Cooking in my Genes - Simple & Seasonal Recipes Meant to be shared. - Cooking in my Genes https://www.cookinginmygenes.com/ Simple & seasonal recipes meant to be shared. Tue, 10 Feb 2026 02:41:18 +0000 en-US hourly 1 https://www.cookinginmygenes.com/wp-content/uploads/2026/03/favicon-220x280.png Cooking in my Genes - Simple & Seasonal Recipes Meant to be shared. - Cooking in my Genes https://www.cookinginmygenes.com/ 32 32 10 High Protein Appetizer Recipes (high fiber too!) https://www.cookinginmygenes.com/10-high-protein-appetizer-recipes-high-fiber-too/ https://www.cookinginmygenes.com/10-high-protein-appetizer-recipes-high-fiber-too/#respond Tue, 10 Feb 2026 02:32:13 +0000 https://www.cookinginmygenes.com/?p=14629 These 10 high protein appetizer recipes have bold flavors AND contain a nutritional boost! All of these recipes have at least 8 grams of protein per serving! And, since protein and fibre are having their moments in the nutrition world, get a dose of both in these 10 high protein appetizers. From easy, creamy dips...

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]]> These 10 high protein appetizer recipes have bold flavors AND contain a nutritional boost!

high protein sundried tomato white bean dip

All of these recipes have at least 8 grams of protein per serving!

And, since protein and fibre are having their moments in the nutrition world, get a dose of both in these 10 high protein appetizers.

From easy, creamy dips to baked feta, you can find something to prep for the week or a tasty recipe for a hungry crowd or game day!

why you’ll love these high-protein recipes

  • Meal prep: You can find a few dips that are perfect to meal prep for snacking all week long.
  • Quick: Many of these recipes take just 20 minutes or less to make!
  • Flavourful: These appetizer recipes are packed with whole foods for lots of flavour (no protein powders here).
chickpeas in a bowl

What are the common ingredients in higher protein appetizers?

Legumes: You’ll find a variety of beans including cannellini beans and chickpeas in these high protein appetizers. If you don’t know already, these pack a protein and fiber punch!

Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like carrots, tomatoes and bell peppers.

Cheese: Cheeses like ricotta, feta, goat cheese and cottage cheese carry a lot of protein and make up the base of some of these appetizer recipes.

dill pickle high protein appetizer dip ingredients

10 High Protein Appetizer Recipes (high fiber too!)

You get a variety of flavours in these appetizer recipes. All of these high protein appetizers have at least 8 grams of protein per serving!

Spring Whipped Ricotta Dip with Honey & Pistachios
Make this fresh & bright Spring Whipped Ricotta Dip in just 10 minutes! Topped with lemon, basil, honey & pistachios, it's the perfect bite!
Check out this recipe
side angle shot of spring whipped ricotta dip
Sundried Tomato White Bean Hummus Dip Appetizer
For a quick appetizer or snack, make this Sundried Tomato White Bean Hummus! Easy to make in under 10 minutes, it's great any day of the week
Check out this recipe
sundried tomato white bean hummus in a serving bowl
The Best Easy High Protein Dill Pickle Dip Recipe
This High Protein Dill Pickle Dip recipe is easy to make! With 10g of protein per serving, it's great to meal prep for weekday snacks too.
Check out this recipe
high protein dill pickle dip in a bowl served with pita chips
Easy Roasted Carrot Hummus Dip with Dill & Feta
This Easy Roasted Carrot Hummus is a Springtime twist on classic hummus! This flavorful veggie-forward dip is the perfect snack or appetizer.
Check out this recipe
carrot hummus spread in a low bowl with toppings
Easy Baked Feta Appetizer with Tomatoes and Peppers
This Easy Baked Feta Appetizer is a delicious and elegant appetizer that comes together in just 30 minutes! Perfect to enjoy at any gathering
Check out this recipe
baked feta in a pan with summer vegetables
The Best Quick and Easy Spicy Buffalo Hummus Dip
For a quick & tasty game day appetizer, make this spicy buffalo hummus dip! Easy to make and perfect for sharing!
Check out this recipe
spicy buffalo hummus on a plate with garnishes
Easy Pizza-Inspired Olive Oil Dip with Burrata Cheese
Make this Olive Oil Dip with Burrata Cheese in 10 minutes! Enveloped by pizza-inspired flavours, this burrata appetizer is hard to resist.
Check out this recipe
ball of burrata in a bowl drizzle with olive oil and herbs
The Best Green Goddess Whipped Feta Dip Appetizer
Make this bright, fresh Green Goddess Whipped Feta Dip in under 10 minutes! The perfect quick appetizer for Spring & Summer seasons.
Check out this recipe
green goddess dip on a plate with vegetables and crackers
5-Ingredient Baked Goat Cheese with Apricot Jam
You only need 5 ingredients to make this Baked Goat Cheese with Apricot Jam. It's a quick and easy appetizer you can make any time of year.
Check out this recipe
baked goat cheese in a baking dish
Baked Feta Appetizer with Dates, Pistachios & Honey
Make this Baked Feta with Dates, Pistachios and Honey in just 20 minutes! This easy appetizer is a true crowd-pleaser during the holidays!
Check out this recipe
overhead of baked feta with dates

Tips & Tricks to adding more protein (& fiber) to your day

  • Swap sour cream for Greek yogurt. Or, blend up cottage cheese until smooth for an easy swap too.
  • Top dips with chopped nuts like almonds or pistachios. You could also try a sprinkle of hemp hearts!
  • Add a scoop of one of our hummus dips to your dinner or lunch. Or, pair with vegetables for an easy meal prep snack.
dill pickle dip

Common questions

What is considered ‘high protein’?

An appetizer serving with 7-10 grams of protein will help you feel more satiated. All of the above appetizers have at least 8 grams of protein per serving.

​Are these high protein appetizers good for parties?

Yes! High protein appetizers like the recipes above are great for balancing out a variety of appetizers at a party.

high protein sundried tomato white bean dip

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]]> https://www.cookinginmygenes.com/10-high-protein-appetizer-recipes-high-fiber-too/feed/ 0 10 High Fiber Meals for Dinner (high protein too!) https://www.cookinginmygenes.com/10-high-fiber-meals-for-dinner-high-protein-too/ https://www.cookinginmygenes.com/10-high-fiber-meals-for-dinner-high-protein-too/#respond Sat, 17 Jan 2026 22:58:09 +0000 https://www.cookinginmygenes.com/?p=14003 When you want a nourishing and fulfilling dinner, try one of these 10 High Fiber Meals! You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving. Getting an adequate amount of fiber and protein at dinner will help...

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]]> When you want a nourishing and fulfilling dinner, try one of these 10 High Fiber Meals!

high fiber sheet pan meal with chickpeas

You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving.

Getting an adequate amount of fiber and protein at dinner will help you feel full and satiated.

While protein has been the ‘it-girl’ of late, fiber is just as important! The cooking time for many of these recipes averages 30 minutes.

white beans, tomatoes, red onion on a sheet pan

Why you’ll love these high fiber recipes

  • Easy: Easy cleanup! You just need one pot or one pan for many of these recipes.
  • Healthy: Many of these recipes are packed with vegetables and are high protein too!
  • Nourishing: These high fiber recipes are nourishing and most have both insoluble and soluble fiber from a variety of ingredients.

Why is fiber important?

Aim for 25 grams of fiber per day to get many of the health benefits including:

  • Fiber can help with better digestion.
  • A diet high in fiber can help lower cholesterol and balance blood sugar.
  • Hitting your fiber goals can help build up better gut-bacteria and in turn help to improve your immunity against sickness or disease.

What are the common ingredients in these high fiber meals?

Legumes: You’ll find a variety of beans including butter beans, cannellini beans, lentils and chickpeas in these high fiber meals. If you don’t know already, these pack a fiber punch!

Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like broccoli, bell peppers, cabbage, kale and brussels sprouts.

Whole Grains: Whole grains can help to increase fiber intake so you’ll find whole grains like brown rice and pasta in a few of these recipes.

chickpeas in a bowl

10 High Fiber Meals to Enjoy for Dinner

One Pot Marry Me Butter Beans (30 minute recipe!)
Make these Marry Me Butter Beans for dinner in 30 minutes! Packed with flavour from a seasoned creamy tomato sauce, it's super satisfying.
Check out this recipe
wooden spoon in a pot of cooked butter beans and sundried tomato sauce
Healthyish Broccoli Cheddar Soup
This healthy broccoli cheddar soup recipe has 27g of protein per serving & loaded with veggies! It has a creamy texture & cheesy flavor too!
Check out this recipe
spoon in a bowl of broccoli cheddar soup
Creamy One Pot Ground Turkey Pasta with Veggies
This quick One Pot Ground Turkey Pasta with Veggies is packed with 46g of protein per serving! A delicious weeknight meal or for meal prep.
Check out this recipe
one pot pasta
One Pan Roasted Chicken with Chickpeas and Tomatoes
This One Pan Roasted Chicken with Chickpeas & Tomatoes is a simple, easy and delish dinner. Plus it's packed with 48g of protein per serving!
Check out this recipe
serving spoon in roasted chicken with chickpeas and tomatoes on a sheet pan
Quick One Pot White Beans with Tomatoes & Greens
These one pot white beans with tomatoes are simple, delicious & comforting. Using canned beans makes this recipe quick to cook for dinner.
Check out this recipe
Quick White Beans with Tomatoes & Kale
Warm Lentil Harvest Salad with Roasted Vegetables
This Warm Lentil Harvest Salad is packed with Fall vegetables & 20g of protein per seving! Perfect for a quick dinner or meap prep lunches!
Check out this recipe
overhead of warm lentil salad in a bowl
Easy Thai Inspired Noodle Salad with Peanut Sauce
Make this Thai noodle salad recipe in 20 minutes! A creamy peanut sauce envelops noodles & fresh veggies for a delicious bite every time!
Check out this recipe
thai noodle salad recipe in a bowl
Sheet Pan Baked Feta Dinner with Vegetables & Beans
This sheet pan baked feta dinner is packed with vegetables & beans plus 16g protein per serving! A quick, easy & delicious meal for any night
Check out this recipe
overhead photo of sheet pan dinner with feta with a serving spoon
Winter Citrus Chopped Salad
This Winter Citrus Chopped Salad is brimming with delicious ingredients like brussels sprouts, oranges, grains, parmesan cheese & almonds. Easy to meal prep for the week ahead!
Check out this recipe
Winter Citrus Chopped Salad
Spring Minestrone Soup with Herb Ricotta Topping
This Spring Minestrone Soup is packed with bright flavours for the season. Top with a basil-lemon ricotta for an extra punch of flavour!
Check out this recipe
Spring minestrone soup in a bowl topped with basil-lemon ricotta

Tips & Tricks to add more fiber to your diet

  • Add legumes! Swap half of the ground meat in tacos for example for a can of black beans to up the fiber.
  • When enjoying fruit, leave the skin on such as with apples, pears and kiwis.
  • Add or sprinkle seeds on oatmeal or smoothies. Ground flaxseeds and chia seeds are a great addition!
  • With any meal, make sure to add a vegetable! Many vegetables are high in fiber including broccoli, brussels sprouts, carrots, kale, sweet potatoes, green peas and cauliflower.
  • Add variety! Mix and match different vegetables and fruits to get a variety of soluble and insoluble fiber.
high fiber noodle bowl meal with vegetables

Common Questions

Which foods include soluble and insoluble fiber?

Eating a variety of plant-based food should provide your body with both soluble and insoluble fiber. Soluble fiber can be found in foods like oats, beans, citrus fruit, carrots, apples and peas for example. Insoluble fiber can be found in foods like whole grains, nuts and seeds.

What is the difference between soluble and insoluble fiber?

Soluble fiber moves slowly through the body as it dissolves so it helps with feeding good gut bacteria, balancing blood sugar and can help to lower cholesterol. Alternatively, insoluble fiber doesn’t dissolve and thus helps with regular digestion.

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