High Protein Dump and Bake: 20 No-Browning Dinners That Keep the Whole Family Full

High protein dump and bake dinners are the lazy cook’s answer to the biggest food trend of the year. Everyone wants more protein, and nobody wants to brown meat in three pans on a weeknight. So here is the deal: everything goes into one dish raw, the oven does the work, and most of these land around 30 to 40 grams of protein per serving. Protein numbers are our rough estimates, so check your labels, and talk to your doctor before any big diet change. Every pick uses simple grocery store staples like chicken, ground turkey, beans, eggs and cottage cheese. Grab a 9×13 pan..

High Protein Dump and Bake: Salsa Chicken and Black Bean Rice

No browning, no extra pans: everything goes into one dish raw, and this salsa chicken bake lands around 40 grams of protein per serving. Raw rice cooks in salsa and broth while the chicken stays juicy on top. Black beans and corn make it hearty, and two kinds of cheese melt into a gooey lid. Spoon it into bowls or wrap it in a tortilla..

You will need: 2 lb boneless chicken breast (bite-size pieces), 1 cup uncooked long-grain rice, 1 can (15 oz) black beans (drained), 1 cup frozen corn, 1 1/2 cups salsa, 1 1/2 cups chicken broth, 1 tbsp taco seasoning, 1 cup shredded cheddar, 1/2 cup shredded Monterey Jack, cilantro, green onions, sour cream or Greek yogurt.

How to make it: 1. Heat the oven to 375 F. 2. Stir the rice, beans, corn, salsa, broth and taco seasoning in a 9×13 dish. 3. Toss the raw chicken with a pinch of salt and spread it over the rice. 4. Cover tightly with foil and bake 55 to 60 minutes, until the rice is tender and the chicken reaches 165 F. 5. Stir, top with both cheeses and bake 5 minutes uncovered. 6. Add cilantro, green onions and a dollop of sour cream.

High Protein Dump and Bake: Chicken Parmesan Pasta

Chicken parmesan without the breading, frying or splatter? Yes, please. Raw pasta, raw chicken, a jar of marinara and a little water all go into one dish, then it bakes under foil until the pasta is tender and the chicken is cooked through. Mozzarella and parmesan go on for the last few minutes. It lands around 40 grams of protein per serving. Would your family even notice it is not the fried version?

You will need: 1 1/2 lb boneless chicken breast (cut in bite-size pieces), 12 oz uncooked penne, 1 jar (24 oz) marinara, 2 1/2 cups water, 1 tsp Italian seasoning, 1/2 tsp garlic powder, 2 cups shredded mozzarella, 1/2 cup grated parmesan, fresh basil.

How to make it: 1. Heat the oven to 400 F. 2. Stir the dry penne, marinara, water, Italian seasoning and garlic powder in a 9×13 dish. 3. Nestle the raw chicken into the pasta so it is covered by sauce. 4. Cover tightly with foil and bake 40 minutes. 5. Stir, top with mozzarella and parmesan and bake uncovered 10 minutes, until the chicken reaches 165 F. 6. Rest 5 minutes and add basil.

Ground Turkey Taco Rice Bake

This one is taco night in a single pan. Raw ground turkey gets crumbled right into uncooked rice, salsa, broth and black beans, so there is no skillet to wash. As it bakes, the rice soaks up all that taco flavor. Cheese goes on at the end, then the fun toppings. It comes out around 30 grams of protein per serving. Hard or soft shell people, this one ends the debate.

You will need: 1 1/2 lb lean ground turkey, 1 cup uncooked long-grain rice, 1 can (15 oz) black beans (drained), 1 1/2 cups salsa, 1 1/2 cups chicken broth, 2 tbsp taco seasoning, 1 1/2 cups shredded cheddar, toppings: lettuce, tomatoes, jalapenos, Greek yogurt or sour cream.

How to make it: 1. Heat the oven to 375 F. 2. In a 9×13 dish stir the rice, beans, salsa, broth and taco seasoning. 3. Crumble the raw turkey evenly over the top in small pieces and press it into the liquid. 4. Cover tightly with foil and bake 55 to 60 minutes, until the rice is tender and the turkey reaches 165 F. 5. Fluff, add the cheese and bake 5 minutes uncovered. 6. Pile on the toppings.

Beef and Bean Enchilada Dump Bake

Rolling enchiladas one by one takes forever. This high protein dump and bake version layers raw corn tortillas like lasagna instead. Lean ground beef, beans and red enchilada sauce go between the layers, and cheese melts on top. Because the beef cooks right in the sauce, use 90 percent lean or leaner so it does not get greasy. Each serving has about 40 grams of protein. Red sauce or green sauce: which side are you on?

You will need: 1 1/2 lb lean ground beef (90 percent or leaner), 1 can (15 oz) pinto or black beans (drained), 1 can (19 oz) red enchilada sauce, 1 can (4 oz) diced green chiles, 1 tsp cumin, 10 corn tortillas (torn in half), 2 cups shredded Mexican blend cheese, green onions.

How to make it: 1. Heat the oven to 375 F. 2. Mix the raw beef, beans, green chiles, cumin and half the sauce in a bowl. 3. Spread a little sauce in a 9×13 dish and add a layer of tortillas. 4. Add half the beef mix, more tortillas, the rest of the beef and the last tortillas. 5. Pour on the remaining sauce, cover with foil and bake 45 minutes, until the beef reaches 160 F. 6. Add cheese and bake 10 minutes uncovered.

Spicy High Protein Dump and Bake: Buffalo Chicken Pasta

Buffalo chicken dip fans, this one is for you, except now it is dinner. The secret is cottage cheese blended into the sauce. It melts into a creamy, tangy base and quietly adds a lot of protein. Raw chicken and dry pasta cook together under foil, then a blanket of mozzarella goes on top. Plan on about 35 grams of protein per serving. Ranch or blue cheese on the side?

You will need: 1 1/2 lb boneless chicken breast (bite-size pieces), 8 oz uncooked rotini, 1 cup cottage cheese (blended smooth), 1/2 cup buffalo hot sauce, 2 1/2 cups chicken broth, 1 tsp garlic powder, 1 cup shredded mozzarella, 2 green onions, ranch or blue cheese dressing.

How to make it: 1. Heat the oven to 400 F. 2. Whisk the blended cottage cheese, hot sauce, broth and garlic powder in a 9×13 dish. 3. Stir in the dry rotini and the raw chicken, pushing everything under the liquid. 4. Cover tightly with foil and bake 35 to 40 minutes. 5. Stir, top with mozzarella and bake 10 minutes uncovered, until the chicken reaches 165 F. 6. Add green onions and a drizzle of dressing.

Greek Yogurt Chicken and Potatoes

Greek yogurt is the old trick for juicy chicken. Its gentle tang tenderizes the meat while it bakes, and it turns into a lemony, garlicky sauce in the pan. For this high protein dump and bake, toss raw chicken thighs and baby potatoes right in the yogurt mix and walk away. Thighs stay moist even if dinner runs late. This tray gives you about 35 grams of protein per serving, plus crispy potatoes everyone fights over.

You will need: 2 lb boneless skinless chicken thighs, 1 1/2 lb baby potatoes (halved), 1 cup plain Greek yogurt, 2 tbsp olive oil, 1 lemon (zest and juice), 4 cloves garlic (minced), 2 tsp dried oregano, 1 tsp paprika, 1 tsp salt, 1/2 tsp pepper, fresh parsley.

How to make it: 1. Heat the oven to 425 F. 2. Stir the yogurt, oil, lemon zest and juice, garlic, oregano, paprika, salt and pepper in a 9×13 dish. 3. Add the chicken and potatoes and toss until coated. 4. Spread everything in one layer. 5. Bake uncovered 40 to 45 minutes, until the potatoes are tender and the chicken reaches 165 F. 6. Sprinkle with parsley.

Cottage Cheese Lasagna, the No-Boil High Protein Dump and Bake

Cottage cheese in lasagna is the grandma move that went viral again, and for good reason. Blended smooth, it tastes just like ricotta but brings more protein. No-boil noodles go in straight from the box, and the raw meat cooks in the sauce, so you only dirty one bowl. A big square has about 30 grams of protein. Be honest: ricotta family or cottage cheese family?

You will need: 1 lb lean ground beef or turkey, 1 jar (24 oz) marinara plus 1 cup water, 1 tsp Italian seasoning, 12 no-boil lasagna noodles, 16 oz cottage cheese (blended smooth), 1 egg, 1/2 cup grated parmesan, 2 cups shredded mozzarella.

How to make it: 1. Heat the oven to 375 F. 2. Mix the raw meat into the marinara, water and Italian seasoning. 3. Stir the cottage cheese, egg and parmesan together. 4. In a 9×13 dish layer sauce, noodles, cottage cheese mix and mozzarella, three times, ending with sauce and mozzarella. 5. Cover with foil and bake 50 minutes, then uncover and bake 15 minutes, until the meat reaches 165 F. 6. Rest 15 minutes before slicing.

Egg Roll in a Bowl Casserole

All the flavor of a takeout egg roll with none of the frying. A bag of coleslaw mix is the shortcut: it is already shredded, so there is no chopping at all. Raw ground pork crumbles right on top of the cabbage with a soy and ginger sauce, and a couple of beaten eggs set into it as it bakes. This one serves four, with about 35 grams of protein each.

You will need: 1 1/2 lb ground pork (or ground turkey), 1 bag (14 oz) coleslaw mix, 4 green onions (sliced), 1/4 cup low-sodium soy sauce, 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp grated ginger, 3 cloves garlic (minced), 2 eggs (beaten), sesame seeds, sriracha (optional).

How to make it: 1. Heat the oven to 400 F. 2. Toss the coleslaw mix with the soy sauce, sesame oil, vinegar, ginger and garlic in a 9×13 dish. 3. Crumble the raw pork in small pieces over the top. 4. Bake uncovered 25 minutes, then stir to break up the meat. 5. Pour the beaten eggs over and bake 10 minutes more, until the pork reaches 160 F and the eggs are set. 6. Top with green onions, sesame seeds and sriracha.

Chicken Fajita Dump Bake

Fajita night usually means a smoking skillet and a stove covered in grease. In this high protein dump and bake, the raw chicken strips, peppers and onions just get tossed with a quick spice mix and spread in one pan. The oven does the rest, and you get those juicy strips without standing over the stove. Pile them into warm tortillas or over rice. Expect about 35 grams of protein per serving, before toppings.

You will need: 2 lb boneless chicken breast (sliced in strips), 3 bell peppers (sliced), 1 large onion (sliced), 2 tbsp olive oil, 2 tsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp salt, 1 lime, tortillas, Greek yogurt, salsa.

How to make it: 1. Heat the oven to 425 F. 2. Toss the chicken, peppers and onion with the oil and spices right on a large sheet pan or in a 9×13 dish. 3. Spread in one layer. 4. Bake 20 to 25 minutes, stirring once, until the chicken reaches 165 F. 5. Squeeze the lime over the top. 6. Serve in warm tortillas with Greek yogurt and salsa.

BBQ Chicken and Baked Bean Bake

This one tastes like a summer cookout, even in November. Chicken thighs go raw into a pan of baked beans, get brushed with barbecue sauce, and roast until sticky. The beans bubble up underneath and turn rich and smoky. Add green beans to the same pan for a whole meal. It brings about 35 grams of protein per serving, and beans add fiber too. Sweet sauce or tangy sauce?

You will need: 2 lb boneless skinless chicken thighs, 1 can (28 oz) baked beans, 3/4 cup barbecue sauce, 1 tsp smoked paprika, 1 tsp garlic powder, 1/2 tsp salt, 12 oz fresh green beans (trimmed), 1 tbsp olive oil.

How to make it: 1. Heat the oven to 400 F. 2. Pour the baked beans into a 9×13 dish. 3. Season the chicken with paprika, garlic powder and salt and lay it on top of the beans. 4. Brush the chicken with half the barbecue sauce. 5. Toss the green beans with oil and tuck them around the edges. 6. Bake 35 to 40 minutes, brushing with the rest of the sauce halfway, until the chicken reaches 165 F.

High Protein Dump and Bake: Turkey Meatball Bake

Frozen turkey meatballs are one of the best freezer shortcuts there is. Dump them straight from the bag into marinara, add a scoop of cottage cheese dotted on top, and cover the whole thing with mozzarella. It tastes like a meatball sub without the bread. Serve it over pasta or with garlic toast. Around 30 grams of protein per serving. Want more easy ideas? See our most loved dump and bake dinners.

You will need: 2 lb frozen fully cooked turkey meatballs, 1 jar (24 oz) marinara, 1 cup cottage cheese, 1/2 tsp Italian seasoning, 2 cups shredded mozzarella, 1/4 cup grated parmesan, fresh basil, pasta or garlic toast to serve.

How to make it: 1. Heat the oven to 375 F. 2. Spread the frozen meatballs in a 9×13 dish. 3. Pour the marinara over and sprinkle with Italian seasoning. 4. Dot spoonfuls of cottage cheese between the meatballs. 5. Cover with foil and bake 30 minutes. 6. Uncover, add mozzarella and parmesan, and bake 10 to 15 minutes, until bubbly and the meatballs reach 165 F.

Cajun Shrimp and Rice Bake

Shrimp is one of the leanest proteins you can buy, and it cooks in just minutes. So the rice and smoked sausage bake first, and the raw shrimp gets stirred in at the end. It comes out tender, never rubbery. Cajun seasoning and a can of diced tomatoes make it taste like a lazy jambalaya. About 35 grams of protein per serving. Mild, medium or extra spicy at your house?

You will need: 1 1/2 lb raw shrimp (peeled), 12 oz smoked sausage (sliced), 1 1/2 cups uncooked long-grain rice, 1 can (14 oz) diced tomatoes, 3 cups chicken broth, 1 bell pepper and 1 small onion (diced), 2 tsp Cajun seasoning, 2 green onions.

How to make it: 1. Heat the oven to 375 F. 2. Stir the rice, tomatoes, broth, pepper, onion, sausage and Cajun seasoning in a 9×13 dish. 3. Cover tightly with foil and bake 45 minutes. 4. Stir in the raw shrimp. 5. Cover again and bake 10 to 15 minutes, until the shrimp are pink and the rice is tender. 6. Top with green onions.

High Protein Dump and Bake: Teriyaki Chicken and Rice

Better than takeout and ready with five minutes of work. Raw rice, broth and chicken go into one dish with a simple homemade teriyaki sauce of soy sauce, honey and garlic. A bag of frozen broccoli goes on for the last stretch so it stays bright green. The sauce on this high protein dump and bake gets sticky and glossy as it bakes. Each bowl has about 35 grams of protein. Chopsticks or fork?

You will need: 2 lb boneless chicken breast or thighs (bite-size pieces), 1 1/2 cups uncooked long-grain rice, 3 cups chicken broth, 1/3 cup low-sodium soy sauce, 3 tbsp honey, 3 cloves garlic, 1 tbsp grated ginger, 1 bag (12 oz) frozen broccoli florets, sesame seeds, green onions.

How to make it: 1. Heat the oven to 375 F. 2. Stir the rice and broth in a 9×13 dish. 3. Whisk the soy sauce, honey, garlic and ginger, toss the raw chicken in it, and spread the chicken and sauce over the rice. 4. Cover tightly with foil and bake 45 minutes. 5. Scatter the frozen broccoli on top, cover and bake 15 minutes, until the rice is tender and the chicken reaches 165 F. 6. Top with sesame seeds and green onions.

High Protein Dump and Bake: Breakfast for Dinner

Breakfast for dinner is a kid favorite, and this one keeps everyone full until morning. Frozen hash browns, raw breakfast sausage, a dozen eggs and cottage cheese all go into one dish. Cottage cheese makes the eggs extra fluffy and adds even more protein. It is also great for a holiday morning crowd. About 35 grams of protein per serving. Ketchup or hot sauce on your eggs?

You will need: 1 lb raw breakfast sausage (crumbled), 1 bag (30 oz) frozen shredded hash browns (thawed), 12 eggs, 1 cup cottage cheese, 1/2 cup milk, 1 1/2 cups shredded cheddar, 1 tsp salt, 1/2 tsp pepper, 1/2 tsp garlic powder, chives.

How to make it: 1. Heat the oven to 350 F and grease a 9×13 dish. 2. Spread the hash browns in the dish and crumble the raw sausage evenly over them in small pieces. 3. Whisk the eggs, cottage cheese, milk, salt, pepper and garlic powder. 4. Pour over the top and sprinkle with cheddar. 5. Bake uncovered 55 to 60 minutes, until the center is set and reaches 160 F. 6. Rest 10 minutes and add chives.

Chicken and Stuffing Bake

This high protein dump and bake tastes like a mini Thanksgiving on a Tuesday. Raw chicken goes into a creamy sauce made with Greek yogurt and chicken broth instead of heavy cream, with frozen peas for color. A box of dry stuffing mix gets sprinkled over the top and bakes into a golden, crunchy crust. It has about 40 grams of protein per serving. Is the crispy corner piece the best part, or the creamy middle?

You will need: 2 lb boneless chicken breast (bite-size pieces), 1 cup plain Greek yogurt, 1 cup chicken broth, 1 tsp poultry seasoning, 1/2 tsp garlic powder, 1 1/2 cups frozen peas, 1 box (6 oz) dry stuffing mix, 1 1/4 cups hot water, 2 tbsp melted butter.

How to make it: 1. Heat the oven to 375 F. 2. Whisk the Greek yogurt, broth, poultry seasoning and garlic powder in a 9×13 dish. 3. Stir in the raw chicken and peas. 4. Toss the dry stuffing mix with the hot water and melted butter and spread it over the top. 5. Cover with foil and bake 30 minutes. 6. Uncover and bake 15 to 20 minutes, until the top is crisp and the chicken reaches 165 F.

Greek Chicken and Rice With Chickpeas

Bright, lemony and so easy, this is a high protein dump and bake for busy nights. Raw chicken thighs sit on top of rice, chickpeas and broth, seasoned with oregano and garlic. The chicken juices drip into the rice as it bakes, so every bite is full of flavor. A handful of feta and cucumbers on top makes it fresh. Chickpeas add plant protein, for about 35 grams per serving in total. Quick poll: A) extra feta, B) extra lemon, C) both?

You will need: 2 lb boneless skinless chicken thighs, 1 cup uncooked long-grain rice, 1 can (15 oz) chickpeas (drained), 2 1/4 cups chicken broth, 1 lemon (zest and juice), 3 cloves garlic, 2 tsp dried oregano, 1 tsp salt, 1/2 cup crumbled feta, cucumber, cherry tomatoes, parsley.

How to make it: 1. Heat the oven to 375 F. 2. Stir the rice, chickpeas, broth, lemon zest and garlic in a 9×13 dish. 3. Season the chicken with oregano and salt and lay it on top. 4. Cover tightly with foil and bake 55 to 60 minutes, until the rice is tender and the chicken reaches 165 F. 5. Squeeze the lemon juice over. 6. Top with feta, cucumber, tomatoes and parsley.

Lentil, Potato and Smoked Sausage Bake

Lentils are a cheap protein that grandma always kept in the pantry. Unlike dried beans, they do not need soaking, so they can go straight into the dish dry. Smoked turkey sausage adds big flavor with little work, and potatoes make it hearty. It bakes into a thick, cozy stew you can eat with a spoon. This one serves four with about 28 grams of protein each.

You will need: 1 cup dried brown or green lentils (rinsed), 12 oz smoked turkey sausage (sliced), 1 lb potatoes (diced), 1 can (14 oz) diced tomatoes, 3 cups chicken broth, 1 carrot (diced), 1 small onion (diced), 2 cloves garlic, 1 tsp smoked paprika, 1/2 tsp thyme, salt and pepper.

How to make it: 1. Heat the oven to 375 F. 2. Stir everything except the sausage into a deep 9×13 dish or Dutch oven. 3. Lay the sausage slices on top. 4. Cover tightly and bake 60 to 70 minutes, until the lentils and potatoes are tender. 5. Stir and add a splash of broth if it looks dry. 6. Season with salt and pepper and serve with crusty bread.

Turkey Chili Mac, a Cozy High Protein Dump and Bake

Chili mac is the cozy kid favorite that grown-ups secretly love too. In this version raw ground turkey, dry elbow macaroni, beans and tomato sauce all bake together, and the pasta cooks right in the chili. A blanket of cheddar finishes it. Like every high protein dump and bake here, it tastes even better the next day. About 35 grams of protein per serving. Do you top yours with sour cream or onions?

You will need: 1 1/2 lb lean ground turkey, 8 oz uncooked elbow macaroni, 1 can (15 oz) kidney beans (drained), 1 can (15 oz) tomato sauce, 1 can (14 oz) diced tomatoes, 2 1/2 cups beef or chicken broth, 2 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, 1 1/2 cups shredded cheddar.

How to make it: 1. Heat the oven to 375 F. 2. Stir the macaroni, beans, tomato sauce, diced tomatoes, broth and spices in a 9×13 dish. 3. Crumble the raw turkey in small pieces and stir it in. 4. Cover tightly with foil and bake 40 minutes. 5. Stir well, top with cheddar and bake 10 minutes uncovered, until the turkey reaches 165 F. 6. Rest 5 minutes before serving.

Lemon Garlic Salmon and White Bean Bake

Salmon is the fastest high protein dump and bake in this whole list. The white beans, tomatoes and garlic go in first and get a head start, then the salmon fillets sit right on top and roast for about 15 minutes. The beans turn creamy and soak up the lemon butter. Salmon also gives you omega-3 fats, which studies have linked to heart health. This one serves four, with about 40 grams of protein each.

You will need: 4 salmon fillets (6 oz each), 2 cans (15 oz) cannellini beans (drained), 1 cup cherry tomatoes, 4 cloves garlic (sliced), 2 tbsp olive oil, 2 tbsp butter (melted), 1 lemon (sliced, plus juice), 1 tsp Italian seasoning, salt and pepper, a handful of spinach.

How to make it: 1. Heat the oven to 400 F. 2. Toss the beans, tomatoes, garlic, oil, spinach and a pinch of salt in a 9×13 dish. 3. Bake 10 minutes. 4. Lay the salmon on top, season with Italian seasoning, salt and pepper, and pour on the butter and lemon juice. 5. Top with lemon slices. 6. Bake 12 to 15 minutes, until the salmon flakes and reaches 145 F.

Pork Tenderloin, Apple and Potato Bake

Pork tenderloin is a lean, budget-friendly cut that cooks fast. Lay it over potatoes, apples and onions with a honey mustard glaze, and the whole pan smells like fall. Slice it and serve right from the dish. It gives about 30 grams of protein per serving. For the basics on how much protein adults need, see Harvard’s guide to protein. If you are planning a big diet change, talk to your doctor first.

You will need: 2 pork tenderloins (about 1 lb each), 1 1/2 lb baby potatoes (halved), 2 apples (cut in wedges), 1 red onion (wedges), 2 tbsp olive oil, 2 tbsp Dijon mustard, 2 tbsp honey, 2 cloves garlic, 1 tsp dried thyme, 1 tsp salt, 1/2 tsp pepper.

How to make it: 1. Heat the oven to 425 F. 2. Toss the potatoes and onion with the oil and half the salt in a 9×13 dish and bake 15 minutes. 3. Mix the mustard, honey, garlic, thyme, remaining salt and pepper and rub it over the pork. 4. Add the apples to the pan and set the pork on top. 5. Roast 22 to 28 minutes, until the pork reaches 145 F. 6. Rest 5 minutes, slice and serve with the apples and potatoes.