High-Protein Curry Recipes: 5 Curries with 30–45 g Protein
Takeaway curry is often more cream and oil than protein. Cooked at home with yogurt or light coconut milk, a curry easily brings 30–45 g protein per portion – and it keeps 3 days in the fridge.
Base for all five: onion, garlic and ginger in a little oil, 2 tablespoons curry paste or spices, chopped tomatoes. Serve with rice or naan.
Tired of searching for recipes every time?
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 · $12.00
Get it – $12.00 → 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. Chicken tikka-style curry
150 g chicken breast marinated in yogurt and spices, cooked in the tomato base, finished with 2 tablespoons yogurt. Roughly 45 g protein.
Free: 7-Day Kickstart Plan
Two full-body workouts, 12 meals with 25 g+ protein, a shopping list and a checklist – as a PDF straight to your inbox. Get it free →
2. Red lentil dal with paneer
60 g dry red lentils cooked in the base with stock, topped with 80 g pan-fried paneer. Roughly 30 g protein.
3. Chickpea and spinach curry with tofu
Half a can of chickpeas, 150 g firm tofu cubes and two handfuls of spinach. Roughly 30 g protein. Fully plant-based.
4. Light prawn coconut curry
150 g prawns in the base with 100 ml light coconut milk and peppers, 5 minutes. Roughly 35 g protein.
5. Turkey keema with peas
150 g lean turkey mince browned with spices, 80 g peas and tomatoes. Roughly 40 g protein.
More dinners with lots of protein
See chicken recipes, lentil recipes and prawn 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.
→ See all high-protein recipes (250+ dishes)
All the recipes in one place
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 · $12.00
Get it – $12.00 → Look inside→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
→ Training plan finder
→ All guides and recipes
