98% EBT-Friendly

Made by Jar of Lemons

Follow her on:

Five high‑protein dinners designed for busy moms who want delicious, wholesome meals without spending hours in the kitchen. Each recipe is balanced, family‑friendly, and packed with protein to keep you fueled.

Honey Sesame Chicken Bowls

Serves 4 • Time 35 minutes

Ingredients

• □ 1½ lbs chicken breasts, cubed
• □ ⅓ cup cornstarch + 1 tsp garlic powder + ½ tsp salt + ¼ tsp pepper
• □ 4 Tbsp avocado oil (divided)
• □ Sauce: ⅓ cup honey, 1 Tbsp tomato paste, 1 Tbsp tamari, 1 tsp sesame oil, 1 tsp ground ginger, ¼ tsp salt, 1 Tbsp sesame seeds
• □ 1 cup dry jasmine rice + 1 tsp lime juice
• □ 1 cup snow peas, 2 cups halved Brussels sprouts, 1 cup shredded carrots
• □ ½ tsp garlic powder, ½ tsp salt, ¼ tsp pepper
• □ 1 green onion stalk, chopped

Directions

1. Combine cornstarch, garlic powder, salt, pepper. Toss chicken to coat.
2. Heat 2 Tbsp avocado oil in skillet over medium-high. Cook chicken 5-8 min per side until golden and cooked through. Transfer to paper towel.
3. Mix sauce ingredients. Reserve ¼ cup. Toss cooked chicken in remaining sauce.
4. Add more oil to pan. Sauté snow peas and Brussels sprouts 15 min, then add carrots, garlic powder, salt, pepper, cook 4-5 min more.
5. Cook rice according to package, stir in lime juice.
6. Assemble bowls: rice, veggies, chicken. Top with green onions and reserved sauce.

Why it’s healthier: Baked-style chicken, balanced sauce, and fiber‑rich veggies keep this bowl satisfying without the excess oil and sugar of takeout.

Chicken Spaghetti Squash Casserole

Serves 4 • Time 70 minutes

Ingredients

• □ 1 large spaghetti squash
• □ 1¼ lbs chicken breasts (2-3 large)
• □ 1 Tbsp Italian seasoning + ½ tsp salt
• □ 1 medium green bell pepper, diced
• □ 6 oz diced tomatoes, drained
• □ 10.5 oz can cream of mushroom soup
• □ ¼ cup plain Greek yogurt + 1 tsp minced garlic
• □ 2 cups shredded cheese (divided)
• □ 2 Tbsp fresh basil or chives (optional)

Directions

1. Preheat oven to 400°F. Cut spaghetti squash in half, remove seeds. Place face-down in pan with ¼” water.
2. Place chicken in casserole dish, season with Italian seasoning and salt. Bake squash and chicken together 45-50 min.
3. Shred or dice chicken. Use fork to remove spaghetti squash strands.
4. Combine squash, chicken, bell pepper, tomatoes, soup, yogurt, garlic, and 1½ cups cheese in casserole dish.
5. Top with remaining ½ cup cheese. Bake at 350°F for 15-20 min until hot and cheese melts. Garnish with herbs.

Why it’s healthier: Spaghetti squash slashes carbs, while Greek yogurt adds creaminess with less fat than heavy cream.

Cottage Cheese Lasagna

Serves 6-8 • Time 75 minutes

Ingredients

• □ 1 lb lean ground beef
• □ ½ cup diced onion
• □ 2 cups finely diced zucchini + 1 cup finely diced summer squash
• □ 15 oz can whole tomatoes + 10 oz can tomato sauce
• □ 2 tsp garlic powder, 2 tsp salt, 1 tsp parsley, 1 tsp basil, ½ tsp oregano, ½ tsp pepper
• □ 6 oz oven-ready lasagna noodles (8 noodles)
• □ 16 oz low-fat cottage cheese
• □ 1 cup shredded parmesan + 1½ cups shredded mozzarella

Directions

1. Preheat oven to 375°F. Cook beef and onion 10 min, drain. Set aside.
2. In same pan, cook zucchini and summer squash 7-10 min. Add tomatoes, tomato sauce, and spices. Simmer 7-10 min, breaking down tomatoes.
3. Return beef to sauce.
4. Layer in 9×13″ dish: ¼ sauce, 4 noodles, ¼ sauce, ½ cottage cheese, ½ parmesan, ½ mozzarella. Repeat layers.
5. Cover with foil, bake 30 min. Uncover, bake 15 min more. Cool slightly before serving.

Why it’s healthier: Cottage cheese boosts protein while cutting fat; zucchini and summer squash add fiber without changing the classic taste.

Orange Chicken Bowls

Serves 4 • Time 35 minutes

Ingredients

• □ 1½ lbs chicken breasts, cubed
• □ ⅓ cup tapioca starch + 1 tsp garlic powder + ½ tsp ginger + ½ tsp salt + ¼ tsp pepper
• □ 4 Tbsp avocado oil (divided)
• □ Sauce: 1-2 Tbsp orange juice, 2 tsp zest, ⅓ cup honey, 1 Tbsp tomato paste, 1 Tbsp tamari, 1 tsp sesame oil, 1 tsp minced garlic, 1 tsp ground ginger, ½ tsp salt, ½ tsp pepper
• □ 2 cups chopped broccoli, 1 cup sliced bell peppers, 1 cup sliced onion
• □ ½ tsp garlic powder, ½ tsp salt, ¼ tsp pepper
• □ 2 cups cooked jasmine rice + 1 green onion, chopped

Directions

1. Toss chicken with starch and spices. Cook in 2 Tbsp oil 5-8 min per side until golden. Transfer to paper towel.
2. Mix sauce, reserve ¼ cup. Toss chicken in remaining sauce.
3. Sauté broccoli, peppers, onion 15 min in more oil. Add seasonings, cook 4-5 min.
4. Divide rice between bowls. Top with veggies, chicken, green onions, and reserved sauce.

Why it’s healthier: Real orange zest and juice add natural sweetness, while tapioca starch creates a lighter coating than deep-frying.

High-Protein Creamy Pasta

Serves 4 • Time 20 minutes

Ingredients

• □ 12 oz protein pasta
• □ 16 oz low-fat cottage cheese
• □ ½ cup skim milk
• □ ⅓ cup parmesan + ½ Tbsp minced garlic + 1 tsp salt + 1 tsp pepper
• □ 2 cups chopped spinach
• □ ¼ cup pasta water

Directions

1. Cook pasta according to package. Reserve ¼ cup pasta water, then drain and rinse pasta with cold water.
2. Blend cottage cheese, milk, parmesan, garlic, salt, pepper until smooth.
3. Pour sauce into skillet, warm over low heat, whisking constantly. Add spinach and stir until wilted.
4. Slowly whisk in reserved pasta water. Add cooled pasta, stir continuously 1-2 min until sauce coats pasta and thickens.
5. Top with extra parmesan and black pepper.

Why it’s healthier: Cottage cheese creates a creamy, high-protein sauce without heavy cream, and protein pasta adds extra staying power.

Complete Shopping List

Ingredients:

0.5x

1x

2x

4x

 

Protein

•   ~3.25 lbs boneless skinless chicken breasts
•   1 lb lean ground beef
•   32 oz low-fat cottage cheese
•   1 1/2 cups mozzarella (shredded)
•   1 1/3 cups parmesan (shredded)
•   2 eggs (optional)

 

Produce

•   1 large spaghetti squash
•   1 large zucchini
•   1 large summer squash
•   1 medium green bell pepper
•   2 cups broccoli (chopped)
•   2 medium bell peppers (any color)
•   1 medium onion (plus 1/2 cup diced)
•   1 cup snow peas
•   2 cups brussels sprouts (halved)
•   1 cup shredded carrots
•   1-2 carrots (whole (if shredded yourseld))
•   2 cups spinach (chopped)
•   2 stalks green onions
•   2 tbsp fresh basil (or chives)
•   1 lime
•   1 orange
•   1 head garlic

 

Pantry & Grains

•   2 cups jasmine rice (dry)
•   12 oz protein pasta (or high-protein pasta)
•   6 oz oven-ready lasagna noodles
•   1/3 cup cornstarch
•   1/3 cup tapioca starch (or potato starch)
•   6-8 tbsp avocado oil
•   2/3 cup honey
•   2 tbsp tomato pasta
•   2 tbsp tamari (or soy sauce/coconut aminos)
•   2 tsp sesame oil
•   2 tsp ground ginger
•   1 tbsp sesame seeds
•   1 tbsp Italian seasoning
•   6 oz diced tomatoes (canned)
•   10.5 oz can cream of mushroom soup
•   15 oz can whole tomatoes (canned)
•   10 oz can tomato sauce
•   1 tsp dried parsley
•   1 tsp dried basil
•   1/2 tsp dried oregano
•   garlic powder
•   salt
•   pepper
•   1/2 cup skim milk

 

Dairy

•   1/4 cup greek yogurt

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.