These gluten free dairy free high protein dinners are easy, filling and full of flavor. Each one has 40 to 57 grams of protein per serving, so you stay full until morning. You’ll find Coconut Curry Chicken, Garlic Tamari Steak Bowls, Lemon Herb Salmon, Turkey Sweet Potato Chili and more.

Going gluten free and dairy free doesn’t mean boring food. Meat, fish, eggs, beans, rice, potatoes and veggies are all naturally free of both.

These recipes work for a family dinner, a healthy meal prep, or packed lunches for the week, and they’re a good fit if you’re trying to lose weight. Every recipe serves 4.

Want more ideas? Try these easy dinner bowls, our Asian chicken recipes or these anti-inflammatory soups. If you meal prep, you’ll also like these high protein, high fiber meal prep ideas.

Gluten Free Dairy Free Pantry Basics

These staples cover almost every recipe on this list.

• Tamari: gluten free tamari for stir-fries and marinades.
• Coconut milk: light coconut milk for creamy sauces.
• Nutritional yeast: nutritional yeast for a cheesy flavor.
• Coconut aminos: coconut aminos a soy-free option.
• Avocado oil: avocado oil for high-heat cooking.

20 Gluten Free Dairy Free High Protein Dinners

Every recipe serves 4. The protein in each title is per serving and is added up from the ingredients listed.

1. Coconut Curry Chicken (56g Protein)

Chicken simmered in a light coconut milk curry with spinach, over rice.

Most red curry pastes are gluten and dairy free.

Ingredients:

• 2 lb chicken breast
• 1 can light coconut milk
• 2 tbsp red curry paste
• 3/4 cup dry rice
• Spinach

Instructions:

1. Cook rice.
2. Brown chicken.
3. Add curry paste and coconut milk and simmer 12 minutes.
4. Stir in spinach.

Serves: 4 | Protein: about 56g per serving | Keeps: 3 to 4 days in the fridge

2. Garlic Tamari Steak Bowls (48g Protein)

Seared sirloin in a garlic tamari glaze over rice with cucumbers.

Slice the steak thin against the grain.

Ingredients:

• 1.75 lb sirloin
• 3/4 cup dry rice
• 3 tbsp tamari
• 1 tbsp honey
• Cucumber, green onion

Instructions:

1. Cook rice.
2. Sear steak and slice.
3. Simmer tamari, honey and garlic.
4. Toss steak and serve.

Serves: 4 | Protein: about 48g per serving | Keeps: 3 to 4 days in the fridge

3. Lemon Herb Salmon with Potatoes (44g Protein)

Salmon and baby potatoes roasted with lemon, garlic and dill.

Use olive oil instead of butter.

Ingredients:

• 1.75 lb salmon
• 1.5 lb baby potatoes
• 1 tbsp olive oil
• Lemon, garlic, dill

Instructions:

1. Roast potatoes 20 minutes.
2. Add salmon.
3. Roast 12 minutes.
4. Finish with lemon and dill.

Serves: 4 | Protein: about 44g per serving | Keeps: 3 to 4 days in the fridge

4. Turkey Sweet Potato Chili (40g Protein)

Ground turkey chili with sweet potatoes and black beans.

Top with avocado instead of cheese.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 1 sweet potato
• 1 can black beans
• 1 can crushed tomatoes
• Chili powder, cumin

Instructions:

1. Brown turkey.
2. Add diced sweet potato, tomatoes and spices.
3. Simmer 25 minutes.
4. Add beans.

Serves: 4 | Protein: about 40g per serving | Keeps: 3 to 4 days in the fridge

5. Chicken Shawarma Sheet Pan (47g Protein)

Spiced chicken thighs roasted with onions and served with rice and a tahini sauce.

Tahini makes a creamy, dairy free sauce.

Ingredients:

• 2 lb boneless chicken thighs
• 3/4 cup dry rice
• 2 tbsp tahini
• Onion, cumin, paprika, garlic

Instructions:

1. Toss chicken with spices.
2. Roast with onion at 425°F for 22 minutes.
3. Cook rice.
4. Drizzle with tahini lemon sauce.

Serves: 4 | Protein: about 47g per serving | Keeps: 3 to 4 days in the fridge

6. Shrimp and Pineapple Fried Rice (55g Protein)

Shrimp, egg, pineapple and vegetables fried with rice and tamari.

Use cold rice for the best texture.

Ingredients:

• 2 lb shrimp
• 1 cup dry rice, cooked and chilled
• 3 eggs
• 1 cup pineapple
• 3 tbsp tamari

Instructions:

1. Cook shrimp and set aside.
2. Scramble eggs.
3. Fry rice, pineapple and vegetables.
4. Add tamari and shrimp.

Serves: 4 | Protein: about 55g per serving | Keeps: 3 to 4 days in the fridge

7. Beef and Vegetable Stir Fry (46g Protein)

Flank steak with peppers, snap peas and carrots in a ginger tamari sauce.

Thicken with cornstarch.

Ingredients:

• 1.75 lb flank steak
• 1 bag frozen stir-fry vegetables
• 3 tbsp tamari
• 3/4 cup dry rice

Instructions:

1. Cook rice.
2. Sear beef.
3. Cook vegetables.
4. Add sauce and beef.

Serves: 4 | Protein: about 46g per serving | Keeps: 3 to 4 days in the fridge

8. Chicken Fajita Lettuce Wraps (54g Protein)

Fajita chicken and peppers in lettuce with guacamole.

Guacamole stands in for sour cream and cheese.

Ingredients:

• 2 lb chicken breast
• 3 bell peppers
• 1 avocado
• Romaine, lime, fajita seasoning

Instructions:

1. Cook seasoned chicken and peppers.
2. Mash avocado with lime.
3. Fill lettuce.
4. Top with guacamole.

Serves: 4 | Protein: about 54g per serving | Keeps: 3 to 4 days in the fridge

9. Turkey Meatballs in Tomato Sauce over Rice (50g Protein)

Dairy free turkey meatballs with almond flour, simmered in marinara.

Almond flour replaces breadcrumbs and parmesan.

Ingredients:

• 2 lb 93% lean ground turkey
• 1 egg
• 1/4 cup almond flour
• 1 jar marinara
• 3/4 cup dry rice

Instructions:

1. Mix turkey, egg, almond flour and herbs.
2. Roll and bake at 400°F for 18 minutes.
3. Simmer in marinara.
4. Serve over rice.

Serves: 4 | Protein: about 50g per serving | Keeps: 3 to 4 days in the fridge

10. Honey Garlic Chicken Thighs (48g Protein)

Sticky honey garlic thighs with roasted broccoli.

Broil 2 minutes at the end for crisp edges.

Ingredients:

• 2 lb boneless chicken thighs
• 2 tbsp honey
• 3 tbsp tamari
• 4 cups broccoli

Instructions:

1. Sear thighs.
2. Add honey, tamari and garlic.
3. Simmer until sticky.
4. Serve with roasted broccoli.

Serves: 4 | Protein: about 48g per serving | Keeps: 3 to 4 days in the fridge

11. Moroccan Chicken and Chickpeas (56g Protein)

Chicken, chickpeas and tomatoes with cumin, cinnamon and lemon.

Serve with rice or quinoa.

Ingredients:

• 1.75 lb chicken breast
• 1 can chickpeas
• 1 can diced tomatoes
• 3/4 cup dry quinoa
• Cumin, cinnamon, paprika

Instructions:

1. Brown chicken with spices.
2. Add tomatoes and chickpeas.
3. Simmer 15 minutes.
4. Serve over quinoa.

Serves: 4 | Protein: about 56g per serving | Keeps: 3 to 4 days in the fridge

12. Blackened Cod Tacos (46g Protein)

Blackened cod in corn tortillas with cabbage and avocado lime crema.

Blend avocado with lime for a dairy free crema.

Ingredients:

• 2 lb cod
• 12 corn tortillas
• 1 avocado
• Cabbage, lime, blackening spice

Instructions:

1. Season cod and sear 3 minutes per side.
2. Blend avocado and lime.
3. Warm tortillas.
4. Fill with fish and slaw.

Serves: 4 | Protein: about 46g per serving | Keeps: 3 to 4 days in the fridge

13. Chicken Pho-Style Rice Noodle Soup (57g Protein)

Chicken and rice noodles in a ginger, star anise broth with herbs and lime.

Use a gluten free broth and fish sauce.

Ingredients:

• 2 lb chicken breast
• 6 oz rice noodles
• 8 cups broth
• Ginger, star anise, basil, lime

Instructions:

1. Simmer broth with ginger and spices.
2. Poach chicken 15 minutes and shred.
3. Soak noodles.
4. Assemble bowls.

Serves: 4 | Protein: about 57g per serving | Keeps: 3 to 4 days in the fridge

14. Steak and Chimichurri with Roasted Potatoes (53g Protein)

Grilled sirloin with a bright herb sauce and potatoes.

Chimichurri is naturally dairy free.

Ingredients:

• 2 lb sirloin
• 1.5 lb potatoes
• 2 tbsp olive oil, parsley, garlic, vinegar

Instructions:

1. Roast potatoes.
2. Grill steak.
3. Blend parsley, garlic, oil and vinegar.
4. Slice and serve.

Serves: 4 | Protein: about 53g per serving | Keeps: 3 to 4 days in the fridge

15. Egg Roll Bowls with Ground Chicken (55g Protein)

Ground chicken and coleslaw mix in a ginger tamari sauce.

Ready in 15 minutes.

Ingredients:

• 2 lb ground chicken
• 1 bag coleslaw mix
• 3 tbsp tamari
• 1 tbsp sesame oil

Instructions:

1. Brown chicken.
2. Add slaw.
3. Cook 5 minutes.
4. Add tamari and sesame oil.

Serves: 4 | Protein: about 55g per serving | Keeps: 3 to 4 days in the fridge

16. Salmon Burgers with Sweet Potato Wedges (44g Protein)

Homemade salmon patties with almond flour and lettuce wraps.

Chill the patties 15 minutes so they hold together.

Ingredients:

• 1.75 lb salmon, chopped
• 1 egg
• 1/4 cup almond flour
• 2 sweet potatoes

Instructions:

1. Bake sweet potato wedges.
2. Mix salmon, egg and almond flour.
3. Form patties and pan-sear 4 minutes per side.
4. Serve in lettuce.

Serves: 4 | Protein: about 44g per serving | Keeps: 3 to 4 days in the fridge

17. Chicken and Rice Soup (57g Protein)

Chicken, rice and vegetables in a simple broth.

Cook the rice separately so it doesn’t get mushy.

Ingredients:

• 2 lb chicken breast
• 1/2 cup dry rice
• 8 cups broth
• Carrots, celery, onion

Instructions:

1. Simmer chicken and vegetables 20 minutes.
2. Shred chicken.
3. Add cooked rice.
4. Season.

Serves: 4 | Protein: about 57g per serving | Keeps: 3 to 4 days in the fridge

18. Thai Basil Beef (44g Protein)

Ground beef with basil, chilies and garlic in a tamari sauce.

Fresh basil goes in at the very end.

Ingredients:

• 1.5 lb 93% lean ground beef
• 3/4 cup dry rice
• 3 tbsp tamari
• 4 eggs
• Basil, chilies, garlic

Instructions:

1. Cook rice.
2. Brown beef with garlic and chilies.
3. Add tamari and basil.
4. Serve with fried eggs.

Serves: 4 | Protein: about 44g per serving | Keeps: 3 to 4 days in the fridge

19. Mediterranean Shrimp and Quinoa (51g Protein)

Shrimp with quinoa, tomatoes, olives and lemon.

Skip the feta, olives add the salty bite.

Ingredients:

• 2 lb shrimp
• 3/4 cup dry quinoa
• 1 pint cherry tomatoes
• 1/4 cup olives

Instructions:

1. Cook quinoa.
2. Cook shrimp with garlic.
3. Toss with tomatoes, olives and lemon.
4. Serve.

Serves: 4 | Protein: about 51g per serving | Keeps: 3 to 4 days in the fridge

20. Pulled Chicken Stuffed Sweet Potatoes (57g Protein)

Baked sweet potatoes filled with BBQ pulled chicken and coleslaw.

Most BBQ sauces are dairy free, check the label for gluten.

Ingredients:

• 2 lb chicken breast
• 4 medium sweet potatoes
• 1/3 cup BBQ sauce
• Coleslaw mix, vinegar

Instructions:

1. Bake sweet potatoes.
2. Cook and shred chicken with BBQ sauce.
3. Fill sweet potatoes.
4. Top with slaw.

Serves: 4 | Protein: about 57g per serving | Keeps: 3 to 4 days in the fridge

FAQ

What proteins are gluten free and dairy free?

Plain chicken, beef, turkey, fish, shrimp, eggs, beans and tofu.

What can replace cheese for flavor?

Nutritional yeast, avocado, olives, toasted nuts or a squeeze of lemon.

Is coconut milk dairy free?

Yes. Light coconut milk is a good swap for cream in curries and soups.

Are eggs dairy?

No. Eggs are not dairy, so they’re fine on a dairy free diet.

Can I meal prep these?

Yes. Most keep 3 to 4 days in the fridge.

With tamari, coconut milk and a few spices in the pantry, gluten free dairy free dinners get easy fast.

YOU MIGHT ALSO LIKE

• 10 Delicious Dinner Bowls You Can’t Resist Trying Tonight
• 25 Best Asian Chicken Recipes
• 10 Antiinflammatory Soup Recipes – Immune Boosting Healthy Soup Recipe
• 20 Healthy Chicken Bowl Recipes for Quick and Nutritious Meals
• Best Blackstone Shrimp Recipes (Shrimp Skewer with Rice)