We have tried to keep things simple and healthy and nothing on this page has more than 4-5 ingredients (not including spices found in every house). Each dish is expected to provide at least 15-20g protein per serving. Chicken and fish are primarily used but you can substitute any meat of choice. Read on for our list of high protein easy and quick non veg recipes.
QUICK NON-VEGETARIAN RECIPES
Honey Garlic Salmon
A good candidate for dinner, honey garlic Salmon is an easy to make protein dish that is also a powerhouse for Omega-3 and Selenium linked with brain and neurological health.
You need just honey, garlic, lemon, soy sauce and salmon and you are all set.
Take about 250gms Salmon fillets and season on both sides with salt, pepper and pinch of paprika and set aside. Next heat oil/butter in a pan and add 1 cloves chopped garlic when the pan gets hot. Saute for a minute and add 1 tbsp honey, 1 tsp water and 1/2 tsp soy sauce. After a minute add 1 tsp lemon juice and stir and allow the flavors to cook together. Add salmon to the pan, cooking on each side for about 3-4 mins and allowing the juice in the pan to seep in. Serve with steamed vegetables or rice.
Season 150 gm Chicken breast with 1/2 tsp paprika, pinch of onion powder and salt and pepper to taste. Heat oil in a pan and cook chicken on both sides until brown and cooked through. Set aside chicken. Saute 1/4 chopped onion in the same pan until golden and add 1 clove minced garlic. Next add 1/2 fire roasted capsicum, 2 crushed tomatoes (puree) and 1 tsp Italian seasoning and stir. Bring to a simmer and cook for 3-4 mins until sauce thickens. Dip chicken in the sauce and cover it with shredded mozzarella cheese. Cook in the oven/grill for 2-3 mins until cheese melts and becomes golden.
Honey Lemon Chicken
In a bowl, whisk 1 egg, 1 tbsp low-sodium soy sauce and 1.5 tbsp white vinegar. Add in 500g diced chicken pieces and let sit covered for 20 mins to marinate. Take 2 tsp cornstarch and fully coat the marinated chicken pieces. Next heat oil and fry the chicken until golden on both sides. Meanwhile in another pan, heat oil and saute 1 tsp ginger and 3 tsp garlic. Add 1/2 cup water, 1.5 tsp soy sauce, 2 tbsp lemon juice, 1 tbsp honey and pinch of salt. Whisk and simmer. Add a mixture of 2 tsp cornstarch mixed with 2 tbsp water and stir until sauce thickens. Toss in the chicken and coat nicely with the sauce. Serve with rice. On a side note, this dish belongs to the Asian/Chinese cuisine and is as such high on sodium due to soy sauce needed to bring out the flavor. We recommend savoring it only occasionally.
Creamy Garlic Parmesan Chicken
Season 4 small chicken breasts with salt and pepper on both sides. Heat oil in a pan and cook chicken for 4-5 mins or until cooked on both sides. Remove chicken and keep aside. In the same pan, saute 4 chopped garlic cloves for 30s. Add 1 cup light cream/heavy cream/half & half, 1 tsp Italian seasoning powder & Parmesan cheese. Stir and add 1 cup of chopped Spinach. Cook for 3-4 mins. Add chicken to pan and cook for another minute. Serve with bread or veggies.
Chipotle Chicken Bowl
In a food processor, blend 1/2 chopped onion, 1 cloves garlic, 2 tbsp oil, 2 tbsp chipotle sauce, 1 tsp oregano until smooth. Add salt and pepper as per taste. Add this marinade mix with 500g chicken breast in a ziploc bag and keep in fridge for 2 hrs to marinate. Bring chicken to room temperature and grill until cooked through. Serve with rice with optional corns, avocado, salsa and tomatoes.
Thai Peanut Chicken Noodles
Cook 1 packet noodles according to instructions and set aside. Meanwhile prepare the sauce by mixing 1/2 cup water, 2 tbsp low-sodium soy sauce, 2 tbsp rice vinegar, 2 tbsp creamy peanut butter, 2 tsp garlic paste, 1-2 tsp red chili sauce and 1 tsp sesame oil. Next in a pan heat oil and cook 500 g chicken cut into small pieces until golden. Remove from pan and saute 1//2 chopped onion until cooked. Stir in the sauce and cook until it slightly thickens. Add noodles and chicken and serve with peanuts on top.
Honey Garlic Shrimp and Broccoli
Steam 1 cup broccoli florets in a microwave for a minute and keep aside. In a bowl, combine 1/2 tsp minced garlic, 1 tsp minced ginger, 3 tbsp honey and 2 tbsp low-sodium soy sauce for the recipe sauce. Marinate the shrimp with a 1/2 of this prepared sauce and leave for at least 5-10 mins. Discard this sauce. Next heat oil in a pan and cook shrimp on both sides until slightly brown. Add broccoli and remaining sauce and serve with rice or veggies.
Lemon Butter Fish
Take 4 firm white fish fillets and use paper towel/cloth to wipe out excess moisture. In a bowl combine 2 tbsp unsalted butter, juice of 1 medium lemon, 1/2 tsp salt and stir. In a separate bowl, combine 1/2 tsp each of salt, garlic, onion, paprika and a pinch of black pepper. Evenly coat this spice mixture on both sides of fish. Heat oil in a large pan and cook fish until browned and feels firm. Drizzle some lemon butter sauce on top and serve with rice or veggies.
Chicken Tikka Masala
Marinate 500g diced chicken breast with 1/2 cup yogurt, 1 tsp garam masala and pinch of salt and pepper for 20 mins. Heat oil/butter in a pan and cook chicken until brown on both sides. Keep it aside. Next saute 1 small chopped onion, and 1 tsp each of ginger and garlic for 3-4 mins. Add 1.5 cups tomato puree, 1/4 tsp red pepper, 1/2 tsp garam masala and chicken. Simmer for 3-4 mins and then add 1/2 cup cream/whole milk/coconut milk. Serve with rice.
Teriyaki Chicken Stir Fry Noodles
Cook a packet of whole-wheat spaghetti and keep aside. Meanwhile chop 1 cup cabbage, 1/2 onion and any other veggies of choice. Heat oil in pan and stir-fry 500g cubed chicken breast and cook for 5-7 mins until golden. Remove from pan and stir-fry veggies in the same pan and cook for another 4-5 mins. Add in 5 tbsp low-sodium Teriyaki sauce and chicken and spaghetti.
Roasted Salmon With Kale Quinoa Salad
Preheat oven to 375F. Take 500 g salmon and coat with salt and pepper on both sides. Place it in oven and cook for 12-15 mins. Meanwhile cook quinoa and keep aside. In a large bowl, add 4-5 cups chopped kale, little bit of oil and salt. Massage for 2 mins until kale starts to wilt. In a cup mix 1/2 cup vinegar, juice of 1/2 lemon, 4 cloves garlic, salt and black pepper to taste. When fish is ready, break it up and add to kale with cooked quinoa, tomatoes and onion. Drizzle sauce on top and
Baked BBQ Chicken
Probably the easiest candidate among quick non veg recipes with just 2 ingredients! Preheat oven to 400F. Mix olive oil, salt and pepper in a cup and coat the chicken (take 8-10 chicken thighs) all over. Place on a baking sheet and bake for 25 mins. Remove chicken and increase the temperature to 425F. Coat the top of chicken with barbeque sauce with a brush. Flip it over and coat the other side and place it back in oven for 5 mins. Again take it out, coat the top with bbq sauce and bake again for 5 mins. Repeat this process until chicken is crispy and some parts have blackened.
Heat oil in a pan and saute 1 medium chopped onion until cooked. Stir in about 300 g thinly sliced cooked pork and 1/4 tsp each of salt and pepper. Place whole wheat tortilla on another pan and layer 1/2 of it with 1/2 cup pork mixture and 1 tbsp cheese. Fold into half and cook until golden brown on both sides and cheese is melted. Cut into wedged and serve with salsa.
Related: 15 Quick Vegetarian Protein Recipes.