Satisfying Suppers with Just a Bit of Meat
Sausage-Stuffed Delicata Squash
Super-sweet delicata squash halves cradle a filling of kale, raisins, onion, and Italian turkey sausage, while panko bread crumbs, walnuts, and Parmesan cheese form a crunchy topper. You get all that goodness, plus a whopping 7 grams of fiber and 21 grams of protein, too.
Roasted Butternut Squash and Sausage Enchiladas
Equal parts (by weight) butternut squash and Italian sausage make a hearty filling for homemade enchiladas. We included a recipe for an easy enchilada sauce, too, but if you're in a time crunch, purchased makes and good stand in.
One-Pot Ham and Greens Pasta
A healthy meal that's also easy on dishes? Win! Kale or mustard greens provide a hefty dose of vitamins and fiber, and shaved hard cheese and ham bring protein to the table. Use whole wheat orecchiette pasta to make this dish extra hearty.
Asparagus and Prosciutto Tartines
Tartine is a fancier word for open-face sandwich. This healthy concoction is a slice of hearty bread schmeared with a thick layer of a pea, bean, and basil spread; loaded with asparagus and cheese; then topped with just a sprinkling of prosciutto. Think of the meat as the condiment in this sandwich recipe.
Pork, Ginger, and Delicata Stir-Fry
Every cook loves a stir-fry recipe on a weeknight. A little prep time chopping your ingredients then just cook everything in one pan for a quick dinner with minimal clean up. Here, eight ounces of pork stretches to serve four thanks to including squash, green beans, and rice. It's a satisfying supper under 400 calories.
Farro and Brussels Sprouts with Prosciutto
Back in a supporting role as more of a condiment, prosciutto, is the meat in this recipe. It serves as more of a crunchy topper to quick-cooking shaved Brussels sprouts and nutty farro (if you haven't been enjoying this ancient grain yet, prepare to fall in love with it). Between the farro, walnuts, cheese, and prosciutto each serving has 17 grams protein, plus a huge 10 grams of fiber.
Seafood + pasta on a weeknight? It can be done! Simply season tilapia and skillet cook it, then cook up some vegetables to make a thick sauce, toss all that with al dente linguine for a 40 minute healthy dinner. High-protein, low-calorie tilapia helps keep this recipe under 300 calories while boosting protein to 18 grams.
Quinoa Salad with Seared Tuna
A little thinly sliced tuna steak goes a long way--just 12 ounces serves six! We stacked it over hearty quinoa (which is a complete protein), fresh chopped veggies, and feta cheese for a healthy meal that doesn't skimp on flavor.
Peachy Chicken Pasta Salad
This fresh-tasting pasta dinner uses only two ounces of meat per serving. Thanks to pasta, peaches (yes, there are peaches in this pasta dinner), and walnuts it's still plenty filling. We know you can't get good fresh peaches year-round, so in cooler months swap in pears. Either way it's a dinner winner.
Brazilian Black Bean Stew
By now you've figured out that beans are a great meatless way to increase protein (and fiber). Spicy from jalapenos and citrusy from orange zest and juice, this is a black bean stew unlike any other. Since the ham hocks are primarily for seasoning, they don't steal the limelight! Serve this savory stew alongside cooked rice for a ridiculously flavorful and hearty meal.
Orange, Asparagus, and Calamari
Need a healthy meal worthy of a special occasion? You've found it! This easy skillet combines the complementary flavors of fiber-rich asparagus and oranges with a bit of tender, thinly sliced calamari—and it's every bit as good as it sounds.
Flank Steak and Plum Salad with Creamy Chimichurri Dressing
Sweet ripe plums, charred onions, and tender baby greens steal the show in this flavor- and nutrient-packed dinner salad. A couple ounces of grilled flank steak and a tangy chimichurri dressing (made with Greek yogurt for extra protein) finish off each healthy salad with style.
Beef and Black Bean Chili
A little ground beef stretches a long way in this savory, fiber-rich chili -- 12 ounces of beef feeds eight! When it's accompanied by peppers, onions, tomatoes, and black beans, no one will bat an eye...or suspect they're eating healthy.
White Bean Tuna Salad
Cannellini beans make this light-tasting tuna salad surprisingly filling, as it contains 22 grams of protein per serving! Mix in fresh spinach or arugula for extra fiber and a hefty dose of vitamins. See, hardly any meat needed.
Two-Pea Soup with Pork
Two forms of protein-rich peas -- dry split peas and frozen green peas -- are simmered and pureed with other veggies and herbs into a thick, satisfying soup. Ham hocks provide a little savory seasoning; garnish with the shredded meat, if you'd like!
Zucchini and Cheddar Crust Pizza with Chicken and Apples
A veggie-based pizza crust held together with protein-loaded egg and cheese make a nutrition-packed foundation for this healthy pizza recipe. Topped with apples, olives, chicken, and veggies, it's a hearty healthy dinner recipe.
Red Beans and Rice with Squash
It's hard to ask for a more satisfying dinner. Sweet butternut squash, tender beans, peppers, onions, and andouille sausage simmer in a smoky, well-spiced stew that packs a protein and fiber punch. They won't need seconds...but they might want them!
If vitamin-rich strawberries, blueberries, spinach, and walnuts sound like the base of your dream salad, read on. Things only get more satisfying when you add goat cheese, chicken, and a homemade raspberry vinaigrette to the mix.
Asian-Style Chicken and Pasta
Crunch into this hearty stir-fry -- featuring sugar snap peas, sweet peppers, cashews, and a smidge of chicken in a ginger-spiked sauce -- and you'll hardly know you're eating healthy. But 18 grams of protein per serving later, you'll have one satisfied family on your hands.
Steak and Black Bean Burritos
Black beans are back with another protein assist alongside juicy slices of steak. We encourage you to let your seasoned steak stand the 30 minutes instructed for the biggest flavor. That's another trick for cooking with less meat, opt for meat with big flavor so little bit goes further. With almost 30 grams of protein in this burrito recipe, we assure you, it won't feel like you reduced the meat even an ounce.
Fast Chicken Fettuccine
On frantic evenings, avoid the drive-thru temptation. This 20-minute dish, packed with zucchini, yellow squash and dried tomatoes, is a smart and speedy alternative. If you make it with whole grain pasta, you'll pack in more fiber, too.