Your Mini Cookbook: 15 High-Protein Recipes
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Ingredients: 50 g oats, 150 g skyr, 150 ml milk, berries, cinnamon
Method: Mix everything, chill overnight.
About 28 g protein · 420 kcal per portion
2. Quark pancakes
Ingredients: 2 eggs, 100 g low-fat quark, 40 g oat flour, ½ tsp baking powder
Method: Blend, fry small pancakes 2 min per side, top with skyr.
About 30 g protein · 410 kcal per portion
3. Feta shakshuka
Ingredients: 3 eggs, 1 can tomatoes, ½ pepper, onion, 50 g feta, cumin
Method: Soften onion and pepper, add tomatoes, simmer 10 min, crack in eggs, cover 6 min, add feta.
About 27 g protein · 430 kcal per portion
4. Chicken wrap with skyr sauce
Ingredients: 1 wholegrain wrap, 130 g cooked chicken, salad, 50 g skyr, mustard
Method: Mix skyr and mustard, fill and roll.
About 45 g protein · 480 kcal per portion
5. Tuna cottage cheese bowl
Ingredients: 1 can tuna, 150 g cottage cheese, 60 g (dry) rice, cucumber, sweetcorn
Method: Cook rice, top with the rest. Keeps 2 days.
About 47 g protein · 560 kcal per portion
6. Red lentil soup with skyr
Ingredients: 80 g red lentils, onion, carrot, 400 ml stock, 150 g skyr
Method: Simmer 15 min, blend, top with skyr.
About 35 g protein · 390 kcal per portion
7. Air fryer chicken
Ingredients: 180 g chicken breast, paprika, garlic, a little oil
Method: Flatten, season, 200 °C for 12–14 min.
About 42 g protein · 290 kcal per portion
8. Air fryer salmon
Ingredients: 150 g salmon, lemon, dill, 200 g potatoes
Method: Potatoes 15 min at 200 °C, add salmon for the last 9 min.
About 33 g protein · 520 kcal per portion
9. Protein bolognese
Ingredients: 125 g lean beef mince, 20 g red lentils, passata, 80 g lentil pasta
Method: Brown mince, add lentils and passata, simmer 20 min, serve on pasta.
About 50 g protein · 610 kcal per portion
10. Turkey stuffed peppers
Ingredients: 2 peppers, 150 g turkey mince, 30 g rice, tomato, 20 g cheese
Method: Fill halves, bake 30 min at 200 °C.
About 40 g protein · 520 kcal per portion
11. Egg fried rice with chicken
Ingredients: 150 g cooked rice, 2 eggs, 150 g chicken, peas, soy sauce
Method: Fry chicken, scramble eggs, add rice and peas, season.
About 50 g protein · 600 kcal per portion
12. Oven schnitzel
Ingredients: 180 g turkey escalope, egg, breadcrumbs, cucumber salad with skyr
Method: Coat, spray with oil, air fry 200 °C 10–12 min.
About 48 g protein · 480 kcal per portion
13. Protein tiramisu
Ingredients: 250 g low-fat quark, 150 g skyr, 6 ladyfingers, espresso, cocoa
Method: Layer biscuits dipped in espresso with the cream, chill 2 h. 2 glasses.
About 25 g protein · 330 kcal per portion
14. Quark balls from the air fryer
Ingredients: 250 g quark, 2 eggs, 120 g oat flour, baking powder, cinnamon
Method: Roll 15 balls, 170 °C for 10–12 min, roll in cinnamon. One portion = 5 balls.
About 20 g protein · 260 kcal per portion
15. Skyr tzatziki snack plate
Ingredients: 200 g skyr, cucumber, garlic, 2 boiled eggs, raw veg
Method: Grate cucumber into skyr, season, serve with eggs and veg.
About 35 g protein · 330 kcal per portion
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Values are approximate. Always cook meat, fish and eggs thoroughly. Not medical advice.