25 HEARTY HIGH PROTEIN STEW RECIPES FOR COZY DINNERS

Looking for high protein stew recipes? Here are 25 filling stews with 25 to 40+ grams of protein per bowl.

A good stew is the kind of dinner that keeps you full all evening. Add plenty of protein, like tender beef, chicken thighs, lentils, beans or seafood, and it turns into a meal that fuels you, too.

This list covers the classics like beef stew and goulash, plus chicken, turkey, lamb and seafood stews from around the world.

Several use beans or lentils on top of the meat to push the protein even higher.

Protein amounts in each title are estimated per serving, based on 6 servings per pot. Most of these reheat beautifully, so they’re great for meal prep, too.

Here are the recipes.

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HIGH PROTEIN STEW RECIPES

1. Classic Beef Stew with Potatoes and Carrots (32g Protein)

The one everyone loves: fork-tender beef, potatoes and carrots in a thick, savory gravy.

Coating the beef in flour before browning is what makes the stew thick.

Ingredients:

• 2 lbs beef chuck, cubed
• 1/4 cup flour
• 2 tbsp oil
• 1 onion, diced
• 3 garlic cloves
• 2 tbsp tomato paste
• 4 cups beef broth
• 1 tbsp Worcestershire sauce
• 4 potatoes, cubed
• 4 carrots, sliced
• 1 tsp dried thyme
• 2 bay leaves

Instructions:

1. Toss the beef in flour, salt and pepper and brown it in batches in oil.
2. Cook the onion and garlic 3 minutes, then stir in the tomato paste.
3. Add the broth, Worcestershire, thyme and bay leaves and return the beef.
4. Cover and simmer 1 1/2 hours.
5. Add the potatoes and carrots and simmer 30 to 40 minutes until tender.

2. Chicken and White Bean Stew (33g Protein)

Tender chicken, creamy white beans and spinach in a garlicky, herby broth.

It’s light but very filling, and it’s ready in 40 minutes.

Ingredients:

• 1 1/2 lbs boneless chicken thighs, cubed
• 2 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves
• 2 cans cannellini beans, drained
• 4 cups chicken broth
• 1 tsp dried rosemary
• 3 cups baby spinach
• 1/4 cup grated parmesan

Instructions:

1. Brown the chicken in oil and set aside.
2. Sauté the onion, carrots, celery and garlic 6 minutes.
3. Add the beans, broth, rosemary and chicken.
4. Simmer 20 minutes, mashing a few beans to thicken.
5. Stir in the spinach and top with parmesan.

3. Moroccan Chicken and Chickpea Stew (37g Protein)

Warm spices, chickpeas, tomatoes and tender chicken thighs, with a little sweetness from apricots.

Serve over couscous with fresh cilantro.

Ingredients:

• 2 lbs boneless chicken thighs
• 2 tbsp olive oil
• 1 onion, diced
• 3 garlic cloves
• 1 tbsp fresh ginger
• 2 tsp cumin
• 1 tsp cinnamon
• 1 tsp paprika
• 1 can (28 oz) diced tomatoes
• 2 cans chickpeas, drained
• 2 cups chicken broth
• 1/2 cup dried apricots, chopped

Instructions:

1. Season and brown the chicken in oil, then set aside.
2. Cook the onion, garlic and ginger with the spices 2 minutes.
3. Add the tomatoes, chickpeas, broth and apricots.
4. Return the chicken, cover and simmer 30 minutes.
5. Shred the chicken and serve over couscous.

4. Turkey Chili Stew with Black Beans (38g Protein)

Lean ground turkey, black beans, peppers and corn in a smoky tomato base.

It’s thick enough to eat with a fork.

Ingredients:

• 2 lbs ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 3 garlic cloves
• 2 cans black beans, drained
• 1 can (28 oz) crushed tomatoes
• 1 cup chicken broth
• 1 cup corn
• 2 tbsp chili powder
• 2 tsp cumin
• 1 tsp smoked paprika

Instructions:

1. Brown the turkey with the onion, pepper and garlic.
2. Stir in the spices.
3. Add the beans, tomatoes, broth and corn.
4. Simmer 30 minutes until thick.
5. Top with Greek yogurt, cheese and cilantro.

5. Beef and Lentil Stew (31g Protein)

Beef and lentils simmered together with warm spices make a stew loaded with protein and fiber.

Lentils stretch a pound and a half of beef into six big bowls.

Ingredients:

• 1 1/2 lbs beef chuck, cubed
• 2 tbsp oil
• 1 onion, diced
• 2 carrots, diced
• 3 garlic cloves
• 1 tsp cumin
• 1 tsp paprika
• 1 cup brown or green lentils, rinsed
• 1 can (14 oz) diced tomatoes
• 6 cups beef broth
• 2 cups chopped kale

Instructions:

1. Brown the beef in batches and set aside.
2. Sauté the onion, carrots and garlic with the spices.
3. Add the beef, broth and tomatoes, cover and simmer 1 hour.
4. Add the lentils and simmer 30 minutes more.
5. Stir in the kale until wilted.

6. Creamy Chicken Stew with Dumplings (29g Protein)

A creamy, herby chicken and vegetable stew topped with fluffy drop dumplings.

It’s comfort food at its best.

Ingredients:

• 1 1/2 lbs boneless chicken thighs, cubed
• 3 tbsp butter
• 1 onion, diced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 1/4 cup flour
• 4 cups chicken broth
• 1 cup milk
• 1 cup frozen peas
• 1 1/2 cups biscuit mix
• 1/2 cup milk for dumplings

Instructions:

1. Brown the chicken in butter, then add the vegetables and cook 5 minutes.
2. Stir in the flour, then add the broth and milk.
3. Simmer 15 minutes until thick, then add the peas.
4. Drop spoonfuls of biscuit mix stirred with 1/2 cup milk on top.
5. Cover and cook 15 minutes without lifting the lid.

7. Hungarian Beef Goulash (32g Protein)

Tender beef in a rich, paprika-red sauce with peppers and onions.

Use sweet Hungarian paprika if you can find it, because it makes all the difference.

Ingredients:

• 2 lbs beef chuck, cubed
• 2 tbsp oil
• 3 onions, sliced
• 3 garlic cloves
• 3 tbsp sweet paprika
• 1 tsp caraway seeds
• 2 tbsp tomato paste
• 1 red bell pepper, sliced
• 4 cups beef broth
• 2 potatoes, cubed

Instructions:

1. Brown the beef in batches.
2. Cook the onions slowly 10 minutes until golden, then add the garlic.
3. Stir in the paprika, caraway and tomato paste off the heat.
4. Return the beef with the broth and pepper and simmer 1 1/2 hours.
5. Add the potatoes and cook 25 minutes more.

8. Brazilian Fish Stew (Moqueca) (36g Protein)

White fish and shrimp in a vibrant coconut milk broth with peppers, tomatoes and lime.

It’s bright, creamy and ready in 30 minutes.

Ingredients:

• 1 1/2 lbs firm white fish, cubed
• 1 lb shrimp, peeled
• 2 limes
• 3 garlic cloves
• 1 onion, sliced
• 1 red bell pepper, sliced
• 1 can (14 oz) diced tomatoes
• 1 can (13.5 oz) coconut milk
• 2 tsp paprika
• 1/2 tsp red pepper flakes
• Fresh cilantro

Instructions:

1. Toss the fish and shrimp with lime juice, garlic and salt.
2. Sauté the onion and pepper 5 minutes.
3. Add the tomatoes, coconut milk and spices and simmer 10 minutes.
4. Add the fish and cook 5 minutes, then the shrimp for 3 more.
5. Top with cilantro and serve with rice.

9. Lamb and Chickpea Stew (33g Protein)

Slow-simmered lamb with chickpeas, tomatoes and warm Middle Eastern spices.

It’s rich, fragrant and perfect for a cold weekend.

Ingredients:

• 2 lbs lamb shoulder, cubed
• 2 tbsp olive oil
• 1 onion, diced
• 3 garlic cloves
• 2 tsp cumin
• 1 tsp coriander
• 1 tsp cinnamon
• 1 can (14 oz) diced tomatoes
• 1 can chickpeas, drained
• 3 cups beef or chicken broth
• 2 carrots, chunked

Instructions:

1. Brown the lamb in batches.
2. Sauté the onion and garlic with the spices.
3. Add the lamb, tomatoes, broth and carrots.
4. Cover and simmer 1 1/2 hours.
5. Add the chickpeas and cook 20 minutes more.

10. Crock Pot Chicken Taco Stew (42g Protein)

Chicken, beans, corn and tomatoes cook all day with taco spices.

Just shred and serve with all the toppings.

Ingredients:

• 2 lbs boneless chicken breasts
• 1 packet taco seasoning
• 1 can black beans, drained
• 1 can pinto beans, drained
• 1 cup corn
• 1 can (10 oz) diced tomatoes with green chiles
• 1 cup salsa
• 2 cups chicken broth

Instructions:

1. Add everything to the slow cooker.
2. Cook on low 6 hours or high 3 to 4 hours.
3. Shred the chicken in the pot.
4. Stir and season.
5. Top with avocado, cheese and Greek yogurt.

11. Italian Meatball Stew (28g Protein)

Tender beef meatballs simmered with white beans, potatoes and veggies in a tomato broth.

Frozen meatballs make it a weeknight dinner.

Ingredients:

• 1 1/2 lbs beef meatballs (homemade or frozen)
• 1 onion, diced
• 2 carrots, sliced
• 2 potatoes, cubed
• 3 garlic cloves
• 1 can (28 oz) crushed tomatoes
• 3 cups beef broth
• 1 can cannellini beans, drained
• 1 tsp Italian seasoning
• 2 cups spinach
• Parmesan

Instructions:

1. Brown the meatballs in a large pot and set aside.
2. Sauté the onion, carrots and garlic.
3. Add the potatoes, tomatoes, broth and seasoning and simmer 15 minutes.
4. Add the meatballs and beans and simmer 15 minutes more.
5. Stir in the spinach and top with parmesan.

12. Red Lentil and Chicken Curry Stew (33g Protein)

Red lentils melt into a creamy, coconut curry sauce with tender chicken.

It’s a double-protein dinner on a budget.

Ingredients:

• 1 1/2 lbs boneless chicken thighs, cubed
• 1 cup red lentils, rinsed
• 1 onion, diced
• 3 garlic cloves
• 1 tbsp fresh ginger
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 can (14 oz) diced tomatoes
• 1 can (13.5 oz) coconut milk
• 3 cups chicken broth
• 2 cups spinach

Instructions:

1. Brown the chicken and set aside.
2. Sauté the onion, garlic and ginger with the spices.
3. Add the lentils, tomatoes, coconut milk and broth.
4. Return the chicken and simmer 25 minutes.
5. Stir in the spinach and serve with rice or naan.

13. Beef Barley Stew (34g Protein)

Chunks of beef, chewy barley, mushrooms and vegetables in a thick, savory broth.

It’s a hearty old-fashioned favorite.

Ingredients:

• 2 lbs beef chuck, cubed
• 2 tbsp oil
• 1 onion, diced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 8 oz mushrooms, sliced
• 3/4 cup pearl barley
• 8 cups beef broth
• 2 tbsp tomato paste
• 1 tsp dried thyme

Instructions:

1. Brown the beef in batches.
2. Sauté the vegetables and mushrooms 6 minutes.
3. Stir in the tomato paste, then add the broth, thyme and beef.
4. Simmer 1 hour, then add the barley.
5. Cook 40 more minutes until the barley is tender.

14. Chicken and Shrimp Gumbo-Style Stew (40g Protein)

A dark roux, the holy trinity of vegetables, chicken, shrimp and smoked turkey sausage.

Serve it over rice with hot sauce on the side.

Ingredients:

• 1/2 cup oil
• 1/2 cup flour
• 1 onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 4 garlic cloves
• 6 cups chicken broth
• 1 lb boneless chicken thighs, cubed
• 12 oz smoked turkey sausage, sliced
• 1 lb shrimp, peeled
• 2 tsp Cajun seasoning
• Green onions

Instructions:

1. Cook the oil and flour over medium-low heat, stirring constantly, until chocolate brown, about 20 minutes.
2. Add the onion, pepper, celery and garlic and cook 5 minutes.
3. Slowly whisk in the broth, then add the chicken, sausage and Cajun seasoning.
4. Simmer 45 minutes.
5. Add the shrimp for the last 5 minutes and serve over rice.

15. Greek Beef Stifado (32g Protein)

Tender beef and sweet pearl onions slow-cooked in a cinnamon and clove-scented tomato sauce.

A splash of balsamic vinegar gives the sauce its tangy depth.

Ingredients:

• 2 lbs beef chuck, cubed
• 3 tbsp olive oil
• 1 lb pearl onions, peeled
• 4 garlic cloves
• 3 tbsp tomato paste
• 1 can (14 oz) crushed tomatoes
• 2 cups beef broth
• 2 tbsp balsamic vinegar
• 1 cinnamon stick
• 3 cloves
• 2 bay leaves

Instructions:

1. Brown the beef in oil and set aside.
2. Brown the pearl onions, then add the garlic and tomato paste.
3. Add the tomatoes, broth, vinegar and spices.
4. Return the beef, cover and simmer 2 hours.
5. Remove the whole spices and serve with orzo or potatoes.

16. Chicken Cacciatore Stew (28g Protein)

Chicken thighs simmered with peppers, mushrooms, olives and tomatoes.

It’s an Italian hunter-style stew that’s great over polenta.

Ingredients:

• 2 lbs boneless chicken thighs
• 2 tbsp olive oil
• 1 onion, sliced
• 1 red bell pepper, sliced
• 8 oz mushrooms, sliced
• 3 garlic cloves
• 1 can (28 oz) crushed tomatoes
• 1/2 cup chicken broth
• 1/2 cup black olives
• 1 tsp Italian seasoning
• Fresh basil

Instructions:

1. Season and brown the chicken, then set aside.
2. Sauté the onion, pepper and mushrooms 6 minutes, then add the garlic.
3. Add the tomatoes, broth, olives and seasoning.
4. Return the chicken, cover and simmer 30 minutes.
5. Top with basil.

17. Smoked Turkey and Black-Eyed Pea Stew (26g Protein)

Southern black-eyed peas simmered low and slow with a smoky turkey leg.

Serve with cornbread and collard greens.

Ingredients:

• 1 lb dried black-eyed peas, rinsed
• 1 large smoked turkey leg
• 1 onion, diced
• 1 green bell pepper, diced
• 3 garlic cloves
• 8 cups chicken broth
• 1 tsp Cajun seasoning
• 1 bay leaf
• 2 cups chopped collard greens

Instructions:

1. Add the peas, turkey leg, vegetables, broth and seasonings to a large pot or slow cooker.
2. Simmer 1 1/2 hours on the stove or 8 hours on low.
3. Pull the turkey meat off the bone and return it to the pot.
4. Add the greens and cook 15 minutes.
5. Season and serve with cornbread.

18. Beef and Sweet Potato Stew (32g Protein)

Sweet potatoes add natural sweetness and a pop of color to this hearty beef stew.

It’s a great twist on the classic.

Ingredients:

• 2 lbs beef chuck, cubed
• 2 tbsp oil
• 1 onion, diced
• 3 garlic cloves
• 2 tbsp tomato paste
• 4 cups beef broth
• 2 sweet potatoes, cubed
• 2 carrots, sliced
• 1 tsp smoked paprika
• 1 tsp dried thyme

Instructions:

1. Brown the beef in batches.
2. Sauté the onion and garlic, then stir in the tomato paste and spices.
3. Add the broth and beef and simmer 1 1/2 hours.
4. Add the sweet potatoes and carrots.
5. Simmer 25 to 30 minutes until tender.

19. Tuscan White Bean and Turkey Sausage Stew (27g Protein)

Turkey sausage, creamy cannellini beans and kale in a garlicky tomato broth.

It’s a rustic Italian bowl that’s on the table in 30 minutes.

Ingredients:

• 1 1/2 lbs Italian turkey sausage, sliced
• 2 tbsp olive oil
• 1 onion, diced
• 4 garlic cloves
• 2 cans cannellini beans, drained
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 4 cups chopped kale
• 1 tsp Italian seasoning
• Parmesan

Instructions:

1. Brown the sausage in oil.
2. Add the onion and garlic and cook 4 minutes.
3. Add the beans, tomatoes, broth and seasoning and simmer 15 minutes.
4. Stir in the kale and cook until tender.
5. Top with parmesan.

20. Instant Pot Chicken and Quinoa Stew (33g Protein)

Chicken, quinoa, butternut squash and beans make a protein-packed stew in about 30 minutes.

Quinoa adds its own protein, too.

Ingredients:

• 1 1/2 lbs boneless chicken breasts
• 1 cup quinoa, rinsed
• 3 cups cubed butternut squash
• 1 can black beans, drained
• 1 onion, diced
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 2 tsp cumin
• 1 tsp chili powder

Instructions:

1. Sauté the onion on the saute setting 3 minutes.
2. Add everything else.
3. Pressure cook on high 10 minutes, then natural release 10 minutes.
4. Shred the chicken in the pot.
5. Season and serve.

21. Irish-Style Beef Stew (31g Protein)

Beef, potatoes, carrots and parsnips simmered in a rich, beefy gravy.

Tomato paste and Worcestershire give the gravy its deep, rich flavor.

Ingredients:

• 2 lbs beef chuck, cubed
• 1/4 cup flour
• 2 tbsp oil
• 1 onion, diced
• 3 garlic cloves
• 3 tbsp tomato paste
• 5 cups beef broth
• 2 tbsp Worcestershire sauce
• 1 tsp sugar
• 3 potatoes, cubed
• 3 carrots, sliced
• 2 parsnips, sliced
• Fresh parsley

Instructions:

1. Toss the beef in flour and brown in batches.
2. Sauté the onion and garlic, then stir in the tomato paste.
3. Add the broth, Worcestershire, sugar and beef and simmer 1 1/2 hours.
4. Add the vegetables and simmer 40 minutes.
5. Top with parsley.

22. West African Peanut Chicken Stew (33g Protein)

Chicken and sweet potatoes in a creamy, spicy peanut and tomato sauce.

It’s rich, warming and totally unique.

Ingredients:

• 2 lbs boneless chicken thighs, cubed
• 1 onion, diced
• 3 garlic cloves
• 1 tbsp fresh ginger
• 1 sweet potato, cubed
• 1 can (14 oz) diced tomatoes
• 1/2 cup natural peanut butter
• 4 cups chicken broth
• 1 tsp cumin
• 1/2 tsp cayenne
• 2 cups spinach
• Chopped peanuts

Instructions:

1. Brown the chicken and set aside.
2. Sauté the onion, garlic and ginger.
3. Add the sweet potato, tomatoes, broth and spices and whisk in the peanut butter.
4. Return the chicken and simmer 25 minutes.
5. Stir in the spinach and top with peanuts.

23. Ground Beef and Cabbage Stew (26g Protein)

A budget-friendly stew with ground beef, cabbage, potatoes and kidney beans in a tomato broth.

It’s cheap, filling and ready in 40 minutes.

Ingredients:

• 1 1/2 lbs ground beef
• 1 onion, diced
• 3 garlic cloves
• 1 small head cabbage, chopped
• 2 potatoes, cubed
• 1 can kidney beans, drained
• 1 can (28 oz) diced tomatoes
• 4 cups beef broth
• 1 tsp paprika
• 1 tsp Italian seasoning

Instructions:

1. Brown the beef with the onion and garlic and drain.
2. Add the cabbage and cook 5 minutes.
3. Add the potatoes, tomatoes, broth and spices.
4. Simmer 25 minutes.
5. Stir in the beans and heat through.

⚠️ Budget Note: The whole pot costs about $12 and makes 6 big servings.

24. Seafood Cioppino-Style Stew (37g Protein)

Shrimp, white fish and mussels in a garlicky, herby tomato broth.

Serve with crusty bread for dipping.

Ingredients:

• 1 lb shrimp, peeled
• 1 lb firm white fish, cubed
• 1 lb mussels, cleaned
• 3 tbsp olive oil
• 1 onion, diced
• 1 fennel bulb, sliced
• 5 garlic cloves
• 1 can (28 oz) crushed tomatoes
• 3 cups seafood or chicken broth
• 1 tbsp lemon juice
• 1/2 tsp red pepper flakes
• Fresh basil and parsley

Instructions:

1. Sauté the onion, fennel and garlic in oil 6 minutes.
2. Add the tomatoes, broth, lemon juice and pepper flakes and simmer 20 minutes.
3. Add the fish and cook 3 minutes.
4. Add the shrimp and mussels, cover and cook 5 minutes until the mussels open.
5. Top with herbs and serve with bread.

25. Chicken, Kale and Cannellini Stew (37g Protein)

Golden chicken thighs braised with kale, white beans and lemon.

It’s one pot, simple and really satisfying.

Ingredients:

• 2 lbs bone-in chicken thighs
• 2 tbsp olive oil
• 1 onion, diced
• 4 garlic cloves
• 2 cans cannellini beans, drained
• 3 cups chicken broth
• 1 bunch kale, chopped
• 1 lemon
• 1/2 tsp red pepper flakes
• Parmesan

Instructions:

1. Sear the chicken skin side down until crispy, then flip and set aside.
2. Sauté the onion and garlic in the drippings.
3. Add the beans, broth and pepper flakes and nestle the chicken back in.
4. Cover and simmer 30 minutes, then add the kale for the last 5 minutes.
5. Finish with lemon juice and parmesan.

If you only make one stew from this list, start with the classic beef stew, because it’s the recipe you’ll come back to every winter.

Then try the Moroccan chicken and chickpea stew or the crock pot chicken taco stew when you want the most protein for the least effort.