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protein

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30 Minutes or Less

Meal Prep Turkey Club Chopped Salads

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overhead image of a meal prep turkey club chopped salad.

Why You’ll Love This Recipe

This meal prep turkey club chopped salad is high in protein, full of fresh vegetables, and so satisfying. It’s a healthier twist on a classic club sandwich, without the bread, but with all the same delicious flavors. With just a few minutes of prep, you’ll have lunches ready for the whole week.

meal prep turkey club chopped salad in a glass container.

How Do I Meal Prep These Salads?

The key to keeping your salads fresh is layering and storing properly. Place sturdier ingredients like lettuce and tomato on the bottom, and keep softer toppings like avocado separate until you’re ready to eat. Store the salads in airtight containers for up to 4 days in the fridge, and add your favorite dressing just before serving to keep everything crisp.

overhead image of a meal prep turkey club chopped salad.

Recipe Variations and Substitutions

  • Swap the protein: Use grilled chicken, shredded rotisserie chicken, or even tuna for variety.
  • Make it vegetarian: Skip the bacon and turkey and add chickpeas or hard-boiled eggs for plant-based protein.
  • Change up the dressing: Ranch, balsamic vinaigrette, honey mustard, or a light Greek yogurt dressing all pair perfectly.
  • Add extra crunch: Toss in cucumbers, bell peppers, or sunflower seeds.
overhead image of a meal prep turkey club chopped salad.
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Meal Prep Turkey Club Chopped Salads

This Turkey Club Chopped Salad is the ultimate high-protein meal prep recipe, made with fresh romaine, turkey, bacon, avocado, and tomato. It’s quick, easy, and customizable, so you’ll have healthy lunches ready for the entire week in just minutes. Skip the takeout and enjoy a satisfying, flavor-packed salad that keeps you full and energized!
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Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings

Ingredients

  • romaine lettuce chopped
  • tomato diced
  • green onion thinly sliced
  • avocado chopped
  • bacon cooked and crumbled
  • deli turkey chopped
  • deli ham chopped, optional

Instructions

  • Wash and chop all salad ingredients, keeping avocado separate until ready to eat to prevent browning.
  • Divide the romaine evenly into 4 airtight meal prep containers.
  • Top each with tomato, green onion, turkey, bacon, and ham if using.
  • When ready to serve, add chopped avocado and your favorite dressing. Toss and enjoy!
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30 Minutes or Less

Whipped Cottage Cheese Buffalo Dip (3 ingredients!)

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cottage cheese buffalo dip being scooped with a cracker.

All aboard the cottage cheese train! It’s no secret cottage cheese is trending, and I honestly never understood why until I finally decided to hop on the trend. I started with my cottage cheese cookie dough, then gave 3-ingredient cottage cheese pizza crust a try (*spoiler alert* it’s amazing!), and now here we are – my first every cottage cheese dip. And because I’m all about easy recipes, this cottage cheese buffalo dip is made with just 3 ingredients. I whipped it (literally) together in a food processor in just a few minutes for a high-protein appetizer or snack that’s perfect for game day or really… any day!

overhead image of buffalo cottage cheese dip with celery and crackers on the side.

Why You’ll Love This Recipe

  • Only 3 ingredients – no complicated steps, just blend and enjoy!
  • High protein & healthy – thanks to the cottage cheese, this dip has less calories and more protein than traditional buffalo dips.
  • Game day ready – perfect for football parties, holiday gatherings, or a quick snack.
  • Customizable – adjust the spice level by adding more or less hot sauce.

How Much Protein is in This Cottage Cheese Buffalo Dip?

This recipe makes about 2 cups of dip, and each ½ cup serving contains roughly 14 grams of protein. That means you can snack on this buffalo dip and get a solid protein boost. It’s a fun way to upgrade a party dip into something nourishing and satisfying!

buffalo cottage cheese dip in a bowl with blue cheese and hot sauce on top.

Frequently Asked Questions

Can I heat this dip?
Yes! You can warm it gently on the stove or in the microwave. Just stir occasionally so it stays smooth and creamy. You can even sprinkle it with shredded cheese before baking for extra cheesy goodness!

What can I use instead of cottage cheese?
Greek yogurt works as a substitute, though it won’t be quite as thick or creamy. Cream cheese can also be used, but it will reduce the protein content.

Can I add chicken to it?
Absolutely! For a more classic buffalo chicken dip vibe, stir in shredded cooked chicken before serving (or after blending).

Sam’s Recipe Tips

  • Use full-fat cottage cheese for the creamiest texture.
  • If you like extra heat, stir in a pinch of cayenne or crushed red pepper flakes.
  • For added flavor, top with chopped chives or a sprinkle of blue cheese crumbles.
cottage cheese buffalo dip being scooped with a cracker.
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Whipped Cottage Cheese Buffalo Dip (3 ingredients!)

This creamy, spicy, and protein-packed cottage cheese buffalo dip is made with just three simple ingredients and comes together in under 5 minutes. It’s the ultimate healthy snack or game day appetizer that pairs perfectly with crunchy veggies, chips, or crackers. With cottage cheese as the base, this dip is loaded with protein while still being light and creamy.
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4 servings

Equipment

  • 1 food processor or high speed blender

Ingredients

  • 16 ounces cottage cheese
  • 3 tablespoons hot sauce plus more to taste
  • 1/2 teaspoon garlic powder

Instructions

  • Add all ingredients to a food process or blender and blend until smooth, then serve with fresh veggies, chips, and/or crackers.

Nutrition

Serving: 1serving | Calories: 100kcal | Carbohydrates: 7g | Protein: 14g | Fat: 3g | Sugar: 3g
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30 Minutes or Less

Birthday Cake Energy Bites

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overhead image of birthday cake energy bites on a plate.

Did you know September has more birthdays than any other month of the year?? Which checks out for my because both me and my sister have birthdays this month! So when September rolls around every year, sure I’m all for a gluten-free apple crisp and healthy pumpkin spice latte, but I also can’t help but bring out the birthday recipes. I kicked things off last week with my 5 ingredient birthday cake banana bread (a must bake, wether it’s your birthday or not!), and now I’m keeping the celebrations going with these healthy birthday cake energy bites. They’re packed with protein, fiber, and healthy fats – yet perfectly sweet and excitingly festive! Meal prep a batch of these at the start of your week and enjoy a quick and easy no-bake sweet treat all week long. 🥳

birthday cake energy bite with a bite taken out.

I use and love these dye-free rainbow sprinkles from Amazon!

Why You’ll Love These Birthday Cake Energy Bites

  • Effortless & Fun: These energy bites deliver nostalgic cake-batter flavor with zero baking—just simple mixing and rolling.
  • Balanced Nutrition: With nut butter, almond flour, flaxseed, and honey, each bite offers a nourishing blend of protein, fiber, and healthy fats.
  • Kid- (and inbox-ready) Approved: Sprinkles make them feel celebratory, while the wholesome ingredients keep parents happy.

What Makes This Recipe Healthy

  • Protein & Healthy Fats from almond flour and cashew butter (or any nut/seed butter) for lasting satiety.
  • Fiber Boost from ground flaxseed—your energy bites just got a fiber upgrade!
  • Natural Sweetness via honey (or maple syrup) keeps added sugar in check and skips the refined stuff.
overhead image of birthday cake energy bites being rolled in sprinkles.

Recipe Variations and Substitutions

  • Nut-Free: Use sunflower seed butter instead of cashew butter.
  • Low-Sugar: Swap honey for a stevia syrup or reduce to 3 tbsp.
  • Flavor Kicks: Add a pinch of cinnamon, a swirl of cocoa powder, or roll in toasted coconut.

Storage Tips

  • Store in an airtight container in the fridge for up to 2 weeks.
  • Freeze for up to 3 months; bite-sized and ready for anytime snacking.
overhead image of birthday cake energy bites on a plate.
5 from 1 vote

Birthday Cake Energy Bites

These birthday cake energy bites are the perfect no-bake snack that’s healthy, fun, and full of delicious flavor! Made with almond flour, cashew butter, flaxseed, honey, and rainbow sprinkles, each bite is packed with protein, fiber, and healthy fats. Ready in minutes with just one bowl, they’re a festive and nourishing treat you’ll LOVE!
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 bites

Equipment

  • 1 medium bowl

Ingredients

  • 1 cup almond flour
  • 1/2 cup cashew butter or any nut/seed butter
  • 1/4 cup ground flaxseed
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 cup rainbow sprinkles

Instructions

  • Add all ingredient to a large bowl and mix until thoroughly combined.
  • Roll the mixture into 1-inch balls, then either store in the fridge for up to 3 weeks or enjoy right away!

Nutrition

Serving: 1bite | Calories: 240kcal | Carbohydrates: 23g | Protein: 6.5g | Fat: 15g | Fiber: 3g | Sugar: 15g
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30 Minutes or Less

Healthy High-Protein Apple Pie Salad

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overhead image of healthy apple pie salad in a bowl with a drizzle of peanut butter and granola on top.

It’s finally fall! Well kinda. September 1st is the unofficial first day of fall in my book, and I’m celebrating with yet another apple recipe! I kicked things off last week with my healthy gluten-free apple crisp, and am eager to make my apple pie protein smoothie and gluten-free cinnamon sugar apple cake in the coming weeks. Today though, we’re focusing on the EASIEST of all the apple recipes – apple pie salad. And not just any apple pie salad, one with just 5 ingredients, that’s high in protein, and comes together in a few minutes. I absolutely LOVE this recipe when I’m short on time but craving fall flavors. Think fresh crisp apples, cinnamon, honey, and something crunchy like pecans, walnuts, or or granola. It’s the perfect afternoon snack or high-protein dessert!

healthy high protein apple pie salad in a bowl with a fork.

Why You’ll Love This Apple Pie Salad

  • High-Protein, No-Bake Goodness: Just apples, yogurt, and a hint of sweetener – no oven needed!
  • Quick & Nourishing: Ready in under 5 minutes, with over 20 grams of protein to fuel your day.
  • Flavor Meets Function: Satisfy your pie cravings with warm spices and dippable (is that a word??) toppings!

What Makes This Recipe Healthy

  • The apple base adds fiber and antioxidants while keeping it naturally sweet and refreshing.
  • Greek yogurt (or plain coconut yogurt) provides a protein-packed, gut-friendly foundation.
  • A drizzle of honey or maple syrup gives balance without refined sugars.
  • Protein-boosting peanut butter and satisfying nuts round out the nutrition and texture!
overhead image of healthy apple pie salad in a bowl with an apple on the side.

Frequently Asked Questions

What kind of apples should I use?
Crisp, sweet varieties like Fuji or Honeycrisp work best – Granny Smith are a bit more tart so they may need extra sweetener to balance its tartness.

Can I make this dairy-free?
Yes! Swap in a thick, unsweetened coconut or almond-based yogurt to keep it plant-based and creamy.

How much protein is in this recipe?
Each serving delivers approximately 20 grams of protein, depending on your yogurt choice.

overhead image of healthy apple pie salad in a bowl with a drizzle of peanut butter and granola on top.
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Healthy High-Protein Apple Pie Salad

This high-protein apple pie salad is a creamy, crunchy, no-bake recipe that tastes just like dessert but fuels your body with 20 grams of protein. Made with fresh apples, Greek yogurt, cinnamon, and a drizzle of peanut butter, it’s a quick and healthy snack or post-workout treat. Perfect for when you’re craving apple pie flavor in a light, wholesome, and protein-packed treat!
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Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving

Equipment

  • 1 medium bowl or container
  • 1 mandoline or use a knife to thinly slice the apples

Ingredients

  • 1 apple
  • 1 cup Greek yogurt or plain coconut yogurt
  • 1-2 teaspoons honey or maple syrup
  • 1/2 teaspoon cinnamon

Toppings:

  • Drizzle of peanut butter
  • Chopped walnuts, pecans, or granola

Instructions

  • Add all ingredients to a bowl and mix until apples are evenly coated in yogurt. Top with a drizzle of peanut butter and chopped nuts or granola.

Notes

Nutrition info is calculated using 1 cup of plain unsweetened Greek yogurt, 1 teaspoon of honey, and 1/2 tablespoon of unsweetened peanut butter. Also, keep in mind that this recipe may seem high in sugar, but that is natural sugar from the apple.

Nutrition

Serving: 1serving | Calories: 260kcal | Carbohydrates: 39g | Protein: 20g | Fat: 4g | Fiber: 5.5g | Sugar: 22g
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Desserts

4-Ingredient Protein Rice Crispy Treats

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protein rice crispy treats stacked on a plate with mini marshmallows.

Adding protein to my favorite desserts is nothing new for me. I have a protein dunkaroo dip recipe, protein chocolate chip cookies, and edible protein cookie dough (among many more!). So when I set out to make another protein dessert recipe, I wanted something classic, quick, easy, and ideally no-bake – especially in this summer heat! Rice crispy treats exactly fit the bill. What I love most about this protein rice crispy treat recipe is it’s made with just 4 very simple ingredients. Marshmallows, butter, protein powder, and rice cereal come together to make a protein-packed treat with over 10 grams of protein per serving that are just as delicious as classic rice crispy treats!

overhead image of protein rice crispy treats cut into squares.

Why You’ll Love These Protein Rice Crispy Treats

  • High protein, fun treat: Each square delivers around 10g of protein, making them satisfying and energizing!
  • No-bake: Ready in about 10 minutes with minimal cleanup.
  • Kid-approved: Still soft, chewy, and kid-friendly – just with a protein boost!
  • Gluten-free and easily made vegan: These protein treats are made with gluten-free ingredients and can be made dairy-free and/or vegan (see the “adjust this recipe to your dietary needs” section below).

What Kind of Protein Powder Can I Use?

Use your favorite – vanilla or chocolate whey or plant-based work great. Just be aware that vegan powders might need adjustment: adding extra melted butter can help keep the texture just right!

protein rice crispy treats stacked on a plate with mini marshmallows.

Storage Instructions

Store squares in an airtight container at room temperature for up to 3 days – though they’re best enjoyed sooner for that perfect chewy texture. Want a more solid treat? Chill them briefly for firmer bars.

Adjust This Recipe to Your Dietary Needs

Make it Dairy-Free: Use dairy-free butter in place of regular butter to make this a non-dairy protein treat!

Make it Vegan: Use vegan marshmallows and vegan protein powder – I like this plant-based protein powder from Aloha.

protein rice crispy treats stacked on a plate with mini marshmallows.
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4-Ingredient Protein Rice Crispy Treats

These Protein Rice Crispy Treats are a no-bake, 4-ingredient protein snack with 10 grams of protein per square! Easy to make, gluten-free, and totally delicious, they’re a healthy twist on the classic treat.
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Prep Time: 10 minutes
Resting Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 9 servings

Equipment

  • 1 medium pot

Ingredients

  • 6 cups rice cereal
  • 5 tablespoons butter
  • 1 (12 ounce) bag marshmallows
  • 1 cup protein powder either vanilla or unflavored

Instructions

  • Line a 9×9-inch pan with parchment paper or lightly grease the inside of the pan with butter.
  • Melt the butter and marshmallows together in a medium pot over medium-low heat. Stir often until the mixture is smooth and marshmallows are completely melted.
  • Remove the pot from the heat, then add in the protein powder and mix together until fully combined.
  • Add in the rice cereal and quickly mix them into the melted marshmallow mixture.
  • Transfer the rice crispy treat mixture to your prepared baking dish, press it into an even layer, then let it sit at room temperature for 1-2 hours.
  • Remove the rice crispy treats from the pan and slice into squares then enjoy!

Nutrition

Serving: 1serving | Calories: 270kcal | Carbohydrates: 43g | Protein: 10g | Fat: 7g | Sugar: 20g
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