24 High-Protein Bowls (30+ Grams of Protein)

I have a confession: I eat almost every meal out of a bowl. Or if I’m being really honest, a blate (bowl + plate). I’m not sure what it is, but food just tastes better.

It might be the type of meal that gets served in a bowl, or that there’s ample room for sauce, but it’s my go-to.

My bowls typically look like some type of cooked veggie or grain, a nice piece of protein, and then something fresh (whether that’s a fresh veggie or fresh herbs), and then, of course, the most important part: the sauce.

So I pulled together a list of 24 of my favorite high-protein bowls.

They range from copycat Chipotle bowls to In-N-Out burger bowls, Sweetgreen hot honey chicken copycat bowls, chicken katsu, banh mi, and even chicken shawarma. We cover a ton of range here, so there really is a flavor for everyone.

All of these come in at over 30g of protein per serving, and often over 50g, so you know you’ll be full for hours.

And most of them are pretty simple to make too, and can be prepared in under 30 minutes.

24 High-Protein Bowls to Try

Overhead chicken tzatziki bowl with sliced chicken, tzatziki sauce, and warm pita

Greek Chicken Tzatziki Bowls

4.67 from 3 votes

Air fryer greek chicken with a quick homemade tzatziki and a simple greek salad. 60 grams of protein, under 30 minutes, and barely any dishes. Check. Check. Check

Total Time 27

Calories 519

Protein 60

Carbohydrates 19

Fat 23

SEE FULL RECIPE

Copycat sweetgreen hot honey chicken bowl with golden quinoa, cabbage slaw, roasted sweet potato and hot honey chicken.

Sweetgreen Hot Honey Chicken Bowl (Copycat)

5 from 3 votes

This copycat Sweetgreen hot honey chicken bowl has golden quinoa, roasted sweet potatoes, a simple cabbage slaw, crispy shallots, and a hot honey mustard sauce that doubles as the chicken marinade and the drizzle. 44g protein, 610 calories, and ready in 45 minutes.

Total Time 45

Calories 610

Protein 44

Carbohydrates 82

Fat 12

SEE FULL RECIPE

Copycat Chipotle burrito bowl with chipotle chicken, cilantro lime rice, black beans, fajita vegetables, and guacamole.

High-Protein Copycat Chipotle Burrito Bowl

4.80 from 5 votes

This copycat Chipotle burrito bowl is a high-protein, weeknight-friendly dinner made in the air fryer in under 30 minutes. Juicy chipotle-marinated chicken thighs cook alongside peppers and onions, then get layered with cilantro lime rice, black beans, and guacamole.

Total Time 25

Calories 667

Protein 53

Carbohydrates 64

Fat 22

SEE FULL RECIPE

Chicken shawarma rice bowl made with air fryer chicken thighs, red cabbage salad, and garlic yogurt sauce.

Air Fryer Chicken Shawarma Bowls

5 from 1 vote

These Air Fryer Chicken Shawarma Bowls are a high-protein, weeknight-friendly dinner ready in under 30 minutes. Juicy shawarma-marinated chicken thighs are served with rice, a quick red cabbage salad, and garlicky yogurt sauce for 56 grams of protein per serving.

Total Time 30

Calories 635

Protein 56

Carbohydrates 66

Fat 16

SEE FULL RECIPE

Air Fryer Chicken Tikka Bowl

5 from 1 vote

A simple, high-protein chicken tikka bowl made with spiced chicken, air-fried until juicy, paired with rice, a kachumber salad, and a cooling mint raita–style yogurt sauce.

Total Time 25

Calories 474

Protein 50

Carbohydrates 57

Fat 6

SEE FULL RECIPE

Air fryer chicken katsu recipe served bowl-style with rice, sesame slaw, and tonkatsu sauce drizzle

Air Fryer Chicken Katsu Bowl

5 from 1 vote

This air fryer chicken katsu recipe layers crispy panko-crusted chicken over a bed of rice with a creamy sesame cabbage slaw and a quick 5-ingredient tonkatsu sauce. Ready in 30 minutes.

Total Time 30

Calories 559

Protein 52

Carbohydrates 54

Fat 15

SEE FULL RECIPE

Air fryer lemongrass chicken sliced over jasmine rice with pickled carrot and daikon, sriracha mayo, and lime

Air Fryer Lemongrass Chicken Banh Mi Bowl

5 from 2 votes

This air fryer lemongrass chicken banh mi bowl layers lemongrass marinated chicken thighs over jasmine rice with quick-pickled carrots and daikon, fresh cilantro, and sriracha mayo. Ready in under 30 minutes with 40g of protein per bowl.

Total Time 25

Calories 596

Protein 40

Carbohydrates 64

Fat 18

SEE FULL RECIPE

Air Fryer Honey Mustard Chicken Thighs Quinoa Green Beans Overhead

Air Fryer Honey Mustard Chicken Bowl

4.80 from 5 votes

Tender, caramelized honey mustard chicken thighs cooked in the air fryer with garlicky green beans and a honey mustard dipping sauce. Ready in 30 minutes and packed with 50 grams protein per serving.

Total Time 30

Calories 485

Protein 50

Carbohydrates 32

Fat 18

SEE FULL RECIPE

Plated air fryer pesto chicken with crispy garlic-rosemary potatoes, blistered cherry tomatoes, and fresh basil on a white plate

Air Fryer Pesto Chicken with Crispy Potatoes

5 from 3 votes

Juicy air fryer pesto chicken thighs with crispy garlic-rosemary potatoes, jammy cherry tomatoes, and bubbly mozzarella. 30 minutes, 41g protein per serving.

Total Time 30

Calories 493

Protein 41

Carbohydrates 32

Fat 22

SEE FULL RECIPE

High protein buffalo chicken rice bowl with crunchy celery slaw and creamy Greek yogurt ranch.

Air Fryer Buffalo Chicken Bowl

5 from 2 votes

Crispy air-fried buffalo chicken bites paired with a bright celery-apple slaw and a cool, herby Greek yogurt ranch. High-protein, under 30 minutes, and weeknight-easy.

Total Time 25

Calories 496

Protein 44

Carbohydrates 36

Fat 20

SEE FULL RECIPE

Air Fryer Buffalo Chicken Meatball Bowls

5 from 2 votes

Crispy buffalo chicken meatball bowls with crunchy coleslaw and a high-protein ranch that has no business tasting this good. 43 grams of protein, ready in 25 minutes, and basically the fun aunt of boring chicken and broccoli.

Total Time 27

Calories 611

Protein 43

Carbohydrates 58

Fat 22

SEE FULL RECIPE

One-pot lemon chicken orzo with shredded rotisserie chicken, wilted spinach, dill, and grated parmesan.

One-Pot Healthy Lemon Chicken Orzo

5 from 2 votes

A light, creamy, lemony one-pan dinner made with leftover shredded rotisserie chicken, orzo, spinach, parmesan, and fresh dill. Everything cooks together in one pan for an easy, comforting weeknight meal.

Total Time 30

Calories 469

Protein 46

Carbohydrates 40

Fat 13

SEE FULL RECIPE

high protein burger bowl with mustard beef, melted cheese, air fryer fries, pickles, and special sauce

High-Protein Burger Bowls (In-N-Out Style)

5 from 3 votes

This high-protein burger bowl has everything you love about an In-N-Out Animal Style Double-Double piled into one bowl: mustard-fried ground beef with grilled onions and American cheese, homemade fries, pickles, chopped chilis, and a creamy greek yogurt special sauce. It's ready in 35 minutes and packs 63g of protein per bowl.

Total Time 35

Calories 610

Protein 63

Carbohydrates 41

Fat 21

SEE FULL RECIPE

Viral high protein taco bowl with roasted sweet potato, taco beef, cottage cheese, avocado, and cilantro overhead view

High-Protein Taco Bowl (Sweet Potato & Cottage Cheese)

5 from 3 votes

My take on the viral high-protein taco bowl combines roasted sweet potatoes, taco-seasoned ground beef, creamy cottage cheese, avocado, cilantro, and a drizzle of hot honey for the perfect sweet, savory, and spicy balance.

Total Time 35

Calories 580

Protein 40

Carbohydrates 54

Fat 24

SEE FULL RECIPE

Overhead bang bang salmon bowl with rice, edamame, carrots and cucumbers

Air Fryer Salmon Bowls with Bang Bang Sauce

4.84 from 6 votes

Crispy air-fried salmon tossed in a creamy, sweet-and-spicy bang bang sauce over rice with quick-pickled cucumbers, edamame, shredded carrot, and scallions. 43g of protein per bowl in just 20 minutes.

Total Time 20

Calories 507

Protein 43

Carbohydrates 49

Fat 15

SEE FULL RECIPE

Caramelized sticky miso glazed salmon cubes served over rice

Sticky Miso Glazed Salmon Bowl

5 from 4 votes

Sticky caramelized miso salmon, tender eggplant, and fluffy rice come together in this colorful, high-protein air fryer bowl that’s ready in under 30 minutes.

Total Time 25

Calories 619

Protein 43

Carbohydrates 62

Fat 23

SEE FULL RECIPE

High Protein Honey Harissa Salmon Bowl Recipe

Air Fryer Honey Harissa Salmon Bowl

5 from 1 vote

Sweet-spicy glazed salmon, crispy chickpeas, and roasted veggies come together in this bold, high-protein air fryer bowl that's ready in under 30 minutes.

Total Time 25

Calories 568

Protein 51

Carbohydrates 55

Fat 17

SEE FULL RECIPE

Sesame crusted salmon bowl with rice, edamame, and roasted bok choy in a white bowl

High-Protein Sesame Crusted Salmon Bowl

5 from 1 vote

This high-protein salmon bowl features sesame-crusted salmon and soy-glazed bok choy served over rice with edamame and a simple soy-sesame sauce.

Total Time 25

Calories 622

Protein 51

Carbohydrates 50

Fat 24

SEE FULL RECIPE

Air fryer fish taco bowl with chili-lime fish, mango salsa, red cabbage slaw, avocado, and chipotle crema over jasmine rice

Air Fryer Fish Taco Bowl with Mango Salsa

5 from 3 votes

Everything you love about fish tacos, no tortilla required. Chili-lime fish gets air fried until crispy and served over rice with fresh mango salsa, cabbage slaw, avocado, and a smoky chipotle crema. 44g of protein per bowl, ready in 25 minutes.

Total Time 25

Calories 504

Protein 44

Carbohydrates 62

Fat 12

SEE FULL RECIPE

Open parchment parcel of Mediterranean cod with cherry tomatoes, kalamata olives, capers, and lemon slices

Air Fryer Mediterranean Cod in Parchment Paper

5 from 1 vote

Tender cod steamed inside a parchment parcel with cherry tomatoes, kalamata olives, capers, and lemon, all in the air fryer for an effortless 25-minute Mediterranean dinner.

Total Time 25

Calories 446

Protein 42

Carbohydrates 49

Fat 10

SEE FULL RECIPE

Air Fryer Coconut Shrimp Bowls

4.50 from 2 votes

Crispy air fryer coconut shrimp, fluffy rice, fresh pineapple salsa, and a sweet-and-tangy honey chili lime sauce come together for a colorful dinner that takes just 25 minutes to make and has 31 grams of protein per serving.

Total Time 22

Calories 597

Protein 31

Carbohydrates 80

Fat 19

SEE FULL RECIPE

High protein shrimp and asparagus orzo served in a green bowl

Lemon Shrimp Orzo with Asparagus and Garlic

4.60 from 5 votes

This high-protein shrimp and asparagus orzo has garlic butter shrimp, lemony orzo simmered in bone broth, fresh asparagus, and lots of dill and parmesan, all in under 30 minutes.

Total Time 30

Calories 519

Protein 45

Carbohydrates 58

Fat 13

SEE FULL RECIPE

High protein tofu bowl with crispy gochujang tofu, brown rice, edamame, and pickled cucumber

Gochujang Crispy Air Fryer Tofu Bowl

4.50 from 2 votes

Crispy air fryer tofu tossed in a sweet-spicy gochujang glaze, served over brown rice with quick-pickled cucumber, shredded carrot, and edamame.

Total Time 30

Calories 518

Protein 30

Carbohydrates 71

Fat 14

SEE FULL RECIPE

Soy Sauce Egg Rice Bowl

5 from 3 votes

The kind of lunch you can make when you have almost nothing in the fridge. Creamy, jammy soy sauce eggs served over warm sushi rice with diced avocado and whatever toppings you feel like, ready in 15 minutes (plus a little marinating time).

Calories 611

Protein 25

Carbohydrates 85

Fat 19

SEE FULL RECIPE

FAQ

How much protein is in these bowls?

Most land between 40 and 63g of protein per serving. The burger bowl is the heavyweight at 63g, the katsu bowl has 52g, and the shrimp orzo and lemongrass chicken sit around 45g and 40g. The exact number is on every recipe card.

Are high-protein bowls good for meal prep?

Most of them, yes. The trick is storing the components separately, the protein, the base, the sauce, and anything crunchy, then assembling right before you eat so nothing goes soggy. I usually cook a double batch at dinner so lunch the next day is already done.

There you have it. 24 high-protein bowls to put on rotation.

Save this post, pick three or four that sound good to you, and try them out. Just deciding what to cook can often be the hardest part of eating healthy.

If you decide to give one a try, I’d love it if you left a star rating or even just a comment below.

Hearing what you think of my recipes really does make my day.

Enjoy,

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