high protein meals

January 6, 2022 9:07 AM

I want to cut out as many simple, starchy carbs from my diet for a few weeks or longer. Can anyone give me some ideas for simple recipes that are protein and vegetable-heavy? Low-glycemic would be a plus too.

Right now literally all I can think to make are things like frittatas (if anyone has a really good recipe to recommend that would be great), sausages and bacon. Which kind of just sounds like I'll be eating a lot of breakfast. Does anyone have any other ideas?

Basically I want to avoid rice, pasta, bread, potatoes, and anything with added sugar. Simple recipes are best because I am a lousy cook and my SO is on the fence as to whether he will join me in this endeavor (he also wants to eat healthier but he's basically the pickiest eater I have ever met).

Other parameters:
I don't like pork except in sausage, bacon, or salami.
I like chicken but we've been eating so much grilled and roasted chicken/poultry over the holidays that I'm sick of it.
I like shrimp, prawns, scallops, salmon, sea bass, cod.
I like basically all vegetables.
I love cheese (giving up Mac and cheese makes me want to cry a little)

Thanks.

posted by nayantara to Food & Drink (40 answers total)

Oh! I like tofu too!
posted by nayantara at 9:08 AM on January 6, 2022

Maybe not what you’re looking for but I’ve been enjoying the isopure zero carb unflavored protein powder. 100 or so calories a scoop and a good chunk of protein. I put it in cold brew coffee with almond milk but folks put it in pancake mix, oatmeal, etc.

I also saw this video the other day and made a few of the big salads. They’re good!
posted by rossination at 9:10 AM on January 6, 2022

Protein Powder, PB2, Lowfat Greek Yogurt is a classic I do, maybe a bit of fruit if I'm feeling like splurging.
posted by bbqturtle at 9:11 AM on January 6, 2022

I am not a cook. So what I do is buy a big bag that is a mix of frozen wok veggies, microwave them until they are defrosted and warm, drain off the water, then dump a can of sardines in tomato over them. Mix and eat.
posted by Bella Donna at 9:11 AM on January 6, 2022

Mashed sardines (boneless, skinless, from a tin) with lemon and sharp mustard. So good!

Also I'd say don't give up the mac & cheese, but mix a full can of tuna in with it. May sound weird but it's super tasty.
posted by BlahLaLa at 9:17 AM on January 6, 2022

I do a lot of low-carb "burrito bowls". Basically lean ground beef over cauliflower rice with some other vegetables (usually whatever is left over) and topped with eggs, salsa, and hot sauce.

I also have a "protein pudding" dessert that consists of a couple of scoops of whey protein, a cup of frozen wild blueberries, and a cup of almond milk. If you want it creamier, you can add in nut butter or coconut butter or use whole milk. I find it works best with the wild blueberries because they are smaller and mix in better so it acquires the texture of soft serve ice cream.
posted by theorique at 9:19 AM on January 6, 2022

I’m wild about Smitten Kitchen’s chicken, leek, and rice soup, which I’ve successfully made with brown rice, wheat berries, or spinach in the place of the white rice.

I also like the NYTimes Thai-inspired chicken meatball soup; you can drop the sugar without ill effect. If you can’t view that recipe or find it elsewhere, DM me.
posted by punchtothehead at 9:26 AM on January 6, 2022

White Beans, Bacon and Roasted Shrimp Salad with Cherry Tomato Vinaigrette by Tyler Florence.
This takes a little bit of prep, but it's all just on or two baking sheets in the oven. So yummy. We never have any leftovers. You can reduce or remove the white beans if you think they are too much carbs, though white beans are low-glycemic I think. Just ramp up the greens in that case.

I would search out other one-sheet-pan recipes for seafood and veggies. Lots of possible combinations, and easy to just throw in the oven.
posted by Kabanos at 9:28 AM on January 6, 2022

Zero Noodles or Miracle Noodles are your friend here. This kind of thing. They are practically zero carbs but are great in a stir-fry (my experience of the 'spaghetti' type isn't great, they're best in Asian-style dishes. They smell fishy when you open the pack, but rinse them in very hot water and the smell goes away, then use them as you would use noodles.
posted by essexjan at 9:34 AM on January 6, 2022

I liked making zucchini noodles when we were reducing carbs. Don't salt them until serving or they'll be a bit watery. The old standbys of mashed cauliflower and kale chips are good too.

I do an eggplant parmesan bake where I slice and bake the eggplant (about 5-6 minutes per side in 400 degree oven) then layer in baking dish with pasta sauce and cheese and bake (like lasagne) in 350 degree oven.
posted by shoesietart at 9:40 AM on January 6, 2022

I get the big bags of frozen shrimps and frozen fish fillets from Costco (but even Target has them, usually just under the frozen nuggs section) and throw them in the air fryer. Shake on some seasonings, then google "frozen shrimp air fryer how long" each time because I never remember. While that's going I throw a thing of steam-in-bag frozen veg into the microwave.

Do we call this a "meal" is debatable. Is it protein and vegetable and I have fed myself with approximately 30 seconds of active prep? Yes.
posted by phunniemee at 9:41 AM on January 6, 2022

Cauliflower rice is a pretty good substitute for rice - we usually fry it for a couple of minutes with a little oil before serving.
posted by piyushnz at 9:44 AM on January 6, 2022

Soup works for me. Usually miso or other packaged soup base with tofu, seitan, fish balls, fish cake, or shrimp, any random vegetables you have, and maybe a soft boiled egg if you want to be fancy. Miso, tofu, and sprouts with random veggies is my current, lazy, 15 minute default lunch. (I usually add some noodles, but it's good without. Though, my spouse is getting sick of it.)

I'm not sure if it's low carb enough for you, but substituting lentils for rice is something I often do.
posted by eotvos at 10:00 AM on January 6, 2022

I made this casserole for dinner last night:
Mix 1 can refried black beans with 1 jar pico de gallo type salsa. Spread in the bottom of a casserole dish.

Fry one small package ground beef and flavor with taco seasoning. Spread on top of the beans.

Open a package of shelf-stable cauliflower rice. Spread on top.

Cover with shredded cheese and bake at 350 for about 20 minutes, until the cheese is melted and the beans are warm.

Optional: top with pickled jalapeños, fresh cilantro, sour cream, sliced avocado, or eat with a corn tostada ~12g carbs) or dip some carrot or celery sticks into it. If I had more energy I might have shredded and pan-fried some zucchini with the beef to add extra veggies.

I also do a lot of weeknight sheet pan dinners that are something like roasted broccoli or Brussels sprouts with salmon or chicken thighs—the meat + leafy vegetable combo is easy and satisfying. The viral TikTok pasta that’s basically a sheet pan of roasted cherry tomatoes + a block of feta, with olive oil, is great dumped over something like miracle noodles instead of regular pasta. A charcuterie board or hummus platter makes a great low-carb dinner if you think outside the box of meat /veg/starch. Sometimes I crave noodles and I make a delicious pad Thai with miracle noodles or spiralized zucchini plus shrimp and/or tofu, and brown sugar Swerve subbed in for the sugar in the sauce, something like this though I don’t think my usual recipe has oyster sauce in it.
posted by music for skeletons at 10:11 AM on January 6, 2022

We try to stay moderate on starches and we mostly just eat a lot of vegetables, mostly roasted, and simple proteins. And I mean incredibly simple and easy because I am spread very thin right now - my stash includes frozen meatballs, the Kevin's and Del Real ready-to-heat sauced meats, sausages, any of the lower-carb vegan meats, tofu, fish, and eggs. I do a lot of sheet pan meals (or the air fryer equivalent of a sheet pan). We do not especially make A Recipe*, you know, it's just food on a plate or in a bowl and you eat it.

We eat pounds of broccoli, brussels sprouts, cauliflower (floret and rice), cabbage (cooked and raw), and salad a week.

*Every few weekends I will make a low-carb casserole to freeze in servings.
posted by Lyn Never at 10:16 AM on January 6, 2022

Flip through Nom Nom Paleo. Some of her recipes are kind of involved, but many aren't; a lot are "marinade and roast" kind of recipes. She has a whole instapot section, and also meal plans if you're like me and have trouble sorting out what goes together. She has the occasional potato recipe, but other than that, meets your dietary needs (and I've never made a bad recipe from her site). I really like the Damn Fine Chicken, which is more chicken but it's really good. But none of her recipes are bad.
posted by joycehealy at 10:20 AM on January 6, 2022

Look into bodybuilding recipes. They've basically solved this problem. Plenty of ebooks, websites, youtube channels, etc out there with recipes. The Protein Chef was a favorite of mine and it's still around. You can filter the stuff you like / don't like when searching recipes.
posted by ToddBurson at 10:28 AM on January 6, 2022

Make mac&che sauce and put it on steamed or boiled cauliflower or broccoli florets! The orange powder can be bought in bulk. It may be a little carbier than you want, but it's a big improvement over the pasta.

Cauli rice is the best thing ever. It takes the place of starch on your plate and in dishes, but it's an actual vegetable! You can get it in big bags at Costco and it's a staple around here.
posted by bink at 10:30 AM on January 6, 2022

It's an older blog and it's deep and wide but you will find lots of low carb options at Kalyn's Kitchen.
posted by Medieval Maven at 10:37 AM on January 6, 2022

You can use shredded cabbage in much the same way as cauliflower rice, and if you don't want to cut it yourself it's usually easy to find pre-shredded for coleslaw.
posted by Akhu at 10:52 AM on January 6, 2022

Crustless quiches are a great way to use up whatever little bits of meat and cheese you have around, while still keeping the carbs very low. Spread your meats and about one cup of shredded cheese in the bottom of a pie plate, then pour over a 1:1 combination of eggbeaters and evaporated skim milk. About 1 to 1.25 cups each of egg and milk is usually about right. Bake at 425 for 15 minutes, then lower the heat to 300 for another 30 - 35 minutes. Let it sit for about five minutes before cutting into it. You can fancy it up with some minced onion, cayenne pepper, or whatever seasonings complement the filling. (My original recipe for this calls for crabmeat and Swiss cheese, but it's endlessly variable.)
posted by DrGail at 10:54 AM on January 6, 2022

I've done low carb in the past (and probably will feel better if I come back to it!) and my favorite dishes were saucy Indian food on some kind of veggie instead of rice. I don't love damp white cauliflower rice, but I love it roasted, so mostly I'd eat my saucy dishes like a (very rich) bowl of soup or on top of a pile of roasted cauli.

Butter chicken or paneer masala are awesome if you're okay with the carbs in things like tomatoes and garlic and ginger and cream, and saag paneer and some other meat curries can be great if you're a little more strict.

Soybean spaghetti (edamame, black soy, or plain white) has a nutritional profile closer to tofu than to pasta, so it can be your cheese vehicle and your main protein alongside something leafy and green.

And cabbage slaw can be a great thing to stir-fry (as I'm like the fourth person to say). When I want, like, Singapore noodles, I stir-fry some veggies and some meats with hot yellow curry powder and use cabbage in place of the noodles.
posted by fountainofdoubt at 10:57 AM on January 6, 2022

I've mentioned somewhere else that these days my go-to lazy day food is to mix a can of beans (preferably a white sort, for the contrasts, but anything goes) with a can of crushed tomatoes, some crushed garlic and some frozen spinach (like about half a pound). Cook till the spinach is quite well done but still green, and season to taste with salt, pepper and lemon juice. For variation I sometimes add in some chili flakes early on (1 teaspoon). You can poach an egg in it, as in shakshuka, if you want some animal protein. And shakshuka is a good idea too.
Salade Nicoise is a summer salad, but you can take the concept as a point of departure and create your own combinations. For instance, steamed French/string beans, finely chopped shallots, carrots sliced into little sticks (you can do this with a mandolin or a food processor), finely sliced white or pointy cabbage, dressed with a garlicky vinaigrette and topped with halved boiled eggs and tuna for protein.
Or shredded cabbage and carrots mixed with an anchovy-based dressing (anchovies smashed in olive oil until they disappear, a bit of chili flakes, lemon and black pepper to taste) and left to marinate for half an hour. Then top with chopped herbs (dill is good) halved eggs and strips of red bell peppers.
posted by mumimor at 11:10 AM on January 6, 2022

I've tried miracle noodles, zucchini noodles, spaghetti squash. None of them were close enough to the real thing for me. Depending how low carb you need to be, I discovered "carba nada" noodles. They are 17g net carbs, high protein, not outrageously expensive, cook to al dente in 3 minutes, and the texture is actually consistent with the simple carb stuff.

Edit: also tried the bean based pastas. Texture isn't right and they tend to be surprisingly, endlessly wet. Not likely to be a good fit for your picky eater.

I've used the carba nada noodles to make spaghetti and meatballs plus a large salad that is compliant with a diet program that focuses on lower carb macros. There's a fusilli version so you could keep the Mac n cheese if you wanted to. I've currently got a batch of them in my ramen soup. (I'm not linking a recipe because it was prepared by someone that enjoys elaborate, fiddly cooking, but you can probably find a simple ramen soup recipe that sounds good to you.

I also second sheet pan dinners. Veg and protein sheet pan couldn't be easier.

I also think that you could play with this recipe (calls for spaghetti, could sub the fettuccine mentioned above). You could add chicken or shrimp if you wanted to up the protein, but broccoli and pistachios both have protein and the noodles I'm obsessed with have 15g of protein per serving).

I bought a tiny food processor that I use to make the above pesto. It has only one part, so it's super easy to use then clean. I am not much of a cook, especially with complicated recipes. This one is easy and delicious.
posted by crunchy potato at 11:36 AM on January 6, 2022

My go-to lunch. I make up a batch and then eat it for several days until it runs out. I simply stir together:

1. Two 15-oz cans of garbanzo beans
2. One package of Upton Natural's Italian Seitan (tastes like Italian sausage but is just pure protein, from gluten)
3. Half a one-pound bag of frozen peas
4. Half a one-pound bag of frozen sweet corn

At lunch time, I eat a bowl of this, drizzled with olive oil and some salt sprinkled on top, microwaved. I stick to this because so high in fiber and protein that I don't have any blood sugar spikes or crashes.
posted by wyzewoman at 11:51 AM on January 6, 2022

Egg dishes.
posted by SemiSalt at 11:59 AM on January 6, 2022

Cauliflower gratin, but with eggs!
Turn your oven on to 350 F.
Then first, separate a head of cauliflower into fleurets and steam or boil them till they just give to a sharp knife. Drain thoroughly.
Butter a casserole dish and cover completely with the cauliflower -- it doesn't matter if there are two layers, it's worse if there are blank spaces.
Then you make a white (bechamel) sauce (or buy one) - you need about 300 ml, or one and a quarter cup. Season to taste with salt, pepper and nutmeg. Let it cool down a bit, or if store bought, only heat to a simmer, then take it off the stove. Separate the yolks and whites of four eggs. Stir a half a cup of grated hard cheese, and the yolks, into the sauce and mix very well. Then whip the whites till you have peaks, and gently fold them in. Pour this mixture over the cauliflower and sprinkle with breadcrumbs (this isn't really necessary if you are very strict with the carbs).
Bake for 30-35 minutes. Do not open the oven door before at least 30 minutes have gone, or your gratin might collapse.
posted by mumimor at 12:00 PM on January 6, 2022

Sheet pan meals! There are endless varieties, and they're basically a meat + a couple veg + olive oil + seasoning + oven.
posted by DoubleLune at 12:26 PM on January 6, 2022

Shaksuka - eggs poached in tomato sauce - is delicious and easy
posted by bq at 12:30 PM on January 6, 2022

Kenji López-Alt's black beans and chorizo recipe is very good. I may well make it this evening. See if I don't!
posted by Jessica Savitch's Coke Spoon at 2:05 PM on January 6, 2022

Fagioli e Tonno e, uh, onion

Can also be made with sardines and chickpeas...also good!
posted by rhizome at 2:20 PM on January 6, 2022

Non meat proteins to the rescue. Here are a few:

Saint Basil Soup - the protein is mushrooms. It is delicious and amazing.

miso soup with cubes of silken tofu and sliced (or reconstituted dried) shiitake mushrooms. After taking it off the heat, stir in fresh celery _leaves_ or spinach leaves - the residual heat will soften the leaves just enough.

Make a tofurkey roast and slice it; have the slices for breakfast.
posted by amtho at 2:45 PM on January 6, 2022

Cobb salad.
posted by Sublimity at 2:48 PM on January 6, 2022

Garbanzo Beans aka Chickpeas, can be air fried in an air fryer and become a high protein crunchy snack that you can add toppings to like popcorn, from simple salt and butter to flavor packets from your favorite ramen. And you can get canned chickpeas cheap. Save the liquid as it's called "aquafaba", and can work as an egg substitute in many recipes, because aquafaba can be whipped into a cream.

Get a set of silicone gallon-sized bags and use that to marinate meat or seafood overnight for extra tastiness. You can fit a couple fish filets or a couple chicken thighs and legs in there
posted by kschang at 4:22 PM on January 6, 2022

the protein is mushrooms

You would have to eat a full entire cup of mushrooms to get the equivalent protein of one single frozen cocktail meatball. Mushrooms are great for side dishes or flavor but they absolutely can't support a "high protein" meal need.
posted by phunniemee at 4:32 PM on January 6, 2022

You will need to check the label to see if it meets your requirements for low-carb, but Red’s Gluten Free Macaroni and Cheese is made with garbanzo pasta and has 23g of protein per serving. Not exactly the same as “real” Mac and cheese but maybe it will take some of the sting out of avoiding it.

https://www.redsallnatural.com/product/gluten-free-macaroni-and-cheese/
posted by corey flood at 4:56 PM on January 6, 2022

No recipe, but: if you don't have a pressure cooker (think Instant Pot) I would strongly recommend investing in one. Basically throw any combination of protein and vegetables in there, add some kind of sauce or flavouring, and you are pretty much guaranteed a food. It is literally the easiest way to make a food.

For example, we do four free range chicken breasts, a jar of salsa, onions capsicum black beans garlic spinach, a bit of herbs and spice and salt and pepper pepper pepper to taste, some MSG, close the lid, and an hour later we have a shredded chicken thing that you can have on its own or in a wrap or with quinoa or any other way. Sick of chicken? Do the same thing with mince or beef chunks. Sick of "Mexican"? Do the chicken or beef but "Indian". Sick of "stew"? Do a slab of corned beef. It's a fool-proof way to get plenty of protein and vegetables, have plenty of leftovers, and minimise fucking around in the kitchen, which since 2017 has increasingly irritated me.
posted by turbid dahlia at 4:58 PM on January 6, 2022

Explore the wonderful world of the chaffle! It is a great bread/waffle substitute that has become my go-to replacement for carbs like taco shells, sandwhich bread, burger buns, or a pizza crust or other carbs that act as carrying cases for ingredients.

Google chaffle recipes and you will find a million of them- sweet and savory!

My standard recipe is to mix in a cup:
-1 egg
-1/2 cup shredded cheese (cheddar for savory, mozzarella for sweet)

That's all you actually need, and it will come out fine, but I also like to add:

-1Tbsp Almond flour
-1 pinch baking powder

Mix well, and put cook in a waffle iron like a waffle, so roughly 4 minutes or so?

Somehow it comes out nice and neutral, not like a bunch of cooked egg with cheese. I don't know how, but it works!
posted by Bibliogeek at 9:34 PM on January 6, 2022

My fav low carb lunch is a Thai peanut zucchini noodle salad. I can’t find the recipe any more but I usually just wing it. My mouth is watering just thinking about it!

Salad part: Zoodles + more flavorful veggies sliced thin. I use red pepper, carrots, cabbage, and green onions.

Sauce: Peanut butter, soy sauce, a little sesame oil, rice vinegar, garlic. Very forgiving, just mix to taste. I like mine a little sweet so I usually add some honey or sugar but you could leave it out for sure.

Optional proteins: I eat it with cooked tofu slices (extra firm) or seitan. Would also be good with chicken or other proteins probably!

Toppings: crushed peanuts, cilantro, lime wedge. SO GOOD
posted by a.steele at 11:23 PM on January 6, 2022

So often the go-to for simple, fast, low-carb, we call it Standard Meal Number One in our house: caprese salad (tomatoes, mozzarella, a bit of olive oil and balsamico, salt, basil if available).
posted by meijusa at 7:25 AM on January 7, 2022