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High-protein recipes

Thirty grams of protein or more per serving, without a protein powder in sight. Meat, fish, eggs, beans, and dairy doing their actual job.

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Keralan Fish Curry with fish, coconut milk and curry leaves — India recipe

🇮🇳IndiaMedium

Fish and Seafood Dishes

Keralan Fish Curry

South Indian fish curry from Kerala — tender white fish fillets simmered in a coconut milk sauce with curry leaves, mustard seeds, and tamarind. It is tangier than most creamy curries and deeply aromatic from the tempered spices and fresh curry leaves. In Kerala the sour note comes from kudampuli (kodampuli, Malabar tamarind), a dried souring fruit; ordinary tamarind paste is the easier-to-find stand-in used here, and it balances the richness of the coconut milk. The golden rule: never stir the fish, just shake the pan gently to keep the fillets intact.

35 min410 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

Khe (Korean Marinated Fish) with salmon, vinegar and garlic — Korea recipe

🇰🇷KoreaMedium

Appetizers and Sandwiches

Khe (Korean Marinated Fish)

A Korean-style marinated salmon salad where fish is cured in vinegar then tossed with vegetables, garlic, chili and soy sauce. Bold, spicy and fresh — best after marinating for at least 4 hours.

35 min120 kcal6 serves

🌶️Spicy💪High protein

Khorovats with pork neck, eggplant and pomegranate molasses — Armenia recipe

🇦🇲ArmeniaAdvanced

Meat Dishes

Khorovats

The Armenian grill: pork neck marinated with onion, pomegranate molasses, and Aleppo pepper, then skewered and cooked over wood coals, served with whole eggplant, peppers, and tomatoes charred into a smoky salad. The cooked meat is rested between sheets of lavash to steam, which keeps it tender and infuses the bread with smoke. The pork marinates for at least 4 hours, ideally overnight, and the fire has to burn down to coals before you cook; neither is counted in the time.

75 min470 kcal6 serves

💪High protein

Kimchi with napa cabbage, gochugaru and garlic — Korea recipe

🇰🇷KoreaMedium

Vegetable and Mushroom Dishes

Kimchi

Kimchi is a traditional Korean dish — fermented Peking cabbage with spicy spices and seasonings. Characterized by a bright tangy flavor with sour notes, crisp texture and intense aroma.

45 min50 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

Kimchi Jjigae (Korean Kimchi Stew) with napa cabbage kimchi, pork belly and firm tofu — Korea recipe

🇰🇷KoreaMedium

Soups

Kimchi Jjigae (Korean Kimchi Stew)

Kimchi jjigae is a Korean stew built around well-fermented napa cabbage kimchi, pork belly and tofu. Frying the kimchi with the pork first turns its sharp brine into a deep red broth; the tofu goes in late so it stays in soft, generous pieces. Rice and a few banchan are all it needs.

45 min395 kcal4 serves

🌶️Spicy💪High protein

Korean Fried Chicken with chicken, cornstarch and garlic — Korea recipe

🇰🇷KoreaAdvanced

Meat Dishes

Korean Fried Chicken

Korean fried chicken, or yangnyeom chicken (양념치킨), is chicken fried twice — once to cook it, then again, hotter, to set a thin glassy crust — and tossed in a sticky sauce of gochujang, honey, garlic and soy. The double fry is the whole technique: it drives moisture out of the coating, so the crust stays crisp even under the glaze. In Korea it is a popular takeaway, eaten with pickled radish and cold beer.

40 min620 kcal2 serves

🌶️Spicy💪High protein

Korean Spicy Squid Stir-Fry with squid, gochujang and garlic — Korea recipe

🇰🇷KoreaMedium

Fish and Seafood Dishes

Korean Spicy Squid Stir-Fry

A bold Korean stir-fry of tender squid with carrot, bell pepper, and onion in a spicy-sweet gochujang sauce. Fast, fiery, and deeply savory — ready in about 20 minutes, most of it knife work; the stir-frying itself takes under 10. Serve with rice and kimchi.

20 min370 kcal2 serves

🌶️Spicy💪High protein

Krautpfanne (German Cabbage and Sausage Skillet) with smoked sausage, white cabbage and onion — Germany recipe

🇩🇪GermanyMedium

Meat Dishes

Krautpfanne (German Cabbage and Sausage Skillet)

Krautpfanne is a southern German one-pan supper: white cabbage cut into ribbons, onion and smoked sausage cooked down in lard with caraway and sweet paprika. Kraut is simply what cabbage is called in Bavaria, Swabia and Austria, and the pan takes its name from it. The sausage goes in first so that the fat it renders is what the cabbage cooks in, and the last few minutes happen with the lid off, which is where the browned edges come from. A spoonful of vinegar at the end keeps it from sitting heavy.

30 min430 kcal4 serves

⚡Quick🌾Gluten-free💪High protein

Larb with chicken, lime and mint — Thailand recipe

🇹🇭ThailandMedium

Salads

Larb

Thai minced meat salad dressed with lime juice, fish sauce and toasted rice powder. Explosively fresh, herby and spicy — one of the most vibrant dishes in Southeast Asian cuisine.

35 min220 kcal2 serves

🌶️Spicy💪High protein🌾Gluten-free

Lasagna with lasagna pasta, ground beef and ricotta — Italy recipe

🇮🇹ItalyAdvanced

Cereal and Pasta Dishes

Lasagna

Lasagna is baked layers of wide pasta sheets, meat sauce, béchamel and cheese. This version also adds a layer of ricotta mixed with egg and Parmesan, the way Italian-American kitchens often do it, so it comes out denser and richer than a plain ragù-and-béchamel lasagne. Bake it 35–40 minutes and let it rest before cutting, so the layers set into clean squares.

100 min950 kcal6 serves

💪High protein

Lavangi (Azerbaijani Walnut-Stuffed Fish) with sea bass, walnuts and onion — Azerbaijan recipe

🌍AzerbaijanAdvanced

Fish and Seafood Dishes

Lavangi (Azerbaijani Walnut-Stuffed Fish)

Lavangi is an Azerbaijani fish stuffed with a paste of walnuts, onion, and sour plums with narsharab. The grated onion must be squeezed dry, or the filling turns watery. The fish is stuffed, sewn shut, rubbed with narsharab, and baked until the skin is dark and glossy. It's a festive Talysh and Lankaran dish, a classic of the Novruz table.

75 min450 kcal4 serves

💪High protein🌾Gluten-free

Lemon Butter Chicken with chicken, butter and lemon — USA recipe

🇺🇸USAMedium

Meat Dishes

Lemon Butter Chicken

Chicken breasts pounded flat, pan-seared golden, then finished in a quick lemon butter pan sauce. Done in 25 minutes. The sauce comes together in the same skillet.

25 min380 kcal4 serves

💪High protein⚡Quick

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