Delicious High Protein Recipes
Oatmeal Pancakes
Ingredients
- ½ C Oatmeal
- 2 egg whites
- Cinnamon
- Sweetener (to taste)
Preparation
1. Preheat medium non-stick cooking pan at medium temperature.
2. Spray cooking pan with cooking spray.
3. Mix all ingredients together. Pour mixture into cooking pan.
4. Lightly brown on both sides.
5. Serve with sugar free syrup, jam, or sliced fruit.
Nutrition facts per serving:
Calories: 111
Protein: 10 g
Fat: 1 g
Carbs: 14 g
Rice With Attitude
Ingredients
- 6 oz cooked, cubed boneless, skinless chicken breast
- ½ C jasmine or basmati rice
- 1 tbsp chopped tomatoes
- ½ tbsp diced avocado
- 1 tbsp green onions
Preparation
1. Preheat medium non-stick cooking pan at medium temperature.
2. Spray cooking pan with cooking spray.
3. Cook chicken until no longer pink.
4. Cook rice according to package directions
5. Mix in tomatoes, avocado and green onions. Stir well.
Nutrition facts per serving:
Calories: 409
Protein: 54 g
Fat : 9 g
Carbs: 27 g
Quick ‘n Easy Barbeque Chicken Dinner
Ingredients
- ½ C bottled BBQ sauce
- 5 oz chicken breast cut in half
- 1 green pepper cut into strips
- 1 sweet red pepper cut into strips
- 4 small red potatoes, thinly sliced
- ¼ tsp ground black pepper
Preparation
1. Preheat oven to 350° degrees.
2. Tear off two pieces of foil, Place one piece of foil on a cookie sheet. Spoon half of the BBQ sauce on the center of the foil. Layer the chicken, peppers and the potatoes on top, sprinkle with pepper. Top with the remaining BBQ sauce. Cover with remaining piece of foil.
3. Double fold the edges to seal and bake for 50 minutes (until no longer pink).
Nutrition facts per serving:
Calories: 502
Protein: 54 g
Fat: 8 g
Carbs: 52 g
Vegetarian Chili
Ingredients
- 1 medium onion, chopped
- 1 clove garlic chopped
- 1 green pepper, chopped
- 1 can of kidney beans
- 1 can corn
- 1 can black beans
- 2 cans diced tomatoes
- 1 C water
- 1tbsp (or to taste) chili powder
- 1 tsp (or to taste) cumin salt and cilantro
Preparation
1. Brown onion, garlic and pepper in a small amount of water or oil.
2. Combine this with the remaining ingredients in a large stock pot. Simmer until heated through. This should take about an hour.
3. Serve with brown rice.
Nutrition facts per serving: (serving is ¼ of recipe)
Calories: 239
Protein: 13 g
Fat: 1 g
Carbs: 48 g
Chicken Tenders
Ingredients
- ½ C crushed corn flakes
- ¼ C finely chopped pecans
- 4 boneless skinless chicken breasts, cut into 1 inch strips
- 2 egg whites
- 1 tsp dried basil
- 2 tbsp Dijon mustard
- 2 tbsp honey
- ½ tsp Paprika
- Cooking spray
Preparation
1. Preheat oven to 400° degrees and lightly coat a baking sheet with the cooking spray
2. Crush the corn flakes. Mix the following in a large zip-lock bag: corn flakes, pecans, paprika and parsley.
3. Dip the chicken into lightly beaten egg whites.
4. Shake chicken pieces in the crumb mixture until coated.
5. Place the chicken pieces on the baking sheet and cook for 10-12 minutes (juice will run clear).
6. Mix the honey and mustard together to make the dipping sauce.
Nutrition facts per serving: (serving is ¼ of recipe)
Calories: 360
Protein: 57 g
Fat: 8 g
Carbs: 13 g
Get your Greens Salad
Ingredients
- 2 C baby spinach
- 1 zucchini
- 1 C broccoli
- 4 oz grilled chicken breast
- Balsamic vinaigrette dressing to taste
- 1 tbsp natural almonds
- 1 tsp sesame seeds
- ½ tbsp cranberries
Preparation
1. Cut veggies into bite sized pieces.
2. Combine with chicken and veggies, sprinkle nuts on top.
Nutrition facts per serving:
Calories: 307
Protein: 35 g
Fat: 13 g
Carbs: 15 g
Spinach Omelet Roll-Up
Ingredients
- 1 whole wheat tortilla shell
- 5 egg whites
- 1 tbsp chopped onion
- ½ C shredded baby spinach leaves
- ½ C chopped low sodium turkey breast cold cuts-(or chopped chicken breast)
- Dash of garlic salt
Preparation
1. Spray pan with fat free cooking spray.
2. Preheat on medium heat.
3. Combine egg whites, onion, spinach, garlic salt and turkey breast in pan.
4. Cover pan and let cook for a few minutes, when the eggs aren’t runny in the center, flip over “omelet-style”, and allow to cook another couple minutes.
5. Place in the tortilla shell and roll up.
Nutrition facts per serving:
Calories: 353
Protein: 50 g
Fat: 2 g
Carbs: 30 g
Berry Smoothie
Ingredients
Preparation
1. Blend ingredients on high till smooth. Enjoy!
Experiment with amount of milk/berries to suit taste.
Nutrition facts per serving:
Calories: 262
Protein: 31 g
Fat: 5 g
Carbs: 21 g
Tuna with a Twist
Ingredients
- 1 can of Albacore Tuna
- 1 oz. avocado
- 1 tbsp. Lemon juice
- Dash of onion salt
- Dash of garlic powder
- Medium whole wheat tortilla
Preparation
1. Mash the avocado in a small bowl.
2. Add the spices and lemon juice.
3. Mix well, and then add the drained tuna.
4. Serve on a whole wheat tortilla with a salad on the side.
Nutrition facts per serving:
Calories: 351
Protein: 47 g
Fat: 5 g
Carbs: 27 g
