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    • cal14-July-2022 adminShaifali Rohilla

      10 Quick High Protein Recipes

    • The importance of a healthy breakfast couldn't be more emphasised. 

      While potato chips, soda, and cookies may seem like a quick fix for hunger, but 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 high-protein snacks.

      Make sure that your morning meal contains lots of protein. You will give yourself an extra rush of nutrients by eating protein first thing in the morning, which will keep you full, happy, and energised all day.

      Here are some quick, easy, delicious, and healthy breakfast recipes to have a nutritious morning!

      Table of Contents
      1. Yoghurt and Granola
      2. Energy Balls
      3. Chia Pudding
      4. Egg White Bites
      5. Cauliflower Greens Mixed Sprouts Tikki
      6. Quinoa and Paneer Healthy Salad
      7. Soya Chilli Nuggets
      8. Quinoa Paneer Patties
      9. Spinach and Egg with Cheese Wraps
      10. Mexican Bean Salad

      1. Yoghurt and Granola

      Yoghurt and granola is a healthy and quick breakfast that is a good source of calcium, protein and fibre. It provides good bacteria and improves your sleep quality. 

      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.

      Ingredients

      Measurement

      Rolled oats

      1 ½ cup

      Peanut butter (natural)

      1 cup

      Honey 

      1 Tablespoon

      Chocolate protein powder

      2 Scoops (approximately 50-60 grams)

      Instruction

      • 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.

      Ingredients

      Measurement

      Chia Seeds

      4 Tablespoons

      Skimmed milk/almond milk

      1 Cup

      Vanilla essence

      ½ Teaspoon

      Honey ( optional)

      ½ Teaspoon

      Fresh berries or other fruit, granola, nut butter, etc. (optional)

       For garnishing

      Instructions

      • 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. 
      • Chia pudding should be thick and not runny. If it's not thick enough, add another tablespoon of chia seeds, stir, and chill for another 30 minutes.

      4. Egg White Bites

      Normally, we consume egg white omelettes or muffins, but this egg white bite has replaced them and has emerged as the healthiest snack choice for all age groups.

      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 

      Instructions

      • Combine the egg whites and cottage cheese in a blender. Mixing the cottage cheese adds a creamy texture to the egg bits.

      • 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 that 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.

      5. Cauliflower Greens Mixed Sprouts Tikki

      Iron-rich cauliflower greens can also become protein-rich if combined with sprouts and improve haemoglobin.

      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

      Instruction

      • 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

      6. Quinoa and Paneer Healthy Salad

      This recipe, which is filling as well as high in protein and fibre is quick and easy to prepare and helps with digestion disorders.

      Ingredients

      Dressing 

      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

      Instructions

      In a grilled pan, saute the quinoa and other vegetables with salt for 2 to 3 minutes, then add the remaining ingredients except the dressing.

      To get a fresh taste, store the dressing in a small container and pour it over the salad right before eating.

      7. Soya Chilli Nuggets

      An excellent choice for vegans who are a fan of chilly paneer, these nuggets have a high protein and low carbohydrate content along with micronutrients.

      Ingredients

      Measurement

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

      50 gm

      Salt 

      As per taste 

      Garlic Paste

      ½ tablespoon

      Oil 

      2 tablespoons

      Spring onion, finely chopped

      1/2 cup

      Green chillies, sliced

      As per taste 

      Soya sauce

      1 tablespoon

      Vinegar

       

      2 tablespoons

      Spring Onion Greens

      For garnishing 

       Recipe of chilli Soya Nuggets

      • Combine the nuggets, salt, and garlic paste in a large mixing bowl.
      • Heat the oil, then add the onions and stir-fry them over high heat until they're golden brown around the edges.
      • Stir in the green chillies a few times before adding the remaining salt, soy sauce, vinegar, and nuggets.
      • Stir-fry for a minute over high heat and serve with greens on the side.

      8. Quinoa Paneer Patties:

       

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

      Ingredients

      Measurement

      Grated Paneer

      1 Cup

      Oil/ghee 

      For brushing

      Uncooked Quinoa pre-washed

      ½ Cup

      Salt 

      As per taste

      Water

      2 1/2 Cups

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

      1

       

      Recipe of Green Masala

      Measurement

      Roasted peanuts without skin

      ½ cup

      Fistful of Mint leaves

      As per requirement 

      Coriander/ cilantro leaves in a fistful with delicate stalks

      As per taste 

      Green chillies

      2

      Knob ginger

      ½ Tablespoon

       

      Other Spices

      Measurement

      Cumin powder

      1 Teaspoon

      Garam masala (optional)

      1 Teaspoon

      Lemon juice

      2 Teaspoons

      Salt 

      As per taste 

      Black Pepper Powder

      As per taste 

      Instructions

      • Grate paneer and prepare green masala by combining mint, coriander, roasted skinned peanuts, and green chillies.
      • With water and salt, cook the quinoa in a pressure cooker or instant pot for 15 minutes
      • Combine all ingredients in a large mixing bowl and season to taste.
      • Make tikkis that are approximately 2" wide and 14" thick.
      • Brush the tikkis lightly with oil or ghee and place them on a Tawa.
      • Enjoy your lunch after cooking it for 2-3 minutes on each side!

      9. Spinach and Egg with Cheese Wraps

      It's 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 that the whole family may enjoy.

       

      Ingredients

      Measurement

      Eggs, whole

      2

      Chopped spinach 

      20 gm

      Multigrain Rotis 

      2

      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 

       

      INSTRUCTIONS

      • Whisk the eggs until the whites and yolks are well mixed in a large mixing dish. Add enough butter or olive oil to coat the bottom of a large skillet over medium heat.
      • Pour in the 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.

      10. Mexican Bean Salad

       

      One of the healthiest yet quickest snack options for those in a rush who still want to grab something wholesome and nourishing is fibre and protein, which are packed with vitamins and minerals.

      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

      Onion 

      1

      Olive oil 

      1 Tablespoon

      Salt 

      1 teaspoon

      Garlic

      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

       

       

      INSTRUCTIONS

      • To make the Mexican Beans 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 to eat.
      • Assemble the Mexican Bean Salad.

      Get your kitchen ready and try these nutritious recipes to have them on the go.  

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