The Protein Fryer

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Birmingham, AL
The Protein Fryer

Welcome to The Protein Fryer 💪🔥
Where crispy meets high-protein perfection. No deep frying. No guilt. Just gains. 🍗✨

07/11/2026

🥩🍄 Balsamic Mushroom Steak
Ingredients

• 2 ribeye steaks
• 8 oz mushrooms
• 2 tbsp balsamic vinegar
• 2 tbsp butter
• 2 garlic cloves
• Fresh rosemary

Instructions
Sear steaks to desired doneness.
Remove and rest.
Cook mushrooms in butter.
Add garlic and balsamic vinegar.
Spoon mushrooms over steaks.
Garnish with rosemary.

Macros (Approximate)
Calories: 510 | Protein: 42g | Carbs: 6g | Fat: 34g

07/10/2026

🍋🫐 Blueberry Lemon Ricotta Muffins
Ingredients

• 2 cups all-purpose flour
• 1 cup ricotta cheese
• 2 eggs
• 1 cup blueberries
• ¼ cup honey
• 1 tbsp lemon zest
• 2 tsp baking powder

Instructions
Mix ricotta, eggs, honey, and lemon zest.
Stir in flour and baking powder.
Fold in blueberries.
Fill muffin cups ¾ full.
Bake at 350°F (175°C) for 22–25 minutes.

Macros (Approximate)
Calories: 210 | Protein: 9g | Carbs: 26g | Fat: 8g

07/10/2026

🍍🥥 Tropical Coconut Chicken Curry
Ingredients

• 1½ lbs chicken breast, cubed
• 1 can light coconut milk
• 1 cup pineapple chunks
• 1 red bell pepper, sliced
• 2 tbsp yellow curry paste
• 1 tsp ginger
• Fresh cilantro

Instructions
Cook chicken until lightly browned.
Add curry paste and ginger.
Stir in coconut milk.
Add pineapple and peppers.
Simmer for 15 minutes.
Garnish with cilantro.

Macros (Approximate)
Calories: 420 | Protein: 38g | Carbs: 18g | Fat: 20g

07/10/2026

🥔🧀 Crispy Parmesan Hasselback Potatoes
Ingredients

• 4 medium potatoes
• 3 tbsp butter, melted
• ½ cup grated Parmesan
• 1 tsp garlic powder
• Fresh thyme

Instructions
Slice potatoes thinly without cutting all the way through.
Brush with butter.
Sprinkle with garlic powder and Parmesan.
Bake at 425°F (220°C) for 55–60 minutes.
Garnish with thyme before serving.

Macros (Approximate)
Calories: 290 | Protein: 8g | Carbs: 34g | Fat: 14g

07/10/2026

🍑🐔 Peach Bourbon Glazed Chicken
Ingredients

• 4 chicken thighs
• ½ cup peach preserves
• 1 tbsp apple cider vinegar
• 1 tsp smoked paprika
• 2 garlic cloves, minced
• 1 tbsp olive oil

Instructions
Season chicken with smoked paprika.
Sear both sides until golden.
Mix peach preserves, vinegar, and garlic.
Brush glaze over chicken.
Bake at 400°F (200°C) for 20 minutes.
Spoon extra glaze over before serving.

Macros (Approximate)
Calories: 390 | Protein: 37g | Carbs: 16g | Fat: 18g

07/10/2026

🦐🌶️ Bang Bang Shrimp Pasta
Ingredients

• 1 lb shrimp, peeled
• 10 oz penne pasta
• ½ cup light mayonnaise
• 2 tbsp sweet chili sauce
• 1 tbsp sriracha
• 2 green onions, sliced
• Fresh parsley

Instructions
Cook pasta according to package directions.
Cook shrimp until pink.
Mix mayonnaise, sweet chili sauce, and sriracha.
Toss shrimp and pasta with the sauce.
Garnish with green onions and parsley.

Macros (Approximate)
Calories: 470 | Protein: 34g | Carbs: 38g | Fat: 20g

07/10/2026

🍯🥓 Maple Dijon Bacon Chicken
Ingredients

• 4 chicken breasts
• 6 slices turkey bacon, cooked and crumbled
• 2 tbsp Dijon mustard
• 2 tbsp maple syrup
• 1 tbsp olive oil
• 1 tsp garlic powder
• ½ cup shredded mozzarella

Instructions
Preheat oven to 375°F (190°C).
Mix Dijon mustard, maple syrup, olive oil, and garlic powder.
Brush the mixture over the chicken.
Bake for 20 minutes.
Top with mozzarella and turkey bacon.
Bake another 8–10 minutes until the cheese is melted.

Macros (Approximate)
Calories: 430 | Protein: 45g | Carbs: 9g | Fat: 22g

07/10/2026

🍫☕ Mocha Protein Chia Mousse
Ingredients

• 1½ cups chocolate protein shake
• ¼ cup chia seeds
• 1 tsp instant espresso powder
• 1 tbsp cocoa powder
• Dark chocolate shavings

Instructions
Whisk together protein shake, espresso powder, cocoa, and chia seeds.
Refrigerate overnight.
Stir well before serving.
Top with chocolate shavings.

Macros (Approximate)
Calories: 210 | Protein: 24g | Carbs: 12g | Fat: 7g

07/09/2026

🥔🧅 Crispy Onion Potato Galette
Ingredients

• 2 large potatoes, thinly sliced
• 1 onion, thinly sliced
• 2 tbsp butter
• ½ cup Parmesan
• Fresh thyme
• Salt and pepper

Instructions
Layer potatoes and onions in a buttered skillet.
Sprinkle Parmesan between layers.
Bake at 400°F (200°C) for 45 minutes.
Invert onto a serving plate.
Slice and serve.

Macros (Approximate)
Calories: 290 | Protein: 9g | Carbs: 30g | Fat: 15g

07/09/2026

🍓🍯 Strawberry Honey Yogurt Parfaits
Ingredients

• 2 cups vanilla Greek yogurt
• 2 cups sliced strawberries
• ½ cup granola
• 2 tbsp honey
• Fresh mint

Instructions
Layer yogurt, strawberries, and granola in glasses.
Repeat layers.
Drizzle with honey.
Garnish with mint.

Macros (Approximate)
Calories: 240 | Protein: 18g | Carbs: 28g | Fat: 5g

Address

United Kindom
Birmingham, AL
35201

Website

http://www.theproteinfryer.com/

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