The Top High-Protein Dinner Recipe for Weight Loss Recommended by a Dietitian

Over the years, I’ve heard from many people trying to lose weight that their go-to dinner is boiled chicken breast, brown rice, and steamed broccoli. As both a dietitian and a foodie, I have to say this sounds pretty bland to me. That’s why throughout my career I’ve made it my mission to show people that healthy food can be both nutritious and delicious, even when weight loss is the goal. You can have more than just boiled chicken, brown rice and broccoli on your plate; you can enjoy so much more and still lose weight.

With that in mind, I created a high protein recipe that is a flavorful twist on the classic dish I hear about so often. This version contains more taste, variety and nutrients. So, give my high protein dinner recipe for weight loss a try — I promise, you won’t miss your bland plate again! For more ideas, check out 30 High Protein Dinner Ideas for Weight Loss.

Protein-rich pesto chicken with roasted vegetables and pasta

Makes 4 servings

Ingredients

• 1 lb skinless and boneless chicken breast
• 2 tablespoons pesto sauce
• 1 broccoli head, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 eggplant, diced
• 1 zucchini, sliced
• 1 summer squash, sliced
• 2 red peppers, sliced
• ¼ cup olive or avocado oil
• ¼ teaspoon salt
• ⅛ teaspoon freshly ground black pepper
• 8 oz chickpea penne pasta
• 1 cup marinara sauce

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How to do it

1. Preheat oven to 400 degrees F. Line two baking sheets with aluminum foil.
2. On a baking sheet, add chopped vegetables to a pan and toss with 2 tablespoons of oil, salt and pepper.
3. On the second baking sheet, add chicken breasts, rub pesto sauce over the chicken.
4. Roast in the oven for about 25 minutes, until the vegetables look caramelized and the chicken is cooked through and reaches an internal temperature of 165 degrees F.
5. On the stove, cook pasta according to package directions and toss with marinara sauce.
6. Serve immediately and enjoy!

Why this high-protein dinner is beneficial for weight loss

This protein-rich dinner is packed with 49 grams of protein and 22 grams of dietary fiber, making it a great choice to support your weight loss goals. Protein and fiber are two important nutrients that you should include at every meal, as they work together to help you feel full and satisfied for hours. Here’s why this recipe is great for weight loss:

Chicken breast provides the protein

Chicken breast is a low-calorie, high-quality protein source with minimal fat. A 3.5-ounce serving of cooked chicken breast contains 165 calories and 31 grams of protein. Chicken is also quite high in water, consisting of about 65% water. This combination of protein and water can help keep your gut full. In addition, requires protein as well energy (aka burning calories!) to digest and metabolize, which also supports weight loss goals and reduces the likelihood of being tempted to reach for late-night snacks.

Don’t forget to enhance your chicken breast with some healthy oil and seasoning (pesto contains both!) and try cooking it in different ways, like grilling or roasting. There’s no need to settle for plain or cooked chicken again.

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Roasted vegetables improve the intake of vegetables

If you’ve never tried roasted vegetables, you’re in for a treat! When vegetables are cooked in a tasty way, you’re more likely to eat more of them – and as a dietitian, that’s what I want for you! The goal is to fill at least half the plate at each meal with fruit and vegetables. Instead of sticking to plain steamed broccoli, get creative and mix it up! The more variety you add, the more nutrients you get too – a win-win! Vegetables are low in calories, high in fiber and water content, and full of vitamins, minerals and antioxidants. So put plenty of vegetables on your plate – they also help you feel full and satisfied and not deprived.

When in doubt – always add more than just one vegetable to your plate!

High-fiber pasta helps with fullness

Good news for pasta lovers out there – high protein, high fiber pasta exists! The next time you go grocery shopping, add a box of chickpea or lentil pasta to your cart. These delicious options have a winning combination to keep you full. A serving of chickpea pasta contains 190 calories, along with 14 grams of protein and 8 grams of fiber, higher than regular pasta or rice.

In this recipe, we tossed the pasta with marinara sauce for additional flavor and nutrients, and yes, you can include sauce. Just look for one with a short ingredient list and mostly contains tomatoes, spices and healthy oil like olive oil. Need help choosing the best one? Check out our list of 10 Best Low Calorie Pasta Sauces for Weight Loss!

Whip up this protein-rich dinner when you need dinner in a hurry. It’s a satisfying meal that not only delights your taste buds but also supports weight loss goals and can be ready in just about 30 minutes!

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