7 protein-rich dinners ready in 15 minutes for busy evenings

Article updated on 6 September 2026.

A quick dinner can combine a source of protein, vegetables and, depending on your appetite, bread or a starchy side dish. These seven recipes require few utensils and are designed to take around 15 minutes, assuming the listed ingredients are already to hand.

What ‘15 minutes’ means: Cooking times are estimates, not precise timings. The pulses are already cooked, the rice is ready to be reheated, the meat has been defrosted in the fridge and cut into thin slices. The actual cooking time depends on your equipment and technique; safe cooking takes priority over the timer.

Each recipe is for one person. Meat weights are raw; those for rice, couscous and pulses are cooked. Tinned fish is weighed after draining. Oil quantities are included in the calculation.

1. Pan-fried chicken, courgette and couscous

For one person: 150 g raw skinless chicken breast; 150 g raw courgette; 100 g raw tomato; 180 g cooked couscous; 5 g olive oil.

Cut the chicken into thin strips on a chopping board reserved for meat. In a large frying pan, heat the oil, then cook the chicken and the thinly sliced courgette, stirring as you go. Add the diced tomato. Meanwhile, prepare some quick-cooking couscous according to the instructions on the packet and serve 180 g of the cooked couscous. Check that the chicken has reached an internal temperature of 74 °C; cook for longer if necessary.

Estimated time: 5 minutes’ preparation and about 10 minutes’ cooking, whilst doing other things.

Estimated nutritional values: Approximately 469 kcal and 43.3 g of protein per serving.

2. Warm lentil and tinned tuna salad

For one person: 200 g of cooked and drained lentils; 120 g of drained tuna in water; 200 g of raw tomato; 60 g of wholemeal bread (generic value); 5 g of olive oil.

Rinse and drain the tinned lentils, then warm them through with a spoonful of water. Add the drained tuna and chopped tomatoes. Season with oil, cumin and pepper. Serve with bread; this recipe can also be eaten cold.

Estimated time: 5 minutes’ preparation and about 3 minutes’ reheating.

Estimated nutritional values: Approximately 567 kcal and 50.6 g of protein per serving.

3. Chickpea and tomato omelette

For one person: 100 g of egg, edible weight (approximately 50 g per egg); 150 g of cooked and drained chickpeas; 200 g of raw tomato; 50 g of wholemeal bread, generic value; 5 g of olive oil.

Heat the oil in a frying pan, add the finely diced tomatoes, then the pre-cooked chickpeas. Pour in the two beaten eggs and cover. Cook until the omelette is completely set; for an egg-based dish, the benchmark is 71 °C at the centre. Serve with bread.

Estimated time: 5 minutes’ preparation and about 10 minutes’ cooking.

Estimated nutritional values: Approximately 595 kcal and 33.8 g of protein per serving.

4. Warm sardine toasties and lentil salad

For one person: 100 g of sardines in oil, drained; 80 g of wholemeal bread, generic value; 120 g of cooked and drained lentils; 150 g of raw tomato.

Drain the sardines and mash them onto the bread. Briefly reheat the slices of bread, keeping an eye on them, in a dry, covered frying pan. Mix the cooked lentils with the tomato, cumin and a little water if necessary. No additional oil is included in this version.

Estimated time: 5 minutes’ preparation and about 5 minutes’ reheating.

Estimated nutritional values: Approximately 576 kcal and 46.7 g of protein per serving.

5. Bowl of tofu, chickpeas and courgettes

For one person: 150 g of drained firm tofu; 100 g of cooked and drained chickpeas; 200 g of raw courgette; 100 g of raw tomato; 5 g of olive oil.

Pat the firm tofu dry and cut it into small cubes. Brown in oil, then add the finely sliced courgette and the tomato. Stir in the cooked chickpeas at the end and heat everything through. Paprika and cumin add flavour without the need for a complicated sauce.

Estimated time: 5 minutes’ preparation and about 10 minutes’ cooking.

Estimated nutritional values: Approximately 476 kcal and 38.1 g of protein per serving.

6. Fried rice with eggs and tuna

For one person: 180 g of cooked rice; 100 g of egg, edible weight (approximately 50 g per egg); 80 g of drained plain tinned tuna; 150 g of raw courgette; 5 g of olive oil.

Use pre-cooked rice that has been properly refrigerated. Fry the finely chopped courgette in oil, add the beaten eggs and cook thoroughly. Stir in the rice and drained tuna, then reheat, stirring continuously, until the entire dish reaches 74 °C. Serve immediately.

Estimated time: 4 minutes’ preparation and about 10 minutes’ cooking.

Estimated nutritional values: Approximately 516 kcal and 34.8 g of protein per portion.

7. Quick chicken, chickpeas and yoghurt sauce

For one person: 140 g of raw, skinless chicken breast; 120 g of cooked and drained chickpeas; 150 g of raw tomato; 100 g of plain full-fat yoghurt; 5 g of olive oil.

Cut the chicken into thin strips and fry in oil. Add the cooked chickpeas and finely diced tomatoes to heat them through. Check that the chicken has reached a core temperature of 74 °C. Mix the yoghurt with cumin and pepper, then serve it separately as a fresh sauce.

Estimated time: 5 minutes’ preparation and about 10 minutes’ cooking.

Estimated nutritional values: Approximately 497 kcal and 46.9 g of protein per serving.

The little cupboard that saves you time

Keeping a few tins of pulses and fish, instant semolina, eggs and vegetables on hand makes preparing these meals easier. For a vegetable-based portion that is less expensive than tofu, use more lentils or chickpeas, bearing in mind that the volume, carbohydrate content and nutritional values will vary. Gradually increase your intake of pulses if you don’t usually eat many.

Not all recipes have the same calorie content. Adjust the portions according to your appetite, your needs and the rest of your day; the calories listed are not intended as a restriction target. For two people, doubling the quantities may require a larger frying pan and additional cooking time.

Cooking, storage and allergens

Use separate utensils for raw meat and ready-to-eat foods. The cooking guide is 74 °C for poultry and reheated leftovers, and 71 °C for egg dishes. Temperatures should be checked using a food thermometer. Source: FoodSafety.gov.

Refrigerate perishable food quickly, within 2 hours at the latest, or within an hour if the temperature exceeds 32 °C. Keep the fridge at 4 °C or below. Do not use rice that has been left at room temperature all evening. Source: storage instructions.

Depending on the recipe, this selection contains wheat, fish, eggs, milk or soya. Check for allergies and read the labels. For further ideas: Moroccan meal prep and chocolate desserts.

How nutritional values are calculated

The nutritional values are estimates calculated by adding up the ingredients, based on generic foods from USDA FoodData Central, SR Legacy 2018, accessed on 6 September 2026. These are not laboratory analyses of these recipes. The nutritional values for 1.5% milk are estimated based on the average of the values for 1% and 2% milk; 1 ml is treated as 1 g for this calculation. A Moroccan bread, a yoghurt or a tinned food may have a different composition: the label on your product takes precedence. The oils listed are included; additions and substitutions require a new calculation.

Original illustration generated by AI.