15 Clean Healthy Protein Recipes for Whole Food Nutrition

You want meals that keep you full, energized, and nourished without fuss. These 15 Clean Healthy Protein Recipes for Whole Food Nutrition give you exactly that: simple, whole-ingredient dishes packed with protein and vibrant flavor. Each recipe focuses on real food you can find at a market, minimal processing, and balanced nutrition for busy days or meal prep.

You’ll find breakfasts, lunches, dinners, and snacks that taste great and support your goals. The recipes include clear ingredient lists, step-by-step instructions, and smart serving and storage tips. Use them to batch cook, pack lunches, or enjoy a refreshing dinner after a long day. These clean healthy protein recipes for whole food nutrition are meant to be approachable, tasty, and satisfying so you’ll want to make them again and again.

1. Clean Healthy Protein Recipes for Whole Food Nutrition: Lemon-Herb Grilled Chicken Bowl

This grilled chicken bowl shines with bright lemon and fresh herbs. The chicken stays juicy with a simple brine and quick sear. You’ll get crunchy greens, nutty quinoa, and sweet roasted tomatoes in every bite. It’s a high-protein, whole food lunch or dinner that’s light yet filling. If you like zesty flavors and clean ingredients, this is for you.

Ingredients

• 1 1/2 pounds boneless skinless chicken breasts
• 1/4 cup fresh lemon juice (about 1 lemon)
• 1/4 cup olive oil
• 3 cloves garlic, minced
• 2 tbsp chopped fresh parsley
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup quinoa, rinsed
• 2 cups low-sodium chicken broth (or water)
• 1 cup roasted cherry tomatoes (see note)
• 4 cups mixed greens
• 1/4 cup crumbled feta (optional)
• Lemon wedges for serving

Instructions

1. Prep: rinse quinoa and set it aside. Pound chicken to even thickness if needed.
2. Brine/marinade: whisk 1/4 cup lemon juice, 1/4 cup olive oil, garlic, parsley, 1 tsp salt, and 1/2 tsp pepper. Add chicken and marinate 20–30 minutes in the fridge.
3. Cook quinoa: bring 2 cups broth to a boil, add 1 cup quinoa, reduce to low, cover and simmer 15 minutes until liquid is absorbed. Fluff with fork and let rest 5 minutes.
4. Roast tomatoes: preheat oven to 425°F (220°C). Toss cherry tomatoes with 1 tbsp olive oil and a pinch of salt. Roast 12–15 minutes until skins blister.
5. Grill chicken: heat grill or skillet over medium-high. Cook chicken 5–6 minutes per side, or until internal temp reads 165°F (74°C). Let rest 5 minutes before slicing.
6. Assemble bowls: divide quinoa and greens among four bowls. Top with sliced chicken, roasted tomatoes, and 1 tbsp feta.
7. Doneness test: chicken should be opaque and juices clear; use thermometer to check 165°F.
8. Rest and serve: squeeze extra lemon over bowls and serve warm.

How to Serve It

Serve in shallow bowls with lemon wedges on the side. Garnish with extra chopped parsley and a drizzle of olive oil. Pair with a chilled cucumber salad or crisp white wine. Store leftovers covered in the fridge for 3–4 days. Make-ahead: cook chicken and quinoa and refrigerate separately for easy assembly. Ideal for spring and summer meals.

2. Spiced Lentil and Sweet Potato Buddha Bowl

This bowl blends earthy lentils with sweet roasted potatoes and warming spices. The texture is creamy lentils, tender potato, and crunchy seeds. It’s a vegetarian, high-protein meal that stores well for lunches. If you love bold spice and comfort-food textures, this fits the bill.

Ingredients

• 1 cup brown or green lentils, rinsed
• 3 cups water or low-sodium vegetable broth
• 2 medium sweet potatoes, peeled and cubed (about 3 cups)
• 2 tbsp olive oil, divided
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper
• 1 ripe avocado, sliced
• 1/3 cup shredded red cabbage
• 2 tbsp tahini + 1 tbsp lemon juice (dressing)
• 1 tbsp toasted sesame seeds

Instructions

1. Prep: preheat oven to 425°F (220°C). Toss sweet potato cubes with 1 tbsp olive oil, cumin, paprika, and 1/4 tsp salt.
2. Roast sweet potatoes 25–30 minutes until edges caramelize and potatoes are fork-tender.
3. Simmer lentils: bring 3 cups broth to a boil, add lentils, reduce heat, and simmer 20–25 minutes until tender but not mushy. Drain any excess and season with 1/4 tsp salt.
4. Make dressing: whisk 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil, and 2–3 tbsp water to thin.
5. Assemble bowls: layer lentils, sweet potato, cabbage, and avocado. Drizzle tahini dressing and sprinkle sesame seeds.
6. Taste and adjust: add more lemon or salt as needed. Serve warm or at room temperature.

How to Serve It

Plate with a wedge of lemon and extra sesame seeds. Pair with herbed yogurt or a crisp green salad. Keep leftovers in airtight containers for 3 days; add avocado fresh. You can roast a larger batch of sweet potato for quick weekday bowls. Great for cool-weather comfort.

3. Salmon and White Bean Salad with Lemon-Dill Dressing

Flaky salmon meets creamy white beans in a light lemon-dill dressing. The dish is bright, rich in omega-3s, and full of texture. It’s quick to assemble and perfect for weeknight dinners or picnic lunches. Seafood lovers and those focused on whole food protein will enjoy the clean, fresh flavors.

Ingredients

• 1 lb skin-on salmon fillet
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 can (15 oz) cannellini beans, drained and rinsed
• 4 cups baby arugula
• 1/2 cup cucumber, diced
• 1/4 cup red onion, thinly sliced
• 2 tbsp capers, drained
• 3 tbsp fresh dill, chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil (for dressing)
• 1 tsp Dijon mustard

Instructions

1. Prep: preheat oven to 400°F (200°C). Line a baking sheet with foil.
2. Season salmon with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp pepper. Place skin-side down.
3. Roast salmon 12–15 minutes until flesh flakes easily and internal temp reaches 125–135°F (52–57°C) for medium. Remove and cool 5 minutes, then flake.
4. Make dressing: whisk lemon juice, 2 tbsp olive oil, Dijon, and dill. Taste and adjust.
5. Combine salad: toss arugula, beans, cucumber, onion, and capers with half the dressing.
6. Top with flaked salmon and drizzle remaining dressing. Serve immediately.

How to Serve It

Serve on chilled plates with extra dill and lemon wedges. Pair with crusty whole-grain bread or roasted new potatoes. Store salmon and salad separately in the fridge for 2–3 days. Make-ahead: roast salmon earlier and flake when ready. Perfect for light summer lunches.

4. Turkey, Kale, and Quinoa Stuffed Peppers

These stuffed peppers combine lean turkey, earthy kale, and fluffy quinoa. They’re savory, well-seasoned, and oven-baked to golden edges. This recipe is ideal for batch cooking and packed lunches. If you like comfort food with a clean twist, these peppers will satisfy.

Ingredients

• 4 large bell peppers (any color), tops removed and seeded
• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cooked quinoa (see note)
• 2 cups chopped kale, stems removed
• 1 can (14.5 oz) diced tomatoes, drained
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 cup shredded part-skim mozzarella or feta for topping

Instructions

1. Prep: preheat oven to 375°F (190°C). Lightly oil a baking dish.
2. Cook quinoa ahead: 1 cup dry quinoa cooks with 2 cups water for 15 minutes; fluff and cool.
3. Sauté: heat 1 tbsp olive oil in a skillet over medium. Cook onion until translucent 3–4 minutes. Add garlic 30 seconds.
4. Add turkey: crumble in ground turkey and cook 6–8 minutes until browned. Season with oregano, paprika, and 1 tsp salt.
5. Stir in kale and tomatoes and cook 3–4 minutes until kale wilts. Mix in cooked quinoa.
6. Stuff peppers: spoon filling into each pepper, place in baking dish, and top with 1/2 cup cheese.
7. Bake 25–30 minutes until peppers are tender and cheese is golden. Toothpick should slide through.
8. Rest 5 minutes before serving.

How to Serve It

Serve peppers upright on plates with extra parsley. Pair with a simple green salad or roasted root vegetables. Store leftovers in an airtight container for 3–4 days; reheat in oven at 350°F (175°C) until warm. Make these in a large batch and freeze individually for quick meals.

5. Greek Yogurt Protein Pancakes with Berries

These pancakes use Greek yogurt and eggs for a protein-packed morning. They’re tender, slightly tangy, and studded with fresh berries. Great for weekend breakfasts or a quick high-protein brunch. If you want a fluffy pancake without refined flours, you’ll love this.

Ingredients

• 1 cup plain Greek yogurt (full-fat or 2%)
• 3/4 cup whole wheat flour
• 2 large eggs, room temperature
• 1 tbsp honey or maple syrup
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp kosher salt
• 1/2 tsp vanilla extract
• 1/4 cup milk (dairy or plant-based), more as needed
• 1 cup mixed berries (blueberries, raspberries)
• 1 tbsp butter or oil for cooking

Instructions

1. Prep: whisk together yogurt, eggs, honey, and vanilla in a bowl until smooth.
2. In a separate bowl, mix flour, baking powder, baking soda, and salt.
3. Combine wet and dry, stirring until just combined. Add milk to reach pancake-batter consistency.
4. Fold in berries gently.
5. Heat a nonstick skillet over medium and add 1 tbsp butter. Pour 1/4 cup batter per pancake.
6. Cook until bubbles form and edges set, 2–3 minutes. Flip and cook 1–2 minutes until golden and cooked through.
7. Test doneness: center should spring back slightly.
8. Keep pancakes warm in 200°F (95°C) oven for up to 15 minutes while finishing.

How to Serve It

Stack pancakes and top with extra yogurt, berries, and a drizzle of maple syrup. Garnish with lemon zest or toasted nuts. Store leftover pancakes in the fridge for 2–3 days; freeze between parchment for longer storage. Reheat in toaster or oven. Perfect for cozy weekend breakfasts.

6. Clean Healthy Protein Recipes for Whole Food Nutrition: Black Bean and Avocado Tacos

These black bean and avocado tacos are a quick plant-based protein option with creamy avocado and tangy toppings. Bold spices and fresh lime brighten each bite. They’re ideal for Meatless Monday or casual dinners with friends. If you love bright Mexican flavors and whole food ingredients, this is an easy favorite.

Ingredients

• 2 cups cooked black beans (or 1 can 15 oz, drained and rinsed)
• 1 tbsp olive oil
• 1/2 small onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 8 small corn tortillas
• 1 ripe avocado, sliced
• 1/2 cup pickled red onion (optional)
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges

Instructions

1. Prep: warm tortillas in a dry skillet over medium for 20–30 seconds each side or wrap in foil and heat in oven.
2. Sauté onion in 1 tbsp olive oil over medium until soft 4 minutes. Add garlic 30 seconds.
3. Add beans and spices; mash slightly with a fork for texture. Cook 3–4 minutes until heated through.
4. Taste and adjust salt and lime juice if needed.
5. Assemble tacos: spoon bean mixture onto warmed tortillas, add avocado, pickled onion, and cilantro.
6. Serve immediately with lime wedges.

How to Serve It

Plate tacos with extra cilantro and crushed red pepper. Serve with a side of cilantro-lime rice or a crunchy slaw. Store leftover beans in the fridge for 3–4 days; keep avocado separate until serving. Make pickled onions ahead for quick assembly. Great for casual weeknight dinners.

7. Almond-Crusted Tofu with Broccoli and Brown Rice

This almond-crusted tofu gives a nutty crunch to a high-protein plant meal. Pan-seared for golden edges, it pairs perfectly with crisp-tender broccoli and nutty brown rice. It’s a satisfying whole-food dinner for plant-forward eaters. You’ll love the contrast of crunchy crust and silky tofu.

Ingredients

• 14 oz extra-firm tofu, pressed and sliced into 6 slabs
• 1/2 cup almond meal
• 1/4 cup whole wheat panko (optional)
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 2 large eggs, beaten (or 1/2 cup unsweetened plant milk for vegan)
• 2 tbsp olive oil or avocado oil
• 3 cups broccoli florets
• 1 1/2 cups cooked brown rice
• 1 tbsp lemon juice
• 1 tbsp toasted sesame seeds for garnish

Instructions

1. Press tofu for 15–30 minutes to remove excess moisture. Preheat oven to 400°F (200°C) if finishing in oven.
2. Mix almond meal, panko, salt, pepper, and garlic powder on a plate.
3. Dip tofu slices in beaten eggs, then press into almond mixture to coat both sides.
4. Heat 2 tbsp oil in a skillet over medium. Cook tofu 3–4 minutes per side until golden. For extra crisp, transfer to oven for 8–10 minutes.
5. Steam broccoli until tender-crisp 4–5 minutes, toss with lemon juice and a pinch of salt.
6. Serve tofu over brown rice with broccoli, sprinkle sesame seeds.

How to Serve It

Plate tofu slices on rice with broccoli arranged neatly. Drizzle with a light soy or tahini sauce. Store tofu and rice separately in the fridge for 3–4 days. Make-ahead: bread tofu and keep refrigerated before cooking. Works well for meal prep bowls and weeknight dinners.

8. Moroccan Chickpea and Carrot Stew with Quinoa

This Moroccan stew layers fragrant spices with tender carrots and chickpeas. It’s cozy, slightly spicy, and full of texture from toasted almonds and cilantro. Serve over quinoa for extra protein and whole-food satisfaction. Fans of warm spice and hearty vegetarian bowls will enjoy this.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tbsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• 1/4 tsp cayenne (optional)
• 3 large carrots, sliced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 2 cups low-sodium vegetable broth
• 1 cup quinoa, rinsed and cooked
• 1/4 cup toasted almonds, chopped
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions

1. Prep: heat 1 tbsp olive oil in a Dutch oven over medium heat.
2. Sauté onion until soft 4–5 minutes; add garlic and cook 30 seconds.
3. Stir in tomato paste and spices and toast 1 minute until fragrant.
4. Add carrots, chickpeas, tomatoes, and broth. Bring to a simmer.
5. Cover and cook 20–25 minutes until carrots are tender.
6. Meanwhile cook quinoa 15 minutes and fluff.
7. Adjust seasoning with salt and pepper. Serve stew over quinoa and top with toasted almonds and cilantro.
8. Rest about 5 minutes for flavors to meld.

How to Serve It

Spoon stew over quinoa in shallow bowls. Garnish with extra cilantro and lemon yogurt if desired. Store leftovers in fridge for 4–5 days; flavors deepen over time. Freeze in portions for up to 3 months. Ideal for cool evenings and meal prep.

9. Baked Cod with Herb-Citrus Crust and Asparagus

This baked cod has a fresh herb and citrus crust that stays light and flaky. The fish is tender and pairs beautifully with roasted asparagus. It’s a lean, high-protein dinner that cooks quickly for busy weeknights. Seafood fans who want something clean and bright will enjoy it.

Ingredients

• 1 lb cod fillets (about 4)
• 1/2 cup fresh parsley, finely chopped
• 2 tbsp fresh lemon zest
• 2 tbsp panko breadcrumbs
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 lb asparagus, trimmed
• 1 tbsp olive oil for asparagus
• Lemon wedges for serving

Instructions

1. Prep: preheat oven to 425°F (220°C). Line a baking sheet with parchment.
2. Toss asparagus with 1 tbsp olive oil, salt, and pepper. Arrange on one side of baking sheet.
3. Mix parsley, lemon zest, panko, 1 tbsp olive oil, garlic, and seasoning.
4. Pat cod dry and place on the other side of sheet. Press herb crust gently onto fillets.
5. Bake 12–15 minutes until fish flakes easily and crust is lightly golden. Internal temp 125–135°F (52–57°C).
6. Roast asparagus until tender-crisp and slightly charred 10–12 minutes.
7. Serve immediately with lemon wedges.

How to Serve It

Plate cod over a smear of herbed yogurt or with boiled new potatoes. Garnish with extra lemon and parsley. Store cooled leftovers in the fridge for 2 days; reheat gently to avoid drying. Make-ahead: prep crust mix and asparagus for faster assembly.

10. Beef and Vegetable Stir-Fry with Buckwheat Noodles

This stir-fry features tender beef, crisp vegetables, and nutty buckwheat noodles. The sauce is savory with a touch of sweetness. It’s a quick, balanced meal with whole-food ingredients and plenty of protein. If you like fast weeknight dinners that still feel whole and satisfying, this recipe fits.

Ingredients

• 8 oz buckwheat soba noodles
• 1 lb flank steak, thinly sliced against the grain
• 2 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey
• 2 tsp sesame oil
• 2 tbsp vegetable oil, divided
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 small carrot, julienned
• 3 green onions, sliced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp toasted sesame seeds

Instructions

1. Cook noodles according to package; rinse under cold water and drain.
2. Marinate beef briefly with 1 tbsp soy sauce and 1 tsp sesame oil for 10 minutes.
3. Whisk remaining soy sauce, rice vinegar, honey, and 1 tsp sesame oil for sauce.
4. Heat 1 tbsp vegetable oil in a large skillet or wok over high heat. Sear beef 1–2 minutes per side until medium-rare. Remove.
5. Add remaining oil and stir-fry peppers, snap peas, and carrot 3–4 minutes until crisp-tender.
6. Add garlic and ginger 30 seconds, return beef and noodles to pan, pour sauce, and toss 1–2 minutes until heated through.
7. Taste and adjust seasoning. Sprinkle sesame seeds and green onions.

How to Serve It

Serve hot with extra soy or chili flakes. Pair with steamed edamame or a simple cucumber salad. Store leftovers in the fridge for 2–3 days; reheat gently. Make it vegetarian by swapping beef for extra firm tofu and doubling the vegetables.

11. Cottage Cheese and Berry Parfaits with Nuts

These parfaits are quick, protein-rich breakfasts or snacks. Creamy cottage cheese pairs with sweet berries and crunchy nuts for texture contrast. They’re assemble-in-minutes treats that support whole food eating. If you want portable protein with minimal prep, this is a go-to option.

Ingredients

• 2 cups low-fat cottage cheese
• 2 tbsp honey or maple syrup
• 1 tsp vanilla extract
• 2 cups mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup toasted almonds, chopped
• 1/4 cup granola (optional)
• 1 tbsp chia seeds
• Fresh mint for garnish

Instructions

1. Mix cottage cheese, honey, and vanilla in a bowl.
2. Layer 1/2 cup cottage cheese into four glasses or jars.
3. Add 1/4 cup berries and a sprinkle of chopped almonds.
4. Repeat layers until jars are full. Top with granola and chia seeds.
5. Chill 10–15 minutes or serve immediately.
6. Taste and add more honey if needed.

How to Serve It

Serve parfaits chilled with a sprig of mint and extra berries. Store covered in the fridge for 2 days; add granola just before eating to keep it crunchy. Great for quick breakfasts or protein-rich snacks on the go.

12. Clean Healthy Protein Recipes for Whole Food Nutrition: Shrimp, Avocado, and Mango Salad

This shrimp, avocado, and mango salad adds tropical sweetness to lean protein. The shrimp are juicy and lightly spiced; mango and avocado bring creamy and bright notes. It’s a refreshing whole-food meal that’s fast to make. If you like light but satisfying salads, this one’s for you.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 4 cups mixed baby greens
• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1/4 cup red bell pepper, diced
• 1/4 cup red onion, thinly sliced
• 2 tbsp fresh cilantro, chopped
• 3 tbsp lime juice
• 1 tbsp honey
• 1 tbsp olive oil (for dressing)

Instructions

1. Prep: whisk lime juice, honey, and 1 tbsp olive oil for dressing.
2. Season shrimp with 1 tbsp olive oil, paprika, salt, and pepper.
3. Heat skillet over medium-high and cook shrimp 2–3 minutes per side until opaque and curled.
4. Toss greens, mango, avocado, bell pepper, and onion with half the dressing.
5. Top salad with shrimp and drizzle remaining dressing.
6. Taste and adjust with extra lime if needed. Serve immediately.

How to Serve It

Arrange salad on chilled plates and garnish with cilantro and lime wedges. Pair with a light white wine or sparkling water. Store components separately for 1–2 days; add avocado just before serving. Ideal for summer lunches and quick dinner salads.

13. Chicken and White Bean Minestrone with Spinach

This minestrone is hearty and loaded with protein from chicken and white beans. The broth is savory with tender vegetables and a handful of pasta for comfort. It’s a one-pot meal that freezes and reheats well. If you want a cozy, whole-food soup, this will hit the spot.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, sliced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 6 cups low-sodium chicken broth
• 1 can (15 oz) white beans, drained and rinsed
• 1 cup small pasta (orzo or ditalini)
• 2 cups cooked shredded chicken
• 3 cups baby spinach
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium. Sauté onion, carrot, and celery 6–7 minutes until softened.
2. Add garlic, oregano, and thyme and cook 1 minute.
3. Pour in broth, add beans, and bring to a simmer.
4. Add pasta and cook 8–10 minutes until al dente.
5. Stir in shredded chicken and spinach; cook until spinach wilts and chicken is heated through 2–3 minutes.
6. Taste and season with salt and pepper. Garnish with parsley.
7. Let soup rest 5 minutes before serving.

How to Serve It

Ladle into bowls with a drizzle of olive oil and grated Parmesan if desired. Serve with crusty whole-grain bread or a side salad. Refrigerate for 3–4 days or freeze for up to 3 months. Make-ahead: cook and cool before freezing in portions.

14. Egg, Spinach, and Salmon Breakfast Muffins

These baked egg muffins are portable, protein-packed breakfasts with smoked salmon and spinach. They’re fluffy, savory, and easy to make ahead for busy mornings. If you need quick high-protein breakfasts that travel well, these are ideal.

Ingredients

• 8 large eggs, room temperature
• 1/4 cup milk
• 1 cup fresh spinach, chopped
• 4 oz smoked salmon, chopped
• 1/4 cup red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp fresh dill, chopped
• 2 tbsp grated Parmesan (optional)
• Nonstick spray or oil for muffin tin

Instructions

1. Prep: preheat oven to 375°F (190°C). Spray a 12-cup muffin tin.
2. Whisk eggs and milk until slightly frothy. Stir in salt, pepper, and dill.
3. Distribute spinach, smoked salmon, bell pepper, and onion evenly among muffin cups.
4. Pour egg mixture into cups until almost full. Sprinkle Parmesan if using.
5. Bake 18–22 minutes until tops are puffed and lightly golden. Toothpick should come out clean.
6. Let cool 5–10 minutes before removing from tin.
7. Store cooled muffins in fridge for 4 days or freeze for longer.

How to Serve It

Serve warm with whole-grain toast or a simple fruit salad. Garnish with extra dill or a dollop of Greek yogurt. Reheat in microwave 30–60 seconds or in oven until warm. Make-ahead: bake a batch on Sunday for quick breakfasts all week.

15. Lentil and Walnut Bolognese over Zucchini Noodles

This lentil and walnut Bolognese mimics meaty texture using whole foods. It’s rich, savory, and pairs perfectly with zucchini noodles for a light, protein-rich meal. It’s great for family dinners or weeknight comfort food with a healthy twist.

Ingredients

• 1 cup brown or green lentils, rinsed
• 3 cups water or low-sodium broth
• 1/2 cup walnuts, finely chopped
• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• 1 can (14.5 oz) crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 3 medium zucchini, spiralized
• Fresh basil and grated Parmesan for topping

Instructions

1. Cook lentils: combine lentils and 3 cups broth in a pot, bring to a boil, reduce to simmer 20–25 minutes until tender. Drain any excess.
2. Heat 1 tbsp olive oil in a skillet over medium. Sauté onion, carrot, and celery 6–8 minutes until softened.
3. Add garlic and walnuts, cook 2 minutes to toast the walnuts.
4. Stir in tomato paste and crushed tomatoes, then add cooked lentils, oregano, salt, and pepper.
5. Simmer sauce 10–12 minutes until thickened. Adjust seasoning.
6. Quickly sauté zucchini noodles in a dry skillet 1–2 minutes until just warmed; avoid sogginess.
7. Serve sauce over zucchini noodles and top with basil and Parmesan.

How to Serve It

Twirl noodles and ladle sauce on top for a rustic look. Garnish with fresh basil and extra walnuts for crunch. Store sauce separately in the fridge for 4–5 days or freeze portions. Make sauce ahead and reheat; add zucchini noodles fresh to keep texture. Great for cozy dinners any season.

These 15 clean healthy protein recipes for whole food nutrition give you a wide range of meals, from quick breakfasts to hearty dinners. You’ve got plant-forward bowls, lean seafood, comforting soups, and grab-and-go options that make healthy eating easier. Try a few recipes this week and pin the ones you love so you can come back later.

Which recipe will you make first? Save this list for meal planning and share it with friends or family who appreciate simple, whole-food meals. Enjoy cooking and feeding your body with satisfying, protein-rich dishes.