Whether you’re juggling Zoom calls or chasing toddlers, getting a healthy meal on the table can feel impossible. These 5 high-protein meals are quick, satisfying, and made with clean ingredients — perfect for any busy mama.
1. Viral High-Protein Breakfast Bowl with Eggs, Cottage Cheese & Hot Honey
Crispy chili crunch eggs, maple sausage, sweet potatoes, avocado, cottage cheese — all topped with hot honey and jam. Balanced, nourishing, and over 30g of protein.
Ingredients:
- 2 eggs
- 1–2 tsp chili crunch
- 2 maple sausage links
- ½–¾ cup roasted sweet potato cubes
- Arugula or microgreens
- ¼ avocado, sliced
- ⅓ cup cottage cheese
- 1 tsp chia jam
- Hot honey, salt & pepper
Instructions:
- Air fry or reheat sweet potatoes.
- Fry eggs in chili crunch.
- Heat sausage.
- Layer ingredients into a bowl.
- Add jam, hot honey, and season.
Tips:
- Use frozen potatoes + pre-cooked sausage
- Add hemp seeds or microgreens
2. Hot Honey Peach Chicken Bowl
Juicy balsamic chicken, caramelized hot honey peaches, cottage cheese, and fluffy rice. A sweet, spicy, high-protein summer bowl with 35–38g protein.
Ingredients (2 servings):
- 8–12 oz chicken tenders
- 1 cup cooked basmati rice
- 1 ripe peach, chopped
- 1–2 tsp hot honey
- Arugula
- ½ cup cottage cheese
- Olive oil, lime, balsamic vinegar
Instructions:
- Bake chicken at 400°F for 15 mins.
- Sauté peach in hot honey.
- Assemble with rice, arugula, chicken, peaches, and cottage cheese.
- Drizzle with hot honey + balsamic glaze.
Tips:
- Sub peaches with pineapple or tomatoes
- Use rotisserie chicken + microwave rice
3. High-Protein Avocado Egg Salad
Creamy, flavorful, and made without mayo. This protein-packed lunch has 33g protein and 5g fiber — perfect on toast or crackers.
Ingredients:
- 2 hard-boiled eggs
- ½ avocado
- 1 tbsp lemon juice
- ⅓ cup Greek yogurt
- 1 tsp Dijon mustard
- Salt, pepper, cayenne
- Sprouted or sourdough toast
Instructions:
- Mash eggs + avocado.
- Stir in yogurt, mustard, lemon, and seasonings.
- Spread on toast and add toppings if desired.
Why It Works:
- Quick, mayo-free, filling
- Great for lunch or meal prep
4. Baked Feta Greek Bowls
A high-protein twist on viral feta pasta — but bowl style. Roasted feta, tomatoes, meatballs, rice, and crunchy veggies.
Ingredients (1–2 servings):
- 8–10 pre-cooked or homemade meatballs
- 1 block sheep’s milk feta
- 1 cup cherry tomatoes
- 1 cup basmati rice
- Arugula or romaine
- ¼ cup cucumber (marinated)
- Olive oil, oregano, garlic powder
Instructions:
- Roast feta + tomatoes at 425°F for 15–18 mins.
- Heat meatballs separately or bake homemade.
- Warm rice and prep veggies.
- Smash feta-tomato into a sauce.
- Assemble bowl and finish with lemon or tahini.
Tips:
- Microwave rice for speed
- Add olives, pickled onions, or hummus
5. 15-Minute Low-Carb Chicken Pad Thai
Comfort food vibes, blood sugar-friendly macros. This sneaky healthy pad thai hits 36g protein, 8 net carbs, and is totally gluten-free.
Ingredients (2 servings):
- 12 oz cooked chicken breast
- 2 scrambled eggs
- ½ cup carrots
- ½ cup shelled edamame
- 2 tbsp chopped peanuts
- 1 tbsp hemp seeds
- 1 tbsp peanut butter
- Coconut aminos, lime juice
- 1 pack shirataki noodles
Instructions:
- Rinse + sauté shirataki noodles.
- Mix peanut butter, coconut aminos, lime for sauce.
- Scramble eggs. Add chicken, carrots, edamame.
- Toss in noodles + sauce.
- Top with peanuts + hemp seeds.
Tips:
- Sub chicken with tofu or shrimp
- Add sriracha for a kick
- Stores great for meal prep
If this post gave you ideas or made dinner feel a little easier — I’d love it if you shared it or saved it for later 💛
And come hang out with me on Instagram @kee_to_wellness where I share more high-protein recipes, real-life mom hacks, and honest wellness tips you can actually stick to.
