Sweetheart, as the sun sets and our little ones tumble inside with flushed cheeks and tired giggles, I know that familiar question is coming: “What’s for dinner, Mama?” And I know how hard it is to answer, especially in summer. So many meals feel too heavy, too fussy, or just too hot to make when we’re already weary. Our growing ones need protein to refuel, but we crave light, vibrant meals that taste like joy, not labour.
That’s why I poured my heart into these recipes. Dishes like Cheeseburger Bowls (all the fun, zero grease splatter!), Greek Chicken with Lemon Rice and Tomatoes—sunshine on a plate—and Prawn Orzo with Sun-Dried Tomatoes, ready before the patio lights flicker on. Imagine Mediterranean Stuffed Salmon turning a Tuesday into something special, or a skillet of Mexican Chicken and Sweet Potato forgiving our busiest days. Even humble Chicken Corn Rice Bowls become a celebration when we gather.
These aren’t just recipes, my dear. They’re my answer to your sigh at 5 p.m.: fresh, protein-packed, and loved by everyone, from picky tiny taste-testers to grown-ups needing real nourishment because summer dinners should be light. Effortless. And full of the chatter that makes our kitchen sacred.
21 High Protein Summer Dinner Recipes
Cheeseburger Bowls
Let’s start with a family favourite – cheeseburgers (with a difference). This recipe offers all the fabulous flavours of a cheeseburger without the unhealthy grease. And, while it is high in protein, it is low in carbs – a win all round.
My fam LUV this dish – I make it at least once a week on summer nights.
Per Serving:
- Calories: 516
- Fats: 35g
- Protein: 35g
- Carbs: 15g
- Fiber: 3.7g
- Sugar: 7.1g
Greek Chicken with Lemon Rice and Tomatoes
Chicken packs a punch in protein but if you lose ideas to revive it, it tends to become boring.
Let’s bring the Mediterranean flavors down to your table, where chicken teams up with lemon-infused rice, fresh veggies, tangy tomatoes, and a dollop of creamy feta.
It’s almost the perfect high-protein meal as it is gluten-free too!
Per Serving:
- Calories: 660
- Fats: 29g
- Protein: 53g
- Carbs: 48g
- Fiber: 7.7g
- Sugar: 3.8g
Prawn Orzo with Sun-Dried Tomatoes
Inviting guests over for dinner doesn’t mean having to forsake your protein goals or spend hours slaving in the kitchen.
My delicious prawn orzo with sun-dried tomatoes is perfect for al-fresco dining under the stars.
Think – juicy prawns, sautéed garlic, sun-dried tomatoes, and creamy orzo pasta all made quickly in one pan!
Per Serving:
- Calories: 676
- Fats: 35g
- Protein: 36g
- Carbs: 56g
- Fiber: 4.4g
- Sugar: 6.9g
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Mediterranean Stuffed Salmon
Salmon is another great choice for a fancy summer dinner. This Mediterranean stuffed salmon is a great high-protein, low-carb, and gluten-free option to please everyone!
My recipe delivers all the great flavors of sockeye salmon, sun-dried tomatoes, spinach, and tangy feta.
Ramp it up with a great choice of sides – I love to alternate between lemon garlic quinoa, grilled asparagus, Mediterranean salad, or garlic roasted potatoes.
Per Serving:
- Calories: 234
- Fats: 11g
- Protein: 29g
- Carbs: 5.1g
- Fiber: 1.4g
- Sugar: 0.9g
Mexican Chicken and Sweet Potato Skillet
Mexican Chicken says Sweet Potato Skillet
A spur of the moment Mexican Fiesta-like high-protein delight with zing in every bite.
With just one pan required for this recipe means doing too few dishes and spending too little time in the kitchen, so get it up and join everyone on the patio!
I sprinkled paprika, ground cumin, chili powder, dried oregano, garlic powder, salt, and pepper over my chicken. Those sweet potatoes lend their natural sweetness just perfectly, with the cherry tomatoes and salsa on the tangy run.
For serving, tortilla chips, cornbread, brown rice, guacamole, and sour cream would all be great choices.
Per Serving:
- Calories: 454
- Fats: 13g
- Protein: 41g
- Carbs: 45g
- Fiber: 14g
- Sugar: 7.5g
Chicken Corn Rice Bowls
This is another one of my easy bowl recipes, perfect for a busy day. It’s also high in protein, low-calorie, and gluten-free.
This flavorful recipe combines delicious tender chicken, sweet corn, fluffy Basmati rice, and a zesty dressing. It’s easy to make and is great for dinner, an office lunch, or a snack on the go.
Per Serving:
- Calories: 434
- Fats: 13g
- Protein: 34g
- Carbs: 48g
- Fiber: 4.1g
- Sugar: 8.1g
Cheesy Spinach-Zucchini Lasagna
This Cheesy Spinach-Zucchini Lasagna feels like a warm hug from home. It sneaks spinach and zucchini between layers of gooey cheese and pasta that my kids love. It’s warm, wholesome and nutritious, giving my family the vitamins we need.
I love how easy it is to put together, and how it saves time because I can make it ahead or freeze extra portions for later. It’s a family favourite that brings us all together around the dinner table. Even picky eaters will dig in and enjoy every creamy, worry-free bite. Give it a try and fill your kitchen with smiles.
Nutrition (per serving):
Calories: 350 kcal
Fats: 18 g
Protein: 15 g
Carbs: 30 g
Fibre: 5 g
Sugar: 6 g
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Chicken Corn Rice Bowls
Are you craving Mexican flavours? Don’t waste money at the take-out. This great chicken bake brings all the taste and none of the unhealthy elements.
Imagine tender seasoned chicken, zingy salsa fresca, and gooey Mozzarella cheese, baked and served with cauliflower rice or
zucchini noodles.
It’s a protein boost that’s ultra-delish. Best of all, leftovers can be stored safely in an air-tight container for a quick meal days after.
Per Serving:
- Calories: 377
- Fats: 11g
- Protein: 58g
- Carbs: 10g
- Fiber: 2.2g
- Sugar: 4g
Cottage Cheese Pasta
Who can resist a great pasta?
To avoid relying on heavy cream, this innovative recipe uses a creamy marinara cottage cheese blend, which is also high in protein.
It’s the perfect healthy comfort food option that’s light enough for a summer dinner.
Per Serving:
- Calories: 368
- Fats: 12g
- Protein: 23g
- Carbs: 42g
- Fiber: 4.2g
- Sugar: 8.8g
Hawaiian Chicken Sheet Pan
Packing an impressive 43g of protein per serving, this dish is your tasty secret weapon for hitting those protein goals.
You’ll love the Hawaiian vibe – chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce, giving the perfect balance between sweet, savory, and smoky.
Per Serving:
- Calories: 399
- Fat
Creamy Parmesan Chicken
Dining on the patio under the stars on a warm summer evening?
The perfect dish is my creamy parmesan chicken – succulent chicken breasts coated in a velvety parmesan cream sauce, with hints of garlic, onions, herbs, and sun-dried tomatoes.
Serve it with a Caesar salad for a touch of summer freshness.
Per Serving:
- Calories: 409
- Fats: 28g
- Protein: 27g
- Carbs: 13g
- Fiber: 2.7g
- Sugar: 2.2g
Crockpot Chicken Tacos
Let your slow cooker do all the hard work for you!
With minimal prep time, you can make tasty crockpot chicken tacos that don’t rely on frying or grilling, but bring all the flavors of a classic taco with a low carb count and a high boost of protein.
Top with mashed avocados, guacamole, sour cream, Greek yogurt, sliced lime, fresh chopped cilantro, or a combination of your faves.
Per Serving:
- Calories: 201
- Fats: 9.4g
- Protein: 21g
- Carbs: 15.5g
- Fiber: 10.7g
- Sugar: 2.6g
Creamy Sun-Dried Tomato Chicken Orzo
Chicken tenders are a comfort food staple, and excellent if you’re seeking something high protein.
This creamy bowl of chicken, sun-dried tomatoes, orzo, and all the great Italian spices is an instant protein and mood-booster.
I love to make it when the family needs a mid-week pick-me-up.
Per Serving:
- Calories: 618
- Fats: 27g
- Protein: 40g
- Carbs: 54g
- Fiber: 4.6g
- Sugar: 9.4g
Baked Tuscan Chicken
A Tuscan dinner setting glows with rustic charm – long wooden tables, flickering candles, and the scent of herbs drifting through warm evening air.
Create the mood in your own home with my delicious baked Tuscan chicken, filled with succulent chicken, creamy Parmesan and Mozzarella cheesy sauce, and punchy sun-dried tomatoes.
Pair it with a classic Chianti, a bold red with just the right balance of acidity and earthiness to enhance Italian dishes.
Per Serving:
- Calories: 471
- Fats: 32g
- Protein: 32g
- Carbs: 17g
- Fiber: 3.3g
- Sugar: 1.8g
One Pan Balsamic Chicken
Are you craving something tangy, tarty and high-protein?
This easy-to-prepare one-pan recipe offers the perfect blend of simplicity and sophistication in one meal.
Think – tender chicken breasts infused with the rich, tangy flavor of balsamic vinegar, topped with mozzarella and juicy grape tomatoes. Fabulous!
Per Serving:
- Calories: 608
- Fats: 30g
- Protein: 63g
- Carbs: 19g
- Fiber: 1.5g
- Sugar: 14g
Pineapple BBQ Chicken with Bacon
Bacon is my all-time favorite for adding a smoky, savory, salty, umami element to any dish. Who can resist?
Paired with pineapple, you will delight the family with this high-protein tangy BBQ chicken dish that’s sooo delicious.
It’s a great recipe for a lazy summer dinner when you want to spend minimal time in the kitchen and achieve a maximum wow-factor.
Per Serving:
- Calories: 465
- Fats: 15g
- Protein: 45g
- Carbs: 36g
- Fiber: 1.5g
- Sugar: 28g
Creamy Chicken with Sun-Dried Tomatoes
When you’re tired of bland chicken, add a burst of fun with my creamy chicken with sun-dried tomatoes recipe. It’s high in protein and low in carbs.
The combination of chicken, heavy cream, and sun-dried tomatoes pairs nicely to create the ultimate comfort food, light and tasty, perfect for a summer dinner.
Per Serving:
- Calories: 387
- Fats: 24g
- Protein: 33g
- Carbs: 11g
- Fiber: 1.7g
- Sugar: 1.9g
Salmon Stir Fry
It’s time to include some Asian flavors into your summer dining! Try this tempting salmon stir fry that brings classic sweet and umami flavors.
Crisp vegetables, fluffy rice, and heaps of salmon goodness will make this stir fry a top favorite at home.
You can vary the recipe and add finely chopped kale, broccoli, cabbage, or different colored peppers to give a boost of super greens and a splash of color.
Per Serving:
- Calories: 488
- Fats: 29g
- Protein: 30g
- Carbs: 31g
- Fiber: 4.6g
- Sugar: 19g
Taco Stuffed Sweet Potatoes
Here’s a great way to make tacos a little bit healthier and, I can tell you that my taco-lovin’ kids will eat them up!
Sweet potatoes bring a new dimension, and I offer loads of toppings like Mozzarella, tomatoes, guacamole, and sour cream that people can mix and match to make each taco unique.
Per Serving:
- Calories: 465
- Fats: 21g
- Protein: 29g
- Carbs: 42g
- Fiber: 10g
- Sugar: 11g
Salmon Bowl
If you’re serious about gaining muscle and not weight, this is the perfect dish – full of flavor, high in protein, and so easy to make.
Flaky salmon, fluffy rice, crunchy veggies, and an irresistible spicy sweet drizzle, will definitely keep them coming back for seconds.
You can substitute ingredients, but it works best with Basmati rice, soy sauce, and honey.
Per Serving:
- Calories: 906
- Fats: 41g
- Protein: 32g
- Carbs: 105g
- Fiber: 13g
- Sugar: 13g
Shrimp Avocado Salad
Lastly, a crave-worthy salad, ideal for a lazy summer dinner.
Kelly from Chef Savvy offers a divine recipe of salsa, corn, black beans, avocado, fresh lime juice, and spicy blackened shrimp, served with her special sweet and creamy honey jalapeño dressing!
I’m off to the kitchen to whip it up.
Per Serving:
- Calories: 167
- Fats: 8g
- Protein: 11.41g
- Carbs: 13.9g
- Fiber: 2.92g
- Sugar: 2.16g