11 Instant High-Protein Meal Last Minute Recipes

Have you ever looked at the clock and realized dinner time is already here? Between work, school, homework, and activities, days get busy fast. That’s exactly why an instant high-protein meal can be a total lifesaver. Instead of stressing over what to cook, you can rely on quick recipes that use simple ingredients and take very little time.

In addition, these instant high-protein meals are filling and help keep everyone satisfied. Whether it’s a busy weeknight, a last-minute dinner, or one of those “I’m too tired to cook” evenings, these instant high-protein meals make getting food on the table easy, stress-free, and delicious for the whole family.

1. Air Fry Salmon

Feeling the pressure of last-minute guests and no dinner plan? Don’t worry—you can pull together a delicious meal in no time.

Try this simple air fryer salmon recipe for an instant high-protein meal. In just a few minutes, you’ll have tender, flaky salmon fillets ready to serve. They’re brushed with a flavorful sauce made from soy sauce, garlic, apple cider vinegar, honey, and just a hint of sesame. It’s quick, easy, and tastes fancy—perfect for impressing everyone without the stress!

Per Serving:

• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g

2. Cheese Burger Bowl

Don’t turn last-minute eating into unhealthy takeout! This burger bowl recipe brings the classic flavor of a cheeseburger to your table in just one delicious, healthy, high-protein dish.

Ingredients (for 2 servings)

Protein + Base

• 300 g ground beef (or chicken mince)
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika (optional)

Veggies & Toppings

• 2 cups shredded lettuce
• 1 cup cherry tomatoes (halved)
• ½ red onion (thinly sliced)
• ½ cup pickles (sliced)
• ½ avocado (optional)
• ½ cup shredded cheddar or mozzarella

Sauce (Burger-style Dressing)

• 3 tbsp mayonnaise
• 1 tbsp ketchup
• 1 tsp mustard
• 1 tsp pickle juice (or 2 chopped pickles)
• Pinch paprika (optional)

3. Cottage Cheese Pizza Bowl

Ingredients (1 large bowl)

Base

• 1 cup cottage cheese (about 200–220 g)
• ¼ cup pizza sauce or marinara (60 ml)

Cheese + Seasoning

• ½ cup shredded mozzarella (50–60 g)
• ¼ tsp dried oregano
• ⅛ tsp red chilli flakes (optional)
• Pinch of black pepper

Protein (optional — choose any)

• ¼ cup cooked chicken mince or
• ¼ cup cooked beef mince or
• 3 tbsp crumbled sausage

Toppings (mix or choose)

• 6–8 pepperoni slices
• 6–8 black olive slices
• 2 tbsp chopped capsicum
• 2 tbsp chopped onion
• 2 tbsp mushrooms (sliced)

How To Make Cottage Cheese Pizza Bowl Step By Step

STEP 1: Prep the Base

• Add 1 cup of cottage cheese to a microwave- or oven-safe bowl.
• Spread ¼ cup pizza sauce on top.
• Lightly stir so there are pockets of sauce throughout.

STEP 2: Add Seasoning

• Sprinkle:
• ½ cup shredded mozzarella
• ¼ tsp oregano
• Pinch black pepper
• Chilli flakes if you want heat

STEP 3: Add Protein

Choose one or mix:

• ¼ cup cooked chicken/beef mince, OR
• 3 tbsp cooked sausage, OR
• Skip if you want it vegetarian
  Spread it evenly on top.

STEP 4: Add Toppings

Choose any:

• 6–8 pepperoni slices
• Olives
• Onion
• Capsicum
• Mushrooms

STEP 5: Cook

Option A — Microwave (fastest)

• Microwave on High for 2–3 minutes
• Cook until the cheese is melted and bubbling

Option B — Oven

• Preheat to 200°C (400°F)
• Bake 8–10 minutes until golden and melted

STEP 6: Serve

• Sprinkle a little more oregano or chili flakes
• Enjoy straight from the bowl

4. Baked Shrimps and Broccoli foil packs

Baked Shrimp & Broccoli Foil Packs 4 servings!

Ingredients

• Shrimp (peeled & deveined) – 1 pound (450 g)
• Broccoli florets – 3 cups
• Olive oil – 3 tablespoons
• Garlic (minced) – 3–4 cloves
• Butter (optional, for richness) – 2 tablespoons, cut into small cubes
• Lemon juice – 2 tablespoons
• Salt – ½ teaspoon (or to taste)
• Black pepper – ½ teaspoon
• Paprika – ½ teaspoon
• Chili flakes – ¼ teaspoon (optional for heat)
• Fresh parsley – 2 tablespoons, chopped (for topping)
• Lemon slices – 1 small lemon (for garnish)

Baked Shrimp & Broccoli Foil Packs – Step-by-Step

STEP 1: Prep your oven

Preheat your oven to 400°F (200°C).

STEP 2: Prepare the foil

Tear out 4 large sheets of aluminum foil.
Ensure they’re large enough to fold over the food and seal tightly.

STEP 3: Mix the seasoning

In a small bowl, combine:

• 3 tbsp olive oil
• 3–4 cloves minced garlic
• 2 tbsp lemon juice
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ¼ tsp chili flakes (optional)
  Stir into a smooth marinade.

STEP 4 Assemble the packs

On each foil sheet, place:

• A handful of broccoli florets
• About ¼ of the shrimp

Drizzle the marinade evenly over all packs.
Add a cube of butter on top (optional but delicious!).

STEP 5: Seal the foil

Fold each foil sheet over the ingredients
and crimp the edges tightly to create sealed packets.

STEP 6: Bake

Place all foil packs on a baking tray.
Bake for 15–18 minutes until the shrimp turns pink
and the broccoli is tender-crisp.

STEP 7. Garnish & serve

Carefully open the packets (hot steam!)
Sprinkle chopped fresh parsley, add lemon slices, and enjoy.

Serve with:

✔ Rice or quinoa
✔ Garlic bread
✔ Mashed potatoes

Your instant high-protein meal is now ready to serve.

5. Pan-Fried Salmon

Pan-Fried Salmon Ingredients (per 1 serving)

• Salmon fillet (skin-on or skinless) – 1 piece (about 6 oz / 170 g)
• Olive oil or butter – 1 tablespoon
• Salt – ¼ teaspoon
• Black pepper – ¼ teaspoon
• Garlic powder OR minced garlic – ¼ teaspoon (or 1 small clove)
• Lemon juice – 1 teaspoon (plus a wedge to serve)
• Paprika – ⅛ teaspoon (optional)
• Fresh herbs (parsley/dill) – 1 teaspoon, chopped (optional)

Pan-Fried Salmon – Step by Step

STEP 1: Prepare the salmon

Pat the salmon dry with paper towels
(This helps it get a crisp, golden crust).
Season both sides with:

• Salt
• Black pepper
• Garlic powder or minced garlic
• Paprika (optional)

STEP 2: Heat the pan

Place a non-stick pan or cast-iron skillet on medium heat.
Add 1 tablespoon olive oil or butter and let it heat until shimmering.

STEP 3: Cook, skin-side down first

Place the salmon in the hot pan skin-side down (if skin is on).
Let it cook without moving it for 4–5 minutes,
until the skin is crispy and the bottom is golden.

STEP 4: Flip the salmon

Use a spatula to gently turn the salmon over.
Cook the other side for 2–3 minutes,
until the fish flakes easily with a fork and turns opaque.

STEP 5: Add lemon

Squeeze 1 teaspoon of lemon juice over the salmon in the last minute of cooking
for a bright, fresh flavor.

STEP 6. Serve

Remove from heat and plate your salmon.
Top with fresh herbs if you like,
and serve with a lemon wedge on the side.

Serve with:

Steamed veggies
Rice or mashed potatoes
Garlic bread
Salad

6. Chilly Chicken Stir Fry

Chilli Chicken Stir Fry – Ingredients (4 Servings)

For the Chicken Marinade:

• Chicken breast or thigh (boneless, cut into bite-sized pieces) – 1 lb (450 g)
• Cornstarch / Maida / All-purpose flour – 2 tablespoons
• Soy sauce – 1 tablespoon
• Salt – ½ teaspoon
• Black pepper – ¼ teaspoon

For the Stir Fry:

• Vegetable oil – 2 tablespoons
• Garlic (minced) – 3 cloves
• Ginger (minced) – 1 teaspoon
• Green chilies (sliced) – 2–3 (adjust to taste)
• Onion (sliced) – 1 medium
• Bell peppers (sliced, any color) – 1 cup
• Spring onions/scallions (chopped) – 2 tablespoons

For the Sauce:

• Soy sauce – 2 tablespoons
• Chili sauce / Sriracha – 1–2 tablespoons (adjust to spice preference)
• Tomato ketchup – 1 tablespoon
• Rice vinegar / white vinegar – 1 teaspoon
• Sugar – ½ teaspoon
• Water/chicken stock – 2 tablespoons
• Cornstarch (optional, for thickening) – 1 teaspoon mixed with 1 tablespoon water

Chilli Chicken Stir Fry – Step by Step

STEP 1: Marinate the chicken

• In a bowl, combine chicken with cornstarch, soy sauce, salt, and black pepper.
• Let it sit for 15–20 minutes (or up to 1 hour for more flavor).

STEP 2: Prepare the sauce

• In a small bowl, mix soy sauce, chili sauce, tomato ketchup, vinegar, sugar, and water.
• Set aside.

STEP 3: Cook the chicken

• Heat 2 tablespoons of oil in a large pan or wok over medium-high heat.
• Add marinated chicken and stir-fry for 5–6 minutes until chicken is cooked and slightly golden.
• Remove chicken from the pan and set aside.

STEP 4: Stir-fry the vegetables

• In the same pan, add a little more oil if needed.
• Sauté garlic, ginger, and green chilies for 30 seconds.
• Add onions and bell peppers, stir-fry for 2–3 minutes (keep them crunchy).

STEP 5: Combine chicken and sauce

• Return the cooked chicken to the pan.
• Pour in the prepared sauce and toss everything together.
• Cook for another 1–2 minutes, letting the sauce coat the chicken evenly.
• If you want a thicker sauce, add the cornstarch-water mix and stir until glossy.

STEP 6: Garnish and serve

• Sprinkle with chopped spring onions.
• Serve hot with steamed rice, fried rice, or noodles.

serve an instant high-protein last-minute recipe of Chilli Chicken Stir Fry.

7. Buttered Cod

Buttered Cod – Ingredients (1 Serving)

• Cod fillet (skinless) – 1 piece (about 6 oz / 170 g)
• Butter – 1.5 tablespoons
• Olive oil – ½ tablespoon (optional, helps prevent burning)
• Garlic (minced) – 1 small clove
• Salt – ¼ teaspoon
• Black pepper – ¼ teaspoon
• Lemon juice – 1 teaspoon
• Paprika – ⅛ teaspoon (optional for color)
• Fresh parsley or dill (chopped) – 1 teaspoon (optional)

Buttered Cod (instant high -protein meal ) Step-by-Step Recipe

Step 1: Prep the cod

1. Pat the cod fillet dry with paper towels
   (helps get a nice sear).
2. Season both sides with:
   • ¼ tsp salt
   • ¼ tsp black pepper
   • ⅛ tsp paprika (optional)

Step 2: Heat the pan

1. Place a non-stick or cast-iron pan on medium heat.
2. Add 1 tablespoon butter + ½ tablespoon olive oil
   (Oil prevents butter from burning.

Step 3: Cook the cod

1. Once the butter starts sizzling, place the cod in the pan.
2. Cook 3–4 minutes on the first side, without moving it,
   until golden and lightly crisp.

Step 4: Flip and flavor

1. Carefully flip the cod.
2. Add ½ tablespoon more butter + 1 minced garlic clove to the pan.
3. Cook another 2–3 minutes, spooning the melted butter over the top
   (This keeps the fish juicy and flavorful).

Step 5: Finish with lemon

1. Squeeze 1 teaspoon of lemon juice over the fish.
2. Turn off the heat and let the fish rest in the pan for 30 seconds.

Step 6: Serve

• Plate the cod
• Spoon the remaining butter sauce from the pan over the top
• Sprinkle with fresh parsley or dill if you like

Tasty with:

✔ Garlic rice
✔ Mashed potatoes
✔ Steamed veggies
✔ Butter noodles

8. Chicken Corn Rice Bowls

Chicken Corn Rice Bowls – Ingredients (4 Servings)

For the Rice

• Cooked rice – 3 cups (white or basmati)

For the Chicken

• Boneless chicken breast or thigh (diced) – 1 lb (450 g)
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Paprika – ½ teaspoon (optional)
• Garlic powder – ½ teaspoon (or 2 cloves minced)
• Soy sauce – 1 tablespoon
• Olive oil/cooking oil – 1 tablespoon

For the Corn Mix

• Sweet corn kernels – 1½ cups (fresh, frozen, or canned)
• Butter – 1 tablespoon
• Salt – ¼ teaspoon
• Black pepper – ¼ teaspoon
• Paprika/chili flakes – ¼ teaspoon (optional)

For the Sauce (Optional but tasty!)

• Soy sauce – 2 tablespoons
• Honey – 1 tablespoon
• Lemon juice – 1 teaspoon
• Garlic (grated/minced) – 1 small clove

Garnish

• Spring onions / green onions – 2 tablespoons, chopped
• Sesame seeds – 1 teaspoon (optional)

Chicken Corn Rice Bowls – Step by Step

Step 1: Cook the rice

1. Prepare 3 cups cooked rice (fresh or leftover).
2. Keep warm and set aside.

Step 2: Season and cook the chicken

1. In a bowl, toss diced chicken with:
   • ½ tsp salt
   • ½ tsp black pepper
   • ½ tsp paprika (optional)
   • ½ tsp garlic powder (or 2 minced cloves)
   • 1 tbsp soy sauce
2. Heat 1 tbsp oil in a pan over medium-high heat.
3. Add the chicken and stir-fry 6–8 minutes,
   until golden and fully cooked.
4. Remove from the pan and set aside.

Step 3: Make the corn topping

1. In the same pan, melt 1 tbsp butter.
2. Add 1½ cups corn kernels.
3. Season with:
   • ¼ tsp salt
   • ¼ tsp black pepper
   • ¼ tsp paprika or chili flakes (optional)
4. Stir-fry 2–3 minutes until heated and slightly charred.
   Take off the heat.

Step 4: Make the sauce (optional but recommended!)

1. Whisk together:
   • 2 tbsp soy sauce
   • 1 tbsp honey
   • 1 tsp lemon juice
   • 1 minced garlic clove
2. Pour into the hot pan and cook for 30 seconds,
   just until it thickens slightly.
3. Toss the cooked chicken back into the sauce to coat.

Step 5: Build your bowls

Layer in each bowl:

1. Rice base
2. Saucy chicken
3. Corn mix

Step 6: Garnish and serve

Top with:

• Chopped spring onions
• Sesame seeds (optional)

Serve warm and enjoy your instant high-protein meal.

You can swap corn with peas in your Chicken Rice Bowls

Chicken Peas Rice Bowl Swap

Replace:

• 1½ cups corn kernels

With:

• 1½ cups green peas
  (fresh or frozen — thaw if frozen)

Cooking step changes:

1. In Step 3, add peas instead of corn.
2. Sauté peas in 1 tbsp butter for 2–3 minutes until bright green and warm.
3. Season the same way:
   • ¼ tsp salt
   • ¼ tsp black pepper
   • ¼ tsp paprika or chili flakes (optional)

Everything else stays the same

Peas make it:
✔ fresher
✔ lighter
✔ slightly sweeter

9. Buffalo Chicken Cottage Cheese Bowl

Buffalo Chicken Cottage Cheese Bowl (1 Serving)

Ingredients

• Cooked chicken breast (shredded or diced) – 1 cup
• Buffalo sauce – 2–3 tablespoons (adjust heat level)
• Cottage cheese – ½ cup
• Cooked rice or quinoa – ½–1 cup (your choice)
• Celery (chopped) – 2 tablespoons
• Carrot (shredded or diced) – 2 tablespoons
• Green onions / spring onions – 1 tablespoon
• Salt & pepper – pinch (optional)
• Ranch or blue cheese dressing (optional drizzle) – 1 teaspoon
• Sesame seeds or parsley – pinch (optional garnish)

Step-by-Step Recipe (instant high-protein meal)

Step 1: Prepare the chicken

1. If using leftover chicken, shred or cube it.
2. Warm it in a pan with 2–3 tbsp buffalo sauce
   until coated and heated through (2–3 minutes).
   (Add more sauce if you want it extra spicy!)

Step 2: Build the base

1. Add ½–1 cup cooked rice or quinoa into a bowl.
2. Spoon ½ cup cottage cheese on one side.

Step 3: Add the buffalo chicken

1. Place the buffalo chicken beside the cottage cheese.

Step 4: Add crunch and color

Sprinkle over:
✔ chopped celery
✔ shredded carrots
✔ spring onions

Step 5: Season + garnish

• Add salt & pepper if needed.
• Optional drizzle of ranch or blue cheese.
• Finish with sesame seeds or parsley.

Serve and enjoy the instant high-protein meal

Mix everything and enjoy a creamy, spicy, protein-packed bowl
Perfect for lunch, dinner, or meal prep!

10. Garlic Parmesan Chicken Bake

Garlic Parmesan Chicken Bake – Ingredients (4 Servings)

For the Chicken

• Boneless chicken breasts or thighs – 1 lb (450 g), cut into cubes
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Paprika – ½ teaspoon (optional)

For the Garlic Parmesan Sauce

• Butter (melted) – 3 tablespoons
• Olive oil – 1 tablespoon (optional for richness)
• Garlic (minced) – 4 cloves
• Parmesan cheese (grated) – ½ cup
• Heavy cream OR Greek yogurt – ¼ cup
• Italian seasoning – 1 teaspoon
• Salt – ¼ teaspoon
• Black pepper – ¼ teaspoon
• Chili flakes – ¼ teaspoon (optional)

Topping

• Mozzarella cheese (shredded) – ½ to 1 cup
• Extra parmesan – 2 tablespoons (optional for crisp top)

Garnish

• Fresh parsley – 1 tablespoon, chopped (optional)

Garlic Parmesan Chicken Bake Step-by-Step Recipe

Step 1: Prep the oven

• Preheat your oven to 400°F (200°C)
• Lightly grease a baking dish

Step 2: Season the chicken

1. Cut chicken into bite-sized cubes.
2. Toss with:
   • ½ tsp salt
   • ½ tsp black pepper
   • ½ tsp paprika (optional)
3. Spread chicken evenly in the baking dish.

Step 3: Make the garlic parmesan sauce

In a bowl, whisk together:

• 3 tbsp melted butter
• 1 tbsp olive oil (optional)
• 4 minced garlic cloves
• ½ cup grated parmesan
• ¼ cup heavy cream or Greek yogurt
• 1 tsp Italian seasoning
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp chili flakes (optional)

Mix until smooth and creamy.

Step 4: Coat the chicken

• Pour the sauce over the chicken pieces.
• Stir or shake the pan gently to make sure the chicken is well-coated.

Step 5: Add cheese topping

• Sprinkle ½–1 cup shredded mozzarella over the chicken
• Add 2 tbsp extra parmesan if you want a crispy, cheesy top

Step 6: Bake

• Place the dish in the oven
• Bake for 20–25 minutes, until chicken is fully cooked
  (internal temp 165°F / 74°C)
• If you like a golden top, broil 2–3 minutes at the end

Step 7: Serve

• Garnish with chopped fresh parsley
• Serve hot

Perfect with

✔ Mashed or roasted potatoes
✔ Buttered pasta
✔ Steamed veggies
✔ Garlic bread
✔ Rice

Enjoy your creamy instant high-protein meal, cheesy Garlic Parmesan Chicken Bake!

11. Cast Iron Skillet Chicken Breast

Cast Iron Skillet Chicken Breast (1–2 Servings)

Ingredients

• Chicken breast (boneless, skinless) – 1 large (6–8 oz / 170–225 g)
• Olive oil or butter – 1 tablespoon
• Salt – ½ teaspoon
• Black pepper – ½ teaspoon
• Garlic powder – ¼ teaspoon (optional)
• Paprika – ¼ teaspoon (optional, for color & flavor)
• Fresh herbs (thyme, rosemary, or parsley) – 1 teaspoon (optional)
• Lemon juice – 1 teaspoon

Step-by-Step Recipe

Step 1: Prep the chicken

1. Pat the chicken breast dry with paper towels.
2. Season both sides with:
   • ½ tsp salt
   • ½ tsp black pepper
   • ¼ tsp garlic powder
   • ¼ tsp paprika (optional)

Step 2: Preheat the skillet

1. Heat a cast-iron skillet over medium-high heat for 3–4 minutes.
2. Add 1 tbsp olive oil or butter and let it melt/heat until shimmering.

Step 3: Sear the chicken

1. Place the chicken breast in the skillet.
2. Cook 5–6 minutes without moving it, until golden brown on the bottom.

Step 4: Flip and finish cooking

1. Flip the chicken over.
2. Reduce the heat to medium, add optional fresh herbs and a squeeze of lemon juice.
3. Cover the skillet or reduce the heat slightly and cook 5–6 more minutes, until the chicken is fully cooked (internal temp 165°F / 74°C).

Step 5: Rest

• Remove chicken from skillet and let it rest 3–5 minutes before slicing.
• This keeps it juicy and tender.

Step 6: Serve

• Slice and serve with:
  ✔ Steamed vegetables
  ✔ Rice or mashed potatoes
  ✔ Salad or roasted veggies
• Spoon pan juices over the top for extra flavor

This method gives a crispy, golden exterior and a juicy, instant high-protein meal interior every time!