8 High Protein Recipes Rhian Loves

8 High Protein Recipes Rhian Loves

Rhian's day on a plate is always packed with high protein meals to keep her healthy and strong. Rhian follows a strict Protein first at every meal rule, with a 100g protein target each day.

We have hundreds and hundreds of high protein recipes to choose from on the Zing Wellbeing App and meal plans.

And this weekend, Rhian Allen, founder of Zing Wellbeing, joined Weekend Sunrise to share some of her favourite healthy summer entertaining recipes — vibrant, delicious dishes that are light on the tummy but big on flavour.  

You can watch the full segment below


Healthy food should never feel like a compromise — and these recipes prove it.

Below are just a few ideas to show you what your day on a plate could look like with Zing Wellbeing.

High Protein Recipes Rhian Loves

1. Smoked Salmon & Dill Cheats Quiche (38g protein)

This quiche uses a wholemeal tortilla wrap instead of pastry, slashing carbs while still giving structure.

  • Smoked salmon adds omega-3s and protein for satiety and heart health.

  • Eggs provide high-quality protein and vitamin D.

  • Broccoli and capsicum bring antioxidants and gut-loving fibre.

  • Perfect served warm or cold — and easy to make ahead.

✨ Healthy Swap Tip: You can use chicken, tofu or leftover BBQ prawns instead of salmon.

Smoked Salmon & Dill Cheats Quiche 

Serving: 1 

Ingredients

  • 1 wholemeal tortilla wrap
  • 80g smoked salmon (or preferred protein ie chicken or tofu)
  • ¼ small red capsicum, diced
  • ½ cup broccoli
  • ¼ small red onion, diced
  • A bunch of chopped dill
  • 3 eggs
  • Salt and pepper to taste
  • 30-50g mozzarella cheese 

Method

Preheat the oven to 180C.

Place the tortilla in a cake tray, add all the ingredients except cheese. Combine. 

Top with mozzarella cheese. 

Bake at 180C for 15 minutes. 

Macros per serve

Calories 470

Protein 38

Carbs 20

Fat 27

Fibre 4

2. Cocktail Meatballs with Hoisin Glaze (24g protein)

These little beauties are a crowd favourite with a nourishing twist.

  • Made with lean beef mince — rich in iron, protein and B12.

  • Glazed in hoisin and apple sauce for a naturally sweet-savory finish.

  • Baked, not fried — keeping things light and wholesome.

  • Ginger and garlic add bold flavour and anti-inflammatory benefits.

🍽 Perfect for: BBQ platters, canapé trays or served over rice for a main.

Cocktail meatballs

Serve: 4

INGREDIENTS

  • 250g mince beef or pork
  • 3-4 tbsp dry breadcrumbs 
  • 2 garlic cloves, minced
  • 2 tbsp hoisin sauce 
  • 1 egg 
  • Salt and pepper to taste

Sauce

  • ⅓ cup hoisin sauce 
  • ⅓ cup apple sauce
  • 1 garlic clove, minced
  • 1 tsp ginger, grated
  • 3 tbsp water
  • 1 spring onion, chopped for garnish

Method

1. In a mixing bowl place mince beef, garlic, bread crumbs, hoisin sauce, egg and salt, mix well.  Form into 12 meatballs and place on a lined parchment paper tray.

2. Bake at 200C for 10 minutes. 

3. In a large skillet, cook over medium heat the apple sauce, hoisin sauce, garlic and grated ginger and water.  Then add meatballs, cover and simmer for 10 minutes. 

4. Sprinkle sesame seeds and finely chopped spring onion. Serve with rice. Enjoy!

Macros Per Serving

  • Calories 482kcal
  • Protein 24g
  • Carbohydrates 29g
  • Fats 27g
  • Fibre 2g

3. Duck (or Chicken) San Choy Bow (23g protein)

Light, fresh and fun to eat — this is the ultimate summer entertainer.

  • High in protein and low in carbs.

  • Lettuce cups keep it light and crisp.

  • Garlic, ginger and coriander support gut health and digestion.

  • Water chestnuts add crunch and fibre.

  • Great as a share plate or DIY build-your-own bar for guests.

✨ Why it works in summer: It’s refreshing, vibrant and looks gorgeous on a table.

Ingredients

  • 400g shredded duck meat (we used pre cooked) or swap for chicken, turkey, pork or tofu
  • 1 x tbsp of oyster sauce
  • 2 x tbsp of soy sauce
  • 1/4 cup of hoisin sauce
  • 1 x tsp of sesame seed oil
  • 2 x tbsp of crushed garlic
  • 1 x tbsp of crushed ginger
  • 1/2 cup of chopped water chestnuts
  • Juice of 1 x lime
  • 1 x iceberg lettuce
  • 1/2 cup of spring onions
  • Handful of chopped coriander
  • 1x carrot, cut in thin strips
  • 1x cucumber, cut in thin strips

Method

If you are using a pre cooked duck heat it in the microwave then shred all the meat from it (heating it makes it easier to shred). If you are using raw chop the duck up.

Next put the duck in a large mixing bowl and add in the oyster, hoisin and soy sauce and sesame oil. Mix well to combine. Let marinade for about an hour.

Next, heat a pan on a high heat and add in the ginger, garlic and shredded duck and cook for a few minutes. Next add the water chestnuts and cook for a further minute until cooked through. Finally stir in the lime juice.

To serve, spoon mixture into the lettuce leaves, add carrot, cucumber and garnish with coriander and spring onion and enjoy!

Macros (Per Serving) (Serves 4):

  • Calories: 265 kcal
  • Protein: 22.4 g
  • Carbohydrates: 14.1 g
  • Fat: 12.8 g
  • Fibre: 2.2 g

4. Zucchini Slice

This Aussie classic is a summer entertaining staple.

  • Loaded with grated veggies like zucchini, carrot and corn for vitamins and fibre.

  • Eggs add satisfying protein and nutrients.

  • Can be made vegetarian or with bacon for extra flavour.

  • Great warm or cold — perfect for picnics, BBQs or buffets.

🍽 Tip: Make a double batch — it’s even better the next day.

Zucchini Slice (17g protein)

Serve: 6

Ingredients:

  • 1 small onion, diced
  • 2 bacon slices, diced
  • 3-4 small zucchini, grated 
  • 1 carrot, grated
  • ½ cup of corn kernels
  • 1 tbsp chopped parsley
  • 100g mozzarella cheese, grated
  • ¼ cup cottage cheese (drained)
  • 60g feta, crumbled
  • 2/3 cup whole flour
  • 6 eggs
  • 1/4 cup almond milk
  • Salt and pepper to taste 

Method:

1. Preheat the oven to 180°C and line a baking dish with baking paper.

2. Place zucchini, onion, carrot, corn, herbs, bacon, cheese and flour into a large bowl and mix. Add feta crumbs. 

3. Whisk the eggs into another bowl with milk, salt and pepper.

4. Add the egg mixture to the vegetable bowl and mix to combine.

5. Pour into the baking dish and bake for 30-35 minutes.

6. Allow to cool slightly and enjoy!

Macros per Serving

  • Calories 250 kcal
  • Protein 17 g
  • Carbs 12g
  • Fat 16g
  • Fibre 3g

5. Chocolate Rice Bubble Crunch (High Protein Snack)

This sweet snack looks indulgent but is packed with nutrient-dense ingredients.

  • Hemp and flaxseed support hormone balance and gut health.

  • Cacao boosts mood and is rich in magnesium.

  • Almond butter gives protein and sustained energy.

  • Ideal for hot summer days straight from the freezer.

Healthy chocolate rice bubble crunch

Serves 8

Ingredients

2 hours to set

  • 1/3 cup almond butter
  • ¼ cup coconut oil
  • ¼ cup cacao powder
  • 3 tbsp. hemp seeds
  • 2 tbsp. flaxseed meal
  • 1 tsp chia seeds
  • ¼ cup maple syrup
  • 1.5 cups rice puffs

Method

  1. Stir all ingredients into a big bowl together until well coated and combined.
  2. Push into a loaf pan or baking tray lined with baking paper and pop in the freezer to set for around 2 hours.

CALORIES + MACRO NUTRIENTS PER SERVE

  • 197 Kcal 
  • 15g Fat 
  • 15g Carbs
  • 3g Fibre
  • 4g Protein 

6. Strawberry Oat Bar Recipe

Serves 9

Ingredients

  • 3 cups strawberries, sliced
  • 2 tsp lemon juice
  • ½ cup maple syrup 
  • 2 tsp arrowroot flour
  • 3 cups whole rolled oats
  • 1 egg
  • ½ cup coconut oil
  • 1 tsp vanilla
  • ½ tsp salt 

Method

  1. Preheat the oven to 350oF (175oC). Line a baking dish or pan with parchment paper going in both directions.
  2. In a saucepan over medium-low heat, combine the strawberries, lemon juice, 1/4 of the maple syrup and arrowroot powder. Bring to a simmer, stirring occasionally until thickened, about six minutes. Remove the saucepan from the heat and set aside.
  3. Add 1/3 of the oats to a blender and process until a fine flour has formed.
  4. In a large bowl whisk the egg, remaining maple syrup, coconut oil, and vanilla.
  5. Add the remaining oats, blended oat flour, and salt. Mix to combine.
  6. Transfer about 3/4 of the oat mixture into the pan and press down with a spatula to flatten. Pour the strawberry mixture over top. Scatter the remaining oat mixture over top.
  7. Place in the oven and bake for 35 to 40 minutes, until the top is golden brown.
  8. Let the pan cool for at least 30 minutes before removing and transferring the pan to a cooling rack. When the bars look firm, and have mostly cooled, slice them into squares.
  9. A 20 x 20 cm dish was used to make nine servings. One serving is one square.

 Nutritional value Per serve

283 Kcal 

5g Protein 

14g Fat 

35g Carbs

4g Fibre

 

7. Lamb Tabbouleh Tortillas (15g protein)

Serves 4

Ingredients

  • ½ cup cooked quinoa
  • 300g lamb mince
  • 1 tsp Moroccan spice mix
  • 4 wholemeal tortillas
  • 1 tbsp. olive oil
  • 1 tomato, finely diced
  • ½ red onion, finely diced
  • 1 cup parsley, finely diced
  • Juice of ½ a lemon
  • Salt and pepper
  • ½ cup tzatziki

Method

  1. Add the quinoa, lamb and Moroccan spice blend to a bowl and mix well to combine.
  2. Place about 4 tbsp. of lamb mixture onto each tortilla and press to spread, covering the surface.
  3. Heat the oil in a pan over medium-high heat. Cook the tortillas, lamb side down, for two to three minutes until crispy. Flip the tortilla and cook for one more minute.
  4. While the lamb tortilla is cooking, mix together tomato, onion, parsley and lemon juice. Season well.
  5. Remove tortilla from the pan and top with salad mix and tzatziki.

Benefits

Lamb provides essential nutrients like protein, vitamins, B12, B6, iron, niacin, zinc and selenium. It is easier to digest than some of the other meat proteins and is full of healthy fats including omega-3 fatty acids.

Parsley helps promote efficient digestion, supports liver health and bacterial health and may assist in relieving indigestion.

Tomatoes are high in fibre and antioxidants including lycopene which helps support gut health. Proper digestion and gut health are essential for healthy hormones. 

Nutritional value per serve 

  • 368 Kcal 
  • 23g Fat 
  • 25g Carbs
  • 5g Fibre
  • 15g Protein 

8. Asparagus and Pea Frittata (11g protein)

Serves 8

Ingredients

  • 10 eggs
  • ½ cup plain Greek yoghurt
  • salt and pepper
  • 2 tbsp. olive oil
  • 1 red onion, chopped
  • 2 cups asparagus, chopped
  • 1 cup frozen peas
  • 1 cup baby spinach
  • ¼ cup feta
  • ¼ cup chives, chopped

Method

  1. Preheat the oven to 200ºC. In a large bowl, whisk the eggs and the yoghurt together and season with salt and pepper. Set aside.
  2. Heat the oil in an oven-safe skillet over medium heat. Add the onions and sauté for three to four minutes, or until softened.
  3. Add the asparagus and sauté another one to two minutes.
  4. Add the peas and baby spinach, and sauté another one to two minutes, or until the spinach is wilted. Season with salt and pepper.
  5. Pour the egg mixture over the vegetables and top with small dollops of cheese.
  6. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the eggs are set.
  7. Let sit for five minutes before cutting into wedges. Sprinkle with chives.

Benefits
Asparagus is a great source of inulin which is an insoluble fibre that feeds the good bacteria in your gut and helps keep your bowels regular. If the bugs in your gut are happy and getting the food they need to thrive you will have less bloating and better overall digestion.

Baby spinach is high in fibre, which supports healthy digestion by promoting regular bowel movements.

For some people, this can help prevent constipation, a common cause of bloating. The fibre in spinach acts as a prebiotic, feeding beneficial gut bacteria, which can contribute to a balanced gut microbiome and reduce bloating over time.

CALORIES + MACRO NUTRIENTS PER SERVE

169 Kcal 

11g Fat 

7g Carbs

2g Fibre

11g Protein 

Find all these healthy recipes and over a thousand more on the Zing Wellbeing App. Join today!

 

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