15 High-Protein Grilled Meals

When I started focusing on building lean muscle and eating cleaner, grilling became my secret weapon. It’s quick, flavorful, and perfect for creating meals that are high in protein without drowning in fat or carbs.

Whether you’re meal prepping, watching your macros, or just trying to feel stronger and more energized, these recipes are total game-changers.

I’ve cooked all of these on my own backyard grill — after workouts, during Sunday prep, or when friends drop by — and they always satisfy. From lean chicken to seafood and plant-based powerhouses, each dish is designed to fuel your body and taste amazing too.

Let’s dive into these high-protein grilled favorites that make healthy eating feel indulgent.

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1. Grilled Lemon Pepper Chicken Breasts

Simple, juicy, and full of zesty flavor, these lemon pepper chicken breasts are a protein staple you can use in wraps, salads, or as-is.

Ingredients:

• 4 boneless skinless chicken breasts
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 tsp black pepper
• ½ tsp garlic powder
• Salt to taste

Instructions:

1. In a bowl, whisk lemon juice, olive oil, pepper, garlic powder, and salt.
2. Place chicken in a resealable bag and pour marinade over. Marinate for at least 30 minutes.
3. Preheat grill to medium-high heat.
4. Grill chicken for 6–7 minutes per side or until internal temp reaches 165°F.
5. Let rest for 5 minutes before slicing or serving.

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2. Grilled Teriyaki Salmon Fillets

High in protein and omega-3s, this sweet-savory teriyaki salmon is delicious with grilled veggies or a side of brown rice.

Ingredients:

• 4 salmon fillets
• ¼ cup low-sodium soy sauce
• 2 tbsp honey or maple syrup
• 1 tsp grated fresh ginger
• 1 garlic clove (minced)
• 1 tsp sesame oil

Instructions:

1. Mix soy sauce, honey, ginger, garlic, and sesame oil in a bowl.
2. Pour over salmon and marinate for 20–30 minutes in the fridge.
3. Preheat grill to medium and oil grates well.
4. Grill skin-side down for 5 minutes, then flip and cook another 2–3 minutes.
5. Serve with sesame seeds and green onions if desired.

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3. Grilled Turkey Burgers with Spinach and Feta

These lean turkey burgers are juicy and packed with protein — plus the spinach and feta give a flavorful Mediterranean twist.

Ingredients:

• 1 lb ground turkey
• ½ cup chopped spinach (fresh or thawed frozen)
• ⅓ cup crumbled feta cheese
• 1 tsp garlic powder
• Salt and pepper

Instructions:

1. In a large bowl, combine all ingredients and mix gently until just combined.
2. Form into 4 burger patties.
3. Preheat grill to medium heat and lightly oil grates.
4. Grill burgers for 5–6 minutes per side or until internal temp reaches 165°F.
5. Serve with whole-grain buns or lettuce wraps.

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4. Grilled Tandoori Chicken Thighs

Spicy, tangy, and deeply marinated, this Indian-inspired dish uses Greek yogurt to boost protein while keeping the chicken incredibly tender.

Ingredients:

• 6 boneless skinless chicken thighs
• 1 cup plain Greek yogurt
• 1 tbsp lemon juice
• 2 tsp paprika
• 1 tsp ground cumin
• 1 tsp turmeric
• 1 tsp garlic paste
• Salt to taste

Instructions:

1. Mix all marinade ingredients in a bowl. Add chicken and coat thoroughly.
2. Marinate for at least 2 hours, preferably overnight.
3. Preheat grill to medium-high.
4. Grill chicken thighs for 5–6 minutes per side until charred and cooked through.
5. Serve with grilled naan or a cucumber yogurt sauce.

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5. Grilled Shrimp and Quinoa Bowls

Light yet protein-packed, these bowls pair smoky grilled shrimp with quinoa, avocado, and fresh veggies for a complete meal.

Ingredients:

• 1 lb large shrimp (peeled and deveined)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper
• 2 cups cooked quinoa
• 1 avocado (sliced)
• ½ cup cherry tomatoes (halved)
• Lime wedges for serving

Instructions:

1. Toss shrimp with olive oil, paprika, salt, and pepper.
2. Skewer shrimp and grill for 2–3 minutes per side until pink and firm.
3. Divide quinoa into bowls, top with grilled shrimp, avocado, and tomatoes.
4. Squeeze fresh lime over each bowl.
5. Serve warm or chilled for meal prep.

6. Grilled Steak with Chimichurri Sauce

Lean and bold, this protein-rich steak gets a bright, herby kick from homemade chimichurri — perfect for dinner or post-workout refueling.

Ingredients:
For the steak:

• 2 sirloin or flank steaks (about 1 lb total)
• 1 tbsp olive oil
• Salt and black pepper

For the chimichurri:

• ½ cup fresh parsley (finely chopped)
• 2 tbsp red wine vinegar
• 1 garlic clove (minced)
• ¼ cup olive oil
• Salt and chili flakes to taste

Instructions:

1. Season steak with olive oil, salt, and pepper. Let rest at room temp for 20 minutes.
2. Preheat grill to high heat. Grill steaks for 4–5 minutes per side (medium-rare), then rest 5 minutes.
3. Combine chimichurri ingredients in a bowl.
4. Slice steak thinly and spoon chimichurri over before serving.
5. Serve with grilled veggies or a side of lentils for extra protein.

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7. Grilled Chicken Sausage and Veggie Skewers

Low in fat and high in flavor, these skewers are a colorful, balanced option that makes healthy eating fun and easy.

Ingredients:

• 4 chicken sausages (sliced into chunks)
• 1 zucchini (sliced)
• 1 red bell pepper (chopped)
• ½ red onion (chunked)
• 1 tbsp olive oil
• Salt, pepper, garlic powder

Instructions:

1. Toss sausage and veggies in olive oil, salt, pepper, and garlic powder.
2. Thread everything onto skewers, alternating ingredients.
3. Preheat grill to medium-high heat.
4. Grill for 8–10 minutes, turning frequently until sausages are heated and veggies are tender.
5. Serve with hummus or a side of couscous.

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8. Grilled Tofu Steaks with Peanut-Lime Marinade

Don’t underestimate tofu — when grilled and marinated right, it becomes a high-protein plant-based powerhouse with irresistible flavor.

Ingredients:

• 1 block extra-firm tofu (pressed and sliced into thick steaks)
• 2 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp grated ginger
• 1 garlic clove (minced)
• 1 tsp honey (optional)

Instructions:

1. Whisk marinade ingredients in a bowl.
2. Brush onto tofu slices and marinate for 30 minutes.
3. Preheat grill to medium and oil the grates.
4. Grill tofu for 4–5 minutes per side until charred and golden.
5. Serve with steamed rice or grilled bok choy.

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9. Grilled Chicken and Black Bean Lettuce Wraps

These wraps are loaded with protein and fiber — light, refreshing, and perfect for low-carb dinners or quick meal prep.

Ingredients:

• 2 grilled chicken breasts (sliced)
• 1 cup cooked black beans
• ½ cup corn (optional)
• ½ cup diced tomatoes
• 1 avocado (diced)
• Romaine or butter lettuce leaves
• Fresh lime and cilantro

Instructions:

1. Toss beans, corn, tomatoes, and avocado together.
2. Layer sliced chicken and the bean mixture into lettuce leaves.
3. Squeeze fresh lime juice and top with chopped cilantro.
4. Serve immediately or pack for a light lunch.
5. Add Greek yogurt or salsa for extra flavor and protein.

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10. Grilled Greek Chicken Kebabs

These kebabs are packed with Mediterranean flavor — plus, the Greek yogurt marinade adds protein and keeps the chicken ultra-tender.

Ingredients:

• 1 lb boneless chicken breast (cubed)
• ½ cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 garlic clove (minced)
• Salt and pepper

Instructions:

1. Mix yogurt, lemon juice, oil, oregano, garlic, salt, and pepper in a bowl.
2. Add chicken, toss to coat, and marinate for 1–2 hours.
3. Thread chicken onto skewers.
4. Grill over medium heat for 10–12 minutes, turning often.
5. Serve with grilled pita and cucumber salad or over quinoa.

11. Grilled Balsamic Chicken with Mozzarella and Tomatoes

This protein-packed dish tastes like summer on a plate — juicy grilled chicken topped with melty mozzarella, sweet tomatoes, and a balsamic drizzle.

Ingredients:

• 4 boneless skinless chicken breasts
• 1 tbsp olive oil
• Salt and black pepper
• 1 tsp Italian seasoning
• 1 cup cherry tomatoes (halved)
• 4 slices fresh mozzarella
• 2 tbsp balsamic glaze

Instructions:

1. Rub chicken with olive oil, salt, pepper, and Italian seasoning.
2. Preheat grill to medium-high and cook chicken for 6–7 minutes per side.
3. In the final 2 minutes, add a slice of mozzarella and a few cherry tomato halves on each breast.
4. Close the lid to melt cheese.
5. Drizzle with balsamic glaze and serve hot.

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12. Grilled Cajun Shrimp with Brown Rice

Spicy, smoky shrimp meets nutty brown rice for a high-protein, high-fiber meal that’s ready in under 30 minutes.

Ingredients:

• 1 lb large shrimp (peeled and deveined)
• 1 tbsp olive oil
• 1 tbsp Cajun seasoning
• 2 cups cooked brown rice
• Lemon wedges for serving
• Fresh parsley (optional)

Instructions:

1. Toss shrimp with olive oil and Cajun seasoning.
2. Preheat grill to medium-high. Skewer shrimp and grill for 2–3 minutes per side.
3. Serve shrimp over warm brown rice with a squeeze of lemon.
4. Garnish with chopped parsley for freshness.
5. Great for meal prep or a protein-heavy dinner.

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13. Grilled Pork Chops with Apple Slaw

Lean grilled pork chops pair perfectly with a tangy apple slaw for a balanced, protein-rich dinner that feels light yet satisfying.

Ingredients:
For the pork chops:

• 4 boneless pork chops
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• Salt and pepper

For the slaw:

• 1 green apple (thinly sliced)
• 1 cup shredded cabbage
• 1 tbsp Greek yogurt
• 1 tsp apple cider vinegar
• Salt to taste

Instructions:

1. Brush pork chops with olive oil, mustard, salt, and pepper.
2. Grill over medium heat for 4–5 minutes per side or until internal temp reaches 145°F.
3. Toss apple and cabbage with yogurt, vinegar, and salt.
4. Plate chops with a scoop of apple slaw.
5. Serve immediately for a sweet-savory combo.

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14. Grilled Tempeh with Spicy Peanut Sauce

Tempeh is a plant-based protein superstar — and grilling it with a rich peanut sauce takes it to the next level.

Ingredients:

• 1 block tempeh (sliced into thin slabs)
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp maple syrup or honey

For the sauce:

• 2 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tbsp warm water
• 1 tsp sriracha (optional)

Instructions:

1. Marinate tempeh in soy sauce, lime juice, and honey for 20 minutes.
2. Preheat grill to medium. Grill tempeh for 3–4 minutes per side until crisp.
3. Mix sauce ingredients in a small bowl.
4. Drizzle sauce over grilled tempeh or serve on the side.
5. Pair with quinoa or grilled bok choy for a complete meal.

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15. Grilled Eggplant and Lentil Stacks

Each hearty stack layers smoky eggplant, seasoned lentils, and a dollop of Greek yogurt — a satisfying vegetarian dish with serious protein.

Ingredients:

• 1 large eggplant (sliced into ½-inch rounds)
• Olive oil, salt, and pepper
• 1½ cups cooked lentils
• ½ tsp cumin
• ½ tsp smoked paprika
• ½ cup plain Greek yogurt
• Chopped parsley for garnish

Instructions:

1. Brush eggplant slices with olive oil, salt, and pepper. Grill for 4–5 minutes per side until tender and charred.
2. Season lentils with cumin and paprika.
3. Layer grilled eggplant rounds with lentils and a spoonful of Greek yogurt.
4. Stack 2–3 slices high and sprinkle with parsley.
5. Serve warm for a filling, meat-free protein dish.