High Protein Recipes

Creamy Spinach and Haddock Fillets

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Low-fat, high-protein haddock and nutrient-rich spinach combine to make a super-healthy dinner in just 15 minutes

Creamy Spinach and Haddock Fillets

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Cook Time 15 mins
Total Time 15 mins
Servings 4

Ingredients
  

  • 200 g 7oz new potatoes
  • 500 g 1lb packet of baby spinach
  • 6 tbsp soft cheese
  • 4 firm white fish fillets such as cod or haddock
  • 50 g 2oz breadcrumbs
  • 2 tbsp chopped fresh parsley

Instructions
 

  • Pre-heat the grill to medium. Cook the new potatoes in boiling, salted water until they are tender, then drain and set them aside.
  • Put the packet of spinach in the microwave and cook for 4 mins until wilted. Squeeze the water out of the spinach and roughly chop. Add the cheese and a little grated nutmeg if you like, then season well.
  • Put fish fillets in a baking dish with a little olive oil. Divide the spinach mixture into 4 and place on top of each fillet. Sprinkle over the breadcrumbs and grill for 10-12 mins.
  • Lightly crush the potatoes with the back of a fork and stir through some olive oil and the chopped parsley, then serve with the fish.

Notes

For extra flavour, try substituting half the breadcrumbs for Parmesan.

Lentil and Chickpea Soup with Lime

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This soup is made with two different kinds of pulses: lentils and chickpeas. It is high in protein but incredibly low in fat, making it a perfect healthy, warming bowlful. It’s also vegan, meaning that it’s a good quick supper if you’re cooking for vegetarian or vegan friends. The chickpeas and lentils combine to make it taste rich and creamy, and the lime cuts through the spiciness of the chilli and cumin to make it a deeply satisfying soup that’s also good for you.

Lentil and chickpea soup with lime

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Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 3 cloves garlic
  • 300 g cooked chickpeas
  • 300 g cooked lentils
  • 1 lb stock
  • 2 tbsp red wine
  • 2 tsp cumin
  • 1 tsp chilli powder
  • 1 tsp turmeric
  • 1 tsp paprika
  • 2 limes
  • 1 tbsp olive oil

Instructions
 

  • Peel and finely chop the garlic. Put 2tbsp chickpeas aside.
  • Put garlic, lentils, remaining chickpeas, wine and stock in a pan and bring to the boil.
  • Add the spices, and simmer for 20-25mins until the lentils and chickpeas are falling apart.
  • Add the juice of one lime, and taste. Add the second if you like. Blend until smooth.
  • Fry the remaining chickpeas in a little olive oil until toasted and crispy. Top the soup with chickpeas and additional lime wedges.

Notes

You can use puy lentils, green lentils, red lentils or split peas for this.

Chicken Casserole

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This hearty family-sized chicken casserole recipe is perfect for making in the winter months. It’s a real winter warmer packed with veggies like mushrooms, onion, celery and carrot. This chicken casserole only takes 40 mins to cook and will serve up to 6 people. If you have any leftovers make sure you store them in an airtight container in the fridge. Use within 2 days and thoroughly reheat in the microwave or oven before serving again. This casserole would be perfect served with boiled or jacket potatoes. You can use all different cuts of chicken in this recipe – try chicken breast meat, thighs or drumsticks.

Chicken Casserole

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Ingredients
  

  • 1 large 2kg 4½ lb chicken, jointed into 8 pieces
  • 100 g 4oz streaky bacon, chopped
  • 25 g 1oz soft butter, plus extra for the sauce
  • 200 g 8oz small onions or shallots, whole and peeled
  • 150 g 5oz button mushrooms
  • 2 carrots cut into chunks
  • 1 stick celery cut into chunks
  • Bouquet garni bay leaf, thyme, parsley stalks, black peppercorns
  • 500 ml 18fl oz chicken stock
  • 300 ml ½ pt white wine
  • 25 g 1oz plain flour
  • 2 tbsp double cream
  • Chopped fresh parsley for garnish

Instructions
 

  • In a large cast-iron casserole or frying pan, heat a little oil and brown the chicken pieces all over, then transfer to a plate (you may need to do this in batches). Brown the bacon and put on the plate with the chicken. Add a knob of butter to the oil in the casserole and gently brown the onions and mushrooms, before adding the chicken and bacon back into the casserole.
  • Add the carrot, celery, bouquet garni, chicken stock and wine to the chicken and season well. Cover and transfer to a preheated oven at 170ºC (325ºF, gas mark 3) for 30-40 mins.
  • With a slotted spoon, transfer the chicken and vegetables to a large dish and keep warm. Mix the flour and butter together to form a paste (called a beurre manie).
  • Bring the sauce in the casserole to the boil and add a small amount of the beurre manie to it, whisking continuously until dissolved. The mixture should begin to thicken. Add the rest of the beurre manie a little at a time until you have reached the desired thickness (you may not need all of it).
  • Stir in the double cream, then pour over the chicken and sprinkle with some chopped parsley.

Notes

If you're cooking your chicken casserole with wine, try to use the same wine as the one you're drinking.

Chicken and Chorizo Pasta

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Chorizo isn’t just for paella, it’s great with pasta too! This super-quick chicken and chorizo pasta recipe is full of flavour and perfect for a speedy week-night supper. Juicy chicken pieces and spicy chorizo blend beautifully with the basil-infused tomato sauce. Choose chunky pasta shapes like penne or farfalle to trap the sauce, and serve with lashings of grated Parmesan cheese. This dish only takes 5 mins to prepare and 15 mins to cook, which makes it the ideal mid-week meal that’s quick and easy and the kids will love it too. If you’re catering for more than 4 people, we’d recommend doubling the ingredients, that way you’re sure to have leftovers for the lunch the next day too.

Chicken and Chorizo Pasta

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Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4

Ingredients
  

  • 3 skinless and boneless chicken breasts cut into bite-sized pieces
  • 400 g pasta
  • 1 tbsp vegetable oil
  • 100 g cooking chorizo sliced
  • 400 g tin of chopped tomatoes
  • Basil finely chopped
  • Parmesan grated

Instructions
 

  • Bring a large pan of salted water to the boil. Cook the pasta according to the packet instructions.
  • Meanwhile, heat the vegetable oil in a large frying pan. Fry the chorizo for 5 mins.
  • Add the chicken pieces to the chorizo and fry for another 5 mins.
  • Add the tomatoes and basil to the chicken and chorizo. Simmer for 5 mins.
  • Drain the pasta and toss in the sauce. Serve with grated parmesan.

Notes

Try using pancetta or chopped streaky bacon instead of chorizo.

Gordon Ramsay’s Stuffed Chicken Breast

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Gordon Ramsay’s stuffed chicken breast recipe is the perfect weekend treat! Filled with ricotta cheese, these sage and Parma ham-wrapped stuffed chicken breasts are just too tasty! Perfect for dinner parties and it’s quick too. Gordon Ramsay’s stuffed chicken breast’s are so simple to make and ready in just 30 mins. This recipe serves 4 people and uses only 7 ingredients in total making it a quick and easy option for a mid-week meal or when you fancy homemade over a takeaway at the weekend. The Parma ham slices give the chicken breasts a smoky flavour and the sage and ricotta stuffing is creamy and moreish.

Gordon Ramsay's Stuffed Chicken Breast

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 4 large chicken breasts about 170-200g
  • 8 sage leaves
  • 5 heaped tbsp ricotta
  • Sea salt and black pepper
  • 8 Parma ham slices
  • 1½ tsp olive oil
  • Handful of thyme sprigs

Instructions
 

  • Cut a deep slit along one side of each chicken breast, without slicing right through, then open it out like a book. On a clean chopping board, finely chop 4 sage leaves, then mix into the ricotta and season with salt and pepper to taste.
  • Lay two Parma ham slices on the board, overlapping them slightly. Put a sage leaf in the middle and lay an open chicken breast on top. Spoon a quarter of the ricotta mixture onto the middle of the chicken, then fold the sides together again, to enclose the filling. Now wrap the Parma ham slices around the stuffed chicken breast. Wrap in cling film. Repeat with the rest of the chicken breasts and chill for 1-2 hrs to firm up slightly.
  • Heat the oven to 180°C (gas mark 4) and place a roasting pan in the oven to heat up. Heat a heavy-based frying pan and add the olive oil. When hot, fry the Parma-wrapped chicken, in batches if necessary, for 2 mins on each side until browned. Lay a few thyme sprigs on each chicken breast, then place in the hot roasting pan. Cook in the oven for 12-15 mins, depending on size, or until the meat feels just firm when lightly pressed.
  • Rest the chicken, covered with foil, in a warm place for 5-10 mins. Slice each stuffed breast thickly on the diagonal and arrange on warm plates. Serve with steamed greens and light mashed potatoes or a zesty couscous.
  • This recipe is taken from Gordon Ramsay's Healthy Appetite, available from Amazon for £10.44.

Notes

Not quite what you were looking for? We've got loads more stuffed chicken breast recipes.

Fish Pie with Watercress Sauce

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This family-friendly fish pie with watercress sauce recipe will be loved by adults and children alike. Packed with veggies and flaky white haddock, a great source of vitamins and proteins, this is a hearty and healthy dish that will quickly become a favourite. This dish is also suitable for freezing, so it’s a great one to make in advance.

Fish Pie with Watercress Sauce

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Prep Time 20 mins
Cook Time 55 mins
Total Time 1 hr 15 mins
Servings 2

Ingredients
  

  • 800 g potatoes
  • 1 handful fresh mint leaves
  • 1 handful fresh parsley
  • 2 handfuls of rinsed watercress very large stalks removed
  • 1 clove of garlic
  • Juice of half a lemon
  • Crunch of black pepper
  • 150 ml double cream
  • 2 MSC certified sustainable haddock fillets skinned and boned or other sustainable white fish
  • 150 g frozen peas
  • Large knob of unsalted butter
  • Two whisked eggs optional

Instructions
 

  • Preheat your oven to 200°C/400°F/Gas Mark 6.
  • Peel the potatoes, chop into quarters and drop into a large pan of cold water. Bring the potatoes to a boil on the hob then reduce to a medium simmer. If you have a steamer pan, use the bottom part to boil your potatoes and then you can use the same water to steam your fish over the top. Pop a timer on for 15 minutes.
  • Meanwhile, put the mint, parsley, watercress, lemon juice, peeled garlic clove, black pepper and cream into a high speed blender, and blend until smooth.
  • When the timer goes off on the potatoes, add the fish fillets to the steamer, along with the peas. Put the lid on and steam for 5-10 minutes, or until the fish is soft and flaky and the peas and potatoes just tender (timing depends on the size of the fish fillets). This does cook surprisingly quickly though so don't leave it! Alternatively, you can poach the fish and peas in water in a separate saucepan. The saucepan needs to be wide enough to allow space for the fish to sit completely under the water. Simmer on medium heat for 5-10 minutes until the fish is flaky and the peas tender. (The total cooking time for the potatoes is 20-25 minutes).
  • Turn your steamer off and put the fish onto a plate and break into flakes (ensuring there are no bones). Drain the potatoes and mash in a bowl with the butter and whisked eggs. The eggs give the potato a wonderful golden crust when baked, but can be left out if you prefer.
  • Now to create your pie. Put the flaked fish and green peas into a ceramic dish 25cm x 15cm, by 5cm deep (or 3 individual portion sized dishes). Pour over the green sauce and stir through. Spoon the mashed potato on top, carefully pressing the potato to the edge of the dish to seal in the contents. Fork over the mash to create a beautiful finish.
  • Pop the pie into your preheated oven for 20 – 30 minutes, or until the potato is nice and golden
  • Mash or blend to desired consistency, or serve as it is for older babies/toddlers.

Notes

If you don't have a steamer, you can simply poach the fish in a saucepan of water for the same time along with the peas.

Healthy Grilled Chicken with Courgettes and Peppers

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If you’re on a diet then chicken is one of the best foods to eat. It’s high in protein and b vitamins and is low in fat, as long as the skin is removed before cooking. Grilling is also a really healthy way to cook chicken as no extra fat is needed. Here, the chicken is flavoured with lemon juice before grilling, but you could sprinkle it with dried herbs or add a splash of soy sauce or Worcestershire sauce for extra flavour. Keep turning the chicken during grilling and take care not to overcook it or it will start to dry out

Healthy Grilled Chicken with Courgettes and Peppers

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Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Servings 4

Ingredients
  

  • 4 chicken breast fillets skinned
  • 3 tbsp lemon juice
  • Salt and freshly ground black pepper
  • 2 courgettes halved lengthways and sliced
  • 1 large red pepper deseeded and cut into chunks
  • 1 large yellow pepper deseeded and cut into chunks
  • 1 tbsp olive oil
  • 2 tsp dried mixed herbs
  • 1 tsp capers drained and chopped
  • Salad to serve

Instructions
 

  • Place the chicken fillets on a foil-lined grill pan and brush with half the lemon juice. Season with salt and freshly ground black pepper and cook under a medium-hot grill for 20 mins, turning a few times.
  • Place the courgettes and peppers in a bowl with the rest of the lemon juice, olive oil, mixed herbs and chopped capers. Season with salt and freshly ground black pepper and spread on the grill pan around the chicken.
  • Grill the chicken, courgettes and peppers for a further 15-20 mins until the chicken is cooked through and the vegetables are lightly charred in places. Serve with salad.

Notes

If the chicken fillets are quite thick, butterfly them by cutting nearly all the way through each fillet and opening and flattening out the flesh – this will help to cook them quickly and evenly

Chicken and Pepper Pasta Salad

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Colourful and healthy this chicken and pepper pasta salad is a superfood feast. Red pepper, watercress and juicy mango are packed with vitamins and antioxidants to keep you fit and energized. Chicken adds some protein and pasta provides carbohydrate to fill you up so it really is a meal in a bowl. Finish with a sprinkle of seeds and nuts for a satisfying crunch. If you have any leftover cooked chicken from a roast use it in this salad instead of cooking fresh – it will perk it up no end. The same with any leftover cooked pasta (any shape will do), tossed into this salad it will be transformed.

Chicken and Pepper Pasta Salad

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4

Ingredients
  

  • 200 g spaghetti or pasta shapes
  • 1 tbsp olive oil
  • 2 chicken breast fillets sliced
  • 1 red pepper deseeded and sliced
  • 1 red chilli deseeded and chopped
  • 4 spring onions sliced
  • 1 small ripe mango peeled, stoned and cut into chunks
  • 75 g watercress
  • Small handful fresh flat-leaf parsley leaves
  • 1 tbsp suflower seeds
  • 1 tbsp pumkin seeds
  • 25 g hazelnuts chopped

Dressing

  • 2 tbsp sherry vinegar
  • 6 tbsp olive oil
  • 2 tsp Dijon mustard

Instructions
 

  • Cook the spaghetti or pasta shapes in a large pan of boiling salted water for 10 mins, until just tender.
  • While the pasta is cooking, heat the oil in a large frying pan, add the chicken, pepper and chilli and stir-fry over a high heat for 5 mins until the chicken is cooked and the pepper has softened. Set aside to cool.
  • Drain the spaghetti or pasta, rinse under cold water and drain again. Place in a salad bowl with the chicken, pepper and chilli. Add the spring onions, mango, watercress and parsley and toss to mix.
  • Place dressing ingredients in a screw top jar with a pinch of salt and freshly ground pepper. Shake well to mix and pour over the salad. Sprinkle over the pumpkin and sunflower seeds and hazelnuts.

Notes

Egg noodles can be used instead of spaghetti or pasta shapes. Just cook them for 3-4 mins in boiling salted water until just tender then cool under cold running water and drain.

Sardines and Salad on Toast

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This sardines and salad on toast recipe is such an easy lunch time snack or starter recipe to rustle up. It only takes 13 mins to prepare and cook and is healthy too. This recipe serves 8 people but you can half the amount if you’re serving less. Fresh sardines are best and fresh salad leaves and onions too. Each portion of sardines on toast works out at 156 calories per serving and 7.5g of fat. Fish is a great choice for lunch and it will keep you full until dinner time as it’s packed full of protein. Season with grounded black pepper and enjoy.

Sardines and Salad on Toast

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Prep Time 10 mins
Cook Time 3 mins
Total Time 13 mins
Servings 8

Ingredients
  

  • 1 small ciabatta cut into 8 oblique slices
  • 1 large garlic clove halved
  • 1 medium red onion peeled and sliced thinly into rings
  • 1 tbsp each chopped fresh dill and parsley
  • 3 tbsp olive oil
  • 1 tbsp wine vinegar
  • 4 fresh or frozen and thawed sardines, gutted, cleaned, boned and halved
  • 10 small tomatoes each sliced into 3
  • Horseradish or tartare sauce to serve

Instructions
 

  • Set the grill to medium-high. Toast the bread on both sides on a baking sheet, then rub one side of each slice with the garlic to add flavour. Meanwhile, mix the onion rings in a bowl with the herbs, 2 tbsp olive oil, vinegar and seasoning.
  • Line the baking sheet with foil and lay the sardine fillets, skin side up on it. brush with the rest of the oil, season and gril for 2-3 minutes, while you pile slices of tomato, the onions and herbs on the toasted ciabatta. Put the hot sardines on top, season and serve with sauce.

Notes

To prepare sardines, cut off the head, slit down the length of the belly to open it. Pull out the guts. Hold the fish, belly down, on the work surface and press down on it hard enough to flatten it. Turn it over and pull out the back bone. Trim off all fins. Wash well. Cut in half to make two fillets.