Tag

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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🇺🇸USAMedium

Meat Dishes

Egg Roll in a Bowl

Ground pork with garlic, ginger and shredded cabbage in a soy-sesame sauce — all the filling of a Chinese egg roll, none of the wrapper, done in 20 minutes in one skillet. Low-carb, high protein, better than takeout.

20 min350 kcal4 serves

⚡Quick💪High protein🌶️Spicy

Empanadas Mendocinas (Argentine Baked Beef Empanadas)

🇦🇷ArgentinaAdvanced

Meat Dishes

Empanadas Mendocinas (Argentine Baked Beef Empanadas)

Mendocinas are Mendoza's version of the empanada — baked, never fried, and distinguished by a milk dough that bakes softer than the standard. The filling is spiced ground beef with smoked paprika, cumin, green olives, and hard-boiled egg. No raisins. The paprika turns the filling and crust an orange-red that identifies these across Argentina. Made in batches, best eaten warm, and freezable before baking.

100 min310 kcal6 serves

💪High protein🌶️Spicy

🇲🇽MexicoMedium

Meat Dishes

Enchiladas Verdes

Warm corn tortillas wrapped around tender shredded chicken and bathed in a bright, tangy tomatillo salsa. Queso fresco, cool crema, crisp radish, and onion soften the salsa's fresh green heat. Serve the enchiladas as soon as they are assembled, while the tortillas still have a little character.

55 min690 kcal4 serves

💪High protein🌶️Spicy

Esquites (Mexican Street Corn Salad with Cotija, Lime, and Chili)

🇲🇽MexicoMedium

Salads

Esquites (Mexican Street Corn Salad with Cotija, Lime, and Chili)

Esquites is a Mexican street food salad of charred corn kernels mixed with mayo, Mexican crema, lime juice, jalapeño, red onion, cilantro, and crumbled cotija cheese, all dusted with chili powder or Tajín. It is the off-the-cob version of elote — same flavours, easier to eat with a spoon. Street vendors across Mexico City and Oaxaca sell it in small clear cups for snacking on the go. The technique rests on one move: properly charring the corn until 50 percent of the kernels show black spots — the Maillard reaction is what turns this from boiled corn with mayonnaise into the smoky, layered street-food classic. Ready in 20 minutes, serves 6 as a snack or 4 as a side dish for grilled meats and tacos.

20 min220 kcal6 serves

🌿Vegetarian🌾Gluten-free⚡Quick

🇺🇸USAMedium

Meat Dishes

Extra Crispy Air Fryer Chicken Wings

The crispiest chicken wings you'll ever make without a drop of oil for frying. The secret is baking powder — it raises the skin's pH, which accelerates browning and dries the surface into a shattering crust at 200°C in the air fryer. I tested every ratio and landed on one tablespoon per kilogram of wings. Pat the wings bone-dry first, toss them in seasoned baking powder, and give them 25 minutes with one flip. They come out rivaling any deep-fried wing, with a fraction of the fat and none of the mess. Toss in buffalo, honey garlic, or BBQ sauce right before serving.

35 min420 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

🇲🇽MexicoMedium

Meat Dishes

Fajitas

Strips of marinated meat seared at high heat with charred onions and peppers, served sizzling on a hot plate with warm tortillas. The smoky char on the vegetables and the caramelized edges on the meat make all the difference.

30 min570 kcal4 serves

⚡Quick🌶️Spicy💪High protein

🇺🇸USAAdvanced

Meat Dishes

Fall Veggie Hot Honey Bowl

Roasted sweet potato and Brussels sprouts, ground turkey with warm autumn spices, cottage cheese, avocado, and a maple Dijon drizzle — or hot honey if you want to keep it simple. The Brussels sprouts are the key: roasted cut-side down at high heat, they caramelize at the edges and become nutty and faintly sweet.

40 min495 kcal4 serves

💪High protein🌾Gluten-free

🇧🇷BrazilAdvanced

Meat Dishes

Feijoada

Feijoada is the black bean and pork stew eaten across Brazil, most often on Wednesdays and Saturdays and almost always as the only dish of the meal. Salt-cured and smoked pork cook slowly with black beans until the beans give up enough starch to turn the liquid into a dark, thick broth. The set of meats matters more than any seasoning: carne seca for salt and depth, smoked ribs for smoke, paio and calabresa for spice and fat. Origin stories tying it to slave quarters and discarded offcuts are widespread but historically contested, since bean and pork stews were already common in Portugal. Bean soaking and desalting the cured meat happen the day before.

240 min780 kcal6 serves

💪High protein🌾Gluten-free

🇬🇧UKMedium

Fish and Seafood Dishes

Fish and Chips

Fish and Chips is a classic British dish consisting of fried fish and chips. The fish is dipped in batter and deep-fried until golden. The potatoes are cut into thick slices and also deep-fried until crispy.

30 min650 kcal4 serves

⚡Quick💪High protein

🇺🇸USAMedium

Fish and Seafood Dishes

Foil Packet Fish

White fish fillets sealed in foil with cherry tomatoes, olives, capers, zucchini and lemon. Everything steams together in 15 minutes — on the grill or in the oven. Zero cleanup.

30 min270 kcal4 serves

💪High protein🌾Gluten-free⚡Quick

🇧🇷BrazilMedium

Meat Dishes

Fraldinha

Fraldinha is the Brazilian name for the bottom sirloin flap, a long flat muscle with coarse fibres and a loose grain that sits between the flank and the sirloin. It is one of the pillars of churrasco, cooked over charcoal with nothing on it but coarse salt, because the cut already carries enough fat and connective tissue to season itself. What makes or breaks it is not the fire but the knife: the grain is unusually visible and unusually coarse, and slicing along it instead of across it produces meat that no amount of chewing will get through. It is served with vinagrete and farofa, both of which are made while the coals come up to temperature.

45 min620 kcal4 serves

💪High protein🌾Gluten-free

Frango Piri-Piri (Portuguese Grilled Chicken)

🇵🇹PortugalMedium

Meat Dishes

Frango Piri-Piri (Portuguese Grilled Chicken)

Frango piri-piri is spatchcocked chicken grilled under a marinade of hot chillies, garlic and smoked paprika. The bird is cut along the backbone and pressed flat, marinated for at least four hours, and glazed at the end with the portion of marinade that was boiled first.

60 min520 kcal4 serves

🌶️Spicy💪High protein🌾Gluten-free

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