High-Protein Lentil Recipes: 6 Cheap Meals With 25 g+ Protein

Lentils are cheap, filling and bring about 9 g of protein per 100 g cooked. Combined with a second protein source – quark, yogurt, eggs, cheese or a little meat – you easily get 25–40 g per meal.

Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.

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Which lentils for what?

• Red lentils – cook in 10–15 minutes and fall apart: perfect for dal, soups and sauces.
• Brown or green lentils – keep their shape: for salads and bowls.
• Tinned lentils – the fastest option, rinse before use.

1. Red lentil dal with yogurt – about 28 g protein

80 g dry red lentils cooked with onion, garlic, ginger, curry spices and tinned tomatoes. Serve with 150 g Greek yogurt or skyr on top.

2. Lentil bolognese – about 35 g protein

Half lean minced beef, half red lentils in tomato sauce, with wholewheat pasta. Saves money and adds fibre without losing protein.

3. Lentil salad with feta and egg – about 30 g protein

200 g cooked green lentils, cucumber, tomatoes, red onion, 50 g feta and 2 boiled eggs, with lemon-olive oil dressing. Keeps in the fridge for 3 days – ideal for lunch at work.

4. Lentil soup with sausage or tofu – about 30 g protein

Lentils, carrots, celery and stock, finished with sliced lean sausage or smoked tofu. One pot, four portions.

5. Lentil rice bowl – about 25 g protein

Brown lentils, rice, roasted vegetables, a cottage cheese or tahini-yogurt sauce. Build-your-own lunch for the week.

6. Lentil patties – about 25 g protein per portion

Mash cooked lentils with an egg, oats, grated cheese and spices, form patties and pan-fry or air-fry. Serve with a quark herb dip.

Digestion tip

If lentils make you bloated, start with small portions, rinse tinned lentils well and increase slowly. Red lentils are usually the easiest to digest. More: high-protein diets and digestion.

More budget protein: cheap high-protein foods · vegetarian high-protein dinners · high-protein soups. Your daily target: free Protein Calculator.

Every meal already worked out: the High-Protein Cookbook.

Protein values are approximate and depend on brand and portion. With kidney disease, food allergies or medical conditions, check with a doctor or dietitian.

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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 · $12.00

Get it – $12.00 → Look inside

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