Crave-Worthy 13 High-Protein Recipes for Control

Craving meals that taste amazing and keep you steady all day? These high-protein heroes bring bold flavor, satisfying textures, and zero fuss. You’ll get options for busy weekdays, gym days, and lazy Sundays. Ready to feel in control of your hunger and your kitchen?

1. Power Scramble Breakfast Tacos That Actually Keep You Full

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These tacos bring a diner-style scramble into a handheld breakfast you can eat on the go. You’ll get fluffy eggs, hearty beans, and a pop of salsa that wakes you right up. Make them once and you’ll stop skipping breakfast, promise.

Ingredients:

• 4 large eggs
• 4 egg whites
• 1 cup black beans, drained and rinsed
• 1/2 cup low-fat shredded cheddar
• 1/2 cup salsa
• 1/2 red onion, finely diced
• 1 small jalapeño, minced (optional)
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/4 tsp smoked paprika
• 8 small corn tortillas
• Salt and pepper, to taste
• Fresh cilantro and lime wedges, for serving

Instructions:

1. Whisk eggs and egg whites with salt, pepper, cumin, and smoked paprika.
2. Heat olive oil in a large skillet over medium. Sauté onion and jalapeño for 2 minutes.
3. Add beans and warm through, 1 minute. Pour in eggs and gently scramble until just set.
4. Stir in cheese and remove from heat.
5. Warm tortillas in a dry pan. Fill with scramble and top with salsa, cilantro, and a squeeze of lime.

Serve with sliced avocado for extra creaminess. For meal prep, wrap cooled tacos in foil and reheat in the oven. FYI: turkey bacon on top? Not mad at it.

2. Greek Yogurt Chicken Salad Wraps You’ll Brag About

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This lighter chicken salad trades mayo for tangy Greek yogurt, and it honestly tastes better. Crunchy grapes and almonds keep things interesting. Pack it for lunch and feel smug all afternoon.

Ingredients:

• 3 cups cooked chicken breast, chopped
• 3/4 cup plain Greek yogurt (2% or 5%)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/2 cup red grapes, halved
• 1/3 cup celery, diced
• 1/4 cup red onion, minced
• 1/4 cup toasted sliced almonds
• 1 tbsp fresh dill, chopped
• Salt and black pepper, to taste
• 4 large whole-grain wraps
• 2 cups baby spinach

Instructions:

1. Whisk yogurt, Dijon, lemon juice, salt, and pepper in a bowl.
2. Fold in chicken, grapes, celery, onion, almonds, and dill.
3. Lay spinach on wraps, add chicken salad, and roll tightly.

Serve with carrot sticks for crunch. Swap grapes for diced apple in fall. Pro move: add a few crumbles of feta for bonus tang.

3. Sheet Pan Chili-Lime Salmon With Charred Veggies

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One pan, bright flavors, and dinner in under 25 minutes. The chili-lime glaze caramelizes while the salmon stays super tender. You’ll demolish this and still feel light.

Ingredients:

• 4 salmon fillets (5–6 oz each)
• 1 lb broccoli florets
• 1 large red bell pepper, sliced
• 2 tbsp olive oil
• 2 tbsp lime juice + 1 tsp zest
• 1 tbsp honey
• 1 tsp chili powder
• 1/2 tsp garlic powder
• Salt and black pepper, to taste

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. Toss broccoli and peppers with 1 tbsp oil, salt, and pepper. Spread on pan and roast 10 minutes.
3. Whisk remaining oil, lime juice/zest, honey, chili powder, garlic powder, salt, and pepper.
4. Push veggies to sides, place salmon in center, and brush with glaze.
5. Roast 10–12 minutes until salmon flakes easily and veggies char at edges.

Serve over cauliflower rice if you want extra veg. Add a final squeeze of lime for brightness. IMO, a sprinkle of cotija takes it over the top.

4. Cottage Cheese Pancakes That Taste Like Weekend Treats

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These fluffy pancakes deliver a protein punch without protein powder. They taste like diner pancakes but keep you steady till lunch. Add berries and you’ve got dessert-for-breakfast energy control.

Ingredients:

• 1 cup low-fat cottage cheese
• 3 large eggs
• 1 cup rolled oats
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• Pinch of salt
• 1 tsp honey or maple syrup (optional)
• Butter or oil for the pan
• Fresh berries and Greek yogurt for serving

Instructions:

1. Blend cottage cheese, eggs, oats, vanilla, baking powder, salt, and honey until smooth.
2. Heat a nonstick skillet over medium with a little butter.
3. Pour 1/4-cup scoops and cook 2–3 minutes per side until golden.

Top with yogurt and berries for extra protein and fiber. Add cinnamon if you like cozy vibes. FYI: the batter keeps in the fridge for 2 days.

5. Spicy Turkey Zucchini Meatballs With Garlicky Yogurt

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Lean turkey gets juicy with grated zucchini and a kick of chili. You’ll dip these in a dreamy garlic yogurt and forget marinara exists. Great for meal prep or party platters.

Ingredients:

• 1 lb lean ground turkey
• 1 medium zucchini, grated and squeezed dry
• 1/3 cup panko or almond flour
• 1 large egg
• 2 cloves garlic, minced
• 1 tsp chili flakes (to taste)
• 1 tsp oregano
• 1/2 tsp cumin
• 1/2 tsp salt and 1/4 tsp pepper
• 1 tbsp olive oil
• 1 cup Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped

Instructions:

1. Preheat oven to 425°F (220°C). Line a baking sheet.
2. Mix turkey, zucchini, panko, egg, garlic, chili flakes, oregano, cumin, salt, and pepper.
3. Form 18 meatballs, brush with olive oil, and bake 12–15 minutes until cooked through.
4. Stir yogurt with lemon juice, dill, and a pinch of salt.

Serve with a chopped salad and warm pita. Swap turkey for chicken if that’s what you have. Leftovers reheat like champs.

6. Lentil Bolognese That Punches Above Its Weight

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This plant-based sauce tastes rich and meaty thanks to humble lentils and umami boosters. Spoon it over pasta or zucchini noodles and watch it disappear. Even meat lovers won’t miss the beef.

Ingredients:

• 1 cup dry brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium onion, diced
• 1 carrot, diced
• 1 celery stalk, diced
• 3 cloves garlic, minced
• 1 tsp fennel seeds (optional but lovely)
• 1/2 tsp red pepper flakes
• 1/2 cup dry red wine (or broth)
• 1 (28-oz) can crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp soy sauce or tamari
• 1 tsp balsamic vinegar
• Salt and black pepper, to taste
• Fresh basil or parsley, for serving

Instructions:

1. Simmer lentils in salted water until tender, 18–20 minutes. Drain.
2. Meanwhile, heat oil in a pot. Sauté onion, carrot, and celery 6 minutes; add garlic, fennel, and red pepper, 1 minute.
3. Deglaze with wine, then add tomatoes, paste, soy, and balsamic.
4. Stir in cooked lentils; simmer 10 minutes. Season to taste.

Serve over whole-grain spaghetti with a shower of Parmesan. Add mushrooms for extra umami. This sauce freezes beautifully, so double it.

7. Tofu Stir-Fry With Peanut-Ginger Magic

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Golden tofu, crisp veggies, and a sauce that tastes like takeout’s cooler cousin. It comes together fast and hits that sweet-salty-creamy note. Control your cravings and your budget in one pan.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 2 tbsp cornstarch
• 1 tbsp neutral oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup sugar snap peas
• 2 scallions, sliced
• 1/3 cup natural peanut butter
• 2 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp grated ginger
• 1 clove garlic, minced
• 1/4–1/3 cup water to thin
• Sesame seeds and lime wedges, for serving

Instructions:

1. Toss tofu with cornstarch and a pinch of salt.
2. Heat oil in a large skillet. Pan-fry tofu until golden on all sides; remove.
3. Stir-fry broccoli, pepper, and snap peas 3–4 minutes.
4. Whisk peanut butter, soy, vinegar, honey, ginger, garlic, and water until smooth.
5. Return tofu, pour in sauce, and toss until glossy and hot.

Serve over brown rice or cauliflower rice. Add chili crisp if you like heat. Swap peanut butter for tahini for a nut-free twist.

8. Garlic-Herb Shrimp Over Lemon Quinoa

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Fast, fancy, and foolproof. The garlicky shrimp sear in minutes, while lemony quinoa brings bright, fresh contrast. Perfect for weeknights when you want restaurant vibes at home.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low-sodium broth
• 1 lb large shrimp, peeled and deveined
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 lemon (zest and juice)
• 2 tbsp parsley, chopped
• Salt, pepper, and red pepper flakes, to taste

Instructions:

1. Cook quinoa in broth until fluffy, 15 minutes. Stir in half the lemon zest and juice; season.
2. Toss shrimp with 1 tbsp oil, garlic, Italian seasoning, salt, pepper, and red pepper flakes.
3. Heat remaining oil in a skillet. Sear shrimp 1–2 minutes per side until pink.
4. Toss with remaining lemon zest/juice and parsley.

Serve with a side of steamed asparagus. Add a dollop of Greek yogurt mixed with lemon for a cool sauce. Trust me, leftovers taste great cold.

9. Blackened Tempeh Tacos With Avocado Slaw

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Tempeh soaks up smoky spices and crisps beautifully. Pile it high with a crunchy, creamy slaw and you’ll convert tempeh skeptics fast. Taco Tuesday just got interesting.

Ingredients:

• 8 oz tempeh, sliced into strips
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 2 cups shredded cabbage
• 1 small avocado
• 1/4 cup Greek yogurt
• 1 tbsp lime juice
• 8 small corn tortillas
• Fresh cilantro and hot sauce, to serve

Instructions:

1. Mix spices with salt. Toss tempeh with oil and spice mix.
2. Pan-sear tempeh over medium-high heat 2–3 minutes per side until charred.
3. Mash avocado with yogurt and lime; toss with cabbage to make slaw.
4. Warm tortillas and assemble tacos with tempeh, slaw, cilantro, and hot sauce.

Steam tempeh for 5 minutes before searing if you want a milder flavor. Add pickled onions for extra zing. Serious crowd-pleaser.

10. High-Protein Berry Smoothie Bowl That Eats Like Ice Cream

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Thick, creamy, and packed with protein, this bowl keeps you full for hours. You’ll get antioxidants, fiber, and a cold, spoonable treat. Breakfast or post-workout? Both.

Ingredients:

• 1 cup frozen mixed berries
• 1/2 frozen banana
• 3/4 cup Greek yogurt (or skyr)
• 1 scoop whey or plant protein powder (vanilla)
• 1/2 cup unsweetened almond milk (as needed)
• 1 tbsp chia seeds
• 1 tbsp almond butter
• Toppings: sliced strawberries, toasted coconut, granola (optional)

Instructions:

1. Blend berries, banana, yogurt, protein, chia, and almond milk until thick and smooth.
2. Pour into a bowl and swirl in almond butter.
3. Add toppings if you like crunch.

Use less milk for a thicker texture. Swap almond butter for peanut butter if that’s your jam. Keep a stash of frozen fruit for instant bowls.

11. Harissa Chickpea Bowls With Roasted Sweet Potato

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Spicy-sweet, saucy, and wildly satisfying. Chickpeas bring plant protein, while roasted sweet potato balances the heat. You’ll meal-prep this on repeat.

Ingredients:

• 2 medium sweet potatoes, cubed
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp olive oil, divided
• 1–2 tbsp harissa paste (to taste)
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 2 cups cooked farro or quinoa
• 1/2 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/2 cup Greek yogurt
• 1 tbsp lemon juice
• Fresh mint or parsley, chopped

Instructions:

1. Preheat oven to 425°F (220°C). Toss sweet potatoes with 1 tbsp oil, cumin, paprika, salt, and pepper. Roast 20–25 minutes.
2. Toss chickpeas with remaining oil and harissa; add to pan for last 10 minutes.
3. Stir yogurt with lemon juice and a pinch of salt.
4. Assemble bowls with farro, sweet potatoes, chickpeas, cucumber, onion, and yogurt sauce. Top with herbs.

Add crumbled feta for extra richness. Not into heat? Use mild harissa or halve the amount. These bowls pack like a dream.

12. Steak and Chimichurri Lettuce Cups That Slap

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Juicy steak, zippy chimichurri, and crunchy lettuce make a light-but-loaded meal. Skip the heavy carb crash and keep your focus locked. Weeknight dinner that feels like a celebration.

Ingredients:

• 1 lb flank steak or skirt steak
• 1 tsp kosher salt and 1/2 tsp pepper
• 1 tbsp olive oil
• 1 head butter lettuce, leaves separated
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/2 avocado, sliced
• 1 cup packed parsley
• 2 tbsp oregano (fresh) or 2 tsp dried
• 2 cloves garlic
• 1/2 tsp red pepper flakes
• 3 tbsp red wine vinegar
• 1/3 cup olive oil
• Salt and pepper, to taste

Instructions:

1. Blend parsley, oregano, garlic, red pepper, vinegar, olive oil, salt, and pepper for chimichurri.
2. Pat steak dry, season with salt and pepper, and rub with 1 tbsp oil.
3. Sear in a hot skillet 3–4 minutes per side for medium-rare; rest 5 minutes and slice thinly.
4. Fill lettuce leaves with steak, tomatoes, onion, avocado, and spoon over chimichurri.

Serve with lime wedges and a side of grilled corn. Swap steak for grilled chicken thighs if you prefer. Seriously satisfying without the food coma.

13. Creamy White Bean Alfredo With Spinach and Chicken

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This silky sauce uses pureed beans for creaminess and protein—no heavy cream needed. Add tender chicken and spinach for a cozy, balanced pasta. Comfort food that plays nice with your goals.

Ingredients:

• 8 oz whole-wheat fettuccine or your favorite pasta
• 1 can (15 oz) cannellini beans, drained and rinsed
• 3/4 cup low-sodium chicken broth
• 1/2 cup milk (2% or unsweetened almond)
• 2 tbsp olive oil, divided
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan, plus more to serve
• 2 cups baby spinach
• 2 cups cooked chicken breast, sliced
• 1/4 tsp nutmeg (optional but lovely)
• Salt and black pepper, to taste

Instructions:

1. Cook pasta until al dente. Reserve 1/2 cup pasta water.
2. Blend beans, broth, and milk until completely smooth.
3. Warm 1 tbsp oil in a skillet; sauté garlic 30 seconds. Pour in bean sauce and simmer 3–4 minutes.
4. Stir in Parmesan, nutmeg, salt, and pepper. Add spinach to wilt.
5. Toss in pasta and chicken with remaining oil. Loosen with pasta water as needed.

Finish with extra Parmesan and black pepper. Go vegetarian by swapping chicken for sautéed mushrooms. Leftovers reheat beautifully with a splash of broth.

There you go—13 high-protein recipes that taste incredible and help you stay in control. Mix and match them through the week, and watch your energy (and mood) level up. Now pick one, preheat something, and let’s cook!