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A variety of high-protein recipes meals including chicken, salmon, eggs, beans, yogurt, and vegetables

33 High Protein Recipes to Keep You Fuller for Longer

Discover 33 easy high-protein recipes for breakfast, lunch, dinner, and snacks. From Greek yogurt overnight oats and cottage cheese pancakes to chicken quinoa bowls, baked salmon, lentil curry, and tofu peanut noodles, these practical recipes combine protein-rich ingredients with vegetables, whole grains, and healthy fats. Find simple meal-prep tips, ingredient substitutions, and balanced meal ideas to make satisfying meals throughout the week.
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Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings: 33 recipes
Course: Breakfast, Dinner, Lunch, Snacks
Cuisine: American, Asian, International, Mediterranean
Ingredients Equipment Method Notes

Ingredients
  

Recipe 1: Cottage Cheese Protein Pancakes
  • 1 cup cottage cheese
  • 2 large eggs
  • 1/2 cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • 1 as needed oil For lightly greasing the skillet
Recipe 2: Greek Yogurt Overnight Oats
  • 1/2 cup rolled oats
  • 3/4 cup plain Greek yogurt
  • 1/4 cup milk of choice
  • 1 tablespoon chia seeds
  • 1/2 cup berries
  • 1 optional cinnamon To taste
Recipe 3: Spinach and Cheddar Egg Muffins
  • 6 large eggs
  • 1 cup chopped spinach
  • 1/2 cup shredded cheddar cheese
  • 2 tablespoons milk
  • 1 to taste black pepper
Recipe 4: Peanut Butter and Greek Yogurt Breakfast Bowl
  • 1 cup plain Greek yogurt
  • 1 tablespoon peanut butter
  • 1/2 medium banana Sliced
  • 2 tablespoons rolled oats
  • 1 pinch cinnamon
Recipe 5: Black Bean and Egg Breakfast Burritos
  • 4 large eggs
  • 1 cup cooked black beans Drained and rinsed
  • 2 medium whole-wheat tortillas
  • 1/2 cup salsa
  • 1/4 cup shredded cheese Optional
  • 1 to taste black pepper
Recipe 6: Tuna Pasta Salad
  • 2 cups cooked whole-wheat pasta
  • 1 can tuna in water Drained
  • 1/2 cup plain Greek yogurt
  • 1/2 cup chopped cucumber
  • 1/2 cup halved cherry tomatoes
  • 1 tablespoon lemon juice
  • 1 to taste black pepper
Recipe 7: Chicken Quinoa Salad
  • 1 cup cooked chicken breast Chopped
  • 1 cup cooked quinoa
  • 1 cup chopped cucumber and tomatoes
  • 2 tablespoons chopped parsley
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
Recipe 8: Chickpea, Tuna, and White Bean Salad
  • 1 can tuna Drained
  • 1 cup canned chickpeas Drained and rinsed
  • 1 cup canned white beans Drained and rinsed
  • 1/2 cup chopped red onion
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 to taste fresh parsley and black pepper
Recipe 9: Cottage Cheese Chicken Salad Sandwich
  • 1 cup cooked shredded chicken
  • 1/2 cup cottage cheese
  • 1 stalk celery Finely chopped
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • 1 to taste black pepper
  • 4 slices whole-grain bread
Recipe 10: Turkey and Black Bean Rice Bowls
  • 1 pound lean ground turkey
  • 1 cup cooked black beans
  • 2 cups cooked brown rice
  • 1 medium bell pepper Chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 as needed salsa For serving
Recipe 11: Lentil and Vegetable Soup
  • 1 cup dried lentils Rinsed
  • 1 medium onion Chopped
  • 2 medium carrots Diced
  • 2 stalks celery Diced
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon dried thyme
Recipe 12: Tofu and Edamame Rice Bowl
  • 8 ounces firm tofu Cubed
  • 1 cup shelled edamame
  • 2 cups cooked brown rice
  • 1 cup broccoli florets
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 to taste garlic and ginger Minced or grated
Recipe 13: Creamy Chicken and Mushroom Skillet
  • 1 pound boneless, skinless chicken breast
  • 8 ounces sliced mushrooms
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup plain Greek yogurt
  • 2 cloves garlic Minced
  • 1 teaspoon dried thyme
  • 1 teaspoon olive oil
Recipe 14: Baked Salmon with Rice and Broccoli
  • 2 fillets salmon
  • 2 cups broccoli florets
  • 2 cups cooked brown rice
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 to taste garlic powder and black pepper
Recipe 15: Turkey Meatballs with Tomato Sauce
  • 1 pound lean ground turkey
  • 1 large egg
  • 1/3 cup whole-wheat breadcrumbs
  • 2 cloves garlic Minced
  • 1 teaspoon Italian seasoning
  • 2 cups tomato sauce
Recipe 16: One-Pot Chicken and Brown Rice
  • 1 pound boneless chicken breast Cubed
  • 1 cup brown rice Uncooked
  • 2 1/2 cups low-sodium chicken broth Adjust as needed for the rice
  • 1 small onion Chopped
  • 1 cup diced carrots
  • 1 teaspoon paprika
  • 1 teaspoon olive oil
Recipe 17: Black Bean and Quinoa Chili
  • 1 cup cooked black beans
  • 1/2 cup uncooked quinoa Rinsed
  • 1 can diced tomatoes
  • 1 small onion Chopped
  • 1 medium bell pepper Diced
  • 2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
Recipe 18: Garlic Shrimp and Whole-Wheat Pasta
  • 12 ounces peeled shrimp
  • 8 ounces whole-wheat pasta Uncooked
  • 3 cloves garlic Minced
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped parsley
  • 1 to taste black pepper
Recipe 19: Healthy Turkey Burgers
  • 1 pound lean ground turkey
  • 1 tablespoon Dijon mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 to taste black pepper
  • 4 as needed whole-grain burger buns For serving
  • 1 as needed lettuce For serving
Recipe 20: Tuna and White Bean Tomato Pasta
  • 8 ounces whole-wheat pasta Uncooked
  • 1 can tuna Drained
  • 1 cup canned white beans Drained and rinsed
  • 1 can diced tomatoes
  • 2 cloves garlic Minced
  • 1 tablespoon olive oil
  • 1 to taste dried oregano and black pepper
Recipe 21: Chicken Fajita Bowls
  • 1 pound chicken breast Sliced
  • 1 medium bell pepper Sliced
  • 1 medium onion Sliced
  • 2 cups cooked brown rice
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 tablespoon lime juice
Recipe 22: Cottage Cheese Stuffed Baked Potatoes
  • 2 medium baking potatoes
  • 1 cup cottage cheese
  • 2 stalks green onions Sliced
  • 1/2 cup steamed broccoli Chopped
  • 1 to taste black pepper and paprika
Recipe 23: Beef and Broccoli Stir-Fry
  • 1 pound lean beef Thinly sliced
  • 3 cups broccoli florets
  • 2 cloves garlic Minced
  • 1 teaspoon grated ginger
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1/2 cup water
  • 1 teaspoon sesame oil
Recipe 24: Baked Cod with Chickpeas and Tomatoes
  • 2 fillets cod
  • 1 can chickpeas Drained and rinsed
  • 1 can diced tomatoes
  • 1 small onion Sliced
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 to taste lemon juice and parsley
Recipe 25: Spinach and Feta Frittata
  • 6 large eggs
  • 2 cups fresh spinach
  • 1/3 cup crumbled feta
  • 1/4 cup milk
  • 1/2 small onion Chopped
  • 1 to taste black pepper
Recipe 26: Red Lentil Curry
  • 1 cup dried red lentils Rinsed
  • 1 can diced tomatoes
  • 1 small onion Chopped
  • 2 cloves garlic Minced
  • 1 teaspoon grated ginger
  • 1 teaspoon curry powder
  • 3 cups vegetable broth or water
Recipe 27: Chicken and Vegetable Soup
  • 1 pound boneless chicken breast
  • 2 medium carrots Chopped
  • 2 stalks celery Chopped
  • 1 medium onion Chopped
  • 6 cups low-sodium chicken broth
  • 1 cup chopped green beans
  • 1 teaspoon dried thyme
Recipe 28: Salmon and Edamame Rice Bowls
  • 2 fillets salmon
  • 1 cup shelled edamame
  • 2 cups cooked brown rice
  • 1 medium cucumber Sliced
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon grated ginger
  • 1 teaspoon rice vinegar
Recipe 29: Greek Chicken Bowls
  • 1 pound chicken breast Cubed
  • 2 cups cooked brown rice
  • 1 medium cucumber Chopped
  • 1 cup cherry tomatoes Halved
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • 1 to taste garlic and black pepper
Recipe 30: Egg Fried Rice with Edamame
  • 3 cups cooked, chilled rice
  • 3 large eggs
  • 1 cup shelled edamame
  • 1 cup mixed vegetables
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 2 stalks green onions Sliced
Recipe 31: White Bean and Turkey Chili
  • 1 pound lean ground turkey
  • 2 cups canned white beans Drained and rinsed
  • 1 small onion Chopped
  • 1 can diced tomatoes
  • 2 cups low-sodium chicken broth
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
Recipe 32: Cottage Cheese and Berry Bowl
  • 1 cup cottage cheese
  • 1/2 cup strawberries or blueberries
  • 1 tablespoon chopped nuts Optional
  • 1 optional cinnamon To taste
Recipe 33: Tofu Peanut Noodle Bowls
  • 8 ounces firm tofu Cubed
  • 6 ounces whole-wheat noodles Uncooked
  • 1 cup shredded carrots
  • 1 cup sliced bell pepper
  • 2 tablespoons peanut butter
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon lime juice
  • 1 as needed warm water To thin the sauce

Equipment

  • Blender
  • mixing bowls
  • Measuring cups and spoons
  • Skillet
  • saucepan
  • Large cooking pot
  • Baking tray
  • Muffin tin
  • oven
  • whisk
  • Knife and cutting board
  • Food storage containers

Method
 

  1. 1. Cottage Cheese Protein Pancakes: Blend the cottage cheese, eggs, oats, baking powder, and vanilla until combined. Heat a lightly oiled skillet over medium-low heat. Pour small portions of batter into the pan. Cook until bubbles form, then flip and cook until the centers are set. Serve with berries or plain Greek yogurt.
  2. 2. Greek Yogurt Overnight Oats: Combine the oats, Greek yogurt, milk, and chia seeds in a jar. Stir well and refrigerate for at least 4 hours or overnight. Add berries and cinnamon before serving. Add a splash of milk if you prefer a thinner consistency.
  3. 3. Spinach and Cheddar Egg Muffins: Preheat the oven to 350°F (175°C). Whisk the eggs and milk in a bowl. Stir in the spinach, cheddar, and black pepper. Divide the mixture between six greased muffin cups. Bake for 18–22 minutes, or until the centers are set.
  4. 4. Peanut Butter and Greek Yogurt Breakfast Bowl: Add the Greek yogurt to a bowl. Swirl in the peanut butter, then top with banana slices, oats, and cinnamon. Serve immediately.
  5. 5. Black Bean and Egg Breakfast Burritos: Scramble the eggs in a nonstick skillet. Warm the black beans in a small saucepan or microwave. Divide the eggs and beans between the tortillas. Add salsa and cheese, then fold the tortillas into burritos. Serve warm or cool completely before refrigerating for meal prep.
  6. 6. Tuna Pasta Salad: Cook the pasta according to the package directions and let it cool. Combine the tuna, Greek yogurt, lemon juice, and black pepper. Add the pasta, cucumber, and tomatoes. Toss gently and refrigerate until ready to serve.
  7. 7. Chicken Quinoa Salad: Prepare the quinoa according to the package directions and cool it. Add the chicken, quinoa, vegetables, and parsley to a bowl. Whisk the olive oil and lemon juice together. Pour the dressing over the salad and toss to combine.
  8. 8. Chickpea, Tuna, and White Bean Salad: Place the tuna, chickpeas, and white beans in a large bowl. Add the red onion and parsley. Mix the lemon juice, olive oil, and black pepper. Toss everything together and chill before serving.
  9. 9. Cottage Cheese Chicken Salad Sandwich: Mash the cottage cheese slightly for a smoother texture. Mix it with the mustard, lemon juice, and black pepper. Fold in the chicken and celery. Spoon the filling onto whole-grain bread and add lettuce or tomato if desired.
  10. 10. Turkey and Black Bean Rice Bowls: Cook the ground turkey in a skillet until browned. Add the bell pepper, cumin, and paprika. Continue cooking until the turkey reaches an internal temperature of 165°F (74°C). Stir in the black beans and heat through. Divide the rice between bowls and add the turkey mixture and salsa.
  11. 11. Lentil and Vegetable Soup: Sauté the onion, carrots, and celery in a large pot. Add the lentils, tomatoes, broth, cumin, and thyme. Bring to a boil, then reduce the heat. Simmer until the lentils are tender, adding water or broth if needed. Season to taste and serve warm.
  12. 12. Tofu and Edamame Rice Bowl: Press the tofu to remove excess moisture and cut it into cubes. Brown the tofu in a skillet with a little oil. Steam the broccoli and edamame until tender. Add the soy sauce, garlic, and ginger to the tofu. Serve over brown rice with the vegetables.
  13. 13. Creamy Chicken and Mushroom Skillet: Cut the chicken into evenly sized pieces. Heat the olive oil in a skillet and brown the chicken. Add the mushrooms, garlic, and thyme. Pour in the broth and cook until the chicken reaches 165°F (74°C) internally. Remove the skillet from direct heat and stir in the Greek yogurt. Serve with brown rice, potatoes, or steamed vegetables.
  14. 14. Baked Salmon with Rice and Broccoli: Preheat the oven to 400°F (200°C). Place the salmon on a lined baking tray. Season with olive oil, lemon juice, garlic powder, and black pepper. Arrange the broccoli beside the salmon. Bake until the salmon reaches 145°F (63°C) internally and flakes easily. Serve with cooked brown rice.
  15. 15. Turkey Meatballs with Tomato Sauce: Preheat the oven to 400°F (200°C). Mix the turkey, egg, breadcrumbs, garlic, and Italian seasoning. Shape into evenly sized meatballs. Bake until the centers reach 165°F (74°C). Warm the tomato sauce in a saucepan, add the cooked meatballs, and simmer briefly before serving.
  16. 16. One-Pot Chicken and Brown Rice: Brown the chicken in olive oil in a large pot. Add the onion, carrots, and paprika. Stir in the rice and broth. Cover and simmer according to the rice package instructions, checking liquid levels as needed. Confirm the chicken reaches 165°F (74°C) and the rice is tender before serving.
  17. 17. Black Bean and Quinoa Chili: Sauté the onion and bell pepper in a large pot. Add the tomatoes, black beans, quinoa, broth, cumin, and chili powder. Bring to a boil, then reduce the heat. Simmer until the quinoa is tender and the chili thickens. Add extra broth if the mixture becomes too thick.
  18. 18. Garlic Shrimp and Whole-Wheat Pasta: Cook the pasta according to the package directions. Heat the olive oil in a skillet and sauté the garlic briefly. Add the shrimp and cook until opaque and cooked through. Toss with the drained pasta, lemon juice, parsley, and black pepper. Add a little pasta water if needed to loosen the sauce.
  19. 19. Healthy Turkey Burgers: Mix the turkey with mustard, garlic powder, paprika, and black pepper. Form into four evenly sized patties. Cook in a skillet or on a grill until the internal temperature reaches 165°F (74°C). Serve on whole-grain buns with lettuce and tomato.
  20. 20. Tuna and White Bean Tomato Pasta: Cook the pasta according to the package directions. Sauté the garlic in olive oil. Add the tomatoes, oregano, and black pepper. Stir in the white beans and tuna. Simmer briefly, then toss with the drained pasta. Add spinach or chopped zucchini if desired.
  21. 21. Chicken Fajita Bowls: Season the chicken with cumin, paprika, and lime juice. Cook the chicken in a skillet until it reaches 165°F (74°C). Add the peppers and onion and cook until tender. Divide the rice between bowls and top with the chicken and vegetables. Add black beans, salsa, cilantro, or avocado if desired.
  22. 22. Cottage Cheese Stuffed Baked Potatoes: Bake the potatoes at 400°F (200°C) until tender. Slice each potato open and fluff the inside with a fork. Mix the cottage cheese with the broccoli and green onions. Spoon the mixture into the potatoes. Season with black pepper and paprika.
  23. 23. Beef and Broccoli Stir-Fry: Whisk the soy sauce, cornstarch, water, garlic, and ginger together. Heat the sesame oil in a skillet or wok. Stir-fry the beef in batches until browned and cooked to a safe doneness. Add the broccoli and cook until crisp-tender. Pour in the sauce and stir until it thickens. Serve with brown rice.
  24. 24. Baked Cod with Chickpeas and Tomatoes: Preheat the oven to 400°F (200°C). Combine the chickpeas, tomatoes, onion, olive oil, and paprika in a baking dish. Place the cod on top and season with lemon juice and parsley. Bake until the fish reaches 145°F (63°C) internally and flakes easily. Serve warm with the chickpea and tomato mixture.
  25. 25. Spinach and Feta Frittata: Preheat the oven to 375°F (190°C). Sauté the onion and spinach in an oven-safe skillet until softened. Whisk the eggs with the milk and black pepper. Pour the egg mixture into the skillet and sprinkle with feta. Bake until the center is set and the eggs are fully cooked.
  26. 26. Red Lentil Curry: Sauté the onion, garlic, and ginger in a pot. Add the curry powder and stir briefly. Add the lentils, tomatoes, and broth. Simmer until the lentils soften and the curry thickens. Adjust the consistency with additional water if needed. Stir in spinach near the end of cooking if desired.
  27. 27. Chicken and Vegetable Soup: Add the chicken, vegetables, broth, and thyme to a large pot. Bring to a boil, then reduce to a simmer. Cook until the chicken reaches 165°F (74°C) internally and the vegetables are tender. Remove the chicken, shred it, and return it to the pot. Season to taste and serve.
  28. 28. Salmon and Edamame Rice Bowls: Bake or pan-cook the salmon until it reaches 145°F (63°C) internally. Cook the edamame according to the package directions. Mix the soy sauce, ginger, and rice vinegar. Divide the rice, edamame, and cucumber between bowls. Add the salmon and drizzle with the dressing. Sprinkle with sesame seeds or sliced scallions if desired.
  29. 29. Greek Chicken Bowls: Season the chicken with oregano, garlic, lemon juice, and black pepper. Cook until the chicken reaches 165°F (74°C) internally. Mix the Greek yogurt with a little lemon juice and garlic. Divide the rice, cucumber, and tomatoes between bowls. Top with the chicken and yogurt sauce. Add chickpeas, olives, or feta if desired.
  30. 30. Egg Fried Rice with Edamame: Heat the sesame oil in a large skillet. Add the vegetables and edamame and cook until heated through. Push them to one side and scramble the eggs in the pan. Add the rice and soy sauce. Stir-fry until everything is hot, then add the green onions. Cool leftover rice promptly, refrigerate in shallow containers, and reheat thoroughly.
  31. 31. White Bean and Turkey Chili: Brown the turkey in a large pot. Add the onion, cumin, and paprika. Stir in the white beans, tomatoes, and broth. Simmer until the flavors combine and the chili thickens. Confirm the turkey reaches 165°F (74°C) internally before serving. Add chopped green chilies or bell peppers if desired.
  32. 32. Cottage Cheese and Berry Bowl: Spoon the cottage cheese into a bowl. Add the berries. Sprinkle with nuts and cinnamon if desired. Serve immediately.
  33. 33. Tofu Peanut Noodle Bowls: Cook the noodles according to the package directions. Brown the tofu in a skillet. Whisk the peanut butter, soy sauce, lime juice, and enough warm water to make a smooth sauce. Toss the noodles with the tofu, carrots, bell pepper, and sauce. Serve warm or refrigerate promptly for later.

Notes

Meal prep: Prepare proteins, grains, and vegetables in batches to simplify meals throughout the week. Keep sauces and delicate toppings separate when useful.
Ingredient substitutions: Use almond butter or sunflower seed butter instead of peanut butter if suitable for your dietary needs. Swap tofu, lentils, chickpeas, beans, or edamame for meat in many meals. Choose low-sodium broth and soy sauce to manage sodium intake.
Balanced meals: Combine a protein source with vegetables or fruit, fiber-rich carbohydrates, and healthy fats. Protein content varies with ingredients, brands, portions, and cooking methods; use actual ingredient quantities to calculate nutrition.
Food safety: Refrigerate perishable foods within two hours, or within one hour when the temperature is above 90°F (32°C). Keep the refrigerator at 40°F (4°C) or below. Use most cooked leftovers within three to four days or freeze them. Reheat leftovers to 165°F (74°C), cook poultry to 165°F (74°C), and cook fish to 145°F (63°C).
Nutrition guidance: Individual protein needs vary. People with kidney disease or conditions affecting protein requirements should consult their healthcare team before significantly increasing protein intake.