If you’ve been anywhere near FoodTok, you know that almost every week, new food videos flood social feeds, demanding the attention of home cooks. One particular viral trend that the app can’t seem to shake? High-protein recipes.
You’ll encounter creators making an array of meals and slapping the label high-protein on them. But with anything you spot online, take it with a grain of salt because people make false claims about the amount of protein in a product without using reliable sources. Despite this, protein is consistently in the limelight—and for good reason.
Protein helps the body repair and build muscles after exercising, keeps you feeling full after a meal, and supports immune system function, says Claire Rifkin, a registered dietitian nutritionist in New York City. Experts typically recommend getting anywhere from 15 to 30 grams per meal, but with any good thing, you don’t want to go overboard, says Serena Benali, a registered dietitian based in Alberta, Canada.
In my quest to find the best protein-packed recipes, I was particularly interested in those that don’t include protein powder. Dietary supplements are not regulated by the U.S. Food and Drug Administration, making it difficult to verify the ingredients or benefits claimed by the companies that sell them.
So, I tested seven high-protein (powder-free) recipes. Here’s how that went.
1. Cucumber Lox Salad
If you’re into NYC bagel culture, you know one of the most popular ways to enjoy one is with cream cheese, lox, and a bunch of fixings like red onions, capers, and tomatoes.
TikTok’s ‘Cucumber Guy’ Logan Moffitt went viral for showing followers a ridiculous number of ways to incorporate cucumbers into hearty meals, one of which is the insanely popular cucumber lox salad.
This recipe takes about ten minutes to prepare, with most of the work from chopping up all the veggies. I grabbed a mason jar and tossed in all of my ingredients: cream cheese, lox, sliced cucumbers, chopped red onions, caper, fresh dill, everything bagel seasoning, salt, pepper, and chili crisp. Then, I closed the lid and shook everything until it was combined.
The main source of protein in the salad comes from the fish, says Rifkin. For example, a three-ounce serving of smoked salmon has approximately 15 grams of protein. “I also like that this recipe includes some fiber-rich carbs from the cucumbers,” she says.
@logagm Truly the best cucumber recipe
The Verdict: Delicious and Satiating
If you commute to work, you can prepare this recipe the night before or in the morning and take it with you to the office. The taste reminded me of a delicious bite of a Philadelphia sushi roll, which packs creamy and smoky flavors.
Next time, I plan on eating it with a few shreds of nori sheets (dried seaweed) to add an umami flavor and delicious crunch, similar to a sushi roll.
Overall, this dish kept me satisfied during a busy day when I didn’t have time to grab a midday snack. I love that it’s customizable, so you can swap out the dressing or veggies in place of something else to keep things interesting.
2. Fluffy Yogurt
The moment I came across creators dumping packets of pudding mix into their yogurt to make “fluffy” yogurt, I knew I had to try it.
I followed a strawberry-infused version of the recipe from TikTok creator @_kennedynicole because it looked irresistibly delicious, and compared to a lot of high-protein trends, this one comes together fairly quickly—in under five minutes.
To give the yogurt that whipped texture, I combined three-quarters of a cup of Greek yogurt with a tablespoon of pudding mix, a pinch of baking powder, and a drizzle of sweetener—I chose honey, but stevia or agave would also work. After mixing, the curds thickened in texture.
The appeal of this viral hack is that it changes the texture of Greek yogurt. Rather than being smooth and creamy, it becomes light and puffy, Benali says. “This fluffy version can provide a different mouthfeel, adding variety to your snack or breakfast routine,” she explains.
I flavored my fluffy yogurt with a strawberry creme pudding mix, but you can use any pudding you want. I then topped it with fresh sliced strawberries and granola. Because this recipe has nearly 20 grams of protein, I felt full until lunchtime.
@_kennedynicole let’s make @buffunicorn fluffy yogurt my new favorite high protein/low cal snack!
The Verdict: Too Sweet for My Taste
My main gripe with this recipe is that it tasted artificial. It reminded me of those drinkable Danimals yogurts, which, for my palette, are too sweet in the morning.
It turns out there are 18 grams of sugar per serving in the pudding pack that I incorporated into this recipe. If you are monitoring your sugar intake, you may want to check the sugar and artificial sweetener content of your ingredients, Benali says.
3. Egg Flight
When you hear the word flight in the food and beverage industry, you probably think of a few neatly organized shot glasses filled with different types of alcohol. But TikTok foodies put their own spin on this in what they call “egg flights,” where halves of boiled eggs are meticulously laid out on a board and topped with various seasonings. Since I typically eat a few boiled eggs as a quick bite throughout the week, this dish was right up my alley.
Eggs are a powerhouse; they contain upwards of six to eight grams of protein each, says Benali. “With an egg flight, you can enjoy multiple variations in one meal, making it easy to reach around 18 grams of protein if you include three eggs,” she says. And if you tend to grow bored with the same flavors—or want to use up a bunch of ingredients in your kitchen—this is a great route.
I followed an egg flight recipe from @heresyourbite. However, I made some original creations based on what I already had sitting in my fridge. I made a spread of egg halves and topped one with a garden medley of cherry tomatoes, cucumbers, and red onions; another with traditional Greek salad ingredients like olives, banana peppers, red onions, and feta; another with lox and capers; and finally, one with a homemade bacon-cheddar topping.
@heresyourbite How I made my egg flight using Martha Stewart’s boiled egg method Here’s how to make them: FILLING 1/3-1/2 cup @Kewpieusa 1 tsp dijon, to taste 1/2 shallot, finely diced 1 clove garlic, grated 2-4 dashes of tabasco Salt and pepper, to taste 1/4 tsp vinegar 1. Place your eggs in a pan. Pour in cold water and cover the eggs with 1 inch of water. Add in a pinch of salt (optional splash of vinegar) and bring to a boil 2. Once boiling, cover, remove from heat, and let sit for 12-13 minutes 3. Place eggs in an ice bath to cool or run under cold water 4. Gently roll/tap the eggs to release the shell and peel 5. Add yolks to a bowl followed by your kewpie mayo, dijon, shallot, grated garlic, tabaso, salt, pepper, and vinegar. Stir to combine and taste for seasonings. 6. Assemble your deviled eggs. Here’s the ingredients I used for each flavor: Cacio e Pepe | Freshly grated parm and black pepper Chili Garlic | @FLY BY JING , feta, sesame seeds, chives BEC | Crumbled bacon, shredded cheddar, chives Elote | Fire roasted corn, lime juice, Valentina hot sauce, tajin, cotija cheese (I forgot to add the cheese) #eggflight #egg #eggs #eggrecipe #hardboiledegg #deviledeggs #deviledeggflight #deviledeggrecipe #eggtok #eggtiktok #foodtiktok #easyrecipe #easyrecipes #howto #howtoboileggs #kewpiemayo #marthastewart
The Verdict: Tasty and Energy-Boosting
Not only did this meal fill me up for lunch, but I also loved that I got to use up a bunch of food that would have otherwise gone to waste. Playing artist with my blank-egg canvas brought a lot of joy to my midday break, providing me with a delicious plate to fuel my daily afternoon walk, where I strive to reach 5,000 steps. Needless to say, I hit my goal with this energizing meal.
4. Blueberry-Muffin Smoothie
A thick and hearty smoothie is one of my favorite breakfast foods when I’m on the go. When I came across a blueberry-muffin smoothie recipe on TikTok from user @kamry.blessed, I knew it would be the perfect meal to bring on my morning walk.
I blended one frozen banana, one cup of frozen blueberries, one-half cup of rolled oats, two tablespoons of chia seeds, two tablespoons of peanut butter, a pinch of cinnamon, and one cup of milk.
According to Benali, smoothies make for a satisfying breakfast because they allow you to mix in a variety of high-protein ingredients. “Greek yogurt adds creaminess and protein, while dairy milk boosts texture and nutritional value,” she says.
@kamry.blessed This blueberry muffin smoothie is yummy at any age! I love having quick options for the mornings. Eden enjoyed it as well once she got over the fact that I gave her the wrong color cup. Let me know in the description if you’re a morning person or not. I’m not! Ingredients •2 bananas •2 cups frozen blueberries •1/2 cup of oats •3 tbsp chia seeds •3 tbsp peanut butter •2 cups of milk (we use raw Jersey cow milk) Combine all of your ingredients together and blend! You can add in some honey or maple syrup if you’d like it to be sweeter! #smoothie #easybreakfast #blw #momsoftiktok #viral
The Verdict: Mouthwatering
Infused with refreshing blueberry flavors and a hint of warm cinnamon, this ultra-creamy smoothie was delicious. It was also very filling, containing nearly 20 grams of protein. Now that I’ve tried this drink, I’ve worked it into my weekly rotation.
5. Cottage Cheese Flatbread Topped with Genoa Salami
Out of all the recipes I tried for this story, the one that scared me the most was this cottage cheese flatbread trend I kept seeing pop up on my TikTok feed.
Between watching creators dump cartons of cottage cheese on a baking sheet or, worse, trying to convince their followers that they were making a pizza dupe, I had a lot of reservations. But I decided to go for it and followed a recipe created by @whatmollymade.
This high-protein flatbread-of-sorts involves blending one cup of cottage cheese with two eggs, salt, and dried oregano into a batter. The tutorial instructs you to pour this “dough” onto a flat cookie sheet and bake it for about 35 minutes at 350 degrees Fahrenheit. (FYI: The cooking time varies by oven, so it’s best to monitor your flatbread until the top begins to brown.)
After I grabbed the baked cottage cheese from my oven, I took my own route and topped the warm crust with mozzarella and Genoa salami. Then, I popped the flatbread back into the oven for about three minutes to melt the cheese.
@whatmollymade Viral cottage cheese flatbread! Recipe It’s 10/10! What you need: 1 cup cottage cheese 2 eggs 1 tsp garlic powder 1 tsp Italian seasoning Add everything to a blender and blend until smooth. Pour onto a 9×13 parchment lined baking sheet. Bake at 350 for 35 minutes. Cool for 10 minutes! This makes 2 flatbreads. *If you only have a half sheet pan, double the recipe (same cook time). Youll have 4 servings! #cottagecheese #viral #lowcarb #highprotein
The Verdict: Honestly, Not So Good
While I was eager to enjoy a slice, with upwards of 30 grams of protein per serving (the added mozzarella and salami increased the protein value), it wasn’t easy to eat or finish, for that matter, which is unfortunate considering how pretty it looks.
Even though it’s supposed to mimic a pizza, the lack of substance in the batter gives it a soggy texture, making it difficult to lift.
It also had an overwhelming eggy taste, which I usually don’t mind, but I couldn’t get over the soft and wet texture. I recommend making a simple frittata like this one instead. You’ll get a crispier crust and about 20 grams of protein.
6. Greek Yogurt Clusters
TikTok will typically point you toward a Greek yogurt cluster for a quick and easy high-protein snack. The frozen treat includes upwards of 10 grams of protein per serving and promises to fuel your most active adventures.
I followed a recipe from @oatsfairy and assembled my frozen bites using vanilla-flavored Greek yogurt, honey, fresh strawberries, and dark chocolate.
Greek yogurt typically has nearly double the amount of protein of traditional yogurt, which makes it an excellent option for someone trying to increase their protein intake, says Rifkin. “Yogurt is also a great source of probiotics—which supports gut health—and can be easily paired with other foods like fruits and nuts to increase the nutritional value of a snack,” she says.
@oatsfairy chocolate covered strawberry yogurt clusters -chopped strawberries -1 cup greek yogurt -1 tsp vanilla extract -3 to 4 tbsp honey or agave -1 cup chocolate chips -1 tbsp coconut oil mix the yogurt, honey, and vanilla, fold in the chopped strawberries. scoop into clusters and freeze for 1-2 hours. once they are frozen, coat the clusters in the melted chocolate. place back into the freezer for another 10 min #healthyrecipes #healthydessert #easyrecipes #strawberries
The Verdict: My Favorite of the Bunch
This was definitely one of the best treats I have ever tried. I had so much fun dipping the frozen yogurt clusters in melted dark chocolate. Once they were finished, I couldn’t stop telling my partner how much I adored them.
Keep in mind that this recipe takes at least a few hours to finish because you have to reserve time for the yogurt to freeze. It’s ideal to make it on meal-prep days, and then you can just reach for it in your freezer when you need a quick snack.
Overall, they were very satisfying and brought me much more joy than my usual protein bars ever could. Plus, they’re super customizable.
I can’t wait to try these stuffed with mango, blueberries, or cherries. (Quick tip: To save your teeth and jaw, let them thaw a little before eating so they aren’t rock-solid when you go in for a bite.)
7. Trader Joe’s Red Lentil Pasta
People cannot stop making videos detailing their admiration for Trader Joe’s Red Lentil Sedanini Pasta. According to many, it’ll help you create a ten-minute dinner with no fuss. Just one serving—about one cup of dry penne—contains 15 grams of protein.
Lentil pasta is a great source of plant-based protein, says Benali. “It’s an excellent option for vegetarians and vegans, offering a nutritious alternative to traditional pasta,” she says. Plus, it’s high in fiber because it contains nearly six grams, Rifkin adds.
While I kept my pasta simple (I topped mine with tomato sauce and Parmesan cheese), you can customize this dish to your liking, Rifkin says. “For added nutrition, I recommend tossing in a handful of greens like spinach or baby kale,” she says. Leafy greens add nutrients like fiber, iron, magnesium, potassium, and calcium.
If you need inspiration, check out @lexiewoodardd‘s vegetable red lentil pasta.
@lexiewoodardd Easiest meal prep. Tastes unreal and the pasta has 15 grams of protein alone!!! You can add more veggies and or protein. Enjoy #traderjoes #easydinner #healthyrecipes #mealprep #highprotein
The Verdict: More, Please
As a vocal pasta lover, I was pleasantly surprised by how delicious this noodle dish tasted.
While savoring my delicious red lentil pasta and reflecting on all the recipes I’ve tested, I came to the realization that upping your protein intake should never come at the expense of flavor in your favorite meals.
Ashia Aubourg is a freelance food writer based in the northeast. Her passion for food stemmed from the hours she spent binge-watching cooking shows when she was just six years old. Aside from testing new recipes in her kitchen, she enjoys hiking, taking long walks, and foraging for mushrooms.
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