If you’ve ever heard the phrase “abs are made in the kitchen”, it’s essentially true. For better results from your exercise regimen, many fitness and nutrition experts recommend eating a healthier diet, as it not only complements your workout routine, it also builds the foundation of your cellular structure while optimizing your body’s natural processes.

Bottom line: A few simple improvements in what you eat can make a big difference in how you look and feel.

That’s why opting to cook healthy high protein recipes that include a variety of nutrient-rich ingredients (that boost antioxidants, contain good-for-you vitamins and minerals, and pack a heavy protein punch) will help you more easily create the body you want. Building lean muscle (especially as we age) is one of the keys to looking fit and toned, while giving your body the fuel and stamina it needs to take on the day.

10 Healthy High Protein Recipes

To help you learn how to whip up delicious and nutritious meals (from breakfast and lunch to dinner and beyond), today’s diet & nutrition guide features 10 healthy high protein recipes from celebrity chefs, restaurateurs, nutrition experts, and actor/rapper-turned-chef – Ludacris.

CEO and Founder Johan Engman of Breakfast Republic first moved to San Diego from Sweden at just sixteen years old, worked in the restaurant industry, and discovered he had a passion for the industry. Soon, he became recognized as one of the most successful restaurateurs in San Diego, as his company has grown to 18 locations throughout Southern California, with its roots in San Diego’s North Park neighborhood. To get you pumped and ready to go each morning, here’s one of his faves – a hearty, 20-gram Protein Pancake recipe that packs a punch.

Protein Pancakes by Johan Engman

For the chia pudding:

• 1 cup oat milk
• 2 dates, pitted
• 1 ½ tbsp chia seeds

• 1 cup gluten-free
• 1 scoop of chocolate protein powder
• 1 tsp cinnamon
• 2 tsp baking powder
• ¼ tsp baking soda
• 1 pinch kosher salt
• 1 ripened banana
• The egg white of 4 eggs or ½ cup of liquid egg whites
• ¼ cup oat milk
• 2 dates, pitted

• Blueberries
• Fresh bananas
• Toasted coconut shreds

Chia pudding should be prepared first to allow time for the chia to bloom.

1. Blend oat milk and dates until the dates have dissolved into the milk and there are no pieces of date visible.
2. Transfer the milk to a bowl or container and mix the chia into the milk, let sit for 2-3 minutes then mix again, allowing the chia to absorb the milk and thicken, mixing occasionally to avoid clumps.

Preparing the pancake batter:

1. Place rolled oats in a blender and blend into a powder
2. Add the remaining ingredients to the blender and blend until smooth and combined
3. Transfer your pancake mix into a container or bowl for use

1. Pour 2 fl. Oz (¼ cup) of the pancake batter onto a hot griddle or pan.
2. Place 4-5 blueberries on each pancake and let it cook halfway through. Seeing bubbles on the surface means it’s time to flip!
3. Flip and cook until done.
4. Repeat with the remainder of the batter.

1. Stack three cooked pancakes on top of each other with the blueberries facing up.
2. Spread 2 tablespoons of the chia pudding on top of the stack.
3. Garnish with blueberry and sliced banana
4. Sprinkle toasted coconut shreds on top
5. Add a drizzle of honey for some extra sweetness!

Chef Marco began working with Lactalis Galbani® Cheese in 2008 to be their spokesperson and demonstrate creative, simple fun cooking tips for three national TV shows. His humorous, easy-going nature helped grow his success as a TV personality. After more than 16 years, Galbani Chef Marco continues to host the La Cucina Galbani® Cooking Stage and is the host and chef of the online Galbani Cooking Series. He has appeared on many morning shows in California, Florida, and New York and is a featured chef on numerous local TV and radio shows in Western New York. To get your morning started, here’s his recipe for a delicious Caprese Egg White Omelet.

Caprese Egg White Omelet by Chef Marco

Ingredients:

• 8 oz. Galbani® Fresh Mozzarella Ball, diced into small cubes
• 1 Tbsp. Galbani® Mascarpone
• 3/4 cup egg whites
• 1 Tbsp. heavy cream
• 1 Tbsp. cream cheese
• 1/4 Tbsp. kosher salt
• 2 cracked pepper
• 1 Tbsp. butter
• 5 grape tomatoes, cut in half
• 8 basil leaves

Directions:

1. Heat broiler in oven to high.
2. Whip together egg whites, cream, mascarpone, cream cheese, salt and pepper until most cream cheese and mascarpone is broken up. Small pieces are ok.
3. Heat an oven safe, non-stick skillet to medium, add butter, melt and turn to high. Coat pan with butter well.
4. Pour egg mixture into pan and cook half way using a spatula to stir eggs slightly.
5. Add mozzarella evenly over top of omelet and place in oven under broiler for about 1 minute to melt cheese and cook omelet through.
6. Top with grape tomatoes, basil leaves and fold over to enjoy!

Celebrity Chef and multi-time NY Times Bestselling Author Devin Alexander is best known for being the Chef on NBC’s Biggest Loser for a decade. She wrote all of the cookbooks to accompany the show plus many others. She’s hosted shows on Discovery Health, FitTv, and PBS. Devin’s passion for cooking came from her grandmother and led to her weighing 200 pounds as a 15-year-old. After losing 70 pounds, she made a career of assisting others in getting fit while enjoying their favorite foods, including sharing her tasty, healthy, high-protein recipes like the one below.

Chicken Breasts With Goat Cheese and Fire-roasted Tomatoes by Chef Devin Alexander

Serves: 4

Ingredients:

• 4 (4-ounce) trimmed boneless, skinless chicken breasts
• Sea salt and pepper, to taste
• Olive oil spray
• 1/2 cup canned, drained, diced fi re-roasted tomatoes or fire-roasted tomatoes with garlic
• 2 ounces (about 1/2 cup) goat cheese crumbles
• 2 tablespoons finely slivered fresh basil leaves or more to taste (optional)

Preparation:

1. Preheat the oven to 350°F.
2. Season the chicken with salt and pepper.
3. Place a medium ovenproof nonstick skillet over high heat. When it’s hot, lightly mist the skillet with spray and immediately add the chicken side by side to the pan so it does not touch. Cook the chicken just until it is golden brown on the outsides, 1 to 2 minutes per) side.
4. Remove the pan from the heat and top each piece of chicken evenly with about 2 table¬spoons of tomatoes, followed by about 1/2 ounce of the cheese. Transfer the skillet to the oven and bake the chicken until it is no longer pink inside and the cheese is melted, 5 to 9 minutes. Top evenly with the basil, if desired. Serve immediately.

Gocha Hawkins is the visionary celebrity chef, entrepreneur, and the creative force behind Gocha’s Restaurant Group, including the renowned Gocha’s Breakfast Bars and Gocha’s Tapas Bar. She’s famous for her transformative influence on Southern cuisine, something she achieved with unbridled tenacity, bold creativity, and a passion for bringing people together through food. Her accomplishments are recognized through numerous industry awards and high praise from critics and the communities she serves. For a healthy high protein lunch that’s as scrumptious as it looks, here’s her Spinach Me Salad recipe.

Spinach Me Salad by Gocha Hawkins

Ingredients:

• 1 salmon fillet
• Choice of seasoning for salmon (suggested: lemon juice, cajun, cayenne, red pepper flakes, garlic powder, salt and pepper)
• 3 cups of spinach
• 2 diced strawberries
• Blueberries
• Cranberries
• ½ avocado
• Parsley (to garnish)
• Shredded parmesan cheese
• Tajin seasoning
• Vinaigrette dressing of choice

Preparation:

1. Rinse salmon fillet and season both sides.
2. Place pan on the stove, let the pan heat up slightly, then add olive oil and 1/4 of butter.
3. Allow olive oil and butter to heat up, then add seasoned salmon to the pan. Let salmon cook until flesh is pink halfway, then flip to the other side until pink throughout.
4. While the salmon is cooking, prepare your bowl as follows and as shown in the image;
   • 3 cups of spinach
   • Shredded parmesan cheese
   • 2 diced strawberries
   • 10 blueberries
   • 10 cranberries
   • 1/2 avocado and sprinkle with Tajin
   • Place cooked salmon in center
   • Lightly garnish with parsley
   • Drizzle salad dressing per your usual liking
5. Enjoy!

Adriana Urbina is an award-winning celebrity chef and holistic nutritionist with more than 12 years of experience in the restaurant industry. She refined her talents at top international culinary programs including L’Ecole de Cuisine Alain Ducasse in France, Sumito Estévez’s Instituto Culinario in Venezuela, and the integrative Institute of Nutrition in New York, before serving as an apprentice at Spain’s 3 Michelin Star restaurant Martín Berasategui and Mugaritz. Urbina held the title of many well-known restaurants in NYC including the James Beard-award-winning Nolita eatery, De Maria. Since then, her work has been featured in big publications like Forbes naming her “Women Changing Culinary Culture, One Dinner At A Time”, Vice Media, Forbes, Women Entrepreneurs, Eater, Refinery 29, and many more. She has competed in 8 national US cooking TV shows and is a three-time winner of Food Network’s “Chopped”; being the only Latin-American female chef to have won the title so many times. You can catch her on her last cooking show for Verizon Media called “Zero Waste Kitchen”. When you want to whip up something flavorful and filling, try her Tropical Spiced Fish in Banana Leaves.

Tropical Spiced Fish in Banana Leaves by Chef Adriana Urbina 

• 3 garlic cloves
• ¼ cup cilantro
• 3 scallions
• 1 jalapeño
• 4 5oz white fish fillets, without skin or bone; we recommend snapper or striped bass
• 6 plantain or banana leaves, large enough to cut into 14-inch x 10-inch pieces
• 1 ½ tsp kosher salt
• ¼ cup passion fruit juice
• 1 Tbsp extra virgin olive oil
• 1 tsp (2 pods) Green Pepper
• 1 tsp (2 pods) Coriander Powder
• 1 tsp (2 pods) Ginger
• 1 tsp (2 pods) Saffron Powder

1. Finely chop the garlic, cilantro, and bottom 6 inches of the scallions. De-seed the jalapeño and finely chop. You can reserve them all in the same small bowl.
2. Place the fillets in a large bowl and season with 2 Green Pepper pods and salt. Add the passion fruit juice, garlic, cilantro, scallions, jalapeño, oil, and remaining spice pods – 2 Coriander Powder pods, 2 Ginger pods, and 2 Saffron Powder pods. Rub the mix into the fish. Let the fish sit for 20 minutes in the refrigerator to marinate.
3. Place the plantain or banana leaves on a clean surface and cut into 14-inch x 10-inch pieces. For each fish, place the cut leaf with the short side facing you. Snip a long thin strip from one side of each leaf before you start folding – you’ll use this piece to tie the final wrapped package closed. Place a fish fillet in the middle of the leaf and fold in the short sides, then the long sides, completely wrapping the fish like a tight tamale. Secure the wrapping with the string piece. Repeat with the remaining fillets.
4. Heat the oven to broil. Place the wrapped packages on an oven tray or skillet, about three inches from the heat source, and broil for 4 minutes on each side. The time might vary depending on how thick the fish is – the thicker the fish, the longer you should broil, but do not exceed 6 minutes. The plantain leaves should char a bit during cooking (this imparts a delicious flavor to the fish, hence the recommendation to make the effort to find the leaves!).
5. Open the plantain packages and top each fish with a generous dollop of Lulo Aioli. Serve with a side of Hearty Plantain Dumplings and enjoy

Julian Parker brings a wealth of multi-cultural culinary experience with him to the role of The Select’s Executive Chef. As a boy growing up in Medellin, Colombia, Julian began cooking at the age of 10 alongside his mother, a professional chef and caterer. And although he earned a degree in International Business, there was no denying his passion for cooking. After graduating college, Julian headed to Argentina to dive into their culinary scene, each year immersing himself in a different aspect of cooking – studying Italian and French cuisine, expertly preparing steaks, and pairing food and wine. He brought this vast knowledge with him when he moved to Atlanta in 2018. After working at some of Atlanta’s most celebrated restaurants Chef Julian became Sous Chef, and then Executive Chef at The Select before being named Culinary Director of The Select and its sister restaurants Damsel Cabaret & Supper Club and The Select Charleston. Below is his recipe for Crab Roulade, a healthy high-protein recipe that would be ideal to serve as a summer appetizer.

Ingredients:

Crab Salad Ingredients:

• 1 cup jumbo crab meat
• 1 oz EVOO
• 1 tsp dill – chopped
• 1.5 tsp chive – chopped
• 1/2 lime – zest and juice
• 1 lemon – zest and juice
• 5 oz Creme fraiche
• Kosher salt and white pepper to taste

Preparation:

Zest and juice all the citrus. Combine with all other ingredients except the crab. Fold the crab in last to maintain texture & season to taste.

Piquillo Pepper Vinaigrette Ingredients:

• 3/4 cup piquillo pepper liquid
• 7 tbsp EVOO
• 1 tbsp sherry vinegar
• Pinch of salt to taste

Preparation:

Combine all ingredients and whisk or blend until emulsified.

Sofrito Sauce Ingredients:

• ½ cup tomatoes
• 2.5 oz chopped onion
• 1 tsp confit garlic
• .75 grams paprika
• .3 grams espelette
• 1 tsp EVOO
• 1/2 tsp kosher salt

Preparation:

1. Grate the tomatoes with a cheese grater
2. Sweat the onion with the EVOO
3. Add the confit Garlic
4. Add the spices and salt and cook for 1 minute
5. Add grated tomatoes
6. Turn down the heat and cook down slowly until juice is evaporated
7. Let cool, and blend
8. Check seasoning and add salt if needed

The Final Product:

1. Grilled seeded and opened piquillo peppers
2. Lay flat in an overlay style to create a base for the crab salad
3. Place 2 oz of crab salad into 1 piquillo pepper laid out.
4. Roll like sushi
5. Cut into 4 pieces and plate with Piquillo Pepper Vinaigrette drizzled, shaved red onion garnish and a dot of sofrito per roll

*Sofrito sauce & pepper vinaigrette are optional if wanting to make the recipe easier for at-home.

Joy Bauer (MS, RDN, CDN) brings a wealth of knowledge (and delicious bites!) to every table she joins as a well-known TV personality, host of NBC’s “Health + Happiness,” creator of the Amazon Live show, “Health, Happiness, Joy,” founder of JoyBauer.com, and #1 New York Times Bestselling Author. She’s also Beyond Meat’s Nutrition Advisor and registered dietician who assists in developing brand recipes that are crave-worthy and super nutritious. To inspire you to try a vegetarian version of a mouthwatering burger, here’s her recipe for a Spicy Avocado Burger.

Spicy Avocado Burger by Joy Bauer

Serves: 1 // Prep Time: 15 min // Cook Time: 10 min

Ingredients: 

• 1 tbsp  jalapeño avocado mayo (recipe below)
• 1 (8 oz) package of Beyond Burger (2 patties)
• 1 whole-grain hamburger bun
• 6 sprigs of wild arugula
• 2 thin slices of heirloom tomato
• 3 thin sliced red onion rings

Avocado Mayo:

• 3 tbsp jalapeño
• 1 avocado, medium
• ½ cup fresh cilantro
• 3 tbsps plant-based mayo

Preparation: 

1. Prepare avocado mayo. Roast jalapeño over open flame to char. Wrap to steam and peel off charred skin. Remove stem and (leave seeds for heat) finely chop 3 tablespoons. Peel medium avocado and remove pit. Pick 1/2 cup leaves off fresh bunch cilantro (no need to pack down). Combine all ingredients in a small food chopper or with an immersion blender and chill.
2. Prepare the burger. Sear thawed Beyond Burger patty in a medium heat nonstick pan liberally misted with oil – 4 minutes per side or until internal temperature reaches 165 F.  Lightly toast burger bun and build. Spread 1 tablespoon of Spicy Avocado Mayo on top bun. Place arugula on the base of the toasted bottom bun, add cooked patty, sliced tomato, sliced red onion, and sauced top bun.

Suzannah Gerber “Chef Suzi” is a chef specializing in plant-based cuisine and superfood medicine who has traveled the world studying flavor and the relationship between food and health. She is the former executive chef and general director of Prestige Hospitality Group’s plant-based concepts, the largest food concept of its kind in New England, her food has been sold in Whole Foods Market, and she is a regular contributor to VegNews, as well as a range of other media, including Shape, Livestrong, and Eat This, Not That! Suzi is the author of Plant-Based Gourmet: Vegan Cuisine for the Home Chef and the below healthy high protein vegan recipe is an excerpt from that cookbook.

Squid Ink Pasta by Suzannah Gerber

Serves: 2

Ingredients: 

• 1/2 cup walnuts
• 12 dried shiitake mushrooms
• 10 pieces dried porcini mushrooms
• 14 ounces uncooked black bean pasta
• 1/2 teaspoon whole cumin seeds
• 1 1/2 teaspoon flaxseed oil
• 1/4 teaspoon sea salt
• 2 tofu skin sheets (usually in rolls of 4-by-10 inches when unrolled)
• 1/4 cup tamari
• 2 tablespoons seaweed powder
• blend (mix of 1 tablespoon dry wakame, 1 sheet nori, crumbled, 1 teaspoon dulse powder, 1/4 teaspoon green spirulina, and 1/4 teaspoon chlorella)
• 3 tablespoons black bean aquafaba
• 2 tablespoons miso paste
• 1 tablespoon blackstrap molasses
• 1 teaspoon toasted black sesame oil
• 2 large garlic cloves
• 1 tablespoon onion powder
• 2 teaspoons kala namak (Indian black salt)
• 1/2 teaspoon shiitake powder
• 1/2 teaspoon mushroom powder (porcini, maitake, or bolete)
• Baby greens for garnishing (optional)
• White sesame seeds for garnishing (optional)

Preparation:

1. Lightly toast the walnuts in a dry pan for 6 minutes. Combine the walnuts, shiitake mushrooms, and porcini mushrooms with 3 cups warm water and set aside to soak for 30 minutes.
2. Cook the black bean pasta according to the package directions, with the cumin seeds. Rinse under cool water and then toss in 1 teaspoon flaxseed oil and the sea salt. Set aside.
3. Drain the walnuts and mushrooms, reserving the liquid.
4. Cut the tofu skin sheets into ring shapes, like calamari. Combine the 1/2 teaspoon flaxseed oil, 2 tablespoons of the tamari, 1 tablespoon of the seaweed powder blend, and half of the liquid from the soaked walnuts and mushrooms in a bowl, and add the tofu skin rings. Marinate for 20 minutes at room temperature.
5. Heat a sauté pan over medium heat and add the tofu skin rings, discarding their marinade. Sauté until lightly golden and crisp at the edges, about 8 to 10 minutes.
6. In a blender, combine the remaining half of the liquid from the walnuts and mushrooms with the black bean aquafaba, miso paste, blackstrap molasses, toasted black sesame oil, garlic, onion powder, kala namak, shiitake powder, mushroom powder, the remaining 2 tablespoons tamari, and the remaining 1 tablespoon seaweed powder and blend until it reaches a very smooth and creamy consistency.
7. Slice the soaked mushrooms.
8. Toss the pasta in the blended sauce mixture, then toss in half of the sliced mushrooms, three-quarters of the soaked walnuts, and the tofu-skin calamari.
9. Top with the rest of the sliced mushrooms and walnuts, and garnish with baby greens and white sesame seeds.

Last, but certainly not least is a healthy high-protein recipe by rapper, actor, and philanthropist Ludacris. While he’s not a classically-trained celebrity chef or a restaurateur, per se, he’s had his own cooking show and loves challenging himself to learn new skills, including elevating his culinary aptitude. He was constantly on the road and traveling for tours – and fast food became his default meal when he needed something convenient and tasty. Ludacris began craving healthier and more nutritious meals that he could cook himself and still deliver on that crave-able flavor and convenience he loves. After his cooking show, Luda Can’t Cook, Ludacris learned howto cook at home and create crave-able, delicious meals for himself and his family. That’s why Ludacris is partnering with Knorr for their second year of Taste Combos. Knorr Taste Combos challenges customers to rethink “fast food” for the tasty, quick meals you can make with the flavor powerhouse of Knorr. Ludacris uses Knorr Chicken Bouillon in his kitchen and created his Taste Combo – Lemon Pepper Chicken – after flavors that remind him of Atlanta. To debut the latest Taste Combo, Knorr and Ludacris are remixing and remastering Black Sheep’s 1991 hit, “The Choice is Yours” into a music video, “Fast Food Remix feat. Ludacris and Knorr”. The music video is peppered with new, Knorr-inspired lyrics written by Ludacris himself and his healthy high protein recipe is below.

Ludacris Lemon Pepper Chicken Cutlets

Ludacris Lemon Pepper Chicken Cutlets recipe can be prepared in under 30 minutes. 

Ingredients: 

• 1 cup flour 
• 2 large eggs 
• Grated peel and juice from 1 lemon 
• 1 cup panko breadcrumbs 
• 2 Tbsp. chopped parsley 
• 1 ½ Tbsp. Knorr® Chicken Bouillon 
• 1 tsp. coarsely ground black pepper  
• 1 tsp. chopped rosemary  
• 1 ¼ lb. or 6 thinly sliced chicken cutlets 
• No-stick cooking spray 
• 1-pint cherry tomatoes, halved 
• 8 ounces baby arugula  
• ¼ cup thinly sliced red onion 
• 2 Tbsp. Lemon vinaigrette dressing  
• ¼ cup shaved Parmesan cheese 

Preparation: 

1. Preheat oven to 450°. Coat parchment-lined rimmed baking sheet with no-stick cooking spray. 
2. Spread flour on a plate. Whisk eggs, lemon juice, and 1 Tbsp of Knorr® Chicken Bouillon in a shallow bowl. Combine breadcrumbs, parsley, the remaining ½ tbsp of bouillon, lemon peel, pepper, and rosemary in another shallow bowl.   
3. Coat chicken cutlets first in flour, then eggs, then breadcrumbs.  
4. Arrange the breaded cutlets on a prepared baking sheet. Spray liberally with no-stick cooking spray. Bake, turning once, until crumbs are golden, and chicken is thoroughly cooked, about 20 minutes. 
5. Toss tomatoes, arugula, onion, and dressing in a bowl.  
6. To serve, top chicken with salad and shaved Parmesan. Serve with lemon wedges if desired. 

For more inspiring, wellness-boosting recipe ideas and nutritional tips, check out the Diet & Nutrition section on Inspirations & Celebrations. To discover home entertaining and party-planning advice from celebrity chefs and event planners, head over to the Entertaining section on I&C. Follow along for more inspiring ideas!

---

[Disclosure: Images and recipes c/o featured chefs.]