16 Nutritious High-Protein Recipes

High-protein meals have a high amount of protein in proportion to fat and carbohydrates. In a typical diet, about ten to fifteen percent of your daily calories come from protein. In a high-protein diet, thirty to fifty percent of your daily calories come from protein.

Sources of protein include chicken, fish, eggs, and legumes like soy and other beans. Make sure to round out your protein-rich diet with plenty of veggies, healthy fats, and whole grains.

Protein helps build and repair muscles and other body tissues. High-protein diets are especially popular with athletes for building muscle and gaining mass. By consuming more protein, you consume less fat and carbohydrates. A high-protein diet often goes hand-in-hand with a low-carb diet.

A high protein diet can contribute to high cholesterol and heart disease, especially if you are consuming high amounts of red meat. Consult with your doctor or a dietitian before starting a new diet to determine a meal plan with the proper grams of proteins, vitamins, and minerals for your needs.

From high-protein breakfast dishes to dinner entrees, consider making these protein-heavy recipes:

1. 1. Asparagus-stuffed chicken: Asparagus-stuffed chicken is a dish made with asparagus stalks, chicken, and seasonings. Fresh asparagus, which is high in fiber and potassium, helps your body process cholesterol faster and lowers the overall amount of cholesterol in your bloodstream. Also, chicken breast is high in protein and low in carbohydrates, making this dish suitable for those following a high-protein diet or a low-carb diet, such as the keto diet.
2. 2. Baked chicken thighs: Baking chicken thighs in the oven is an easy way to cook this moist cut of chicken and yield crispy skin. Serve the roasted chicken thighs with roasted veggies, mashed potatoes, or pureed cauliflower.
3. 3. Baked tofu: Baking tofu in a sheet pan is an easy way to cook and flavor this vegetarian protein. Serve baked tofu with rice, in a stir-fry dish with veggies, or use it as a topper for salads, tacos, or wraps.
4. 4. Black bean burger: A black bean burger is a veggie burger composed of cooked black beans and a binding agent like eggs, grains, quinoa, or lentils, or bread crumbs. Some recipes also incorporate diced sweet potato, bell pepper, mushrooms, or zucchini for added flavor and heft. You can serve black bean burger patties with all the usual trappings: toasted hamburger buns; fresh veggies like lettuce, tomato, and sliced red onion; assorted condiments like ketchup and barbecue sauce; and cheese.
5. 5. Chicken tacos: There are countless ways to make chicken tacos, from shredded chicken tinga to slow cooker chicken mole. Briefly marinate boneless, skinless chicken breasts in a flavorful mix of lime juice and spices and then quickly cook them on the stovetop, giving you plenty of time to sort out a toppings bar of tasty garnishes.
6. 6. High-protein banana bread: This protein-rich version of classic banana bread contains vegan protein powder, hemp hearts, and flax seeds. Make some for a delicious high-protein breakfast or a healthy post-workout snack.
7. 7. Italian meatballs: Italian meatballs consist of a combination of ground meats (like pork, beef, turkey, Italian sausage, and veal), breadcrumbs, cheeses, herbs, and other pantry staples. Home cooks mold this meat mixture into little balls, bake them, and then simmer them in a simple marinara sauce. Enjoy this classic Italian-American comfort food as an appetizer or main course. Try the protein on a meatball sub, on top of a plate of spaghetti, or with creamy polenta. Garnish with Parmesan cheese.
8. 8. Lentil stew: Lentil stew is a thick lentil soup made with the legumes as its base. This gluten-free stew is low in total fat and includes good carbohydrates and an abundance of protein. Although lentil stew is uncomplicated to make and doesn’t necessarily require a long cooking time, its flavours become richer the longer it simmers—for example, over a long period on the stovetop or in a slow cooker. This lentil stew is filled with vegetables: potatoes, carrots, red bell pepper, celery, and collard greens.
9. 9. Mediterranean chickpea salad: This Greek-inspired chickpea salad combines protein-rich chickpeas with cucumbers, tomatoes, kalamata olives, feta cheese, lemon juice, and extra virgin olive oil. Fill pita pockets with chickpea salad and hummus for a healthy meal. You can add on to your chickpea salad with raw kale, cooked quinoa, cooked black beans, avocado, leftover roasted vegetables, or pickles.
10. 10. One-pot bean stew: One-pot bean stew is a thick and hearty soup made with various types of beans, broth, and other vegetables. Served warm, the dish is high in protein, full of complex carbohydrates, and can come in either smooth or chunky varieties. You can include as many or as few types of beans as you want. Canned beans or dried beans work well in bean stews, although dry beans require more planning since you have to soak them extensively beforehand. You can make a savory, protein-rich bean stew with one or more types of beans and your preferred vegetables and seasonings.
11. 11. Pan-seared salmon: It is simple to pan-sear salmon. For tender salmon with crispy skin in minutes, sear salmon skin-side-down on the stovetop. The skin will crisp up while the flesh side gently cooks, preventing overcooking. Serve the pan-seared salmon with a stir fry of greens, or a fresh side salad.
12. 12. Steak fajitas: Steak fajitas are a Texas-Mexican fusion favorite. Slice and grill steak alongside onions and bell peppers, then wrap the vegetables and meat in a tortilla and serve with a side dish of salsa and guacamole.
13. 13. Thai basil chicken: This Thai basil chicken recipe, also known as pad krapow gai, is a stir-fry of ground chicken, Thai basil, soy sauce, and oyster sauce. Serve with white rice, brown rice, or cauliflower rice as a low-carb alternative.
14. 14. Tofu scramble: Tofu scramble is a dish similar to scrambled eggs but features tofu instead of eggs. Tofu scramble is an option for those who avoid eating eggs, follow a vegan diet, or just enjoy the taste of tofu. Combine tofu scramble with your favorite veggies—such as red peppers, mushrooms, tomatoes, and onions—and whole-wheat toast for a vegan high-protein breakfast.
15. 15. Turkey-stuffed peppers: Turkey-stuffed peppers are a main dish made by filling bell peppers with a mixture of ground turkey meat, cooked brown rice, veggies, and spices. The recipe is easily customizable: Substitute grains like quinoa, farro, or fonio for the rice, or use any leftover cooked grains that you may have on hand. You can also substitute the turkey with ground chicken, ground beef, or any other ground protein. For a low-carb version, use a variety of finely chopped vegetables.
16. 16. Vegan chili: This vegan chili recipe gets its meaty texture from lentils and quinoa, making it the perfect comfort food that’s also high in protein.

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