High-Protein Recipes
Every high-protein recipe below shows full nutrition information and per-serving cost. Filter by cuisine, time, or ingredients to find what fits your kitchen tonight.
15-Minute Garlic Butter Shrimp Pasta
Buttery garlic shrimp tossed with linguine, lemon, and chili flakes. the pasta you make when you forgot to plan dinner and want to look like you did.
- Time
- 15 min
- Servings
- 4 servings
- Calories
- 480 kcal
- Cost per serving
- $4.50/serving
gluten freeNigerian Egusi Soup
Rich melon-seed stew with leafy greens, smoked fish, and palm oil. the Sunday afternoon soup that anchors a Nigerian table. Serve with pounded yam or fufu.
- Time
- 1 hr 10 min
- Servings
- 6 servings
- Calories
- 520 kcal
- Cost per serving
- $4.20/serving
gluten freeSuya (Nigerian Spicy Beef Skewers)
West Africa's street-grill classic. thinly sliced beef coated in yaji peanut spice mix, charred over fire. Serve with sliced onion, tomato, and lime.
- Time
- 37 min
- Servings
- 4 servings
- Calories
- 410 kcal
- Cost per serving
- $5.10/serving
vegetarianMoin Moin (Steamed Bean Pudding)
Savory steamed pudding from blended black-eyed peas, peppers, and onions. a Nigerian breakfast staple high in plant protein and full of flavor.
- Time
- 1 hr 30 min
- Servings
- 6 servings
- Calories
- 290 kcal
- Cost per serving
- $1.20/serving
dairy freeJamaican Jerk Chicken
Charred, smoky, intensely seasoned bone-in chicken marinated in a fiery scotch-bonnet jerk paste. Jamaica's most exported flavor, in a home-kitchen-friendly version.
- Time
- 1 hr
- Servings
- 6 servings
- Calories
- 520 kcal
- Cost per serving
- $3.80/serving
gluten freeCrispy Baked Buffalo Wings
Restaurant-crispy oven wings with a buttery buffalo glaze. no deep fryer, no soggy disappointment. The game-day wing that beats takeout.
- Time
- 1 hr 5 min
- Servings
- 4 servings
- Calories
- 540 kcal
- Cost per serving
- $4.20/serving
dairy freeSlow-Cooker BBQ Pulled Pork
Smoky, sweet, fork-tender pulled pork from a humble pork shoulder. 8 hours in the slow cooker, zero attention required, infinite sandwich potential.
- Time
- 8 hr 10 min
- Servings
- 8 servings
- Calories
- 480 kcal
- Cost per serving
- $2.80/serving
vegetarianThree-Cheese Stovetop Mac and Cheese
Velvety, deeply cheesy, no-roux mac and cheese in twenty minutes. the kind that ruins boxed mac forever.
- Time
- 20 min
- Servings
- 6 servings
- Calories
- 620 kcal
- Cost per serving
- $2.60/serving
dairy free30-Minute Thai Basil Chicken (Pad Krapow)
Bangkok street food in under thirty minutes. fragrant basil, garlic, chili, and crispy fried egg on top.
- Time
- 22 min
- Servings
- 4 servings
- Calories
- 480 kcal
- Cost per serving
- $3.40/serving
dairy freeMiso-Glazed Salmon Rice Bowls
Sweet-savory miso-glazed salmon over rice with quick-pickled cucumbers and edamame. Restaurant-quality in 25 minutes.
- Time
- 25 min
- Servings
- 4 servings
- Calories
- 590 kcal
- Cost per serving
- $5.80/serving
gluten freeOne-Pan Lemon Garlic Chicken
Crispy-skinned chicken thighs roasted with lemon, garlic, and herbs on a sheet of golden potatoes. twenty minutes of prep, one pan to clean.
- Time
- 50 min
- Servings
- 4 servings
- Calories
- 520 kcal
- Cost per serving
- $3.85/serving
vegetarianBerry Banana Protein Smoothie
Post-workout fuel. frozen mixed berries, banana, Greek yogurt, almond butter, oats. 25g protein, naturally sweet, ready in three minutes.
- Time
- 3 min
- Servings
- 1 servings
- Calories
- 380 kcal
- Cost per serving
- $2.10/serving
gluten freeChicken Tortilla Soup
Smoky tomato-chile broth with shredded chicken, black beans, corn, and crisp tortilla strips on top. Tex-Mex comfort in thirty minutes.
- Time
- 35 min
- Servings
- 4 servings
- Calories
- 380 kcal
- Cost per serving
- $3.20/serving
dairy freeBeef Bourguignon
Rich Burgundian beef stew with red wine, bacon, mushrooms, and pearl onions. Julia Child's technique, weekend project, ten times better the next day.
- Time
- 3 hr 30 min
- Servings
- 6 servings
- Calories
- 620 kcal
- Cost per serving
- $7.20/serving
dairy freeKorean Bibimbap
Sizzling rice bowl with seasoned vegetables, beef, fried egg, and gochujang sauce. Seoul comfort food in glorious technicolor.
- Time
- 50 min
- Servings
- 4 servings
- Calories
- 580 kcal
- Cost per serving
- $4.80/serving
dairy freeKorean Fried Chicken (Double-Fried)
Shatter-crisp double-fried wings glazed in spicy-sweet gochujang sauce. Korean drinking food that ruins all other fried chicken.
- Time
- 50 min
- Servings
- 4 servings
- Calories
- 620 kcal
- Cost per serving
- $5.20/serving
dairy freeBeef Bulgogi
Sweet-savory marinated beef seared in a screaming-hot pan. Korean BBQ classic over rice with kimchi alongside.
- Time
- 1 hr 10 min
- Servings
- 4 servings
- Calories
- 520 kcal
- Cost per serving
- $6.40/serving
dairy freeSpanish Seafood Paella
Saffron-stained rice with shrimp, mussels, and chorizo, finished with the prized crispy bottom layer (socarrat). Sunday lunch on the Valencia coast.
- Time
- 1 hr
- Servings
- 6 servings
- Calories
- 580 kcal
- Cost per serving
- $8.20/serving
dairy freeFilipino Chicken Adobo
Soy-vinegar braised chicken with garlic, bay, and pepper. the Philippines' unofficial national dish, one pot, twelve ingredients, deep flavor.
- Time
- 50 min
- Servings
- 4 servings
- Calories
- 480 kcal
- Cost per serving
- $3.40/serving
dairy freeFeijoada (Brazilian Black Bean Stew)
Brazil's national dish. black beans slow-cooked with smoky pork, sausage, and bay. Served over rice with garlicky greens and orange.
- Time
- 2 hr 20 min
- Servings
- 8 servings
- Calories
- 620 kcal
- Cost per serving
- $5.40/serving
Chicken Gyros with Tzatziki
Marinated lemon-garlic chicken thighs sliced thin, piled into warm pita with tomato, onion, and cool tzatziki. Athens street-corner gyros at home.
- Time
- 1 hr 20 min
- Servings
- 4 servings
- Calories
- 580 kcal
- Cost per serving
- $4.60/serving
dairy freeVietnamese Banh Mi Sandwich
Crispy baguette stuffed with grilled pork, pickled daikon-carrot, cilantro, jalapeño, pâté, and mayo. Saigon's answer to the perfect sandwich.
- Time
- 45 min
- Servings
- 4 servings
- Calories
- 580 kcal
- Cost per serving
- $4.20/serving
dairy freeTom Yum Goong (Thai Hot & Sour Shrimp Soup)
Lemongrass, lime, galangal, and chili in a fragrant broth with shrimp. Thailand's bright, fiery, intensely aromatic soup.
- Time
- 30 min
- Servings
- 4 servings
- Calories
- 220 kcal
- Cost per serving
- $5.60/serving
dairy freeSheet-Pan Chicken Shawarma
Spice-roasted chicken thighs with crispy edges, served in pita with garlic toum, pickles, and tahini. the home version of the late-night dream.
- Time
- 50 min
- Servings
- 4 servings
- Calories
- 540 kcal
- Cost per serving
- $4.40/serving
gluten freeDoro Wat (Ethiopian Spicy Chicken Stew)
Ethiopia's national dish. chicken slow-simmered in berbere spice, deeply caramelized onions, and clarified butter (niter kibbeh). Served with injera.
- Time
- 2 hr
- Servings
- 6 servings
- Calories
- 540 kcal
- Cost per serving
- $4.80/serving
Russian Beef Stroganoff
Tender beef strips in a creamy mushroom sauce over egg noodles. Russian comfort food, ready in thirty minutes.
- Time
- 30 min
- Servings
- 4 servings
- Calories
- 580 kcal
- Cost per serving
- $5.40/serving
dairy freeIndonesian Nasi Goreng
Sweet-spicy fried rice with shrimp paste depth, topped with a runny-yolk fried egg. Jakarta street food in twenty minutes.
- Time
- 25 min
- Servings
- 4 servings
- Calories
- 540 kcal
- Cost per serving
- $4.20/serving
Wiener Schnitzel
Golden-fried, paper-thin veal (or pork) cutlets with a wavy crisp crust. Munich biergarten classic. Lemon wedge and parsley potatoes are the only sides you need.
- Time
- 27 min
- Servings
- 4 servings
- Calories
- 520 kcal
- Cost per serving
- $6.40/serving
gluten freeTurkish Chicken Doner Bowls
Marinated yogurt chicken sliced thin over warm rice or salad, with garlic yogurt sauce, pickled red cabbage, and a hot sauce drizzle. Istanbul street food, home edition.
- Time
- 45 min
- Servings
- 4 servings
- Calories
- 540 kcal
- Cost per serving
- $4.80/serving
gluten freeArgentinian Steak with Chimichurri
Charred skirt steak under a herb-and-vinegar chimichurri that wakes up everything it touches. Buenos Aires grilling, weekend-friendly.
- Time
- 27 min
- Servings
- 4 servings
- Calories
- 480 kcal
- Cost per serving
- $7.20/serving
gluten freePeruvian Ceviche
Sea-fresh white fish cured in lime juice with red onion, ají, and cilantro. Bright, clean, and absolutely Peruvian. Serve cold with sweet potato and toasted corn.
- Time
- 20 min
- Servings
- 4 servings
- Calories
- 220 kcal
- Cost per serving
- $6.40/serving
vegetarianGinger Turmeric Anti-Inflammatory Soup with Black Pepper & Lentils
A weeknight soup engineered around the turmeric + ginger compound anti-inflammatory pathway. Curcumin inhibits COX-2; gingerols inhibit COX-1 + LOX — hitting both reduces inflammation more than either alone. Lentils add fiber + plant protein. Built for arthritis support, autoimmune-flare days, and post-workout recovery.
- Time
- 40 min
- Servings
- 4 servings
- Calories
- 340 kcal
- Cost per serving
- $2.40/serving
vegetarianFenugreek Cinnamon Blood-Sugar Curry with Chickpeas & Spinach
A weeknight curry engineered for type-2 diabetic-friendly cooking. Fenugreek (4-hydroxyisoleucine) + cinnamon (polyphenols) both modulate insulin sensitivity through different pathways — combining them lowers fasting glucose more than either alone in published trials. Chickpea fiber blunts the post-meal glucose spike. Built for daily inclusion in a blood-sugar management protocol.
- Time
- 45 min
- Servings
- 4 servings
- Calories
- 360 kcal
- Cost per serving
- $2.20/serving