High-Protein Käsespätzle: The Swabian Classic with 40 g Protein
Käsespätzle are comfort food – and usually a fat bomb. Use a lighter cheese, stir in cottage cheese and you keep the creamy, cheesy pan with roughly 40 g protein per portion.
Base (2 portions): 400 g fresh spätzle, 150 g light grated cheese (e.g. light Emmental), 150 g cottage cheese, 2 onions. Fry the onions until golden. Heat the spätzle in a pan, stir in cottage cheese and cheese until melted, season with pepper and nutmeg, top with the onions.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $17.00
Get it – $17.00 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Classic with crispy onions
The base recipe with a green salad. Roughly 40 g protein per portion.
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2. With lean ham
Add 80 g diced lean ham per portion. Roughly 55 g protein.
3. Spinach and mushroom
Fry mushrooms and spinach before adding the spätzle. Roughly 40 g protein.
4. Oven version for meal prep
Layer everything in a dish and bake at 200 °C for 15 minutes. Keeps 2–3 days. Roughly 40 g protein per portion.
More classics, higher in protein
See protein Kaiserschmarrn, protein Flammkuchen and cottage cheese recipes.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $17.00
Get it – $17.00 → Look inside→ Take the Sit Score: how hard is your workday on your body?
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