3 High-Protein, Gluten-Free, Dairy-Free Meals in Under 15 Minutes Prep

3 High-Protein, Gluten-Free, Dairy-Free Meals in Under 15 Minutes Prep

Healthy eating doesn’t have to take forever! These high-protein, gluten-free, and dairy-free meals are quick to prep and full of flavor. Let’s get cooking!

1. Breakfast: Turkey Sausage and Veggie Scramble

Ingredients (Serves 2):

• 8 oz ground turkey sausage (93% lean)

• 2 cups pre-chopped frozen mixed veggies (e.g., bell peppers, onions, zucchini)

• 4 large eggs (or substitute with tofu scramble for egg-free)

• 1 tbsp olive oil

• Spices: 1/2 tsp smoked paprika, 1/2 tsp garlic powder, salt, and pepper

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Cook turkey sausage, breaking it into crumbles, for 5–7 minutes or until browned.

3. Add frozen veggies and cook for 3–4 minutes until softened.

4. Scramble eggs directly in the skillet or cook separately and mix in. Season with spices.

Prep Time: ~10 minutes
Nutritional Breakdown (Per Serving):

• Calories: ~450

• Protein: ~45g

• Carbs: ~10g

• Fats: ~25g

2. Lunch: Lemon Garlic Chicken Bowls

Ingredients (Serves 4):

• 4 pre-cooked grilled chicken breasts (~6 oz each)

• 1 1/2 cups pre-cooked quinoa (microwaveable packet works great)

• 1 cup pre-chopped cucumber (~150g)

• 1 cup cherry tomatoes, halved (~200g)

• 1/4 cup store-bought dairy-free lemon garlic dressing

• Optional: 1 tbsp olive oil for extra richness

Instructions:

1. Slice the pre-cooked chicken breasts.

2. Warm quinoa in the microwave as directed.

3. Toss quinoa, cucumber, and tomatoes with lemon garlic dressing.

4. Serve sliced chicken over the quinoa salad.

Prep Time: ~10 minutes
Nutritional Breakdown (Per Serving):

• Calories: ~520

• Protein: ~50g

• Carbs: ~35g

• Fats: ~18g

3. Dinner: One-Pan Curry Salmon with Cauliflower Rice

Ingredients (Serves 4):

• 4 pre-portioned salmon fillets (~6 oz each)

• 1 can (13.5 oz) coconut milk (~400ml)

• 2 tbsp red curry paste

• 1 1/2 cups frozen riced cauliflower

• 1 cup frozen green beans (~150g)

• 1 tbsp coconut oil

• Juice of 1 lime

• Optional garnish: fresh cilantro

Instructions:

1. Heat coconut oil in a large skillet over medium heat.

2. Add salmon fillets and sear for 2–3 minutes per side. Remove and set aside.

3. In the same skillet, whisk together coconut milk and curry paste. Add green beans and simmer for 3 minutes.

4. Return salmon to the skillet and cook for another 3–5 minutes until done.

5. While salmon cooks, microwave cauliflower rice as directed. Serve curry salmon over cauliflower rice.

Prep Time: ~12 minutes
Nutritional Breakdown (Per Serving):

• Calories: ~550

• Protein: ~50g

• Carbs: ~15g

• Fats: ~32g

These quick-prep, high-protein meals are proof that eating gluten- and dairy-free can be easy, delicious, and fast! Each recipe is ready to fuel your day with minimal effort.

Which one are you making tonight? Let us know in the comments below!