Abdul's High Protein Kitchen

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đź’Ş High-protein meals for fitness lovers
🍗 Healthy recipes to support your goals
🥩 Protein-packed breakfast, lunch & dinner
🏋️ Eat smart, stay strong

Cookbook: https://samiprotein.gumroad.com/l/sami-high-protein

09/14/2026

Cheesy Pizza Pasta Bake

Ingredients

1 lb ziti or penne pasta

1 lb ground beef or Italian sausage

1 jar (24 oz) marinara or pizza sauce

2 cups mozzarella cheese, shredded

1/2 cup pepperoni slices

1/2 cup grated Parmesan cheese

1 teaspoon Italian seasoning

Salt and black pepper, to taste

Fresh basil leaves (for garnish)

Instructions

Preheat your oven to 375°F (190°C) and lightly grease a large glass baking dish.

Cook the pasta in a large pot of salted boiling water until al dente, then drain.

In a skillet, cook the ground beef or Italian sausage over medium-high heat until completely browned, draining any excess grease.

Stir the marinara sauce and Italian seasoning into the cooked meat and let it simmer for a few minutes.

Combine the cooked pasta with the meat sauce, then transfer half of the mixture into the prepared baking dish.

Sprinkle a layer of mozzarella cheese over the pasta, add the remaining pasta mixture on top, and finish with a heavy layer of remaining mozzarella, Parmesan cheese, and pepperoni slices.

Bake for 20 to 25 minutes until the cheese is completely melted, bubbly, and golden brown on top.

Garnish with fresh basil leaves, let cool slightly, and serve warm.

09/14/2026

Recipe No. 044: Creamy Swedish Meatballs & Egg Noodles

There’s a special kind of comfort that only a rich, bubbling sauce and perfectly seasoned meatballs can provide, especially as our autumn evenings grow chillier.

Food has this incredible power to pause time. No matter how hectic the day has been, sharing a rustic meal like this brings the whole family back to the present. The joy of watching everyone pull apart tender meatballs coated in a luxurious, savoury gravy is simply immeasurable.

Prep: 20 mins | Cook: 25 mins | Serves: 4-6

Ingredients

Meatballs:
• 450g (1 lb) beef & pork mince blend
• 1/2 cup panko breadcrumbs
• 60ml (1/4 cup) milk
• 1/2 yellow onion, finely grated
• 1 egg
• 1 clove garlic, minced
• 1/4 tsp each: ground allspice & nutmeg
• Sea salt & black pepper
• 1 tbsp olive oil

Pasta:
• 450g (1 lb) wide egg noodles

Savoury Cream Sauce:
• 45g (3 tbsp) unsalted butter
• 3 tbsp plain flour
• 475ml (2 cups) beef stock
• 120ml (1/2 cup) double cream
• 1 tbsp Worcestershire sauce
• 1 tsp Dijon mustard

Garnish:
• Fresh chopped parsley

Instructions

Cook the egg noodles in boiling salted water until al dente. Drain well and transfer to a large serving dish.

Mix panko and milk in a bowl; let sit for 5 mins. Add mince, onion, egg, garlic, spices, salt, and pepper. Mix gently and roll into 2.5cm (1-inch) meatballs.

Heat oil in a large skillet over medium-high. Brown meatballs on all sides (5-7 mins). Remove and set aside.

Lower heat to medium. Melt butter, scraping up the flavourful browned bits. Whisk in flour and cook 1 min to create a roux.

Gradually whisk in stock until smooth. Stir in double cream, Worcestershire, and Dijon.

Bring to a gentle simmer. Return meatballs to the skillet and cook 8-10 mins until the sauce thickens and perfectly coats the back of a spoon.

Pour the steaming meatballs and pooling gravy directly over the noodles.

Garnish generously with parsley and serve warm.

09/14/2026

Cheesy Broccoli and Noodle Casserole

Prep time: 15 minutes

Cook time: 25 minutes

Servings: 6-8

Ingredients

Pasta & Veggies:

16 oz (1 lb) wide egg noodles

2 to 3 cups fresh broccoli florets, steamed until tender-crisp

Creamy Sauce & Cheese:

1 can (10.5 oz) condensed cream of chicken or cream of mushroom soup

1/2 cup milk (to help thin the soup into a sauce)

2.5 cups sharp cheddar cheese, shredded (divided)

1 tsp garlic powder

1/2 tsp onion powder

Salt and black pepper to taste

Instructions

Preheat your oven to 350°F (175°C) and lightly grease a 9x13 inch glass baking dish.

Bring a large pot of salted water to a boil and cook the egg noodles according to the package directions until al dente. Drain well.

Pour the cooked egg noodles directly into the prepared baking dish.

Add the steamed broccoli florets to the dish.

Pour the condensed soup and milk over the noodles and broccoli. Add 1 cup of the shredded cheddar cheese, garlic powder, onion powder, salt, and pepper.

Gently toss everything together right in the baking dish until the noodles and broccoli are evenly coated in the creamy soup mixture.

Sprinkle the remaining 1.5 cups of shredded cheddar cheese in an even layer across the top of the casserole.

Bake uncovered in the preheated oven for 20 to 25 minutes, or until the cheese is completely melted, bubbling around the edges, and slightly golden brown.

Let the casserole rest for about 5 minutes before serving to let the creamy sauce set up, then scoop to enjoy that perfect cheese stretch.

09/14/2026

Creamy Chicken and Egg Noodles

Prep time: 15 minutes

Cook time: 25 minutes

Servings: 4-6

Ingredients

Chicken & Pasta:

1.5 lbs boneless, skinless chicken thighs (or breasts, cut into chunks)

1 lb wide egg noodles

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

Salt and black pepper to taste

Creamy Sauce:

2 tbsp butter

2 cloves garlic, minced

1 cup chicken broth

1 cup heavy cream

1/2 cup parmesan cheese, grated

1 tbsp fresh parsley, chopped

Instructions

Bring a large pot of salted water to a boil and cook the egg noodles according to package directions until al dente. Drain and set aside in a large serving dish.

Season the chicken thighs evenly with garlic powder, onion powder, salt, and black pepper.

Heat the olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 5 to 7 minutes on each side until golden brown and fully cooked through. Remove the chicken from the skillet and set aside.

In the same skillet, lower the heat to medium and melt the butter. Add the minced garlic and sauté for 1 minute until fragrant.

Pour in the chicken broth and heavy cream, scraping up any browned bits from the bottom of the pan. Let the mixture simmer for 3 to 4 minutes until it begins to thicken.

Stir in the grated parmesan cheese and let it melt completely into the sauce, creating a rich, creamy coating.

Place the cooked chicken thighs on top of the egg noodles in the serving dish.

Pour the hot, creamy garlic sauce generously over the chicken and noodles, allowing it to pool at the bottom.

Garnish with freshly chopped parsley and serve warm.

09/13/2026

Steamed Fruit and Nut Cake

Prep time: 20 minutes

Cook time: 1.5 - 2 hours (steaming)

Servings: 8-10

Ingredients

Dry Ingredients:

1 ½ cups all-purpose flour

½ cup granulated sugar

1 tsp baking powder

½ tsp baking soda

½ tsp ground cinnamon

ÂĽ tsp ground nutmeg

ÂĽ tsp salt

Wet Ingredients:

½ cup unsalted butter, melted

2 large eggs

½ cup milk

1 tsp vanilla extract

Fruit and Nut Mix:

2 cups mixed dried fruits (e.g., raisins, cranberries, chopped apricots, candied peel, cherries)

½ cup chopped nuts (e.g., walnuts, pecans, or almonds)

Optional: 2-3 tbsp rum or brandy (to soak the dried fruits)

Instructions

If using alcohol, soak the dried mixed fruits in the rum or brandy for at least 30 minutes, or overnight if possible. Drain before using.

Prepare a 7 or 8-inch round cake pan or a deep steaming bowl by greasing it well and lining the bottom with parchment paper.

In a large mixing bowl, whisk together the all-purpose flour, granulated sugar, baking powder, baking soda, cinnamon, nutmeg, and salt.

In a separate bowl, whisk together the melted butter, eggs, milk, and vanilla extract until well combined.

Pour the wet ingredients into the dry ingredients and stir gently until just combined. Be careful not to overmix.

Fold in the soaked dried fruits and chopped nuts until they are evenly distributed throughout the batter.

Pour the batter into the prepared cake pan.

Prepare your steamer or a large pot with a steaming rack. Ensure there is enough water in the pot to steam for 1.5 to 2 hours, adding more boiling water as needed during the process.

Cover the cake pan tightly with aluminum foil to prevent steam from dripping onto the cake. Place the pan in the steamer.

Steam over medium heat for 1.5 to 2 hours, or until a skewer inserted into the center of the cake comes out clean.

Carefully remove the pan from the steamer and let it cool for 10-15 minutes before turning it out onto a wire rack to cool completely.

Slice and serve warm or at room temperature.

09/13/2026

Sheet Pan Roasted Sausage and Onions

Prep time: 10 minutes

Cook time: 30 minutes

Servings: 4-5

Ingredients

Sausage & Onions:

1 to 1.5 lbs of your favorite thick sausages (Italian, bratwurst, or smoked sausage)

3 large yellow or white onions, cut into thick wedges or slices

Seasoning & Oil:

2 tbsp olive oil

1 tsp garlic powder

1 tsp dried thyme or oregano

Salt and black pepper to taste

Instructions

Preheat your oven to 400°F (200°C) and grab a large sheet pan or metal roasting pan.

Place the thick-cut onion wedges directly onto the pan. Drizzle them with olive oil and sprinkle with the garlic powder, dried thyme, salt, and black pepper. Toss the onions well so they are evenly coated.

Nestle the whole sausages evenly among the seasoned onions in a single layer.

Roast in the preheated oven for 25 to 30 minutes. Halfway through the cooking time, carefully turn the sausages and toss the onions so everything cooks and browns evenly.

The dish is done when the sausages reach an internal temperature of 160°F (71°C) and have a nice smoky char, and the onions are soft, caramelized, and sweet.

Serve warm right off the pan, either on its own, tucked into toasted hoagie rolls with mustard, or alongside mashed potatoes.

09/13/2026

One-Pot Beef and Conchiglie Pasta

Prep time: 10 minutes

Cook time: 25 minutes

Servings: 4-6

Ingredients

Meat & Aromatics:

1 lb ground beef

1 medium yellow onion, finely diced

3 cloves garlic, minced

Pasta & Sauce:

1 lb conchiglie (medium pasta shells)

1 can (14.5 oz) diced tomatoes (undrained)

1 cup tomato sauce or marinara

3 cups beef broth (to create that perfect pooling sauce)

1 tbsp Italian seasoning

1/2 tsp crushed red pepper flakes (optional)

Salt and black pepper to taste

Garnish:

1/4 cup fresh parsley or basil, chopped

Grated Parmesan cheese for sprinkling

Instructions

Heat a large pot or Dutch oven over medium-high heat. Add the ground beef and diced onion, cooking until the beef is fully browned and the onions are soft. Drain most of the excess grease.

Add the minced garlic to the pot and sauté for 1 minute until fragrant.

Stir in the Italian seasoning, salt, and black pepper to season the meat.

Pour in the diced tomatoes (with their juices), tomato sauce, and beef broth. Stir well to combine and scrape up any browned bits from the bottom of the pot.

Bring the liquid to a gentle boil, then add the dry conchiglie pasta shells, ensuring they are mostly submerged in the liquid.

Reduce the heat to medium-low, cover the pot, and simmer for 12 to 15 minutes. Stir occasionally to prevent the pasta from sticking to the bottom.

Cook until the pasta is al dente and the liquid has reduced into a rich, savory sauce that perfectly pools around the shells.

Remove from heat, garnish generously with fresh chopped parsley and a sprinkle of Parmesan cheese.

Serve hot, optionally alongside roasted zucchini and carrots topped with melted mozzarella cheese.

09/13/2026

Slow Cooker Cheesy Ground Beef Queso

Prep time: 15 minutes

Cook time: 2 hours

Servings: 8-10

Ingredients

Meat & Veggies:

1 lb ground beef

1/2 cup white onion, finely diced

1/2 cup green bell pepper or jalapeño, diced

1 tbsp taco seasoning (or a mix of chili powder, cumin, and garlic powder)

Cheese & Base:

32 oz (2 lbs) processed melting cheese (like Velveeta), cut into cubes

1 can (10 oz) diced tomatoes with green chilies (like Rotel), undrained

For Serving:

Tortilla chips

Instructions

In a large skillet over medium-high heat, cook the ground beef, diced onion, and diced green peppers until the beef is fully browned and the vegetables are tender. Drain any excess grease.

Stir the taco seasoning into the cooked beef mixture and let it cook for one more minute until fragrant.

Transfer the seasoned beef and vegetable mixture into your slow cooker.

Add the cubed melting cheese and the entire can of diced tomatoes with green chilies (including the juices) to the slow cooker.

Cover and cook on LOW for 1.5 to 2 hours, stirring every 30 minutes, until the cheese is completely melted, smooth, and bubbling gently.

Once fully melted and creamy, switch the slow cooker to the WARM setting.

Serve hot directly from the slow cooker, using a ladle to scoop the rich, cheesy dip onto a plate of tortilla chips.

09/12/2026

Cheesy Stuffed Bread Buns

Prep time: 20 minutes

Cook time: 25 minutes

Servings: 6

Ingredients

Buns & Dough:

6-8 pre-made dinner rolls or a batch of homemade bread dough balls

2 tbsp melted butter (for brushing)

Filling & Cheese:

1.5 cups mozzarella or cheddar cheese, shredded (divided)

1/2 cup cream cheese, softened (for a rich, creamy center)

1/2 tsp garlic powder

1/2 tsp Italian seasoning

Salt to taste

Instructions

Preheat your oven to 375°F (190°C) and line a baking sheet with aluminum foil.

If using raw dough balls, flatten them slightly. If using pre-made dinner rolls, cut a small circle out of the top of each bun and hollow out a bit of the center to create a cavity.

In a bowl, mix together the softened cream cheese, half of the shredded cheese, garlic powder, Italian seasoning, and a pinch of salt until well combined.

Spoon the creamy cheese mixture generously into the center of each bun.

Top each bun with the remaining shredded cheese so it blankets the top completely.

Place the buns on the prepared baking sheet and bake at 375°F for 20 to 25 minutes, or until the bread is golden brown and the cheese topping is melted, bubbling, and slightly crisp.

Let cool for a few minutes to watch the cheese pull, then serve warm alongside a fresh green salad.

09/12/2026

Deep-Dish Pizza Meat Pie

Prep time: 25 minutes

Cook time: 45 minutes

Servings: 6-8

Ingredients

Crust:

1 package refrigerated pizza dough or pie crust

Meat & Veggie Filling:

2 lbs ground beef

1/2 cup green bell pepper, diced

1/2 cup yellow onion, diced

3 cloves garlic, minced

1 tsp garlic herb seasoning

Salt and black pepper to taste

Pizza Toppings:

1 cup pizza sauce or marinara

2.5 cups mozzarella cheese, shredded

1/2 cup pepperoni slices

1/4 cup jalapeño slices (optional)

Instructions

Preheat your oven to 375°F (190°C) and grease a deep-dish springform pan or cake pan.

Press the pizza dough firmly into the bottom and up the sides of the pan to create a deep crust shell.

In a large skillet over medium-high heat, cook the ground beef, diced onion, bell pepper, and minced garlic until the beef is fully browned. Drain any excess fat.

Season the meat mixture with garlic herb seasoning, salt, and black pepper, then stir in a couple of tablespoons of pizza sauce to keep it juicy.

Spoon the savory meat mixture evenly into the dough-lined pan.

Spread the remaining pizza sauce over the meat layer, then top generously with the shredded mozzarella cheese.

Arrange the pepperoni slices and jalapeño slices evenly across the top of the cheese.

Bake in the preheated oven for 35 to 40 minutes, or until the crust is golden brown and the cheese is melted, bubbling, and slightly crisp.

Allow the pie to rest for 10 minutes before slicing to ensure a great cheese pull and clean slices.

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New York, NY

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