25 High-Protein Thanksgiving Recipes for the Whole Feast

Planning Thanksgiving is easier when the whole menu comes from one place. These 25 recipes cover the feast from start to finish, with a dry-brined roast turkey and four other mains, starters for the first hour, nine sides, a make-ahead breakfast for the morning, and six desserts.

Every dish is built around a clear protein source, from turkey, beef, and salmon to beans, lentils, eggs, Greek yogurt, and cheese. Each lands at about 16 to 48 grams of protein per serving, and many can be made a day or two ahead to keep the cooking manageable.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Dry-Brined Herb Roast Turkey

Dry-brining the turkey a day or more ahead seasons the meat all the way through and gives you crisp, golden skin without a bucket of brine. Herb butter under the skin keeps the breast juicy while the bird roasts.

Servings: 12

Total time: 4 hours, plus 1 to 3 days dry-brining

Estimated protein: About 48 grams per serving, mainly from turkey, with a small contribution from chicken broth.

Ingredients

• 1 whole turkey (12 to 14 pounds), thawed in the refrigerator if frozen, giblets and neck removed
• 3 tablespoons kosher salt
• 2 teaspoons ground black pepper
• 2 teaspoons dried thyme
• 1 teaspoon dried sage
• 1/2 cup unsalted butter, softened
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh sage
• 1 tablespoon fresh thyme leaves
• 1 teaspoon chopped fresh rosemary
• 1 lemon, halved
• 1 yellow onion, quartered
• 1 head garlic, halved crosswise
• 1 cup low-sodium chicken broth

Instructions

1. One to three days before roasting, pat the turkey dry. Mix the salt, pepper, dried thyme, and dried sage. Gently loosen the breast skin and rub about a third of the mixture under it, then rub the rest over the outside and inside the cavity. Set the turkey on a rack in a roasting pan and refrigerate, uncovered, for 24 to 72 hours. A frozen turkey needs about 1 day of refrigerator thawing for every 4 to 5 pounds before you start.
2. On roasting day, set an oven rack in the lowest position and heat the oven to 425°F (220°C). Pat the turkey dry without rinsing it.
3. Mash the butter with the garlic, fresh sage, fresh thyme, and rosemary. Spread most of it under the breast skin and the rest over the outside of the bird.
4. Place the lemon, onion, and halved garlic head in the cavity. Tuck the wing tips under the body and tie the legs together. Pour the broth into the roasting pan.
5. Roast for 30 minutes, then reduce the oven temperature to 350°F (180°C). Roast for 2 to 2 1/2 hours more, basting with the pan juices every 45 minutes and tenting the breast with foil if it browns too quickly, until a food thermometer reads 165°F (74°C) in the thickest part of the thigh (not touching the bone) and in the thickest part of the breast.
6. Transfer the turkey to a cutting board and let rest for 30 to 40 minutes before carving. Strain the pan juices to serve alongside.

2. Spatchcock Roast Chicken with Lemon and Herbs

Flattening the chicken before roasting means it cooks evenly in under an hour, with crisp skin from edge to edge. It’s an easy second main for a crowd, or the star of a smaller Thanksgiving.

Servings: 6

Total time: 1 hour 10 minutes

Estimated protein: About 36 grams per serving, mainly from chicken, with a smaller contribution from Greek yogurt.

Ingredients

For the chicken:

• 1 whole chicken (about 4 pounds)
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon fresh thyme leaves
• 1 teaspoon finely grated lemon zest
• 1 1/2 teaspoons kosher salt
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground black pepper
• 1 lemon, thinly sliced

For the yogurt sauce:

• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped fresh parsley
• 1 small clove garlic, grated
• Pinch of kosher salt

Instructions

1. Heat the oven to 450°F (230°C).
2. Place the chicken breast side down on a cutting board. Using kitchen shears, cut along both sides of the backbone and remove it. Flip the chicken and press firmly on the breastbone to flatten it. Pat dry.
3. Mix the olive oil, garlic, rosemary, thyme, lemon zest, salt, smoked paprika, and pepper. Rub it over and under the skin.
4. Arrange the lemon slices on a rimmed baking sheet and place the chicken on top, skin side up.
5. Roast for 40 to 50 minutes, until the skin is deep golden and a food thermometer reads 165°F (74°C) in the thickest part of the breast and thigh. Let rest for 10 minutes.
6. Whisk the yogurt sauce ingredients, carve the chicken, and serve with the sauce.

3. Garlic Herb Sirloin Roast with Chimichurri

A garlic and herb crust gives this sirloin roast deep flavor, and a bright, punchy chimichurri cuts through the richness of the whole meal. It’s a good second main for anyone who prefers beef to poultry.

Servings: 8

Total time: 1 hour 45 minutes

Estimated protein: About 37 grams per serving, almost entirely from beef sirloin.

Ingredients

For the roast:

• 1 boneless top sirloin roast (about 3 pounds)
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon fresh thyme leaves
• 2 teaspoons kosher salt
• 1 teaspoon ground black pepper

For the chimichurri:

• 1 cup packed fresh parsley, finely chopped
• 2 tablespoons fresh oregano leaves, finely chopped
• 3 cloves garlic, minced
• 1/2 cup extra-virgin olive oil
• 3 tablespoons apple cider vinegar
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon kosher salt

Instructions

1. Pat the beef dry. Mix the olive oil, garlic, rosemary, thyme, salt, and pepper and rub it all over the roast. For deeper seasoning, refrigerate uncovered for up to 1 day.
2. Heat the oven to 450°F (230°C). Place the roast fat side up on a rack set in a roasting pan and roast for 15 minutes.
3. Reduce the oven temperature to 325°F (165°C) and roast for 40 to 60 minutes more, until a food thermometer inserted into the center reads 145°F (63°C).
4. Transfer to a cutting board, tent loosely with foil, and let rest for 15 minutes.
5. Meanwhile, stir together all the chimichurri ingredients and let stand for 10 minutes.
6. Slice the beef thinly against the grain and spoon the chimichurri over the top.

4. White Bean and Kale Stuffed Portobellos

Meaty portobello caps hold a garlicky filling of white beans, kale, and sun-dried tomatoes under melted mozzarella. They give vegetarian guests a satisfying main of their own.

Servings: 4

Total time: 45 minutes

Estimated protein: About 20 grams per serving, mainly from mozzarella and white beans, with a smaller contribution from Parmesan.

Ingredients

• 8 medium portobello mushroom caps, stems and gills removed
• 2 tablespoons olive oil, divided
• 1/2 teaspoon kosher salt, divided
• 1 shallot, minced
• 3 cloves garlic, minced
• 3 cups chopped kale leaves
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/4 cup oil-packed sun-dried tomatoes, drained and chopped
• 1/4 teaspoon red pepper flakes
• 4 ounces part-skim mozzarella cheese, shredded (about 1 cup), divided
• 1/2 cup (about 1 1/2 ounces) finely grated Parmesan cheese, divided
• 1/4 cup panko breadcrumbs

Instructions

1. Heat the oven to 400°F (200°C). Brush the mushroom caps with 1 tablespoon of the olive oil, sprinkle with 1/4 teaspoon of the salt, and place gill side up on a parchment-lined baking sheet. Roast for 10 minutes, then pour off any liquid.
2. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the shallot and cook for 2 minutes, then the garlic for 30 seconds. Add the kale and cook for 3 to 4 minutes, until wilted.
3. Stir in the beans, sun-dried tomatoes, red pepper flakes, and remaining salt and lightly mash about a quarter of the beans. Remove from the heat and stir in half the mozzarella and half the Parmesan.
4. Fill the mushroom caps with the bean mixture and top with the remaining mozzarella, remaining Parmesan, and the panko.
5. Bake for 12 to 15 minutes, until the cheese is melted and golden and the mushrooms are tender.

5. Pistachio-Crusted Salmon

A thin layer of lemony yogurt holds a crunchy pistachio and herb crust on these salmon fillets, which bake in about 15 minutes. The bright green topping makes them look festive on the table.

Servings: 6

Total time: 30 minutes

Estimated protein: About 32 grams per serving, mainly from salmon, with a smaller contribution from pistachios and Greek yogurt.

Ingredients

• 6 skin-on salmon fillets (about 5 ounces each)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/4 cup plain nonfat Greek yogurt
• 1 teaspoon finely grated lemon zest
• 1/2 cup shelled unsalted pistachios, finely chopped
• 2 tablespoons panko breadcrumbs
• 1 tablespoon chopped fresh dill
• 1 tablespoon olive oil
• Lemon wedges, for serving

Instructions

1. Heat the oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
2. Pat the salmon dry, place skin side down on the sheet, and season with the salt and pepper.
3. Mix the Greek yogurt and lemon zest and spread a thin layer over the top of each fillet.
4. Stir together the pistachios, panko, dill, and olive oil, then press the mixture onto the yogurt.
5. Bake for 12 to 15 minutes, until the crust is golden, the salmon flakes easily, and a food thermometer inserted into the thickest part reads 145°F (63°C). Serve with lemon wedges.

6. Butternut Squash and White Bean Soup

Butternut squash and cannellini beans simmer together and blend into a velvety soup that’s thick, creamy, and gently scented with sage. A swirl of Greek yogurt and toasted pepitas make it a bowl worth starting the feast with.

Servings: 6

Total time: 1 hour

Estimated protein: About 17 grams per serving, mainly from white beans and Greek yogurt, with a smaller contribution from Parmesan.

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh sage
• 1/4 teaspoon ground nutmeg
• 2 1/2 pounds butternut squash, peeled, seeded, and cut into 1-inch cubes
• 2 cans (15 ounces each) cannellini beans, rinsed and drained
• 5 cups low-sodium vegetable broth
• 1 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/2 cup (about 1 1/2 ounces) finely grated Parmesan cheese
• 3/4 cup plain nonfat Greek yogurt, for serving
• 1/3 cup roasted pepitas, for serving

Instructions

1. Heat the olive oil in a large Dutch oven over medium heat. Add the onion and carrots and cook for 6 to 7 minutes, until softened. Stir in the garlic, sage, and nutmeg and cook for 1 minute.
2. Add the squash, beans, broth, salt, and pepper and bring to a boil. Reduce the heat, cover, and simmer for 20 to 25 minutes, until the squash is very tender.
3. Blend until smooth with an immersion blender, or in batches in a blender with the lid vented. Stir in the Parmesan until melted, thinning with a little water if needed.
4. Ladle into bowls and top each with a swirl of Greek yogurt and a sprinkle of pepitas.
5. To make ahead, refrigerate the soup without toppings for up to 4 days and reheat until it reaches 165°F (74°C).

7. Garlic Shrimp Skewers with Herb Yogurt Sauce

Garlicky, smoky shrimp skewers cook in just a few minutes on a grill pan or under the broiler. A cool herb yogurt sauce makes them easy to dip and pass around.

Servings: 6

Total time: 40 minutes

Estimated protein: About 26 grams per serving, mainly from shrimp, with a smaller contribution from Greek yogurt.

Ingredients

For the shrimp:

• 1 1/2 pounds large raw shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon finely grated lemon zest
• 1 teaspoon smoked paprika
• 1/2 teaspoon kosher salt
• 1/4 teaspoon red pepper flakes
• 2 tablespoons chopped fresh parsley
• 12 wooden skewers, soaked in water for 30 minutes

For the sauce:

• 3/4 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh parsley
• 1 small clove garlic, grated
• 1/4 teaspoon kosher salt

Instructions

1. Toss the shrimp with the olive oil, garlic, lemon zest, smoked paprika, salt, and red pepper flakes. Cover and refrigerate for 15 to 30 minutes.
2. Whisk the sauce ingredients together and refrigerate until serving.
3. Heat a grill pan or outdoor grill over medium-high heat, or heat the broiler with a rack 6 inches from the heat.
4. Thread the shrimp onto the skewers. Cook for 2 to 3 minutes per side, until pink and opaque and a food thermometer inserted into the thickest shrimp reads 145°F (63°C).
5. Sprinkle with the parsley and serve with the herb yogurt sauce.

8. Smoked Trout Dip

Smoked trout, horseradish, and lemon blend into a creamy, savory dip that takes 15 minutes to make. It keeps for two days in the fridge, so it’s ready the moment guests walk in.

Servings: 6

Total time: 15 minutes, plus chilling

Estimated protein: About 18 grams per serving, mainly from smoked trout, with a smaller contribution from Greek yogurt and Neufchâtel cheese.

Ingredients

• 4 ounces Neufchâtel cheese, softened
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon prepared horseradish
• 1 teaspoon finely grated lemon zest
• 1 tablespoon fresh lemon juice
• 12 ounces smoked trout fillets, skin removed and flaked
• 2 tablespoons chopped fresh chives
• 1 tablespoon chopped fresh dill
• 1/4 teaspoon ground black pepper
• 1 English cucumber, sliced, for serving
• 2 heads Belgian endive, leaves separated, for serving
• 24 whole-grain crackers, for serving

Instructions

1. In a medium bowl, beat the Neufchâtel, Greek yogurt, horseradish, lemon zest, and lemon juice until smooth.
2. Fold in the trout, chives, dill, and pepper, leaving some larger flakes for texture.
3. Cover and refrigerate for at least 30 minutes or up to 2 days.
4. Serve with the cucumber slices, endive leaves, and crackers.

9. Spinach Feta Egg Bites

Blended eggs and cottage cheese bake into tender, fluffy bites studded with spinach, roasted red pepper, and feta. They’re easy to grab with one hand and work for a Thanksgiving brunch or a pre-dinner snack.

Servings: 6 (2 egg bites each)

Total time: 40 minutes

Estimated protein: About 17 grams per serving, mainly from eggs and cottage cheese, with a smaller contribution from feta.

Ingredients

• Olive oil, for greasing the pan
• 10 large eggs
• 1 cup low-fat (2%) cottage cheese
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon garlic powder
• 2 cups baby spinach, finely chopped
• 1/3 cup jarred roasted red peppers, drained and chopped
• 2 green onions, thinly sliced
• 3 ounces feta cheese, crumbled

Instructions

1. Heat the oven to 350°F (180°C) and generously grease a 12-cup muffin tin with olive oil.
2. Blend the eggs, cottage cheese, salt, pepper, and garlic powder until smooth.
3. Divide the spinach, roasted red peppers, green onions, and feta among the muffin cups, then pour in the egg mixture until each cup is about three-quarters full.
4. Bake for 20 to 25 minutes, until puffed, set in the center, and a food thermometer inserted into the center of a bite reads 160°F (71°C).
5. Cool for 5 minutes, then run a knife around the edges to release. Refrigerate leftovers for up to 4 days and reheat until hot, about 165°F (74°C).

10. Quinoa, Mushroom, and Chicken Sausage Stuffing

Fluffy quinoa makes the base of this savory stuffing, tossed with browned chicken sausage, mushrooms, cranberries, and toasted pecans. It cooks on the stovetop in under an hour and reheats well if you make it a day ahead.

Servings: 8

Total time: 50 minutes

Estimated protein: About 17 grams per serving, mainly from chicken sausage and quinoa, with a smaller contribution from Parmesan.

Ingredients

• 1 1/2 cups quinoa, rinsed
• 3 cups low-sodium chicken broth
• 1/2 cup chopped pecans
• 1 tablespoon olive oil
• 1 pound mild chicken sausage, casings removed
• 1 medium yellow onion, diced
• 3 celery ribs, diced
• 8 ounces cremini mushrooms, sliced
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh sage
• 1 teaspoon fresh thyme leaves
• 1/3 cup dried cranberries
• 1/2 cup (about 1 1/2 ounces) finely grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

Instructions

1. Combine the quinoa and broth in a saucepan and bring to a boil. Cover, reduce the heat to low, and simmer for 15 minutes. Let stand covered for 5 minutes, then fluff with a fork.
2. Meanwhile, toast the pecans in a large dry skillet over medium heat for 3 to 4 minutes, until fragrant. Transfer to a plate.
3. Add the olive oil and sausage to the skillet over medium-high heat and cook for 7 to 9 minutes, breaking it up, until browned and a food thermometer reads 165°F (74°C). Transfer to a bowl.
4. Add the onion and celery and cook for 6 to 7 minutes, then the mushrooms for 6 to 7 minutes more, until browned. Stir in the garlic, sage, and thyme and cook for 1 minute.
5. Return the sausage to the skillet and add the quinoa, cranberries, pecans, Parmesan, parsley, salt, and pepper. Toss over low heat for 2 minutes, until combined and hot.
6. To make ahead, spread the stuffing in a baking dish, cover, and refrigerate for up to 1 day. Reheat covered at 350°F (180°C) for 25 to 30 minutes, until it reaches 165°F (74°C).

11. Roasted Carrots with Spiced Chickpeas and Tahini Yogurt

Honey-glazed roasted carrots and crispy spiced chickpeas sit on a bed of creamy tahini yogurt in this colorful side. Pistachios and fresh herbs add crunch and brightness.

Servings: 4

Total time: 40 minutes

Estimated protein: About 16 grams per serving, mainly from Greek yogurt and chickpeas, with a smaller contribution from carrots.

Ingredients

For the vegetables:

• 2 pounds medium carrots, peeled and halved lengthwise if thick
• 1 can (15 ounces) chickpeas, rinsed, drained, and patted dry
• 3 tablespoons olive oil, divided
• 3/4 teaspoon kosher salt, divided
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 tablespoon honey

For the tahini yogurt:

• 1 cup plain nonfat Greek yogurt
• 2 tablespoons tahini
• 1 tablespoon fresh lemon juice
• 1 small clove garlic, grated
• 1/4 teaspoon kosher salt

For serving:

• 1/4 cup chopped unsalted pistachios
• 2 tablespoons chopped fresh cilantro or parsley

Instructions

1. Heat the oven to 425°F (220°C). On one side of a large rimmed baking sheet, toss the carrots with 2 tablespoons of the olive oil and 1/2 teaspoon of the salt.
2. On the other side, toss the chickpeas with the remaining 1 tablespoon oil, the cumin, smoked paprika, and remaining 1/4 teaspoon salt.
3. Roast for 25 to 30 minutes, stirring halfway through, until the carrots are tender and browned and the chickpeas are crisp. Drizzle the honey over the carrots and toss.
4. Whisk the tahini yogurt ingredients until smooth.
5. Spread the tahini yogurt over a platter, then top with the carrots and chickpeas. Sprinkle with the pistachios and herbs and serve warm.

12. Mushroom and Gruyère Savory Bread Pudding

Day-old sourdough soaks up a savory custard with browned mushrooms, leeks, and Gruyère, then bakes until puffed and golden. It’s rich enough to stand in for traditional stuffing and can be assembled the day before.

Servings: 8

Total time: 1 hour 30 minutes

Estimated protein: About 19 grams per serving, mainly from Gruyère and eggs, with a smaller contribution from sourdough bread.

Ingredients

• 10 ounces day-old sourdough bread, cut into 1-inch cubes (about 8 cups)
• 2 tablespoons unsalted butter, plus more for greasing the dish
• 1 pound cremini mushrooms, sliced
• 1 large leek, white and light green parts only, halved and thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh thyme leaves
• 1 teaspoon chopped fresh sage
• 6 large eggs
• 2 cups 2% milk
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 6 ounces Gruyère cheese, shredded (about 1 1/2 cups), divided
• 1/4 cup (about 3/4 ounce) finely grated Parmesan cheese

Instructions

1. Heat the oven to 375°F (190°C). Spread the bread on a baking sheet and toast for 12 to 15 minutes, until dry. Butter a 9×13-inch baking dish.
2. Melt the butter in a large skillet over medium-high heat. Add the mushrooms and cook for 8 to 10 minutes, until browned. Add the leek and cook for 5 minutes, then stir in the garlic, thyme, and sage for 1 minute. Let cool for 10 minutes.
3. Whisk the eggs, milk, salt, and pepper in a large bowl.
4. Toss the bread, mushroom mixture, and 1 cup of the Gruyère in the dish. Pour the egg mixture over the top and press gently so the bread soaks it up. Let stand for 15 minutes, or cover and refrigerate for up to 1 day.
5. Reduce the oven temperature to 350°F (180°C). Sprinkle with the remaining Gruyère and the Parmesan.
6. Bake for 40 to 45 minutes, or 55 to 60 minutes if chilled, until puffed, golden, set in the center, and a food thermometer inserted in the center reads 160°F (71°C). Let rest for 10 minutes before serving.

13. Cheddar Chive Twice-Baked Potatoes

These twice-baked potatoes are fluffy, cheesy, and tangy from Greek yogurt, with crisp skins holding everything together. They can be filled two days ahead and baked just before dinner.

Servings: 4 (2 halves each)

Total time: 1 hour 45 minutes

Estimated protein: About 24 grams per serving, mainly from sharp cheddar and potatoes, with a smaller contribution from Greek yogurt.

Ingredients

• 4 large russet potatoes (about 10 ounces each), scrubbed
• 1 teaspoon olive oil
• 1 cup plain nonfat Greek yogurt
• 1/4 cup 2% milk
• 2 tablespoons unsalted butter, softened
• 6 ounces sharp cheddar cheese, shredded (about 1 1/2 cups), divided
• 3 tablespoons chopped fresh chives, divided
• 1/2 teaspoon garlic powder
• 3/4 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

Instructions

1. Heat the oven to 400°F (200°C). Prick the potatoes with a fork, rub with the olive oil, and bake directly on the oven rack for 55 to 65 minutes, until a knife slides in easily.
2. Let cool for 10 minutes, then halve lengthwise and scoop the flesh into a bowl, leaving a 1/4-inch shell.
3. Mash the flesh with the Greek yogurt, milk, butter, 1 cup of the cheddar, 2 tablespoons of the chives, the garlic powder, salt, and pepper.
4. Spoon the filling back into the shells, top with the remaining cheddar, and place on a baking sheet.
5. Bake for 15 to 20 minutes, until hot and the cheese is melted. To make ahead, refrigerate the filled potatoes for up to 2 days and bake for 25 to 30 minutes, until the filling reaches 165°F (74°C).
6. Sprinkle with the remaining chives and serve.

14. Lemony Green Beans with White Beans and Parmesan

Crisp-tender green beans and creamy white beans toss with golden garlic, lemon, and Parmesan in this quick stovetop side. Toasted almonds on top add a little crunch.

Servings: 4

Total time: 25 minutes

Estimated protein: About 17 grams per serving, mainly from white beans and Parmesan, with a smaller contribution from green beans.

Ingredients

• 1 tablespoon kosher salt, for the blanching water
• 1 1/2 pounds fresh green beans, trimmed
• 1/4 cup sliced almonds
• 3 tablespoons extra-virgin olive oil
• 3 cloves garlic, thinly sliced
• 2 cans (15 ounces each) cannellini beans, rinsed and drained
• 1/4 teaspoon red pepper flakes
• 1 teaspoon finely grated lemon zest
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/2 cup (about 1 1/2 ounces) shaved or grated Parmesan cheese

Instructions

1. Bring a large pot of water to a boil and add 1 tablespoon salt. Cook the green beans for 3 to 4 minutes, until crisp-tender. Drain and plunge into ice water, then drain well.
2. Toast the almonds in a large dry skillet over medium heat for 3 to 4 minutes, until golden. Transfer to a plate.
3. Add the olive oil and garlic to the skillet and cook over medium heat for 1 to 2 minutes, until the garlic is golden. Add the cannellini beans and red pepper flakes and cook for 2 to 3 minutes, until warmed.
4. Add the green beans and toss for 3 to 4 minutes, until hot.
5. Remove from the heat and stir in the lemon zest, lemon juice, salt, and pepper. Top with the Parmesan and toasted almonds.

15. Minted Pea and Edamame Salad with Feta

Sweet peas and edamame meet salty feta, crunchy radishes, and fresh mint in this bright, lemony salad. It’s a fresh green counterpoint to the richer dishes on the table.

Servings: 4

Total time: 20 minutes

Estimated protein: About 17 grams per serving, mainly from edamame and feta, with a smaller contribution from peas.

Ingredients

• 2 cups frozen shelled edamame
• 2 cups frozen peas
• 1 small shallot, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon honey
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 4 radishes, thinly sliced
• 4 ounces feta cheese, crumbled
• 1/4 cup chopped fresh mint

Instructions

1. Bring a pot of water to a boil. Add the edamame and cook for 3 minutes, then add the peas and cook for 1 to 2 minutes more, until tender and bright green. Drain, rinse under cold water, and pat dry.
2. In a large bowl, whisk the shallot, olive oil, lemon juice, honey, salt, and pepper and let stand for 5 minutes.
3. Add the edamame, peas, and radishes and toss to coat. Gently fold in the feta and mint.
4. Serve right away, or refrigerate for up to 1 day and add the mint just before serving.

16. Roasted Sweet Potato and Lentil Salad with Goat Cheese

Caramelized sweet potatoes, earthy French lentils, peppery arugula, and tangy goat cheese come together with a maple-cider dressing. It’s hearty enough to work as a side or a light vegetarian plate.

Servings: 4

Total time: 45 minutes

Estimated protein: About 17 grams per serving, mainly from lentils and goat cheese, with a smaller contribution from sweet potatoes.

Ingredients

For the salad:

• 1 1/2 pounds sweet potatoes, peeled and cut into 3/4-inch cubes
• 2 tablespoons olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon smoked paprika
• 3/4 cup French green lentils, rinsed
• 1/3 cup chopped pecans
• 3 cups baby arugula
• 3 ounces goat cheese, crumbled

For the dressing:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon pure maple syrup
• 1 teaspoon yellow mustard
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground black pepper

Instructions

1. Heat the oven to 425°F (220°C). Toss the sweet potatoes with the olive oil, salt, and smoked paprika on a rimmed baking sheet and roast for 25 to 30 minutes, flipping halfway through, until tender and caramelized.
2. Meanwhile, place the lentils in a saucepan, cover with water by 2 inches, and bring to a boil. Simmer for 20 to 25 minutes, until tender but still holding their shape. Drain and let cool slightly.
3. Toast the pecans in a dry skillet over medium heat for 3 to 4 minutes, until fragrant.
4. Whisk the dressing ingredients and toss the lentils with half of it.
5. Arrange the arugula on a platter and top with the lentils, sweet potatoes, goat cheese, and pecans. Drizzle with the remaining dressing.

17. Cottage Cheese Dinner Rolls

Blended cottage cheese makes these pull-apart rolls soft, tender, and a little richer than standard dinner rolls. Whey in the dough adds protein without changing the classic buttery flavor.

Servings: 6 (2 rolls each)

Total time: 2 hours 45 minutes, including rising

Estimated protein: About 18 grams per serving, mainly from bread flour and whey protein powder, with a smaller contribution from cottage cheese.

Ingredients

• 1 cup low-fat (2%) cottage cheese
• 1/4 cup 2% milk
• 3 tablespoons unsalted butter, cut into pieces, plus more for greasing
• 2 tablespoons granulated sugar
• 2 1/4 teaspoons (1 packet) instant yeast
• 2 large eggs, divided
• 3 cups bread flour, plus more as needed
• 1 scoop (about 30 grams) unflavored whey protein powder
• 1 teaspoon kosher salt
• 1 tablespoon water

Instructions

1. Warm the cottage cheese, milk, and butter in a small saucepan over low heat until the butter melts and the mixture feels warm, about 110°F (43°C), not hot. Blend until smooth.
2. In the bowl of a stand mixer, combine the blended mixture, sugar, yeast, and 1 egg. Add the flour, protein powder, and salt and mix with the dough hook on low until a dough forms. Knead on medium for 6 to 8 minutes, until smooth and elastic, adding flour a tablespoon at a time if very sticky. You can also knead by hand on a floured surface for about 10 minutes.
3. Place the dough in a greased bowl, cover, and let rise in a warm spot for 1 hour to 1 hour 15 minutes, until doubled.
4. Grease a 9×13-inch pan. Divide the dough into 12 pieces, shape into tight balls, and arrange in the pan. Cover and let rise for 40 to 45 minutes, until puffy.
5. Heat the oven to 375°F (190°C). Whisk the remaining egg with the water and brush over the rolls.
6. Bake for 20 to 25 minutes, until deep golden and a food thermometer inserted into a center roll reads 190°F (88°C). Brush with a little butter, if you like, and serve warm.

18. Kale Caesar Salad with Hard-Boiled Eggs

Hearty kale holds up to a creamy, tangy Caesar dressing made with Greek yogurt and Parmesan, plus crunchy whole-wheat croutons. Hard-boiled eggs turn it into a salad that actually fills you up.

Servings: 4

Total time: 30 minutes

Estimated protein: About 20 grams per serving, mainly from eggs and Parmesan, with a smaller contribution from Greek yogurt.

Ingredients

For the dressing:

• 1/2 cup plain nonfat Greek yogurt
• 2 tablespoons finely grated Parmesan cheese
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon yellow mustard
• 1 clove garlic, grated
• 1/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1 to 2 tablespoons water

For the salad:

• 6 large eggs
• 2 slices whole-wheat bread, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 large bunch curly or lacinato kale (about 8 ounces of leaves), stems removed and chopped
• 1/3 cup (about 1 ounce) shaved Parmesan cheese

Instructions

1. Place the eggs in a saucepan and cover with cold water by 1 inch. Bring to a full boil, then cover, remove from the heat, and let stand for 12 minutes so the yolks set completely. Transfer to ice water for 10 minutes, then peel and quarter.
2. Meanwhile, heat the oven to 375°F (190°C). Toss the bread cubes with the olive oil on a baking sheet and bake for 10 to 12 minutes, until crisp.
3. Whisk the dressing ingredients, adding water until creamy and pourable.
4. In a large bowl, massage the kale with half the dressing for 1 to 2 minutes, until tender. Add the croutons and toss.
5. Top with the eggs and shaved Parmesan and drizzle with the remaining dressing.

19. Pumpkin Pie Overnight Oats

Prepped the night before, these overnight oats taste like pumpkin pie and keep everyone full while the turkey roasts. Greek yogurt and whey make them creamy and high in protein.

Servings: 4

Total time: 10 minutes, plus overnight chilling

Estimated protein: About 24 grams per serving, mainly from Greek yogurt and whey protein powder, with a smaller contribution from oats.

Ingredients

• 2 cups 2% milk
• 1 cup plain nonfat Greek yogurt
• 1 cup canned pumpkin puree
• 1 scoop (about 30 grams) vanilla whey protein powder
• 1/4 cup pure maple syrup
• 2 teaspoons pumpkin pie spice
• Pinch of kosher salt
• 2 cups old-fashioned rolled oats
• 2 tablespoons chia seeds
• 1/4 cup chopped pecans, for topping

Instructions

1. In a large bowl, whisk the milk, Greek yogurt, pumpkin, protein powder, maple syrup, pumpkin pie spice, and salt until smooth.
2. Stir in the oats and chia seeds.
3. Divide among 4 jars, cover, and refrigerate for at least 6 hours or up to 3 days.
4. Stir, add a splash of milk if the oats are too thick, and top with the pecans before serving.

20. Pumpkin Bread with Greek Yogurt

This moist, warmly spiced pumpkin loaf gets its protein from whey, almond flour, Greek yogurt, and eggs. It’s ideal for houseguests at breakfast or alongside coffee after dinner.

Servings: 8

Total time: 1 hour 45 minutes, including cooling

Estimated protein: About 16 grams per serving, mainly from whey protein powder and almond flour, with a smaller contribution from whole-wheat flour.

Ingredients

• Butter, for greasing the pan
• 1 cup whole-wheat flour
• 1 cup almond flour
• 2 scoops (about 60 grams) vanilla whey protein powder
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 2 teaspoons pumpkin pie spice
• 1/2 teaspoon kosher salt
• 1 cup canned pumpkin puree
• 2 large eggs
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup pure maple syrup
• 1/4 cup unsalted butter, melted
• 1/2 cup chopped walnuts
• 1/4 cup pumpkin seeds (pepitas), for topping

Instructions

1. Heat the oven to 350°F (180°C). Butter a 9×5-inch loaf pan and line it with parchment paper, leaving an overhang on the long sides.
2. In a large bowl, whisk the whole-wheat flour, almond flour, protein powder, baking soda, baking powder, pumpkin pie spice, and salt.
3. In another bowl, whisk the pumpkin, eggs, Greek yogurt, maple syrup, and melted butter until smooth. Stir into the dry ingredients just until combined, then fold in the walnuts.
4. Spread the batter in the pan and sprinkle with the pumpkin seeds.
5. Bake for 50 to 60 minutes, until a toothpick inserted in the center comes out clean and the center reads at least 160°F (71°C) on a food thermometer. Tent with foil after 35 minutes if the top browns too quickly.
6. Cool in the pan for 10 minutes, then lift out and cool on a rack for 1 hour before cutting into 8 slices. Store wrapped at room temperature for up to 3 days.

21. Oatmeal Raisin Protein Cookies

Chewy, cinnamon-scented oatmeal raisin cookies get extra protein from almond flour and whey. They’re an easy make-ahead treat for the dessert table or for guests heading home.

Servings: 6 (3 cookies each)

Total time: 35 minutes

Estimated protein: About 18 grams per serving, mainly from whey protein powder and almond flour, with a smaller contribution from oats.

Ingredients

• 1/2 cup unsalted butter, softened
• 1/2 cup packed light brown sugar
• 1 large egg
• 1/4 cup plain nonfat Greek yogurt
• 1 cup almond flour
• 2 scoops (about 60 grams) vanilla whey protein powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 1 1/2 cups old-fashioned rolled oats
• 1/2 cup raisins
• 1/2 cup chopped walnuts

Instructions

1. Heat the oven to 350°F (180°C) and line two baking sheets with parchment paper.
2. Beat the butter and brown sugar for 2 minutes, until fluffy. Beat in the egg and Greek yogurt.
3. Whisk the almond flour, protein powder, cinnamon, baking soda, and salt, then mix into the butter mixture just until combined. Stir in the oats, raisins, and walnuts. If the dough is very soft, chill it for 15 minutes.
4. Scoop 18 balls of dough, about 2 tablespoons each, onto the baking sheets 2 inches apart and flatten slightly.
5. Bake for 10 to 12 minutes, until the edges are golden and the centers are just set. Cool on the sheets for 5 minutes, then move to a rack. Store in an airtight container for up to 4 days.

22. Maple Peanut Butter Apple Dip

Greek yogurt, peanut butter, and maple whip into a sweet, creamy dip that tastes like caramel apples. Serve it with crisp apple slices for a light dessert or an easy snack for kids.

Servings: 6

Total time: 10 minutes

Estimated protein: About 17 grams per serving, mainly from Greek yogurt and whey protein powder, with a smaller contribution from peanut butter.

Ingredients

• 4 ounces Neufchâtel cheese, softened
• 1/4 cup creamy peanut butter
• 2 cups plain nonfat Greek yogurt
• 1 scoop (about 30 grams) vanilla whey protein powder
• 3 tablespoons pure maple syrup
• 1 teaspoon ground cinnamon
• Pinch of kosher salt
• 2 tablespoons chopped roasted peanuts
• 4 crisp apples, cored and sliced, for serving
• 1 tablespoon fresh lemon juice

Instructions

1. Beat the Neufchâtel and peanut butter until smooth.
2. Add the Greek yogurt, protein powder, maple syrup, cinnamon, and salt and beat until creamy and smooth.
3. Transfer to a serving bowl and sprinkle with the peanuts.
4. Toss the apple slices with the lemon juice to keep them from browning and serve with the dip. The dip keeps covered in the refrigerator for up to 3 days.

23. Pear and Cranberry Crumble with Ricotta Cream

Juicy pears and tart cranberries bake under a crunchy oat and pecan topping, then get a spoonful of orange-scented ricotta cream. It’s a warm, fruity dessert that comes together with little effort.

Servings: 6

Total time: 1 hour 10 minutes

Estimated protein: About 18 grams per serving, mainly from ricotta and whey protein powder, with a smaller contribution from Greek yogurt.

Ingredients

For the filling:

• 6 ripe but firm pears, peeled, cored, and sliced
• 1 cup fresh or frozen cranberries
• 2 tablespoons pure maple syrup
• 1 tablespoon fresh lemon juice
• 1 tablespoon cornstarch
• 1 teaspoon ground ginger

For the topping:

• 1 cup old-fashioned rolled oats
• 1/2 cup almond flour
• 1 scoop (about 30 grams) vanilla whey protein powder
• 1/2 cup chopped pecans
• 1/4 cup packed light brown sugar
• 1 teaspoon ground cinnamon
• 1/4 teaspoon kosher salt
• 5 tablespoons cold unsalted butter, cut into small pieces

For the ricotta cream:

• 1 1/2 cups part-skim ricotta cheese
• 1/2 cup plain nonfat Greek yogurt
• 2 tablespoons pure maple syrup
• 1 teaspoon finely grated orange zest

Instructions

1. Heat the oven to 375°F (190°C). Toss the pears, cranberries, maple syrup, lemon juice, cornstarch, and ginger and spread in a 9×9-inch baking dish.
2. In a bowl, combine the oats, almond flour, protein powder, pecans, brown sugar, cinnamon, and salt. Rub in the butter with your fingertips until clumps form, then scatter over the fruit.
3. Bake for 40 to 45 minutes, until the filling is bubbling, the pears are tender, and the topping is golden. Tent loosely with foil if the topping browns too quickly. Let cool for 15 minutes.
4. Meanwhile, process the ricotta, Greek yogurt, maple syrup, and orange zest in a food processor for about 1 minute, until smooth and fluffy.
5. Serve the warm crumble with a spoonful of ricotta cream.

24. Maple Pecan Cheesecake

Maple sweetens a creamy cheesecake made with Neufchâtel, ricotta, and Greek yogurt on a graham and pecan crust. A crown of glossy maple-glazed pecans gives it all the flavor of pecan pie.

Servings: 10

Total time: 8 hours 30 minutes, including cooling and chilling

Estimated protein: About 17 grams per serving, mainly from Neufchâtel cheese and Greek yogurt, with a smaller contribution from ricotta.

Ingredients

For the crust:

• 1 1/4 cups graham cracker crumbs
• 1/2 cup pecans, finely chopped
• 2 tablespoons packed light brown sugar
• 5 tablespoons unsalted butter, melted

For the filling:

• 1 cup part-skim ricotta cheese
• 2 packages (8 ounces each) Neufchâtel cheese, softened
• 1 1/2 cups plain nonfat Greek yogurt
• 2/3 cup pure maple syrup
• 1 scoop (about 30 grams) vanilla whey protein powder
• 2 tablespoons cornstarch
• 1 teaspoon ground cinnamon
• 1/8 teaspoon kosher salt
• 3 large eggs

For the topping:

• 1 cup pecan halves
• 3 tablespoons pure maple syrup
• Pinch of flaky sea salt

Instructions

1. Heat the oven to 325°F (165°C) and wrap the outside bottom of a 9-inch springform pan with foil. Stir together the crumbs, chopped pecans, brown sugar, and melted butter, press into the bottom of the pan, and bake for 10 minutes. Let cool.
2. Process the ricotta in a food processor until smooth. Add the Neufchâtel, Greek yogurt, maple syrup, protein powder, cornstarch, cinnamon, and salt and process until smooth. Add the eggs and pulse just until combined.
3. Pour the filling over the crust. Bake for 55 to 65 minutes, until the edges are set, the center jiggles slightly, and a food thermometer inserted in the center reads 160°F (71°C).
4. Turn off the oven, prop the door open slightly, and leave the cheesecake inside for 1 hour. Run a thin knife around the edge, cool completely, then refrigerate for at least 6 hours or overnight.
5. For the topping, toast the pecan halves in a skillet over medium heat for 3 to 4 minutes. Add the maple syrup and stir for 1 to 2 minutes, until glossy and coated. Spread on parchment paper, sprinkle with flaky salt, and let cool.
6. Arrange the glazed pecans over the cheesecake just before serving. It keeps covered in the refrigerator for up to 4 days.

25. Baked Apple Cider Donuts

Reduced apple cider gives these baked donuts real apple flavor, and a buttery cinnamon-sugar coating makes them hard to resist. They bake in about 12 minutes and are best enjoyed the same day.

Servings: 6 (2 donuts each)

Total time: 45 minutes

Estimated protein: About 17 grams per serving, mainly from whey protein powder and flour, with a smaller contribution from eggs.

Ingredients

• 1 1/2 cups fresh apple cider or unfiltered apple juice
• 6 tablespoons unsalted butter, melted, divided, plus more for greasing the pans
• 1 1/2 cups all-purpose flour
• 2 scoops (about 60 grams) vanilla whey protein powder
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 2 teaspoons ground cinnamon, divided
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon kosher salt
• 2 large eggs
• 1/3 cup plain nonfat Greek yogurt
• 1/3 cup packed light brown sugar
• 1/4 cup granulated sugar

Instructions

1. Simmer the cider in a small saucepan over medium heat for 15 to 20 minutes, until reduced to 1/2 cup. Let cool for 10 minutes.
2. Heat the oven to 350°F (180°C) and grease two 6-cavity donut pans.
3. In a large bowl, whisk the flour, protein powder, baking powder, baking soda, 1 teaspoon of the cinnamon, the nutmeg, and salt.
4. In another bowl, whisk the eggs, Greek yogurt, brown sugar, 4 tablespoons of the melted butter, and the reduced cider. Fold into the dry ingredients just until combined.
5. Spoon or pipe the batter into the pans, filling each cavity about three-quarters full. Bake for 10 to 12 minutes, until the donuts spring back when pressed and a toothpick comes out clean.
6. Cool in the pans for 5 minutes, then turn out. Mix the granulated sugar with the remaining 1 teaspoon cinnamon. Brush the donuts with the remaining 2 tablespoons melted butter and dip them in the cinnamon sugar.