10 High-Protein Dishes That Are Perfect for Spring
Light, fresh, and filling – these protein-packed recipes are your new staples this season.
Spring has arrived, and with it comes light, refreshing meals enjoyed al fresco. It’s the perfect season to start integrating more salads and fresh fruits into your repertoire, but beyond vitamins and minerals, it’s important to make sure you’re ticking off the other crucial nutrients – carbs, healthy fats, and of course, protein.
Protein is essential for cell growth, repair, and function. It’s key to building muscle and maintaining a strong immune system. To boost your intake of complete sources (containing all the essential amino acids), eggs and dairy are excellent options. However, there are plenty of plant-based alternatives as well, including soy, quinoa, amaranth, and buckwheat.
Forget plain chicken breast with steamed veggies – getting the right amount of protein in your diet doesn’t have to be bland or boring. We’ve rounded up some delicious, flavourful dishes that won’t be too heavy on a warm day and will keep you feeling full and nourished.
Prawn and Ginger Wontons
An ideal dish for sharing, these delicious little pockets are rich with umami, thanks to soy, fresh ginger, and juicy prawns. With around 20g of protein per 100g, prawns make this recipe nutrient dense – each dumpling delivers roughly 5g of protein. Even better, they’re quick and fuss-free: just seven ingredients and 30 minutes is all it takes.
Village-Style Fennel and Rainbow Chard Pita Pie
Serve this hearty, herby Greek pie with a side of fresh salad for an ideal springtime lunch. Between feta, halloumi, kefalograviera, and egg, this pie has plenty of protein, not to mention greens – rainbow chard, mint leaves, and dill – for extra nutrients and flavour.
Japanese Egg Sandos
Eggs are protein powerhouses (around 6g each), so with six eggs across a few sandwiches, this recipe provides a delectable lunch time pick-me-up that'll leave you feeling satisfied all afternoon. Serve them alongside sides like edamame beans, crispy tofu bites, or lentil or chickpea salad for a plant-based protein top-up.
Fried Egg Bánh Mì
You can't go wrong with this vegetarian take on a classic bánh mì. The fried egg does all the heavy lifting when it comes to protein, so if you want to maximise your intake, fry two eggs per bun instead. Alternatively, you can add tofu or tempeh, swap the mayo for Greek yoghurt or add cheese.
Arrabbiata Butter Beans
Getting enough protein in one's diet is the bane of every vegan's life, but butter beans are an excellent plant-based option, with 7-8 grams every half cup. This will be especially nutritious if paired with vegan parmesan or wholemeal bread. This recipe is super easy to make, and suitable for any meal from breakfast to dinner. If you're hosting a group, just place it in the middle of the table for a communal feast.
Golden Chickpea Curry with Roast Pumpkin and Broccolini
While curry is often thought of as a cold-weather dish, the broccolini and pumpkin in this recipe offers a lighter, vitamin-rich meal for spring. With four cans of chickpeas plus yoghurt topping, this curry is hearty, satisfying, and high in protein, even for vegans (if using plant yoghurt).
Green Shakshuka with Poached Eggs, Chilli Butter and Spiced Yoghurt
Everyone's brunch fave is not only super filling, but surprisingly healthy. Eggs are one of the best natural protein sources, plus the Greek yoghurt adds a little on top. A shakshuka is always a sure-fire way to impress guests – add chilli butter and spiced yoghurt and you'll wow the whole table.
Zucchini Quiche
File this recipe under all-occasion crowd-pleaser. Eggs (and a little parmesan) make this a high-protein vegetarian option and can be served warm or cold. If you're prepping to host a crowd, make it the morning of and pop it in the fridge so all you have to do when guests arrive is assemble a fresh salad and serve.
Baked Ricotta with Basil Pesto and Confit Tomatoes
Get whisked away to the Tuscan countryside with this Mediterranean delight. Fresh basil and ricotta are perfect for warm-weather entertaining. Plus, the ricotta paired with eggs and parmesan makes this an indulgent yet high-protein option.
Club’s Crispy Tofu Baos
Fluffy bao buns, saucy tofu = comforting and satisfying. Firm tofu is an excellent protein source – also, sesame and mayo add even more. Break away from the usual garden party staples with a few platters of bao buns that’ll have guests coming back for seconds (and thirds).
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