Tag: High Protein

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Posted on by Amy MS, RD, LDN

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 4 Servings
  • Diet: Vegetarian
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Description

Buffalo Salmon Bowls are my twist on classic buffalo flavors—roasted salmon tossed in a tangy, creamy yogurt-hot sauce. Loaded with brown rice, fresh veggies, and a little feta, they’re flavorful, protein-packed, and ridiculously easy to throw together.

Ingredients

Scale

For the Salmon and Sauce:

  • 2 lbs Salmon, skin removed, diced into 1-inch pieces 
  • 3/4 cup Greek Yogurt
  • 1/4 cup Hot Sauce
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Lemon Zest
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

For the Bowl:

  • 2 Cups, Cooked Brown Rice
  • 1 Cucumber, peeled and sliced
  • 1 cup Shredded Carrot
  • 1 cup Edamame
  • 1/2 cup Crumbled Feta Cheese
  • 4 Scallions, minced

Instructions

  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper and set aside.
  2. Make the buffalo sauce: In a large bowl, whisk together Greek yogurt, hot sauce, smoked paprika, garlic powder, onion powder, lemon zest, salt, and pepper until smooth.
  3. Coat the salmon: Place salmon cubes on the prepared sheet pan. Add 1/3 of the buffalo sauce and toss with a spatula to coat evenly.
  4. Roast the salmon: Bake for 15–20 minutes, or until salmon is cooked through (145°F) with lightly browned, crispy edges.
  5. Prep the vegetables: While the salmon roasts, peel and slice the cucumber, shred the carrots, and mince the scallions.
  6. Assemble the bowls: Add 1/2 cup of cooked brown rice to the bottom of each bowl. Top with 1/4 of the roasted salmon, then add vegetables as desired. Sprinkle 1–2 tbsp crumbled feta cheese over the top and drizzle with remaining buffalo sauce. Enjoy!

Equipment

Notes

  • You will likely have leftover sauce! Save it for leftovers or drizzle on wraps or salads!
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Roast

Nutrition

  • Serving Size: 1 Serving
  • Calories: 550
  • Sugar: 6g
  • Sodium: 830mg
  • Fat: 30g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 45g
  • Cholesterol: 75mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Posted on by Amy MS, RD, LDN

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Diet: Vegetarian
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Description

This Chocolate Hazelnut Protein Granola is made with hearty oats, crunchy hazelnuts, rich cocoa, and naturally sweetened with maple syrup. Packed with protein and simple, wholesome ingredients, it’s the perfect easy recipe for a healthy breakfast or snack.

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Hazelnuts, roughly chopped
  • 1/4 cup Protein Powder (I like Polar Joe)
  • 3 tbsp Coca Powder
  • 1/8 tsp Salt
  • 1/2 cup Coconut Oil or Grapeseed Oil
  • 1/2 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 cup Dark Chocolate Chips (Optional)

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a food processor or blender, add the 1 cup hazelnuts and process until the nuts become a coarse meal texture.  
  3. Next, to a large mixing bowl add the oats, cocoa powder, hazelnuts, and salt. Stir together with a spatula and set aside.
  4. In a microwave safe bowl, melt the coconut oil. Or if you are using grapeseed oil, skip this step.
  5. Next, add the maple syrup, vanilla extract and protein powder. Whisk together to combine.
  6. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  7. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  8. After 25 minutes remove the granola from the oven. Place sheet tray on a wire rack and allow to cool completely.
  9. Add the dark chocolate chips (if using) and stir together. 
  10. Store the granola in an airtight container.
  11. Serve over Greek Yogurt with fruit or enjoy plain as a snack!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast, Snack, Meal Prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 236
  • Sugar: 9g
  • Sodium: 71mg
  • Fat: 16g
  • Carbohydrates: 21g
  • Fiber: 5g
  • Protein: 9g
  • Cholesterol: 0mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Protein Pancakes

Protein Pancakes

Posted on by Amy MS, RD, LDN

Protein Pancakes

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Protein Pancakes

Protein Pancakes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 6 Pancakes
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Ingredients

Units Scale

Instructions

  1. In a large bowl, add the 1 cup pancake mix, egg and milk. Whisk together.
  2. Heat a griddle or large skillet over medium heat.
  3. Spray with nonstick spray. Drop spoonfuls of batter onto the pan so that you have 6 pancakes.
  4. Allow to cook for 2-3 minutes until bubbles begin to form on top of the pancakes.
  5. Flip the pancakes and allow to cook for another minute.
  6. Top with your favorite pancake toppings, fruit, maple syrup, peanut butter, and enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Griddle
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 100
  • Sugar: 2g
  • Sodium: 160mg
  • Fat: 2g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 31mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels
Whole Wheat Air Fryer Bagels
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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 8
  • Diet: Vegetarian
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Description

Homemade Whole Wheat Air Fryer Bagels with simple ingredients. Your kitchen will smell like a bagel shop in no time!

Ingredients

Scale
  • 2 cups Greek Yogurt
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 Egg

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, flours, baking powder, and salt to a stand mixer bowl or a large bowl.
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash. Sprinkle on toppings to your preference. (I love everything bagel seasoning here!)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Equipment

Notes

Slice in half and top with avocado for some healthy fat, if you so desire!

  • Prep Time: 10
  • Cook Time: 12
  • Category: Breakfast, Lunch, Sides, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 1.94g
  • Sodium: 168mg
  • Fat: 0.76g
  • Saturated Fat: 0
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 9.6g
  • Cholesterol: 2.5mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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