We’ve created some uniquely delicious high protein recipe ideas for nutrient-dense eating! Our emphasis is on protein and fiber, and these little dishes are loaded with both, plus each has a twist–something you might typically not think of.

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As a dedicated foodie, I’m not going to be eating bland chicken to get my protein! Easy and delicious are what I aim for. It brings me joy to make and eat these colorful combinations, and you’ll surely love them as much as I do.

Teri’s High Fiber And High Protein Recipe Ideas

We hear more and more that it’s important to get plenty of protein, and while experts don’t agree on exactly how much is ideal, your need for protein increases as your activity level increases. For fiber, 25 to 30 grams a day is recommended. Let’s make it as delicious as possible!

I love this high protein recipe for a grinder salad. I mix a can of beans with some of my favorites, like olives, salami, and Manchego cheese, among other things. Check out the recipe below for details. It’s very easy to create a high fiber, high protein snack, and finish it off with Parmesan crisps, which will get you to your goal. Fresh berries always make a dish more delicious and beautiful.

white plate a bowl of grinder salad, strawberries, & crisps.

The Classic Grinder Salad

Grinder Salad, Parmesan crisps, and berries.

  1. 1-1/4 cups of Grinder Salad = 5.5 grams fiber and 1.75 grams protein.
  2. 13 small Parmesan crisps = 9 grams protein.
  3. 1 1/2 cups strawberries, whole = 1.5 grams protein and 4.5 grams fiber.

The full recipe for this plate is located in the recipe card at the bottom of this post.

TOTAL FIBER: 10 grams

This feels like a kid’s lunch bowl: pieces of Chomps Chompling sticks, cubes of cheddar cheese, slices of apple, and high-fiber Flackers crackers to dip in hummus. I love a total kid’s snack moment for grown-ups.

hummus seed crackers cheese chomps apples

Hummus & Dippers

Hummus with Marinated Red Onions, seed crackers, beef jerky, cheddar cheese, and apples.

  1. 2.5 oz of cheddar cheese = 17.5 grams protein.
  2. 1 medium apple = 0.5 grams protein and 4.8 grams fiber.
  3. Three Chomps Chomplings =12 grams protein.
  4. Eight high-fiber crackers, like the Flackers brand = 6 grams protein and 9 grams fiber.
  5. 3/4 cup hummus with Marinated Onions = 11.25 grams fiber and 14.25 grams protein.

TOTAL PROTEIN: 50.25 grams
TOTAL FIBER: 25.05 grams

Who says high fiber has to be boring? Level up a serving of cottage cheese by topping it with hemp seeds and chopped pistachios. It makes a great dip with jicama, cucumbers, and baked vegetable chips. Wasabi peas are an unexpected and wonderful way to finish it off.

cottage cheese cucumber dried chips jicama

Cottage Cheese With Nut Topping

Cottage cheese with nuts and seeds, cucumber, jicama, wasabi peas, and dehydrated vegetable chips.

  1. 1/2 cup jicama = 3 grams of fiber and 0.45 grams protein.
  2. 1/2 cup cucumber = 0.3 grams protein and 0.3 grams fiber.
  3. 1 cup cottage cheese = 25 grams protein.
  4. 1 oz Pistachios = 5.8 grams protein and 2.8 grams fiber.
  5. 2 tablespoons hemp seeds = 6.3 grams of protein and 0.8 grams fiber.
  6. 1 ounce wasabi peas = 4 grams protein & 1 gram fiber.
  7. 1.5 ounces dehydrated vegetable mix = 1.5 grams protein & 4.5 grams fiber.

TOTAL PROTEIN: 43.35 grams
TOTAL FIBER: 12.4 grams

One of my favorite high protein recipe ideas, is my nutrient-dense homemade chicken salad, which is so easy to put together, and it’s perfect with avocado. The combined protein and fiber in edamame alongside some Parmesan crisps (because they’re loaded with protein) is such a delicious hack.

chicken salad edamame avocado parm crisps

Chicken Salad

Chicken salad with edamame, avocado, and Parmesan crisps.

  • Mini Chicken Salad =
    • 1 cup rotisserie chicken breast = 40.5 grams protein.
    • 2 tablespoons chives = 0.2 grams protein and 0.2 grams fiber.
    • 1/4 cup chopped celery = 0.69 grams protein and 0.4 grams fiber
    • 1/4 cup chopped onions = 0.67 grams fiber and 0.32 grams protein.
    • 1/4 cup mayo
  • 1 cup of edamame = 17 grams protein and 8 grams fiber.
  • 1/2 avocado = 2 grams protein and 6.7 grams fiber.
  • 3 Parmesan crisps = 9 grams protein.

TOTAL PROTEIN: 69.71 grams
TOTAL FIBER: 15.97grams

Sometimes simple is best. I absolutely love a jammy egg with a bit of chili crisp oil. And for me, there’s nothing more delicious than a simply prepared serving of broccolini. We finished this one off with avocado and blueberries, which offer plenty of protein and fiber.

eggs berries broccolini avocado

Jammy Eggs

Jammy eggs with chili crisp, blueberries, broccolini, and avocado

  1. 3 jammy eggs with chili crisp = 18 grams protein.
  2. 1 cup of blueberries = 1gram protein & 4 grams fiber.
  3. 1/2 an avocado = 2 grams protein. and 6.7 grams fiber.
  4. 1 cup chopped broccolini = 3 grams fiber.

TOTAL FIBER: 13.7 grams

I get the most amazing whole milk yogurt from my local Michigan farmer. It is simply delicious, especially with the addition of a bit of pomegranate, sliced apple, peanut butter, and some mixed nuts, which get you to the final protein-fiber goal. It’s fun to dip the apples in the yogurt or peanut butter.

apples yogurt nuts peanut butter

Yogurt & Dippers

Mediterranean or Greek yogurt with pomegranate seeds, peanut butter, apples, and nuts.

  1. 3/4 cup greek yogurt = 16 grams protein
  2. 2 tablespoons of peanut butter = 8 grams protein & 1.9 grams fiber
  3. 1/4 cup mixed nuts = 6.75 grams protein & 2.5 grams fiber
  4. Pomegranate = 0.6 grams fiber
  5. 1 large apple = 5 grams fiber

TOTAL PROTEIN: 30.75 grams
TOTAL FIBER: 10 grams

My Sizzling Everyday Roasted Chicken Breast cut into cubes is so great to have around, especially when you pair it with my Pistachio Pesto, sliced cucumbers, and a fresh berry. It will get you to the goal, but with a little twist.

raspberries chicken pesto cucumber


Chicken with pistachio pesto, raspberries, and cucumbers.

  1. 1/2 cup diced chicken = 21.5 grams protein
  2. 1/4 cup pistachio pesto = 6.25 grams protein
  3. 1 cup raspberries = 8 grams fiber
  4. Pistachio pesto fiber = 3.85 grams fiber

TOTAL PROTEIN: 27.75 grams
TOTAL FIBER: 11.5 grams

If you’ve never tried blending cottage cheese and yogurt together in a scrambled egg, it is so spectacularly delicious. Add a little cheddar cheese, and you’re getting a lot of protein. I love finishing it off with the good fat of an avocado and a handful of berries for fiber.

cheesy eggs, avocado onions blackberries

Cheesy Eggs

Cheesy eggs with avocado, marinated onions, and blackberries.

  1. 2 eggs = 12 grams protein
  2. 1/2 cup of cottage cheese = 12.5 grams protein
  3. 1 oz cubbed cheddar cheese = 7 grams protein
  4. 2 oz. onion = 0.2 grams protein & 1 gram fiber
  5. 1/2 an avocado = 7 grams fiber
  6. 1/2 cup blackberries = 4 grams fiber

TOTAL PROTEIN: 31.7 grams
TOTAL FIBER: 12 grams

I love this one because it feels like such a twist. Cubes of roasted sweet potatoes, and hummus to dip both celery and Parmesan crackers.

sweet potatoes crisps celery hummus

Hummus & Dippers

Hummus with chili crisp and celery, Parmesan crisps, and roasted sweet potatoes

  1. 1/2 cup hummus with chili crisp= 9.5 grams protein & 8 grams fiber
  2. 4 large Parmesan crisps = 12 grams protein
  3. 1/2 cup sweet potato = 2 grams fiber
  4. 2oz celery = 1 gram fiber

TOTAL PROTEIN: 21.5 grams
TOTAL FIBER: 11 grams

If you make any of Teri’s high fiber and high protein recipe ideas, rate and review it below to let me know what you think! And if you’re looking for more fun, sign up for our Friday Favorites newsletter, and follow along on PinterestInstagram, and TikTok!

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white plate a bowl of grinder salad, strawberries, & crisps.

Teri’s Favorite High Protein Snack: Grinder Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: nocrumbsleft
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings


I love this high protein recipe for Grinder Salad! It’s easy to make, stores great, and tastes fabulous!


For dressing:

  •   1/3 Marinated Red Onion oil
  •   2 teaspoons chopped garlic
  •   1/2 teaspoon dijon mustard
  •   Pinch of salt and pepper to taste

For Salad:

  •   1 can garbanzo beans, drained and rinsed
  •   1 cup matchstick sliced salami
  •   1/2 cup halved green olives
  •   1/2 cup fresh mozzarella pearls
  •   1/3 cup small chopped Peppadew peppers
  •   1/4 cup 1/4” cubed Manchego cheese
  •   1/4 cup small chopped pepperoncini peppers
  •   1/4 cup chopped marinated onions, drained


  1. In a bowl, add all the dressing ingredients and shake to combine.

  2. Add the salad ingredients to the bowl and toss to combine.

  3. Store the salad in a jar or airtight container and, if possible, allow the salad to marinate in the refrigerator for at least 30 minutes, before serving.


  • Serving Size:
  • Calories: 225
  • Sugar: 0.9 g
  • Sodium: 1299.8 mg
  • Fat: 8.7 g
  • Carbohydrates: 25 g
  • Protein: 14.8 g
  • Cholesterol: 12.4 mg