28 Easy Fall High-Protein Dinners You’ll Crave Tonight

Short days, packed schedules, and that crisp fall air calling you to the couch—yeah, we’ve all been there. That’s exactly why these lazy fall high-protein dinners exist: cozy, fast, and satisfying without any fussy prep. Think sheet pans, one-pot wonders, and skillet heroes that deliver big flavor with minimal effort.

Each recipe is weeknight-easy, loaded with protein, and full of fall vibes—squash, sage, cranberries, and plenty of warming spices. Whether you’re feeding a crew or just yourself, these dinners bring the comfort and the nutrients. Ready to cook smart, not hard?

1. Creamy Tuscan Chicken Skillet in 25 Minutes

Meet the weeknight hero: juicy chicken in a creamy, garlicky, sun-dried tomato sauce—no oven, no fuss. It’s rich, cozy, and surprisingly light thanks to Greek yogurt.

Ingredients:

• 1.5 lb boneless skinless chicken breasts, cut into cutlets
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp Italian seasoning
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 cup sun-dried tomatoes (oil-packed), drained and sliced
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt (2% or 5%)
• 1/2 cup grated Parmesan
• 2 cups baby spinach
• Juice of 1/2 lemon

Instructions:

1. Season chicken with salt, pepper, and Italian seasoning.
2. Heat olive oil in a large skillet over medium-high. Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate.
3. Add garlic and sun-dried tomatoes to the skillet; sauté 30 seconds.
4. Pour in chicken broth, scraping up browned bits. Reduce heat to medium-low.
5. Whisk in Greek yogurt and Parmesan until creamy (don’t boil). Add spinach and stir until wilted.
6. Return chicken to the pan; simmer 2 minutes. Finish with lemon juice.

Serve over orzo, mashed cauliflower, or garlicky bread. Add mushrooms or swap spinach for kale. Pro tip: temper the yogurt by whisking it with a little hot broth first to prevent curdling.

2. Maple-Mustard Salmon with Roasted Brussels

Sweet, tangy, and sticky salmon with crispy Brussels sprouts—all on one sheet pan. It’s restaurant-good with almost zero cleanup.

Ingredients:

• 4 salmon fillets (5–6 oz each)
• 1 lb Brussels sprouts, halved
• 1 tbsp olive oil
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper
• 2 tbsp Dijon mustard
• 1 tbsp grainy mustard
• 2 tbsp pure maple syrup
• 1 tsp apple cider vinegar
• 1/4 tsp smoked paprika

Instructions:

1. Heat oven to 425°F. Line a sheet pan with parchment.
2. Toss Brussels with olive oil, 1/4 tsp salt, and pepper. Roast 12 minutes.
3. Whisk Dijon, grainy mustard, maple syrup, vinegar, smoked paprika, and remaining salt.
4. Push Brussels to the sides; place salmon in the center. Brush glaze over salmon.
5. Roast 8–10 minutes, until salmon flakes easily.

Finish with a squeeze of lemon or sprinkle of chopped pecans. Serve with quinoa for extra protein. Shortcut: use pre-trimmed Brussels to shave minutes off prep.

3. One-Pot Turkey Pumpkin Chili

All the cozy chili feels with a silky pumpkin base and lean turkey. High protein, high fiber, and it tastes even better the next day.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 yellow onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cinnamon
• 1 tsp kosher salt
• 1 (15 oz) can pumpkin puree
• 1 (15 oz) can fire-roasted diced tomatoes
• 1 (15 oz) can black beans, rinsed
• 2 cups low-sodium chicken broth

Instructions:

1. Heat oil in a Dutch oven over medium. Brown turkey 5–6 minutes.
2. Add onion, pepper, and garlic; cook 3 minutes.
3. Stir in spices and salt; toast 30 seconds.
4. Add pumpkin, tomatoes, beans, and broth. Simmer 20 minutes.

Top with Greek yogurt, cheddar, and cilantro. Want smoky heat? Add chipotles in adobo. Serve with cornbread or over baked sweet potatoes.

4. Balsamic Steak Bites with Sweet Potatoes

Quick-seared steak bites plus caramelized balsamic glaze and roasted sweet potatoes. It’s like steakhouse vibes in 25 minutes.

Ingredients:

• 2 medium sweet potatoes, cubed
• 1.5 tbsp olive oil, divided
• 1 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 1.25 lb sirloin steak, cut into 1-inch cubes
• 2 cloves garlic, minced
• 2 tbsp balsamic vinegar
• 1 tbsp soy sauce or tamari
• 1 tsp honey
• Fresh parsley, chopped

Instructions:

1. Toss sweet potatoes with 1 tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper. Roast at 450°F for 18–20 minutes.
2. Pat steak dry; season with remaining salt and pepper.
3. Heat remaining oil in a skillet over high. Sear steak bites 2–3 minutes, turning to brown. Remove.
4. Lower heat to medium; add garlic 20 seconds. Stir in balsamic, soy, and honey; reduce 1 minute.
5. Return steak to glaze and toss. Sprinkle parsley.

Serve with arugula or steamed green beans. Add mushrooms or toss in toasted walnuts for crunch. Don’t overcrowd the pan—work in batches for proper sear.

5. Sheet-Pan Miso Chicken Thighs with Carrots & Onions

Sticky-salty miso glaze on juicy thighs with caramelized veggies. It’s foolproof and completely weeknight-friendly.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 4 carrots, cut into 1-inch chunks
• 1 large red onion, wedged
• 1 tbsp avocado oil
• 1/2 tsp kosher salt
• 2 tbsp white miso paste
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp soy sauce or tamari
• 1 tsp grated ginger
• 1 clove garlic, grated

Instructions:

1. Heat oven to 425°F. Toss carrots and onion with oil and salt on a sheet pan.
2. Whisk miso, honey, vinegar, soy, ginger, and garlic. Pat chicken dry; brush with half the glaze.
3. Nestle chicken over vegetables. Roast 35–40 minutes, brushing with remaining glaze halfway.

Finish with scallions or sesame seeds. Swap carrots for delicata squash for extra fall vibes. Serve with brown rice or cauliflower rice.

6. Pasta-Free Lasagna Skillet with Turkey & Ricotta

All the lasagna comfort without layers or noodles. Zucchini ribbons keep it light; ricotta keeps it indulgent.

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• 1/2 tsp kosher salt
• 1 (24 oz) marinara sauce, low-sugar
• 2 medium zucchini, sliced into ribbons or thin rounds
• 1 cup part-skim ricotta
• 1 cup shredded mozzarella
• 1/4 cup grated Parmesan
• Fresh basil, torn

Instructions:

1. Sauté turkey in olive oil over medium until browned. Add onion and garlic; cook 3 minutes.
2. Stir in Italian seasoning, red pepper, salt, and marinara. Simmer 5 minutes.
3. Fold in zucchini; cook 3–4 minutes until just tender.
4. Dollop ricotta, sprinkle mozzarella and Parmesan, cover 2 minutes to melt.

Top with basil and black pepper. Add mushrooms or spinach for extra veggies. Serve with crusty bread or a green salad.

7. Apple Cider Pork Chops with Sage Butter

Golden-seared pork chops get a quick cider pan sauce and a swirl of herby butter. It’s fancy-feeling but ridiculously fast.

Ingredients:

• 4 boneless pork chops (1-inch thick)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 tbsp unsalted butter
• 1/2 cup apple cider (not vinegar)
• 1 tsp Dijon mustard
• 1 tsp chopped fresh sage (plus more leaves for garnish)
• 1 tsp lemon juice

Instructions:

1. Pat chops dry; season with salt and pepper.
2. Heat oil in skillet over medium-high. Sear chops 3–4 minutes per side. Remove.
3. Add butter, then cider; simmer 2 minutes. Whisk in Dijon and sage.
4. Return chops; simmer 1–2 minutes. Finish with lemon juice.

Serve with mashed sweet potatoes or roasted green beans. Add sliced apples to the pan for extra fall flair. Don’t overcook—pull at 145°F.

8. Creamy Butternut Squash and Sausage Gnocchi

Pillow-y gnocchi, savory sausage, and a silky squash sauce come together in one pan. Comfort food that still packs protein.

Ingredients:

• 1 lb Italian chicken or turkey sausage, casings removed
• 1 tbsp olive oil
• 1 small onion, minced
• 2 cups diced butternut squash (pre-cut works)
• 3 cloves garlic, minced
• 1/2 tsp dried sage or 6 fresh leaves
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 (16 oz) shelf-stable or refrigerated gnocchi
• 1.5 cups low-sodium chicken broth
• 1/2 cup half-and-half or evaporated milk
• 1/4 cup grated Parmesan
• Crushed red pepper, optional

Instructions:

1. Brown sausage in a large skillet; remove to a plate.
2. Add oil, onion, and squash; sauté 5 minutes. Stir in garlic, sage, salt, and pepper.
3. Pour in broth; simmer 8 minutes until squash is tender.
4. Add gnocchi and half-and-half; simmer 3–4 minutes until gnocchi is soft.
5. Stir in sausage and Parmesan. Adjust seasoning.

Top with chili flakes and extra Parm. Sub kale for added greens. Use plant-based sausage for a vegetarian twist.

9. Lemon-Garlic Shrimp and White Bean Skillet

Protein-rich beans meet juicy shrimp in a garlicky, lemony broth. It’s bright, hearty, and done in 15 minutes.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 4 cloves garlic, thinly sliced
• 1 (15 oz) can cannellini beans, rinsed
• 1/2 cup low-sodium chicken broth
• Zest and juice of 1 lemon
• 1/4 tsp red pepper flakes
• 2 cups baby spinach
• Fresh parsley, chopped

Instructions:

1. Pat shrimp dry; season with salt and pepper.
2. Heat oil; sauté garlic 30 seconds. Add shrimp; cook 1–2 minutes per side.
3. Stir in beans, broth, lemon zest/juice, and chili flakes; simmer 2 minutes.
4. Fold in spinach until wilted. Top with parsley.

Serve with crusty bread or over couscous. Add cherry tomatoes for extra color. Use butter plus oil for a richer sauce.

10. Smoky Paprika Chickpea and Chicken Bowls

Roasted spiced chickpeas and juicy chicken make a hearty bowl you’ll actually look forward to. Great for meal prep too.

Ingredients:

• 1 (15 oz) can chickpeas, drained and patted dry
• 1 lb boneless skinless chicken thighs
• 2 tbsp olive oil, divided
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups cooked brown rice or farro
• 1/2 cup plain Greek yogurt
• 1 tbsp lemon juice
• Fresh dill or parsley, chopped
• 1 cup cucumber, chopped
• 1 cup cherry tomatoes, halved

Instructions:

1. Heat oven to 425°F. Toss chickpeas with 1 tbsp oil and half the spices. Roast 20 minutes.
2. Toss chicken with remaining oil and spices. Add to pan for last 12 minutes.
3. Mix yogurt with lemon juice and herbs for a quick sauce.
4. Assemble bowls with rice, chicken, chickpeas, cucumber, tomatoes, and yogurt sauce.

Swap rice for baby spinach to lighten things up. Add feta for salty tang. For smoky heat, add a pinch of cayenne.

11. Sausage, Kale, and White Bean Soup

A classic that always hits: brothy, hearty, and deeply satisfying. It’s fall in a bowl and packs serious protein.

Ingredients:

• 1 lb Italian chicken sausage, casings removed
• 1 tbsp olive oil
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fennel seeds (optional)
• 1/2 tsp red pepper flakes
• 1 tsp kosher salt
• 6 cups low-sodium chicken broth
• 1 (15 oz) can cannellini beans, rinsed
• 3 cups chopped kale
• 1 small Parmesan rind (optional)
• Juice of 1/2 lemon

Instructions:

1. Brown sausage in oil over medium. Add onion; cook 3 minutes. Stir in garlic, fennel, and chili flakes.
2. Add broth, beans, kale, and Parmesan rind. Simmer 15 minutes.
3. Remove rind; finish with lemon juice and adjust salt.

Serve with crusty bread. Add small pasta like ditalini if you want it heartier. Leftovers reheat beautifully.

12. Harissa Yogurt Baked Cod with Couscous

Spicy-tangy harissa yogurt makes cod tender and flavorful. It’s a 20-minute bake that tastes like you worked harder than you did.

Ingredients:

• 4 cod fillets (5–6 oz)
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 cup plain Greek yogurt
• 1.5 tbsp harissa paste
• 1 tsp honey
• 1 tsp lemon zest
• 1 tbsp olive oil
• 1 cup dry whole-wheat couscous
• 1.25 cups boiling chicken or vegetable broth
• 1/4 cup chopped parsley
• Lemon wedges

Instructions:

1. Heat oven to 400°F. Mix yogurt, harissa, honey, zest, and oil. Season fish with salt and pepper; slather with yogurt mixture on a lined sheet pan.
2. Bake 12–15 minutes until flaky.
3. Pour boiling broth over couscous in a bowl; cover 5 minutes. Fluff and stir in parsley.

Serve cod over couscous with lemon. Add roasted cherry tomatoes for sweetness. Swap cod for salmon if that’s what you have.

13. BBQ Pulled Chicken Stuffed Sweet Potatoes

Sweet meets savory: tender BBQ chicken stuffed in fluffy baked sweet potatoes. High-protein, high-comfort, minimal effort.

Ingredients:

• 4 medium sweet potatoes
• 1 lb boneless skinless chicken breasts
• 1/2 cup BBQ sauce (your favorite)
• 1/4 cup chicken broth
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1/4 cup plain Greek yogurt
• 2 green onions, sliced
• Pickled jalapeños, optional

Instructions:

1. Pierce sweet potatoes and microwave 8–10 minutes until tender (or bake at 400°F for 45–60 minutes).
2. Add chicken, BBQ sauce, broth, and spices to a pot. Simmer covered 12–15 minutes until cooked; shred.
3. Split potatoes; stuff with chicken. Top with yogurt, green onions, and jalapeños.

Use rotisserie chicken to make it even faster. Add slaw for crunch. Drizzle extra BBQ for saucy goodness.

14. Creamy Mushroom and Lentil Stroganoff

Earthy mushrooms and protein-packed lentils in a silky stroganoff sauce. It’s vegetarian comfort with major staying power.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 3 cups sliced cremini mushrooms
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tbsp soy sauce
• 1 cup cooked brown or green lentils
• 1 cup vegetable broth
• 1/2 cup plain Greek yogurt or light sour cream
• 1 tsp Dijon mustard
• Salt and pepper to taste
• Chopped parsley

Instructions:

1. Sauté onion and mushrooms in oil over medium until browned, 7–8 minutes. Add garlic; cook 30 seconds.
2. Stir in smoked paprika and soy. Add lentils and broth; simmer 5 minutes.
3. Remove from heat; stir in yogurt and Dijon. Season to taste.

Serve over egg noodles, mashed potatoes, or cauliflower mash. Add spinach for greens. For vegan, use coconut yogurt and veggie Worcestershire.

15. Honey-Garlic Tofu and Broccoli Stir-Fry

Crispy tofu cubes in a sticky-sweet garlic sauce with tender broccoli. It’s fast, budget-friendly, and seriously satisfying.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 1/2 tsp kosher salt
• 2 tbsp avocado oil
• 3 cups broccoli florets
• 3 cloves garlic, minced
• 1/3 cup low-sodium soy sauce
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1/4 tsp red pepper flakes
• Sesame seeds and scallions for garnish

Instructions:

1. Toss tofu with cornstarch and salt.
2. Heat oil in a large skillet; sear tofu until crisp, 6–8 minutes. Remove.
3. Stir-fry broccoli 3 minutes; add garlic 30 seconds.
4. Whisk soy, honey, vinegar, sesame oil, and chili flakes. Pour into pan; simmer 1 minute.
5. Return tofu; toss to coat. Garnish with sesame and scallions.

Serve with brown rice or noodles. Add bell peppers or snap peas. For extra protein, stir in edamame.

16. Rotisserie Chicken Pot Pie Skillet

Shortcut pot pie using rotisserie chicken and a quick biscuit topper. It’s cozy, creamy, and totally doable on a Tuesday.

Ingredients:

• 2 tbsp butter
• 1 small onion, diced
• 2 carrots, diced
• 2 ribs celery, diced
• 2 cloves garlic, minced
• 2 tbsp flour
• 2 cups low-sodium chicken broth
• 1/2 cup milk
• 3 cups shredded rotisserie chicken
• 1 cup frozen peas
• 1 tsp chopped thyme
• Salt and pepper to taste
• 1 can refrigerated biscuits (8 count), or pre-made biscuits

Instructions:

1. Melt butter in an oven-safe skillet. Sauté onion, carrots, and celery 5 minutes. Add garlic; cook 30 seconds.
2. Stir in flour; cook 1 minute. Whisk in broth and milk; simmer until thickened.
3. Add chicken, peas, thyme, salt, and pepper.
4. Top with biscuit dough. Bake at 400°F for 12–15 minutes until golden.

Brush biscuits with melted butter and a pinch of thyme. Add mushrooms if you’re feeling fancy. Leftovers reheat well.

17. Pesto Turkey Meatballs with Roasted Tomatoes

Juicy herby meatballs baked with bursty tomatoes. Toss with pasta or serve over polenta—either way, dinner’s done fast.

Ingredients:

• 1 lb lean ground turkey
• 1/3 cup store-bought pesto
• 1/3 cup panko
• 1 egg
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups cherry tomatoes
• 1 tbsp olive oil
• Parmesan, for serving

Instructions:

1. Heat oven to 425°F. Mix turkey, pesto, panko, egg, salt, and pepper. Form 16 meatballs.
2. Toss tomatoes with oil on a sheet pan. Nestle meatballs among tomatoes.
3. Bake 15–18 minutes until cooked through.

Serve with spaghetti, zucchini noodles, or quinoa. Add a handful of spinach to the pan. Finish with Parmesan and a squeeze of lemon.

18. Chili-Lime Tuna and Avocado Rice Bowls

Pantry MVPs assemble: canned tuna, quick rice, creamy avocado, and a punchy chili-lime dressing. High-protein and no stove drama.

Ingredients:

• 2 (5 oz) cans tuna in water, drained
• 2 cups cooked jasmine or brown rice
• 1 avocado, sliced
• 1/2 cup corn (thawed if frozen)
• 1/2 cup black beans, rinsed
• 1/4 cup red onion, minced
• 2 tbsp cilantro, chopped
• 1 lime, zest and juice
• 1 tbsp olive oil
• 1 tsp honey
• 1/2 tsp chili powder
• 1/4 tsp cumin
• Salt and pepper to taste

Instructions:

1. Whisk lime zest/juice, olive oil, honey, chili powder, cumin, salt, and pepper.
2. Toss tuna with half the dressing.
3. Assemble bowls with rice, beans, corn, avocado, onion, and tuna. Drizzle remaining dressing. Sprinkle cilantro.

Add pickled jalapeños for heat. Swap rice for cauliflower rice. This one’s perfect for lunch meal prep too.

19. Creamy Sun-Dried Tomato Orzo with Chicken

One pot, silky orzo, and tender chicken with sun-dried tomato umami. It eats like risotto without the stirring.

Ingredients:

• 1 lb chicken breast, diced
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 tbsp oil from sun-dried tomatoes jar
• 3 cloves garlic, minced
• 1/2 cup chopped sun-dried tomatoes
• 1.5 cups orzo
• 3 cups low-sodium chicken broth
• 1/2 cup milk or half-and-half
• 1/4 cup grated Parmesan
• 2 cups baby spinach
• Juice of 1/2 lemon

Instructions:

1. Season chicken with salt and pepper. Sear in olive oil over medium-high 4–5 minutes; remove.
2. Add tomato oil, garlic, and sun-dried tomatoes; cook 30 seconds. Stir in orzo to toast 1 minute.
3. Pour in broth; simmer 8–10 minutes, stirring occasionally.
4. Stir in milk, Parmesan, spinach, and chicken; cook 2 minutes more. Finish with lemon.

Top with basil. Add artichokes for Mediterranean flair. If it thickens too much, splash in extra broth.

20. Sheet-Pan Maple Dijon Tempeh with Roasted Veggies

Tempeh soaks up a sweet-tangy glaze and roasts alongside fall veggies. It’s protein-packed and weeknight-easy.

Ingredients:

• 8 oz tempeh, sliced into 1/2-inch pieces
• 2 cups cubed butternut squash
• 1 red onion, wedged
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 3 tbsp Dijon mustard
• 2 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1 tsp soy sauce or tamari
• 1/2 tsp smoked paprika
• Pepitas for garnish

Instructions:

1. Heat oven to 425°F. Toss squash and onion with oil and salt on a sheet pan; roast 10 minutes.
2. Whisk Dijon, maple, vinegar, soy, and paprika. Toss tempeh in half the glaze.
3. Add tempeh to sheet pan; roast 15 minutes, brushing with more glaze halfway.

Sprinkle pepitas and serve over quinoa. Steam tempeh for 5 minutes first to reduce bitterness. Add Brussels or carrots if you’ve got them.

21. Fast Pho-Inspired Beef Noodle Soup

All the soothing vibes of pho without the hours. Thinly sliced beef, a spiced broth, and slurpable noodles—done quick.

Ingredients:

• 6 cups beef or chicken broth
• 1 small onion, sliced
• 3 slices fresh ginger
• 2 whole star anise
• 1 cinnamon stick
• 2 tbsp fish sauce
• 1 tsp soy sauce
• 6 oz rice noodles
• 8 oz very thinly sliced sirloin
• 1 cup bean sprouts
• Fresh basil, cilantro
• Jalapeño slices, lime wedges

Instructions:

1. Simmer broth with onion, ginger, star anise, and cinnamon for 10 minutes. Stir in fish sauce and soy; strain if desired.
2. Cook noodles per package; divide into bowls.
3. Ladle boiling broth over raw beef in bowls to cook. Top with sprouts, herbs, jalapeño, and lime.

Add mushrooms or bok choy to the broth. Use rotisserie chicken instead for a chicken version. For extra warmth, add a pinch of cloves.

22. Ginger-Garlic Turkey Lettuce Wraps

Crunchy, saucy, protein-packed wraps you eat with your hands—fun and fast. The sweet-salty-gingery filling is addictive.

Ingredients:

• 1 lb ground turkey
• 1 tbsp avocado oil
• 1 small onion, minced
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1/4 cup hoisin sauce
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sriracha (optional)
• 1 cup water chestnuts, diced
• 2 green onions, sliced
• Butter lettuce leaves
• Sesame seeds for garnish

Instructions:

1. Sauté turkey in oil until browned. Add onion; cook 2 minutes.
2. Stir in garlic and ginger 30 seconds. Add hoisin, soy, vinegar, and sriracha; simmer 1–2 minutes.
3. Fold in water chestnuts and green onions.

Spoon into lettuce leaves and sprinkle sesame seeds. Add shredded carrots or cucumber for crunch. Serve with steamed rice if you want it heartier.

23. Cajun Shrimp and Sausage Skillet

Big, bold flavors with minimal effort. Smoky sausage, spicy shrimp, and peppers make a dinner that wakes up your weekday.

Ingredients:

• 8 oz andouille or smoked turkey sausage, sliced
• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small red onion, sliced
• 2 tsp Cajun seasoning
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• Lemon wedges
• Parsley, chopped

Instructions:

1. Sear sausage in oil over medium-high 3 minutes. Add peppers and onion; cook 4 minutes.
2. Toss shrimp with seasonings; add to skillet and cook 2–3 minutes until pink.
3. Squeeze lemon and sprinkle parsley.

Serve over cauliflower rice or grits. Add zucchini if you like. If your Cajun blend is salty, ease up on extra salt.

24. Creamy White Chicken Chili

Mildly spicy, ultra-creamy chili loaded with chicken and white beans. It’s the coziest bowl you’ll eat this season.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 1 jalapeño, minced (seeds removed for less heat)
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp oregano
• 4 cups low-sodium chicken broth
• 2 (15 oz) cans great northern beans, rinsed
• 3 cups shredded cooked chicken
• 1/2 cup canned green chiles
• 4 oz cream cheese, softened
• 1/2 cup half-and-half
• Salt and pepper to taste
• Cilantro and lime for serving

Instructions:

1. Sauté onion and jalapeño in oil 4 minutes. Add garlic and spices; cook 30 seconds.
2. Stir in broth, beans, chicken, and chiles. Simmer 15 minutes.
3. Lower heat; melt in cream cheese and half-and-half. Season to taste.

Top with cilantro and lime. Add corn for sweetness. Swap cream cheese for Greek yogurt if you prefer lighter.

25. Baked Feta and Chickensausage Pasta with Spinach

That viral baked feta trick meets protein-packed chicken sausage. Minimal chopping, maximum payoff.

Ingredients:

• 8 oz block feta
• 2 cups cherry tomatoes
• 8 oz cooked chicken sausage, sliced
• 3 cloves garlic, sliced
• 2 tbsp olive oil
• 1/2 tsp red pepper flakes
• Salt and pepper to taste
• 8 oz short pasta (penne, rotini)
• 2 cups baby spinach
• Fresh basil, torn

Instructions:

1. Heat oven to 400°F. Place feta in a baking dish; surround with tomatoes, sausage, and garlic. Drizzle oil; add chili flakes, salt, and pepper.
2. Bake 25 minutes until tomatoes burst.
3. Cook pasta; reserve 1/2 cup pasta water. Mash feta mixture, toss with pasta and spinach, adding water as needed.

Top with basil. Add olives for briny bite. Whole-wheat pasta boosts protein and fiber.

26. Fast Kimchi Fried Rice with Eggs and Edamame

Spicy, tangy, and loaded with protein from eggs and edamame. The key is day-old rice and high heat—dinner in 15.

Ingredients:

• 2 cups day-old cooked rice
• 1 cup chopped kimchi + 2 tbsp kimchi juice
• 2 tsp sesame oil
• 1 tbsp neutral oil
• 2 cloves garlic, minced
• 2 eggs
• 1 cup shelled edamame (thawed)
• 1 tbsp soy sauce
• 1 tsp gochujang (optional)
• Scallions and sesame seeds

Instructions:

1. Heat neutral oil in a wok. Sauté garlic and kimchi 1 minute.
2. Add rice; press and fry 2–3 minutes. Stir in edamame, kimchi juice, soy, and gochujang.
3. Push to the side; scramble eggs in sesame oil, then mix through. Top with scallions and sesame.

Add leftover proteins like pork or tofu. A knob of butter makes it luxurious. Serve with nori strips for extra umami.

27. Sheet-Pan Greek Chicken with Feta & Potatoes

Lemony, herby chicken with crispy potatoes and juicy peppers. Toss, roast, and call it a night—Mediterranean comfort on a tray.

Ingredients:

• 1.5 lb boneless skinless chicken thighs
• 1 lb baby potatoes, halved
• 1 red bell pepper, sliced
• 1 red onion, wedged
• 3 tbsp olive oil
• Zest and juice of 1 lemon
• 3 cloves garlic, minced
• 2 tsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 cup feta, crumbled
• Fresh dill or parsley

Instructions:

1. Heat oven to 425°F. Toss potatoes, pepper, and onion with half the oil and seasonings; roast 15 minutes.
2. Toss chicken with remaining oil, lemon zest/juice, garlic, oregano, salt, and pepper.
3. Add chicken to pan; roast 15–18 minutes more. Sprinkle feta and herbs.

Serve with tzatziki or a simple cucumber salad. Add olives if you love briny flavors. Leftovers make great wraps.

28. Pumpkin Alfredo with Seared Scallops

Decadent but fast: pumpkin-lightened Alfredo with sweet, golden scallops. It’s a 20-minute stunner for when you want cozy and fancy.

Ingredients:

• 12 oz fettuccine or linguine
• 1 tbsp butter
• 2 cloves garlic, minced
• 1 cup pumpkin puree
• 1 cup half-and-half
• 3/4 cup grated Parmesan
• 1/4 tsp nutmeg
• Salt and pepper to taste
• 1 lb large sea scallops, patted very dry
• 1 tbsp olive oil
• 1 tbsp butter (for scallops)
• Fresh sage, fried or chopped (optional)

Instructions:

1. Cook pasta to al dente; reserve 1/2 cup pasta water.
2. In a skillet, melt butter; sauté garlic 30 seconds. Stir in pumpkin, half-and-half, Parmesan, nutmeg, salt, and pepper. Simmer 3 minutes; thin with pasta water as needed.
3. Season scallops with salt and pepper. Sear in hot oil and butter 2 minutes per side until golden.
4. Toss pasta with sauce; top with scallops and sage.

Swap scallops for shrimp if you want. Add spinach for greens. A squeeze of lemon brightens everything, trust me.

Final Bite

There you go—28 lazy fall high-protein dinners that keep you full, cozy, and out of the kitchen fast. Mix and match, meal prep what you love, and make weeknights taste like you tried way harder than you did. Which one’s calling your name tonight?