:max_bytes(150000):strip_icc()/110524-EatingWell_chickWrap-4781-450e9f11bd01413eb4e5714d6590cefb.jpg "15+ High-Protein, Gut-Healthy Dinner Recipes In 30 Minutes")
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Support your gut health with these quick dinner recipes! Each dish takes no more than 30 minutes to make, so they’re perfect for evenings when you need dinner ready fast. They also have at least 15 grams of protein per serving to help keep you energized and feature probiotic and/or fiber-rich prebiotic foods to meet our gut-healthy parameters. Whip up tasty dishes like our Marry Me White Bean & Spinach Skillet and our Turmeric Chicken & Avocado Wraps for a nourishing meal that will help you feel your best.
Marry Me White Bean & Spinach Skillet
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve put a vegetarian spin on Marry Me Chicken. Serve this with a nice hunk of crusty whole-grain bread to sop up every last bit of the rich sun-dried tomato cream sauce.
Turmeric Chicken & Avocado Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric adds a bright golden hue, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Here, we combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food.
Bhel Puri-Inspired Salad
Ali Redmond
This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.
Marry Me Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Renu Dhar
We put a vegetarian spin on Marry Me Chicken, by swapping in fiber-packed chickpeas as the main ingredient. From the creamy chickpeas to the umami-laden sun-dried tomatoes, you’ll want to sop up every last bit of sauce.
Salmon with Lemon-Herb Orzo & Broccoli
This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash, too!
Beet Salad with Goat Cheese & Balsamic Vinaigrette
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
This salad is flavor-packed, blending earthy beets, tangy balsamic vinegar and creamy goat cheese. Oranges lend a citrusy brightness, while arugula adds a peppery kick.
High-Protein Veggie Sandwich
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
Chopped Chicken & Sweet Potato Salad
This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can’t find it, you can use romaine instead.
Salmon Caesar Salad
This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.
Tuna & Chickpea Salad Sandwich
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This zesty tuna sandwich gets an extra boost of protein from chickpeas. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.
Tofu Tacos
These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco.
Vegan Burrito Bowls with Cauliflower Rice
These meal-prep vegan burrito bowls are healthy and flavorful. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.
Baked Eggs in Tomato Sauce with Kale
Ali Redmond
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don’t forget some whole-wheat bread for dipping.
Chicken Freezer Burritos
Transform leftover chicken into a hearty burrito filling! You will be thrilled to have a stash of frozen burritos on hand that you can microwave for an instant healthy lunch or on-the-go dinner for a busy night.
Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Fish Taco Wraps
These quick-and-easy fish tacos are full of chili-crusted halibut, crunchy cabbage and fruity salsa. Using prepared salsa and coleslaw mix means this recipe is on the table in just 20 minutes.
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