10 Quick High-Protein Recipes You Must Try!



Published on: 14-Jul-2022


10 min read


Updated on : 12-Dec-2023




Anushka Tripathi


10 Quick High-Protein Recipes You Must Try!

10 Quick High-Protein Recipes You Must Try!

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Hello readers! The importance of a healthy breakfast could not be more emphasised, especially during your weight loss journey. While potato chips, soda, and cookies may seem like a quick fix for hunger, when you are close to your kitchen full of delicious and nourishing secrets, why look for shortcuts? 

Mindlessly eating junk food throughout the day may leave you feeling sluggish and even hungrier later. Rather than eating greasy, artificially sweetened food, choose something that will make you feel energised and alive, such as protein-rich food and high-protein snack recipes. 

In this blog, we will discuss high-protein meals you can include in your active fitness plan. Have a nutritious morning!

Table Of Contents

  1. Best High Protein Snack Recipes

  2. Best High Protein Vegan Recipes

  3. Best High Protein Recipes For Weight Loss

  4. Benefits Of Eating A Protein-Rich Diet 

  5. The Final Say

  6. FAQs

  7. References 

Best High Protein Snack Recipes

Taking high-protein snacks for breakfast, your one-time meal is a healthier way of beginning a healthy lifestyle. Some of the quick yet protein-rich snack recipes are mentioned below. The following can be one of your favourite high-protein, vegetarian recipes; you can easily add protein-rich food.

1. Yoghurt And Granola

Yoghurt and granola is a healthy and quick breakfast that is a good source of calcium, protein and fibre. Top a bowl of Greek yoghurt with a tiny handful of granola berries and a sprinkle of cinnamon powder to strengthen the antioxidant qualities. 

To give some crunch, add some seeds like pumpkin seeds or nuts.

2. Energy Balls

These energy balls are simple & quick to prepare and nutritious enough to serve as breakfast. To give the balls a crunch, you can toast the oats. Here is how you can make this protein-rich vegetarian food:

  • In a large mixing bowl, combine the oats, peanut butter, honey, protein powder, and chocolate chips.

  • It takes a little arm muscle to get the mixture to blend, and it may appear overly thick at first, but keep mixing, and it will come together.

  • Use a tiny cookie scoop & mould the mixture into balls once it's all incorporated.

  • Refrigerate or freeze in an airtight container.

3. Chia Pudding 

After Alia Bhatt posted this quick and nutritious meal online as part of her daily nutrition routine, it has become one of the most popular recipes. It is undoubtedly a fantastic snack choice high in protein and fibre.

  • Combine chia seeds, milk, maple syrup, and vanilla extract (if using) in a bowl or mason jar. 

  • If using a mason jar, cover it with the lid and shake it to blend the ingredients.

  • Once the chia pudding mixture is thoroughly blended, leave it aside for 5 minutes, then stir or shake it again to break up any clumps of chia seeds, cover, and chill for 1-2 hours or overnight to set. 

    Also Read:  Protein And Fibre-Rich Foods For Weight Loss

4. Egg White Bites

Normally, we consume egg white omelettes or muffins. But this egg white bite has replaced them and has emerged for all age groups. So here are the ingredients of one of the best high protein recipes for weight loss:

                 Ingredients Measurement

Egg Whites

1 Cup

Cottage Cheese

½ Cup

Finely Chopped Spinach

⅓ Cup

Red Chilli Powder

As per taste

Green onions (White part)

2 sliced

Sea Salt

¼ Tablespoon

A Drop of hot sauce (optional)

As per taste 

  • Combine the egg whites and cottage cheese in a blender.

  • Combine the spinach, green onions, salt, pepper, and spicy sauce in a mixing bowl (optional).

  • Pour the egg mixture into silicone egg bite moulds, filling each cup about two-thirds full while ensuring some mix-ins make it into each cup. Lids should be placed on the moulds.

  • Place egg bite moulds on a trivet and arrange them as desired.

  • Fill in the instant pot/pressure cooker with 1 cup of water. Place the trivet with the egg bite moulds and cook for 10 minutes at high pressure. Release the pressure manually and with caution.

Best High Protein Vegan Recipes

After going through high-protein snack recipes, let’s see some easy high-protein vegan recipes: 

1. Soya Chilli Nuggets

There are a lot of protein-rich vegetarian foods that can provide you with a good amount of protein. Here is the list of ingredients for soya nuggets, one of the high protein recipes.

                      Ingredients Measurement

Soya nuggets
(soaked for half an hour and then drained)

50 gm


As per taste 


2 tablespoons

Spring onion, finely chopped

1/2 cup

Green chillies, sliced

As per taste 

Soya sauce

1 tablespoon


2 tablespoons

Spring Onion Greens

For garnishing 

  • Combine the nuggets, salt, and garlic paste in a large mixing bowl.

  • Stir in the green chillies a few times before adding salt, soy sauce, vinegar, and nuggets.

  • Stir-fry for a minute over high heat and serve with greens on the side

2. Mexican Bean Salad

One of the healthiest yet quickest snacks or one of the best high protein veg recipes includes this Mexican bean salad. This salad has fibre and protein, packed with vitamins and minerals. Here is the list of the ingredients involved in one of the healthiest high protein recipes:

                            Ingredients Measurement

Kabuli Chana (must be some other ingredient)

20 gm

White Chickpeas boiled

10 gm

Rajma (Large Kidney Beans) boiled

½ cup

Green Bell Pepper (Capsicum) sliced

20 gm

Sweet corn Boiled

50 gm

Lettuce chopped

As per taste



Olive oil 

1 Tablespoon


1 teaspoon


1 teaspoon

Lemon juice

1 teaspoon

Coriander(Dhania) Leaves

1 tablespoon

Roasted black pepper powder 

As per taste

Cumin seeds(Jeera) roasted and powdered

1/2 teaspoon

Tomato Ketchup

1 tablespoon

  • To make the Mexican bean salad, place the boiled chickpeas, kidney beans, capsicum, corn, and onion in a salad mixing bowl and toss well.

  • In a separate mixing bowl, whisk together olive oil, lemon juice, salt, garlic, coriander, cumin seeds, and black pepper powder.

  • Drizzle the dressing over the bean salad and toss thoroughly; the salad is now ready.

  • Assemble the Mexican bean salad.

Best High Protein Recipes For Weight Loss

You must intake a rich amount in your diet if you are planning to begin your weight loss journey. As our body needs a good amount of protein, that should be addressed. Here are the best and the easiest to make high protein veg recipes:

1. Cauliflower Greens Mixed Sprouts Tikki

Iron-rich cauliflower greens can also become protein-rich if combined with sprouts and improve haemoglobin. This recipe comes under the category of high protein vegetarian recipes. It is easy to prepare and tasty. Here are the ingredients mentioned:

                              Ingredients Measurement

Finely chopped Cauliflower greens

1 cup

Boiled and mashed mixed sprouts

30 gm

Chilli powder, turmeric powder, dhania powder, salt, and cumin seeds

As per taste 

Oil for cooking and greasing

2 Tablespoons

  • Mix all of the ingredients thoroughly in a large mixing basin.

  • Make tikkis out of the mixture by dividing it into equal amounts.

  • Heat the tava, coat it with oil, and place the tikkis on it. Cook till brown, brushing the tikkis with oil as needed.

  • Serve immediately

2. Quinoa and Paneer Healthy Salad

This recipe, which is filling and high in protein and fibre, is quick and easy to prepare and helps with digestion disorders. Here are the needed ingredients in one of the popular high protein recipes:

                            Ingredients Measurement

Small Paneer cubes

½ Cup

Boiled quinoa

1 cup

Chopped cucumber

¼ cup

Chopped capsicum

¼ cup

Chopped tomatoes

¼ cup

Chopped boiled mushrooms

¼ cup

Olive oil

½ Tablespoon

Lemon juice

1 Teaspoon

Garlic, grated

As per taste 

Salt and Pepper

As per required

  • Gather paneer cubes, boiled quinoa, cucumber, capsicum, tomatoes, and boiled mushrooms.

  • Use ½ cup of paneer cubes and 1 cup of boiled quinoa.

  • Combine chopped cucumber, capsicum, tomatoes, and boiled mushrooms in a bowl.

  • Integrate small paneer cubes and boiled quinoa into the vegetable mix.

  • Whisk olive oil, lemon juice, grated garlic, salt, and pepper in a separate bowl.

  • Pour dressing over the quinoa and paneer mixture, ensuring even coating.

  • Plate the salad and garnish with herbs if desired.

  • Enjoy this quick, high-protein, and fibre-filled meal.

Also Read: Healthy Paneer Diet Recipes: ToneOp 

3. Quinoa Paneer Patties

There are many gluten-free grains; one is quinoa, which is also high in protein. Quinoa is simple, faster, and healthier to cook. These two components can quickly meet the daily calcium, fibre, and protein requirements.

                            Ingredients Measurement

Grated Paneer

1 cup


For brushing

Uncooked Quinoa pre-washed

½ Cup


As per taste


2 1/2 Cups

Raw banana/plantain, washed, poked, and split in half


  • Rinse and cook ½ cup quinoa with 2 ½ cups water and a pinch of salt.

  • Boil or steam a raw banana, mash it, and mix with cooked quinoa and 1 cup grated paneer.

  • Shape the mixture into patties.

  • Brush oil on a heated pan, and cook patties until golden brown on both sides.

  • Serve hot, and enjoy this quick, protein-rich quinoa-paneer snack or meal.

4. Spinach And Egg With Cheese Wraps

It is so easy and tasty! Burritos with spinach and eggs are low in calories but high in flavour and nutrition. They make for a quick and wholesome snack for the whole family.

                              Ingredients Measurement

Eggs, whole


Chopped spinach 

20 gm

Multigrain Rotis 


Chopped tomatoes and cabbage for stuffing

As per your choice

Cheese, grated

½ cube 

Butter or olive oil

According to your taste 

Salt, Pepper

As per your requirement 

  • Whisk the eggs properly and add butter to coat the bottom of a skillet. 

  • Pour eggs once the butter has melted or the oil has heated up, and continue to whisk until the eggs are cooked. Transfer to a large dish to cool to room temperature after adding a pinch of salt and a good quantity of black pepper.

  • Return the skillet to medium heat and add another dollop of butter or oil after rinsing or wiping it clean. Cook until the spinach is barely wilted, stirring frequently. To cool the cooked spinach, spread it out on a large plate.

Benefits Of Eating A Protein-Rich Diet

Are you sure your food has enough protein? For instance, when you start a weight loss plan, you often watch your sugar and calorie intake. Here are a few significant benefits of taking protein regularly: 

  • Keep bone health in check  

  • The thermic effect increases in the body

  • Promotes satiety for a longer time

  • Repair of the injury can be boosted

  • Muscles can be preserved (lean muscle)

  • Growth and maintenance of the body are promoted

The Final Say

All these recipes can work wonders in the body by improving overall health in multiple ways. People with weight loss should include more protein-rich foods in their diet to gain muscle and increase the metabolism that supports weight loss. By ensuring a healthy meal plan, you can quickly achieve your weight loss goal. For more tasty recipes, visit ToneOp!


1. Which foods are considered the best protein source or should be added to the list of high protein recipes?

Pulses, legumes, dairy, eggs, and chicken are the best protein sources.

2. How much protein should be consumed regularly?

As per weight, 1gm/kg protein should be consumed daily.

3. Does a high protein diet harm the kidneys?

If you do not drink enough water when you consume a protein-rich diet, the body cannot remove the end product of proteins from the body, which can impact the kidneys.

4. Can we eat high protein meals after high protein snacks? 

Yes, consuming high-protein meals after high-protein snacks is a great way to meet daily protein requirements, supporting muscle repair and overall nutrition.

5. What are some protein rich vegetarian foods to include in my diet? 

Protein-rich vegetarian foods include lentils, chickpeas, tofu, quinoa, and Greek yoghurt, offering essential amino acids for muscle health and overall well-being.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories