3 Easy High Protein Meals
3 easy, healthy and delicious high protein meal recipes that anyone can make. Whether you are working out and need a dose of protein after a workout, or you are just trying a high protein diet, these high protein dinner and lunch recipes are for you!
3 Easy High Protein Meals
Ingredients
Tuna and Quinoa Patties
- 2 cans 280 Tuna, drained
- 1 cup 175g Quinoa + 2 cups (480ml) water
- 3 Eggs
- 1 small onion chopped
- 2 cloves Garlic crushed
- 2 tablespoon chopped parsley
- Salt to taste
- Pepper to taste
- ½ teaspoon Cumin
- 1 teaspoon Paprika
- Olive oil for frying
Dipping sauce:
- ½ cup 125g Yogurt
- 1-2 tablespoons raw tahini
- 1 tablespoon lemon juice
Chicken and Oatmeal Patties
- 1½ pounds 675g Ground chicken
- 1 carrot grated
- 1 onion chopped
- 2-3 garlic cloves minced
- 1 tablespoon Ginger paste optional
- 2 tablespoons soy sauce
- ¾ cup 70g Quick oats
- 1 Egg
- Salt to taste
- Pepper to taste
- ½ teaspoon Cumin
- 1 teaspoon Paprika
- ¼ bunch Parsley chopped
- Olive oil for frying
Tuna and Quinoa Casserole
- 6 oz - 1 can tuna drained
- â…” cup 185g Greek yogurt
- â…“ cup 80ml vegetable stock
- ½ cup quinoa uncooked + 1 cup water
- ½ red onion chopped
- â…“ head of broccoli cut into small florets
- Salt to taste
- ¼ teaspoon Black pepper
- ¼ teaspoon Cumin
- 1 teaspoon Oregano
- 2 cloves of garlic minced
- 100 g 3.5oz mozzarella cheese, grated
Instructions
- DIRECTIONSTuna and Quinoa Patties 1. Rinse the quinoa under cool water, until the water comes out transparent. Put rinsed quinoa in a medium saucepan. Add water, 1/2 teaspoon salt and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Let cool. Transfer to a large bowl. 2. To the quinoa add chopped onion, chopped parsley, tuna, eggs and spices. Mix until combined. Form into patties. 3. Option 1: In a large pan with olive oil. Fry the patties for 3-4 minutes on each side or until golden brown. Transfer to a paper towel. 4. Option 2: preheat oven to 350F (175C). Place the patties on a baking trey lined with parchment paper, spray each patty with oil and bake the patties for 25-30 minutes, until golden. 5. Make the dipping sauce: in a small bowl whisk all sauce ingredients. Chicken and Oatmeal Patties
- Place ground chicken in a large bowl. Add chopped onion, chopped parsley, grated carrot, crushed garlic, ginger paste, soy sauce, egg, oats and spices. Mix until well combined.
- Shape into small balls (makes about 24 patties). In a pam or skillet heat olive oil over medium heat. Cook chicken meatballs for 4-5 minutes on each side, until golden brown and cooked through. Remove meatballs from oil and transfer to a paper towel to drain.
- Second option: preheat oven to 350F (175C). place meatballs on baking tray lined with parchment paper. Spray each meatball with cooking oil. Bake for 25 minutes, until golden.
- Serve with fresh salad and your favourite dipping sauce.
- These meatballs can be fried, baked and also can be cooked in your favorite sauce.
- In this recipe you can use quick oats or oat flour.
