30 High-Protein Recipes for Every Day

Scrambled eggs are one of the quickest high-protein breakfasts there is and can be made with just a few ingredients. Egg provides about 13 g of protein per 100 g, so a serving with three eggs comes to roughly 20 g of protein. Spring onions add a mild sharpness without masking the flavour.

You need: 3 eggs, 1 tablespoon milk, 1 spring onion, 1 teaspoon butter or oil, 1 pinch of salt

1. Whisk the eggs with the milk and salt
2. Cut the spring onion into fine rings
3. Heat the butter in a pan and add the egg mixture
4. Let it set over low heat, stirring occasionally
5. Stir in the spring onions and serve immediately

Skyr is naturally high in protein and therefore works well as the base for a filling breakfast. A serving with 200 g of skyr provides roughly 22 g of protein. Berries bring freshness, and nuts add extra bite.

You need: 200 g skyr, 80 g mixed berries, 15 g chopped walnuts, 1 teaspoon honey

1. Spoon the skyr into a bowl
2. Wash the berries and spread them on top
3. Sprinkle the walnuts over the top
4. Drizzle with honey

A simple slice of bread and butter becomes a breakfast with roughly 15 g of protein per serving when topped with cream cheese and a boiled egg. Wholemeal bread also provides fibre and keeps you full for longer, and you can read more in our overview of high-protein foods.

You need: 2 slices wholemeal bread, 60 g cream cheese, 1 boiled egg, some chives

1. Hard-boil the egg, rinse it in cold water and peel it
2. Spread the slices of bread with cream cheese
3. Slice the egg and arrange it on the bread
4. Sprinkle with chives

Instead of milk and fruit, this porridge is made savoury with stock, spinach and an egg. The combination of oats and egg gives roughly 18 g of protein per serving. The recipe works well if you prefer a savoury breakfast in the morning.

You need: 50 g rolled oats, 200 ml vegetable stock, 30 g leaf spinach, 1 egg, 1 pinch of pepper

1. Bring the oats and stock to the boil in a pot
2. Simmer over low heat for about 5 minutes
3. Stir in the spinach until it wilts
4. At the same time, soft-boil an egg and peel it
5. Spoon the porridge into a bowl and serve with the egg

For baked oats, rolled oats are mixed with quark and egg into a batter and then baked in the oven, which gives a texture somewhere between cake and porridge. Thanks to the low-fat quark, a serving provides roughly 25 g of protein. The apple caramelises lightly as it bakes and adds natural sweetness.

You need: 50 g rolled oats, 100 g low-fat quark, 1 egg, 1 apple, 1 teaspoon cinnamon, 1 teaspoon honey

1. Preheat the oven to 180 degrees
2. Mix the oats, quark, egg and cinnamon in a bowl
3. Chop the apple into small pieces and fold it in
4. Pour the mixture into a small baking dish
5. Bake for about 25 minutes, until the surface is browned

A simple protein shake made from milk, banana and protein powder is blended in a few minutes. Depending on the powder, a serving provides roughly 25 to 30 g of protein. We explain how best to mix protein powder in our article on mixing a protein shake.

You need: 250 ml milk, 1 banana, 30 g unflavoured protein powder, 3 ice cubes

1. Cut the banana into pieces
2. Put all ingredients into a blender
3. Blend until smooth, about 30 seconds
4. Serve immediately

Skyr makes this shake particularly creamy and already provides a good amount of protein naturally. Together with berries and a little milk, a serving comes to roughly 20 g of protein. The shake works well as a quick breakfast or an in-between snack.

You need: 150 g skyr, 100 g mixed berries, 150 ml milk, 1 teaspoon honey

1. Wash the berries, and if using frozen berries, let them thaw briefly
2. Put the skyr, berries, milk and honey into a blender
3. Blend until smooth and creamy
4. Pour into a glass

When combined with banana and a plant-based drink, spinach mainly changes the colour of a shake and hardly the taste. Pea protein, which you can read more about in the glossary under pea protein, brings the serving to roughly 22 g of protein. The shake is a plant-based alternative to milk-based versions.

You need: 30 g leaf spinach, 1 banana, 250 ml plant-based drink, 25 g pea protein powder

1. Wash the spinach thoroughly
2. Put all ingredients into a high-powered blender
3. Blend until no pieces of leaf are visible
4. Pour into a glass and drink immediately

Cocoa powder and a spoonful of peanut butter turn a simple milk shake into a chocolatey, nutty version with roughly 28 g of protein per serving. The combination works well after exercise or as a filling snack.

You need: 250 ml milk, 25 g chocolate protein powder, 1 tablespoon peanut butter, 1 tablespoon cocoa powder, 3 ice cubes

1. Put all ingredients into a blender
2. Blend for about 30 seconds, until the peanut butter is fully mixed in
3. Thin with a little milk if needed
4. Pour into a glass

A spoonful of rolled oats in the shake adds extra fibre and makes the shake more filling than a purely liquid meal. Together with protein powder, a serving comes to roughly 30 g of protein. The shake is easy to prepare ahead and drink on the go.

You need: 250 ml milk, 30 g rolled oats, 25 g unflavoured protein powder, 1 teaspoon honey

1. Soak the oats in a little of the milk for 10 minutes
2. Add the remaining milk, protein powder and honey
3. Blend everything together until smooth
4. Pour into a glass and serve

With about 22 g of protein per 100 g, chicken breast provides a solid foundation for this main dish, and lentils add further plant protein. In total, a serving provides roughly 45 g of protein. The roasted vegetables cook on the side and need hardly any attention.

You need: 200 g chicken breast, 100 g lentils (dry), 1 courgette, 1 pepper, 1 red onion, 2 tablespoons oil, herbs of your choice

1. Preheat the oven to 200 degrees
2. Cut the vegetables into pieces, toss with oil and herbs and spread on a baking tray
3. Boil the lentils in water until soft, following the packet instructions
4. Season the chicken breast and fry it in a pan on both sides until cooked through
5. Roast the vegetables in the oven for about 25 minutes and serve everything together

In this curry, lentils and tofu combine into a purely plant-based protein source. Cooked lentils provide about 9 g of protein per 100 g and tofu about 12 to 16 g, so a serving comes to roughly 25 g of protein. Coconut milk makes the sauce creamy, and curry powder adds flavour.

You need: 150 g red lentils, 200 g tofu, 200 ml coconut milk, 1 onion, 1 clove of garlic, 1 tablespoon curry powder, 1 tablespoon oil

1. Finely chop the onion and garlic and sweat them in oil
2. Briefly toast the curry powder with them
3. Add the lentils and coconut milk, and top up with a little water
4. Simmer for about 15 minutes, until the lentils are soft
5. Dice the tofu, cook briefly with the curry and serve

Besides protein, salmon also provides omega-3 fatty acids and goes well with quinoa as a plant-based side. Together, a serving provides roughly 40 g of protein. Broccoli adds freshness and colour to the plate.

You need: 180 g salmon fillet, 80 g quinoa (dry), 150 g broccoli, 1 tablespoon oil, lemon, salt and pepper

1. Preheat the oven to 200 degrees
2. Cook the quinoa in water, following the packet instructions
3. Season the salmon with oil, salt and pepper and cook in the oven for about 15 minutes
4. Divide the broccoli into florets and steam for a few minutes
5. Serve everything together and drizzle with lemon

Lean beef and kidney beans combine in this skillet into a filling main dish with roughly 35 g of protein per serving. Chopped tomatoes add a light acidity, and paprika provides flavour.

You need: 200 g lean minced beef, 200 g kidney beans (drained), 200 g chopped tomatoes, 1 onion, 1 teaspoon paprika, 1 tablespoon oil

1. Finely dice the onion and sweat it in oil
2. Add the minced beef and fry until crumbly
3. Stir in the paprika
4. Add the tomatoes and beans and simmer for about 15 minutes
5. Season with salt and pepper

Chickpeas from a jar or tin make this stew a quick main dish without long cooking times. Together with spinach, a serving provides roughly 18 g of protein. Cumin gives the stew a warm spiciness.

You need: 400 g chickpeas (drained), 100 g leaf spinach, 200 g chopped tomatoes, 1 onion, 1 teaspoon cumin, 1 tablespoon oil

1. Finely dice the onion and sweat it in oil
2. Briefly toast the cumin with it
3. Add the chickpeas and tomatoes and simmer for about 10 minutes
4. Stir in the spinach until it wilts
5. Season with salt and pepper

In this stir-fry the tofu is fried until crispy and combined with a creamy peanut sauce. You can find more background on plant protein on our page on types of protein. A serving provides roughly 24 g of protein. Vegetables of your choice make the dish colourful and varied.

You need: 250 g tofu, 1 carrot, 1 pepper, 100 g broccoli, 2 tablespoons peanut butter, 1 tablespoon soy sauce, 1 tablespoon oil

1. Dice the tofu and pat it dry
2. Fry it in hot oil until crispy on all sides
3. Cut the vegetables small, add them and stir-fry briefly
4. Stir the peanut butter with the soy sauce and a little water until smooth
5. Add the sauce to the vegetables and heat briefly

Red lentils break down as they cook and produce a sauce with a texture similar to classic bolognese. Together with wholemeal pasta, a serving provides roughly 22 g of protein. Carrot and celery give the sauce depth.

You need: 150 g red lentils, 250 g chopped tomatoes, 1 carrot, 1 stick of celery, 1 onion, 150 g wholemeal pasta, 1 tablespoon oil

1. Finely dice the onion, carrot and celery and sweat them in oil
2. Add the lentils and toast briefly
3. Pour in the tomatoes and a little water and simmer for about 15 minutes
4. Cook the pasta at the same time, following the packet instructions
5. Season the sauce with salt and pepper and serve with the pasta

In this bowl, roasted chickpeas, quinoa and fresh vegetables are combined into a complete plant-based main dish. A serving provides roughly 20 g of protein. The individual components are easy to prepare ahead and assemble at the end.

You need: 200 g chickpeas (drained), 80 g quinoa (dry), 1 avocado, 100 g salad leaves, 1 carrot, 1 tablespoon oil, spices of your choice

1. Preheat the oven to 200 degrees
2. Pat the chickpeas dry, mix with oil and spices and roast for about 20 minutes
3. Cook the quinoa, following the packet instructions
4. Grate the carrot and slice the avocado
5. Arrange all ingredients in a bowl

Tempeh has a firm structure and is therefore well suited to grilling or frying on skewers. A serving provides roughly 20 g of protein. A short marinade of soy sauce and oil adds extra flavour.

You need: 200 g tempeh, 1 pepper, 1 courgette, 1 red onion, 2 tablespoons soy sauce, 1 tablespoon oil, wooden skewers

1. Cut the tempeh and vegetables into bite-sized pieces
2. Marinate with soy sauce and oil for about 15 minutes
3. Thread the tempeh and vegetables alternately onto skewers
4. Cook in a griddle pan on all sides until they take on some colour

Edamame are young soybeans and provide a comparatively large amount of plant protein with a short preparation time. Together with chickpeas, a serving provides roughly 22 g of protein. The salad is mixed in a few minutes.

You need: 100 g edamame (thawed), 150 g chickpeas (drained), 100 g salad leaves, 1 carrot, 2 tablespoons oil, 1 tablespoon vinegar

1. Boil the edamame briefly, following the packet instructions, and let them cool
2. Grate the carrot
3. Combine all ingredients in a bowl
4. Dress with oil and vinegar

Cottage cheese can quickly be stirred with a few herbs and spices into a dip, and you can find more about this protein source in the glossary under cottage cheese. A serving provides roughly 15 g of protein. Vegetable sticks make the snack crunchy and fresh.

You need: 150 g cottage cheese, 1 carrot, 1/2 cucumber, herbs of your choice, 1 pinch of salt

1. Stir the cottage cheese with the herbs and salt
2. Cut the carrot and cucumber into sticks
3. Spoon the dip into a small bowl
4. Arrange the vegetable sticks around it

Hard-boiled eggs are easy to prepare ahead and work as a high-protein snack on the go. Two eggs provide roughly 13 g of protein. A homemade spiced salt of paprika and cumin adds extra flavour.

You need: 2 eggs, 1/2 teaspoon paprika, 1/2 teaspoon cumin, 1 pinch of salt

1. Hard-boil the eggs for about 8 minutes
2. Rinse in cold water and peel
3. Mix the spices with the salt
4. Halve the eggs and sprinkle with the spiced salt

For these energy balls, rolled oats, nuts and protein powder are kneaded into a firm mixture, which is then shaped into small balls. One ball provides roughly 5 g of protein. They keep for several days in the fridge.

You need: 100 g rolled oats, 30 g unflavoured protein powder, 60 g nut butter, 40 g honey, 20 g chopped nuts

1. Knead all ingredients thoroughly in a bowl
2. If the mixture is too dry, add a tablespoon of water
3. Shape small balls from the mixture
4. Roll them in the chopped nuts
5. Leave in the fridge for at least 30 minutes to firm up

A jar of low-fat quark and nuts is put together in a few minutes and is easy to take with you. Low-fat quark provides about 12 g of protein per 100 g, so a serving provides roughly 18 g of protein. A spoonful of honey rounds off the flavour.

You need: 150 g low-fat quark, 20 g chopped nuts, 1 teaspoon honey

1. Spoon the quark into a small jar
2. Sprinkle the nuts on top
3. Drizzle with honey
4. Close the jar and take it with you, or eat straight away

Here the chickpeas are briefly roasted in the oven until crunchy, replacing classic nibbles. A serving provides roughly 10 g of protein. Paprika and salt add a savoury note.

You need: 250 g chickpeas (drained), 1 tablespoon oil, 1 teaspoon paprika, 1 pinch of salt

1. Preheat the oven to 200 degrees
2. Pat the chickpeas thoroughly dry
3. Toss with the oil, paprika and salt
4. Spread on a baking tray and roast for about 20 minutes, turning once

This bread is baked with a mixture of wholemeal flour, rolled oats and protein powder and therefore provides more protein than classic bread. One slice provides roughly 8 g of protein. You can find more on preparing high-protein baked goods in the glossary under protein bread.

You need: 250 g wholemeal flour, 50 g rolled oats, 40 g unflavoured protein powder, 1 sachet dried yeast, 300 ml water, 1 teaspoon salt

1. Mix the flour, oats, protein powder, yeast and salt
2. Add the water and knead into a dough
3. Cover the dough and leave it to rise for about 45 minutes
4. Place it in a loaf tin and leave to rise for a further 20 minutes
5. Bake at 200 degrees for about 35 minutes

These muffins are baked from egg, grated cheese and vegetables and are well suited to preparing ahead for several days. One muffin provides roughly 6 g of protein. Pepper and spring onions add colour and flavour.

You need: 6 eggs, 60 g grated cheese, 1 pepper, 2 spring onions, salt and pepper

1. Preheat the oven to 180 degrees
2. Finely dice the pepper and spring onions
3. Whisk the eggs with salt and pepper and stir in the cheese and vegetables
4. Pour the mixture into a greased muffin tin
5. Bake for about 20 minutes, until the muffins are set

These cookies are baked with rolled oats, protein powder and nut butter and make a sweet snack with more protein than classic baked goods. One cookie provides roughly 4 g of protein. They keep for several days in a tin.

You need: 150 g rolled oats, 40 g unflavoured protein powder, 80 g nut butter, 60 g honey, 1 egg

1. Preheat the oven to 170 degrees
2. Mix all ingredients in a bowl into a dough
3. Place small mounds on a baking tray lined with baking paper
4. Flatten slightly with a fork
5. Bake for about 15 minutes, until the edges are browned

These rolls need no yeast and no long rising time, as low-fat quark and baking powder provide the lift. One roll provides roughly 9 g of protein. They are well suited to a quick but still planned weekend breakfast.

You need: 250 g low-fat quark, 250 g wholemeal flour, 1 sachet baking powder, 2 eggs, 1 pinch of salt

1. Preheat the oven to 200 degrees
2. Knead all ingredients into a dough
3. Divide the dough into 6 equal portions and shape into rolls
4. Place on a baking tray lined with baking paper
5. Bake for about 25 minutes, until the rolls are golden brown

Red lentils are boiled until soft and puréed here, forming the base of a moist batter that replaces classic brownies with a plant-based version. One piece provides roughly 7 g of protein. Cocoa powder gives an intense chocolate flavour.

You need: 200 g red lentils (dry), 60 g cocoa powder, 80 g maple syrup, 40 g vegetable oil, 1 teaspoon baking powder

1. Boil the lentils in water until soft and drain
2. Purée the lentils until smooth
3. Stir in the cocoa powder, maple syrup, oil and baking powder
4. Pour the mixture into a small tin lined with baking paper
5. Bake at 180 degrees for about 25 minutes and let cool completely