High Protein Recipes

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HighProteinKitchen – Taste with Power 💪
High-protein recipes for fitness & healthy living
🥩 Easy meals | ⏱ Quick prep | 📘 Daily recipes
📖 Get my full cookbook here 👇
mediterraneanbites.gumroad.com/l/tiupf

08/31/2026

🥩 Juicy Tomahawk Steak with Roasted Potatoes

🛒 Ingredients

For the Tomahawk Steak

1 large tomahawk ribeye steak (about 1–1.5 kg)

2 tbsp olive oil

1½ tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp smoked paprika

4–5 garlic cloves, crushed

2 sprigs rosemary

2 sprigs thyme

2 tbsp butter

For the Roasted Potatoes

700 g baby potatoes, halved

2 tbsp olive oil

1 tsp garlic powder

1 tsp paprika

Salt & black pepper

1 tsp dried Italian herbs

Fresh rosemary

👨‍🍳 Method

1. Prepare the steak

1. Take the steak out of the fridge 45–60 minutes before cooking.

2. Pat it completely dry.

3. Rub with olive oil, salt, pepper, garlic powder and smoked paprika.

2. Roast the potatoes

1. Heat oven to 220°C (425°F).

2. Toss potatoes with olive oil, garlic powder, paprika, herbs, salt and pepper.

3. Roast for 35–45 minutes, turning halfway, until golden and crispy.

3. Sear the tomahawk

1. Heat a heavy cast-iron pan until very hot.

2. Sear the steak for 2–3 minutes per side, including the edges.

3. Add butter, crushed garlic, rosemary and thyme.

4. Baste the steak with the melted herb butter for 1–2 minutes.

4. Finish in the oven

Transfer the steak to a 200°C (400°F) oven.

Cook until the internal temperature reaches:

52–54°C → medium-rare

57–60°C → medium

63°C+ → medium-well

For the juicy appearance in the picture, medium-rare to medium is ideal.

5. Rest Remove the steak and let it rest for 10–15 minutes before slicing. Spoon the garlic-herb butter over it.

🍽️ Serving

Slice the tomahawk against the grain and serve alongside the crispy roasted potatoes. A drizzle of garlic-herb butter or peppercorn sauce makes it even better.

08/31/2026

🔥 Ultimate Crispy-Crusted Glazed Beef Roast

🥩 Ingredients

1.5–2 kg beef roast (sirloin, rump, or rib roast)

2 tbsp olive oil

1½ tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp smoked paprika

1 tsp onion powder

🍯 Sticky Glaze

3 tbsp honey

2 tbsp soy sauce

1 tbsp Dijon mustard

1 tbsp Worcestershire sauce

1 tbsp minced garlic

1 tsp smoked paprika

1 tbsp melted butter

👨‍🍳 Method

1. Prepare: Pat the beef completely dry. Rub with olive oil, salt, pepper, garlic powder, paprika, and onion powder.

2. Sear: Heat a heavy skillet until very hot. Sear the beef on all sides for 2–3 minutes per side until deeply browned.

3. Make glaze: Mix honey, soy sauce, Dijon mustard, Worcestershire sauce, garlic, paprika, and melted butter.

4. Glaze: Brush the beef generously with the glaze.

5. Roast: Place in a preheated 180°C (350°F) oven. Roast until the center reaches your preferred doneness:

Medium-rare: 54–57°C (130–135°F)

Medium: 60–63°C (140–145°F)

6. During the final 10–15 minutes, brush with more glaze 2–3 times to create that dark, sticky, caramelized crust.

7. Rest: Remove from the oven and rest for 15–20 minutes before slicing.

🔥 Tip for that crust: After roasting, place the beef under a very hot broiler/grill for 1–2 minutes, watching carefully so the glaze caramelizes without burning.

Serve sliced with roasted potatoes, creamy mashed potatoes, or grilled vegetables.

08/30/2026

🌮 Cheesy Rotel Beef Tacos

Ingredients

500g ground beef

6–8 taco shells or soft tortillas

1 small onion, finely chopped

2 cloves garlic, minced

1 packet taco seasoning (or 1 tsp paprika + ½ tsp cumin + chili powder)

1 can Rotel tomatoes with green chilies, drained

1 cup shredded cheddar or Mexican cheese

½ cup heavy cream

½ cup cream cheese

1 small tomato, diced

Fresh cilantro, chopped

Salt and black pepper to taste

Optional: jalapeños 🌶️

Instructions

1. Cook the beef: Heat a pan and cook ground beef until browned. Add onion and garlic and cook for 2–3 minutes.

2. Add taco seasoning, salt, and pepper. Mix well.

3. Stir in cream cheese and heavy cream. Cook on low heat until creamy.

4. Add shredded cheese and mix until melted and gooey. 🧀

5. Warm or lightly toast the taco shells.

6. Fill each taco generously with the cheesy beef mixture.

7. Top with diced Rotel tomatoes, fresh tomato, cilantro, and extra cheese.

8. Serve immediately while hot and cheesy! 😋🔥

Optional: Drizzle with queso sauce or spicy chipotle sauce for extra flavor.

08/29/2026

🍖 Glazed Meatloaf with Roasted Potatoes 🥔

Ingredients

For the Meatloaf:

500g ground beef

1 egg

½ cup breadcrumbs

1 small onion, finely chopped

2 cloves garlic, minced

2 tbsp milk

1 tbsp Worcestershire sauce

1 tsp salt

½ tsp black pepper

1 tsp Italian seasoning

For the Glaze:

½ cup ketchup

2 tbsp brown sugar or honey

1 tbsp vinegar

1 tsp mustard

For the Roasted Potatoes:

500g baby potatoes, halved

2 tbsp olive oil

Salt and black pepper

1 tsp paprika

1 tsp garlic powder

Fresh herbs (optional)

👩‍🍳 Instructions

1. Preheat oven to 190°C (375°F).

2. Mix all meatloaf ingredients in a bowl until well combined. Shape into a loaf and place in a baking dish.

3. Mix the glaze ingredients and spread half of the glaze over the meatloaf.

4. Toss potatoes with olive oil and seasonings. Arrange them around the meatloaf.

5. Bake for 45–55 minutes, brushing the remaining glaze over the meatloaf during the last 15 minutes.

6. Let the meatloaf rest for 10 minutes, then slice and serve with the roasted potatoes.

✨ Serving tip: Garnish with fresh parsley and serve with a simple green salad or steamed vegetables.

08/29/2026

🧀🦐🥩 Cheesy Surf & Turf Garlic Bruschetta

Ingredients:

1 French baguette, sliced

2 tbsp butter

3 cloves garlic, minced

200g shrimp, peeled and cleaned

200g steak, cut into small pieces

Salt and black pepper, to taste

1 tsp paprika

1 tbsp olive oil

1 cup mozzarella cheese, shredded

¼ cup Parmesan cheese, grated

Fresh parsley, chopped

Instructions:

1. Toast the baguette slices until lightly golden.

2. Mix melted butter with half of the minced garlic and brush over the bread.

3. Season shrimp and steak with salt, pepper, and paprika.

4. Heat olive oil in a pan and cook the steak until browned. Remove.

5. In the same pan, cook the shrimp with the remaining garlic until pink and fully cooked.

6. Place steak and shrimp on each garlic bread slice.

7. Top generously with mozzarella and Parmesan.

8. Broil or bake at 200°C (400°F) for 5–7 minutes, until the cheese is melted and golden.

9. Garnish with fresh parsley and serve hot.

Best drizzle: Creamy garlic sauce or a little melted garlic butter. 😋

08/28/2026

Slow-Braised Beef Short Ribs with Baby Potatoes 🥩🥔
🛒 Ingredients
1.5 kg beef short ribs (or beef ribs)
500 g baby potatoes
2 tbsp olive oil
1 onion, chopped
4 garlic cloves, minced
2 cups beef broth
2 tbsp tomato paste
1 tbsp Worcestershire sauce
1 tsp paprika
1 tsp dried thyme
1 tsp rosemary
Salt and black pepper
Fresh parsley, chopped
👩‍🍳 Instructions
Season the beef ribs with salt, pepper, paprika, and thyme.
Heat olive oil in a large pot and sear the ribs on all sides until nicely browned. Remove them.
In the same pot, sauté onion and garlic for 2–3 minutes.
Add tomato paste, Worcestershire sauce, and beef broth. Mix well.
Return the ribs to the pot and add rosemary.
Cover and cook on low heat for 2½–3 hours, until the meat becomes very tender.
Add the baby potatoes during the last 45–60 minutes of cooking.
Garnish with fresh parsley and spoon the rich sauce over the beef and potatoes.
🍽️ Best served with: mashed potatoes, steamed vegetables, or crusty bread.

08/28/2026

Cheesy Garlic Steak Pinwheels
Serves: 4 | Time: ∼45 min

Ingredients
For the steak:
Flank steak: 1.5 lb, about 1/4 inch thick. Ask your butcher to butterfly it
Salt + black pepper: to taste
Olive oil: 2 tbsp
Kitchen twine: optional, to hold rolls

For the filling:
Mozzarella + Provolone: 1 cup shredded, mix both for that gooey pull
Parmesan: 1/4 cup grated
Garlic: 3 cloves minced
Fresh parsley: 3 tbsp chopped
Spinach: 1 cup, sautéed and squeezed dry. optional but adds color
Butter: 2 tbsp softened

For the glaze:
Butter: 3 tbsp
Garlic: 1 clove minced
Fresh parsley/chives: 2 tbsp chopped

Instructions
Prep the steak: Lay flank steak flat. Pound it to an even 1/4 inch thickness. Season both sides with salt and pepper.
Make filling: Mix softened butter, minced garlic, parsley, parmesan. Spread this over the steak. Top with spinach, then the mozzarella + provolone.
Roll it up: Starting from the short end, roll the steak up tightly like a jelly roll. Slice into 1.5 inch thick pinwheels. Secure with toothpicks if needed.
Sear: Heat olive oil in an oven-safe skillet on medium-high. Sear pinwheels 2-3 min per side until nicely browned and crusty.
Bake: Preheat oven to 400°F / 200°C. Brush pinwheels with melted butter + garlic. Bake 12-15 min for medium, until cheese is bubbly.
Finish: Spoon the pan juices over the top. Sprinkle with fresh chopped parsley and chives like in the photo.

Tips to nail it
Butterfly + pound the steak so it rolls easily and cooks evenly
Don't overfill or the cheese will leak out while baking
Rest 5 min before serving so the juices stay inside
Serve with those pan drizzles on the plate for that glossy look

08/27/2026

Creamy Shrimp Stuffed Shells
A delicious baked pasta dish with jumbo pasta shells stuffed with creamy shrimp filling, covered in a rich garlic cream sauce and melted cheese.
🛒 Ingredients
For the shells:
20–24 jumbo pasta shells
450 g (1 lb) shrimp, peeled and chopped
1 tbsp butter
2 cloves garlic, minced
Salt and black pepper, to taste
1 tsp Italian seasoning
1 cup ricotta cheese
½ cup shredded mozzarella
¼ cup grated Parmesan
1 tbsp chopped parsley
For the creamy sauce:
2 tbsp butter
2 cloves garlic, minced
2 tbsp flour
2 cups milk or half-and-half
½ cup grated Parmesan cheese
Salt and pepper, to taste
½ tsp Italian seasoning
Topping:
1 cup mozzarella cheese
Parmesan cheese
Fresh parsley
👨‍🍳 Instructions
Cook the pasta shells according to the package instructions until just al dente. Drain and let them cool.
Cook the shrimp: Melt 1 tbsp butter in a pan. Add garlic and shrimp, season with salt, pepper, and Italian seasoning. Cook for 2–3 minutes until the shrimp turns pink. Let cool slightly and chop.
Make the filling: Mix shrimp with ricotta, mozzarella, Parmesan, and parsley.
Prepare the sauce: Melt butter in a pan and sauté garlic. Add flour and cook for 1 minute. Gradually whisk in milk until smooth and thick. Stir in Parmesan and seasoning.
Assemble: Spread some creamy sauce in a baking dish. Fill each jumbo shell with the shrimp mixture and place them in the dish.
Pour the remaining sauce over the shells and sprinkle generously with mozzarella and Parmesan.
Bake at 190°C (375°F) for 20–25 minutes, until hot, bubbly, and lightly golden on top.
Garnish with fresh parsley and serve warm. 😋
Best served with: 🥖 Garlic bread and a fresh green salad.

08/27/2026

Braided Pepperoni & Mozzarella Stromboli 🍕🧀 Looks so cheesy and perfect with marinara!

Here’s how you can make it at home:

Ingredients
For the dough:
1 ball pizza dough, store-bought or homemade, about 300g
1 tbsp olive oil
1 tsp garlic powder
1 tsp Italian seasoning
1 egg + 1 tbsp milk for egg wash
Parsley, chopped for garnish

For the filling:
1 ½ cups shredded mozzarella
20-25 slices pepperoni
½ cup pizza/marinara sauce + more for dipping
Pinch of salt + black pepper
Optional: sliced mushrooms, onions, or bell peppers

Instructions
Prep: Preheat oven to 200°C / 400°F. Line a baking sheet with parchment.
Roll dough: On a floured surface, roll the pizza dough into a large rectangle, about 25x35cm.
Layer: Spread a thin layer of marinara sauce down the center, leaving 3-4 inches on each side. Sprinkle with garlic powder, Italian seasoning, salt & pepper. Add half the mozzarella, then layer pepperoni, then top with the rest of the mozzarella.
Braid it: With a sharp knife, cut 1-inch strips along both long sides of the dough. Fold strips over the filling, alternating left-right to make a braid. Pinch ends to seal.
Bake: Brush the top with egg wash and olive oil. Bake 18-22 min until golden brown and cheese is bubbly.
Finish: Brush with a little more garlic butter, sprinkle parsley. Let it rest 5 min, then slice.
Serve: With warm marinara sauce for dipping.

Tips:
Don’t overload the filling or it’ll burst while baking
For extra crisp, bake on a preheated pizza stone
You can swap pepperoni for chicken, beef, or make it veggie

08/26/2026

🥩 Juicy Steak with Creamy Garlic Sauce
Ingredients
2 beef steaks (ribeye, sirloin, or tenderloin)
Salt and black pepper, to taste
1 tbsp olive oil
2 tbsp butter
4 cloves garlic, finely minced
1 cup cooking cream/heavy cream
½ cup beef broth (optional)
½ cup grated Parmesan cheese
1 tsp Italian seasoning
Fresh parsley, chopped
Instructions
Season the steaks generously with salt and black pepper.
Heat olive oil and 1 tbsp butter in a hot pan.
Cook the steaks for about 3–5 minutes per side, depending on thickness and your preferred doneness. Remove and rest.
In the same pan, add the remaining butter and garlic. Cook for about 30 seconds.
Add beef broth and cream. Stir well.
Add Parmesan cheese and Italian seasoning. Simmer for 2–3 minutes until the sauce becomes creamy.
Place the steaks back into the pan and spoon the creamy garlic sauce over them.
Garnish with fresh parsley and serve hot. 😋
Best served with: Mashed potatoes, roasted baby potatoes, or steamed vegetables.

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Miami, FL

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