LPLEAN PROTOCOL
Collage of six practical high-protein chicken dinners
6 complete dinners · under 30 min

High-Protein Recipes

6 Easy Chicken Dinner Recipes Under 30 Minutes

Six complete chicken dinners with measured ingredients, directions and estimated nutrition—each ready in 30 minutes or less.

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Lean Protocol recipe collection

6 complete recipes

Ingredient amounts, directions and estimated nutrition are visible below and remain available when the page is printed or saved as a PDF.

Recipe 01

Lemon-Herb Chicken, Potatoes and Broccoli

A fast sheet-pan dinner with browned potatoes, broccoli and lemon-garlic chicken.

8 minutesPrep
28 minutesTotal
1 servingYield
555Calories
53gProtein
58gCarbs
11gFat

Ingredients

What you’ll need

  • 150 g
  • 250 g
  • 200 g
  • 1 tsp
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Heat the oven or air fryer to 425°F / 220°C.

  2. 02

    Toss the potatoes and broccoli with the measured oil and seasonings; cook until tender and browned.

  3. 03

    Season and cook the chicken until its thickest part reaches 165°F / 74°C.

  4. 04

    Slice the chicken and finish everything with lemon juice.

Accuracy + safety notes

  • Chicken is listed as cooked weight; potato is listed raw.

Recipe 02

Chicken Taco Rice Bowl

Chicken, rice and black beans with salsa and a fast Greek-yogurt topping.

7 minutesPrep
18 minutesTotal
1 servingYield
595Calories
60gProtein
69gCarbs
6gFat

Ingredients

What you’ll need

  • 140 g
  • 150 g
  • 80 g
  • 80 g
  • 60 g
  • 50 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Season and cook the chicken until it reaches 165°F / 74°C, then slice it.

  2. 02

    Warm the rice and drained black beans.

  3. 03

    Add rice, beans, lettuce and chicken to a bowl.

  4. 04

    Top with salsa, yogurt and lime.

Accuracy + safety notes

  • Chicken and rice are listed as cooked weights.

Recipe 03

Greek Chicken Couscous Bowl

Lemon chicken with couscous, chopped vegetables, feta and yogurt sauce.

10 minutesPrep
25 minutesTotal
1 servingYield
640Calories
63gProtein
45gCarbs
18gFat

Ingredients

What you’ll need

  • 140 g
  • 150 g
  • 200 g
  • 100 g
  • 25 g
  • 20 g
  • 1 tsp
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Season the chicken with garlic and oregano; cook to 165°F / 74°C and slice.

  2. 02

    Prepare the couscous and chop the cucumber and tomatoes.

  3. 03

    Stir lemon, garlic and pepper into the yogurt.

  4. 04

    Build the bowl and finish with feta, olives, the measured oil and yogurt sauce.

Accuracy + safety notes

  • Chicken and couscous are listed as cooked weights.

Recipe 04

Chicken Tomato Spinach Pasta

Whole-wheat pasta with chicken, tomato sauce, spinach and Parmesan.

5 minutesPrep
20 minutesTotal
1 servingYield
625Calories
63gProtein
64gCarbs
11gFat

Ingredients

What you’ll need

  • 140 g
  • 75 g
  • 120 g
  • 60 g
  • 15 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Cook the pasta according to the package directions.

  2. 02

    Warm the tomato sauce with garlic and fold in the spinach until wilted.

  3. 03

    Add sliced cooked chicken and heat through.

  4. 04

    Toss with the drained pasta and finish with Parmesan and basil.

Accuracy + safety notes

  • Pasta is listed dry; chicken is listed cooked.

Recipe 05

Teriyaki-Style Chicken Rice Bowl

A quick chicken and vegetable rice bowl with a measured teriyaki-style sauce.

5 minutesPrep
18 minutesTotal
1 servingYield
665Calories
52gProtein
86gCarbs
10gFat

Ingredients

What you’ll need

  • 140 g
  • 180 g
  • 200 g
  • 30 ml / 2 tbsp
  • 1 tsp
  • Optional

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Cook the chicken to 165°F / 74°C and slice it.

  2. 02

    Stir-fry the frozen vegetables in the measured sesame oil until hot and tender-crisp.

  3. 03

    Add the chicken and teriyaki-style sauce; toss until coated and steaming.

  4. 04

    Serve over the warmed rice and add green onion if using.

Accuracy + safety notes

  • Sauce sugar and sodium vary considerably by brand.

Recipe 06

Chicken Yogurt Salad Wrap

A high-protein chicken wrap with crunchy vegetables, cheese and mustard-yogurt sauce.

10 minutesPrep
15 minutesTotal
1 servingYield
560Calories
64gProtein
43gCarbs
14gFat

Ingredients

What you’ll need

  • 140 g
  • 1
  • 75 g
  • 20 g
  • 150 g
  • 50 g
  • To taste

Nutrition is an estimate. Product labels, drained weights and cooking methods vary.

Method

How to make it

  1. 01

    Stir the yogurt, mustard, lemon, salt and pepper together.

  2. 02

    Mix half the sauce with the chopped chicken.

  3. 03

    Warm the tortilla briefly, then add the vegetables, chicken and cheese.

  4. 04

    Drizzle with the remaining sauce, fold the sides in and roll tightly.

Accuracy + safety notes

  • Tortilla and cheese labels can shift the nutrition estimate.

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