Recipes
Light versions for every day, cheap and high in protein. Every number is calculated from the German food composition database, not estimated.
Last checked: 7 November 2026
16 recipes
Sauces and dips
- Skyr remouladeCreamy and sour like the classic remoulade, only built on skyr instead of oil. Good with fish, fried potatoes and on bread.10 min32 kcal · 4.2 g protein per portion
- Herb quarkThe German classic with boiled potatoes, as a dip for vegetables or thick on bread. A splash of milk makes low-fat quark nice and creamy.5 min65 kcal · 10.7 g protein per portion
- Cucumber yoghurt dip with garlicFresh, garlicky and good with grilled food, roast vegetables or flatbread. The quark makes it firmer than yoghurt alone.10 min57 kcal · 5.3 g protein per portion
- Yoghurt mustard dressingA creamy dressing for two large salads. The mustard binds it, the vinegar makes it fresh, and the little oil carries the taste.5 min56 kcal · 2.7 g protein per portion
Breakfast
- Overnight oats with skyr and blueberriesStirred in the evening, ready in the morning. Oats, skyr and berries bring protein and fibre, and the jar travels well.5 min + overnight308 kcal · 19.6 g protein per portion
- Scrambled eggs with spinach and cottage cheeseA savoury breakfast that is quick. The cottage cheese keeps the eggs moist and adds extra protein.10 min248 kcal · 21.7 g protein per portion
- Quark and oat pancakes with raspberriesSmall, fluffy pancakes without flour. The quark keeps them moist, the oats bring fibre and the raspberries the sweetness.20 min369 kcal · 25.8 g protein per portion
Lunch
- Lentil salad with pepper and fetaA salad that travels to work in a jar. Lentils bring protein and fibre, a little feta the salty part.15 min307 kcal · 16.3 g protein per portion
- Tuna rice bowlLunch from the cupboard: rice from the day before, a tin of tuna and something fresh. Quick to make and high in protein.10 min363 kcal · 33.1 g protein per portion
- Chicken and vegetable stir-fry with riceA whole plate: lots of vegetables, lean meat and rice. Leftovers taste good cold or warm the next day.30 min475 kcal · 40.3 g protein per portion
Dinner
- Lentil and tomato soupRed lentils fall apart while cooking and make the soup creamy without any cream. One large pot for three evenings or three people.35 min262 kcal · 16 g protein per portion
- Roast vegetables with potatoes and quarkEverything on the tray, the oven does the rest. The quark on the side brings the protein the vegetables lack.45 min373 kcal · 21.3 g protein per portion
Snacks
- Crispy roasted chickpeasTo nibble instead of crisps. A tin of chickpeas, a teaspoon of oil and spices, the oven makes them crunchy.35 min122 kcal · 6 g protein per portion
- Cottage cheese with cucumber and tomatoThe afternoon snack. Cool, salty and with about 20 g protein per portion.5 min144 kcal · 19.6 g protein per portion
Sweets
- Chocolate quark cream with raspberriesFor the chocolate craving in the evening. Low-fat cocoa brings a lot of taste and little fat, the quark makes it creamy and adds protein.5 min132 kcal · 17.6 g protein per portion
- Quick berry skyr ice creamFrozen berries and skyr into the blender, and the soft serve is done. No ice cream maker, no waiting.5 min99 kcal · 8.9 g protein per portion