Nutritionist-Recommended High Protein Recipes

Recommended by Marie Funk, MS, RD, LDN

Here's an easy recipe that packs protein which is imperative for muscle growth! Muscle growth is regulated by metabolism. By supporting your metabolism through adequate protein, various micronutrients, and healthy fats, you also support a healthy muscle building process.

Ingredients

• Ground beef (or substitute with ground lamb, bison, turkey, or legumes)
• Carrots
• Green pepper
• Yellow or white onion
• Mushrooms
• 2 cloves of garlic
• 1 teaspoon chili powder
• 1 teaspoon dried rosemary
• 6 tablespoons tomato paste
• 3-4 sweet potatoes
• A few teaspoons butter or olive oil
  
  

Recommended by Victoria Eaton, RDN, LDN, IFNCP

Victoria is a big fan of a veggie and protein breakfast like this. This meal is high in protein, and contains a variety of blood-glucose balancing foods. It’s as tasty as it is nutritious!

Ingredients

• 2-3 sweet potatoes
• Mushrooms
• Broccoli
• Red bell pepper
• Onion
• 4-6 eggs 
• 2% milk (or almond milk)
• Italian seasoning
• Ricotta or feta cheese
• Fresh herbs such as basil, thyme or parsley
  

Recommended by Amanda Donahue, MS, RD, CD

To support recovery and muscle growth after a hard workout, Amanda likes this recipe which is rich in antioxidants and anti-inflammatory foods. It makes for a great weeknight high-protein dinner option and is full of delicious flavors!

And if you don't like salmon, she recommends swapping the fish with your favorite lean protein source (such as ground turkey or even a plant-based option). Bonus points for the vinegar included with the dressing to help mitigate glucose spikes.

Ingredients

• ½ cup loosely packed fresh dill, plus more for garnish
• 2 tablespoons water
• 2 tablespoons lemon juice
• 2 tablespoons white-wine vinegar
• 1 teaspoon Dijon mustard
• 1 small clove garlic
• 2 avocados, chopped, divided
• ¼ cup extra-virgin olive oil, plus 1 teaspoon, divided
• ½ teaspoon salt, divided
• 4 (5 ounce) skinless salmon filets
• ¼ teaspoon ground pepper
• 3 cups spring mix salad greens
• 2 cups thinly sliced red cabbage
• 1 cup matchstick carrots
  

Recommended by Heather Davis, MS, RDN, LDN

You can't go wrong with protein-rich options that pack essential fatty acids and a broad range of micronutrients! This Mexican-inspired recipe happens to be lower carb, but you can easily swap in a carb-containing gluten-free tortilla option if you want some more carbs on board.

Ingredients

For the salmon:

• 3 salmon filets or a white fish such as cod or flounder
• 2 tablespoons olive oil
• Juice of ½ lime
• ½ teaspoons paprika powder
• ½ teaspoons mild chili powder
• ½ teaspoons garlic powder
• Salt and pepper to taste

For the tacos:

• 1 batch spiced coconut flour tortillas

For the slaw:

• 1 avocado diced 
• ½ cup red cabbage shredded 
• 1 cup white cabbage shredded 
• 1 tbsp coriander chopped 
• 2 spring onions / scallions chopped 

For the salsa dressing:

• 1 tablespoon olive oil
• 3 tablespoon coriander chopped 
• 1 garlic clove minced
• Juice of ½ lime
• ⅓ cup Greek yogurt or sour cream
• ½ jalapeño or to taste 
• Pinch salt + pepper
  

Recommended by Jordyn Wallerius, MS, RDN, CD

Jordyn loves this lemon and dill quinoa chicken soup as a more glucose-friendly version to regular chicken noodle soup. This fun comfort food chicken recipe is easy to customize—if you’re not a fan of quinoa, you can swap it out for brown rice. You can even add in any extra veggies of choice!

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 large yellow onion, diced
• 1 cup diced carrot
• 1 teaspoon salt
• 1 teaspoon ground turmeric
• 8 cups reduced-sodium chicken broth
• 1 red bell pepper diced
• ½ cup diced celery
• 2 teaspoons herbs de Provence or Italian seasoning
• 1 pound boneless skinless chicken breast
• ½ cup rinsed quinoa
• 2 cups chopped mustard greens or baby spinach
• ½ teaspoon lemon zest
• 1 tablespoon lemon juice
• 3 tablespoons chopped fresh dill
  

Recommended by Patrick Scheel, RDN, LDN

This pasta recipe is a great high protein take on traditional spaghetti and meatballs. Patrick explains, “You get that feeling of fullness from the high protein content, but without the potential glucose crash afterwards from your typical plate full of pasta.”

Ingredients

• 1 medium spaghetti squash (about 2 pounds)
• Kosher salt
• 3 tablespoons extra-virgin olive oil
• 2 stalks celery, chopped
• 1 medium carrot, roughly chopped
• 1 medium onion, roughly chopped
• 6 cloves garlic
• 1 cup fresh parsley leaves
• 1 pound ground beef
• 1 pound ground pork
• 2 large eggs
• 1 cup Italian-style breadcrumbs
• 1 cup plus 3 tablespoons grated parmesan cheese
• 2 28-ounce cans tomato puree
• 2 large sprigs basil
• 1 teaspoon dried oregano