Make these high protein pantry meals just with pantry staples. In that way, they’re cheaper yet full of nutrition!
Sometimes eating a healthy diet means that you just want to quickly put together some of the ingredients you can find in a pantry and make it delicious.
Today I’m sharing with you multiple high protein meals that you can make with your pantry products. Those include beans, lentils, chickpeas, canned meats, fish, and so much more!
1. Spanish Beans with Tomatoes
Source: veggiedesserts.com
With just 7 ingredients, you can make these Spanish beans in just under 20 minutes. You can serve this dish for lunch, high protein dinner, or even just as a side dish.
Since the recipe uses beans, it’s relatively high in protein and can be made with your most essential pantry products!
Per Serving:
- Calories: 125
- Fats: 2g
- Protein: 6g
- Carbs: 19g
- Fiber: 6g
- Sugar: 3g
2. Mexican Three Bean Salad
Source: eatwithclarity.com
Increase the amount of fiber, protein, and fats by using beans!
Use glass containers like these to keep your food in the fridge, as they will keep the salad fresh for much longer.
Check out more high protein vegetarian meals!
Per Serving:
- Calories: 205
- Fats: 5.3g
- Protein: 10g
- Carbs: 31.8g
- Fiber: 9.3g
- Sugar: 4.3g
3. Hearty High-Protein Lentil, Kidney Bean, and Chickpea Chili
Source: onegreenplanet.org
Love a chilli? Well, if you’re looking for plant-based protein to get into your diet, this is the recipe.
If you’re tired of having your pantry foods cooked a similar way all the time, this recipe is a game-changer. It incorporates several spices that truly make the dish flavorful and exciting!
Per Serving:
- Calories: 335
- Fats: 4.5g
- Protein: 21g
- Carbs: 56g
- Sugar: 12g
4. Vegan and Protein-Packed Lentil and Bean Tomato Stew
Source: furtherfood.com
There is nothing tastier and easier to make than a stew.
As long as you have your dry pantry items, you can just throw everything into a pot and make it happen.
That’s where I like to use an Instant Pot. You can get one here for a good price!
Per Serving:
- Calories: 193
- Fats: 1g
- Protein: 13g
- Carbs: 34g
- Fiber: 10g
- Sugar: 4g
5. Soured Chickpea Lemon Curry
Source: nestandglow.com
This meal is full of spices that blend beautifully with lemon, tomato, and creamy chickpeas.
What I love about this particular recipe is that you only need a few ingredients such as onion, chickpeas, and chopped tomatoes. The rest of what you use is going to be spices that you can improvise with.
Per Serving:
- Calories: 287
- Fats: 11g
- Protein: 15g
- Carbs: 35g
- Fiber: 9g
- Sugar: 8g
6. Low Carb Peanut Butter Protein Balls
Source: wholesomeyum.com
These protein balls are the perfect high protein snack; you can make yourself just using your pantry ingredients.
I highly recommend using Perfect Keto collagen powder because it’s low in carbs and sugars. You can stock up on powdered erythritol here.
Per Serving:
- Calories: 92
- Fats: 7.5g
- Protein: 4g
- Carbs: 3g
- Fiber: 1g
- Sugar: 0.2g
7. High Protein Chickpea Minestrone Soup
Source: skinnyfitalicious.com
Now, if you’ve had a crockpot standing around without being used, this is your time! Make this high protein soup that’s also extra nutritious.
An interesting product you’ll want to use to keep this soup high in protein is a chickpea and red lentil pasta called Chickapea pasta.
Per Serving:
- Calories: 395
- Fats: 8g
- Protein: 37g
- Carbs: 52g
- Fiber: 13g
- Sugar: 10g
8. Salmon Fishcakes
Source: lovecannedfood.com
This recipe is an amazing source of protein because of the fish and peas. Also, when you get bored of eating beans, and chickpeas, it’s definitely a nice change to your regular meals.
This is a perfect high protein freezer meal.
Per Serving (Calculated):
- Calories: 308
- Fats: 13g
- Protein: 25g
- Carbs: 24g
- Fiber: 4.6g
- Sugar: 3.5g
9. Easy Thai Chicken Salad with Canned Chicken
Source: lowcarbyum.com
Bring Thai flavors into your home with this chicken salad. It’s quick, easy, and budget-friendly, which we can all appreciate.
Once again, here we’re going to be using canned chicken, which you can easily store long-term.
Check out more high protein low carb recipes like this here.
Per Serving:
- Calories: 181
- Fats: 12g
- Protein: 9g
- Carbs: 7g
- Fiber: 1g
- Sugar: 2g
10. White Bean Chicken Chili
Source: allrecipes.com
This white bean chicken chili can be easily made in your slow cooker.
Just throw all the ingredients and let them do the job. Great if you’re feeling lazy and don’t really want to do the cleanup afterward.
Who does, anyway? Here is a good quality slow cooker I recommend.
Per Serving:
- Calories: 220
- Fats: 6.1g
- Protein: 20.1g
- Carbs: 21.2g
- Fiber: 6g
- Sugar: 4g
11. High Protein Chicken & Quinoa Skillet
Source: bulkbites.com
This skillet is perfect comfort food that’s quite cheap but does for a fancy dinner. So, when you’re in need of something a little special and want to make sure that your protein intake is high, this is the recipe to try!
Per Serving:
- Calories: 485
- Fats: 9g
- Protein: 52g
- Carbs: 51g
- Fiber: 12.72g
- Sugar: 6.84g
12. Mediterranean Roasted Mackarel
Source: rootandrevel.com
Mackerel is an excellent source of protein and, on top of it, is a good source of omega-3s. What I love about it is that it can stay fresh for a long time as long as it’s canned well.
This recipe goes particularly well with a bit of whole grain rice or sweet potatoes.
Per Serving:
- Calories: 211
- Fats: 14.3g
- Protein: 14g
- Carbs: 8.9g
- Fiber: 3.3g
- Sugar: 37g
13. Easy Cranberry Chicken
Source: bellyfull.net
Using berries to flavor our meats is one of those things we don’t do enough.
Especially when it’s chicken that’s so bland on its own. Now, the recipes use chicken thighs, but you can easily use canned chicken.
As long as you have your cranberry sauce, the recipe will turn out great!
Per Serving:
- Calories: 461
- Fats: 15g
- Protein: 37g
- Carbs: 43g
- Fiber: 1g
- Sugar: 37g
14. Easy Tuna Casserole with Egg Noodles
Source: unsophisticook.com
When you’re craving for a comforting high-protein meal, this is the recipe you should try.
Lower the number of carbs in this recipe by using crushed pork rinds instead of breadcrumbs.
You could also use almond flour. You can stock up on pork rinds here and almond flour here.
Per Serving:
- Calories: 268
- Fats: 9.2g
- Protein: 15.3g
- Carbs: 29.9g
- Fiber: 4.3g
- Sugar: 5g
15. Instant Pot Vegan Split Pea Soup
Source: recipethis.com
Comfort yourself with a nice bowl of soup that’s also high in protein. It’s also vegan!
Thus, a great option if you’re looking to introduce more high protein vegan meals into your diet while still stay on a high protein diet.
Per Serving (Calculated for 5 servings):
- Calories: 213
- Fats: 1g
- Protein: 12g
- Carbs: 42g
- Fiber: 15g
- Sugar: 11g
16. Alaskan Salmon with Black Quinoa and Spinach
Source: bevcooks.com
Did you know that salmon goes so beautifully with quinoa, both of which are high in protein? Add a bit of spinach, onion, and cayenne chili, and here you have a meal that’s delicious and nutritious.
A bit of lemon and chili truly makes the flavor palette pop.
Per Serving (Calculated):
- Calories: 559
- Fats: 25g
- Protein: 23g
- Carbs: 63g
- Fiber: 8.8g
- Sugar: 2.6g
17. Easy and Creamy Pesto Keto Meatballs
Source: lighterkitchen.com
If you’re on a low carb diet and want to eat more protein, it’s a perfect high protein low carb dinner idea.
Pesto actually makes canned chicken or turkey extra delicious. With a bit of almond flour, which is low carb, and garlic, you can take these meatballs to a whole new level.
Per Serving:
- Calories: 314
- Fats: 23g
- Protein: 21g
- Carbs: 6g
- Fiber: 2g
- Sugar: 2g
18. Black Bean Quinoa Soup
Source: dinner-mom.com
Now, if you’re looking for a thick soup that’s packed with protein and fiber, this is a lovely recipe to try. This one will quickly become a favorite amongst the family: whether it’s the kids or the adults, the soup is too good not to like!
Per Serving:
- Calories: 423
- Fats: 4g
- Protein: 23g
- Carbs: 74g
- Fiber: 22g
- Sugar: 5g
19. Moroccan Turkey and Chickpea Skillet
Source: reciperunner.com
Who said you could not bring Moroccan flavors into your kitchen?
I know many love skillet meals anyway, so this is just an excellent way to use some of those pantry products and eat a high protein diet at the same time.
Per Serving:
- Calories: 439
- Fats: 9g
- Protein: 48g
- Carbs: 46g
- Fiber: 10g
- Sugar: 16g
20. One-Pot Cheesy Mexican Lentils with Black Beans and Rice
Source: reciperunner.com
Now, I’ve probably left the most delicious meal for the end! This one-pot cheesy Mexican lentil, black bean, and rice meal is truly something else.
If you love Mexican flavors. The recipe does include cheese that has an expiration date, but otherwise, this recipe is pantry-friendly!
Per Serving:
- Calories: 498
- Fats: 14g
- Protein: 30g
- Carbs: 65g
- Fiber: 18g
- Sugar: 11g