Find a list of over 20 of the best Gluten-Free High-Protein Recipes including breakfasts, main courses, and even bonus snacks and desserts!
The Best High Protein Recipes
It’s no secret that eating enough protein is key to maintaining our health and staying satisfied between meals. However, eating enough protein is sometimes easier said than done.
So, to help make it easier to reach your health goals, we rounded up a list of our favorite high-protein recipes! We’re covering everything from breakfast to dessert with simple, nutritious options that taste incredible.
Whether you’re looking for plant-based meals, need meal prep options, or are trying to find budget-friendly recipes, we’ve got you covered. Pick your favorites, or work your way through all the recipes below. Either way, you’ll be meeting your protein goals with ease!
The Best Protein Sources (Plant-Based & Animal)
When protein is mentioned, most people automatically think of animal proteins. However, protein is found in a variety of ingredients from plants to dairy like those listed below.
Plant-Based Protein Sources
- Lentils
- Beans/Legumes
- Green Peas
- Amaranth
- Quinoa
- Tempeh
- Oats
- Chia Seeds
- Pumpkin Seeds
- Almonds
Note: Many plant-based proteins are not complete proteins, meaning they don’t have all nine essential amino acids needed by our bodies. Therefore, it’s best to combine complementary proteins to get all nine essential amino acids in every meal.
Animal-Based Protein Sources
- Chicken
- Beef
- Fish
- Shrimp
- Eggs
Dairy Protein Sources
- Cheese
- Yogurt
- Cottage Cheese
- Milk
Note: Make sure to look for high-quality products free from antibiotics. Keep reading to learn how to find the best dairy products at your local grocery store!
What is Considered a High-Protein Meal?
Most general recommendations are to include 15 to 40 grams of protein per meal or more specifically around 0.24g per·kg body weight for healthy young adults.
Nutrition Tip – Protein is the building block of muscles and studies show that consuming 20–40 g of protein per meal can actually help repair muscle and build muscle in the way of muscle protein synthesis(MPS)!! So it’s time to eat up and get strong!
It’s better to space it out throughout the day! So, for this list, we include recipes that range from 25 to 40 grams protein per serving for main meals and 8 to 15 grams protein per serving for snack and appetizers.
Mix and match different options to suit your needs and preferences.
Gluten-Free High-Protein Breakfast Recipes
Sheet Pan Chocolate Protein Pancakes
These chocolate protein pancakes are delicious, nourishing, customizable, and baked in your oven! It’s low carb, gluten free, made without flour, and kids love them!
Each serving (2 pancakes) includes 18-20 grams of protein depending on the type of protein powder you use.
Key Lime Keto Green Smoothie (Dairy Free)
This low carb green smoothie is creamy, with the citrus flavor of key lime pie! Make this dairy free smoothie recipe for dessert, snack, or a breakfast shake. Packed with nutrients for good gut health!
One smoothie includes 18 to 20 grams of protein
Mini Frittata Egg Muffins
These Mini Frittata Egg Muffins are just what you need! Made with simple, nourishing, gluten-free ingredients, they’re a quick protein-packed breakfast, brunch, or snack you can feel good about! Dairy Free Options.
Each egg muffin includes 7 to 8 grams of protein. Grab 2 more to make it a full meal with 20-25 grams of protein.
Air Fryer Breakfast Sausage Recipe
Grain-free, egg-free, and low carb, this Air Fryer Breakfast Sausage Recipe is made with healing spices for a high-protein breakfast recipe that is ready in less than 20 minutes.
Each sausage patty includes 10 to 11 grams of protein and each serving (2 -3 sausages) includes 30-33 grams of protein.
High Protein Oatmeal (3 Ways)
Learn how to make gluten free high protein oatmeal with egg whites, protein powder, and nuts and seeds to satisfy all your flavor preferences and dietary needs. Budget-friendly, quick, and easy, they’re the best way to start the day!
Each oatmeal bowl includes 18 to 22 grams of either plant based or vegetarian protein
High-Protein Recipes for Lunch and Dinner
Green Goddess Chicken Salad Wrap
This Green Goddess Chicken Salad Wrap recipe will become your new summer staple! Tender chicken is combined with crisp cucumber, creamy avocado, and fresh herbs. Tossed with vegan green goddess dressing and gluten-free tortillas, they’re hearty, nutritious, and filling.
Each wrap includes 18 – 20 grams of protein
Gluten-Free Teriyaki Chicken Casserole
Give your favorite takeout order an upgrade with this healthy Gluten-Free Teriyaki Chicken Casserole recipe! Chicken breast, veggies, and rice combine and are tossed with a sweet and savory homemade gluten-free teriyaki sauce!
Each serving includes 24 to 26 grams of protein
One Skillet Mexican Quinoa
This one skillet Mexican quinoa recipe is hearty, flavorful, and so good for you, too! An easy way to repurpose leftovers into a gluten free vegetarian meal the whole family will love.
Each serving includes 15 grams of vegetarian protein. Feel free to add extra protein such as grilled chicken, beef, or shrimp to boost protein even more!
Gluten-Free High-Protein Snacks and Appetizers
Chocolate Nut-Free Protein Balls
These Chocolate Nut Free Protein Balls are packed with health benefits from dates, and chocolate plant protein. These no-bake bites are the perfect healthy lunchbox treat, post-workout snack, or afternoon pick-me-up!
Each protein ball includes 5 grams of plant based protein. Make it full serving of 2 to 3 protein bites and you’ll boost the protein up to 10 to 15 grams.
Golden Air Fryer Chicken Tenders (Oven Option)
Air Fryer Chicken Tenders are juicy on the inside and crispy on the outside. They’re kid friendly, Whole30, paleo, gluten and grain free. They have a beautiful golden color from turmeric, for an anti-inflammatory boost!
Each 4 ounce serving includes 30 grams of protein
Chicken Meatballs Recipe (Air Fryer Option)
This Ground Chicken Meatballs Recipe is savory, herbaceous, and perfect for serving with dips, pasta, and all your favorite recipes! Made with a handful of simple ingredients in just over 30 minutes. Dairy-free option.
Each serving (5 meatballs) includes 25 to 26 grams of protein
Common Questions
Some of the best sources of protein include lean meats like poultry and fish, fish, seafood, eggs, legumes, and organic dairy products.
The amount of protein you need per day depends on your age, sex, and activity.
The National Academy of Medicine recommends that sedentary adults need at least 0.8 grams (or 0.36 grams per pound) of protein a day for every kilogram they weigh.
If you’re active and consider yourself a recreational athlete (doing strength and/or endurance exercise) then your daily protein intake would likely double! Current sport nutrition guidelines recommend (1.4–2.2 grams per kilogram of body weight per day.
Note – For more information about protein intake in regards to age and activity see this article.
Include one serving of quality protein, equaling 30 grams of protein. Or, include two or three smaller portions of quality protein.
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