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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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Crispy Rice with Spicy Salmon with sushi rice, fresh salmon and sriracha — Japan recipe

🇯🇵JapanAdvanced

Fish and Seafood Dishes

Crispy Rice with Spicy Salmon

Blocks of seasoned sushi rice pan-fried until the outside crackles and the inside stays tender, topped with a tartare of sashimi-grade salmon in sriracha mayo, a slice of avocado, a ring of jalapeño and a drop of unagi sauce. It is the appetizer many people first meet at Japanese restaurants like Nobu, and at home it comes down to one thing: rice that is pressed hard and chilled all the way through before it meets the oil.

35 min380 kcal4 serves

💪High protein🌶️Spicy

Curry Laksa with chicken, coconut milk and rice noodles — Malaysia recipe

🇲🇾MalaysiaMedium

Soups

Curry Laksa

Curry laksa is a Malaysian-Singaporean noodle soup: rice noodles sitting in a spiced coconut curry broth, topped with chicken or shrimp, bean sprouts, and half a boiled egg. The coconut milk gives the broth a rounded sweetness, the curry paste brings heat and color, and a squeeze of lime at the table cuts through the richness. Malaysia and Singapore each have dozens of regional versions, from mild to fiery.

30 min960 kcal2 serves

🌶️Spicy🌾Gluten-free💪High protein

Dense Bean Salad with chickpeas, cucumber and feta — USA recipe

🇺🇸USAAdvanced

Salads

Dense Bean Salad

Three types of beans, crisp vegetables, briny olives, crumbled feta, and a sharp oregano-garlic vinaigrette. This recipe went viral on TikTok in 2024 because it actually works as a full meal. About 13g of protein and 11g of fiber per serving. No cooking required, 15 minutes of prep, holds 4 days in the fridge — and tastes noticeably better the next day.

15 min330 kcal4 serves

🌿Vegetarian🌾Gluten-free💪High protein

Doro Wat (Ethiopian Spiced Chicken Stew) with chicken drumsticks, berbere and niter kibbeh — Ethiopia recipe

🇪🇹EthiopiaAdvanced

Meat Dishes

Doro Wat (Ethiopian Spiced Chicken Stew)

Doro wat is Ethiopia's national dish — a deep red, intensely spiced chicken stew built on a foundation of onions cooked down slowly until they melt into a rich paste. Fiery berbere and aromatic niter kibbeh, a spiced clarified butter, give it heat and depth, while whole hard-boiled eggs simmer in the sauce to soak up flavour. Slow-cooked and celebratory, it's traditionally scooped up with injera, the tangy teff flatbread, in a shared communal meal.

120 min520 kcal6 serves

💪High protein🌶️Spicy🌾Gluten-free

Duck Confit (Confit de Canard) with duck legs, coarse sea salt and duck fat — France recipe

🇫🇷FranceAdvanced

Meat Dishes

Duck Confit (Confit de Canard)

Confit de canard is duck legs cured overnight in salt, thyme and juniper, then cooked slowly submerged in melted duck fat until the meat slides off the bone. It comes from Gascony in south-west France, where ducks are raised for foie gras; confit comes from confire, to preserve. After the 12 to 24 hour cure, the legs spend 2 to 2.5 hours in a 120°C (250°F) oven, fully covered by fat that only trembles, so the work is about 3 hours and the cure is waiting. Cooked legs keep under their fat, which is how the meat was preserved before refrigeration; today the container goes in the fridge. To serve, lay the legs skin-side down in a cold, dry pan and heat gradually to medium until the skin turns dark gold and crackles; legs from the fridge then go into the oven to heat through. The leftover fat is excellent for frying potatoes.

180 min620 kcal4 serves

🌾Gluten-free💪High protein

Egg Roll in a Bowl with pork, cabbage and garlic — USA recipe

🇺🇸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

Eggs Benedict with eggs, butter and bacon — USA recipe

🇺🇸USAMedium

Breakfast and Brunch

Eggs Benedict

The crown jewel of American brunch — perfectly poached eggs on toasted English muffins with Canadian bacon, blanketed in a velvety, lemony hollandaise sauce. Elegant yet achievable at home.

30 min520 kcal2 serves

⚡Quick🥑Keto💪High protein

Eggs Royale (Smoked Salmon Benedict) with eggs, smoked salmon and English muffins — UK recipe

🇬🇧UKMedium

Breakfast and Brunch

Eggs Royale (Smoked Salmon Benedict)

Eggs Royale is Eggs Benedict made with smoked salmon instead of Canadian bacon or ham: a toasted English muffin topped with cold smoked salmon, a poached egg and hollandaise. It also goes by Eggs Atlantic, Eggs Hemingway and Eggs Montreal. The salmon needs no cooking, so the work is getting three things ready at the same moment: the poached eggs, the warm hollandaise and the toasted muffins. Read the whole recipe before you start.

30 min970 kcal2 serves

💪High protein⚡Quick

Egusi Soup (Nigerian Melon Seed Stew) with ground egusi seeds, palm oil and smoked fish — Nigeria recipe

🇳🇬NigeriaAdvanced

Soups

Egusi Soup (Nigerian Melon Seed Stew)

Egusi soup is one of Nigeria's most widely eaten soups — a thick, richly savoury stew built on ground egusi, the dried seeds of a West African melon. The seeds are fried in red palm oil until nutty and set into soft lumps, then simmered with beef, smoked fish, ground crayfish, and fermented locust beans for deep umami, finished with leafy greens. It's hearty, nutty, and satisfying, eaten with pounded yam, eba, or rice.

95 min800 kcal6 serves

💪High protein🌶️Spicy🌾Gluten-free

Empanadas Mendocinas (Argentine Baked Beef Empanadas) with ground beef, smoked paprika and green olives — Argentina recipe

🇦🇷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

Enchiladas Verdes with corn tortillas, tomatillos and shredded chicken — Mexico recipe

🇲🇽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🌾Gluten-free

Extra Crispy Air Fryer Chicken Wings with chicken wings, baking powder and smoked paprika — USA recipe

🇺🇸USAMedium

Meat Dishes

Extra Crispy Air Fryer Chicken Wings

Chicken wings coated in seasoned baking powder and air-fried until the skin shatters like a deep-fried wing, without a deep fryer. Baking powder raises the skin's pH, which speeds up browning and dries the surface into a crisp shell at 200°C. Use wings split into drumettes and flats: pat them bone-dry, toss them in the seasoned powder, and give them 25 minutes with one flip. A basket smaller than 5–6 litres needs two batches. Finish with buffalo, honey-garlic, or BBQ sauce right before serving; the nutrition figures are for the wings without sauce.

35 min290 kcal4 serves

💪High protein🌾Gluten-free

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