LCChaosandhome

Tag: high protein

  • Creamy Raspberry & Lemon No-Bake Cheesecake Jars

    Creamy Raspberry & Lemon No-Bake Cheesecake Jars

    There is something undeniably satisfying about a dessert that looks sophisticated but comes together in minutes. Whether you are meal-prepping healthy treats for the week or need a quick crowd-pleaser for a dinner party, these No-Bake Raspberry & Lemon Cheesecake Jars are the answer.

    Combining the tang of Greek yogurt with the creamy texture of cottage cheese, this dessert provides a protein boost while satisfying your sweet tooth. Best of all, it requires zero time in the oven.

    Why You’ll Love This Recipe

     Minimal Effort: No baking, no fuss, just fresh ingredients.

     Protein-Packed: By using cottage cheese and Greek yogurt, you get a much more satisfying treat than standard heavy-cream desserts.

     Perfectly Portionable: The individual jars make them easy to grab on the go or store in the fridge.

     Customizable: You can swap the berries for blueberries or even add a drizzle of melted dark chocolate.

    The Recipe

    Prep time: 10 minutes | Servings: 3

    Ingredients

     1 cup (100g) Digestive biscuits or graham crackers (crushed)

     1 cup (225g) Cottage cheese

     1/2 cup (120g) Greek yogurt

     1 cup (125g) Fresh raspberries

     2 tbsp Honey (or maple syrup)

     1 tbsp Lemon juice

     1 tsp Vanilla extract

     Optional: Lemon zest and mint leaves for garnish

    Instructions

    1. Prepare the Base: Divide your crushed biscuits equally among three jars. Press them down gently with a spoon to create a compact, even layer.

    2. Blend the Cream: In a food processor or high-speed blender, combine the cottage cheese, Greek yogurt, honey, lemon juice, and vanilla extract. Blitz until the mixture is completely smooth and creamy.

    3. Add the Fruit: Gently fold in half of your fresh raspberries. If you prefer a marbled look, pulse the blender just two or three times rather than fully blending them.

    4. Assemble: Spoon or pipe the cheesecake mixture over the biscuit bases.

    5. Garnish: Top with the remaining fresh raspberries, a sprinkle of lemon zest, and a small mint leaf.

    6. Set: You can enjoy these immediately, but they taste even better after chilling in the fridge for 30 minutes!

    Nutritional Information

    Per serving (makes 3)

    📊 Macros

     Calories: 215 kcal

     Protein: 14g

     Carbohydrates: 32g

     Fat: 3g

    Tips for Success

     Smooth Texture: If you don’t like the texture of cottage cheese curds, blending it thoroughly is key. It will transform into a silky cream that rivals mascarpone.

     Keep it Crunchy: If you plan to store these for more than a day, add the biscuit base right before serving to ensure it stays crunchy rather than getting soggy from the moisture in the cream.

     Zest is Best: Don’t skip the lemon zest! It adds a bright, fresh aroma that ties the lemon and berries together perfectly.

    Have you tried this recipe? Tag us in your photos or let us know in the comments how you customized your jars!

  • One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)

    One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)


    If you love a cosy, creamy bowl of pasta but hate a mountain of washing up, this one-pan lemon pepper prawns, orzo and spinach is about to become your new weeknight staple. It’s high in protein, full of fresh flavour, and cooks in around 25 minutes – all in a single frying pan or skillet.


    What Makes This Recipe Different

    Most creamy pasta dishes rely on loads of cream or cheese, but this version gets its silkiness from starchy orzo and a little butter, brightened with lemon and packed with spinach for extra greens. You get that “comfort food” feeling without a heavy, bloated aftermath, and it’s easy to scale up or down depending on how many you’re feeding.

    Ingredients


    Serves 4
    • 1 lb / 450 g raw prawns (shrimp), peeled and deveined
    • ½ teaspoon kosher salt, plus extra to taste
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • 1 tablespoon neutral oil (olive or rapeseed)
    • 1 lemon, thinly sliced
    • ½ small onion or 1 small shallot, finely diced
    • 3–4 garlic cloves, minced
    • 1½ cups / about 280 g dry orzo pasta
    • ½ cup dry white wine (optional but adds great flavour)
    • 2 cups / 480 ml chicken or vegetable stock
    • Zest and juice of 1 lemon
    • ½ teaspoon dried oregano or Italian herb mix
    • Pinch chilli flakes / red pepper flakes (optional)
    • 1–2 tablespoons butter (optional, for richness)
    • 2–3 cups fresh spinach, roughly chopped or whole baby leaves
    • Small handful fresh parsley, dill or basil, chopped

    Optional: add ½ teaspoon lemon pepper seasoning or extra cracked black pepper for a stronger lemon pepper kick.

    Step-by-Step Method

    1. Season the Prawns
      Pat the prawns dry with kitchen paper, then toss them in a bowl with the salt, pepper, garlic powder, a drizzle of oil and a little lemon zest. This quick seasoning step helps the prawns sear nicely and means every bite is flavourful.
    2. Sear the Prawns and Lemon Slices
      Heat the oil (and 1 tablespoon butter if using) in a large frying pan or skillet over medium–high heat. Add the prawns in a single layer and sear for 30–60 seconds per side, just until they turn pink around the edges, then transfer them to a plate. Quickly add the lemon slices to the hot pan, sear both sides for about 30 seconds, and set them aside with the prawns.
    3. Build the Flavour Base
      Turn the heat down to medium. Add the diced onion or shallot to the same pan and cook for 2–3 minutes until softened and translucent. Stir in the minced garlic and chilli flakes, cooking for 30–60 seconds until fragrant – this forms the aromatic base for the whole dish.
    4. Toast the Orzo
      Tip the dry orzo into the pan and stir so it’s coated in the onion, garlic and oil. Toast it for 2–3 minutes, stirring frequently, until some of the grains look lightly golden. This step deepens the flavour and helps the orzo hold its texture as it cooks.
    5. Deglaze and Simmer
      Pour in the white wine, if you’re using it, and scrape up any browned bits from the bottom of the pan with a wooden spoon. Let the wine bubble away until it’s mostly absorbed, then add the stock, remaining lemon zest, dried oregano or Italian herbs, and a pinch of salt and pepper. Bring everything up to a gentle boil, then reduce the heat and simmer for 8–10 minutes, stirring occasionally, until the orzo is just tender and most of the liquid has been absorbed.
    6. Add Spinach and Prawns
      Stir the spinach through the hot orzo and let it wilt for 1–3 minutes. Once the greens have softened, return the prawns and seared lemon slices to the pan, nestling them into the orzo. Cook for another 2–3 minutes until the prawns are fully pink and opaque and the orzo is creamy but not dry.
    7. Finish with Lemon and Herbs

    Take the pan off the heat and stir in the lemon juice and another small knob of butter if you like a glossy finish. Taste and adjust the seasoning with extra salt, pepper or lemon juice, then scatter over your chopped fresh herbs. Serve straight from the pan at the table for that relaxed, rustic feel.

    How to Make It Lighter or Heavier

    For a lighter version, skip the butter and use extra stock instead of wine, then load up the spinach or add extra vegetables like courgette or peas. For something more indulgent, stir in a little grated Parmesan or pecorino at the end to create a richer, risotto-like texture without needing loads of cream.

    Serving Suggestions and Leftovers

    This dish is pretty much a complete meal in one pan, but you can add a simple side salad or some crusty bread if you want to stretch it for more people. Leftovers reheat well with a splash of stock or water; the orzo will thicken as it sits, so loosening it gently on the hob brings it back to life without drying out the prawns.

    From TikTok to Table
    If you found this recipe via my TikTok, you’ve already seen how quick and simple it is to throw together. Over there I share the step-by-step video, plus real-time cooking tips and flavour swaps. If you cook this one-pan lemon pepper prawns and orzo, tag me in your video or photo so I can see your creation

  • High Protein Chicken Curry That Beats Takeaway

    High Protein Chicken Curry That Beats Takeaway


    If you love a good curry but also want to hit your protein goals, this high‑protein chicken curry is perfect for you. It’s creamy, comforting, packed with flavour, and still simple enough for a busy weekday night.

    This recipe uses lean chicken breast and thick Greek yogurt to boost the protein while keeping the sauce silky and rich. With around 35–40g protein per serving (before adding any extra sides), it’s a proper main meal, not just a light bite.

    Ingredients


    Serves 2 hungry adults
    • 400 g chicken breast, diced into bite‑size pieces
    • 150 g thick Greek yogurt
    • 1 medium onion, finely chopped
    • 3 cloves garlic, crushed or finely chopped
    • 1 teaspoon fresh grated ginger (about a 2 cm piece of ginger root)
    • 2 tablespoons curry powder (or your favourite mild/medium blend)
    • 200 g chopped tomatoes or passata
    • 1 tablespoon oil (olive or vegetable)
    • 1/2 teaspoon chilli powder (adjust to taste)
    • Salt and black pepper to taste
    • Fresh coriander, chopped, to serve

    • Cooked basmati rice, to serve

    Method

    1. Marinate the chicken
      Add the diced chicken to a bowl.
      Stir in half of the Greek yogurt (about 75 g), half of the curry powder, a good pinch of salt, and some black pepper.
      Mix well, then set aside while you prepare everything else – even 10 minutes of marinating helps the flavour.
    2. Brown the chicken
      Heat the oil in a large non‑stick pan over medium‑high heat.
      Add the marinated chicken pieces and cook until lightly browned on the outside. They don’t need to be fully cooked through yet.
      Remove the chicken to a plate and keep any juices in the pan.
    3. Build the flavour base
      In the same pan, add the chopped onion. Cook gently for 4–5 minutes until soft and starting to turn golden.
      Stir in the garlic and grated ginger and cook for about 1 minute until fragrant.
      Add the remaining curry powder and the chilli powder, stirring for 30 seconds to toast the spices.
    4. Create the sauce
      Pour in the chopped tomatoes or passata and a small pinch of salt.
      Stir well, then let the sauce simmer for a few minutes until slightly thickened.
    5. Finish cooking the chicken
      Return the browned chicken (and any juices) to the pan.
      Stir so the pieces are well coated in the sauce.
      Simmer gently for 8–10 minutes, or until the chicken is cooked through and the sauce has reduced to a nice consistency.
    6. Stir in the yogurt
      Turn the heat right down (or briefly off) so the curry is hot but not boiling.
      Stir in the remaining Greek yogurt until the sauce becomes creamy and smooth.
      Taste and adjust the seasoning with extra salt, pepper or chilli if you like more heat.
    7. Serve
      Spoon cooked basmati rice into bowls.
      Ladle the chicken curry on top or to one side.
      Garnish with chopped fresh coriander.

    Enjoy immediately – or let it cool and portion up for high‑protein meal prep.

    Approximate Nutrition (Per Serving, Without Rice)
    These numbers will vary slightly depending on the exact brands you use, but for this curry split into two portions:
    • Calories: roughly 350–400 kcal
    • Protein: roughly 35–40 g
    • Carbohydrates: mostly from the tomatoes, roughly 10–15 g
    • Fat: roughly 10–15 g

    Once you add a typical serving of basmati rice, you’ll have a very satisfying, balanced high‑protein main meal.

    Tips and Variations
    • Make it milder: Use a mild curry powder and reduce the chilli powder to a pinch.
    • Make it hotter: Add extra chilli powder, fresh chilli, or a little cayenne.
    • Add more veg: Stir in a handful of spinach, peas or peppers in the last few minutes of cooking.


    • Swap the protein: You can replace the chicken with firm tofu or chickpeas; just adjust cooking time so they heat through in the sauce.