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Summer is the perfect season to enjoy fresh, vibrant, and healthy meals that don’t weigh you down.
Whether you’re planning a backyard BBQ, a picnic at the park, or just looking for something light but satisfying after a day in the sun, having a lineup of protein-packed recipes is essential.
Protein not only fuels your body and keeps you energized, but it also helps you stay fuller longer — ideal for those busy summer days.
In this collection, we’ve gathered 26+ summer protein recipes that are as delicious as they are nutritious.
From grilled chicken and seafood favorites to vegetarian options like tofu and hearty salads, you’ll find easy, flavorful meals to keep your summer cooking exciting and healthy.
26+ Delicious Summer Protein Recipes You’ll Want to Make All Season Long
With these 26+ summer protein recipes, you’ll have everything you need to keep your meals fresh, delicious, and full of energy all season long.
Whether you’re craving something smoky off the grill, a colorful and refreshing salad, or a plant-based powerhouse dish, these recipes offer a perfect mix of flavors and nutrition.
Summer is all about enjoying great food without the fuss — and these high-protein recipes fit right into that vibe.
So gather your friends, enjoy the sunshine, and treat yourself to dishes that fuel your adventures while celebrating the best flavors of the season.
Grilled Lemon Herb Chicken Skewers
Juicy, flavorful, and perfect for outdoor grilling, these lemon herb chicken skewers are a summer favorite that pack a high-protein punch without feeling heavy.
They’re simple enough for a quick weeknight dinner but special enough for your next barbecue gathering.
- Ingredients:
- 1.5 lbs boneless, skinless chicken breast, cut into cubes
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 3 cloves garlic, minced
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh oregano
- Salt and pepper to taste
- Wooden or metal skewers
- Instructions:
- In a large bowl, whisk together olive oil, lemon juice, lemon zest, garlic, parsley, oregano, salt, and pepper.
- Add the chicken cubes and toss to coat. Cover and marinate in the fridge for at least 30 minutes (or up to 2 hours).
- Preheat your grill to medium-high heat. Thread the chicken onto the skewers.
- Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and lightly charred.
- Serve hot with a sprinkle of extra herbs or a squeeze of fresh lemon.
There’s something about the smoky flavor of grilled chicken paired with fresh herbs and lemon that just screams summer.
These skewers are easy to make ahead of time and cook quickly, making them an ideal protein-packed option for sunny afternoons or casual backyard parties.
Citrus Shrimp and Avocado Salad
This light and refreshing salad is packed with protein from shrimp and healthy fats from avocado, making it a perfect meal for a hot summer day.
The bright citrus dressing ties everything together for a vibrant and satisfying dish.
- Ingredients:
- 1 lb large shrimp, peeled and deveined
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 ripe avocados, diced
- 4 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup fresh cilantro, chopped
- Citrus Dressing:
- 1/4 cup orange juice
- 2 tablespoons lime juice
- 1 tablespoon honey
- 2 tablespoons olive oil
- Salt and pepper to taste
- Instructions:
- Toss shrimp with olive oil, paprika, garlic powder, salt, and pepper.
- Heat a grill pan or skillet over medium-high heat. Cook shrimp for about 2-3 minutes per side or until pink and opaque.
- In a small bowl, whisk together the citrus dressing ingredients.
- In a large bowl, combine mixed greens, avocado, tomatoes, onion, and cilantro.
- Top with the cooked shrimp and drizzle with citrus dressing. Toss gently before serving.
This shrimp and avocado salad is the definition of summer on a plate.
It’s colorful, bursting with fresh flavors, and light enough to enjoy even on the hottest days. Plus, it’s quick to assemble, making it a go-to when you want something nutritious without spending much time in the kitchen.
Chili Lime Grilled Tofu Steaks
For a plant-based protein that still feels hearty and summery, these chili lime grilled tofu steaks deliver bold flavor and a satisfying texture.
Perfect for vegans and vegetarians—or anyone looking to switch things up—they’re a crowd-pleaser at any cookout.
- Ingredients:
- 1 block extra-firm tofu, drained and pressed
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- 1 tablespoon soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- Salt to taste
- Instructions:
- Slice tofu into 1/2-inch thick “steaks.”
- In a shallow dish, whisk together lime juice, olive oil, soy sauce, maple syrup, chili powder, cumin, smoked paprika, and salt.
- Marinate tofu steaks in the mixture for at least 30 minutes, flipping halfway through.
- Preheat a grill or grill pan over medium heat. Lightly oil the grates.
- Grill tofu steaks for about 4-5 minutes per side, or until nicely charred and heated through.
- Serve with extra lime wedges and fresh cilantro if desired.
Grilled tofu might just become your new summer favorite.
The chili lime marinade brings a zesty kick that pairs beautifully with the tofu’s smoky grilled edges. It’s a delicious, high-protein option that’s both refreshing and deeply satisfying after a day in the sun.
Spicy Grilled Salmon with Mango Salsa
This grilled salmon recipe is perfect for summer gatherings.
The spicy rub gives the fish a great kick, while the refreshing mango salsa adds a burst of sweetness and tang. It’s a delightful balance of heat and cool, making it an ideal dish for a warm evening.
- Ingredients:
- 4 salmon fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon chili powder
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt and pepper to taste
- 1 tablespoon fresh lime juice
- Mango Salsa:
- 1 ripe mango, diced
- 1/4 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon lime juice
- Salt to taste
- Instructions:
- Preheat your grill to medium-high heat. In a small bowl, mix together the chili powder, paprika, cayenne, salt, and pepper.
- Rub the salmon fillets with olive oil and sprinkle with the spice mixture. Drizzle with lime juice.
- Grill the salmon for 4-5 minutes per side, or until the salmon is cooked through and easily flakes with a fork.
- While the salmon is grilling, prepare the mango salsa by combining the mango, onion, cilantro, lime juice, and salt in a bowl.
- Serve the grilled salmon topped with the fresh mango salsa.
This grilled salmon with mango salsa is an explosion of summer flavors.
The spicy salmon paired with the sweet and tangy mango salsa creates a harmonious contrast that is sure to impress. It’s quick, easy, and a great source of omega-3 fatty acids and protein.
Balsamic-Glazed Turkey Burgers
For a lighter take on the classic summer burger, try these balsamic-glazed turkey burgers.
The balsamic reduction adds a sweet and savory depth to the lean turkey, creating a juicy and flavorful patty that’s perfect for grilling season.
- Ingredients:
- 1 lb ground turkey (preferably lean)
- 1/4 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 4 whole wheat burger buns
- 1/2 cup balsamic vinegar
- 1 tablespoon honey
- Fresh arugula for serving
- Instructions:
- In a large bowl, combine the ground turkey, breadcrumbs, egg, garlic, oregano, salt, and pepper. Mix gently until combined, then form into 4 patties.
- Preheat your grill or grill pan to medium heat. Grill the turkey patties for about 5-6 minutes per side or until they reach an internal temperature of 165°F.
- While the burgers are cooking, make the balsamic glaze by heating the balsamic vinegar and honey in a small saucepan over medium heat. Bring to a simmer and reduce for about 5 minutes until thickened.
- Toast the burger buns lightly on the grill. Assemble the burgers by placing each turkey patty on a bun, drizzling with balsamic glaze, and topping with fresh arugula.
- Serve immediately.
These balsamic-glazed turkey burgers offer a lean, protein-packed alternative to traditional beef burgers.
The glaze brings a complex sweetness that complements the savory turkey perfectly, and the fresh arugula adds a peppery crunch that makes each bite refreshing.
Zucchini Noodles with Pesto and Grilled Chicken
This dish combines the freshness of zucchini noodles with the rich flavor of basil pesto and grilled chicken.
It’s a light yet satisfying protein-packed meal that’s perfect for those warm summer nights when you want something fresh but filling.
- Ingredients:
- 2 medium zucchinis, spiralized into noodles
- 2 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese (optional)
- Pesto Sauce:
- 2 cups fresh basil leaves
- 1/4 cup pine nuts (or walnuts)
- 2 cloves garlic
- 1/4 cup olive oil
- 1/4 cup Parmesan cheese
- Salt and pepper to taste
- Instructions:
- Preheat your grill to medium-high heat. Season the chicken breasts with olive oil, salt, and pepper.
- Grill the chicken for 5-6 minutes per side, or until cooked through and juices run clear. Let the chicken rest for a few minutes before slicing it.
- In a food processor, combine the basil, pine nuts, garlic, olive oil, Parmesan, salt, and pepper. Pulse until smooth and adjust seasoning to taste.
- In a large bowl, toss the zucchini noodles with the pesto sauce until well-coated.
- Divide the zucchini noodles among plates, top with sliced grilled chicken, and garnish with extra Parmesan if desired.
This zucchini noodle dish is a low-carb, nutrient-rich way to enjoy a summer meal with plenty of protein.
The pesto adds an irresistible herby flavor that ties together the tender grilled chicken and fresh, crunchy zucchini noodles. It’s light yet packed with everything you need for a satisfying meal.
Grilled Steak with Chimichurri Sauce
A juicy grilled steak paired with a zesty chimichurri sauce is a classic summer dish that offers bold flavors and plenty of protein.
The vibrant herb sauce adds a fresh, tangy kick that perfectly complements the richness of the grilled beef.
- Ingredients:
- 2 ribeye or flank steaks (about 8 oz each)
- Salt and pepper to taste
- 2 tablespoons olive oil
- Chimichurri Sauce:
- 1 cup fresh parsley, chopped
- 1/4 cup red wine vinegar
- 2 tablespoons fresh oregano, chopped
- 3 cloves garlic, minced
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 cup olive oil
- Salt and pepper to taste
- Instructions:
- Preheat your grill to medium-high heat. Season the steaks generously with salt and pepper, then drizzle with olive oil.
- Grill the steaks for 4-5 minutes per side (for medium-rare), or to your preferred doneness. Let the steaks rest for 5 minutes after grilling.
- While the steak is resting, prepare the chimichurri sauce by combining parsley, red wine vinegar, oregano, garlic, red pepper flakes, olive oil, salt, and pepper in a bowl. Mix well.
- Slice the steak against the grain and serve with chimichurri sauce drizzled over the top.
This grilled steak with chimichurri sauce is a flavorful, protein-packed dish that is perfect for outdoor cookouts.
The bright, herby sauce enhances the juicy steak and brings a punch of fresh flavor. It’s a satisfying dish that combines smoky, savory, and tangy notes all in one bite.
Buffalo Cauliflower with Grilled Chicken
For a fun twist on the classic buffalo wings, try this buffalo cauliflower paired with grilled chicken.
It’s a lighter, healthier option, with all the bold flavors you love—perfect for summer gatherings or as a high-protein meal that’s both filling and flavorful.
- Ingredients:
- 1 head of cauliflower, cut into florets
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 lb boneless, skinless chicken breasts
- 1/2 cup buffalo sauce
- Instructions:
- Preheat your grill to medium-high heat. Season the chicken breasts with olive oil, salt, and pepper.
- Grill the chicken for 5-6 minutes per side or until cooked through. Let the chicken rest before slicing.
- While the chicken is cooking, preheat your oven to 400°F. Toss cauliflower florets with olive oil, salt, and pepper, then spread them in a single layer on a baking sheet.
- Roast cauliflower for 20-25 minutes, or until golden and crispy on the edges.
- Once the cauliflower is roasted, toss it with buffalo sauce until evenly coated.
- Serve the buffalo cauliflower with sliced grilled chicken on top or on the side.
Buffalo cauliflower with grilled chicken is a bold, protein-rich option for those who want the flavors of a classic buffalo dish with a healthier twist.
The crispy cauliflower is coated in a tangy, spicy sauce that’s perfectly balanced by the juicy grilled chicken. It’s a fun, satisfying meal for summer.
BBQ Chicken Lettuce Wraps
These BBQ chicken lettuce wraps are a fresh, low-carb summer meal that’s packed with protein and flavor.
The grilled chicken paired with a smoky BBQ sauce and wrapped in crisp lettuce creates the perfect light yet filling dish for hot weather.
- Ingredients:
- 2 boneless, skinless chicken breasts
- 1/4 cup BBQ sauce (your favorite brand)
- Salt and pepper to taste
- 8 large lettuce leaves (such as butter or iceberg lettuce)
- 1/4 red onion, thinly sliced
- 1/2 cup shredded cheddar cheese (optional)
- Fresh cilantro for garnish
- Instructions:
- Preheat your grill to medium-high heat. Season the chicken breasts with salt and pepper.
- Grill the chicken for 5-6 minutes per side, or until fully cooked and juices run clear. Let the chicken rest for a few minutes before slicing into thin strips.
- Brush the grilled chicken with BBQ sauce, then assemble the wraps.
- Place a few strips of BBQ chicken in each lettuce leaf, then top with red onion, cheddar cheese, and cilantro.
- Fold the lettuce around the filling and serve immediately.
These BBQ chicken lettuce wraps are a refreshing, light meal that’s full of flavor and packed with protein. They’re easy to prepare, making them perfect for a quick lunch or dinner.
The smoky BBQ sauce and fresh veggies inside the crisp lettuce provide the perfect balance of flavor and texture.
Grilled Chicken Caesar Salad
This grilled chicken Caesar salad offers a healthier take on a classic, combining lean protein, fresh greens, and a lightened-up dressing that’s perfect for the warmer months.
It’s a filling yet refreshing dish, ideal for lunch or dinner.
- Ingredients:
- 2 boneless, skinless chicken breasts
- 4 cups Romaine lettuce, chopped
- 1/4 cup grated Parmesan cheese
- 1/2 cup whole wheat croutons
- Salt and pepper to taste
- 1 tablespoon olive oil
- Lightened-Up Caesar Dressing:
- 1/4 cup Greek yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- Instructions:
- Preheat the grill to medium-high heat. Season chicken breasts with olive oil, salt, and pepper.
- Grill the chicken for 6-7 minutes per side or until cooked through, with internal temperature reaching 165°F. Let the chicken rest for a few minutes before slicing.
- In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, olive oil, garlic, salt, and pepper to make the dressing.
- In a large bowl, toss the Romaine lettuce with the Caesar dressing, then add the sliced chicken, croutons, and Parmesan cheese.
- Serve immediately, garnished with extra Parmesan if desired.
This grilled chicken Caesar salad is the perfect balance of protein and fresh vegetables, topped with a creamy yet light dressing.
The grilled chicken adds a satisfying element to the crispy greens, making it a great option for a healthy summer meal.
Spicy Tuna Poke Bowls
Poke bowls are a popular summer dish, and this spicy tuna version is protein-packed and full of flavor.
With fresh tuna, spicy mayo, and a variety of toppings, this bowl makes for a perfect, customizable meal for warm weather.
- Ingredients:
- 1 lb sushi-grade tuna, diced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon rice vinegar
- 1 tablespoon sriracha sauce (or more for extra spice)
- 1 teaspoon honey
- 2 cups cooked brown rice or sushi rice
- 1 avocado, diced
- 1/4 cup sliced cucumber
- 2 tablespoons edamame (optional)
- 1/4 cup seaweed salad (optional)
- 1 tablespoon sesame seeds
- Green onions for garnish
- Instructions:
- In a bowl, combine the diced tuna with soy sauce, sesame oil, rice vinegar, sriracha, and honey. Toss gently to coat the tuna evenly.
- To assemble the poke bowls, divide the rice between bowls, then top with the marinated tuna, avocado, cucumber, edamame, and seaweed salad.
- Sprinkle with sesame seeds and garnish with green onions.
- Serve immediately with extra sriracha or soy sauce on the side.
These spicy tuna poke bowls are a perfect combination of fresh, clean flavors with a spicy kick.
The high-protein tuna is paired with creamy avocado and crunchy veggies, making it a light yet satisfying meal ideal for summer lunches or dinners.
Lemon Garlic Shrimp Skewers with Veggies
These lemon garlic shrimp skewers are marinated in a zesty citrus marinade, then grilled to perfection.
Served with colorful grilled veggies, this dish is an easy, protein-packed dinner that screams summer.
- Ingredients:
- 1 lb large shrimp, peeled and deveined
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 red bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 red onion, cut into wedges
- Wooden or metal skewers
- Instructions:
- In a bowl, combine olive oil, garlic, lemon juice, lemon zest, oregano, salt, and pepper. Add shrimp and toss to coat. Let marinate for 20-30 minutes in the refrigerator.
- Preheat the grill to medium-high heat. Thread the shrimp, bell pepper, zucchini, yellow squash, and onion onto the skewers, alternating between shrimp and veggies.
- Grill the skewers for about 3-4 minutes per side, until the shrimp are pink and opaque and the vegetables are tender and slightly charred.
- Serve immediately with a squeeze of fresh lemon.
These lemon garlic shrimp skewers with veggies are an ideal choice for a quick and healthy summer meal.
The combination of citrusy shrimp and charred veggies makes this dish flavorful and refreshing, with a healthy dose of lean protein and vitamins.
Grilled Pork Tenderloin with Peach Salsa
This grilled pork tenderloin is juicy and flavorful, paired with a sweet and tangy peach salsa that’s perfect for summer.
The lean pork provides plenty of protein, while the fresh fruit salsa adds a refreshing touch.
- Ingredients:
- 1.5 lbs pork tenderloin
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 ripe peaches, diced
- 1/4 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon lime juice
- 1 teaspoon honey (optional)
- Instructions:
- Preheat your grill to medium-high heat. Rub the pork tenderloin with olive oil, garlic powder, paprika, salt, and pepper.
- Grill the pork for 20-25 minutes, turning every 5 minutes, until the internal temperature reaches 145°F. Let the pork rest for 5-10 minutes before slicing.
- While the pork is grilling, combine the diced peaches, red onion, cilantro, lime juice, and honey (if using) in a bowl. Toss to combine.
- Slice the pork tenderloin and top with the fresh peach salsa.
This grilled pork tenderloin with peach salsa is the perfect combination of savory and sweet.
The juicy pork is elevated by the vibrant and refreshing salsa, making it a delicious, protein-packed dish ideal for summer dinners or outdoor BBQs.
Chickpea and Quinoa Salad with Lemon Tahini Dressing
This vegetarian salad is packed with plant-based protein from chickpeas and quinoa, making it a hearty yet refreshing dish for summer.
The lemon tahini dressing brings everything together with a creamy, tangy flavor.
- Ingredients:
- 1 cup cooked quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon maple syrup or honey
- 1 clove garlic, minced
- Salt and pepper to taste
- Water to thin (if needed)
- Instructions:
- In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
- In a small bowl, whisk together the tahini, lemon juice, olive oil, maple syrup, garlic, salt, and pepper. Add water a little at a time until the dressing reaches your desired consistency.
- Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.
This chickpea and quinoa salad with lemon tahini dressing is a nutrient-packed, plant-based meal that’s perfect for summer.
It’s light but filling and has a perfect balance of flavors, with a creamy dressing that complements the fresh veggies and protein-rich chickpeas and quinoa.
Lemon and Dill Turkey Meatballs with Cucumber Yogurt Sauce
These turkey meatballs are full of fresh flavors from lemon and dill, paired with a creamy cucumber yogurt sauce for a light, high-protein meal that’s perfect for summer.
The turkey provides lean protein, while the yogurt sauce adds a cool and tangy element.
- Ingredients:
- 1 lb ground turkey
- 1/4 cup breadcrumbs
- 1 egg
- 1 tablespoon fresh lemon zest
- 2 tablespoons fresh dill, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 tablespoon olive oil (for cooking)
- Cucumber Yogurt Sauce:
- 1/2 cup plain Greek yogurt
- 1/2 cucumber, finely grated and excess water squeezed out
- 1 tablespoon fresh dill, chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Instructions:
- Preheat your oven to 375°F. In a large bowl, combine the ground turkey, breadcrumbs, egg, lemon zest, dill, garlic, salt, and pepper. Mix until well combined.
- Form the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper.
- Bake the meatballs for 15-20 minutes, or until they are cooked through and reach an internal temperature of 165°F.
- While the meatballs are baking, prepare the cucumber yogurt sauce by mixing the yogurt, grated cucumber, dill, lemon juice, salt, and pepper in a bowl.
- Serve the turkey meatballs with a generous dollop of cucumber yogurt sauce.
These lemon and dill turkey meatballs with cucumber yogurt sauce are a perfect, light summer meal that’s high in protein and flavor.
The turkey meatballs are tender and juicy, while the refreshing yogurt sauce provides a cool contrast that’s perfect for hot summer days.
Grilled Mahi-Mahi with Avocado Corn Salsa
Grilled Mahi-Mahi is a mild, flaky fish that pairs perfectly with a fresh and vibrant avocado corn salsa.
This dish is packed with lean protein, healthy fats, and all the fresh summer flavors you crave.
- Ingredients:
- 4 Mahi-Mahi fillets (about 6 oz each)
- 2 tablespoons olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon lime juice
- Avocado Corn Salsa:
- 1 cup corn kernels (fresh or grilled)
- 1 ripe avocado, diced
- 1/4 red onion, finely diced
- 1/2 cup cherry tomatoes, diced
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice
- Salt and pepper to taste
- Instructions:
- Preheat your grill to medium-high heat. Brush the Mahi-Mahi fillets with olive oil, then sprinkle with paprika, salt, and pepper.
- Grill the Mahi-Mahi fillets for 3-4 minutes per side or until cooked through and flaky.
- While the fish is grilling, prepare the avocado corn salsa by combining corn, avocado, red onion, cherry tomatoes, cilantro, lime juice, salt, and pepper in a bowl.
- Serve the grilled Mahi-Mahi topped with the avocado corn salsa.
This grilled Mahi-Mahi with avocado corn salsa is a healthy, refreshing summer dish full of protein and fresh flavors.
The mild fish is complemented by the creamy avocado and sweet corn, making it the perfect dish for a warm summer evening.
Teriyaki Chicken Skewers with Grilled Vegetables
These teriyaki chicken skewers are marinated in a sweet and savory sauce and grilled to perfection.
Paired with colorful grilled vegetables, this dish is both satisfying and packed with lean protein, making it ideal for summer BBQs.
- Ingredients:
- 2 boneless, skinless chicken breasts, cut into cubes
- 1/4 cup soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon grated ginger
- Salt and pepper to taste
- 1 red bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into wedges
- 1 tablespoon sesame seeds (optional)
- Instructions:
- In a bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, salt, and pepper to make the teriyaki marinade.
- Add the chicken cubes to the marinade and let them sit in the fridge for at least 30 minutes.
- Preheat the grill to medium-high heat. Thread the marinated chicken and vegetables onto skewers, alternating between chicken and vegetables.
- Grill the skewers for about 4-5 minutes per side, or until the chicken is cooked through and the vegetables are tender.
- Sprinkle with sesame seeds and serve.
These teriyaki chicken skewers with grilled vegetables are a delicious and protein-packed summer meal.
The sweet and savory marinade infuses the chicken with flavor, while the grilled veggies add a fresh, smoky touch that’s perfect for BBQ season.
Greek Chicken Souvlaki with Tzatziki Sauce
This Greek-inspired chicken souvlaki is marinated in a mixture of olive oil, lemon, and herbs, then grilled to perfection.
Served with a cool, creamy tzatziki sauce, this dish is both refreshing and protein-rich—perfect for a light summer dinner.
- Ingredients:
- 2 boneless, skinless chicken breasts, cut into chunks
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 teaspoons dried oregano
- 2 garlic cloves, minced
- Salt and pepper to taste
- 4 whole wheat pita pockets (optional)
- Tzatziki Sauce:
- 1/2 cup plain Greek yogurt
- 1/4 cucumber, grated and excess water squeezed out
- 1 tablespoon fresh dill, chopped
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- Instructions:
- In a bowl, mix together olive oil, lemon juice, oregano, garlic, salt, and pepper. Add the chicken chunks and marinate for at least 30 minutes.
- Preheat your grill to medium-high heat. Thread the marinated chicken onto skewers and grill for 5-6 minutes per side or until the chicken is cooked through.
- While the chicken is grilling, prepare the tzatziki sauce by mixing Greek yogurt, grated cucumber, dill, lemon juice, garlic, salt, and pepper in a bowl.
- Serve the grilled chicken souvlaki with a side of tzatziki sauce, and optionally, place it in pita pockets for a more filling meal.
This Greek chicken souvlaki with tzatziki sauce is a fresh, flavorful meal that’s high in protein and low in carbs (especially if you skip the pita).
The tender grilled chicken is perfectly complemented by the cool, creamy tzatziki sauce, making it a great choice for a light yet satisfying summer meal.
Grilled Salmon with Mango Salsa
This grilled salmon is rich in omega-3 fatty acids and pairs beautifully with a sweet and tangy mango salsa.
The combination of flavors makes this dish an exciting, protein-packed choice for your summer meals.
- Ingredients:
- 4 salmon fillets (about 6 oz each)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 tablespoon lemon juice
- Mango Salsa:
- 1 ripe mango, diced
- 1/4 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon lime juice
- 1/2 red bell pepper, diced
- Salt and pepper to taste
- Instructions:
- Preheat your grill to medium-high heat. Brush the salmon fillets with olive oil and season with salt, pepper, and lemon juice.
- Grill the salmon for about 4-5 minutes per side or until it flakes easily with a fork.
- While the salmon is grilling, prepare the mango salsa by combining diced mango, red onion, cilantro, lime juice, red bell pepper, salt, and pepper in a bowl.
- Serve the grilled salmon topped with a generous amount of mango salsa.
This grilled salmon with mango salsa is a refreshing, light dish that brings together the rich flavor of salmon with the sweet and tangy kick of the salsa.
The addition of healthy fats from the salmon makes this dish not only delicious but also nourishing.
BBQ Pulled Chicken Lettuce Wraps
These BBQ pulled chicken lettuce wraps are a light and healthy alternative to traditional pulled pork.
The chicken is slow-cooked in a tangy BBQ sauce and served in crisp lettuce leaves, making this a low-carb, protein-packed summer meal.
- Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup BBQ sauce (your favorite brand)
- 8 large lettuce leaves (butter or iceberg lettuce)
- 1/4 red onion, thinly sliced
- 1/2 cup coleslaw (optional, for added crunch)
- Salt and pepper to taste
- Instructions:
- In a slow cooker, place the chicken breasts and pour the BBQ sauce over the top. Cook on low for 6-7 hours or until the chicken is fully cooked and shreds easily.
- Once cooked, shred the chicken with two forks and mix it with the BBQ sauce.
- To assemble the wraps, place a few spoonfuls of the pulled chicken onto a lettuce leaf, then top with red onion and coleslaw (if using).
- Serve immediately for a fresh, crunchy meal.
These BBQ pulled chicken lettuce wraps are an easy, healthy alternative to traditional BBQ dishes.
They’re filled with juicy, shredded chicken and wrapped in crisp lettuce, making them light yet full of flavor and protein. Perfect for a summer lunch or dinner!
Cilantro Lime Chicken with Avocado Salsa
This cilantro lime chicken is packed with bright, zesty flavors, and when topped with creamy avocado salsa, it becomes the perfect summer meal.
It’s a light, healthy dish that’s rich in protein and healthy fats, making it great for a nutritious dinner.
- Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- 1 tablespoon fresh cilantro, chopped
- 2 garlic cloves, minced
- Salt and pepper to taste
- Avocado Salsa:
- 1 ripe avocado, diced
- 1/4 cup red onion, diced
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lime juice
- Salt and pepper to taste
- Instructions:
- Preheat the grill to medium-high heat. In a small bowl, mix the olive oil, lime juice, cilantro, garlic, salt, and pepper.
- Brush the chicken breasts with the cilantro lime marinade and let them sit for 10-15 minutes.
- Grill the chicken for 6-7 minutes per side or until fully cooked and internal temperature reaches 165°F.
- While the chicken is grilling, prepare the avocado salsa by combining the diced avocado, red onion, cherry tomatoes, cilantro, lime juice, salt, and pepper in a bowl.
- Serve the grilled chicken topped with the avocado salsa.
Cilantro lime chicken with avocado salsa is a vibrant, protein-packed dish that’s perfect for warm weather.
The zesty marinade complements the creamy, fresh salsa, creating a flavorful combination that’s sure to be a hit for your summer meals.
Lemon Herb Grilled Chicken with Quinoa Salad
This lemon herb grilled chicken is marinated with fresh herbs and lemon, then grilled to perfection.
Paired with a light quinoa salad, it’s a healthy, protein-packed meal that’s perfect for a summer dinner.
- Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon lemon zest
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 cups cooked quinoa
- 1/2 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons fresh parsley, chopped
- Instructions:
- Preheat the grill to medium-high heat. In a small bowl, mix olive oil, lemon juice, lemon zest, oregano, garlic powder, salt, and pepper.
- Coat the chicken breasts with the marinade and let them sit for 10-15 minutes.
- Grill the chicken for 6-7 minutes per side or until fully cooked and the internal temperature reaches 165°F.
- In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, and parsley. Toss gently to combine.
- Serve the grilled chicken over the quinoa salad for a light, protein-packed meal.
This lemon herb grilled chicken with quinoa salad is the perfect summer dish—light yet satisfying.
The zesty, flavorful chicken pairs perfectly with the fresh quinoa salad, making it a great option for a healthy and nutritious meal.
Beef and Veggie Stir-Fry
A quick and easy stir-fry, this beef and veggie dish is packed with protein and fiber from the colorful vegetables.
It’s perfect for a fast, healthy dinner that’s full of flavor.
- Ingredients:
- 1 lb flank steak, thinly sliced
- 1 tablespoon olive oil
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1/2 onion, sliced
- 1/2 cup snap peas
- 3 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon ginger, minced
- 1 clove garlic, minced
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds (optional)
- Instructions:
- Heat olive oil in a large skillet or wok over medium-high heat. Add the flank steak and cook for 3-4 minutes until browned and cooked through. Remove from the pan and set aside.
- In the same pan, add a little more oil if needed, then stir-fry the bell pepper, zucchini, onion, and snap peas for 4-5 minutes until tender-crisp.
- Add the garlic and ginger, cooking for another minute.
- Return the beef to the pan and add soy sauce, hoisin sauce, and sesame oil. Stir well to combine and heat through.
- Garnish with sesame seeds and serve hot.
This beef and veggie stir-fry is a quick, nutritious dish that’s full of lean protein and vibrant vegetables.
It’s a great meal for a busy summer night when you want something healthy and satisfying.
Baked Tofu with Peanut Sauce
For a vegetarian option, this baked tofu is crispy on the outside and tender on the inside.
Paired with a rich and creamy peanut sauce, this dish is both protein-packed and full of flavor.
- Ingredients:
- 1 block firm tofu, pressed and cut into cubes
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/4 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon lime juice
- 1 teaspoon sriracha (optional for spice)
- Instructions:
- Preheat the oven to 400°F. Toss the tofu cubes with olive oil, soy sauce, sesame oil, garlic powder, ginger, salt, and pepper.
- Spread the tofu cubes evenly on a baking sheet and bake for 25-30 minutes, flipping halfway through, until golden and crispy.
- While the tofu bakes, prepare the peanut sauce by whisking together peanut butter, soy sauce, maple syrup, lime juice, and sriracha (if using) in a small bowl.
- Once the tofu is baked, drizzle with peanut sauce and serve hot, garnished with chopped peanuts or cilantro if desired.
This baked tofu with peanut sauce is a satisfying and protein-rich vegetarian dish.
The crispy tofu, combined with the creamy peanut sauce, offers a delicious contrast in textures and flavors, making it a perfect light summer dinner.
