5 Easy High-Protein Meals (With Sauces You Can Make in the Microwave!)

If you’ve ever found yourself staring into the fridge thinking, “What on earth can I make that’s quick, healthy, and not boring?” then this little collection is for you.

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I’ve been on a bit of a mission to come up with simple, high-protein meals that don’t take forever, taste amazing, and (this is the key bit) use sauces you can whip up in the microwave. No endless stirring over a stove, no fancy gadgets, just straightforward meals you can throw together after a busy day.

Each recipe pairs juicy chicken or easy veggies with a flavour-packed sauce, plus just two simple sides to keep things fuss-free. They’re balanced, comforting, and honestly the kind of food you’ll actually look forward to eating.

Here’s what’s on the menu:

🍋 Chicken Thighs with Zesty Lemon Herb Sauce

Fresh, tangy, and perfect for when you want something light but satisfying. The microwave lemon herb sauce takes less time than boiling the kettle! Get the recipe →

🥦 Chicken Breast with Creamy Orange Sauce

A little bit sweet, a little bit savoury, and definitely not your usual “chicken and broccoli” dinner. Get the recipe →

🥔 Crispy Chicken Thighs with Creamy Mustard Gravy

This one is pure comfort food—crispy chicken, roasted carrots, and creamy mash, all topped with a rich garlicky sauce. Get the recipe →

🌶️ Spicy Chicken Strips with Sweet Chilli Ginger Sauce

If you like a bit of heat, this is your winner. Juicy strips, crunchy veggies, and a fiery-sweet sauce to tie it all together. Get the recipe →

🍄 Air Fryer Chicken & Veggie Bowl with Mushroom Gravy

Big on flavour, high in protein, and total comfort in a bowl. The mushroom gravy is microwave magic! Get the recipe →

Each one of these meals is ready in around 30 minutes or less, and because the sauces are microwave-friendly, they fit neatly into the “I want real food but don’t want to babysit a pan” category.

So if you’re after dinners that are high-protein, quick to make, and never boring, give one (or all!) of these a try.