If you are lactose intolerant and following a Paleo diet, there are plenty of high-protein recipes you can enjoy without any dairy products. Here are some delicious and nutritious options to help you meet your protein needs while avoiding lactose:
1. Grilled Lemon Herb Chicken
- Ingredients: chicken breast, lemon juice, olive oil, garlic, herbs (such as rosemary, thyme, and oregano), salt, and pepper.
- Instructions: Marinate the chicken breast in lemon juice, olive oil, minced garlic, herbs, salt, and pepper for at least 30 minutes. Grill until cooked through. Serve with a side of roasted vegetables or a fresh salad.
- Protein content: Chicken breast is a lean source of protein, providing about 25 grams per 3-ounce serving.
2. Baked Salmon with Avocado Salsa
- Ingredients: salmon fillets, avocado, tomatoes, red onion, cilantro, lime juice, salt, and pepper.
- Instructions: Season the salmon fillets with salt and pepper, then bake in the oven until flaky. In the meantime, prepare the avocado salsa by mixing diced avocado, tomatoes, red onion, cilantro, lime juice, salt, and pepper. Serve the salmon topped with the avocado salsa.
- Protein content: Salmon is rich in omega-3 fatty acids and provides about 22 grams of protein per 3-ounce serving.
3. Beef and Vegetable Stir-Fry
- Ingredients: beef strips, bell peppers, broccoli, carrots, onion, garlic, coconut aminos, ginger, salt, and pepper.
- Instructions: Stir-fry beef strips in a pan with garlic and ginger until browned. Add sliced bell peppers, broccoli florets, carrots, and onion. Drizzle with coconut aminos and season with salt and pepper. Cook until the vegetables are tender. Serve hot.
- Protein content: Beef is a great source of protein, providing about 22 grams per 3-ounce serving.
4. Turkey and Sweet Potato Skillet
- Ingredients: ground turkey, sweet potatoes, bell peppers, spinach, garlic, paprika, cumin, salt, and pepper.
- Instructions: Brown ground turkey in a skillet with minced garlic, paprika, cumin, salt, and pepper. Add diced sweet potatoes and cook until tender. Stir in sliced bell peppers and spinach until wilted. Serve hot.
- Protein content: Turkey is a lean protein source, offering about 21 grams of protein per 3-ounce serving.
5. Shrimp and Zucchini Noodles
- Ingredients: shrimp, zucchini, cherry tomatoes, garlic, olive oil, lemon juice, red pepper flakes, salt, and pepper.
- Instructions: Saute shrimp in a pan with minced garlic and olive oil until pink. Add spiralized zucchini noodles and halved cherry tomatoes. Season with lemon juice, red pepper flakes, salt, and pepper. Cook until the zucchini noodles are tender. Serve hot.
- Protein content: Shrimp is a low-calorie protein source, providing about 20 grams per 3-ounce serving.
6. Chicken and Vegetable Skewers
- Ingredients: chicken thighs, bell peppers, red onion, cherry tomatoes, zucchini, garlic, rosemary, olive oil, salt, and pepper.
- Instructions: Marinate chicken thighs in minced garlic, rosemary, olive oil, salt, and pepper. Thread onto skewers with bell peppers, red onion, cherry tomatoes, and zucchini. Grill until the chicken is cooked through and vegetables are charred. Serve hot.
- Protein content: Chicken thighs are slightly higher in fat but still offer about 18 grams of protein per 3-ounce serving.