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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.

All ⏱Under 30 min ⏱Under 60 min

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🇺🇸USAMedium

Meat Dishes

Fried Chicken

A classic American dish that has become an icon of Southern cooking. Pieces of chicken on the bone, covered with a crispy, golden brown breading.

45 min225 kcal4 serves

🌶️Spicy💪High protein

★4.6

🇬🇧UKAdvanced

Fish and Seafood Dishes

Fried Cod

Fried cod is a simple and delicious dish made from fresh or defrosted cod fillets. Especially popular in Scandinavian, British and Portuguese cuisines.

65 min225 kcal4 serves

🥑Keto💪High protein🌾Gluten-free

★4.5

🇺🇸USAMedium

Fish and Seafood Dishes

Fried Shrimp

Shrimp coated in seasoned flour, dipped in egg, and fried in hot oil until the crust turns deep gold and audibly crunchy. Served with a squeeze of lemon, the contrast between crisp shell and tender, juicy shrimp is addictive.

30 min275 kcal4 serves

⚡Quick💪High protein

★4.8

🇮🇩IndonesiaAdvanced

Salads

Gado-Gado

A warm Indonesian salad of blanched and fresh vegetables, potato, and egg, drizzled with a rich spiced peanut sauce. Indonesia's national dish — gado-gado means 'mix-mix', and you can use whatever vegetables you have on hand.

30 min230 kcal2 serves

🌿Vegetarian⚡Quick🌶️Spicy

★4.7

🇺🇸USAMedium

Meat Dishes

Garlic Butter Chicken with Rice

Chicken thighs seared skin-side down until the fat renders and the skin turns deep gold, then finished in the oven on a bed of garlic-butter rice that absorbs all the drippings. The rice cooks in chicken fat and broth simultaneously — which is why it tastes nothing like rice made separately. One pan, under 40 minutes, 38g of protein per serving.

35 min580 kcal4 serves

⚡Quick💪High protein🌾Gluten-free

★4.6

🇺🇸USAMedium

Fish and Seafood Dishes

Garlic Butter Shrimp

Juicy shrimp seared in a rich garlic butter sauce with a splash of lemon. Ready in 15 minutes and perfect over pasta, rice, or with crusty bread.

15 min290 kcal4 serves

💪High protein⚡Quick🌾Gluten-free

★4.9

🇺🇸USAMedium

Meat Dishes

Greek Chicken Bowls

Chicken thighs marinated in Greek yogurt, lemon and oregano, baked until charred at the edges, served over rice with cucumber, tomatoes, red onion, feta and a quick homemade tzatziki. Around 40g of protein per bowl — Mediterranean flavors in one assembly.

40 min490 kcal4 serves

💪High protein🌾Gluten-free

★4.6

🇬🇷GreeceMedium

Salads

Greek Salad

Greek salad is a classic dish from the Mediterranean that includes fresh vegetables, olives and feta cheese seasoned with olive oil and oregano.

25 min200 kcal4 serves

🌿Vegetarian🥑Keto⚡Quick

★4.6

🇺🇸USAAdvanced

Fish and Seafood Dishes

Grilled Salmon

Grilled salmon with honey, soy sauce and garlic marinade. The marinade gives the salmon a rich flavor, and the grill creates a delicious crust while keeping the fish juicy.

65 min325 kcal4 serves

💪High protein

★4.4

🇺🇸USAMedium

Fish and Seafood Dishes

Grilled Shrimp

Jumbo shrimp marinated in garlic, lemon, smoked paprika and olive oil, then grilled fast over high heat. Ready in 30 minutes, works as a main or an appetizer.

30 min220 kcal4 serves

💪High protein🌾Gluten-free⚡Quick

★4.7

🇺🇸USAAdvanced

Meat Dishes

Grilled Steak (Reverse Sear Method)

The reverse sear is the definitive method for cooking a thick steak to perfect, uniform doneness with an aggressively crusted exterior — and it produces reliably superior results to every traditional technique. The principle is the inversion of conventional wisdom: instead of searing first and finishing low, you cook the steak slowly at 120°C (250°F) until the interior reaches 10°C below your target temperature, then sear it over maximum heat for 60 to 90 seconds per side. Because the interior is already at the correct temperature, the high-heat sear builds the Maillard crust without creating the gray, overcooked band that plagues traditional searing. The result is a steak that is uniformly pink from edge to edge with a dark, shatteringly crisp crust. A meat thermometer is not optional — it is the entire technique.

90 min650 kcal2 serves

🌾Gluten-free💪High protein

★4.8

Grilled Whole Fish (Mediterranean Style)

🇬🇷GreeceMedium

Fish and Seafood Dishes

Grilled Whole Fish (Mediterranean Style)

Grilling a whole fish over live fire is the defining seafood technique of the Mediterranean — practised from the Greek islands to the Spanish costa, from Turkey to Morocco — and it is dramatically simpler than it appears. A whole fish holds its moisture better than fillets (the skin and bones act as a self-basting, self-insulating shell), cooks more evenly, and has infinitely more flavor from the bones. The keys are three: the scoring (diagonal cuts through the skin so heat penetrates the flesh without waiting for it to tunnel in from the ends), the stuffing (fresh herbs and lemon slices that steam the interior with aromatic vapour as the fish cooks), and leaving the fish undisturbed for 7 to 8 minutes before the first flip so a full char crust forms and the fish releases cleanly from the grates. Sea bass (branzino), sea bream, red snapper, and whole trout are the best candidates: white-fleshed, mild, firm-skinned, and sized for individual portions.

40 min320 kcal4 serves

🌾Gluten-free🌶️Spicy💪High protein

★4.4

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Vegetarian Keto Quick Spicy Gluten-free low-calorie High protein Vegan