Ugh, I know the feeling. You eat a ‘healthy’ lunch that’s basically just a sad salad, and by 3 PM, you’re practically licking the sugar-dusted frosting off a donut wrapper because you’re *starving*. Staying full while trying to eat right felt impossible until I dialed in my high-protein game!
That’s why I’m obsessed with these Easy High-Protein Meals That Keep You Full Longer, starting with my Easy High-Protein Farro Bowls. Seriously, this lunch keeps me going until dinner without that afternoon slump! When I was training for that spring half-marathon last year, I needed fuel that lasted, and simple bowls like this were my secret weapon. We’re combining hearty farro, a mountain of roasted veggies, and simple shredded chicken. Trust me, you need this recipe in your rotation!
Why This Recipe Makes Easy High-Protein Meals That Keep You Full Longer
The best part about these bowls—besides how amazing they taste—is how efficiently they fight off hunger. When you pack in good ingredients, you get better results! If you’re trying to keep things healthy or focus on weight management, these are game-changers.
- These are fantastic for healthy eating because they balance everything out. You aren’t just eating protein; you’re getting fiber, too! Check out some of my other favorite lean protein meals if you want more ideas.
- They fit perfectly into a busy schedule. Trust me, on those days when you barely have time to breathe, you need a quick meal solution that doesn’t sacrifice nutrition.
Protein Powerhouse for Satiety
We’ve got three superstars working together here. You have the great protein from the chicken, but don’t forget farro! Farro is an ancient grain that brings a satisfying mix of protein and fiber, which signals your brain that you’ve actually eaten something substantial. Add in the chickpeas, and suddenly, that 3 PM energy crash is a thing of the past!
Quick Assembly for Busy Days
Do you see those times? Only 15 minutes of active prep! That’s because I lean hard on convenience, and you should too. I use pre-cooked rotisserie chicken almost every time. Slicing up some pre-cooked meat into these bowls is what makes this genuinely one of the best Easy High-Protein Meals That Keep You Full Longer. The whole thing cooks or assembles in under an hour!
Gathering Ingredients for Your Easy High-Protein Meals That Keep You Full Longer
Okay, so for these nutrient-packed protein bowls, you want to make sure you have everything handy before you start prepping the veggies. I always pull everything out onto the counter first—it saves so much running around later! We’re keeping the ingredients simple but maximizing the flavor and staying power.
Here is exactly what you need for about three hearty servings. Don’t forget to check out my guide on nutrient-packed protein bowls if you want to customize the add-ins later!
Farro Base Ingredients
We’re ditching plain water to cook this! You need:
- 1 cup farro
- 2 cups chicken bone broth (this adds so much depth!)
- 1 cup water
Roasted Vegetables and Chickpeas Components
This is where the fiber and texture come from. Make sure your squash is cut into nice, uniform 1/2-inch pieces so it roasts evenly:
- 2 cups butternut squash, cut into 1/2-inch pieces
- 8 Brussels sprouts, quartered
- 1 large onion, chopped into 1-inch pieces
- 1 can chickpeas, drained and rinsed well
- 3 large Lacinato kale leaves, strips cut, stem removed
- 2 tbsp avocado oil
- 1 tsp crushed red pepper (or less if you’re sensitive!)
- 1 tsp Lawry’s seasoning salt
Lean Protein and Yogurt Sauce Needs
Using Greek yogurt is essential here; it has way more protein than regular plain yogurt and makes the sauce thick and creamy.
- 14 oz cooked rotisserie chicken or turkey (just tear it right off the bones!)
- 2/3 cup Greek yogurt
- 1 tbsp lemon juice
- 1 small garlic clove, minced finely
- Salt and pepper to taste
Finishing Touches
These last few items are totally worth grabbing for that final pop of color and crunch when you assemble your Easy High-Protein Meals That Keep You Full Longer:
- Pomegranate seeds (as needed)
- Sliced green onions (as needed)
Step-by-Step Guide to Preparing Easy High-Protein Meals That Keep You Full Longer
Okay, getting these bowls put together is actually super straightforward—it’s mostly hands-off time, which is exactly what I need on a busy weekday. Remember, a lot of this happens simultaneously, which is the secret to making this a fast, high-protein meal!
- Roasting the Vegetables and Chickpeas: First things first, crank your oven up to 400°F! I always line my baking sheet with foil, makes cleanup a breeze, trust me. Toss your squash, sprouts, and onion with the avocado oil, that Lawry’s seasoning salt, and the red pepper flakes right on the pan. Pop that in for 15 minutes. After those 15 minutes, quickly pull the sheet out, toss in your torn kale strips, give everything a quick stir, and put it back in for the final 15 minutes. Roasting the kale late keeps it from turning to dust!
- Cooking the Farro Base: While that vegetable magic is happening, let’s cook the grain. In a separate pot, combine your farro, the two cups of bone broth, and the one cup of water. Bring that whole gorgeous mess to a boil. Once it’s bubbling away, reduce the heat immediately so it’s just a gentle simmer, cover it up, and let it cook for 10 minutes. After those 10 minutes, take the lid off and let it keep simmering uncovered for another 5 to 10 minutes until all that yummy liquid is totally absorbed.
- Preparing the Sauce and Protein: Keep an eye on your farro, but while it finishes up, chop up that rotisserie chicken or turkey you grabbed—you need about 14 ounces for our three servings, just shred it nicely. Then, grab a little bowl and whisk together the Greek yogurt, the fresh lemon juice, that tiny minced garlic clove, and just a whisper of salt and pepper. That sauce comes together in about sixty seconds!
- Assembling Your Easy High-Protein Meals That Keep You Full Longer: Time to build! Divide the fluffy, cooked farro evenly into your three bowls first. Then spoon in that warm roasted vegetable and chickpea mix right over the top. Next, nestle the chopped chicken onto the vegetables. Finally, drizzle generously with that bright yogurt sauce. I finish mine with a sprinkle of bright pomegranate seeds and some sliced green onions right before serving. Perfection in a bowl!
If you want some inspiration for using different cooking methods for similar meals, you might enjoy my Sheet Pan Chicken and Veggie Dinner—it uses a similar roasting technique!
Ingredient Notes and Substitutions for Easy High-Protein Meals That Keep You Full Longer
When putting together these meals, sometimes you don’t have exactly what I listed, and that’s fine! That’s what being a resourceful cook is all about. We need to keep that protein high so the bowls keep us full, but we can definitely switch things up based on what’s in the fridge or pantry. My goal is always to make sure you get something delicious and satisfying!
For more nutrition guidance on swapping ingredients, check out my thoughts on diet and nutrition here on the blog!
Protein Swaps
If you’re trying to skip meat one day, this recipe is amazing for that. You can easily swap the chicken for a whole cup of lentils when you cook them up—that keeps the protein sturdy. Or, if you want to lean into healthy fats instead, a nice flaky piece of baked salmon works beautifully layered on top instead of the poultry.
Grain Variations
Farro is my favorite because it has a great chew, but if you’re fresh out, do not stress! Quinoa works like a charm, though it cooks faster, so watch it closely. Brown rice is also a solid choice. Just remember that brown rice usually needs a bit more liquid and definitely takes longer to cook through than our quick-cooking farro!
Tips for Perfecting Your Easy High-Protein Meals That Keep You Full Longer
Listen, following a recipe is great, but knowing the little kitchen secrets is what takes a meal from just “good” to “wait, make this again tomorrow.” These quick tips will make sure your bowls are perfectly seasoned and textured every single time. It’s all about those small steps that make a huge difference in the final results!
If you try these tricks, you’re definitely leveling up how you approach your healthy recipes, I promise!
Achieving Crispy Vegetables
This one tripped me up for ages! I used to try and cram all my veggies onto one sheet pan, and instead of getting that lovely crisp edge from roasting, I ended up steaming them into submission. Oops! For this bowl, you need to make sure you give your squash, sprouts, and onions plenty of elbow room on that foil-lined sheet. If they are stacked on top of each other, they just steam and get mushy. We want caramelization, so spread them out like they are sunbathing!
Boosting Farro Flavor
We use flavorful bone broth, which is a huge help, but we can go one step further for that deep, nutty flavor that makes farro so incredible! Before you add any liquids at all—before the broth or water goes in—throw your dry farro grains into that empty pot over medium heat. Just let them hang out, stirring constantly, for about three minutes until you can smell them getting toasty. It’s a tiny step, but it wakes up the grain and makes it taste phenomenal once cooked.
Storage and Reheating for Easy High-Protein Meals That Keep You Full Longer
Saving leftovers is the key to winning the week with these meals! You can absolutely meal prep these. I usually keep the farro, the veggies/chicken mix, and the yogurt sauce completely separate in the fridge. They’ll last great for about three to four days.
When you reheat leftovers, especially the farro, it can dry out a bit. Don’t try to microwave it dry! Just add a tiny splash—maybe a tablespoon—of water or extra broth into the bowl before heating. This helps steam the grains back to life. If you’re into that kind of planning, check out my tips for fresh weekly meal prep!
Serving Suggestions to Complete Your Meal
While these bowls are totally hearty and packed with everything you need for a fantastic meal, sometimes you want a little something extra on the side, right? I love keeping things light so I don’t ruin the whole ‘staying full longer’ vibe! These pairings are winners because they don’t weigh you down.
If you’re looking to keep your lunch rotation interesting and fresh, you’ll want to browse my collection of light and fresh lunch ideas for inspiration!
Here are a few simple things I always have on hand when I’m serving up these farro bowls:
- A Simple Green Salad with Vinaigrette: Forget creamy dressings. I toss some mixed greens—maybe some arugula for a little bite—with a super simple dressing of olive oil, a splash of red wine vinegar, and a tiny pinch of salt. The acidity cuts right through the richness of the yogurt sauce!
- Sparkling Water with Citrus: Hydration is key when you’re feeling full and satisfied. I love having sparkling water on hand with a big wedge of lime or orange. It feels fancy, but it’s just bubbly water, which helps settle everything down nicely after a big bowl like this.
- A Side of Pickled Onions: Okay, this one takes five minutes on a Sunday, but it’s worth it! A few tart, bright pickled red onions sprinkled over the top (or eaten on the side) introduce a fantastic acidic crunch that balances out the earthy roasted squash and chicken perfectly. Seriously, try it next time!
Frequently Asked Questions About Easy High-Protein Meals That Keep You Full Longer
I always get so many questions when I post something that’s designed to be a real workhorse meal! People want speed, they want satisfaction, and they definitely want to maximize that protein punch. Here are the top things I usually hear about keeping my quick meals high-protein and filling!
If you’re always looking for ways to streamline your week, my section on quick meals should be your new go-to spot for saving time!
Can I prepare the farro ahead of time for these high-protein bowls?
Absolutely, you can! Meal prepping is literally half the battle won during the week. Cook your farro according to the instructions, let it cool completely, and store it in an airtight container in the fridge. This will keep beautifully for about four days. The key thing I want you to remember is to store it totally separate from the roasted vegetables. If you mix the cooked grains with the roasted, slightly oily veggies too soon, the farro can absorb too much moisture and get a little soggy on day two. Keep them separate, and mix only when you’re ready to eat!
How can I increase the protein content even more?
That’s my kind of thinking! If you’re trying to hit those high-protein targets, there are some fun ways to boost it without drastically changing the flavor profile. My favorite trick is blending a scoop of unflavored protein powder right into the Greek yogurt sauce when you mix it. You won’t taste it, but your protein count jumps way up! Alternatively, if you’re making these the night before, topping your serving with an extra hard-boiled egg is super easy. You could even mix a couple of spoonfuls of cottage cheese into that yogurt sauce for an intense protein hit!
Is this recipe suitable for weight management?
Yes, 100 percent! This is why I love it so much for so many people who are trying to eat healthier or manage their weight. It’s all about the balance we created. You’ve got lean protein, which takes longer to digest, keeping you satisfied versus empty carbs. Then you have the fiber from the farro and all those fantastic vegetables. Because you feel full for longer, you aren’t tempted by mid-afternoon snacks, which is the real secret weapon for weight management, in my opinion!
Estimated Nutritional Data for This Recipe
Now, I know some of you eat with an eye on the macro game, and that’s totally fair! Trying to track macros while aiming for high-protein meals that keep you full longer is important for many people trying to manage their weight or build muscle.
Just a disclaimer right up front: Since I’m using rotisserie chicken (which varies wildly depending on how crispy the skin is!) and different seasonal butternut squash, these numbers are just a solid, educated estimate based on the main components for one bowl. This is Option A, my standard way of making it!
On average, one serving (about 1/3 of the recipe) should land you around these figures:
- Calories: Approximately 480-520 kcal
- Protein: 40–45 grams (Yep, that’s why you stay full!)
- Fat: 15–18 grams (Mostly healthy fats from the oil and yogurt)
- Carbohydrates: 48–52 grams (Great complex carbs from the farro and veggies)
I always tell people that if you use less dressing or swap out the chicken for something leaner, those numbers will shift slightly. But the high protein content is the reliable part that helps keep that afternoon hunger monster away!
Share Your Easy High-Protein Meals That Keep You Full Longer Creations
Whew! You’ve made it through the whole recipe, and now it’s time for the fun part—showing off your hard work. I absolutely love seeing how you guys customize these super satisfying meals. When you’re making these Easy High-Protein Meals That Keep You Full Longer, don’t forget to snap a picture!
The best feedback I get is when you tell me what you tweaked! Did you swap the Brussels sprouts for sweet potatoes? Maybe you added some feta cheese? I want to know everything!
Once you’ve whipped up a batch and felt that staying power for hours, please come back here and do me a huge favor. I need to know how this stack up!
- Rate this recipe using the star system below—and seriously, be honest!
- Leave a comment telling me which vegetable swap you tried, or what you ate on the side!
And hey, if you thought this recipe saved your lunch hour, please hit one of those little social media buttons and share it with a friend who is always complaining about being hungry by 2 PM! Knowing you found this helpful enough to share with your pals is what keeps me tweaking recipes back here in my kitchen.
For more background on my philosophy and why I love sharing these practical recipes, you can always check out my About Me page!
Easy High-Protein Farro Bowls with Roasted Vegetables
Ingredients
Equipment
Method
- Preheat your oven to 400°F. Line a baking sheet with foil.
- Combine butternut squash, Brussels sprouts, onion, and chickpeas with avocado oil, Lawry’s seasoning salt, and red pepper flakes. Spread them on the prepared baking sheet.
- Roast for 30 minutes. At the 15-minute mark, pull out the tray, add the chopped kale, toss everything together, and return the tray to the oven for the remaining 15 minutes.
- Combine farro, bone broth, and water in a pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot for 10 minutes. Remove the lid and continue cooking until the liquid is absorbed, which takes about 5 to 10 minutes more.
- Chop up the cooked chicken or turkey.
- Combine Greek yogurt, lemon juice, minced garlic, salt, and pepper to make the simple sauce.
- Slice a couple of tablespoons of green onions for the topping.
- Divide the cooked farro into three bowls. Add the roasted vegetables and chickpeas mixture to each bowl.
- Add the chopped chicken or turkey on top of the vegetables.
- Spoon the yogurt sauce over the contents of each bowl. Finish by adding pomegranate seeds and green onions.