10 Protein-packed Recipes With Only 5 Ingredients Each
Busy people don’t always have time to prepare time-consuming recipes with lots of ingredients. Searching high and low for obscure ingredients is rarely fun when you have a million other things to do. What you need are some simple, quick, high-protein recipes you can make with only a handful of ingredients.
That’s what we’ve created here. These 10 high-protein recipes can each be made with only five ingredients, as well as a few kitchen staples you probably already have on hand. You can whip up these recipes on a weeknight or after a workout. You can toss them together in the morning for a quick lunch later, or meal-prep them in advance.
That’s also why I wrote The Easy 5-Ingredient Healthy Cookbook. In my book, I provide over 150 simple recipes—many of which can be made in 30 minutes or less, can be frozen for later, or can be cooked in a slow cooker.
A note: For the recipes here, and all the recipes in my cookbook, you should always have seven pantry ingredients on hand—kitchen staples so essential I don’t count them toward the five “main” ingredients in each recipe. Those seven ingredients include:
- black pepper
- olive oil
- cooking spray (a cooking-friendly oil also works)
- fresh garlic
- fresh lemon (for the juice and zest)
4. Asparagus Quinoa Salad
The red quinoa in this salad provides plant-based proteins, all jam-packed with all the essential amino acids and antioxidants. And by combining it with cilantro, you’ll get a delicious Latin twist.
5. Grass-fed Beef and Mushroom Marinara Over Spaghetti Squash
Blending mushrooms and ground beef is a perfect way to add vegetables and an array of nutrients to a dish. It also helps bulk up the portion without adding on too many excess calories or artery-clogging saturated fat.
6. Halibut With Balsamic Roasted Grapes
The glaze is created using 100% grape juice made with the dark purple Concord grape, so it brings heart-healthy polyphenols (plant nutrients) to your plate, while the balsamic roasted grapes add a sweet and tangy taste, all for just 350 calories.
8. Salsa Chicken
Punch up the flavor of beef, chicken, and fish by topping it with low-cal salsa. Half a cup of salsa provides 35 calories, 2 grams of protein, and 8 grams of carbs. It’s also brimming with potassium and vitamin B6, and numerous antioxidants.
9. Montmorency Tart Cherry Tuna Salad Avocado Bowls
Montmorency tart cherries are packed with anthocyanins, a natural compound that contributes to its bright red color and sour-sweet taste. Studies have linked tart cherries beauties to numerous health advantages, including helping ease muscle pain after a workout.