Protein is essential for humans. They are a key component of muscle tissue (20-25% of total weight) while performing infinite functions in the body. Some of these are the ability to support and move the skeleton, the transport and storage of substances in tissues and blood, the catalysis of reactions, gene expression and cell growth.
Proteins and amino acids are parts of substances such as hormones, growth factors, enzymes, antibodies, etc.
It is estimated that there are hundreds of thousands of different proteins in the human body.
Popular High-Protein Food
- Lean Meats (chicken, beef, veal, pork, lamb, goat, liver etc.)
- Poultry (chicken, turkey, duck, etc.)
- Eggs
- Legumes (all beans, lentils, chickpeas, split peas, tofu, etc.
- Dairy products (milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese or Greek anthotyros)
- Nuts and seeds (including nut pastes) – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, quinoa, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds, flax seeds, etc.)
- Fish and seafood (fresh fish, canned tuna, prawns, crab, lobster, mussels, oysters, scallops, clams, etc.)
- Fruit such as avocados (4g protein per cup), guava (4g per 100 g), dried apricots (2.2g per 100 g), Kiwifruit (2.1g per 100 g), grapefruit (2g per 100 g), blackberries (2g per 100 g), oranges (1.7g per 100 g), bananas (1.6g protein per 100 g), melons (1.5g per 100 g), peaches (1.4g per100 g)
Sources: Better Health My Food Data
My Top 10 Savory recipes with High Protein
- Gkioulpassi
- Spanakopita
- Hummus Dip
- Greek Chickpea Salad with Quinoa and Tahini Sauce
- Black-eyed peas Salad with Quinoa
- Fakes Moutzentra – Cypriot Lentils with Rice
- Fakes Soupa (Greek Lentil Soup)
- Chicken Souvlaki
- Chicken Livers Ladolemono
- Baked Greek Lemony Calf Liver
My Top 10 Desserts with High Protein
- Amygdalota (No bake Almond Cookies
- Pastitsia and Amygdalota (Almond Cookies)
- Banana Cupcakes with Quine Glaze and Banana Muffins with Chocolate Chips
- Banana Honey-Tahini Almond Bread
- Walnut Cake with Chocolate and Orange
- Gingerbread Cookies with Carob Syrup
- Spiced Carob Cookies with Bitter Chocolate and Ginger
- Almond Cinnamon Thumbprint Cookies
- Pastelli (Honey Sesame Candy with Peanuts)
- Honey, Peanut butter, Chocolate and Pastelli Cookies
Below you will find a selection of healthy sweet and savory Protein Recipes.
Healthy High-Protein Recipes (Sweet and Savory)
A round-up of many High-Protein recipes from various Food Bloggers.
Chicken Livers Ladolemono
A Greek recipe with chicken livers and vegetables cooked in a "ladolemono" (olive oil and lemon) sauce.
Low-Carb Hatch Chile Cheddar Egg Bites
These Hatch Chile Cheddar Egg Bites make the perfect, high protein gluten-free breakfast. They're also a nice way to cook eggs for a brunch.
Roast Leg of Lamb Recipe | Step by step
This is a super easy and delicious Roast leg of lamb recipe. We are using lemon juice and yogurt as meat tenderisers. This is absolutely soft, and juicy lamb leg.
The Best Instant Pot Chicken Breast + Video
This Instant Pot chicken breast produces flavourful, tender, perfect chicken breasts using fresh or frozen chicken. Packed full of protein and excellent for meal prep and make-ahead meal solutions.
Cream Cheese Spinach Stuffed Chicken Breast Recipe
Cream Cheese and Spinach stuffed boneless chicken breasts, cooked in the oven.
Gypsy Schnitzel - Easy German Skillet Dinner
This delicious Gypsy dinner recipe is a German skillet dinner made of pork schnitzel, veal, or chicken cutlets paired with onions and fresh peppers and then smothered in a creamy sauce. It's sure to be a huge hit with the whole family!Â
Sheet Pan Mediterranean Herb Chicken and Potatoes
This Sheet Pan Mediterranean Herb Chicken and Potatoes dinner is super easy: cut all the ingredients, spread them on a baking sheet, and put them in the oven! Sprinkle with feta and rosemary for the final touch - done!Â
Bison Meatballs
These delicious bison meatballs are a healthier alternative to ground beef. Super quick and easy to make, they are ready to serve in less than half an hour and can be made ahead of time.
Chili Lime Mahi Mahi with Avocado Cream Sauce
This low-carb mahi-mahi dish is bursting with flavor! Baked in a chili-lime marinade and topped with a creamy avocado sauce, it's a recipe you'll want to make over and over again!
Baked Pesto Tofu
Basil pesto is tossed with tofu that has been seasoned and roasted with simple spices for a savory dish that is practically effortless.
Ham and Cheese Biscuits
Quick drop biscuits that are light and tender with bits of ham and cheese baked right inside! This is an easy to make biscuit and there's no rolling out the dough. Perfect for a grab and go breakfast or lunch!
Soup Maker Chicken Soup
Soup Maker Chicken Soup. How to make the best chicken soup in the soup maker. Loaded with chicken and vegetables this cream of chicken soup in the soup maker is one of the easiest soup maker recipes.
Red Kidney Bean Burger Bowls (High Protein)
These red kidney bean burgers are vegetarian yet high in protein! Great if you want to have a meat-free day yet get your fare share of protein!
Chocolate Peanut Butter Protein Ball Salt & Baker
When you're searching for a pick-me-up snack, or jus protein packed snack, these chocolate peanut butter protein balls are your new go-to!
Greek Yogurt Skillet Roasted Chicken
A delicious way to include healthful spices in your diet. Chicken is marinated in Greek yogurt, cinnamon and curry powder then roasted in a skillet. Low carb-high protein diet friendly!Â
Yummy Chocolate Protein Donuts [Gluten-Free & Dairy-Free Recipe]
Enjoy some delicious glazed chocolate donuts without breaking your diet! Our chocolate protein donuts only look sinful, they're made with healthy ingredients, are high in protein, and are dairy free, gluten free, and soy free!
Egg Casserole (Egg Bake)
This Egg Casserole (Egg Bake) is an easy breakfast casserole that's made with only 9 ingredients (eggs, veggies, bacon, cheese and spices)!
The Best Slow Cooker Shredded Beef Recipe
This Slow Cooker Shredded Beef makes the juiciest fall-apart-tender pulled beef. We use this versatile recipe to make dozens of different meals, including shredded beef sandwiches, tacos, pasta, and more!
Smoky Vegan Tempeh Bacon • Happy Kitchen
This tempeh bacon will seduce you with its heavenly smoky, savory flavor. Jazz up your breakfast (or lunch, or dinner) with a sensational vegan substitute for bacon. But be warned: you may never want to go back.
Oven-Baked Salmon with Lemon Pepper [Keto, Whole 30, Paleo]
This oven-baked lemon pepper salmon is so healthy and easy to make - a perfect dinner for families, keto lovers, paleo foodies, whole 30 followers and dairy & gluten avoiders alike. Baked skin-side down with lemon pepper and lemon juice it's a perfect meal served with a nice salad, roasted broccoli or my favorite way with just some plain rice.
Pecan-crusted Salmon (Whole30, paleo, keto) - Texanerin Baking
This pecan-crusted salmon is an easy way to transform salmon into something extra delicious!
Keto Teriyaki Salmon and Broccoli
Use the oven or the air fryer to make this easy keto teriyaki salmon with stir fried broccoli and mushrooms. An easy meal prep friendly meal.
Smoked Leg Of Lamb - Ultimate Guide To Smoking & Roasting A Leg Of Lamb
One bite of this Smoked Leg of Lamb and you'll never go back to eating the traditional roast leg of lamb again! Best served with the usual trimmings.
Best Instant Pot Keto Orange Chicken Recipe - Healthy & Easy Dinner
Instant Pot Keto Orange Chicken Recipe is such a quick, easy, and healthy dinner idea! This homemade take on Panda Express is family-friendly! It's low-carb, gluten-free, dairy-free, paleo-friendly, and ready in under 30 minutes!
Chocolate Keto Protein Pancakes
Chocolate Keto Protein Pancakes are a decadent, protein-rich breakfast, ideal if you struggle to get enough protein or just like chocolate for breakfast! These dairy-free pancakes can be enjoyed with sugar-free maple syrup or a dollop of creamy, coconut-whipped cream.
Kopiaste and Kali Orexi!
