3 Quick High-Protein Recipes from a Dietitian

Consuming sufficient protein doesn’t have to revolve around bland meals like plain chicken and protein shakes. In fact, a flavorful approach can make meeting your protein goals much more enjoyable.

Rachael DeVaux, a registered dietitian, aims to consume 100 grams of protein daily and believes that enjoyment is key to adhering to dietary goals. “Healthy eating shouldn’t feel monotonous; it’s not necessary to eat plain chicken and broccoli at every meal,” she mentioned in a conversation with Business Insider.

A general guideline for protein intake is between 0.5 to 0.7 grams per pound of body weight per day, modified based on individual goals such as muscle gain or fat loss. For someone weighing 150 pounds, this translates to around 25 to 35 grams per meal if consuming three meals a day.

DeVaux recommends prepping a variety of protein sources at the start of each week. This might include grilled chicken breasts or hard-boiled eggs, along with a mix of sauces like homemade pesto or a dijon-and-olive oil dressing. Grains such as quinoa, farro, or rice noodles can also be prepared in advance.

“Putting just vegetables in the fridge makes it easy to prepare a quick meal,” she added, noting that such meals usually require only 10 to 15 minutes of cooking time. “That’s how I create many of my dishes.”

Additionally, DeVaux has a repertoire of recipes for quick, high-protein meals. She shared three of her favorite recipes from her latest cookbook, including a 30-minute turkey skillet dish she makes weekly.

Honey-Blackberry Overnight Oats: Protein and Fiber Boost

DeVaux enjoys making overnight oats. “They alleviate the stress of deciding on breakfast,” she explained. “You can easily grab them while rushing out the door, and they’re packed with protein, keeping you satisfied for hours.”

Her honey-blackberry version includes gluten-free protein oats, unsweetened almond milk, vanilla protein powder, unsweetened Greek yogurt, hemp and chia seeds, almond butter, and almonds. Each serving contains about 35 grams of protein alongside a healthy dose of fiber from the oats, seeds, and frozen blackberries.

Canned Chicken: A 5-Minute Lunch MVP

During hectic times, DeVaux turns to a flavorful chicken salad. Her secret ingredient is canned roasted chicken breasts. She enhances it with pesto and avocado for healthy fats, complemented by hemp seeds, chopped pepperoncini, and red chili flakes for added taste and texture.

This dish independently offers approximately 32 grams of protein per serving. “You can enjoy it on toast or use it as a dip with crackers,” she mentioned. “I often have it between meetings.”

Weekly Favorite: Ginger-Garlic Turkey Skillet

One of DeVaux’s regular recipes is her ginger-garlic turkey skillet, which she typically prepares once a week, especially when pressed for time. “I ensure I have the necessary ingredients ready because there are moments when it’s 6 p.m., and I’m like, ‘I haven’t planned dinner yet,’ ” she shared.

In the skillet, she cooks ground turkey, gradually mixing in diced vegetables, garlic, ginger, coconut aminos, and seasonings. Each serving contains around 24 grams of protein.

“It’s perfect for busy individuals because you can transform it into a variety of dishes,” she noted. “You can serve it in tacos, lettuce wraps, or over rice or potatoes. Its versatility is great.”