High Protein Recipes

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HighProteinKitchen – Taste with Power 💪
High-protein recipes for fitness & healthy living
🥩 Easy meals | ⏱ Quick prep | 📘 Daily recipes
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06/07/2026

🥗🫒 Greek-Inspired Chickpea Salad (Fresh, Colorful & Mediterranean Classic)

⏱ Prep Time: 15 minutes
🍽 Servings: 4

🛒 Ingredients
🫘 Base

• 2 cans (15 oz each) chickpeas, rinsed & drained
• Freshly cracked black pepper

🥬 Greens & Vegetables

• 3–4 cups romaine lettuce, chopped
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• ½ cup red onion, diced
• 1 cup mini sweet peppers, sliced

🫒 Toppings

• ½ cup Kalamata olives, sliced
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped

🍋 Mediterranean Vinaigrette

• 3 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice (or red wine vinegar)
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt & freshly cracked black pepper

👩‍🍳 Instructions
1️⃣ Prepare Base

Add romaine lettuce to a large bowl or platter.

2️⃣ Add Salad Ingredients

Layer chickpeas, cucumber, tomatoes, red onion, sweet peppers, olives, feta, and parsley over the greens.

3️⃣ Make Dressing

Whisk olive oil, lemon juice, garlic, oregano, salt, and pepper until well combined.

4️⃣ Toss & Finish

Drizzle dressing over salad just before serving and toss gently.

5️⃣ Serve

Serve fresh as a main meal or side dish.

💡 Tips

• Chill chickpeas before assembling for extra freshness ❄️
• Add grilled chicken or tuna for more protein 🍗🐟
• A pinch of chili flakes adds a nice kick 🌶️
• Crisp, tangy, creamy, and perfectly balanced Mediterranean flavor ✨

06/06/2026

🌯🔥 Buffalo Ranch Chicken Wraps (Spicy, Creamy & Protein-Packed)

⏱ Prep Time: 15 minutes
🔥 Cook Time: 10 minutes
🍽 Servings: 4

🛒 Ingredients
🍗 Buffalo Chicken

• 2 cups cooked chicken, shredded or diced
• ⅓ cup buffalo sauce
• 1 tbsp butter (optional for richer flavor)

🥣 Creamy Ranch Layer

• ½ cup ranch dressing
• ¼ cup Greek yogurt (optional for extra protein)

🌯 Wrap Fillings

• 4 large flour tortillas or wraps
• 1½ cups romaine lettuce, shredded
• 1 cup tomatoes, diced
• ½ cup shredded cheddar or mozzarella cheese
• ¼ cup red onion, thinly sliced

🌿 Optional Add-Ins

• Avocado slices
• Crispy bacon
• Pickles or jalapeños

👩‍🍳 Instructions
1️⃣ Heat Buffalo Chicken

In a skillet over medium heat, combine chicken, buffalo sauce, and butter.
Cook for 3–4 minutes until warmed through and coated.

2️⃣ Prepare Ranch Mixture

Mix ranch dressing with Greek yogurt if using.

3️⃣ Warm Tortillas

Heat tortillas briefly in a dry skillet or microwave so they roll easily.

4️⃣ Assemble Wraps

Spread ranch mixture onto each tortilla.
Add lettuce, tomatoes, cheese, onion, and buffalo chicken.

5️⃣ Wrap & Serve

Fold sides inward and roll tightly into wraps.
Slice in half and serve immediately.

💡 Tips

• Grill wraps for crispy golden edges 🔥
• Use low-carb tortillas for lighter macros
• Add extra buffalo sauce if you love heat 🌶️
• Creamy, spicy, cheesy, and seriously addictive 🌯✨

06/05/2026

🧅🍗 Slow Cooker French Onion Chicken (Rich, Tender & Ultra Comforting)

⏱ Prep Time: 15 minutes
🔥 Cook Time: 4–6 hours
🍽 Servings: 4

🛒 Ingredients
🍗 Chicken

• 4 boneless, skinless chicken breasts

🧅 French Onion Base

• 2 large yellow or sweet onions, thinly sliced
• 1 packet (1 oz) dry onion soup mix
• 1 cup low-sodium beef broth
• 1 tbsp Worcestershire sauce or balsamic vinegar
• 1 tbsp butter, cut into small pieces

🧀 Cheese

• 4 slices Swiss, Gruyère, or Provolone cheese

🌿 Seasonings

• 1 tsp garlic powder
• ½ tsp dried thyme
• Salt & black pepper to taste

👩‍🍳 Instructions
1️⃣ Prepare Slow Cooker

Lightly grease slow cooker.

Spread sliced onions evenly across the bottom.

2️⃣ Season Chicken

Season chicken breasts with garlic powder, thyme, salt, and black pepper.

Place chicken over onions.

3️⃣ Add Broth Mixture

Sprinkle onion soup mix over the chicken.

Pour beef broth and Worcestershire sauce around the chicken.

Top with butter pieces.

4️⃣ Slow Cook

Cover and cook:

• LOW: 5–6 hours
OR
• HIGH: 3–4 hours

until chicken is tender and fully cooked.

5️⃣ Add Cheese

Place cheese slices over chicken during the final 10 minutes of cooking.

Cover until melted and gooey.

6️⃣ Serve

Spoon caramelized onions and broth over chicken before serving.

Serve with mashed potatoes, rice, or crusty bread.

💡 Tips

• Gruyère gives the most authentic French onion flavor 🧀
• Sear chicken first for deeper flavor if desired
• Add mushrooms for extra richness 🍄
• Savory, cheesy, cozy, and perfect for meal prep ✨

06/04/2026

🍝🥩 Slow Cooker Beef Ragu with Rigatoni (Rich, Tender & Restaurant-Style Comfort Food)

⏱ Prep Time: 20 minutes
🔥 Cook Time: 7–8 hours
🍽 Servings: 6–8

🛒 Ingredients
🥩 The Beef

• 2–3 lbs beef chuck roast or boneless short ribs
• Salt & freshly cracked black pepper
• 2 tbsp olive oil

🧅 Soffritto Base

• 1 onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 4 garlic cloves, minced

🍅 Sauce & Braising Liquids

• 1 can (28 oz) crushed tomatoes
• 2 tbsp tomato paste
• 1 cup beef stock
• 1 cup dry red wine
• 2 sprigs fresh thyme
• 2 bay leaves

🍝 Pasta & Garnish

• 1 lb rigatoni pasta
• Freshly shredded Parmesan cheese
• Fresh parsley, chopped

👩‍🍳 Instructions
1️⃣ Sear the Beef

Season beef generously with salt and pepper.

Heat olive oil in a skillet over medium-high heat.

Sear beef on all sides until deeply browned.

Transfer to slow cooker.

2️⃣ Build Flavor Base

In the same skillet, cook onion, carrots, and celery for 5 minutes until softened.

Add garlic and tomato paste, cooking for 1 minute.

Pour in red wine and scrape up browned bits from the pan.

3️⃣ Slow Cook the Ragu

Transfer vegetable mixture to slow cooker.

Add crushed tomatoes, beef stock, thyme, and bay leaves.

Cover and cook:

• LOW: 7–8 hours
OR
• HIGH: 4–5 hours

until beef is fall-apart tender.

4️⃣ Shred Beef

Remove beef and shred with forks.

Discard bay leaves and thyme stems.

Return shredded beef to the sauce and stir well.

5️⃣ Cook Pasta

Boil rigatoni in salted water until al dente.

Reserve a little pasta water before draining.

6️⃣ Combine & Serve

Toss rigatoni with beef ragu until fully coated.

Add a splash of pasta water if needed for silkiness.

Top with Parmesan and fresh parsley.

💡 Tips

• Short ribs create an even richer ragu 🥩
• Rigatoni holds thick sauce beautifully 🍝
• Make a day ahead — flavor improves overnight
• Deeply savory, silky, cozy, and perfect for dinner parties ✨

06/03/2026

🥬🧀 Oven-Baked Cabbage Burger (Low-Carb, Cheesy & Comfort-Food Approved)

⏱ Prep Time: 20 minutes
🔥 Cook Time: 40 minutes
🍽 Servings: 4–6

🛒 Ingredients
🥬 Cabbage Base

• 1 large green cabbage
• Sliced into thick 1-inch “steaks”
• 2 tbsp olive oil
• Salt & black pepper to taste

🍖 Protein Layer

• 1 lb ground beef, sausage, or turkey
• ½ small onion, finely diced
• 2 garlic cloves, minced
• 1 tsp Italian seasoning
• ½ tsp smoked paprika
• Salt & black pepper

🍅 Toppings

• 1 cup marinara or tomato sauce
• 1½ cups shredded mozzarella or cheddar cheese
• Fresh parsley, minced

👩‍🍳 Instructions
1️⃣ Roast Cabbage Steaks

Preheat oven to 400°F (200°C).

Arrange cabbage rounds on a parchment-lined baking sheet.

Brush with olive oil and season with salt and pepper.

Bake for 20 minutes, flipping halfway through, until slightly tender and caramelized.

2️⃣ Prepare Meat Mixture

While cabbage roasts, cook onion in a skillet until softened.

Add garlic and ground meat.
Season with Italian seasoning, paprika, salt, and pepper.

Cook until browned.

3️⃣ Assemble Cabbage Burgers

Top each roasted cabbage steak with cooked meat mixture.

Spoon marinara sauce over the top.

Add generous shredded cheese.

4️⃣ Bake Again

Return to oven for 10–15 minutes until cheese is melted and bubbly.

5️⃣ Garnish & Serve

Sprinkle with fresh parsley before serving.

Serve hot.

💡 Tips

• Use sausage for richer flavor 🌭
• Broil 1–2 minutes for golden cheesy tops 🧀
• Add mushrooms or jalapeños for extra texture
• Hearty, cheesy, keto-friendly, and surprisingly satisfying 🥬✨

06/02/2026

🫑🧀 Philly Cheesesteak Stuffed Pepper Bowls (Low-Carb, Cheesy & Comforting)

⏱ Prep Time: 15 minutes
🔥 Cook Time: 25 minutes
🍽 Servings: 4

🛒 Ingredients
🥩 Cheesesteak Filling

• 1 lb ground beef or thinly shaved ribeye steak
• 1 tbsp olive oil
• 1 medium yellow onion, sliced
• 1 tsp garlic powder
• Salt & black pepper to taste

🫑 Peppers

• 3 large bell peppers (any color), sliced or halved

🧀 Cheese

• 6 slices provolone cheese
OR
• 1½ cups shredded mozzarella cheese

🌿 Optional Add-Ins

• Sliced mushrooms
• Worcestershire sauce
• Chili flakes
• Fresh parsley

👩‍🍳 Instructions
1️⃣ Cook Beef & Onions

Preheat oven to 375°F (190°C).

Heat olive oil in a skillet over medium-high heat.

Cook onions until softened.
Add beef or shaved steak and cook until browned.

Season with garlic powder, salt, and black pepper.

2️⃣ Prepare Pepper Bowls

Place sliced or halved bell peppers into foil tins or a baking dish.

Fill evenly with cheesesteak mixture.

3️⃣ Add Cheese

Top generously with provolone slices or shredded mozzarella.

4️⃣ Bake

Bake for 15–20 minutes until peppers soften and cheese is melted and bubbly.

5️⃣ Serve

Garnish with parsley or chili flakes if desired.

Serve hot.

💡 Tips

• Add mushrooms for classic Philly flavor 🍄
• Use ribeye for the most authentic cheesesteak taste 🥩
• Broil 1–2 minutes for extra golden cheese 🧀
• Savory, melty, hearty, and keto-friendly comfort food ✨

06/01/2026

🌮🧀 Slow Cooker Taco Casserole (Easy, Cheesy & Family-Friendly One-Pot Meal)

⏱ Prep Time: 20 minutes
🔥 Cook Time: 4–6 hours (slow cooker)
🍽 Servings: 6–8

🛒 Ingredients
🍖 Meat Base

• 1–1½ lbs lean ground beef or ground turkey
• 1 packet taco seasoning

🧅 Aromatics

• 1 small onion, diced
• 2 garlic cloves, minced

🌽 Pantry Fillers

• 1 can (15 oz) black beans, rinsed & drained
• 1 can (15 oz) corn, drained

🍅 Sauce Mixture

• 1 can (10 oz) diced tomatoes with green chilies (Ro-Tel style)
• 1 cup salsa

🌮 Layering Ingredients

• 6–8 small corn or flour tortillas
• 2 cups shredded Mexican blend or Colby Jack cheese

🌿 Optional Garnishes

• Sour cream
• Diced red bell peppers or tomatoes
• Fresh cilantro
• Jalapeños
• Avocado slices

👩‍🍳 Instructions
1️⃣ Cook Meat

In a skillet over medium heat, cook ground beef and onion until browned.

Drain excess grease.
Add garlic and taco seasoning. Stir well.

2️⃣ Mix Filling

Add black beans, corn, diced tomatoes with chilies, and salsa.
Simmer for 3–4 minutes.

3️⃣ Layer in Slow Cooker

Lightly grease slow cooker.

Layer ingredients like lasagna:

• Tortillas
• Meat mixture
• Cheese

Repeat layers until everything is used, finishing with cheese on top.

4️⃣ Slow Cook

Cover and cook:

• LOW: 4–6 hours
OR
• HIGH: 2–3 hours

until hot and bubbly.

5️⃣ Garnish & Serve

Top with sour cream, cilantro, diced peppers, avocado, or jalapeños before serving.

💡 Tips

• Slightly toast tortillas first for firmer layers 🌮
• Add cream cheese for extra creamy texture
• Perfect for meal prep and freezer-friendly meals
• Cheesy, hearty, comforting, and packed with taco flavor 🧀✨

05/31/2026

🥑🥚 Avocado Egg Salad (Fresh, Creamy & Protein-Packed)

⏱ Prep Time: 15 minutes
🍽 Servings: 4

🛒 Ingredients
🥗 Salad Base

• 2 ripe avocados, diced into chunks
• 4 hard-boiled eggs, cut into wedges or chunks
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, finely diced
• ¼ cup fresh cilantro or parsley, chopped

🍋 Simple Dressing

• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice or lime juice
• Salt & freshly cracked black pepper to taste

🌶️ Optional Add-Ins

• ½ tsp chili flakes
• Crumbled feta cheese
• Cucumber slices
• Everything bagel seasoning

👩‍🍳 Instructions
1️⃣ Prepare Ingredients

Dice avocados, halve tomatoes, finely chop onion and herbs, and slice hard-boiled eggs.

2️⃣ Combine Salad

In a large bowl, gently combine avocado, eggs, tomatoes, red onion, and herbs.

3️⃣ Make Dressing

Whisk together olive oil, lemon juice, salt, and black pepper.

4️⃣ Toss Gently

Drizzle dressing over salad and toss lightly to avoid breaking the avocado and eggs.

5️⃣ Serve

Serve immediately or chilled.

💡 Tips

• Use slightly firm avocados so they hold shape 🥑
• Add grilled chicken or chickpeas for extra protein
• Best enjoyed fresh for maximum creaminess
• Creamy, refreshing, low-carb, and incredibly satisfying 🥚✨

05/30/2026

🧄🧀🍔 Garlic Butter Cheeseburger Roll-Ups (Flaky, Cheesy & Crowd-Pleasing)

⏱ Prep Time: 15 minutes
🔥 Cook Time: 15 minutes
🍽 Servings: 4–6

🛒 Ingredients
🍞 Dough

• 1 tube refrigerated crescent roll dough
OR
• 1 lb pizza dough

🍔 Cheeseburger Filling

• 1 lb lean ground beef
• ½ small onion, finely diced
• 1 tsp Worcestershire sauce
• Salt & black pepper to taste

🧀 Cheese

• 1–1½ cups shredded cheddar cheese or mozzarella

🧄 Garlic Butter Topping

• 2 tbsp melted butter
• 2 garlic cloves, minced (or ½ tsp garlic powder)
• 1 tbsp fresh parsley, chopped (optional)

👩‍🍳 Instructions
1️⃣ Cook Beef Filling

Preheat oven to 375°F (190°C).

In a skillet over medium heat, cook ground beef and onions until browned.
Drain excess grease.

Stir in Worcestershire sauce, salt, and black pepper.

2️⃣ Prepare Dough

Roll out crescent dough or pizza dough onto a lightly floured surface.

Spread cooked beef evenly over dough.
Sprinkle generously with shredded cheese.

3️⃣ Roll & Slice

Tightly roll dough into a log shape.
Slice into even roll-up pieces.

Place on a parchment-lined baking sheet.

4️⃣ Make Garlic Butter

Mix melted butter with garlic and parsley.

Brush generously over roll-ups.
5️⃣ Bake

Bake for 12–15 minutes until golden brown and cheesy.

6️⃣ Serve

Serve warm with ketchup, burger sauce, or ranch dip.

💡 Tips

• Add diced pickles or bacon for extra cheeseburger flavor 🍔
• Use mozzarella for maximum cheese pull 🧀
• Best served fresh and hot from the oven
• Buttery, cheesy, savory, and completely addictive ✨

05/29/2026

🍝🧀 Cheesy Beef & Spinach Lasagna (Hearty, Layered & Comfort-Food Perfection)

⏱ Prep Time: 30 minutes
🔥 Cook Time: 50 minutes
🍽 Servings: 8

🛒 Ingredients
🍖 Beef Filling

• 1 lb ground beef
• 1 tbsp olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• Salt & black pepper to taste

🍅 Sauce

• 1 jar (24 oz) marinara sauce
• 1 tbsp tomato paste (optional for richer flavor)

🥬 Spinach Layer

• 3 cups fresh spinach, chopped
• 15 oz ricotta cheese
• 1 egg
• ½ cup Parmesan cheese

🧀 Cheese Layer

• 3 cups mozzarella cheese, shredded
• Extra Parmesan for topping

🍝 Lasagna Assembly

• 12 lasagna noodles, cooked & drained

👩‍🍳 Instructions
1️⃣ Cook Beef Filling

Heat olive oil in a skillet over medium heat.
Cook onion and garlic until softened.

Add ground beef and cook until browned.
Season with Italian seasoning, salt, and pepper.

Stir in marinara sauce and tomato paste.
Simmer for 10 minutes.

2️⃣ Prepare Spinach Mixture

In a bowl, mix ricotta cheese, egg, Parmesan, and chopped spinach until combined.

3️⃣ Assemble Lasagna

Preheat oven to 375°F (190°C).

Spread a thin layer of meat sauce in the baking dish.

Layer:
• Lasagna noodles
• Ricotta-spinach mixture
• Meat sauce
• Mozzarella cheese

Repeat layers until ingredients are used.

Finish with mozzarella and Parmesan cheese on top.

4️⃣ Bake

Cover with foil and bake for 35 minutes.
Remove foil and bake another 10–15 minutes until bubbly and golden.

5️⃣ Rest & Serve

Let lasagna rest for 10–15 minutes before slicing.

💡 Tips

• Use fresh mozzarella for extra cheesy stretch 🧀
• Letting lasagna rest helps layers stay neat
• Add mushrooms for even more hearty flavor 🍄
• Rich, cheesy, comforting, and family-dinner perfect 🍝✨

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