Easy High Protein Kitchen

Easy High Protein Kitchen Simple, delicious, protein-packed recipes for everyday life. Eat better, feel stronger—no complicated cooking required.

05/20/2026

Southern Style Steak Stir-Fry Platter
Ingredients
For the Steak & Peppers:

1 lb Sirloin or flank steak (thinly sliced against the grain)

2 tbsp Soy sauce

1 tbsp Worcestershire sauce

1 tsp Brown sugar

3 Bell peppers (red, orange, and yellow, sliced into strips)

2 tbsp Olive oil

Salt and black pepper to taste

For the Southern Fried Cabbage:

1/2 head Green cabbage (chopped)

1/2 Onion (diced)

2 tbsp Butter

1/2 tsp Smoked paprika

1/2 tsp Red pepper flakes

For the Baked Macaroni & Cheese:

8 oz Elbow macaroni (cooked)

2 cups Sharp cheddar cheese (shredded)

1/2 cup Milk

1 Egg (beaten)

2 tbsp Butter

Instructions
1. Prepare the Macaroni & Cheese
Mix: In a bowl, combine cooked macaroni, 1.5 cups of cheese, milk, egg, and melted butter. Season with salt and pepper.

Bake: Transfer to a small dish, top with the remaining cheese, and bake at 375°F for 20–25 minutes until bubbly and golden.

2. Sauté the Cabbage
Cook: Melt butter in a large skillet over medium heat. Add onions and sauté until soft.

Fry: Toss in the cabbage, paprika, and red pepper flakes. Cook for 10–12 minutes, stirring occasionally, until tender and slightly charred. Set aside.

3. Sear the Steak and Peppers
Season: Toss steak strips with soy sauce, Worcestershire, and brown sugar.

Sear: Heat olive oil in a skillet or wok over high heat. Add steak in a single layer and sear for 2 minutes until browned.

Toss: Add the sliced bell peppers to the pan. Stir-fry for 3–4 minutes until peppers are tender-crisp and the sauce has thickened.

4. Assembly
Arrange a generous portion of the steak and peppers over a bed of white rice.

Serve the creamy baked macaroni and cheese and the fried cabbage on the side for a complete Southern-style platter.

05/20/2026

Creamy Chili Garlic Shrimp with Spinach
Ingredients
For the Shrimp:

1 lb Large shrimp (peeled and deveined)

1 tsp Smoked paprika

1/2 tsp Onion powder

1/2 tsp Red pepper flakes (plus extra for garnish)

Salt and black pepper to taste

1 tbsp Olive oil

For the Cream Sauce:

2 tbsp Unsalted butter

4 cloves Garlic (minced)

2 cups Fresh baby spinach

1/2 cup Heavy cream

1/4 cup Parmesan cheese (freshly grated)

1 tsp Lemon juice

Fresh parsley for garnish

Instructions
1. Season and Sear the Shrimp
Season: In a bowl, toss the shrimp with olive oil, paprika, onion powder, red pepper flakes, salt, and pepper.

Sear: Heat a large skillet over medium-high heat. Add the shrimp in a single layer. Cook for about 2 minutes per side until pink and opaque. Remove shrimp from the skillet and set aside.

2. Sauté the Aromatics
Butter: Lower the heat to medium and melt the butter in the same skillet.

Garlic: Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.

3. Build the Sauce
Cream: Pour in the heavy cream and bring to a gentle simmer.

Cheese: Stir in the Parmesan cheese until the sauce begins to thicken slightly.

Spinach: Add the fresh baby spinach to the pan. Stir frequently for 1–2 minutes until the spinach is wilted and the sauce is smooth.

4. Combine and Serve
Toss: Add the seared shrimp back into the skillet. Stir gently to coat them in the creamy sauce and heat through (about 1 minute).

Finish: Squeeze in the lemon juice and stir one last time.

Garnish: Serve hot, garnished with extra red pepper flakes and fresh parsley. This dish pairs perfectly with crusty bread, pasta, or rice.

05/20/2026

Grilled Chicken Garden Salad with Jammy Eggs
Ingredients
For the Chicken:

1 large Chicken breast (boneless, skinless)

1 tbsp Olive oil

1/2 tsp Smoked paprika

1/2 tsp Garlic powder

Salt and black pepper to taste

For the Salad Base:

2 cups Romaine or Butter lettuce (chopped)

1/2 English cucumber (sliced into rounds)

1/2 cup Cherry tomatoes (whole)

1/4 White onion (diced)

For the Eggs:

2 large Eggs

Suggested Dressing:

Lemon vinaigrette or Honey mustard

Instructions
1. Grill the Chicken
Season: Rub the chicken breast with olive oil, paprika, garlic powder, salt, and pepper.

Cook: Heat a grill pan or skillet over medium-high heat. Cook the chicken for 6–8 minutes per side until the internal temperature reaches 165°F and deep grill marks appear.

Rest: Let the chicken rest for 5 minutes before slicing it into strips.

2. Prepare the Jammy Eggs
Boil: Bring a pot of water to a rolling boil. Gently lower the eggs into the water.

Timer: Simmer for exactly 6.5 to 7 minutes for a set white and a jammy, soft yolk.

Cool: Immediately transfer eggs to an ice bath for 3 minutes. Peel and slice into halves.

3. Prepare the Vegetables
Wash and chop the lettuce into bite-sized pieces.

Slice the cucumbers into thin rounds and dice the white onion into small cubes.

4. Assembly
Layer: Start with a bed of lettuce in a shallow bowl or plate.

Arrange: Scatter the cucumber slices, cherry tomatoes, and diced onions over the greens.

Top: Place the sliced grilled chicken in the center. Arrange the egg halves around the chicken.

Serve: Drizzle with your preferred dressing right before serving.

05/19/2026

Cajun Surf and Turf Platter
Ingredients
Proteins: 4–6 jumbo shrimp (peeled and deveined), 1 large smoked sausage link (sliced into rounds), and 4–5 chicken wings or drumettes.

Pasta Base: 250g bowtie (farfalle) pasta.

Vegetables: 200g fresh green beans (trimmed).

Sauce: 1 cup heavy cream, ½ cup chicken broth, 2 tbsp butter, 1 tbsp tomato paste, and ½ cup shredded Parmesan cheese.

Seasoning: 2 tbsp Cajun seasoning, 1 tsp red pepper flakes, 1 tsp garlic powder, salt, and black pepper.

Garnish: Freshly chopped parsley.

Instructions
1. Prepare the Proteins
Season the chicken wings with Cajun spices and bake or air-fry at 200°C for 20–25 minutes until the skin is crispy and glazed.

In a large skillet, melt 1 tbsp of butter over medium-high heat.

Sear the sausage rounds until browned on both sides, then remove.

In the same skillet, sauté the shrimp for 2 minutes per side until pink and opaque. Remove and set aside.

2. Cook the Pasta and Green Beans
Boil the bowtie pasta in salted water until al dente. Drain and set aside.

Sauté the green beans in the skillet with a splash of water, garlic powder, and red pepper flakes. Cover and steam for 4–5 minutes until tender-crisp and slightly charred.

3. Create the Cajun Cream Sauce
In the skillet used for the proteins, add the remaining butter and tomato paste, stirring for 1 minute.

Pour in the heavy cream and chicken broth. Simmer over medium heat for 3–4 minutes until the sauce begins to thicken.

Whisk in the Parmesan cheese and extra Cajun seasoning until smooth.

Toss the cooked bowtie pasta into the sauce until thoroughly coated.

4. Assembly
In a large platter or foil tray, place the creamy bowtie pasta on one side.

Arrange the seared shrimp and smoked sausage rounds directly on top of the pasta.

Place the glazed chicken wings and the seasoned green beans on the other side of the platter.

Garnish the entire dish with fresh parsley before serving.

05/19/2026

Crispy Firecracker Chicken
Ingredients
For the Chicken:

Protein: 500g chicken breast or thighs, cut into 1-inch pieces.

Coating: ½ cup cornstarch, 1 tsp salt, ½ tsp black pepper.

Frying: 3 tbsp vegetable oil.

For the Firecracker Sauce:

Base: ½ cup Buffalo hot sauce (or Sriracha), ½ cup brown sugar.

Flavor: 1 tbsp rice vinegar, 1 tsp red pepper flakes, 1 clove minced garlic.

For Serving:

Rice: 2 cups steamed white jasmine rice.

Garnish: Sliced green onions, toasted sesame seeds, and dried whole red chilies.

Instructions
1. Crispy the Chicken
Toss the chicken pieces in a bowl with cornstarch, salt, and pepper until fully and evenly coated.

Heat oil in a large skillet or wok over medium-high heat.

Add the chicken in a single layer (work in batches if needed) and fry until golden brown and crispy on all sides (about 6–8 minutes). Remove and set aside on a paper towel-lined plate.

2. Simmer the Sauce
Wipe out the skillet and add the hot sauce, brown sugar, rice vinegar, garlic, and red pepper flakes.

Bring the mixture to a simmer over medium heat, stirring constantly until the sugar has dissolved and the sauce begins to thicken slightly (about 3 minutes).

3. Toss and Garnish
Add the crispy chicken back into the skillet. Toss quickly to ensure every piece is glazed in the spicy-sweet sauce.

Stir in the whole dried red chilies for extra heat and visual appeal.

4. Assembly
Serve a generous portion of the firecracker chicken over a bed of steamed white rice.

Top with sliced green onions and a sprinkle of toasted sesame seeds.

05/19/2026

Spicy Seafood & Sausage Ramen
Ingredients
Base: 1–2 packs of instant ramen noodles (discard or use half the seasoning packet).

Protein: Jumbo shrimp (peeled and deveined), smoked sausage or hot dogs (sliced into rounds), and 1 soft-boiled egg.

Vegetables/Aromatics: Sliced jalapeños, dill pickle chips, minced garlic, and sliced onions.

The Sauce: 2 tbsp chili oil (with flakes/crunch), 1 tbsp butter, 1 tbsp soy sauce, 1 tsp Sriracha, and a splash of heavy cream (optional for thickness).

Seasoning: Red pepper flakes, Cajun spice, and black pepper.

Instructions
1. The Broth & Noodles

Boil the ramen noodles in water until slightly firm (al dente). Drain most of the water, leaving about 1/4 cup in the pot.

Stir in chili oil, butter, soy sauce, and a pinch of Cajun seasoning to create a thick, spicy "dry-style" sauce.

2. The Toppings

Sausage & Shrimp: In a separate skillet, sear the sausage rounds until browned. Add the shrimp and cook for 2 minutes per side until pink and curled. Season with extra chili flakes.

The Egg: Boil an egg for 6–7 minutes for a jammy yolk. Peel and slice in half.

3. Assembly

Place the saucy noodles in a bowl.

Arrange the seared shrimp and sausage rounds around the edges.

Place the soft-boiled egg in the center.

Top with sliced jalapeños and dill pickles.

Drizzle an extra spoonful of chili crunch over the entire bowl before serving.

05/18/2026

Mongolian Beef over Rice
Mongolian Beef
Ingredients: 1 lb flank steak (thinly sliced against the grain), ¼ cup cornstarch, ½ cup vegetable oil, 2 tsp minced ginger, 1 tbsp minced garlic, ½ cup soy sauce, ½ cup water, ½ cup dark brown sugar.

Instructions: Toss steak slices in cornstarch to coat evenly. In a large skillet or wok, heat oil over medium-high heat and sear the beef in batches until crispy and brown; remove and drain. Leave 1 tbsp of oil in the pan, sauté garlic and ginger for 30 seconds. Add soy sauce, water, and brown sugar. Bring to a boil until the sauce thickens slightly. Return the beef to the pan and toss until glazed and sticky.

Steamed White Rice
Ingredients: 1 cup long-grain white rice, 2 cups water, pinch of salt.

Instructions: Rinse rice under cold water until clear. Combine rice, water, and salt in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15–18 minutes. Remove from heat and let sit for 5 minutes before fluffing with a fork.

Garnish
Ingredients: 2 green onions (thinly sliced), 1 tsp toasted sesame seeds.

Instructions: Scoop the rice into a bowl and top generously with the Mongolian beef. Sprinkle sliced green onions and sesame seeds over the top for a fresh crunch and nutty finish.

05/18/2026

Bang Bang Shrimp & Fries
Crispy Fried Shrimp
Ingredients: 1 lb large shrimp (peeled and deveined), ½ cup cornstarch, ½ cup all-purpose flour, 1 egg (beaten), 1 tsp garlic powder, salt, pepper, oil for frying.

Instructions: Pat shrimp dry. Season with salt, pepper, and garlic powder. Dredge shrimp in flour, dip in the beaten egg, and coat thoroughly in cornstarch. Fry in 375°F oil for 2–3 minutes until golden brown and very crispy. Drain on paper towels.

Bang Bang Sauce
Ingredients: ½ cup mayonnaise, ¼ cup Thai sweet chili sauce, 1 tbsp Sriracha (adjust for heat), 1 tsp honey, 1 tsp rice vinegar, pinch of red pepper flakes.

Instructions: Whisk all ingredients together in a bowl until smooth. Toss the hot, fried shrimp in half of the sauce to coat, then serve the remaining sauce on the side for dipping.

Golden French Fries
Ingredients: 2 large Russet potatoes (peeled and sliced), vegetable oil, salt.

Instructions: Soak potato sticks in cold water for 20 minutes, then dry thoroughly. Fry in 350°F oil until tender and pale golden. Increase heat to 375°F and fry a second time for 2 minutes until extra crispy and bright gold. Season with salt immediately.

Garnish
Ingredients: Fresh curly parsley, red pepper flakes.

Instructions: Finely chop fresh parsley and sprinkle generously over the shrimp and fries along with extra red pepper flakes for color and a bit of heat.

05/18/2026

Jamaican Jerk Chicken Platter
Jerk Chicken Wings
Ingredients: 2 lbs chicken wings, jerk marinade (scallions, scotch bonnet peppers, garlic, ginger, thyme, allspice, cinnamon, nutmeg, soy sauce, brown sugar, lime juice).

Instructions: Marinate wings for at least 4 hours (overnight preferred). Grill or bake at 400°F (200°C) until cooked through and charred, basting with extra marinade to create a sticky glaze.

Rice and Peas
Ingredients: 2 cups long-grain rice, 1 can red kidney beans (undrained), 1 can coconut milk, 2 cups water, scallions, garlic, thyme, allspice berries, 1 scotch bonnet pepper (whole).

Instructions: Combine coconut milk, water, beans, and aromatics in a pot; bring to a boil. Stir in rice. Cover and simmer on low for 20-25 minutes until liquid is absorbed and rice is fluffy.

Baked Macaroni and Cheese
Ingredients: Elbow macaroni, sharp cheddar, evaporated milk, egg, butter, paprika.

Instructions: Boil pasta until al dente. Mix with melted butter, eggs, milk, and most of the cheese. Pour into a dish, top with remaining cheese and paprika. Bake at 375°F (190°C) until the top is golden-brown and bubbly.

Fried Sweet Plantains
Ingredients: Very ripe plantains (black skin), vegetable oil.

Instructions: Peel and slice plantains diagonally. Fry in hot oil over medium heat for 2–3 minutes per side until caramelized and dark golden brown.

Steamed Cabbage and Carrots
Ingredients: ½ head cabbage (shredded), 1 carrot (julienned), ½ onion (sliced), bell peppers, thyme, butter, salt, pepper.

Instructions: Sauté onions and peppers in butter. Add cabbage, carrots, and seasonings. Cover and steam on low-medium heat for 10 minutes until tender-crisp.

05/17/2026

The Cilantro-Lime Glazed Chicken Thighs
Using bone-in or boneless chicken thighs is key here—they stay incredibly juicy and take on a beautiful char under high heat.

Ingredients
2 large chicken thighs (boneless or bone-in)

The Marinade/Rub: 1 tbsp olive oil, 1 tsp chili powder, 1 tsp garlic powder, 1/2 tsp cumin, 1/2 tsp onion powder, salt, and black pepper.

The Herb Glaze: 2 tbsp melted butter or olive oil, 2 tbsp fresh cilantro (finely chopped), 1 clove garlic (minced), juice of 1/2 a lime.

Instructions
Prep & Season: Pat the chicken thighs dry. Rub them thoroughly with olive oil and the dry spice blend (chili powder, garlic powder, cumin, onion powder, salt, and pepper).

Cook: * Skillet/Grill Pan: Heat a skillet over medium-high heat. Sear the thighs for about 5–7 minutes per side until they develop a deep brown, slightly charred crust and reach an internal temperature of 74°C (165°F).

Air Fryer: Cook at 200°C (400°F) for 15–18 minutes, flipping halfway through.

Glaze: While the chicken is hot, mix the melted butter, finely chopped cilantro, minced garlic, and lime juice together. Brush this heavily over the chicken right as it finishes cooking so the fresh herbs stick to the crust.

🍚 Part 2: Southwestern Black Bean & Corn Rice
This is a hearty, flavorful side dish packed with color and texture.

Ingredients
1.5 cups cooked white or brown rice

1/2 cup black beans (canned, rinsed and drained)

1/2 cup sweet corn kernels

1/4 cup diced onion

1/4 cup diced green bell pepper

1 tbsp olive oil

1/2 tsp tomato paste (for that light orange hue)

1/2 tsp cumin, 1/2 tsp garlic powder, and a pinch of salt

Instructions
Heat olive oil in a skillet over medium heat. Sauté the diced onion and green bell pepper for 3 minutes until softened.

Stir in the tomato paste, cumin, and garlic powder, letting the spices toast for 30 seconds.

Add the rinsed black beans and corn kernels, tossing for 2 minutes until heated through.

Turn the heat down, add the cooked rice, and fold everything together until the rice is evenly colored and steaming.

🥑 Part 3: The Sides & Creamy Sauce
Quick Guacamole
Ingredients: 1 ripe avocado, 1 tbsp finely diced red onion, 1 tsp lime juice, 1 tbsp chopped cilantro, salt to taste.

Instructions: Mash the avocado in a small bowl with a fork, leaving it slightly chunky. Stir in the red onion, lime juice, cilantro, and salt.

The Creamy Crema Sauce
The dipping sauce in the metal cup looks like a smooth, savory Southwest sauce.

Ingredients: 1/4 cup sour cream (or Mexican crema), 1 tbsp mayonnaise, 1 tsp lime juice, 1/2 tsp garlic powder, and either 1 tsp of adobo sauce (from a can of chipotles) or a few dashes of your favorite hot sauce. Whisk together until smooth.

05/17/2026

Cheesy Steak & Broccoli Penne

Ingredients
Pasta & Beef
12 oz penne pasta
1 lb sirloin steak, cut into bite-size cubes
1 tbsp olive oil
Salt & black pepper
1 tsp garlic powder
1 tsp Italian seasoning
Vegetables
2 cups broccoli florets
½ red bell pepper, diced
½ onion, sliced
Creamy Cheese Sauce
3 tbsp butter
4 garlic cloves, minced
1½ cups heavy cream
1 cup parmesan cheese, grated
1½ cups mozzarella cheese
½ tsp red pepper flakes (optional)
Salt & pepper to taste
Instructions
1. Cook the Pasta
Boil penne in salted water until al dente.
Reserve ½ cup pasta water before draining.
2. Sear the Steak
Season steak with salt, pepper, garlic powder, and Italian seasoning.
Heat olive oil in a skillet over high heat.
Sear steak 2–3 minutes until browned but still juicy.
Remove and set aside.
3. Cook the Vegetables
In the same skillet, sauté onions and peppers until soft.
Add broccoli and cook 3–4 minutes.
Optional: add a splash of water and cover briefly to steam the broccoli.
4. Make the Cheese Sauce
Lower heat to medium.
Melt butter and cook garlic for 30 seconds.
Stir in heavy cream.
Add parmesan and half the mozzarella.
Stir until smooth and creamy.
5. Combine Everything
Add pasta, steak, and vegetables back into the skillet.
Toss until coated.
Add a little reserved pasta water if needed.
Top with remaining mozzarella.
Cover 1–2 minutes until melted.

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