Relating to high-protein meals, hen is a staple in our home—and for good motive. It’s budget-friendly, tremendous versatile, and full of the protein I would like to remain energized and help my health targets. I’ve rounded up a few of my favourite high-protein hen recipes utilizing each hen breasts and thighs.
As a busy mother who prioritizes health, I’m all the time on the lookout for straightforward, high-protein hen recipes to maintain me on observe—with out spending hours within the kitchen. Getting 30 to 50 grams of protein in every meal helps me keep full and help my strength workouts.
Rooster is one among my go-to protein sources as a result of it’s fast, versatile and kid-friendly. Whether or not I’m tossing it on a salad, into the crockpot, or including to a sheet pan meal with veggies, it’s a straightforward strategy to helps lean muscle mass and maintain me energized.
To achieve my targets, I usually observe a high protein meal plan that divides my protein throughout three meals. For instance, if my purpose is 130 grams of protein per day, I goal for not less than 30 grams of protein per meal. And I extremely recommend front-loading your day with a high protein breakfast.
Personally, I don’t rely energy, however I do goal for not less than 2,000 energy per day. Your wants could differ; for customized steering, seek the advice of a nutritionist or dietitian.
Excessive Protein Rooster Recipes
An inventory of high-protein hen meals to maintain you energized, together with hen breast and hen thigh recipes.
Distinction on Rooster Breast vs Rooster Thigh:
Rooster Breast:
- Diet: Breast is leaner (decrease in energy and fats), with larger protein and decrease fats content material, making it a good selection for these watching their calorie and fats consumption.
- Taste: Extra refined taste in comparison with thighs; much less juicy and wealthy and rather more vulnerable to ‘drying out’.
- Cooking: Tends to dry out extra simply if overcooked, so it’s greatest to cook dinner to a decrease inner temperature.
Rooster Thighs:
- Diet: Greater in energy and fats, but additionally an excellent supply of protein and important vitamins like niacin, vitamin B-6, and phosphorus. Rooster thighs additionally include extra iron and zinc than breasts do.
- Taste: Richer and rather more taste (as a result of larger fats content material).
- Cooking: Simpler to cook dinner and fewer more likely to be overcooked or dry as a result of their fats content material.
I personally lean in the direction of cooking with hen thighs rather more steadily, particularly for one-pan or sheet pan meals as they by no means dry out. And truthfully my youngsters take pleasure in hen thighs rather more!
How I Prep Shredded Rooster:
Shredded hen is a staple protein in our home—it’s one of many few issues I can rely on my youngsters to eat with out complaints. Right here’s my go-to weekly prep technique that retains issues easy and versatile:
I place 5–6 hen breasts within the crockpot (I exploit ButcherBox chicken), then pour in about half to at least one cup of Kettle & Fireplace Bone Broth. I maintain the seasoning mild with only a sprint of salt and pepper so the hen can simply be utilized in quite a lot of meals all through the week—although you possibly can all the time spice it as much as your liking. I let it cook dinner on low for 8–10 hours till it’s tender, juicy, and mainly falling aside. Really easy, and all the time scrumptious.
Excessive Protein Rooster Breast Recipes
1. Crockpot Rooster Fajitas Burrito Bowl
Straightforward crockpot hen fajitas will be served in tortillas or over greens for meal prep hen burrito bowls.
Grams of Protein per Serving: 34 grams
Substances
- Rooster Breasts
- Pico de Gallo or salsa of selection
- Bell Peppers
- Purple Onion
- Black Beans
- Corn
- Brown Rice
- Taco Seasoning of selection
- Limes
2. Rooster and Chickpea Curry
A simple one-skillet dinner that’s prepared in half-hour and filled with these warming spices and coconut taste you’re keen on in a curry recipe.
Grams of Protein per Serving: 26 grams
Substances
- Boneless skinless hen breast
- Olive oil or avocado oil
- Yellow onion
- Purple bell pepper
- Garlic cloves
- Diced tomatoes
- Coconut milk
- Chickpeas
- Cauliflower florets
- Curry powder
- Floor turmeric
- Dried ginger
- Effective salt
- Black pepper
- Contemporary child spinach
3. Excessive Protein Tuscan Rooster
With high-protein cottage cheese and candy sun-dried tomatoes, this Excessive Protein Tuscan Rooster is the proper one-pot dinner.
Grams of Protein per Serving: 61 grams
Substances
- Rooster breast
- Butter
- Garlic
- Salt, oregano, crushed purple pepper flakes
- Floor black pepper
- Solar dried tomatoes
- Rooster bone broth
- Heavy cream
- Cottage cheese
- Parmesan
- Basil
4. Marry Me Rooster Pasta
This marry me hen pasta has deliciously seasoned hen, a home made creamy cottage cheese sauce, sun-dried tomatoes and completely coated noodles.
Grams of Protein per Serving: 58 grams
Substances
- Banza chickpea pasta shells
- Boneless skinless hen breasts
- Italian seasoning
- Salt
- Contemporary cracked pepper
- Oil from sun-dried tomatoes
- Cottage cheese
- Rooster broth
- Garlic powder
- Parmesan cheese, shredded
- Solar-dried tomatoes
- Spinach
5. Spinach Stuffed Rooster Breast
This spinach stuffed hen breast is filled with an oozy, tacky spinach filling and baked to perfection.
Grams of Protein per Serving: 42 grams
Substances
- Boneless, skinless hen breast
- Garlic powder
- Salt
- Pepper
- Olive oil
- White onion
- Spinach
- Cream cheese
6. Lemon Garlic Rooster
This straightforward lemon garlic hen recipe is a fast skillet meal that makes a family-friendly dinner.
Grams of Protein per Serving: 27.6 grams
Substances
- Boneless skinless hen breasts
- Kosher salt
- Floor black pepper
- Garlic powder
- Onion powder
- Dried oregano
- Olive oil
- Butter
- Garlic cloves
- Heavy cream
- Milk
- Lemon
7. Rooster with Coconut Kale
Golden, juicy, thinly sliced pan-fried hen cooked in a creamy coconut-kale sauce.
Grams of Protein per Serving: 29.5 grams
Substances
- Boneless skinless hen breasts
- All-purpose hen seasoning
- Avocado oil
- Shallot
- Shredded curly kale
- Yellow curry paste
- Coconut milk
- Soy sauce
- Brown sugar
8. Sluggish Cooker Thai Peanut Rooster
Straightforward, saucy Thai Peanut Rooster is so scrumptious and so easy when made in a sluggish cooker.
Grams of Protein per Serving: 31 grams
Substances
- Boneless, skinless hen breast
- Yellow onion
- Purple bell pepper
- Sea salt
- Black pepper
- Spinach
- Limes
- Garlic cloves, minced
- Coconut milk
- Pure creamy peanut butter
- Coconut aminos
- Rice vinegar
- Honey
- Toasted sesame oil
- Fish sauce
- Ginger
- Purple pepper flakes
9. Rooster Parmesan Quinoa Bake
Protein and veggie-packed wholesome hen parmesan quinoa casserole made with home made parmesan hen, marinara, mushrooms, and quinoa.
Grams of Protein per Serving: 57 grams
Substances
- Skinless hen breasts
- Olive oil
- Yellow onion
- Inexperienced pepper, diced
- White mushrooms
- Sea salt
- Garlic
- Italian seasoning
- White quinoa
- Marinara sauce
- Rooster broth
- All-purpose flour
- Shredded parmesan cheese
- Garlic powder
- Floor pepper
- Egg
10. Asian-Impressed Rooster Salad
This fast and straightforward lunchtime salad with crunchy greens and Asian-inspired dressing received’t disappoint.
Grams of Protein per Serving: 36 grams
Substances
- Diced cooked hen
- Broccoli slaw
- Purple bell pepper
- Sliced almonds
- Inexperienced onions
- Orange zest
- Orange
- Coconut aminos
- Almond butter
- Toasted sesame oil
- Rice vinegar
- Garlic clove
- Grated ginger
- Lettuce wrap
- Avocado
11. Creamy Buffalo Rooster Casserole
This veggie-loaded casserole is stuffed with buffalo hen taste and so good proper out of the oven.
Grams of Protein per Serving: 21 grams
Substances
- Avocado oil
- Cauliflower rice
- Carrots
- Purple bell pepper
- Yellow onion
- Garlic powder
- Dried parsley
- Buffalo sauce
- Mayo
- Complete eggs
- Rooster breast
Excessive Protein Rooster Thigh Recipes
12. Sheet Pan Rooster with Roasted Veggies
The juicy roasted hen and colourful tender greens is all cook dinner on the similar time on one sheet pan.
Grams of Protein per Serving: 35 grams
Substances
- Carrots
- Inexperienced beans
- Purple potatoes
- Purple onion
- Garlic cloves
- Contemporary rosemary
- Contemporary thyme leaves
- Olive oil
- Rooster thighs
- Effective salt
- Black pepper
13. Rooster Tacos
Simply 20 minutes to get these hen tacos on the desk. Juicy, flavorful, and completely senseless in one of the simplest ways.
Grams of Protein per Serving: 31.4 grams
Substances
- Boneless skinless hen thighs
- Soy sauce
- Avocado oil
- Clove garlic, grated
- Taco seasoning
- Avocado Aji Verde
- Avocado
- Mayo
- Chunk of cotjia cheese
- Cilantro
- Clove garlic
- Limes
14. Sheet Pan Sesame Rooster
Straightforward sheet pan sesame hen baked with a rainbow of greens and a flavorful sesame sauce.
Grams of Protein per Serving: 40.7 grams
Substances
- Low-sodium soy sauce
- Honey
- Rice vinegar
- Toasted sesame oil
- Further-virgin olive oil
- Sambal ole
- Ginger
- Garlic cloves
- Skinless hen thighs
- Asparagus
- Bell pepper
- Purple onion
- Cashews
15. Sheet Pan Rooster Shawarma Bowls
Half salad, half entree, these Sheet Pan Rooster Shawarma Bowls with Cilantro-Lime Dressing are laborious to beat once you’ve bought a hankering for a straightforward, takeout-inspired one-pan meal.
Grams of Protein per Serving: 33 grams
Substances
- Boneless, skinless hen thighs
- Garlic cloves
- Floor coriander
- Paprika
- Floor cumin
- Floor turmeric
- Salt
- Black pepper
- Avocado Oil
- Lemon
- Purple onion
- Bell peppers
- Riced cauliflower
- Romaine lettuce
- Grape tomatoes
- Cucumber
16. Rooster and Rice
A flavorful hen and rice recipe made with juicy hen thighs and probably the most scrumptious rice medley you’ve ever had.
Grams of Protein per Serving: 43 grams
Substances
- Rooster thighs
- Rooster seasoning
- Olive oil
- Butter
- White onion
- Cloves garlic
- White mushrooms,
- Carrots
- White rice
- Rooster broth
- Frozen peas
- Worchestershire sauce
- Salt
- Floor pepper
- Garlic powder
- Onion powder
17. Sluggish Cooker Pulled Rooster Sandwiches
Straightforward pulled hen sandwiches topped with a candy and tangy cabbage slaw.
Grams of Protein per Serving: 28.4 grams
Substances
- Boneless skinless hen thighs
- Ketchup
- Low sugar bbq sauce
- Rooster broth
- Worcestershire sauce
- Apple cider vinegar
- Yellow mustard
- Cumin
- Cayenne pepper
- Shredded carrots
- Shredded purple cabbage
- Chopped cilantro
- Apple cider vinegar
- Toasted sesame oil
- Pure maple syrup
- Floor salt and pepper
FAQs
To bake hen with out drying it out, cook dinner it at a reasonable temperature (round 375°F) and take away it from the oven as quickly because it reaches the secure inner temperature—165°F for breasts, 175°F for thighs. You can too maintain it juicy by marinating beforehand or baking it with a little bit of broth or olive oil.
Rooster breasts have extra protein than hen thighs—one 3-ounce cooked hen breast has about 26 grams of protein, whereas the identical quantity of cooked hen thigh has about 21 grams. Whereas breasts are leaner, thighs nonetheless present a stable protein increase together with further vitamins like iron and zinc.
Pin This Excessive Protein Rooster Recipes
