Protein-Packed Recipe Round-Up

After a burn injury, your nutrition needs are dramatically increased. According to Model Systems Knowledge Translation Center, a diet high in calories and protein:

• Supports the immune system to decrease infection risk

• Helps wounds heal faster

• Maintains muscle mass

• Minimizes weight loss to support rehabilitation

Consult with your medical team to learn about your individual nutrition needs. Once you leave the hospital, the focus will most likely be on eating a balanced diet and maintaining your weight.

Adding more protein to your diet can be hard, but meats, fish, and eggs aren’t the only way to get the nutrients you need. Here are some other ways to add protein to your plate:

• Nuts and Seeds (including nut butters)

• Legumes (beans, lentils, edamame, chickpeas, etc)

• Whole Grains (brown rice, quinoa, steel cut oats, whole wheat bread)

• Dairy Products (cheese, cottage cheese, Greek yogurt)

To help you think (and eat!) out of the box, we put together this list of dietitian-approved high-protein recipes. They’re healthy, easy to make, and naturally packed with nutrients. (If you’d like to experiment with protein powder, a quick internet search will yield lots of fun recipes.)

As always, review your individual nutrition requirements with your healthcare team to ensure these recipes will fit your needs.

Breakfast

4 Ingredient PB+J Smoothie Bowl

This bare-bones recipe is fast and easy to make. Best of all, it's packed with 20 grams of protein.

Ham + Cheese Egg Cups

These adorable egg cups are ready in 20 minutes, with 12 grams of protein per serving.

Peanut Butter Banana Slow Cooker Oatmeal

Make a big batch of these overnight oats and eat them all week.

Oatmeal Banana Pancakes

Each serving of this filling breakfast offers 20 grams of protein.

Lunch

Deli Snack Box

With 23 grams of protein per serving, this meal prep is simple and packed with energy.

Spring Green Quinoa Bowl

Get ready for spring with this pile of vegetables and protein-packed quinoa.

Pesto White Bean Tortilla Roll-Ups

Pop these tasty roll-ups in your lunchbox and enjoy 15 grams of protein per serving.

Chicken Fajita Meal Prep Bowls

This quick meal prep is served with cauliflower mash and offers 30 grams of protein per serving.

Dinner

Portobello Stuffed Pizza

This quick weeknight recipe is packed with 20 grams of protein per serving.

One Pan Chicken Taco Skillet

Serve this easy, 5-ingredient meal over brown rice or quinoa for extra protein.

Instant Pot Vegetarian Chili Mac

Use whole wheat pasta for this hearty meal to pack in even more protein.

One Pan Oven Skirt Steak with Broccolini and White Beans

This easy one pan dinner will keep you full and satisfied with 21 grams of protein per serving.

Snacks

Peanut Butter Greek Yogurt Apple Dip

This 3-ingredient dip is a protein-packed after school snack.

Pumpkin Spice Quinoa Snack Balls

These make-ahead snack balls are full of protein and flavor.

Protein-Packed Broccoli Cheese Bites

These savory snacks are easy to make and freezer friendly.

Black Bean Brownies

Every one of these fudgy, kid-friendly treats offers 3 grams of protein.