When it comes to muscle recovery, protein is a crucial component. After a workout, your muscles are crying out for nutrients to repair and rebuild themselves. But what if you’re struggling to get enough protein through traditional means like meat and dairy? That’s where pureed foods come in – a convenient and delicious way to boost your protein intake.
In this article, we’ll explore 20 high-protein pureed food recipes that are perfect for muscle recovery. From creamy Greek yogurt and peanut butter blends to hearty lentil and cottage cheese mash-ups, these recipes are not only tasty but also packed with protein-rich ingredients like eggs, fish, beans, and nuts. Whether you’re a fitness enthusiast or just looking for some healthy meal inspiration, these pureed food recipes are sure to please.
Creamy Greek Yogurt and Peanut Butter Protein Puree
A deliciously simple post-workout snack that combines the creaminess of Greek yogurt with the richness of peanut butter, packed with protein to aid muscle recovery.
Ingredients:
– 1/2 cup plain Greek yogurt
– 2 tablespoons creamy natural peanut butter
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, combine the Greek yogurt, peanut butter, and vanilla extract.
2. Mix until smooth and creamy, adding a pinch of salt to taste.
3. Refrigerate for at least 30 minutes to allow flavors to meld together.
4. Serve chilled.
Cooking Time: None!
Tips:
– Adjust the amount of peanut butter to your liking.
– Add a sprinkle of cinnamon or honey for extra flavor and nutrition.
– Perfect as a post-workout snack, on-the-go breakfast, or as a healthy dessert option.
Silken Tofu and Spinach High-Protein Blend
This protein-packed blend makes a perfect base for smoothies, post-workout shakes, or as a nutritious snack on its own. With the creaminess of silken tofu and the nutrient-dense spinach, this recipe is a game-changer for fitness enthusiasts and health-conscious individuals.
Ingredients:
– 1/2 cup silken tofu
– 1 cup fresh spinach leaves
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1 scoop vanilla protein powder (or to taste)
Instructions:
1. Drain and press the silken tofu for about 10 minutes.
2. Add the tofu, spinach, almond milk, and honey/maple syrup (if using) to a blender.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
4. Add the vanilla protein powder and blend until well combined.
5. Pour into a glass or container and serve immediately.
Cooking Time: 5 minutes
Lentil and Cottage Cheese Smooth Puree
This recipe combines the wholesome goodness of lentils with the creaminess of cottage cheese, creating a smooth and comforting puree perfect for snacking or as a nutritious addition to your meal.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup cottage cheese
– 1 tablespoon olive oil
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a blender, combine cooked lentils, cottage cheese, olive oil, salt, and black pepper.
2. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning if desired.
Cooking Time: 5 minutes
Chicken and Quinoa Protein-Packed Mash
Boost your protein intake with this nutritious and flavorful dish that combines the goodness of chicken, quinoa, and vegetables. This recipe is perfect for a quick and easy lunch or dinner option.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 1 cup cooked quinoa
– 1 medium sweet potato, peeled and diced
– 1/2 cup frozen peas
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix together cooked chicken, quinoa, sweet potato, peas, and olive oil.
3. Add garlic powder, salt, and pepper to taste.
4. Transfer the mixture to a baking dish and bake for 20-25 minutes or until heated through.
Cooking Time: 20-25 minutes
Black Bean and Avocado Protein Puree
A nutritious and filling snack or post-workout treat that combines the creaminess of avocados with the fiber-rich goodness of black beans.
Ingredients:
– 1 ripe avocado, peeled and pitted
– 1/2 cup cooked black beans (canned or cooked from scratch)
– 1 tablespoon olive oil
– 1 teaspoon lime juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a blender, combine the avocado, black beans, olive oil, lime juice, salt, and black pepper.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning if desired.
Cooking Time: 5 minutes (prep time) + 30 seconds (blending time)
Egg White and Sweet Potato Velvety Blend
A creamy and nutritious breakfast or snack option, this blend combines the richness of sweet potatoes with the protein-packed punch of egg whites. Perfect for a quick and easy morning start!
Ingredients:
– 1 large sweet potato, cooked and mashed
– 2 large egg whites
– 1 tablespoon unsalted butter
– 1/4 teaspoon salt
– 1/4 teaspoon ground black pepper
Instructions:
1. In a blender or food processor, combine the mashed sweet potato, egg whites, butter, salt, and pepper.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Continue blending until the mixture reaches your desired consistency (thicker for a spreadable texture, thinner for a pourable sauce).
4. Serve immediately, or refrigerate for up to 3 days.
Cooking Time: 5 minutes
Salmon and White Bean Creamy Puree
This recipe combines the rich flavor of salmon with the comforting creaminess of white beans, creating a delightful and nutritious dish perfect for any occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 can cannellini beans, drained and rinsed
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Place the salmon fillets on the sheet.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cannellini beans, chicken broth, and heavy cream to the skillet. Bring to a simmer and cook for 5 minutes or until slightly thickened.
5. Season with salt and pepper to taste.
6. Bake salmon in the preheated oven for 12-15 minutes or until cooked through.
7. Serve salmon topped with the creamy white bean puree and garnished with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Turkey and Cauliflower High-Protein Mash
This recipe combines the savory flavors of turkey and cauliflower with a creamy texture, perfect for a nutritious meal or snack. With only 15 minutes of cooking time, this dish is quick and easy to prepare.
Ingredients:
– 1 cup cooked turkey breast, diced
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1/4 cup Greek yogurt
– 1 tablespoon grated cheddar cheese (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 10 minutes.
3. In a blender or food processor, combine cooked turkey, roasted cauliflower, Greek yogurt, and cheddar cheese (if using). Blend until smooth and creamy.
4. Season with additional salt and pepper if needed.
5. Serve hot and enjoy!
Cooking Time: 15 minutes
Cottage Cheese and Blueberry Smooth Protein Puree
A refreshing and healthy smoothie that combines the creaminess of cottage cheese with the sweetness of blueberries, perfect for a post-workout snack or breakfast on-the-go.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup frozen blueberries
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– 1/2 cup unsweetened almond milk
– Ice cubes (optional)
Instructions:
1. In a blender, combine cottage cheese, blueberries, honey, and vanilla extract.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add almond milk and blend until fully incorporated.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately. If desired, add ice cubes and blend until frosty.
Cooking Time: 2-3 minutes (blending time)
Chickpea and Tahini Protein-Rich Blend
This recipe combines the creamy richness of tahini with the nutty flavor of chickpeas, making for a protein-rich blend that’s perfect as a post-workout snack or addition to your favorite smoothie.
Ingredients:
– 1/2 cup cooked chickpeas
– 2 tablespoons tahini
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– 1/4 teaspoon salt
– 1/2 cup unsweetened almond milk (or other non-dairy milk)
Instructions:
1. In a blender, combine cooked chickpeas, tahini, honey, vanilla extract, and salt.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add unsweetened almond milk and blend until well combined.
4. Pour into a bowl or storage container and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This recipe is a quick and easy blend that’s ready in just a few minutes.
Whey Protein and Banana Creamy Puree
Combine the creamy texture of banana puree with the nutritional benefits of whey protein for a post-workout treat that’s both delicious and nutritious.
Ingredients:
– 1 ripe banana
– 1 scoop of whey protein powder (approx. 30g)
– 1 tablespoon of unsweetened almond milk or other non-dairy milk alternative
– Optional: honey or stevia to taste
Instructions:
1. Peel the banana and place it in a blender or food processor.
2. Add the whey protein powder, almond milk, and a pinch of salt (if desired).
3. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Taste and adjust sweetness with honey or stevia if desired.
5. Pour into a bowl or glass and serve immediately.
Cooking Time: 2-3 minutes (blending time)
Yield: 1 serving
Edamame and Coconut Milk Silky Puree
This recipe combines the natural sweetness of edamame with the rich creaminess of coconut milk, resulting in a silky smooth puree perfect for dipping or as a side dish.
Ingredients:
– 1 cup fresh or frozen edamame
– 1/2 cup coconut milk
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the edamame and remove any strings or shells.
2. In a blender or food processor, combine the edamame, coconut milk, and olive oil.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 10-15 minutes
Pumpkin Seed and Oat High-Protein Mash
A nutritious and filling breakfast or snack option that combines the wholesome goodness of pumpkin seeds, oats, and protein-rich ingredients.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup canned pumpkin puree
– 1 tablespoon chia seeds
– 1 tablespoon almond butter
– 1 scoop vanilla protein powder (approx. 25g protein)
– Pinch of salt
– Optional: sprinkle with cinnamon or nutmeg for added flavor
Instructions:
1. In a small bowl, combine oats, pumpkin puree, and chia seeds.
2. Mix in almond butter until well combined.
3. Add vanilla protein powder and mix until smooth.
4. Season with salt to taste.
5. Serve immediately, or refrigerate for up to 24 hours.
Cooking Time: None (ready-to-eat)
Ricotta and Honey Protein Smooth Puree
This creamy smooth puree is a perfect way to refuel after a workout or as a healthy snack. With the combination of ricotta, honey, and protein powder, you’ll get a boost of energy and satisfaction.
Ingredients:
– 1/2 cup ricotta cheese
– 1 tablespoon honey
– 1 scoop vanilla protein powder (or your preferred flavor)
– 1/4 cup unsweetened almond milk
– Ice cubes (optional)
Instructions:
1. In a blender, combine ricotta cheese, honey, and protein powder.
2. Add unsweetened almond milk and blend until smooth and creamy.
3. Taste and adjust sweetness or thickness as needed.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again to crush the ice and achieve your desired texture.
Cooking Time: 30 seconds to 1 minute
Enjoy your delicious and nutritious Ricotta and Honey Protein Smooth Puree!
Tempeh and Carrot Nutrient-Dense Blend
This recipe combines the nutty flavor of tempeh with the sweetness of carrots, creating a nutritious blend that’s perfect for snacking or adding to salads. With its high protein content and array of vitamins and minerals, this dish is an excellent way to boost your overall health.
Ingredients:
– 1/2 cup tempeh
– 2 medium carrots, peeled and grated
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon honey
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together olive oil, garlic, and honey.
3. Add grated carrots and tempeh to the bowl; toss until well coated with the mixture.
4. Season with salt and pepper to taste.
5. Transfer the blend to a baking dish or individual ramekins.
6. Bake for 20-25 minutes, or until the carrots are tender and the tempeh is lightly toasted.
7. Garnish with fresh herbs, if desired.
Cooking Time: 20-25 minutes
Almond Butter and Chia Seed Protein Puree
This recipe combines the creamy richness of almond butter with the nutritional benefits of chia seeds to create a protein-packed puree perfect for post-workout snacking or as a healthy topping for oatmeal or yogurt.
Ingredients:
– 1/2 cup unsalted almond butter
– 1 tablespoon chia seeds
– 1/4 cup plain Greek yogurt
– 1/4 cup unsweetened applesauce
– 1 scoop vanilla protein powder (or to taste)
– Pinch of salt
Instructions:
1. In a blender or food processor, combine almond butter, chia seeds, Greek yogurt, and applesauce.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add the vanilla protein powder and blend until well combined.
4. Taste and adjust sweetness or protein content as desired.
5. Transfer the puree to a container and refrigerate for at least 30 minutes before serving.
Cooking Time: None required. Prepare and serve immediately, or store in the refrigerator for up to 3 days.
Cod and Potato Creamy High-Protein Mash
A delicious and protein-rich dish that combines the flaky texture of cod with the comfort of mashed potatoes.
Ingredients:
– 1 pound cod fillet, skin removed
– 2 large potatoes, peeled and diced
– 1/4 cup low-fat plain Greek yogurt
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the cod fillet on it.
3. Drizzle olive oil over the cod and season with salt and pepper.
4. Bake for 12-15 minutes or until the cod is cooked through.
5. While the cod is baking, boil the diced potatoes in a large pot of salted water until tender.
6. Drain the potatoes and mash with Greek yogurt, salt, and pepper to taste.
7. Once the cod is done, flake it into bite-sized pieces and add to the mashed potatoes.
8. Mix well and garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Pea Protein and Mango Smooth Puree
Boost your day with a nutritious and delicious smoothie that combines the benefits of pea protein powder with the sweetness of mango puree. This refreshing drink is perfect for post-workout recovery or as a healthy snack.
Ingredients:
– 1 scoop of pea protein powder
– 1/2 cup frozen mango chunks
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (optional)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness by adding more honey if needed.
3. Pour into a glass and serve immediately.
Cooking Time: None!
Enjoy your revitalizing Pea Protein and Mango Smooth Puree, packed with protein, vitamins, and antioxidants for a healthy and energized you!
Flaxseed and Yogurt Protein-Rich Blend
This recipe combines the nutty flavor of flaxseeds with the creaminess of yogurt to create a protein-rich blend perfect for post-workout snacking or as a healthy breakfast option.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup plain Greek yogurt
– 2 tablespoons ground flaxseed
– 1 tablespoon honey
– Pinch of salt
– Optional: sliced banana, almond butter, or chia seeds for added flavor and texture
Instructions:
1. In a small bowl, mix together the oats, Greek yogurt, and ground flaxseed until well combined.
2. Add the honey and salt; stir until smooth.
3. Taste and adjust sweetness as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled, garnished with your choice of sliced banana, almond butter, or chia seeds.
Cooking Time: None! This blend is best served cold, straight from the refrigerator.
Chia Pudding and Vanilla Protein Puree
This recipe combines the nutritional benefits of chia seeds with the protein-rich goodness of vanilla puree, making it a perfect snack or post-workout treat.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1 scoop vanilla protein powder
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey and stir until dissolved.
3. Refrigerate for at least 30 minutes or overnight to allow the chia seeds to gel.
4. In a blender, combine chilled chia pudding, vanilla protein powder, and vanilla extract. Blend until smooth and creamy.
5. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.
Cooking Time: 30 minutes (including refrigeration time)
Summary
Discover 20 delicious high-protein pureed food recipes designed for muscle recovery. From creamy Greek yogurt and peanut butter protein purees to lentil and cottage cheese smooth blends, these recipes offer a variety of options to fuel your body. Each recipe includes a mix of protein-rich ingredients such as eggs, whey protein, and tofu, paired with nutritious fruits and vegetables. Perfect for post-workout meals or snacks, these pureed food recipes provide the necessary nutrients to support muscle growth and recovery.
