10 High Protein Gluten and Dairy Free Recipes That Actually Taste Amazing

Eating high protein without gluten or dairy sounds restrictive until you realize how many delicious options you actually have.

These recipes are clean, satisfying, and totally doable on a weeknight. No weird ingredients. No complicated steps. Just real food that fuels you right.

Grilled Lemon Chicken with Quinoa & Spinach

Ingredients:

• Chicken breast (boneless, skinless): 180 g
• Quinoa (dry): 60 g
• Fresh spinach: 50 g
• Olive oil: 1 tbsp
• Lemon juice: 1 tbsp
• Garlic (minced): 1 clove
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Cook your quinoa first because it takes about 15 minutes and you can prep everything else while it bubbles away. Rinse it under cold water, then simmer in double the water. Honestly, this is the easiest grain you’ll ever make.

Step 2: Season your chicken with salt, pepper, and half the garlic. Heat a grill pan over medium high heat with a drizzle of olive oil. Place the chicken down and don’t touch it for 5 minutes. Smells amazing already.

Step 3: Flip the chicken once you see those gorgeous grill marks. Cook another 5 to 6 minutes until it’s cooked through. I use a meat thermometer to hit 165°F because guessing stresses me out.

Step 4: Toss your spinach into the hot pan after removing the chicken. It wilts in like 30 seconds. Add the rest of the garlic, lemon juice, and a pinch of salt. This is where it gets good.

Step 5: Fluff your quinoa with a fork and plate it with the spinach. Slice the chicken on top and drizzle everything with olive oil and more lemon if you want. You’re doing great.

Turkey & Sweet Potato Power Bowl

Ingredients:

• Lean ground turkey (93%): 170 g
• Sweet potato (raw, diced): 200 g
• Olive oil: 1 tbsp
• Paprika: ½ tsp
• Garlic powder: ½ tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Preheat your oven to 400°F and toss those sweet potato cubes with half the olive oil, paprika, salt, and pepper. Spread them on a baking sheet in one layer. Crowding them makes them steam instead of roast, and you want crispy edges.

Step 2: Roast the sweet potatoes for 25 minutes, flipping halfway through. Set a timer or you’ll forget. I’ve burned these more times than I want to admit by walking away.

Step 3: While the potatoes roast, heat the rest of the olive oil in a skillet over medium heat. Add your ground turkey and break it up with a wooden spoon. Season with garlic powder, salt, and pepper.

Step 4: Cook the turkey until it’s browned and no pink remains, about 7 to 8 minutes. Looks messy right now, trust the process. It comes together beautifully.

Step 5: Plate your roasted sweet potatoes and top with the seasoned turkey. This is my favorite meal prep bowl. Tastes even better the next day.

Salmon with Roasted Broccoli & Tahini

Ingredients:

• Salmon fillet: 160 g
• Broccoli florets: 180 g
• Tahini: 1 tbsp
• Olive oil: 1 tbsp
• Lemon juice: 1 tbsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Crank your oven to 425°F. Toss broccoli florets with half the olive oil, salt, and pepper on a baking sheet. Roast for 15 minutes until the edges get crispy and slightly charred. Yep, that’s it.

Step 2: Pat your salmon dry with a paper towel. This helps it get a nice sear. Season both sides with salt and pepper, then drizzle with the remaining olive oil.

Step 3: Heat an oven safe skillet over medium high heat. Place salmon skin side up and sear for 3 minutes without moving it. Flip it carefully, then transfer the whole pan to the oven for 5 to 6 minutes.

Step 4: Mix tahini with lemon juice in a small bowl. Too thick? Add a splash of water until it’s drizzly. This sauce is better than anything store bought.

Step 5: Plate your broccoli and salmon together. Drizzle that tahini lemon sauce all over everything. Honestly, easiest fancy dinner you’ll make this week.

Egg White & Veggie Protein Scramble

Ingredients:

• Liquid egg whites: 240 ml
• Red bell pepper (diced): 70 g
• Zucchini (diced): 80 g
• Olive oil: 1 tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Heat olive oil in a nonstick skillet over medium heat. Toss in your diced bell pepper and zucchini. Sauté for about 4 minutes until they soften up. The veggies should still have a little bite to them.

Step 2: Pour in your egg whites and let them sit for about 20 seconds before stirring. This gives them time to start setting. Not sure when to stir? Look for the edges to turn white.

Step 3: Gently scramble with a spatula, pushing the eggs from the edges toward the center. Season with salt and pepper. This is where it gets fluffy and perfect.

Step 4: Keep scrambling until no liquid remains but the eggs still look slightly wet. They’ll finish cooking off the heat. Pull them off now or they’ll get rubbery.

Step 5: Slide onto a plate immediately. I make this every Sunday because it’s filling and takes less than 10 minutes. You’ll love this.

High Protein Lentil & Chicken Stew

Ingredients:

• Cooked lentils: 150 g
• Chicken breast (cooked, diced): 140 g
• Onion (chopped): 50 g
• Carrot (sliced): 50 g
• Olive oil: 1 tbsp
• Cumin: ½ tsp
• Salt: ¼ tsp
• Water or broth: 350 ml

Instructions:

Step 1: Heat olive oil in a pot over medium heat. Add chopped onion and sliced carrot. Cook for about 5 minutes until the onion turns translucent and everything smells sweet. Stir occasionally so nothing sticks.

Step 2: Toss in your cumin and stir for 30 seconds. This blooms the spice and makes the whole kitchen smell incredible. Quick check: if it smells toasted, you’re good.

Step 3: Add your cooked lentils, diced chicken, and water or broth. Bring everything to a simmer. Season with salt and adjust to taste. Too thick? Add a splash more liquid.

Step 4: Let it simmer gently for 10 minutes so the flavors marry together. Stir every few minutes. The stew should be hearty but not dry.

Step 5: Ladle into a bowl and enjoy. This freezes beautifully, so I always double the batch. Learned this from my mom and it’s been a lifesaver on busy weeks.

Tuna Avocado Lettuce Wraps

Ingredients:

• Canned tuna (in water, drained): 140 g
• Avocado (diced): 70 g
• Romaine lettuce leaves: 4 large leaves
• Olive oil: 1 tsp
• Lemon juice: 1 tbsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Drain your tuna really well. Press it with a fork to get out as much water as possible. Nobody wants watery wraps. Transfer it to a bowl.

Step 2: Add diced avocado, olive oil, lemon juice, salt, and pepper to the tuna. Mash everything together with a fork. You want it chunky, not smooth. Pause here and taste it. Need more lemon? Go for it.

Step 3: Wash and dry your romaine leaves. Pat them completely dry or the filling will slide right off. This happens to everyone at least once.

Step 4: Spoon the tuna avocado mixture onto each lettuce leaf. Don’t overfill them or they’ll be impossible to eat without making a mess. Trust me on this.

Step 5: Fold and eat immediately. These are best fresh because the avocado browns if you wait too long. So easy and satisfying for lunch.

Shrimp & Cauliflower Rice Stir Fry

Ingredients:

• Raw shrimp (peeled): 180 g
• Cauliflower rice: 200 g
• Coconut oil: 1 tbsp
• Garlic (minced): 1 clove
• Soy sauce (gluten free): 1 tbsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Pat your shrimp dry with paper towels. Heat coconut oil in a large skillet or wok over high heat. Add the shrimp in a single layer and let them sear for 2 minutes without touching them.

Step 2: Flip the shrimp and cook another minute until they’re pink and opaque. Remove them from the pan and set aside. Overcooked shrimp get rubbery, so watch closely.

Step 3: In the same pan, toss in your cauliflower rice and minced garlic. Stir fry for about 4 minutes. The cauliflower should soften but still have some texture. Okay, now the fun part.

Step 4: Add your shrimp back to the pan along with the gluten free soy sauce and black pepper. Toss everything together for another minute to heat through and let the flavors combine.

Step 5: Serve immediately while it’s hot. This tastes like takeout but feels way cleaner. Honestly my favorite quick dinner when I don’t want to think too hard.

Grass Fed Beef & Zucchini Skillet

Ingredients:

• Grass fed ground beef (90% lean): 170 g
• Zucchini (sliced): 150 g
• Olive oil: 1 tbsp
• Garlic powder: ½ tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Heat olive oil in a skillet over medium high heat. Add your ground beef and break it apart with a wooden spoon. Let it brown without stirring too much. You want those crispy bits.

Step 2: Season the beef with garlic powder, salt, and pepper while it cooks. Brown it completely, about 6 to 7 minutes. Drain any excess fat if needed, but grass fed beef is pretty lean anyway.

Step 3: Push the beef to one side of the pan. Add your sliced zucchini to the empty side. Let it cook for 3 minutes until it starts to soften and get golden edges.

Step 4: Mix the zucchini and beef together. Cook for another 2 minutes, stirring occasionally. The zucchini should be tender but not mushy. Too soft? You waited too long, but it’s still delicious.

Step 5: Plate it up and enjoy. This is basically a deconstructed burger bowl. Simple, filling, and done in 15 minutes flat.

Chickpea & Egg Protein Salad

Ingredients:

• Cooked chickpeas: 120 g
• Hard boiled eggs: 2 large
• Olive oil: 1 tbsp
• Lemon juice: 1 tbsp
• Parsley (chopped): 1 tbsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Peel and chop your hard boiled eggs into chunks. Toss them in a bowl with the chickpeas. Already feels hearty, right?

Step 2: Drizzle with olive oil and lemon juice. Add the chopped parsley, salt, and pepper. Stir everything gently so the eggs don’t turn into mush.

Step 3: Taste and adjust the seasoning. Needs more lemon? Add it. I like mine extra lemony, so I’m generous here.

Step 4: Let it sit for 5 minutes if you have time. The flavors get better as they hang out together. Wondering if you can skip this? You can, but it’s worth the wait.

Step 5: Serve as is or over greens. This keeps in the fridge for 2 days. Perfect for meal prep or a quick protein packed lunch.

Baked Cod with Green Beans & Almonds

Ingredients:

• Cod fillet: 170 g
• Green beans: 180 g
• Sliced almonds: 15 g
• Olive oil: 1 tbsp
• Lemon juice: 1 tbsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp

Instructions:

Step 1: Preheat your oven to 400°F. Toss green beans with half the olive oil, salt, and pepper on a baking sheet. Spread them out in one layer so they roast evenly.

Step 2: Roast the green beans for 10 minutes. While they cook, pat your cod dry and season it with salt, pepper, and lemon juice. Dry fish = better texture.

Step 3: After 10 minutes, push the green beans to one side and place your cod fillet on the other side of the sheet. Drizzle the fish with the remaining olive oil.

Step 4: Scatter sliced almonds over the green beans. Return the pan to the oven and bake for another 10 to 12 minutes until the cod flakes easily with a fork. Hold on, check the fish. It should be opaque and tender.

Step 5: Plate everything together. The almonds add this amazing crunch that makes the whole dish feel fancy. You’ll love how simple this is for something that looks so impressive.

Final Thoughts

There you go. Ten high protein, gluten free, dairy free recipes that prove clean eating doesn’t have to be boring or complicated.

Mix and match them through your week. Try new combos. Make them your own.

And if you loved any of these, drop a comment and let me know which one became your favorite. Happy cooking.