A High Protein Dinner with Rice is a smart and satisfying choice for anyone looking to eat healthy, stay full longer, and support muscle growth. High-protein meals help build and repair muscles, boost metabolism, and reduce cravings. When paired with rice—whether it’s brown, wild, or white—you get a great balance of protein and complex carbohydrates. Rice is a versatile base that adds energy-boosting carbs and blends well with meats, beans, tofu, or eggs. Combining protein with complex carbs like rice ensures a balanced dinner that fuels your body and keeps you energized through the night.
High Protein Dinner with Rice
High protein dinners with rice offer a perfect balance of nutrients to keep you full and energized. They combine lean proteins with wholesome grains for a satisfying and healthy meal.
Grilled Chicken Rice Bowl
A simple yet delicious protein-packed dinner featuring juicy grilled chicken over a bed of rice. It’s perfect for meal prep or a family dinner.
Ingredients: 1 grilled chicken breast, 1 cup cooked brown rice, ½ cup steamed broccoli, ¼ avocado, olive oil, lemon juice, salt, pepper How to Make: Grill the chicken with olive oil, salt, and pepper. Cook rice as directed. Steam broccoli. Assemble in a bowl with rice, sliced chicken, broccoli, and avocado. Drizzle with lemon juice. Per Serving: 420 calories, 36g protein, 35g carbs, 15g fat
Salmon and Wild Rice with Garlic Spinach
This heart-healthy dish pairs wild rice with omega-3-rich salmon and sautéed spinach for a balanced, flavorful dinner.
Ingredients: 4 oz salmon fillet, ¾ cup cooked wild rice, 1 cup spinach, 1 garlic clove, olive oil, salt, black pepper How to Make: Season and bake salmon at 375°F for 15 minutes. Sauté garlic and spinach in olive oil until wilted. Serve over wild rice with salmon on top. Per Serving: 450 calories, 34g protein, 25g carbs, 20g fat
Turkey and Black Bean Rice Skillet
A hearty one-pan dinner combining lean ground turkey, black beans, and rice with Tex-Mex spices.
Ingredients: 4 oz ground turkey, ½ cup black beans, ¾ cup cooked white rice, diced tomatoes, cumin, paprika, garlic How to Make: Cook turkey with spices, add beans and tomatoes. Stir in rice and simmer 5–7 minutes. Per Serving: 430 calories, 35g protein, 38g carbs, 14g fat
Shrimp and Veggie Stir Fry with Jasmine Rice
This quick Asian-inspired stir fry is filled with lean shrimp and crisp veggies over fragrant jasmine rice.
Ingredients: 10 large shrimp, 1 cup jasmine rice, ½ cup bell peppers, ½ cup snap peas, soy sauce, sesame oil, garlic How to Make: Stir fry shrimp and veggies in sesame oil and garlic. Add a splash of soy sauce. Serve over cooked jasmine rice. Per Serving: 410 calories, 30g protein, 40g carbs, 12g fat
Egg and Edamame Brown Rice Bowl
A vegetarian protein bowl loaded with fiber-rich brown rice, edamame, and a soft-boiled egg for a quick and healthy meal.
Ingredients: 1 cup brown rice, ½ cup shelled edamame, 1 soft-boiled egg, soy sauce, sesame seeds How to Make: Cook rice and edamame. Soft boil egg for 6 minutes. Serve all together with soy sauce and sesame seeds. Per Serving: 390 calories, 22g protein, 40g carbs, 14g fat
Beef and Broccoli Stir Fry over Rice
A classic high-protein dinner featuring tender beef strips with broccoli in a savory sauce served over steamed rice.
Ingredients: 4 oz flank steak, 1 cup broccoli florets, 1 cup cooked white rice, soy sauce, garlic, cornstarch, olive oil How to Make: Marinate beef with soy sauce and garlic. Stir fry with broccoli. Add a cornstarch slurry for thickness. Serve over rice. Per Serving: 480 calories, 38g protein, 35g carbs, 20g fat
Lentil and Veggie Rice Bowl
This vegan option is loaded with plant-based protein and flavor, combining spiced lentils, rice, and roasted vegetables.
Ingredients: ¾ cup cooked lentils, 1 cup brown rice, ½ cup roasted zucchini and carrots, olive oil, cumin, paprika How to Make: Roast veggies, season lentils with spices, and assemble everything over rice. Per Serving: 400 calories, 24g protein, 45g carbs, 14g fat
Chicken Fried Rice with Veggies
A healthier take on takeout, this dish uses chicken breast, mixed vegetables, and minimal oil to create a protein-rich meal.
Ingredients: 1 cup cooked rice, 1 scrambled egg, ½ cup diced chicken breast, ½ cup peas and carrots, soy sauce How to Make: Stir fry chicken and veggies, add egg and rice, finish with soy sauce. Per Serving: 430 calories, 32g protein, 40g carbs, 12g fat
Tuna Rice Salad with Chickpeas
Cold rice salad with tuna and chickpeas is perfect for a light, protein-rich dinner or lunch box meal.
Ingredients: 1 can tuna in water, ½ cup chickpeas, 1 cup cooked rice, lemon juice, parsley, salt, pepper How to Make: Mix all ingredients in a bowl and chill before serving. Per Serving: 420 calories, 36g protein, 35g carbs, 14g fat
Baked Tofu with Garlic Rice and Greens
A satisfying vegan dinner with baked tofu and garlic-flavored rice served alongside sautéed greens.
Ingredients: ½ block extra-firm tofu, 1 cup white rice, 1 garlic clove, spinach or kale, olive oil, soy sauce How to Make: Bake tofu cubes until golden, sauté garlic rice, cook greens with olive oil. Serve together. Per Serving: 400 calories, 26g protein, 42g carbs, 15g fat
Conclusion
High protein dinners with rice are a delicious and balanced way to fuel your body, whether you’re aiming to build muscle, stay full longer, or simply enjoy a wholesome meal. From lean meats and seafood to plant-based options like lentils and tofu, there are endless ways to pair protein with rice for a satisfying dinner. These meals are easy to customize, great for meal prep, and perfect for both families and individuals looking to eat healthier without sacrificing flavor.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!
