You don’t have to spend hours in the kitchen to eat well. Whether it’s a breakfast scramble, noodle bowl, or lighter take on classic egg salad, we have plenty of creative 20-minute or less recipes that are high in satiating protein. Here are 11 great options to get started and fuel your weight-loss goals:
1. 20-MINUTE ZESTY SHRIMP LETTUCE WRAPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 179; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 138mg; Sodium: 545mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 2g; Protein: 17g
2. SHREDDED VEGETABLE SALAD WITH SESAME CHICKEN STRIPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 361; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 83mg; Sodium: 477g; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 9g; Protein: 34g
3. BLUEBERRY BREAKFAST MUG CAKE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 329; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 5mg; Sodium: 292mg; Carbohydrate: 47g; Dietary Fiber: 6g; Sugar: 18g; Protein: 6g
4. CHICKEN AND AVOCADO ZUCCHINI NOODLE BOWL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 340; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 110mg; Sodium: 736mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 2g; Protein: 40g
5. CACAO NIB & ALMOND GREEN SMOOTHIE BOWL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 385; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 6mg; Sodium: 71mg; Carbohydrate: 40g; Dietary Fiber 9g; Sugar: 19g; Protein: 22g
6. EGG SALAD PROVENCAL IN LETTUCE WRAPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 162; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 308g; Sodium: 339g; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 10g
7. PUMPKIN PIE OATMEAL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 294; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 10mg; Sodium: 197mg; Carbohydrate: 50g; Dietary Fiber: 6g; Sugar: 15g; Protein: 11g
8. QUICK BLACK BEAN CHILI OVER LIME COUSCOUS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 434; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 793mg; Carbohydrate: 84g; Dietary Fiber: 19g; Sugar: 12g; Protein: 20g
9. AVOCADO & EGG BREAKFAST TACOS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 358; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 3g; Cholesterol: 103mg; Sodium: 235mg; Carbohydrate: 30g; Dietary Fiber: 9g; Sugar: 5g; Protein: 15g
10. GREEN MANGO KALE PROTEIN SHAKE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 386; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 186mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 29g; Protein: 42g
11. HIGH PROTEIN BREAKFAST QUESADILLA | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 385; Total Fat: 17g; Saturated Fat:7g; Monounsaturated Fat: 5g; Cholesterol: 235mg; Sodium: 777mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar:2g; Protein: 24g
Originally published March 2020; Updated January 2026
The post 11 20-Minute or Less Recipes With Up to 42 Grams of Protein appeared first on MyFitnessPal Blog.
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