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Protein Packed Recipes to Try this Spring

Finding healthy meals that are tasty to eat, easy to make, and packed with protein is no easy feat. This is mainly due to the last requirement. It is easy to find nutritious recipes that are low in calories and that may even taste good, but finding one that also has a substantial amount of protein as well is much more difficult.

Within this article, we've assembled some of the tastiest recipes perfect for a high protein diet. It ranges from soups to salmon to premade meals, all in an effort to provide recipes suitable to all kinds of food preferences. The list includes:

Balsamic Roast Chicken

plate of balsamic roast chicken
Eating chicken-based recipes is one of the easiest ways to include more protein in your diet.

Prep Time - 20 mins | Total Time - 100 mins | Yield - 8 servings

Ingredients

  • 1 whole chicken, approximately 4 pounds
  • 1 tbsp fresh rosemary or 1 tsp dried rosemary
  • 1 garlic clove
  • 1 tbsp olive oil
  • ⅛ tsp black pepper
  • 8 sprigs fresh rosemary
  • ½ cup balsamic vinegar
  • 1 tsp brown sugar

Directions

Preheat your oven to 350F. In a small bowl, mince the rosemary and the garlic. Loosen the chicken skin and coat it with olive oil and then the herb mixture. Sprinkle it with black pepper and place two rosemary sprigs into the cavity of the chicken. Truss the chicken by securing the wings close to the body with twine.

Place the chicken in a roasting pan and roast for approximately 20 t0 25 minutes per pound (for a 4 pound chicken, about 1 hour and 20 minutes). Ensure the chicken is thoroughly cooked with a meat thermometer reaching 165F. Baste frequently with the juices in the pan. Transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat the mixture until warm and the sugar dissolves.

Carve up the chicken and cover with the vinegar and sugar mixture. Garnish with any leftover rosemary. Ensure the chicken has cooled and enjoy!

High Protein Butternut Squash Soup

Prep Time - 10 mins | Total Time - 40 mins | Yield - 2 servings

Ingredients

  • ½ lb butternut squash
  • 1 tsp olive oil
  • ½ onion, diced
  • 32 oz almond milk soup base (available at Walmart)
  • 1 tsp ginger, minced
  • 1 tsp garlic
  • Salt and pepper
  • 2 scoops unflavored protein powder
  • Paprika for garnish (optional)

Directions

In a medium saucepan, saute the onion in olive oil over medium heat until the onion becomes translucent. Add the ginger and garlic and continue to saute for another minute.

Once soft, add the squash, broth, almond milk, and seasonings. Bring to a boil and then let simmer for 15 minutes, or until the squash becomes soft.

Puree the mixture in a blender and add the protein powder once you have allowed it to cool to below 140F.

That’s it! You can either serve the soup immediately or place in the freezer to save for later. Enjoy!

BBQ Roasted Salmon

bbq roasted salmon
Salmon is by far the cleanest source of protein to include in a diet. Not only is it high in protein, but it is also packed with healthy Omega-3 fatty acids!

Prep Time - 60 mins | Total Time - 75 mins | Yield - 4 servings

Ingredients

  • ¼ cup pineapple juice
  • 2 tbsp fresh lemon juice
  • 4 salmon fillets (6 oz each)
  • 2 tbsp brown sugar
  • 4 tsp chili powder
  • 2 tsp grated lemon rind
  • ¾ tsp ground cumin
  • ½ tsp salt
  • ¼ tsp cinnamon

Directions

Preheat your oven to 400F. Combine the pineapple juice, lemon juice, and salmon fillets in a Ziploc bag. Marinate the mixture by placing it in the fridge for at least one hour, occasionally mixing.

Remove the salmon and discard the marinade. In a medium bowl, combine the brown sugar, chili powder, lemon rind, cumin, salt, and cinnamon. Rub the mixture over the fillets and place in a baking dish coated with cooking spray.

Bake for approximately 12 to 15 minutes. Let the salmon cool and serve. Enjoy!

Cheesy Crustless Quiche

Prep Time - 20 mins | Total Time - 60 mins | Yield - 8 servings

Ingredients

  • 4 oz cubed low fat Swiss cheese
  • 6 oz grilled chicken breast cut up in to 1” cubes
  • 10 oz shredded low fat mozzarella cheese
  • 3 large eggs
  • 1 cup skim milk
  • Oregano
  • Nonstick cooking spray

Directions

Preheat your oven to 400F. Spray a 9” pie pan with nonstick cooking spray. Fill the pie pan with the Swiss and cubed chicken breast. Spread the mozzarella cheese over the entire mixture. Sprinkle oregano on top if desired.

In a separate bowl, whip together the eggs and skim milk. Pour over the chicken mixture. Bake for approximately 40 minutes. You will know it's done when the top is lightly browned.

Let the mixture cool and serve. If you would like to save for later, cover it with tinfoil and place in the refrigerator. Enjoy!

High Protein Cauliflower Garlic Soup

cauliflower soups on a placemat
Soup is perfect for those starting a diet. Adding protein to it makes it even better! Image courtesy of bariatricmealprep.com

Prep Time - 10 mins | Total Time - 40 mins | Yield - 4 servings

Ingredients

  • 1 ½ tbsp extra virgin olive oil
  • 2 tsp garlic, minced
  • 1 onion, chopped
  • 1 head cauliflower, cut into florets
  • 2 cups vegetable broth
  • 1 cup unsweetened coconut milk
  • Salt and pepper
  • 4 tbsp nutritional yeast
  • 4 scoops unflavored protein powder
  • 2 tbsp green onion, chopped

Directions

Heat the olive oil in a saucepan over medium heat. Add the onion and saute for about three minutes. Add the garlic and saute for another two minutes.

Add the broth and cauliflower and bring it to a boil. After boiling, turn the heat down to simmer and cook for approximately 15 minutes, or until the cauliflower is soft.

Blend the soup in a blender (if you have an immersion blender, even better). Then mix in nutritional yeast and salt and pepper to taste. After the soup has cooled below 140F, add the protein powder and mix thoroughly. Garnish with green onion as much as you’d prefer. Serve and enjoy!

Cheesy Vegetarian Chili

Prep Time - 10 mins | Total Time - 40 mins | Yield - 8 servings

Ingredients

  • 2 garlic cloves
  • 2 tsp olive oil
  • 1 large green pepper, diced
  • 1 cup onion, chopped
  • ½ pound of sliced mushrooms
  • 1 14.5 ounce can of diced tomatoes or 2 cups fresh tomatoes
  • 8 oz tomato sauce
  • 2 tbsp chili powder
  • 1 medium zucchini, thinly sliced
  • 2 15 oz cans of red kidney beans
  • 1 10 oz package of corn
  • 1 cup low fat shredded cheddar cheese

Directions

Heat the olive oil and garlic in a large saucepan over medium heat. Add the onions, green pepper, and mushrooms. Cook until the vegetables become tender.

Add in the tomato sauce, diced tomatoes, chili powder, and bring it to a boil. Once at a boil, turn the temperature down to low and add in the zucchini and kidney beans. Simmer for about 10 to 15 minutes.

Add the corn and cheddar cheese and stir the mixture. Continue to simmer for another 10 to 15 minutes. Let the mixture cool and topped with cheddar cheese.

Let the chili cool for a bit and place in serving bowls. Enjoy!

Broiled Grouper with Teriyaki Sauce

Prep Time - 15 mins | Total Time - 35 mins | Yield - 2 servings

Ingredients

  • 1 tbsp teriyaki sauce
  • ½ tsp minced garlic
  • 2 grouper fillets, 4 oz each
  • 2 lemon wedges
  • ¼ tsp Italian seasoning

Directions

In a small bowl, whisk the teriyaki sauce and garlic. Lightly spray a baking pan with cooking spray. Brush the teriyaki marinade on both sides of the fillets and place in the refrigerator for 15 minutes to marinade.

Preheat the broiler and position the rack to be approximately four inches from the heat source. Broil the fish until it is opaque throughout, about five to ten minutes. Remove from heat and squeeze the lemon over each fillet. Sprinkle with Italian seasoning.

Allow the fish to cool and serve. Enjoy!


Online Protein Products

bariwise protein snack bar
Diet bars are one of the many delicious protein products available online. Image courtesy of dietdirect.com

As we all know, there is not always ample time to create one of the recipes on this list. This can make hitting your daily protein requirements a real pain. Thankfully, there are numerous products available online that hit all the requirements. They taste great, are super easy to consume, and are filled with protein!

Diet Direct has many different styles of protein based snacks. They have diet protein bars, protein meal replacement shakes, protein chips, even high protein desserts, and many more! Even better, their products are all marked at a reasonable price to ensure that committing to your diet does not have to break your bank. If you’re looking to stay healthier, they also have a wide variety of nutritional supplements like vitamins and minerals to ensure you aren’t missing out on any micronutrients while on a diet or weight loss journey!

roasted veggies and steak
WIth all of these different protein-packed recipes, you’re bound to find one perfect for you!

With the help of these recipes, including a substantial amount of protein in your diet will be easy. Try varying the recipes you include week to week to ensure you don’t get tired of the same recipes! By including these recipes in your diet, you’ll be sticking to your goals without even feeling like you’re on a diet!