20 High-Protein Recipes That'll Help You Build Muscle (2024)

The Protein 411

Protein helps to maintain lean muscle, grow and repair all cells in your body, and regulate your appetite, according to Erin Palinski-Wade, R.D., C.D.E., the author of Belly Fat Diet for Dummies. On average, active women need about half a gram of protein per pound of body weight every day (so an active 140-pound woman would need 70 grams of protein). One way to meet this goal is to include a source of protein at every meal. A high-protein meal would have 25 percent of its calories coming from protein.

Plant-based protein: Beans, legumes, nuts, seeds, quinoa, amaranth

Animal protein: Eggs, low-fat dairy, white meat poultry, lean beef, pork loin, fish

Lentils and Amaranth Patties

Amaranth is a gluten-free ancient grain. And Palinski-Wade says it's a great source of protein. Mix with lentils, like in this recipe, for the perfect protein-packed lunch.

Zucchini Boat Turkey Tacos

For a healthy, high-protein meal, make tacos without the tortillas. Switch out the sour cream for plain, nonfat Greek yogurt to up the protein.

Cinnamon-Sugar Roasted Chickpeas

Chickpeas are great mixed into salads, stews, and curries. Try them as a snack with this cinnamon-sugar version from Sally's Baking Addiction.

Black Bean Soup

Black beans pack a whopping 39 grams of protein per cup. Try this black bean soup from Veggie Inspired Journey for an easy, high-protein meal that's filling and super simple to make.

California Cottage Cheese Bowl

Palinski-Wade suggests adding raw almonds or cottage cheese to each snack to help you reach your protein requirements every day. This healthy high-protein recipe pairs cottage cheese with avocado for a boost of healthy fats.

Pumpkin Pie Yogurt

This pumpkin spiced Greek yogurt parfait packs 19 grams of protein for under 200 calories.

Honey-Garlic Salmon

Salmon is full of good-for-you omega-3s-and boasts 21 grams of protein per three-ounce serving. If you need new easy high protein recipes, try this honey garlic salmon that only requires five ingredients.

Black Bean Lentil Salad with Cumin-Lime Dressing

This salad is chock-full of protein from the lentils and black beans. A homemade cumin-lime dressing makes the salad taste fantastic whether you serve it hot or eat it cold the next day.

Sweet Potato, Kale, and Shrimp Skillet

This gluten-free recipe uses sweet potato, kale, and shrimp to make a quick high-protein weekday meal. Even better: It only uses one pan!

Pumpkin Chocolate Chip Energy Bites

Energy bites are a portable and easy way to get protein into your snacks. Pop a few post-workout-like these pumpkin and chocolate chip ones from Amy's Healthy Baking.

Beef and Vegetable Skillet

Have a ton of random leftover veggies? Combining them with lean ground beef makes for one of the best high-protein dinners.

Quinoa Pizza Bites

Quinoa, the kale of the grain world, can be reinvented in every form. It's the base in these pizza bites, a high-protein meal or appetizer.

Greek Yogurt Egg Salad Sandwich

Egg salad gets a healthy makeover with this recipe from Damn Delicious. Eggs and Greek yogurt are both great sources of protein, meaning this sandwich will keep you full even longer.

Chicken Broccoli Cheese Quinoa Casserole

Chicken and quinoa are the stars of this high-protein twist on a classic casserole.

Oatmeal Protein Pancakes

Brunch just got even better. Cottage cheese and whole-grain oats make these protein pancakes healthier. They may become your Saturday morning staple.

5-Ingredient Quinoa Mac and Cheese

Mac and cheese isn't usually a go-to dish when you're trying to eat healthy–or high protein, for that matter. But this recipe uses quinoa and butternut squash for a healthy spin on the comfort classic.

Cookie Dough Greek Yogurt

Satisfy your sweet tooth and eat a protein-packed snack with this faux cookie dough. Bonus: No risk of salmonella!

Peach and Mustard Glazed Pork Chops

Pork can get a bad rep–we're looking at you bacon–when in fact it is an excellent source of protein. Choose a lean cut, like a pork loin chop, and add a fresh glaze like this recipe from Delish D'Lites.

Edamame Feta Salad

Edamame may look like a veggie, but the soybean is actually a protein powerhouse. This fresh salad combines fresh vegetables, feta, and edamame for a lunch that's healthy yet big on flavor.

Sun-Dried Tomato Basil Hummus

Chickpeas are an excellent source of protein and are a perfect snack when smashed into hummus. This tomato basil hummus would taste great with pita chips or fresh veggies.