Protein isn’t just part of a well-balanced meal — it’s an essential nutrient our bodies need to complete a wide range of functions, like repairing muscles, fighting off infections and maintaining a proper fluid balance.

By incorporating more protein into your family's diet, you can boost energy levels and support overall wellness. Plus, protein helps keep everyone feeling full longer, which can be a game-changer for busy days filled with activities.

Whether you’re looking for high-protein breakfast ideas that’ll keep you satiated all day long or simple, protein-packed dinner recipes for the whole family, you’ve come to the right place. We’ve rounded up our all-time favorite protein meals to keep you inspired in the kitchen.  

12 Easy High-Protein Meals

Protein comes in many different forms and can be incorporated into any meal of the day — which means the tasty possibilities are endless! Check out these hassle-free ways to pack more protein into every meal of the day.

1. Tuna Melt

Want a modern spin on a timeless classic? The creamy, tangy goodness of a tuna melt pairs perfectly with the soft sweetness of KING'S HAWAIIAN Mini Sub Rolls. Each bite is full of flavor: tender tuna, a hint of zesty lemon, and the perfect crunch of celery and onion. With a melty layer of sharp cheddar and fresh slices of tomato, this tuna melt is brimming with feel-full-all-day-long protein. This will surely become your go-to classic comfort meal with a touch of island sweetness!

2. Sausage Egg Casserole

If you’re looking for delicious, savory, and easy high-protein meals to start the day, you can’t go wrong with our sausage egg casserole. It takes tender bits of our KING'S HAWAIIAN Round Bread and drenches them in rich, silky custard. The tiny pieces of crumbled sausage add a briny burst of flavor while Colby jack cheese pulls the dish together in a luscious embrace. But this dish isn’t just good for the palette; it’s great for the body, too, with both the eggs and sausage providing a powerful protein boost!

3. Ahi Street Tacos

Experience vibrant flavors and protein-packed goodness with these Ahi Street Tacos! Sushi-grade Yellowfin Tuna, lightly seared with Cajun spices, brings a bold new flavor to these tacos. With the freshness of pineapple, two kinds of crisp cabbage, and the subtle heat of sweet chili sauce, this high-protein recipe is sure to be a hit with the whole family. Topped with chives and black sesame seeds, these tacos offer a balanced mix of heat, crunch, and a touch of sweetness — the ultimate protein-packed meal bursting with island-inspired flavor!

4. Hawaiian Slider

Eggs are a powerhouse protein ingredient, containing approximately 13 grams each (depending on the size). Need a scrumptious, tropical-inspired way to fulfill your daily protein goals with farm-fresh eggs? Our Hawaiian slider recipe is just the ticket! Each tiny sandwich features juicy grilled pineapple, a hearty slice of spam, smooth white cheddar cheese, and a buttery fried egg. They’re a must-add to any list of high-protein meals!

5. Grilled Salmon Sliders

Savor the fresh, savory flavors of grilled salmon on perfectly bite-sized rolls. Pair a juicy filet of salmon with capers, cilantro, and a touch of lemon juice to create a flavor-packed base. Topped with crisp arugula, juicy Roma tomatoes, and smoky bacon, each slider comes together on KING'S HAWAIIAN Original Sweet Rolls for that signature hint of sweetness. These sliders are an irresistible, high-protein recipe — perfect for a light meal that packs a nutritional punch.

6. Egg Salad Sandwich

In need of protein recipes that can be enjoyed for breakfast or lunch? Our egg salad sandwiches are the perfect two-in-one recipe. Made with chopped hard-boiled eggs, zippy dijon mustard, and rich bits of crumbled bacon, they’re sure to satisfy your taste buds and keep you full for hours — regardless of when you eat them.

7. Chicken Banh Mi Sandwich

Banh mi sandwiches are a Vietnamese street food fan-favorite — and for good reason. Not only are they a quick and satisfying meal, but they provide endless options to up your protein intake. Our chicken banh mi sandwiches feature fresh cucumbers, citrusy cilantro, and sriracha for just the right amount of heat. But most importantly, they’re an excellent source of lean protein and one of our favorite high-protein, healthy meals.

8. Sweet Island Chicken Sandwich

What do you get when you combine ginger-glazed chicken thighs, crisp lettuce, creamy avocado slices, and cool, refreshing cucumber, all on a soft King’s Hawaiian Original Hawaiian Sweet Hamburger bun? You get our sweet island chicken sandwich! It’s one of our top high-protein meal ideas, not just because there’s 24 grams of protein in a single sandwich, but because you get an irresistible blend of rich smokiness, gentle sweetness, and brisk freshness in every bite.

9. Salmon Burger

Ready to shake up your burger game? Swap out those same old traditional burgers for an exciting new experience! Our salmon burgers make a fantastic high-protein dinner, and they’re anything but ordinary, thanks to our delicious homemade patties. (The secret is a signature mix of tender chopped salmon, fresh parsley, bold ginger, tangy fish sauce, and smooth mayo.) You’ll want to make these burgers your new weeknight go-to, guaranteed!

10. Blackened Ahi Tuna Slider

When you’re in the mood to spice up your week, you need high-protein dinner ideas that deliver the intense flavors you’re after, like our blackened ahi tuna sliders. They’re the perfect way to turn up the heat! Each one delivers a seared tuna filet seasoned with bold Cajun spices, topped with a creamy layer of wasabi mustard, and finished with juicy sliced tomato. Prepare to make your senses sizzle!

11. Bison Burger Slider

Did you know bison is leaner than beef, which means you get all that protein without the extra fat? If you’ve been searching for healthy high-protein meals that don’t feature beef as the star ingredient, our bison burger sliders are bound to be a hit. Each patty is generously seasoned with onion powder, garlic powder, salt, pepper, and a tablespoon of tangy, vinegary Worcestershire sauce. We top ours with lettuce, red onions, and American cheese, but feel free to let your imagination run wild!

12. Philly Cheesesteak Slider

Try a Philly cheesesteak and you’ll be hooked for life! There’s a reason it’s become a classic, not just in Philadelphia but across the country. From the layers of gooey, melty cheese to the smoky, charred pieces of steak — every bite leaves you craving more. Our mini Philly cheesesteak sliders are a fun spin on this beloved food truck sensation. Plus, they can be rounded out to make high-protein dinners when paired with soups or salads!

Now that you’ve got our favorite high-protein recipes in your back pocket, you can make mouthwatering homemade meals that taste great and support your wellness goals. Just remember to always pair your protein with plenty of colorful vegetables and whole grains. They add flavor, texture, and vital nutrients, making your recipes more nutritious!

Meals for the Whole Family with King’s Hawaiian

It’s always a joy to prepare delicious, good-for-you meals your whole family raves about. At King’s Hawaiian, we’re committed to helping you create more cherished moments of happiness around the dinner table. Whether it’s sharing our latest crowd-pleasing recipes or developing new King’s Hawaiian products for you to savor, our goal is simple: to celebrate togetherness with tasty, wholesome dishes.

Find your new favorite recipe today!