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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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Chicken Katsu with chicken breasts, panko breadcrumbs and tonkatsu sauce — Japan recipe

🇯🇵JapanMedium

Meat Dishes

Chicken Katsu

Chicken katsu is a thin chicken cutlet in a loose, jagged panko crust, fried until the coating crackles and the meat stays juicy. Serve it as a Japanese set meal with finely shredded cabbage, rice, lemon, and fruity tonkatsu sauce.

35 min610 kcal4 serves

💪High protein

Chicken Kiev with chicken, butter and garlic — Russia recipe

🇷🇺RussiaMedium

Meat Dishes

Chicken Kiev

A legendary dish of disputed origin claimed by both Ukrainian and Russian cuisines. Tender chicken breast pounded thin, wrapped around chilled garlic herb butter, coated in crispy breadcrumbs and fried golden.

45 min450 kcal4 serves

💪High protein

Chicken Liver Pâté with chicken liver, bacon and butter — France recipe

🇫🇷FranceMedium

Appetizers and Sandwiches

Chicken Liver Pâté

Chicken liver pâté is a smooth, buttery spread for toast: livers cooked with bacon, onion and carrot, then blended with more butter and a splash of milk. Cook the livers until the centre reaches 70°C and holds it for 2 minutes, then stop — longer frying makes the pâté grainy and bitter.

23 min400 kcal4 serves

⚡Quick🌾Gluten-free💪High protein

Chicken Parmesan with chicken breasts, crushed tomatoes and panko breadcrumbs — USA recipe

🇺🇸USAMedium

Meat Dishes

Chicken Parmesan

Chicken Parmesan is an Italian-American plate of crisp chicken cutlets, bright tomato sauce, mozzarella, and Parmesan. The best version keeps the crumb audible under the cheese instead of burying it in sauce. Serve it with spaghetti for a full restaurant-style dinner, or with a sharp green salad when you want the cutlet to stay the main event.

60 min685 kcal4 serves

💪High protein

Chicken Pastilla (Moroccan Sweet-Savory Pie) with chicken thighs, phyllo and almonds — Morocco recipe

🇲🇦MoroccoAdvanced

Flour and Confectionery Products

Chicken Pastilla (Moroccan Sweet-Savory Pie)

Pastilla is Morocco's most extravagant pie — a crisp, golden pastry of paper-thin warqa (or phyllo) concealing three layers: saffron-spiced shredded chicken, a soft egg-and-onion custard set in the reduced cooking juices, and a sweet crunch of fried almonds scented with orange blossom. Dusted with powdered sugar and cinnamon, it plays sweet against savoury in a way few dishes dare. Born of Arab-Andalusian heritage, it's a celebration centrepiece served at weddings and feasts.

100 min610 kcal6 serves

💪High protein

Chicken Quesadilla with flour tortillas, chicken and Monterey Jack cheese — Mexico recipe

🇲🇽MexicoMedium

Appetizers and Sandwiches

Chicken Quesadilla

Flour tortillas folded over spiced shredded chicken, peppers, and melted cheese, then toasted in a dry pan until golden and crisp. The trick to a quesadilla that doesn't leak is restraint: don't overfill it, and put cheese against both halves of the tortilla so it fuses shut into one crisp, molten package.

25 min550 kcal2 serves

💪High protein⚡Quick🌶️Spicy

Chicken Stir-Fry with Vegetables with chicken, soy sauce and garlic — China recipe

🇨🇳ChinaAdvanced

Meat Dishes

Chicken Stir-Fry with Vegetables

Chicken thighs and whatever vegetables you have, cooked over maximum heat in a soy-sesame-ginger sauce. The fastest way to clear the fridge without the result tasting like leftovers. Done in 20 minutes if the prep is ready.

25 min350 kcal4 serves

💪High protein⚡Quick🌶️Spicy

Chicken Tabaka with chicken, garlic and butter — Georgia recipe

🇬🇪GeorgiaMedium

Meat Dishes

Chicken Tabaka

Georgia's iconic dish: a whole small chicken is butterflied, seasoned with khmeli-suneli, adjika and wine vinegar, then pressed flat and pan-fried under a heavy weight until both sides are deeply golden and crispy. Named after the tapaka — the traditional cast-iron pan with a heavy lid.

60 min450 kcal2 serves

🌶️Spicy💪High protein🌾Gluten-free

Chicken Tagine with Chermoula with chicken thighs, cilantro and preserved lemons — Morocco recipe

🇲🇦MoroccoAdvanced

Meat Dishes

Chicken Tagine with Chermoula

Chermoula is a Moroccan marinade — raw herbs, garlic, cumin, lemon, oil — and it does more work here than the tagine itself. The chicken sits in it overnight if you have time, or two hours if you don't. Either way, something changes in the meat. Then it goes into the pot with preserved lemon, olives, and onion, and cooks low and slow until it falls off the bone. No tagine pot required. A wide, heavy pan with a lid does the same job.

90 min455 kcal4 serves

🌾Gluten-free💪High protein🌶️Spicy

Chicken Tikka Masala with chicken thighs, yogurt and Kashmiri chilli powder — India recipe

🇮🇳IndiaAdvanced

Meat Dishes

Chicken Tikka Masala

Yogurt-marinated chicken thighs seared until charred, then simmered in a spiced tomato-and-onion sauce with cream. The two-stage process is the point: first the tikka — small pieces of chicken cooked hard over direct heat — then the masala, the spiced sauce they finish in. The char on the chicken is not incidental. It sits in contrast to the cream, and without it you have a decent tomato curry rather than tikka masala. The sauce needs properly browned onion, bloomed spices, and enough cooking time for the tomatoes to lose their sharpness. The chicken marinates for at least an hour, ideally overnight.

65 min490 kcal4 serves

🌾Gluten-free🌶️Spicy💪High protein

Chili with beef, bell pepper and chili pepper — USA recipe

🇺🇸USAAdvanced

Soups

Chili

Chili con carne is a thick, spicy stew of beef, red beans and tomatoes seasoned with cumin, paprika and hot chili. Despite the Spanish name it comes from Texas, where it has been the official state dish since 1977, and belongs to Tex-Mex cooking rather than to Mexico. It warms and fills, which makes it food for the cold season.

65 min570 kcal4 serves

🌶️Spicy🌾Gluten-free💪High protein

Chili con Carne with ground beef, kidney beans and tomato — USA recipe

🇺🇸USAMedium

Meat Dishes

Chili con Carne

Ground beef simmered with tomatoes, kidney beans and a short list of spices. The tomato paste goes in first and cooks dry — that single step is what separates a flat chili from one with actual depth.

60 min420 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

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