5 easy high-protein recipes you can make in 20 minutes or less

Incorporating enough protein into your diet is essential for maintaining muscle mass, supporting metabolism, and keeping you feeling full and satisfied. Whether you’re looking to build muscle, lose weight, or simply eat healthier, having a few go-to protein-rich recipes can make all the difference. Here are some simple and delicious protein-packed recipes you can easily make at home.

1. Greek yogurt parfait

Greek yogurt is a fantastic source of protein and can be transformed into a delicious and nutritious parfait.

Ingredients:

• 1 cup Greek yogurt

• 1/2 cup granola

• 1/2 cup mixed berries (blueberries, strawberries, raspberries)

• 1 tablespoon honey

• 1 tablespoon chia seeds (optional)

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt.

2. Add a layer of granola and mixed berries.

3. Add the remaining Greek yogurt on top.

4. Drizzle with honey and sprinkle with chia seeds if desired.

5. Enjoy immediately or refrigerate for later.

2. Quinoa and black bean salad

Quinoa is a complete protein, meaning it contains all nine essential amino acids. Combined with black beans, this salad is both filling and nutritious.

Ingredients:

• 1 cup cooked quinoa

• 1 can black beans, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1/2 cup corn kernels (fresh or frozen)

• 1/4 cup red onion, finely chopped

• 1/4 cup cilantro, chopped

• Juice of 1 lime

• 2 tablespoons olive oil

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, corn, red onion, and cilantro.

2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.

3. Pour the dressing over the quinoa mixture and toss to combine.

4. Serve chilled or at room temperature.

3. Chicken and veggie stir-fry

A quick and easy stir-fry is a perfect way to get a high-protein meal on the table in minutes.

Ingredients:

• 1 lb chicken breast, cut into bite-sized pieces

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 1 clove garlic, minced

• 1 cup broccoli florets

• 1 red bell pepper, sliced

• 1 carrot, julienned

• 1/2 cup snap peas

• 2 tablespoons olive oil

Instructions:

1. In a bowl, marinate the chicken pieces with soy sauce, sesame oil, and minced garlic for at least 15 minutes.

2. Heat olive oil in a large skillet or wok over medium-high heat.

3. Add the chicken and cook until browned and cooked through, about 5-7 minutes.

4. Remove the chicken from the skillet and set aside.

5. In the same skillet, add the broccoli, bell pepper, carrot, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

6. Return the chicken to the skillet and toss everything together. Cook for an additional 2 minutes.

7. Serve hot, alone or over cooked brown rice or quinoa.

4. Egg and avocado toast

Eggs are a classic protein source, and when paired with avocado, they make a delicious and satisfying meal.

Ingredients:

• 2 slices whole-grain bread

• 1 ripe avocado

• 2 large eggs

• Salt and pepper to taste

• Red pepper flakes (optional)

Instructions:

1. Toast the whole-grain bread slices to your liking.

2. While the bread is toasting, mash the avocado in a bowl and season with salt and pepper.

3. In a skillet, cook the eggs to your preference (scrambled, fried, or poached).

4. Spread the mashed avocado evenly over the toasted bread.

5. Top each slice with a cooked egg.

6. Sprinkle with red pepper flakes for an extra kick if desired.

5. Protein smoothie

A protein smoothie is a quick and easy way to boost your protein intake, especially for breakfast or after a workout.

Ingredients:

• 1 cup almond milk (or any milk of your choice)

• 1 scoop protein powder (vanilla or chocolate)

• 1 banana

• 1/2 cup frozen berries

• 1 tablespoon almond butter

• 1 tablespoon chia seeds (optional)

• Handful of spinach (optional)

Instructions:

1. Place all ingredients in a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy immediately.

Adding more protein to your diet doesn’t have to be complicated or time-consuming. These simple recipes are easy to prepare and packed with the protein your body needs to thrive. Experiment with these dishes and feel free to customize them to suit your tastes and dietary needs. Whether you’re looking for a quick breakfast, a hearty salad, or a satisfying dinner, these protein-packed recipes have you covered.

Reference:

1. Greek Yogurt Parfait (High-Protein) | spicecravings
2. Quinoa & Black Bean Salad | National Heart, Lung, and Blood Institute
3. Chicken & Vegetable Stir Fry | fatsecret
4. Avocado Toast with Egg – 4 Ways

5. Protein Smoothie | joyfoodsunshine