5 High Protein Recipes for Hormone Balance
Some of my favorite nutrient-dense meals that are high in protein and balanced with fat and carbs.
Let’s be honest—when hormones feel off, everything can feel a little off. Mood swings? Check. Low energy? Yep. Cravings that hit out of nowhere? Been there. One of the most underrated (yet powerful) ways to support hormone health is balanced meals.
Now getting enough protein is important. We don’t need to obsess over it but making it the center of your meal is so beneficial sot helping stabilize blood sugar, supporting detox pathways, building lean muscle, and providing the amino acids your body needs to actually make hormones in the first place. Yet so many women are unintentionally under-eating protein—especially in the first half of the day.
Let’s change that! These 5 high-protein meals that are not only hormone-supportive but super satisfying and delicious. These meals are balanced with fiber, healthy fats, and nutrient-dense ingredients to support your energy, cravings, and cycle—all without spending hours in the kitchen.
Whether you’re navigating postpartum, coming off birth control, or just trying to feel more like yourself again, these recipes have your back.
Garlic and Herb High Protein Egg Biscuits
Serves: 10 biscuits
Ingredients:
6 large eggs
1/2 cup diced yellow onion
1 tbsp minced garlic
2 cups chopped kale
1/2 cup mixed herbs (dills, chives, parsley, etc)
1/2 cup collagen peptides ( I use @greatlakeswellness)
1/2 cup cottage cheese
3/4 cup almond flour
1/4 cup coconut flour (can sub an additional 3/4 cups almond flour)
½ tsp baking powder
½ cup shredded cheese (like gruyere or mild cheddar)
Salt and pepper to taste
Ingredients:
Preheat oven to 375°F and line a baking sheet with parchment paper.
Heat a skillet over medium high heat. Add 1/2 tablespoon avocado oil, onions, garlic and kale . Let cook until onions are softened and kale has wilted. Stir occasionally.
Whisk eggs until smooth and season with salt and pepper.
Add in the cottage cheese and kale mixture, almond flour, coconut flour and baking powder. Stir until a thick batter forms. Let sit for about 5 minutes.Scoop the batter onto the baking sheet (about 1/4 cup per biscuit). Top with a sprinkle of shredded cheese.
Bake for 18-25 minutes, until golden and firm to the touch. Storage in the fridge for 4-5 days. Reheat of desired.
Chipotle Salmon Tacos
Serves: 2-4
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
For the Salmon:
2 salmon fillets (about 6 oz each)
1 tsp smoked paprika
½ tsp cumin
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili powder (adjust for spice preference)
½ tsp sea salt
avocado oil spray
Ingredients:
2 cups shredded cabbage mix
¼ cup cilantro, chopped
¼ cup plain Kefir
1 tbsp lime juice
½ tsp honey or maple syrup
¼ tsp sea salt
Black pepper, to taste
For Serving:
tortillas of choice
microgreens
1 avocado (mashed with 1-2 tbsp Kefir)
1 lime, cut into wedges
Instructions:
Preheat oven to broil.
Pat the salmon dry. Mix the smoked paprika, cumin, garlic powder, onion powder, oregano, chili powder, and salt. Coat the salmon with the spice blend, pressing it in lightly. Spray lightly with avocado oil.
Broil for 10-12 minutes, until salmon is flaky.
In a mixing bowl, combine shredded cabbage and cilantro. Add in kefir and lime juice. Season with salt and pepper. Toss well, and let sit for at least 10 minutes to absorb the flavors.
Warm the tortillas. Top with mashed avocado, salmon, slaw and any other toppings of choice.
Apple Walnut Chicken Salad Lettuce Wraps
Ingredients:
4 cups cooked chicken, diced (I use rotisserie chicken)
3 celery stalks, chopped
½ small onion, finely diced
¼ cup parsley, chopped
½ cup chopped walnuts
1 honeycrisp or pink lady apple, diced
½ tsp garlic powder
2 tbsp fresh squeezed lemon juice
2 tbsp avocado oil mayo
⅓ cup low-fat Greek yogurt
1 tsp Dijon mustard
½ tsp sea salt, plus more to taste
¼ tsp fresh ground black pepper
For serving:
Leaf or butter lettuce
Instructions
In a large bowl, mix together the mayo, yogurt, lemon juice, mustard, garlic powder, salt and pepper. Mix well.
Add in the diced chicken, celery, onion, parsley, walnuts and apples. Mix well and taste. Adjust the sea salt and pepper as needed.
Serve on the lettuce leaves and enjoy! Store any leftovers in the fridge for up to four days.
Notes: This recipe calls for pre-cooked chicken like organic rotisserie chicken. However, you can easily cook 1 ½ pounds of chicken breast in the oven at 400F for about 20-25 minutes or until the internal temperature reaches 165F.
Sheet Pan Salmon with Roasted Veggies
Serves 3
Ingredients:
For the Salmon:
1-1.5 lb salmon filet (or 3, 6 oz pieces)
1 lemon
½ tsp salt
Pepper, to taste
For the veggie:
1 small head cauliflower, chopped
1-2 Japanese sweet potatoes, sliced into 1/4-inch rounds
Avocado oil spray (about 1 tbsp)
Salt and pepper, to taste
1/2 cup beet hummus
Instructions:
Preheat the oven to 425F and line two sheet pans with parchment paper.
Place the potatoes and cauliflower on one baking sheet. Spray with avocado oil and season with salt and pepper. Toss to fully coat then spread out the potatoes in a single layer. Place in the oven for 30-35 minutes, tossing halfway through.
Set the salmon filets on the next baking sheet. Spray lightly with avocado oil spray; season with salt and pepper.
Place the sheet pan in the oven for 15-20 minutes or until done to your liking; at least 145F. This will vary depending on the thickness of your salmon. Serve the salmon with a squeeze of lemon, roasted cauliflower, sweet potatoes, and beet hummus.
Turkey and Egg Muffin Cups
Ingredients:
12 eggs
3 @chomps beef or turkey sticks (Use code NOURISHED for 15% off!)
¾ lb or 12 slices turkey
1 bell pepper, diced
Black pepper
Chives
Instructions:
Preheat the oven to 400°F.
Place the turkey slices in a muffin tin. If you have long, turkey sizes, you may need to cut them in half.
Add the diced bell pepper and chopped chomps to the muffin tin cup.
Crack an egg into each cup and top with bacon pepper.
Place in the oven for 12-15 minutes. 15 minutes the eggs was not runny at all so if you want a jammy egg adjust accordingly.
Store in the fridge for up to five days.
let me know if this is helpful! And if you have questions about hormone balance, ask away!! I’m here to help!
P.S. If you like these recipes, check out the Grocery List for Hormone Balance series. New meal plans drop twice a month.
xx, Jess