High-Protein Stew: 5 Hearty One-Pot Recipes With 35 g+ Protein
A stew is the easiest high-protein meal of the winter: one pot, little work, and it tastes even better on day two. Get the protein right and every bowl has 35 g or more.
Most stews are mostly potatoes and broth. These versions use a full portion of lean meat, fish or legumes – often both – so one bowl keeps you full for hours and fits your protein target.
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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
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The formula (4 bowls)
- 500 g main protein: lean beef, chicken thighs, fish or lean sausage
- 150 g dry lentils or 2 cans of beans for extra protein and fibre
- 600 g vegetables: carrots, celery, leek, peppers, cabbage
- 300 g potatoes (optional) and 1 litre of stock
- Simmer for 30 to 90 minutes depending on the meat.
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1. Beef and lentil stew
Diced lean beef browned, then simmered with brown lentils, carrots, onion, tomato paste and stock for 90 minutes. Roughly 45 g protein per bowl.
2. Chicken and vegetable stew
Chicken thighs, carrots, leek, potatoes and peas in a light stock, finished with parsley. Ready in 35 minutes. Roughly 38 g protein per bowl.
3. Chickpea and spinach stew
Two cans of chickpeas, tomatoes, spinach and smoked paprika, served with a big spoon of Greek yoghurt. Vegetarian. Roughly 25 g protein per bowl – add an egg or feta for more.
4. Sausage and white bean stew
Lean chicken or turkey sausages sliced and simmered with white beans, peppers and tomatoes. Roughly 35 g protein per bowl.
5. Quick fish stew
Firm white fish and prawns added for the last 8 minutes to a tomato and fennel broth. Roughly 40 g protein per bowl.
Meal prep tip
Stews keep 4 days in the fridge and 3 months in the freezer. Freeze flat in bags for quick defrosting. More warming ideas: high-protein soups, high-protein goulash and chili con carne.
How much protein do you need per meal? The free protein calculator shows your target.
More one-pot dinners: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
The High-Protein Cookbook
Every recipe in one PDF – sorted by meal, instantly by email.
- ✔ Protein and calories for every recipe
- ✔ Shopping lists and meal prep tips
- ✔ Most recipes under 20 minutes, no protein powder needed
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Frequently asked questions
Which meat is best for a high-protein stew?
Lean beef from the leg or shoulder and chicken thighs both stay tender with long cooking and bring plenty of protein.
Can I make it in a slow cooker?
Yes. Brown the meat first, then cook everything on low for 6 to 8 hours. See slow cooker recipes.
How do I make a vegetarian stew high in protein?
Use two kinds of legumes, for example lentils and chickpeas, and serve it with yoghurt, feta or an egg.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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