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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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Omurice (Japanese Omelette Rice) with rice, eggs and chicken — Japan recipe

🇯🇵JapanMedium

Breakfast and Brunch

Omurice (Japanese Omelette Rice)

Japan's diner classic: ketchup-fried chicken rice packed into an oval and wrapped in a thin, barely-set omelette. The move that separates good omurice from sour, soggy rice is frying the ketchup in the hot pan before it ever touches the rice, and the egg is finished off the heat while it still looks underdone.

25 min620 kcal2 serves

⚡Quick💪High protein

One-Pot Chicken and Rice with chicken thighs, rice and chicken broth — USA recipe

🇺🇸USAMedium

Meat Dishes

One-Pot Chicken and Rice

Chicken thighs seared until golden, then rice and broth go in the same pan and everything cooks together. The rice absorbs all the chicken juices and spiced broth — nothing is wasted, nothing gets washed up separately. One pan, 40 minutes, dinner done.

40 min480 kcal4 serves

💪High protein🌾Gluten-free

One-Pot Lemon Asparagus Pasta with Shrimp with large shrimp, asparagus and linguine — Mediterranean recipe

🌊MediterraneanAdvanced

Fish and Seafood Dishes

One-Pot Lemon Asparagus Pasta with Shrimp

Pasta cooked directly in broth with lemon, garlic and white wine, so the starch that normally washes down the drain becomes the sauce. Asparagus and shrimp go in at the very end — two minutes, no more — so they stay bright and barely cooked. The whole thing comes together in one pan in half an hour. Works just as well with salmon or scallops if shrimp isn't your thing.

30 min520 kcal4 serves

⚡Quick🌶️Spicy💪High protein

One-Skillet Sweet Potato Turkey Bowl with sweet potatoes, lean ground turkey and baby spinach — USA recipe

🇺🇸USAAdvanced

Meat Dishes

One-Skillet Sweet Potato Turkey Bowl

Ground turkey, sweet potato, spinach, and bell pepper — all cooked in one skillet on the stovetop, no oven needed. The sweet potato steams under a lid with a splash of broth while the turkey browns. Top with cold cottage cheese, avocado, and hot honey. The fastest version in this bowl series.

30 min490 kcal4 serves

💪High protein⚡Quick🌾Gluten-free

Oven-Roasted Chicken Shawarma with boneless chicken thighs, garlic and lemon juice — Lebanon recipe

🇱🇧LebanonAdvanced

Meat Dishes

Oven-Roasted Chicken Shawarma

This home-oven shawarma trades the vertical spit for a fiercely hot sheet pan and a final pass under the broiler. The chicken thighs stay juicy while their thin edges blister and char, which gives the platter the roasted spice flavor people expect from shawarma. Serve it with warm pita, toum, pickles and chopped vegetables, or turn the same chicken into a rice bowl.

300 min515 kcal6 serves

💪High protein

Oyakodon (Japanese Chicken and Egg Rice Bowl) with chicken, eggs and dashi — Japan recipe

🇯🇵JapanMedium

Cereal and Pasta Dishes

Oyakodon (Japanese Chicken and Egg Rice Bowl)

Oyakodon is a Japanese rice bowl (donburi) of chicken and onion simmered in sweet-savoury dashi broth, finished with softly set egg and served over rice. The name means "parent and child": chicken and egg in one bowl, which is either charming or a little dark depending on your mood. It's the easiest donburi to get right at home, and the one I make when there's nothing in the fridge but chicken thighs, eggs and rice. The egg goes in at the very end and sets into soft, barely cooked curds, and the whole thing takes about fifteen minutes.

20 min550 kcal2 serves

⚡Quick💪High protein

Pad Kra Pao (Thai Basil Chicken) with chicken, basil and garlic — Thailand recipe

🇹🇭ThailandMedium

Meat Dishes

Pad Kra Pao (Thai Basil Chicken)

Thailand’s most popular everyday street food — minced chicken stir-fried with garlic, fresh chili, and holy basil in a savory oyster-fish sauce glaze. Finished with a crispy fried egg on top and a drizzle of runny yolk over jasmine rice. Ready in under 15 minutes.

25 min300 kcal2 serves

🌶️Spicy💪High protein⚡Quick

Pad See Ew with wide rice noodles, dark soy sauce and Chinese broccoli — Thailand recipe

🇹🇭ThailandMedium

Cereal and Pasta Dishes

Pad See Ew

The Thai stir-fry of wide rice noodles seared in a hot wok with chicken, egg, and Chinese broccoli, coated in a sweet-savoury sauce of dark and light soy. It's the mild, smoky counterpart to pad thai — no tamarind, no peanuts, no chili heat built in — and it lives on the char that only a screaming-hot pan can give.

25 min600 kcal2 serves

⚡Quick💪High protein🌶️Spicy

Paella with rice, saffron and chicken — Spain recipe

🇪🇸SpainAdvanced

Cereal and Pasta Dishes

Paella

Paella is a famous Spanish dish originating from the Valencia region — a flavorful combination of rice, saffron, seafood and meat cooked in a large flat pan.

90 min660 kcal4 serves

💪High protein

Pan-Fried Fish Fillets with fish, flour and lemon — USA recipe

🇺🇸USAMedium

Fish and Seafood Dishes

Pan-Fried Fish Fillets

White fish fillets dredged in seasoned flour and pan-fried until crispy outside and flaky inside. Works with cod, haddock, sea bass, tilapia or any firm white fish. Done in under 15 minutes once the prep is done.

20 min280 kcal4 serves

💪High protein⚡Quick

Panko Shrimp with shrimp, panko and egg — Japan recipe

🇯🇵JapanMedium

Fish and Seafood Dishes

Panko Shrimp

Crispy Japanese-style shrimp coated in panko breadcrumbs that deliver an incredibly light, airy crust while keeping the shrimp juicy inside. The secret is the three-stage breading and precise oil temperature.

30 min340 kcal4 serves

⚡Quick💪High protein

Pasta Primavera with pasta, tomato and zucchini — Italy recipe

🇮🇹ItalyAdvanced

Cereal and Pasta Dishes

Pasta Primavera

Pasta Primavera is a popular American dish inspired by Italian traditions, created in the 1970s at Le Cirque restaurant in New York City. Light and fresh, perfect for spring and summer.

30 min430 kcal4 serves

🌿Vegetarian⚡Quick💪High protein

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