Who wants to spend hours in the kitchen over summer? Not me for sure! These high-protein summer dump dinners are not only packed with flavor, but they are also perfect for busy weeknights when you’d rather enjoy the warm weather than spend hours cooking.
Summer is all about creating moments with your friends and family. But, doing so can put your health goals in jeopardy if you are not careful.
From hearty casseroles to stir-fries, there is a dish here for everyone to enjoy their summer while still staying on track with their health goals.
This one-pan wonder combines tender chicken, creamy orzo, and tangy sun-dried tomatoes. The result is a delicious dish that feels like an indulgent dish made in a restaurant, but it is packed with 40 grams of protein.
It’s perfect when you have summer friends coming for dinner.
Per Serving:
- Calories: 618
- Fats: 27g
- Protein: 40g
- Carbs: 54g
- Fiber: 4.6g
- Sugar: 9.4g
Need to make a quick meal while you are preparing your house for guests? Set it, forget it, and come back for the ultimate taco perfection.
This slow-cooked chicken is made with just the right spices, creating a juicy, high-protein taco. Serve it with soft tortillas and your favorite toppings for a family favorite dinner.
Per Serving:
- Calories: 201
- Fats: 9.4g
- Protein: 21g
- Carbs: 15.5g
- Fiber: 10.7g
- Sugar: 2.6g
Take a skillet, throw in diced sweet potatoes, tender chicken, black beans, and a mix of Mexican spices. The result is a Mexican-inspired dish that is hearty, packed with protein (41 grams), and packed with flavor.
Per Serving:
- Calories: 454
- Fats: 13g
- Protein: 41g
- Carbs: 45g
- Fiber: 14g
- Sugar: 7.5g
Imagine each bite you take gives you a hint of sweet pineapples, chicken breasts, ginger, bell peppers, and onions. This tropical dish is a great meal to make when you want to boost your protein intake without spending hours on cleanup duty.
Per Serving:
- Calories: 399
- Fats: 11.7g
- Protein: 43.05g
- Carbs: 24g
- Fiber: 4.2g
- Sugar: 18g
If you love fresh, zesty flavors, this meal is for you. Diced chicken breast topped with salsa fresca and melty mozzarella makes this protein-packed delight perfect when you want a different option for Taco Tuesdays.
Per Serving:
- Calories: 377
- Fats: 11g
- Protein: 58g
- Carbs: 10g
- Fiber: 2.2g
- Sugar: 4g
This chili chicken stir fry is packed with bold flavors. It’s made with tender chicken, vibrant vegetables, and coated with spicy chili sauce.
It’s a quick and healthy dinner option that packs 30 grams of protein per serving.
Per Serving:
- Calories: 290
- Fats: 12g
- Protein: 30g
- Carbs: 18g
- Fiber: 7.3g
- Sugar: 8.4g
For a creamy and comforting meal, you need to try this slow cooker cream cheese chicken. Using the slow cooker creates flavorful, tender chicken, infused with a rich, cheesy sauce that pairs perfectly with your favorite side dishes.
Per Serving:
- Calories: 407
- Fats: 22g
- Protein: 38g
- Carbs: 12g
- Fiber: 1.7g
- Sugar: 2g
I love crockpot recipes, and this recipe won’t let you down. This easy and savory dish is packed with tangy, buttery flavors.
This melt-in-your-mouth chicken recipe is perfect for sandwiches, over rice, or as a hearty main dish. Wrap it in some tortillas and it’s also perfect for taco nights.
Per Serving:
- Calories: 349
- Fats: 19g
- Protein: 35g
- Carbs: 6.7g
- Fiber: 0.4g
- Sugar: 2.7g
Enjoy the flavors of a classic burrito in a convenient casserole form. This chicken burrito casserole offers layers of spiced chicken, beans, and gooey cheese.
It’s perfect for a family dinner or a meal prep option. And, it packs 34 grams of protein per serving.
Per Serving:
- Calories: 521
- Fats: 24g
- Protein: 34g
- Carbs: 43g
- Fiber: 8.9g
- Sugar: 4.1g
Want to cut down on the carbs but not on the flavor? This buffalo chicken cauliflower casserole delivers fiery buffalo seasoning combined with tender chicken and fluffy cauliflower.
The recipe is the ultimate blend of indulgent and nourishing, with less than 5 grams of net carbs per serving.
Per Serving:
- Calories: 419
- Fats: 31g
- Protein: 30g
- Carbs: 6g
- Fiber: 1.3g
- Sugar: 2.7g
This one-pan balsamic chicken is a perfect blend of sweet and tangy flavors. It requires minimal preparation and cleanup, making it an ideal option for a busy summer dinner.
The balsamic glaze enhances the juicy chicken, while the combination of vegetables makes it a hearty and nutritious meal.
Per Serving:
- Calories: 608
- Fats: 30g
- Protein: 63g
- Carbs: 19g
- Fiber: 1.5g
- Sugar: 14g
Spice up your dinner with this Cajun chicken with sweet peppers. The Cajun seasoning adds a kick of heat, perfectly balanced by the natural sweetness of the bell peppers.
And, the best thing is that you can leave all the cooking to your oven.
Per Serving:
- Calories: 521
- Fats: 30g
- Protein: 51g
- Carbs: 11g
- Fiber: 2.1g
- Sugar: 5.5g
Who says plant-based cannot be high in protein?
This sweet potato black bean rice bowl is a vegetarian-friendly meal packed with nutrients and bold flavors. The roasted sweet potatoes and black beans are an excellent source of fiber and plant-based protein (12 grams per serving).
Per Serving:
- Calories: 308
- Fats: 5.5g
- Protein: 12g
- Carbs: 55g
- Fiber: 13g
- Sugar: 4.2g
Bring the taste of the Mediterranean to your kitchen with this prawn orzo dish. The sun-dried tomatoes add rich umami flavor, complementing the tender prawns and orzo pasta.
It’s a complete meal that satisfies both your taste buds and hunger. It’s a great option when you want to impress your dinner guests.
Per Serving:
- Calories: 676
- Fats: 35g
- Protein: 36g
- Carbs: 56g
- Fiber: 4.4g
- Sugar: 6.9g
For a sweet and savory twist, this pineapple BBQ chicken with bacon is a must-try recipe. The sweetness from the pineapple creates a beautiful contrast with the smoky BBQ sauce and crispy bacon.
And, it gives you a whopping 45 grams of protein.
Per Serving:
- Calories: 465
- Fats: 15g
- Protein: 45g
- Carbs: 36g
- Fiber: 1.5g
- Sugar: 28g
If you want a hearty meal that is easy to make, this is your go-to option. The creamy texture of sweet potatoes pairs nicely with the black beans, tomatoes, onion, bell peppers, cheddar, and Mexican spices.
Per Serving:
- Calories: 492
- Fats: 14g
- Protein: 23g
- Carbs: 71g
- Fiber: 15g
- Sugar: 9g
Sheet pan recipes are great. You can forget about the cooking and spend less time afterwards cleaning up.
This sheet pan chicken fajitas are simple, flavorful, and perfect for busy weeknights. The tender chicken and vibrant bell peppers are seasoned to perfection and roasted to create a powerful flavor.
Per Serving:
- Calories: 473
- Fats: 14g
- Protein: 44g
- Carbs: 44g
- Fiber: 7.1g
- Sugar: 4.7g
The stuffed pepper casserole brings all the fantastic taste of classic stuffed peppers in an easy-to-make, deconstructed form. Made with ground meat, rice, and a blend of delicious spices, this dish is great when you need to feed many.
Per Serving:
- Calories: 386
- Fats: 17g
- Protein: 23g
- Carbs: 35g
- Fiber: 3.3g
- Sugar: 4.6g
For a sweet and savory delight, try these sheet pan chicken thighs with garlic and honey. These juicy chicken thighs are coated with sticky, garlicky honey glaze and roasted with vegetables for a top-notch meal.
Per Serving:
- Calories: 478
- Fats: 33g
- Protein: 18g
- Carbs: 31g
- Fiber: 6.3g
- Sugar: 17g
The creamy Cajun chicken pasta is an indulgent dish that’s loaded with flavor and protein (34 grams per serving). The tender seasoned chicken is cooked to perfection and tossed with fluffy pasta in a creamy spicy Cajun sauce.
I know this is a crowd-pleasing recipe.
Per Serving:
- Calories: 745
- Fats: 49g
- Protein: 34g
- Carbs: 42g
- Fiber: 2.8g
- Sugar: 5g
Want a simple and healthy dinner? This salmon sheet pan dinner with veggies is made with fresh salmon, seasonal veggies, and seasoned with coconut aminos, sesame oil, ginger, honey, and rice vinegar.
Per Serving:
- Calories: 455
- Fats: 23g
- Protein: 21g
- Carbs: 44g
- Fiber: 4.5g
- Sugar: 25g
Imagine the combination of chicken breasts, basil pesto, and gooey mozzarella cheese. This recipe hits all the right notes when you are looking for an Italian-inspired dish.
Serve it alongside a fresh salad or roasted veggies, and you’ll have a complete and balanced meal.
Per Serving:
- Calories: 549
- Fats: 31g
- Protein: 57g
- Carbs: 9.1g
- Fiber: 2.2g
- Sugar: 3.7g
The sweet chili chicken sheet pan dinner offers a delicious combination of flavors with tender chicken coated with tangy, sweet chili sauce. And, it’s balanced with your choice of veggies.
I know you’ll enjoy this one-pan meal not only because of its flavors but because it’s so easy to make and clean up.
Per Serving:
- Calories: 483
- Fats: 15g
- Protein: 65
- Carbs: 21g
- Fiber: 4.2g
- Sugar: 9.6g
This comforting meal is a different take on the classic Italian meal: chicken parmesan.
Imagine layers of juicy chicken, marinara sauce, and cheesy goodness. This is an all-time family favorite.
Per Serving:
- Calories: 503
- Fats: 11g
- Protein: 37g
- Carbs: 61g
- Fiber: 4.6g
- Sugar: 7.7g
This simple yet flavorful meal is inspired by classic Mediterranean flavors. It’s packed with tender chicken, fresh veggies, and aromatic herbs like oregano, garlic, parsley, and black pepper.
Per Serving:
- Calories: 284
- Fats: 12g
- Protein: 29g
- Carbs: 15g
- Fiber: 3.4g
- Sugar: 5.3g
Source: dishingouthealth.com
For a sweet and savory recipe, this honey chicken is a great meal to treat your family. It combines tender chicken pieces coated with rich, sticky honey sesame sauce.
Combine it with rice or steamed vegetables and you’ll have an Asian-style recipe ready for you.
Per Serving:
- Calories: 417
- Fats: 19g
- Protein: 32.5g
- Carbs: 32.5g
- Fiber: 4g
- Sugar: 24g
Source: healthyseasonalrecipes.com
Salmon, veggies, garlic, and basil oil. This recipe is as simple as it gets, but don’t think that because it’s simple, it lacks flavor.
It’s a great recipe to boost your protein intake without sacrificing flavor.
Per Serving:
- Calories: 281
- Fats: 17g
- Protein: 17g
- Carbs: 17g
- Fiber: 6g
- Sugar: 8g
Source: neighborfoodblog.com
Ready for your next Taco Tuesday recipe? With spiced shrimp roasted to perfection and paired with fresh ingredients like slaw and lime, these tacos are both light and satisfying.
They are quick to assemble and make a fantastic, healthier option for your future meal.
Per Serving:
- Calories: 208
- Fats: 8g
- Protein: 20g
- Carbs: 17g
- Fiber: 4g
- Sugar: 7g
Source: thegraciouspantry.com
This Southwest chicken crockpot recipe delivers bold Southwestern flavors with juicy chicken, beans, and hearty spices.
And, the best thing is that it doesn’t require a lot of prepping or cooking, making it a great option when you need a quick protein boost.
Per Serving:
- Calories: 244
- Fats: 4g
- Protein: 26g
- Carbs: 28g
- Fiber: 7g
- Sugar: 6g
Source: littlesunnykitchen.com
This sheet pan chicken thighs are perfect when you are craving a homemade and flavorful dinner. With crispy, seasoned thighs and a wide range of veggies, this is an easy and delicious meal to make.
And, it’s so versatile that you can replace ingredients to make it your own.
Per Serving:
- Calories: 432
- Fats: 26g
- Protein: 27g
- Carbs: 9g
- Fiber: 3g
- Sugar: 2g
Source: daisiesandpie.co.uk
The last recipe I have for you is this slow-cooker shawarma chicken. It brings all the irresistible flavors of Middle Eastern cooking to your table with minimal effort.
This chicken is infused with aromatic spices and cooked to perfection. It’s great to have with pita, rice, or fresh vegetables.
Per Serving:
- Calories: 631
- Fats: 21g
- Protein: 50g
- Carbs: 63g
- Fiber: 4g
- Sugar: 12g