15+ Recipes High in Protein for a Healthy Lifestyle

Looking for ways to boost your meals with more protein? You’re in the right place! High-protein recipes can help you feel full longer and provide the energy you need throughout the day.

Whether you want to build muscle, maintain a healthy weight, or simply enjoy delicious food that keeps you satisfied, protein-packed dishes are a smart choice.

In this article, you’ll discover a variety of tasty options that can fit any meal or snack.

1) Grilled Salmon with Lemon

Grilled salmon with lemon is a tasty and healthy option that’s high in protein. The bright, zesty flavor of the lemon pairs well with the rich taste of salmon, making it a favorite for many.

To make this dish, you’ll need fresh salmon fillets, lemon juice, garlic, and some seasoning. You can have this ready in about 30 minutes.

Ingredients

• 2 salmon fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh herbs (like parsley or dill) for garnish

Cooking Instructions

1. Preheat your grill to medium-high heat, about 375°F (190°C).
2. In a bowl, mix olive oil, lemon juice, garlic, salt, and pepper.
3. Brush this mixture onto the salmon fillets.
4. Place the fillets on the grill skin-side down.
5. Grill for about 6-8 minutes per side, until cooked through.
6. Garnish with fresh herbs before serving. Enjoy your meal!

2) Chicken Stir-Fry with Quinoa

Chicken stir-fry with quinoa is a tasty and healthy meal. It’s packed with protein and vibrant veggies, making it a great choice for dinner. You can easily customize it with your favorite vegetables.

Start by cooking quinoa according to the package instructions. While that cooks, heat some oil in a pan. Add bite-sized chicken pieces and cook until golden brown.

Next, toss in your choice of vegetables, such as bell peppers, broccoli, and carrots. Stir everything together and cook until the veggies are tender.

Finally, mix in the cooked quinoa and add some soy sauce for flavor.

Ingredients

• 1 cup quinoa
• 2 chicken breasts, diced
• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce
• 1 tablespoon oil

Cooking Instructions

1. Cook quinoa according to package directions.
2. Heat oil in a pan over medium heat (350°F / 175°C).
3. Add diced chicken and cook until golden.
4. Add mixed vegetables and stir-fry until tender.
5. Combine cooked quinoa with chicken and veggies.
6. Stir in soy sauce and serve warm.

3) Pan-Seared Shrimp with Garlic

Pan-seared shrimp with garlic is a quick and tasty dish that’s perfect for any meal. It takes less than 10 minutes to make and is packed with flavor.

To start, you’ll need fresh shrimp, garlic, butter, and some lemon. This dish works great with rice or pasta as a side.

Sear the shrimp in a hot pan until they turn pink. Add minced garlic and a squeeze of lemon for a burst of flavor. It’s simple and satisfying.

Ingredients

• 1 pound (450 grams) of fresh shrimp, peeled and deveined
• 4 cloves of garlic, minced
• 2 tablespoons of butter
• Juice of 1 lemon
• Salt and pepper, to taste

Cooking Instructions

1. Heat a skillet over medium-high heat.
2. Add butter and let it melt.
3. Add shrimp and cook for 2-3 minutes until they are pink.
4. Stir in minced garlic and cook for another minute.
5. Squeeze lemon juice over the shrimp and season with salt and pepper. Enjoy!

4) Beef Barley Soup

Beef barley soup is a comforting and hearty dish that is perfect for a chilly day. It combines tender beef, chewy barley, and a mix of vegetables like carrots and celery. This makes it a great option if you want something high in protein.

You will find that it is not only filling but also nutritious. The broth is rich and flavorful, making every spoonful satisfying. Plus, you can easily customize it by adding your favorite veggies.

Ingredients

• 1 pound beef chuck roast, cubed
• 1 cup pearl barley
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 4 cups beef broth
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add beef and brown on all sides.
3. Add onions, carrots, and celery; cook until softened.
4. Stir in barley and beef broth.
5. Bring to a boil, then reduce heat and simmer for about 1 hour (about 75°C).
6. Season with salt and pepper before serving.

5) Vegetable Crustless Quiche

A vegetable crustless quiche is a tasty and healthy dish that is easy to make. It’s packed with nutrients and is perfect for breakfast, brunch, or even a light dinner.

You can use your favorite vegetables such as asparagus, leeks, and fresh herbs. This dish is gluten-free and low in carbs, making it great for various diets.

To make it high in protein, you can add cheese or eggs. Each serving is satisfying and gives you energy for the day ahead.

Ingredients

• 6 eggs
• 1 cup of chopped asparagus
• 1 cup of chopped leeks
• 1 cup of shredded cheese
• Salt and pepper to taste
• Fresh herbs (like dill or parsley)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Whisk the eggs in a bowl and season with salt and pepper.
3. Stir in the chopped vegetables and cheese.
4. Pour the mixture into a greased quiche dish.
5. Bake for 30-35 minutes, or until set. Enjoy!

6) French Onion Chicken Soup

French Onion Chicken Soup is a tasty way to enjoy a warm meal packed with protein. This dish combines the rich flavors of caramelized onions and tender chicken, creating a comforting bowl for any dinner.

The soup starts with caramelizing onions in a pot until they become sweet and golden. Then, add your choice of chicken, along with rich bone broth for extra flavor. Top it off with melted cheese for a delicious finish.

This soup is not only satisfying but also nutritious, offering about 40 grams of protein per serving. You’ll love how easy it is to make and how great it tastes!

Ingredients

• 4 large onions, sliced
• 2 tablespoons olive oil
• 4 cups (950 ml) low-sodium chicken broth
• 1 pound (450 g) cooked chicken, shredded
• 1 cup (100 g) shredded cheese (like Gruyère)
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the sliced onions and cook until caramelized, about 20-25 minutes.
3. Pour in the chicken broth and bring to a simmer.
4. Stir in the shredded chicken and season with salt and pepper.
5. Serve in bowls, topped with shredded cheese.
6. Broil in the oven at 400°F (200°C) until cheese is melted and bubbly.

7) Chilli Lime Tofu Skewers

Chilli lime tofu skewers are a delicious way to enjoy a protein-rich meal. This dish combines marinated tofu with vibrant flavors that will excite your taste buds. Tofu is not only high in protein but also provides a great texture when grilled.

To prepare, start by pressing your tofu to remove excess water. Then, marinate it in a mixture of lime juice, chili powder, and your choice of oil. After marinating, thread the tofu onto skewers with your favorite vegetables.

Grill the skewers at 400°F (200°C) for about 10-15 minutes, turning occasionally until crispy and golden. Serve them as a tasty main dish or a fun appetizer at your next gathering.

Ingredients

• 1 package of extra-firm tofu
• 2 tablespoons lime juice
• 1 tablespoon chili powder
• 1 tablespoon oil
• Skewers
• Assorted vegetables (bell peppers, onion, zucchini)

Cooking Instructions

1. Press the tofu to remove water.
2. Mix lime juice, chili powder, and oil in a bowl.
3. Cut tofu into cubes and marinate in the mixture for at least 30 minutes.
4. Thread tofu and vegetables onto skewers.
5. Preheat grill to 400°F (200°C).
6. Grill for 10-15 minutes, turning occasionally.
7. Serve warm.

8) Lemongrass Chicken Noodle Bowls

Lemongrass chicken noodle bowls are a tasty way to enjoy a meal that’s high in protein. This dish features marinated chicken with the fresh flavors of lemongrass, perfect for a nutritious dinner.

Start by cooking vermicelli noodles and topping them with crunchy veggies. Add the juicy lemongrass marinated chicken for a protein punch. A drizzle of flavorful sauce ties it all together.

These bowls are not only delicious but also great for warm weather. They can be made quickly, making them a fantastic weeknight dinner option.

Ingredients

• 1 lb (450g) chicken thighs
• 2 stalks lemongrass, minced
• 2 cups vermicelli noodles
• 1 cup mixed veggies (like carrots and bell peppers)
• 2 tablespoons soy sauce
• 1 tablespoon fish sauce
• Fresh herbs (like cilantro and mint)

Cooking Instructions

1. Marinate chicken with lemongrass, soy sauce, and fish sauce for 30 minutes.
2. Cook vermicelli noodles per package instructions.
3. Grill or sauté the marinated chicken until fully cooked at 165°F (74°C).
4. Assemble the bowls with noodles, chicken, veggies, and herbs.
5. Serve with extra sauce if desired.

9) High-Protein Smoothie with Berries

A high-protein smoothie is a great way to start your day or refuel after a workout. This smoothie combines delicious berries with protein-rich ingredients to keep you full and energized.

You can use Greek yogurt, almond milk, and a scoop of protein powder for a tasty base. Frozen mixed berries add flavor and nutrients while keeping the drink cool and refreshing.

To make it even better, consider adding a teaspoon of honey for sweetness and a bit of almond butter for creaminess.

Ingredients

• 1 cup Greek yogurt
• 1 cup almond milk
• 1 cup mixed frozen berries
• 1 scoop protein powder
• 1 tablespoon honey (optional)
• 1 tablespoon almond butter (optional)

Cooking Instructions

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!

10) Beef Carpaccio with Parmesan

Beef carpaccio is a delicious and elegant dish that is high in protein. It features thinly sliced raw beef, typically made from tenderloin. This dish is not only simple to prepare but also looks stunning on a plate.

To start, season the beef with olive oil, lemon juice, salt, and pepper. Then, add shavings of Parmigiano-Reggiano cheese for a rich flavor. The combination of the tender beef and the sharp cheese is delightful.

You can also add arugula or capers for extra taste and texture. Serve it cold for a refreshing meal that’s perfect as an appetizer.

Ingredients

• 1 pound beef tenderloin
• Olive oil
• Lemon juice
• Salt and pepper
• Parmigiano-Reggiano cheese
• Arugula or capers (optional)

Cooking Instructions

1. Freeze the beef for about 30 minutes to make slicing easier.
2. Slice the beef very thinly.
3. Arrange the slices on a plate.
4. Drizzle with olive oil and lemon juice.
5. Season with salt and pepper.
6. Top with cheese shavings and optional toppings.

11) Omelet with Spinach and Cheese

A spinach and cheese omelet is a quick and nutritious meal that’s perfect for breakfast or any time of day. It’s packed with protein, making it a great choice for your diet.

You can use fresh spinach and your favorite cheese, like feta or cheddar. This dish is not only tasty but also easy to prepare.

Start by whisking a few eggs in a bowl. Add a splash of milk for creaminess, then stir in fresh spinach.

Next, pour the mixture into a heated pan. Once it’s slightly set, sprinkle your chosen cheese on top. Cook until the eggs are fully set and the cheese is melted.

Ingredients

• 3 eggs
• 1 cup fresh spinach
• 1/4 cup cheese (feta or cheddar)
• Salt and pepper to taste
• 1 tablespoon milk

Cooking Instructions

1. Whisk the eggs and milk together in a bowl.
2. Add the spinach and season with salt and pepper.
3. Heat a non-stick skillet over medium heat.
4. Pour the egg mixture into the skillet.
5. Cook until edges begin to set.
6. Sprinkle cheese on one half of the omelet.
7. Fold the omelet and cook until fully set.

12) Protein-Packed Lentil Salad

A protein-packed lentil salad is a delicious way to boost your meals. Lentils are rich in protein and fiber, making them a nutritious choice. This salad combines lentils with fresh vegetables and a tasty dressing.

You can prepare this salad in just a few minutes. Toss cooked lentils with chopped veggies like bell peppers, cucumbers, and cherry tomatoes. Adding feta cheese will give it a nice flavor boost.

For the dressing, mix olive oil, lemon juice, salt, and pepper. Drizzle it over the salad and enjoy a healthy meal that’s perfect for lunch or dinner.

Ingredients

• 1 cup cooked lentils
• 1 cup diced bell peppers
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ cup feta cheese
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Cook the lentils according to package instructions.
2. Chop the vegetables.
3. In a bowl, combine lentils, veggies, and feta cheese.
4. In a separate bowl, mix olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the salad and toss gently. Enjoy!

13) Roasted Chickpea Snack

Roasted chickpeas make a tasty and nutritious snack. They are packed with protein and easy to prepare. You can enjoy them by themselves or add them to salads for extra crunch.

To make roasted chickpeas, start with canned or cooked chickpeas. Rinse and drain them before roasting. Toss them with olive oil and your favorite spices for added flavor.

Bake your chickpeas at 400°F (200°C) for about 20-30 minutes. Shake the pan halfway through to ensure they cook evenly. You’ll end up with a crunchy and satisfying snack.

Ingredients

• 1 can (15 oz/400 g) chickpeas
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon paprika (or your favorite spice)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Rinse and drain the chickpeas.
3. Pat them dry with a paper towel.
4. Toss chickpeas with olive oil and spices.
5. Spread them on a baking sheet in a single layer.
6. Bake for 20-30 minutes, shaking the pan halfway through.
7. Enjoy your delicious roasted chickpeas!

14) Greek Yogurt Parfait with Nuts

Greek yogurt parfaits are a tasty and healthy choice for breakfast. They are rich in protein and offer a wonderful mix of flavors and textures.

Start with a layer of creamy Greek yogurt. Add a handful of your favorite nuts for crunch. Include fresh berries for sweetness and a burst of color.

You can drizzle some honey or maple syrup on top for extra sweetness. This dish is quick to prepare and can be enjoyed any time of day.

Ingredients

• 1 cup Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup nuts (almonds, walnuts, or pecans)
• 1 tablespoon honey or maple syrup

Cooking Instructions

1. In a bowl, add the Greek yogurt as the first layer.
2. Top the yogurt with mixed berries.
3. Add a layer of nuts for crunch.
4. Drizzle with honey or maple syrup.
5. Serve immediately and enjoy!

15) Quinoa Salad with Black Beans

This Quinoa Salad with Black Beans is a tasty and nutritious option. It’s packed with protein, making it a great choice for lunch or dinner. The combination of quinoa and black beans delivers essential amino acids your body needs.

You’ll love how easy it is to prepare. You can enjoy it fresh or keep it in the fridge for meal prep. The salad is also versatile; feel free to add your favorite veggies.

Ingredients

• 2 cups uncooked quinoa (rinsed)
• 2 cups vegetable broth
• 14 ounces black beans (drained and rinsed)
• ½ avocado (diced)
• 1 cup cherry tomatoes (halved)
• 1 bell pepper (diced)
• ¼ cup red onion (chopped)
• Juice of 1 lime
• Salt and pepper to taste

Cooking Instructions

1. Cook quinoa in vegetable broth according to package directions.

2. Let the quinoa cool. Then, mix it with black beans, avocado, tomatoes, bell pepper, and onion.

3. Squeeze lime juice over the salad.

4. Then, season it with salt and pepper. Serve chilled or at room temperature.