cumin, and chili powder to taste
- Fresh cilantro to garnish
Instructions:
- Heat olive oil in a skillet. Whisk eggs with salt and cook into soft scrambled eggs. Set aside.
- In the same pan, warm black beans with cumin and chili powder for 2 minutes.
- Layer rice in a bowl, then add black beans, scrambled eggs, and corn.
- Top with salsa, shredded cheddar, and avocado slices.
- Garnish with fresh cilantro and a squeeze of lime.
5. Garlic Shrimp & Cauliflower Rice Bowl
Description: Low-carb, high-flavor, and ridiculously fast. Juicy garlic butter shrimp over cauliflower rice is a dream for anyone watching carbs but still craving something bold and filling.
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 2 cups cauliflower rice
- 3 tbsp butter
- 4 garlic cloves, minced
- 1 tsp paprika
- ½ tsp red pepper flakes
- 1 cup cherry tomatoes, halved
- 1 tbsp lemon juice
- Salt and black pepper to taste
- Fresh parsley, chopped
Instructions:
- Melt butter in a large skillet over medium heat. Add garlic and red pepper flakes, cook for 1 minute.
- Add shrimp, season with paprika, salt, and pepper. Cook 2–3 minutes per side until pink. Squeeze lemon juice over shrimp.
- In a separate pan, sauté cauliflower rice with a pinch of salt for 5 minutes.
- Plate cauliflower rice, top with garlic shrimp and cherry tomatoes.
- Garnish with fresh parsley and serve hot.
6. BBQ Chicken & Sweet Potato Bowl
Description: Smoky BBQ chicken meets roasted sweet potato in this crowd-pleaser of a bowl. It’s hearty, slightly sweet, and loaded with protein and complex carbs that keep you full for hours.
Ingredients:
- 1 chicken breast, diced
- 1 medium sweet potato, cubed
- 3 tbsp BBQ sauce
- 1 cup cooked brown rice
- ½ cup corn (canned or fresh)
- ¼ cup red cabbage, shredded
- 1 tbsp olive oil
- Salt, pepper, and smoked paprika to taste
- Fresh cilantro for garnish
Instructions:
- Preheat oven to 425°F (220°C). Toss sweet potato cubes in olive oil, smoked paprika, salt, and pepper. Roast for 20–25 minutes.
- Meanwhile, cook diced chicken in a skillet until golden. Toss with BBQ sauce and cook 1–2 more minutes.
- Assemble rice in a bowl, top with BBQ chicken, roasted sweet potato, and corn.
- Add shredded red cabbage on the side.
- Garnish with cilantro and an extra drizzle of BBQ sauce.
7. Buffalo Chicken & Blue Cheese Bowl
Description: All the flavors of your favorite game day wings, now in a protein-packed bowl you can feel good about. Spicy buffalo chicken, crisp celery, and creamy blue cheese dressing — absolute perfection.
Ingredients:
- 1 grilled or rotisserie chicken breast, shredded
- 3 tbsp buffalo sauce
- 1 cup cooked farro or brown rice
- 1 cup romaine lettuce, chopped
- 2 celery stalks, sliced
- ¼ cup cherry tomatoes, halved
- 2 tbsp blue cheese crumbles
- 2 tbsp blue cheese dressing
- 1 tbsp butter (optional, for tossing chicken)
Instructions:
- Toss shredded chicken in buffalo sauce (and melted butter for extra richness). Heat in a skillet for 2–3 minutes.
- Add farro or rice to the base of your bowl.
- Layer romaine, celery, and cherry tomatoes over the grain.
- Place buffalo chicken on top.
- Crumble blue cheese over everything, drizzle with blue cheese dressing, and serve.
8. Greek Chicken & Chickpea Bowl
Description: Fresh, Mediterranean flavors make this bowl taste like a vacation. Herb-marinated chicken, protein-rich chickpeas, and a cool tzatziki drizzle make every bite bright, fresh, and deeply satisfying.
Ingredients:
- 1 chicken breast, sliced
- 1 cup canned chickpeas, drained
- 1 cup cooked couscous or rice
- ½ cup cucumber, diced
- ½ cup cherry tomatoes, halved
- ¼ cup Kalamata olives
- ¼ cup red onion, sliced
- 2 tbsp olive oil
- 1 tsp oregano, garlic powder, and lemon zest
- 3 tbsp store-bought or homemade tzatziki
Instructions:
- Marinate chicken in olive oil, oregano, garlic powder, and lemon zest for at least 15 minutes. Cook in a skillet over medium heat, 5–6 minutes per side.
- Pan-roast chickpeas with a drizzle of olive oil and salt until slightly crispy, about 8 minutes.
- Assemble couscous in a bowl, then arrange chicken, chickpeas, cucumber, tomatoes, olives, and red onion.
- Drizzle tzatziki generously over the top.
- Finish with a squeeze of fresh lemon juice.
9. Lemon Herb Tuna & Avocado Bowl
Description: No cooking required and loaded with protein. This fresh tuna and avocado bowl is your best friend on busy weeknights when you need something nourishing but have zero time to cook.
Ingredients:
- 2 cans (5 oz each) chunk light tuna in water, drained
- 1 cup cooked brown rice or mixed greens
- 1 avocado, sliced
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt, pepper, and fresh dill to taste
Instructions:
- Drain tuna and mix it gently with Dijon mustard, a splash of lemon juice, salt, and black pepper.
- Cook rice and let cool to room temperature (or use mixed greens as the base).
- Spoon rice or greens into a bowl.
- Add tuna mixture, then top with avocado slices, cherry tomatoes, and cucumber.
- Drizzle with olive oil and remaining lemon juice, finish with fresh dill.
10. Steak & Chimichurri Rice Bowl
Description: Tender, seared steak topped with vibrant chimichurri sauce over fluffy rice is the kind of bowl that makes you feel like a chef. Bold, fresh, and seriously loaded with protein.
Ingredients:
- 6 oz flank steak or sirloin
- 1 cup cooked white or brown rice
- 1 cup roasted bell peppers, sliced
- ½ avocado, sliced
- Salt, pepper, and olive oil for steak
Chimichurri:
- ½ cup fresh parsley, finely chopped
- 2 garlic cloves, minced
- 2 tbsp red wine vinegar
- 3 tbsp olive oil
- ¼ tsp red pepper flakes
- Salt to taste
📋 Instructions:
- Mix all chimichurri ingredients together in a small bowl. Let it sit for at least 10 minutes.
- Season steak generously with salt and pepper. Sear in a hot oiled skillet or grill for 3–4 minutes per side for medium. Let rest 5 minutes, then slice thin against the grain.
- Assemble rice in a bowl, top with roasted bell peppers and avocado.
- Layer steak slices over the top.
- Spoon chimichurri sauce generously over everything and serve.
🌾 11. Turkey Taco Bowl
Description: All the flavors of taco night packed into one clean, protein-rich bowl. Seasoned ground turkey, crispy lettuce, and all your favorite toppings make this one the whole family will request weekly.
🛒 Ingredients:
- 1 lb ground turkey
- 1 cup cooked rice
- 1 cup romaine lettuce, chopped
- ½ cup black beans
- ½ cup corn
- ¼ cup salsa
- ¼ cup Greek yogurt or sour cream
- 1 lime, juiced
- 2 tsp taco seasoning
- ½ cup shredded Mexican cheese blend
📋 Instructions:
- Brown ground turkey in a skillet over medium heat. Once cooked through, add taco seasoning and a splash of water. Stir and simmer 2 minutes.
- Warm black beans and corn in a small pot or microwave.
- Layer rice in a bowl, then add turkey, black beans, and corn.
- Top with romaine, salsa, cheese, and a dollop of Greek yogurt.
- Squeeze fresh lime juice over the whole bowl and serve immediately.
🐟 12. Spicy Salmon Poke Bowl
Description: Inspired by the Hawaiian classic, this spicy salmon poke bowl is fresh, cool, and incredibly satisfying. Raw or seared salmon over sushi rice with punchy flavors in every single bite.
🛒 Ingredients:
- 6 oz sushi-grade salmon, cubed
- 1 cup cooked sushi rice
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp sriracha mayo (mix mayo + sriracha)
- ½ avocado, diced
- ¼ cup edamame, shelled
- ¼ cup shredded carrots
- 1 tbsp pickled ginger
- 1 tsp sesame seeds
- 1 sheet nori, cut into strips
📋 Instructions:
- Toss cubed salmon with soy sauce and sesame oil. Let marinate for 10 minutes.
- Season sushi rice with a splash of rice vinegar and a pinch of sugar while still warm.
- Scoop rice into a bowl.
- Arrange marinated salmon, avocado, edamame, and carrots on top.
- Drizzle with sriracha mayo, top with pickled ginger, sesame seeds, and nori strips.
🫛 13. Peanut Tofu & Edamame Bowl
Description: This plant-based bowl is anything but boring. Crispy baked tofu drenched in a rich peanut sauce, paired with edamame and brown rice, delivers impressive protein without a single piece of meat.
🛒 Ingredients:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 cup shelled edamame
- 1 cup cooked brown rice
- 1 cup shredded purple cabbage
- 1 cup shredded carrots
Peanut Sauce:
- 3 tbsp peanut butter
- 2 tbsp soy sauce
- 1 tbsp lime juice
- 1 tsp sesame oil
- 1 tsp sriracha
- 2 tbsp warm water
📋 Instructions:
- Preheat oven to 400°F (200°C). Toss tofu cubes in soy sauce and bake for 25–30 minutes until golden and crispy, flipping halfway.
- Whisk all peanut sauce ingredients together until smooth.
- Cook edamame per package directions.
- Layer rice in a bowl, then add tofu, edamame, cabbage, and carrots.
- Drizzle generously with peanut sauce and garnish with crushed peanuts and lime wedges.
🍳 14. Egg White & Veggie Protein Bowl
Description: Don’t sleep on egg whites as a serious protein source. This light but filling breakfast-for-dinner bowl packs a real punch with fluffy egg whites, roasted veggies, and whole grain farro.
🛒 Ingredients:
- 6 egg whites (or ¾ cup liquid egg whites)
- 1 cup cooked farro
- ½ cup roasted zucchini, diced
- ½ cup roasted red bell pepper, diced
- ½ cup roasted mushrooms
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt, pepper, Italian seasoning to taste
- 2 tbsp shredded Parmesan
- Fresh basil to garnish
📋 Instructions:
- Preheat oven to 425°F. Toss zucchini, bell pepper, and mushrooms in olive oil, garlic powder, Italian seasoning, salt, and pepper. Roast for 20 minutes.
- Whisk egg whites with a pinch of salt. Scramble in a nonstick pan until just cooked through.
- Add farro to the base of the bowl.
- Layer roasted vegetables over farro, then top with scrambled egg whites.
- Sprinkle Parmesan cheese on top and garnish with fresh basil.
🫙 15. Cottage Cheese, Chicken & Roasted Veggie Bowl
Description: Cottage cheese might be the most underrated high-protein food out there. Creamy, mild, and packed with casein protein, it pairs beautifully with tender chicken and caramelized roasted vegetables in this simple powerhouse bowl.
🛒 Ingredients:
- 1 grilled or baked chicken breast, sliced
- ½ cup full-fat or low-fat cottage cheese
- 1 cup cooked brown rice or quinoa
- ½ cup roasted broccoli florets
- ½ cup roasted cherry tomatoes
- ¼ cup roasted red onion
- 1 tbsp olive oil
- 1 tsp garlic powder, salt, and black pepper
- Fresh herbs (thyme or parsley) to finish
- Red pepper flakes (optional)
📋 Instructions:
- Preheat oven to 425°F. Toss broccoli, cherry tomatoes, and red onion in olive oil, garlic powder, salt, and pepper. Roast for 20–22 minutes until caramelized.
- Season chicken breast and grill or bake at 375°F for 20–25 minutes. Slice once rested.
- Add rice or quinoa to the bottom of your bowl.
- Spoon cottage cheese in the center or to one side.
- Arrange chicken slices and roasted veggies around the bowl, finish with fresh herbs and a pinch of red pepper flakes.
