12 High Protein Recipes That Will Fill You Up Guaranteed

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Last Updated: 4th October 2016

Without a doubt, protein is the most important part of a weight loss/muscle-building diet! Not only does it fuel your muscles, but it provides you with fat to encourage fat-burning and delivers a dose of metabolism-boosting nutrients.

Proteins like meat, fish, eggs, chicken, cheese, legumes, and nuts are all beautiful additions to your meals, and they'll make everything so much more delicious.

But one of the best things about protein is its ability to fill you up. Not only is protein more filling than carbohydrates, but it can even help to suppress your appetite. One study in the American Journal of Clinical Nutrition proved that eating more protein (up to 30% of your daily calories) helps to reduce your hunger pangs by increasing your body's sensitivity to insulin.

If you're looking for ways to add more protein to your diet, you'll love the high protein recipes below. They're packed with all the foods you need to get more muscle-building, fat-burning amino acids in your diet! Plus, they're wonderfully filling and very healthy.

High Protein Salad


High Protein Salad

Want to get a lot of protein without adding too many carbs into the mix? Nothing beats a good salad! With a few simple additions to your salad, you can increase your protein intake, get a bit of fat, and give your body a few grams of carbohydrates. A recipe to try when you want something fresh to eat.

Ingredients

    For this recipe, you will need:

    • ¼ head of lettuce
    • One handful of spinach
    • One small tomato
    • 1/3 cucumber
    • 1/3 can be of corn
    • ½ pound of chicken breast
    • Peanuts, walnuts, cashews, etc.
    • Sesame seeds
    • Salt and pepper, to taste

Preparation

  • Shred the lettuce and mix in the spinach and corn. Slice the cucumber and tomatoes to add to the salad. Set in the fridge to chill.
  • Slice the chicken breast into thin strips. Place a skillet on the stove with a tablespoon of olive oil, and fry the chicken strips. Add salt, pepper, and a spritz of lemon for flavor.
  • Once the chicken is cooked, sprinkle a handful of nuts (of your choosing) over the salad, along with a teaspoon of sesame seeds. Add the chicken on top, along with a small sprinkling of parmesan cheese. Use the salad dressing of your choice.

Vegetarian Lasagna


Vegetable Lasagna

Who doesn't love a good lasagna? The combination of gooey cheese, creamy béchamel sauce, rich bolognese meat sauce, and noodles makes it an absolute treat!

However, to make it a bit healthier, switch out the noodles for strips of Italian zucchini or eggplant, and trade in the béchamel sauce for ricotta cheese. The result: a tasty, high-protein meal that's also wonderfully healthy.

Ingredients

    For this recipe, you will need:

    • 3 Italian zucchini
    • 1 onion
    • Five cloves of garlic
    • ¼ pound of lean ground beef
    • Tomato sauce
    • Ricotta cheese
    • Spinach (optional)

Preparation

  • To begin, dice the onion and place it in a stock pot with two tablespoons of olive oil. As the onions are frying, dice the garlic and add it to the pot. Once the aromas of the vegetables have been released, add the ground beef into the pot. Cook until almost browned, adding salt, pepper, oregano, thyme, and bay leaves. Once browned, pour the tomato sauce into the pot, cover, and let cook for up to 45 minutes. (The more you cook it, the richer the flavor.) Add a pinch of white sugar to cut the acidity of the tomato sauce.
  • As the tomato sauce is cooking, chop the spinach and mix it with the ricotta cheese. Sprinkle garlic powder, pepper, salt, and a small amount of rosemary to add flavor.
  • Use a mandolin slicer to slice the zucchini into even strips. Sprinkle a pinch of salt on the zucchini.
  • Layer the tomato sauce, zucchini strips, and ricotta cheese as you would a regular lasagna. Sprinkle mozzarella cheese atop the dish, place it in an oven pre-heated to 425 F, and bake for 10 to 15 minutes.

Tortilla Espanola


Spanish Tortilla

This is a dish my wife loves to whip up with leftover potatoes for a quick dinner. It's beautifully easy to prepare, and you'll find that it's quite delicious. To make it a more filling, higher-protein meal, cut back on some potatoes you use in the tortilla. Use more onions, bell pepper, and spinach to add more filling fiber, and include chorizo or bacon to increase the protein content. All in all, it's a wonderfully simple and tasty meal!

Ingredients

    For this recipe, you will need:

    • 10 eggs
    • 1 pound of potatoes
    • One large onion
    • Two handfuls of spinach
    • 1 red bell pepper
    • Chorizo or bacon
    • Salt and pepper, to taste

Preparation

  • To begin, peel and chop the potatoes into cubes 2/3 inches wide. Place them in a pot with water, and set them on the stove to boil. Once the potatoes are roughly 75% cooked, remove them from the fire, drain, and strain.
  • Dice the onion and chorizo/bacon, and cut the bell pepper and spinach into strips. Place a deep skillet on the stove, add in three tablespoons of oil, and fry up the onions. After 2 minutes of cooking the onions, add in the bacon or chorizo. 2 minutes later, add the bell pepper and the potatoes. Cook on medium heat for 3 to 5 more minutes, adding salt and pepper as desired.
  • As the other ingredients are cooking, crack the eggs into a bowl and beat vigorously. When you see that the potatoes are mostly cooked, pour the eggs into the skillet. Turn the heat to low, and place a lid on the top.
  • After about 10 to 12 minutes, the bottom of the tortilla will be properly cooked. Slice the tortilla onto a plate, invert the pan, place it over the plate, and flip to cook the other side of the tortilla. Stick a knife into the tortilla (as you would with a cake) to check for doneness. Serve warm.

Beef Burritos


Beef Burrito

Burritos may have a few more carbs than you'd like (thanks to the tortilla), but they're still a pretty high-protein meal. Using refried beans adds an authentic flair to the burritos and makes them absolutely delicious!

Ingredients

    For this recipe, you will need:

    • ½ pound of steak (your choice of cut)
    • One can of beans (black or pinto)
    • 1 onion
    • Lettuce
    • 1 tomato
    • Sour cream
    • Cheddar cheese
    • Salsa
    • Burrito Tortillas

Preparation

  • To begin, cook the steak in a skillet. Don't worry if it doesn't cook perfectly evenly. Once the outside has been nicely seared, remove the steak, rest it for 5 minutes, then chop into small pieces. Put those pieces back into the pan and cook the rest of the way.
  • Pour the beans into a skillet, and use a potato masher to mash the beans. Once they are properly mashed, pour in ½ cup of milk, salt, pepper, cumin, and chili powder. Mix and bring to a boil, then remove from the stove.
  • Shred the lettuce and dice the tomato. Dice the onions, and place them in the skillet you used the fry the meat. As the onions are browning, pour in a tablespoon of soy sauce and ½ teaspoon of sugar. Mix and cook until the onions are dark brown.
  • Warm the tortillas in a flat skillet, and place on a clean cutting board. Add a stripe of refried beans down the center of the tortillas, and top with beef, lettuce, tomato, grilled onions, cheddar cheese, and sour cream--in that order. Add a sprinkle of salsa as desired.

Bread-less Burger


Breadless Burger

If you're a burger fan but you're trying to cut back on carbs, this is definitely the recipe for you! It has all the fillings that make a burger great, but without the high-carb bun. Load it with as much protein and veggies as you want--it's a healthier alternative to one of America's favorite foods.

Ingredients

    For this recipe, you will need:

    • Two hamburger patties
    • Two slices of bacon
    • 1 egg
    • One head of lettuce
    • 1 tomato
    • 1 onion
    • Pickles
    • Condiments as desired (mustard and Tabasco are best; BBQ sauce, ketchup, and mayo-less so)

Preparation

  • To begin, grill or fry up the burgers to your preferred doneness. (The Food Network has an amazing recipe for making your own burger patty, or just use store-bought patties.) Add salt, pepper, and a pinch of cayenne pepper for seasoning.
  • Fry up the bacon until crispy. In the bacon grease, cook the egg on low heat--over-easy or sunny side up, whatever you prefer.
  • Take the whole head of lettuce, and slice two bun-shaped pieces from the outside (big chunks of lettuce). Slice the tomato and onion. (For more delicious flavor, grill the onions with a pinch of sugar and a tablespoon of soy sauce).
  • Using the chunks of lettuce as the buns, build your burger: Base lettuce "bun", mayonnaise, burger patties, bacon, egg, onions, pickles, tomato, mustard/ketchup/hot sauce/BBQ sauce, lettuce "bun" top.
  • Enjoy!

These are a few of my personal favorite high protein recipes, but there are MANY more for more adventurous chefs. Here are some of the best high protein recipes I've found on the internet:

Zucchini Boat Turkey Tacos


Zucchini Boat Turkey Tacos

Zucchini is one of my least favorite vegetables, but I've found that this Persnickety Plates recipe makes them absolutely delicious! The ground turkey filling is delightful and rich, and a great way to add more veggies and protein to my meals.

Ingredients

    For this recipe, you will need:

    • Four medium zucchini
    • ½ cup of salsa (plus more for serving)
    • 1 pound of ground turkey
    • One teaspoon of garlic powder
    • One teaspoon of cumin
    • One teaspoon of salt, or to taste
    • One teaspoon of chili powder
    • One teaspoon of paprika
    • ½ small onion, minced
    • 4 oz of tomato sauce
    • ¼ cup of water
    • ½ cup (or so) of shredded Mexican cheese blend
    • sour cream, optional for serving

Preparation

  • Place a pot of water on the stove to boil. Add a pinch of salt. Slice the zucchini in half and scoop out the seeds and a bit of flesh. Chop the scooped out parts and set aside. Place the zucchini halves into the water to cook for 60 seconds, then remove and drain.
  • Place a skillet on the stove, add in a bit of olive oil, and fry up the onions with the ground turkey. Once it has browned, add the spices, the chopped zucchini, and the tomato sauce. Turn down the heat to let the mixture simmer for 20 minutes.
  • Lay out the zucchini "boats" onto a tray, with a bit of salsa along the bottom of the tray for added flavor. Scoop some of the cooked mixtures into the halves, pressing down to flatten the top. Sprinkle grated cheese on top of the boats and cover the tray with tin foil.
  • Place the tray in an oven pre-heated to 400 F, and bake for up to 30 minutes--or until the zucchini is properly cooked. Serve with more salsa and sour cream.
  • YUM!

Black Bean Soup


Black Bean Soup

Beans, like all legumes, are amazing sources of protein, fiber, and minerals. This Black Bean Soup recipe from Veggie Inspired is a great meal to prepare for those chilly winter days when you want something rich and warm to eat. With the right spices, you can adjust it to make it more Southern/comfort food-style.

Ingredients

    For this recipe, you will need:

    • One medium onion diced
    • Two cloves of garlic, minced
    • One red bell pepper diced
    • 4 cups of cooked black beans (or about three cans)
    • 28 oz. can of diced tomatoes
    • 4 cups of vegetable broth

Preparation

  • Place a soup pot on the stove, add in a bit of olive oil, and fry up the onions and garlic. After a couple of minutes, add the bell pepper and a couple of tablespoons of water.
  • Bonus: For additional flavor and protein, add in a bit of bacon (turkey or pork).
  • Once the aromatic veggies are soft, stir in the diced tomatoes, black beans, and veggie broth. When the soup boils, turn the heat to low and let it cook for another 30 to 45 minutes (to concentrate the flavors).
  • Use a stick blender to puree to your desired consistency. Serve hot with avocado slices, cilantro, and your favorite hot sauce.

Honey Garlic Salmon


Honey Garlic Salmon

While not the world's biggest salmon fan, even I enjoy this sweet and rich salmon. If you're looking for a great way to eat one of nature's best protein sources, this is definitely a recipe worth trying. The Cooking Jar knows how to make fish tasty.

Ingredients

    For this recipe, you will need:

    • 1 lb. of salmon fillet
    • One teaspoon of garlic, minced
    • ½ teaspoon of ginger, minced
    • Four tablespoons of honey
    • Two tablespoons of soy sauce

Preparation

  • Start out by mixing the garlic, ginger, soy sauce, and honey in a small bowl. This will be the sauce that you will use to glaze the salmon. Add in the salmon fillets, and let it marinate for up to half an hour.
  • Place the salmon on a tin foil baking tray, and place the tray into an oven pre-heated to 350 F. Bake the salmon for no more than 20 minutes (unless the fillets are very thick). Halfway through the cooking process, baste the fillets again.
  • As the salmon is cooking, place the remaining marinade sauce in a pan to boil. Reduce the sauce and use it to drizzle over the salmon fillets when served.

Veggie Garden Skillet


Veggie Garden Skillet

If you've got a lot of summer veggies that you're not sure what to do with, you'll love this recipe from Southern Plate. It's juicy and savory, with a whole boatload of protein thanks to the quinoa and lean ground beef. Together with the veggies, it makes one heck of a healthy meal!

Ingredients

    For this recipe, you will need:

    • 1-2 pounds of lean ground beef
    • Two large garden tomatoes
    • 1-2 yellow squash, sliced
    • 1-2 bell peppers, chopped
    • One onion chopped
    • One tablespoon of dried parsley flakes
    • One teaspoon of Kosher Salt
    • ¼ teaspoon of pepper

Preparation

  • Spread the tomatoes out on a foil baking sheet and place it into the oven for 5 to 10 minutes at 350 F.
  • In a skillet, fry up the onions and ground beef. Make sure the beef is fully cooked before adding in the rest.
  • As the beef is cooking, peel the skin from the cooked tomatoes and slice them into wedges. Place the wedges into the ground beef, along with the bell peppers, squash, and seasoning. Cook for at least 15 minutes, or until the squash is soft enough to eat.
  • Enjoy!

Quinoa Pizza Bites


Quinoa Pizza Bites

Need a quick and delicious snack for SuperBowl Sunday or a day of gaming? This recipe from Live Well Bake Often is a healthy take on everyone's favorite Pizza Bites, using quinoa instead of refined flour. You'll hardly notice the difference in taste!

Ingredients

    For this recipe, you will need:

    • 1 and ½ cups of cooked quinoa
    • 1 cup of shredded mozzarella cheese
    • 1 cup of mini pepperonis
    • ¼ cup of grated parmesan cheese
    • One large egg
    • One teaspoon of Italian seasoning
    • ½ teaspoon of onion powder
    • ½ teaspoon of garlic powder

Preparation

  • Set the oven to 400 F, and let it heat.
  • Mix the quinoa, cheese, pepperoni, Parmesan cheese, egg, and seasonings in a bowl. Make sure that everything is properly combined, with no lumps.
  • Use cooking spray to oil a mini muffin tray, and scoop the mixture into the trays. You will get around 20 mini-muffin sized pizza bites. Tamp the mixture down, but don't pack it too tightly.
  • Place the pizza bites into the oven, and let them cook for up to 20 minutes. Let them cool slightly before removing them from the trays.
  • Serve with your favorite marinara sauce.

Protein Pancakes


Protein Pancakes

For a beautiful breakfast food, there's nothing quite like pancakes. Sadly, most pancakes are made with refined white flour, making them less than healthy. These protein pancakes from Tastes Better from Scratch, however, are made using oat flour, a much healthier, lower glycemic, gluten-free option. A recipe to try for a healthier breakfast delight.

Ingredients

    For this recipe, you will need:

    • 1 1/3 cup of whole grain oats
    • One teaspoon of baking powder
    • 1/2 cup of cottage cheese
    • 2 eggs
    • 1/2 cup of water
    • One teaspoon of olive oil
    • One teaspoon of vanilla extrac
    • Dash of cinnamon

Preparation

  • Mix baking soda and oats in a food processor, grinding the oats to a fine flour. Place the oat flour in a bowl.
  • Whip the water, olive oil, vanilla, eggs, and cottage cheese in a separate bowl until properly combined. Pour into the bowl with the dried ingredients, and mix well to eliminate all lumps.
  • Set a skillet on the stove to heat, along with a drizzle of oil to prevent the pancake from sticking. Scoop a small amount of the batter (1/4 cup, more or less) onto the skillet. When you see bubbles forming on the surface of the pancake (30 to 45 seconds), flip it over and cook for another 15 to 20 seconds.
  • Serve with the pancake toppings of your choice.

Pumpkin Chocolate Chip Energy Bites


Pumpkin chocolate Chip Energy Bites

Looking for a healthy high-protein dessert? These little energy balls from Amy's Healthy Baking are loaded with protein, which comes from the vanilla-flavored protein powder used in the mix. But they're also incredibly tasty, thanks to the cinnamon, pureed pumpkin, and dark chocolate chips used in the recipe. For dessert-lovers looking for something diet-friendly, these gluten-free balls are totally the way to go.

Ingredients

    For this recipe, you will need:

    • 1 cup of old-fashioned oats
    • Two scoops of plant-based Vanilla Protein Powder (for regular whey protein, use one scoop only)
    • Two tablespoons of ground cinnamon
    • Two teaspoons of Truvia
    • 1 cup of pumpkin purée
    • Two tablespoons of miniature chocolate chips

Preparation

  • Mix the oats, protein powder, cinnamon, and Truvia together in a food processor. Add in the pumpkin puree, then pour the mixture into a bowl. Gently fold in the chocolate chips.
  • Using your hands, roll the mixture into balls. You'll get roughly 30 balls from the recipe.
  • Store in a Tupperware container in the fridge for up to one week, or freeze and enjoy for weeks to come.

Packing up protein will help you get the energy you need throughout the day. The benefit of these recipes is that they make you feel full while storing just the ideal amount of protein to keep you healthy and avoid getting excessive amounts that may make you gain weight.

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