Spinach is associated with several health benefits and is easy to incorporate into your diet. Keep reading for spinach recipes that are high in protein and fiber.
Consuming spinach is associated with health benefits, such as protecting the heart, brain, and eyes. It is also associated with anti-inflammatory, anticancer, anti-obesity, and hypoglycemic properties.
Spinach is also easy to incorporate into your diet. Below are eight recipes that include spinach, most of which are high in protein.
One of the easiest recipes you can make with spinach is to cook it by itself.
Wash the spinach and cut off the stems, if desired. Add it to a pan with olive oil on medium heat. Cover the pan with a lid in one-minute intervals, removing it to stir, and repeat until it reaches the desired tenderness. Then, drain any excess liquid from the pan and serve.
You can experiment with different seasonings, such as salt, pepper, garlic and onion powder, red pepper flakes, and more. You may even consider topping with a soft-boiled egg to add more protein, as in the picture above.
Each serving contains 34.8 grams (g) of protein.
This recipe calls for gently poaching the salmon in a mixture of vegetable broth and light canned coconut milk. Spinach is added to this mixture and cooked until wilted.
Eating fish high in omega-3s, such as salmon, twice a week
Each serving contains over 38 g of protein.
This skillet is low in calories and carbs but high in protein, with 26 g per serving. It comes together in just 15 minutes, making it ideal for weeknights or whenever you are running short on time.
In addition to the mushrooms and the spinach, this skillet also contains yellow onions. Consuming onions may help protect your heart, lungs, brain, and liver.
If you are OK with increasing the carb content of this dish, you may consider adding a side of rice or making flour tortilla wraps for a more filling meal.
Spinach can also be included in breakfast dishes. This breakfast bowl contains spinach, eggs, ground beef, and onions. Everything is added to a skillet over medium heat, and the eggs are cooked in one half of the pan before being mixed with the rest of the ingredients.
Eggs
Each serving contains 31 g of protein.
This flavorful vegetarian meal contains onions, sun-dried tomatoes, chickpeas, spinach, and sweet potatoes. It is seasoned with garlic, ginger, lemon juice, red pepper flakes, and cilantro. Each serving contains 12 g of fiber.
Sweet potatoes are associated with anticancer, antidiabetic, and anti-inflammatory properties.
If you are not following a vegetarian diet, you may consider adding meat, such as shredded rotisserie chicken, to this dish to increase the protein content.
Spinach can also be included in drinks. This green smoothie is made with cucumber, avocado, coconut water, mint, pineapple, spinach, and protein powder. It is ready in minutes, as all you have to do is blend the ingredients with ice. Each serving contains 11 g of fiber and 17 g of protein.
Pineapple is high in fiber and is associated with anti-inflammatory and antioxidant activity. Consuming pineapple may also benefit your digestive health.
When choosing protein powder, try to choose a neutral or lightly flavored option, such as vanilla. This will prevent the protein powder’s taste from clashing with the rest of the ingredients in this smoothie.
This vegan breakfast bowl has just six ingredients: sweet potatoes, olive oil, garlic, spinach, pumpkin seeds, and sesame seeds. Each serving contains 7 g of fiber.
The sweet potatoes are pricked with a fork and microwaved, and the spinach is sautéed with garlic and olive oil. When the sweet potatoes are tender, they are peeled and mashed with a fork. They are then topped with the spinach and seeds.
If you do not follow a vegan diet, you may consider adding ground beef or eggs to increase the protein content and make the meal more filling. Keep in mind that this will affect the overall nutritional content of this dish.
This vegetarian recipe uses spinach as the base for a side salad. It is tossed with olive oil, red wine vinegar, salt, pepper, and pine nuts. The eggplant is roasted in the oven and stuffed with feta, shallots, parsley, and garlic.
Eggplant contains antioxidants. Antioxidants from fruits and vegetables
This recipe is high in both protein and fiber, with 20 g of protein and 13 g of fiber per serving.
Spinach is associated with several health benefits. It is used in many different recipes and can easily be added to dishes you already make.
Spinach can be eaten for breakfast, lunch, dinner, and even added to drinks. Experiment with different recipes to see what you like.