8 Budget High-Protein Recipes That Are Easy to Make

8 Budget High-Protein Recipes That Are Easy to Make

Eating a high-protein diet doesn’t have to break the bank or take up all your time. Here are eight delicious, budget-friendly recipes that are easy to prepare and packed with protein.

1. Chickpea and Spinach Stew

Ingredients:

2 cans of chickpeas, drained and rinsed
1 onion, diced
2 garlic cloves, minced
1 can of diced tomatoes
2 cups fresh spinach
1 tsp cumin
Salt and pepper to taste
Olive oil

Instructions:

In a large pot, heat a tablespoon of olive oil over medium heat.
Add the diced onion and minced garlic, cooking until translucent.
Stir in the cumin, chickpeas, and diced tomatoes.
Simmer for 15 minutes, then add spinach and cook until wilted.
Season with salt and pepper to taste.

Protein Content: Approximately 15g per serving

2. Greek Yogurt Chicken Salad

Ingredients:

2 cups cooked chicken breast, shredded
1 cup Greek yogurt
1 tbsp Dijon mustard
1 celery stalk, diced
1/4 cup red onion, diced
1 tbsp lemon juice
Salt and pepper to taste

Instructions:

In a large bowl, combine Greek yogurt, Dijon mustard, and lemon juice.
Add shredded chicken, celery, and red onion. Mix well.
Season with salt and pepper to taste.
Serve on whole grain bread or a bed of lettuce.

Protein Content: Approximately 25g per serving

3. Lentil Soup

Ingredients:

1 cup dry lentils, rinsed
1 carrot, diced
1 celery stalk, diced
1 onion, diced
2 garlic cloves, minced
1 can diced tomatoes
4 cups vegetable broth
1 tsp thyme
Salt and pepper to taste
Olive oil

Instructions:

Heat a tablespoon of olive oil in a large pot over medium heat.
Add the diced onion, carrot, celery, and minced garlic. Cook until vegetables are soft.
Stir in the lentils, diced tomatoes, and vegetable broth.
Add thyme, salt, and pepper. Simmer for 30 minutes or until lentils are tender.

Protein Content: Approximately 18g per serving

4. Egg and Veggie Stir-Fry

Ingredients:

4 eggs, beaten
2 cups mixed vegetables (bell peppers, broccoli, snap peas)
2 garlic cloves, minced
1 tbsp soy sauce
1 tsp sesame oil
Olive oil

Instructions:

Heat olive oil in a large pan over medium heat.
Add the minced garlic and mixed vegetables, cooking until tender.
Push the vegetables to the side and pour the beaten eggs into the pan.
Scramble the eggs and mix with the vegetables.
Stir in soy sauce and sesame oil. Cook for another 2 minutes.

Protein Content: Approximately 20g per serving

5. Black Bean Tacos

Ingredients:

1 can black beans, drained and rinsed
1 tsp cumin
1/2 tsp chili powder
1 avocado, sliced
1/2 cup shredded lettuce
1/2 cup diced tomatoes
Small whole wheat tortillas
Olive oil

Instructions:

Heat a tablespoon of olive oil in a pan over medium heat.
Add black beans, cumin, and chili powder. Cook for 5 minutes, stirring occasionally.
Warm the tortillas in a separate pan or microwave.
Assemble tacos with black beans, avocado slices, shredded lettuce, and diced tomatoes.

Protein Content: Approximately 12g per taco

6. Quinoa and Black Bean Salad

Ingredients:

1 cup quinoa, cooked
1 can black beans, drained and rinsed
1 red bell pepper, diced
1/2 cup corn kernels
1/4 cup cilantro, chopped
2 tbsp lime juice
2 tbsp olive oil
Salt and pepper to taste

Instructions:

In a large bowl, combine cooked quinoa, black beans, bell pepper, corn, and cilantro.
In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss to combine.

Protein Content: Approximately 14g per serving

7. Tuna and White Bean Salad

Ingredients:

1 can tuna, drained
1 can white beans, drained and rinsed
1/4 red onion, diced
2 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano
Salt and pepper to taste

Instructions:

In a large bowl, combine tuna, white beans, and red onion.
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
Pour the dressing over the salad and mix well.

Protein Content: Approximately 25g per serving

8. Cottage Cheese and Fruit Bowl

Ingredients:

1 cup cottage cheese
1/2 cup fresh berries (strawberries, blueberries, raspberries)
1 tbsp honey (optional)
1 tbsp chia seeds

Instructions:

In a bowl, top cottage cheese with fresh berries.
Drizzle with honey if using.
Sprinkle chia seeds on top.

Protein Content: Approximately 20g per serving

Conclusion

These budget-friendly, high-protein recipes are perfect for anyone looking to eat healthily without spending a lot of money. They are easy to prepare, delicious, and packed with protein to keep you full and energized throughout the day. Enjoy experimenting with these recipes and feel free to customize them to suit your taste!

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Author

Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.