High Protein Family Dinners

Name: High Protein Family Dinners
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 500g chicken breast, diced; 200g quinoa, rinsed; 1 can black beans, drained and rinsed; 1 cup frozen corn; 1 bell pepper, diced; 1 onion, chopped; 2 cloves garlic, minced; 2 tablespoons olive oil; 1 teaspoon cumin; Salt and pepper to taste; Fresh cilantro for garnish

Highlighted under: Comfort Food

Discover delicious and nutritious high protein family dinners that everyone will love.

Created by

Violet Hart

Last updated on 2025-12-24T12:33:39.547Z

This recipe is designed to help busy families prepare nutritious meals that are packed with protein. High protein dinners not only help in muscle building but also keep you fuller for longer, making them perfect for active families.

        Why You'll Love This Recipe
        Packed with protein to keep you energized throughout the day
Quick and easy to prepare, perfect for busy weeknights
Delicious flavors that will satisfy the whole family

      

Nutritional Benefits of High Protein Meals

High protein meals are essential for maintaining energy levels and supporting muscle growth. Protein plays a crucial role in repairing tissues and building lean muscle mass, making it an integral part of a balanced diet. Incorporating protein-rich foods like chicken and quinoa not only nourishes your body but also keeps you feeling full longer, helping to curb unnecessary snacking throughout the day.

Moreover, a diet rich in protein can aid in weight management. As your body burns more calories digesting protein compared to fats and carbohydrates, opting for high protein dinners can contribute to a healthier weight. Families can benefit from meals that sustain energy while also promoting overall well-being.

Making Dinners Family-Friendly

When it comes to family dinners, flavors and presentation matter. This high protein recipe not only packs a nutritional punch but is also designed to please even the pickiest eaters. With vibrant colors from bell peppers and corn, and the satisfying texture of quinoa and chicken, this dish is visually appealing and delicious.

Involving children in the cooking process can also make mealtime more enjoyable. Tasks like rinsing the quinoa or stirring the skillet can engage kids and encourage them to try new foods. When families cook together, it fosters connection and promotes healthier eating habits.

Versatile Recipe for Meal Prep

This high protein family dinner is perfect for meal prepping. You can easily double the recipe and store leftovers for quick lunches or dinners throughout the week. The flavors meld beautifully over time, making it just as delicious on day two or three. Portion the quinoa and chicken mixture into individual containers for hassle-free meals on busy days.

Additionally, this recipe is highly customizable. Feel free to swap out the vegetables based on seasonal availability or personal preferences. Adding seasonal veggies not only enhances the flavor but also boosts the nutritional value of your meals.

Ingredients

Main Ingredients

500g chicken breast, diced
200g quinoa, rinsed
1 can black beans, drained and rinsed
1 cup frozen corn
1 bell pepper, diced
1 onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon cumin
Salt and pepper to taste
Fresh cilantro for garnish

Make sure to prep your ingredients before starting for a smoother cooking experience.

Cooking Instructions

Cook the Quinoa

In a medium pot, combine the quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.

Sauté the Chicken

In a large skillet, heat the olive oil over medium heat. Add the diced chicken breast and season with salt, pepper, and cumin. Cook for about 7-10 minutes, or until the chicken is browned and cooked through.

Add Vegetables and Beans

Add the onion, garlic, bell pepper, black beans, and corn to the skillet. Cook for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender.

Combine and Serve

Once the quinoa is done, fluff it with a fork and add it to the skillet. Stir everything together and cook for another 2 minutes. Serve warm, garnished with fresh cilantro.

Enjoy your high protein family dinner!

Tips for Perfectly Cooked Quinoa

Cooking quinoa properly is key to achieving its fluffy texture. Rinse the quinoa under cold water before cooking to remove its natural coating, called saponin, which can give it a bitter taste. Using the right water-to-quinoa ratio is also crucial; typically, a 2:1 ratio works best for cooking.

Once cooked, let the quinoa sit covered for about 5 minutes and then fluff it with a fork. This simple step ensures that your quinoa is light and airy, making it the perfect base for your high protein family dinner.

Enhancing Flavor with Spices

Spices are a fantastic way to elevate the flavors in your dishes. In this recipe, cumin adds a warm, earthy flavor that complements the chicken beautifully. Consider experimenting with other spices like paprika, chili powder, or even a dash of cayenne for some heat.

If you enjoy experimenting, fresh herbs such as basil or parsley can also be added just before serving. Not only do they enhance the flavor profile, but they also add a pop of color, making your meal even more appetizing.

Storing and Reheating Leftovers

Proper storage is essential for maintaining the quality of your leftovers. Allow the chicken and quinoa dish to cool to room temperature before transferring it to airtight containers. It can be stored in the refrigerator for up to four days, ensuring you have nutritious meals ready to go.

When reheating, use the stovetop or microwave, but add a splash of water to prevent the mixture from drying out. A quick stir can help evenly distribute the heat, making sure your meal is just as delicious as when you first prepared it.

Questions About Recipes

→ Can I make this recipe ahead of time?

Yes, you can prepare the ingredients and store them in the fridge. Simply cook everything when you're ready to eat.

→ What can I serve with this dish?

This dish pairs well with a side salad or steamed vegetables for a complete meal.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Is this recipe gluten-free?

Yes, as long as you ensure that the quinoa and other ingredients are certified gluten-free.