Easy High Protein Bites

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Easy, high-protein recipes for everyday life 💪🍳
Quick meals | Healthy eating | Simple ingredients
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06/22/2026

Slow Cooker Sticky Honey Lemon Rosemary Chicken
Ingredients
2 lbs chicken breasts or boneless, skinless chicken thighs

1/3 cup honey

1/4 cup soy sauce

1/4 cup fresh lemon juice

1 tablespoon lemon zest

3 cloves garlic, minced

1 tablespoon olive oil

1 teaspoon dried rosemary (or 2-3 fresh rosemary sprigs)

1/2 teaspoon onion powder

1/2 teaspoon paprika

Salt and freshly ground black pepper, to taste

1 fresh lemon, sliced (for layout and garnish)

06/20/2026

Cheesy Ground Beef Garlic Toasts
Ingredients
1 lb lean ground beef

8 slices of sturdy bread (like sourdough, Italian, or thick-cut white bread)

1 small yellow onion, finely diced

3 cloves garlic, minced

2 tablespoons tomato paste

1 teaspoon dried Italian seasoning

1/2 teaspoon garlic powder

2 tablespoons butter, melted

2 cups shredded mozzarella cheese

Salt and freshly ground black pepper, to taste

Fresh parsley, chopped (for garnish)

Instructions
Preheat and Prep: Preheat your oven to 400°F (205°C). Line a large baking sheet with aluminum foil for easy cleanup.

Cook the Beef Filling: Heat a large skillet over medium-high heat. Add the ground beef and diced onion. Cook, breaking up the meat with a spatula, until the beef is fully browned and the onions are soft. Drain any excess grease.

Season: Stir in the minced garlic, tomato paste, Italian seasoning, salt, and black pepper. Cook for another 2 minutes until the garlic is fragrant and the tomato paste is well incorporated. Remove from heat.

Prepare the Toasts: Arrange the bread slices in a single layer on the prepared baking sheet. Mix the melted butter with the garlic powder and brush it evenly over the top of each bread slice.

Assemble: Spoon the savory ground beef mixture generously onto each slice of bread, pressing it down slightly so it stays in place. Top each toast with a heavy handful of shredded mozzarella cheese.

Bake: Place the baking sheet in the oven and bake for 10 to 12 minutes, or until the cheese is completely melted, bubbling, and turns a beautiful golden brown.

Serve: Garnish with fresh chopped parsley and serve immediately while the cheese is warm and stretchy.

06/20/2026

Slow Cooker Honey Mustard Pork Chops
Ingredients
4 thick-cut, bone-in pork chops

1/2 cup Dijon mustard

2 tablespoons whole grain mustard

1/3 cup honey

2 cloves garlic, minced

1/2 cup chicken broth

1 tablespoon olive oil

1/2 teaspoon onion powder

1/2 teaspoon paprika

Salt and freshly ground black pepper, to taste

Instructions
Sear the Pork Chops: Season both sides of the pork chops generously with salt, black pepper, onion powder, and paprika. Heat olive oil in a large skillet over medium-high heat. Sear the pork chops for 2 to 3 minutes per side until a golden-brown crust forms.

Arrange: Transfer the seared pork chops into the slow cooker, overlapping them slightly if necessary.

Mix the Sauce: In a medium bowl, whisk together the Dijon mustard, whole grain mustard, honey, minced garlic, and chicken broth until well combined.

Coat: Pour the honey mustard mixture evenly over the pork chops, ensuring they are completely covered.

Slow Cook: Cover and cook on Low for 4 to 5 hours or on High for 2 to 3 hours, until the pork chops are incredibly tender and fall-off-the-bone tender.

Serve: Spoon the thick, caramelized honey mustard glaze directly from the pot over the pork chops before serving.

06/17/2026

Garlic Herb Roasted Chicken Thighs with Potatoes and Broccoli

Ingredients
The Protein:

4–6 bone-in, skin-on chicken thighs

The Vegetables:

3–4 medium Yukon Gold potatoes, cubed

1 large head of broccoli, cut into florets

1 red bell pepper, chopped into bite-sized pieces

Garlic Herb Sauce:

1/4 cup olive oil

4–5 cloves garlic, minced

1 tbsp fresh parsley, finely chopped (plus extra for garnish)

1 tsp dried oregano

1 tsp dried thyme

1 tsp paprika

Salt and freshly ground black pepper, to taste

Instructions
Preheat and Prep: Preheat your oven to 400°F (200°C). Lightly grease a large baking dish or a rimmed baking sheet with a splash of olive oil.

Make the Herb Garlic Sauce: In a small bowl, whisk together the olive oil, minced garlic, chopped parsley, oregano, thyme, paprika, salt, and pepper until well combined.

Season the Ingredients: Place the chicken thighs, cubed potatoes, and red bell pepper pieces into a large bowl. Pour about 2/3 of the garlic herb sauce over them and toss thoroughly to ensure everything is evenly coated.

Arrange and Roast: Transfer the chicken and potatoes into your prepared baking dish, placing the chicken thighs skin-side up amongst the vegetables. Roast in the preheated oven for 25 minutes.

Add the Broccoli: While the chicken cooks, toss the broccoli florets in the remaining garlic herb sauce. After the initial 25 minutes, carefully remove the baking dish from the oven, scatter the broccoli florets around the chicken and potatoes, and return it to the oven.

Finish and Serve: Bake for an additional 15–20 minutes, or until the chicken thighs reach an internal temperature of 165°F (74°C) with crisp, golden skin, and the potatoes are fork-tender. Garnish with a bit more fresh parsley and serve hot.

06/17/2026

Creamy Garlic Herb Slow Cooker Chicken
Ingredients
For the Chicken & Rub:

1.5 to 2 lbs chicken thighs or breasts, cut into uniform pieces

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

1 tsp Italian seasoning

Salt and black pepper, to taste

For the Creamy Herb Sauce:

1/2 cup chicken broth

3/4 cup heavy cream

4 cloves garlic, minced

1 tbsp Dijon mustard

1 tsp fresh rosemary, finely chopped

1 tsp fresh thyme, finely chopped

1/2 cup Parmesan cheese, freshly grated

1 tbsp cornstarch blended with 1 tbsp cold water (optional, for extra thickening)

For Garnish:

Fresh parsley, finely chopped

Fresh rosemary and thyme sprigs

Instructions
Season the Chicken: Pat the chicken pieces dry with paper towels. In a bowl, toss the chicken with olive oil, garlic powder, onion powder, Italian seasoning, salt, and black pepper until evenly coated.

Sear (Optional): For enhanced color and flavor, heat a skillet over medium-high heat and sear the chicken for 2 minutes on each side until golden. Transfer the chicken into the slow cooker.

Mix the Sauce: In a medium bowl, whisk together the chicken broth, heavy cream, minced garlic, Dijon mustard, chopped rosemary, and chopped thyme.

Slow Cook: Pour the sauce mixture directly over the chicken in the slow cooker. Toss in a couple of whole sprigs of rosemary and thyme. Cover and cook on Low for 4-5 hours (or on High for 2-3 hours) until the chicken is completely tender and cooked through.

Thicken and Finish: Remove the lid and discard the herb sprigs. Stir in the grated Parmesan cheese until completely melted. If you prefer a thicker sauce, stir in the cornstarch slurry, cover, and let it cook on High for an additional 15 minutes.

Serve: Plate the ultra-tender chicken and ladle a generous amount of the rich, velvety herb sauce over the top. Garnish with a sprinkle of fresh chopped parsley before serving.

06/13/2026

Mexican Shrimp Ceviche
Ingredients
1 lb large shrimp, peeled, deveined, and chopped into bite-sized pieces

1/2 cup fresh lime juice (about 4–5 limes)

2 medium tomatoes, diced

1 cucumber, peeled and diced

1/2 cup red onion, finely chopped

1 jalapeño, seeded and finely minced

1 avocado, diced

1/4 cup fresh cilantro, finely chopped

1/2 cup tomato-clam cocktail juice (such as Clamato)

2 tbsp hot sauce (optional)

Salt and black pepper to taste

Instructions
Marinate the Shrimp: Place the chopped shrimp in a medium glass bowl. Pour the fresh lime juice over the shrimp, ensuring they are completely submerged. Cover and refrigerate for about 15–20 minutes, or until the shrimp turn pink and opaque.

Combine the Vegetables: In a separate large bowl, combine the diced tomatoes, cucumber, red onion, jalapeño, and cilantro.

Mix Together: Once the shrimp are fully cured, add them along with the lime juice marinade into the bowl with the vegetables.

Season: Pour in the tomato-clam cocktail juice and hot sauce (if using). Season generously with salt and black pepper to taste. Gently stir the ingredients together.

Add Avocado: Fold in the diced avocado gently right before serving to keep it from mashing.

Serve: Serve chilled in a glass or bowl with lime wedges and tortilla chips or tostadas.

06/07/2026

Slow Cooker Salisbury Steak with Potatoes
Ingredients
For the Salisbury Steak Patties:

1.5 lbs ground beef

1/2 cup breadcrumbs

1 large egg

1/4 cup yellow onion, finely grated

2 cloves garlic, minced

1 tbsp Worcestershire sauce

1 tsp Italian seasoning

Salt and black pepper, to taste

For the Onion & Potato Gravy:

1 large yellow onion, sliced into rings

1 lb baby yellow potatoes, washed (cut larger ones in half)

2 cups beef broth

1 packet (1 oz) brown gravy mix or onion soup mix

1 tbsp Worcestershire sauce

1 tbsp ketchup

2 tbsp cornstarch blended with 2 tbsp cold water (for thickening)

Fresh parsley, chopped (for garnish)

Instructions
Form the Patties: In a large bowl, combine the ground beef, breadcrumbs, egg, grated onion, minced garlic, Worcestershire sauce, Italian seasoning, salt, and pepper. Shape the mixture into 4-6 oval patties.

Sear the Beef (Optional): For extra flavor and to help the patties hold their shape, sear them in a hot skillet with a splash of oil for 2 minutes per side until a brown crust forms.

Layer the Slow Cooker: Place the baby yellow potatoes and half of the sliced onions at the bottom of the slow cooker. Arrange the beef patties gently over the top, and cover them with the remaining sliced onions.

Mix and Pour Sauce: Whisk together the beef broth, brown gravy mix, Worcestershire sauce, and ketchup in a bowl. Pour the mixture completely over the patties and vegetables.

Slow Cook: Cover and cook on Low for 6-8 hours or on High for 3-4 hours until the potatoes are completely tender and the meat is cooked through.

Thicken the Gravy: About 20-30 minutes before serving, gently lift the lid and stir in the cornstarch slurry. Cover and let it cook on High until the gravy thickens into a rich, glossy sauce.

Serve: Plate the savory patties alongside the tender potatoes, spooning a generous amount of the rich onion gravy over the top. Garnish with chopped fresh parsley.

06/06/2026

Lobster Twice-Baked Potatoes
Ingredients
For the Potatoes:

2 large Russet potatoes, washed and scrubbed

1 tbsp olive oil

4 tbsp unsalted butter, softened

1/4 cup sour cream

1/4 cup heavy cream or whole milk

1/2 cup shredded cheddar cheese, divided

2 cloves garlic, minced

Salt and black pepper, to taste

For the Lobster Filling:

2 small lobster tails (cooked, meat removed and chopped into bite-sized pieces)

1 tbsp butter, melted

1/2 tsp Old Bay seasoning or paprika

Fresh chives, finely chopped (for garnish)

Instructions
Bake the Potatoes: Preheat your oven to 400°F (200°C). Pierce the potatoes several times with a fork, rub the skins with olive oil, and sprinkle with salt. Bake directly on the oven rack for 50-60 minutes, or until completely tender when pierced with a knife.

Prep the Shells: Let the potatoes cool for 10 minutes until safe to handle. Slice off the top third of each potato lengthwise. Carefully scoop out the flesh into a large mixing bowl, leaving a sturdy 1/4-inch shell around the edges.

Mash the Filling: To the potato flesh, add the softened butter, sour cream, heavy cream, minced garlic, half of the shredded cheddar cheese, salt, and black pepper. Mash until smooth and creamy.

Prepare the Lobster: Toss the chopped cooked lobster meat with the melted butter and Old Bay seasoning or paprika.

Combine: Gently fold most of the seasoned lobster meat into the mashed potato mixture, reserving a few pieces to place right on top.

Stuff and Bake: Spoon the potato and lobster mixture evenly back into the potato shells. Top with the remaining shredded cheddar cheese and the reserved lobster pieces.

Melts and Brown: Return the stuffed potatoes to the oven and bake for another 10-15 minutes until the cheese is melted and bubbling. For a golden top, broil for the last 2 minutes.

Garnish: Top with a generous sprinkle of chopped fresh chives before serving.

06/04/2026

Authentic Butter Chicken (Murgh Makhani)
Ingredients
For the Chicken Marination:

1.5 lbs boneless, skinless chicken thighs (cut into bite-sized pieces)

½ cup plain Greek yogurt

1 tbsp lemon juice

1 tbsp garlic, minced

1 tbsp ginger, grated

1 tsp garam masala

1 tsp ground cumin

1 tsp chili powder (preferably Kashmiri chili powder for color)

1 tsp salt

For the Rich Curry Sauce:

2 tbsp ghee or olive oil (divided)

2 tbsp unsalted butter

1 large yellow onion, finely chopped

3 cloves garlic, minced

1 tbsp ginger, grated

1 tsp ground cumin

1 tsp garam masala

1 tsp ground coriander

1 tsp chili powder

1 can (14 oz) tomato puree or tomato sauce

¾ cup heavy cream

1 tbsp sugar or honey (to balance the acidity)

Salt to taste

For Garnish & Serving:

Fresh cilantro, finely chopped

Warm Naan bread and fluffy Basmati rice

Instructions
1. Marinate the Chicken
In a bowl, combine all the marination ingredients: yogurt, lemon juice, minced garlic, grated ginger, garam masala, cumin, chili powder, and salt.

Add the chicken pieces and stir until everything is completely coated.

Cover and refrigerate for at least 30 minutes (overnight is even better for maximum tenderness!).

2. Sear the Chicken
Heat 1 tablespoon of ghee or oil in a large, deep skillet over medium-high heat.

Add the chicken pieces in a single layer (work in batches if your pan is small—do not crowd the pan, or the chicken will steam instead of brown).

Cook for about 3 to 4 minutes on each side until nicely browned and slightly charred at the edges. Note: The chicken doesn't need to be fully cooked through yet. Transfer the chicken to a plate and set aside.

3. Build the Sauce Base
In the same skillet, lower the heat to medium and melt the butter along with the remaining ghee or oil.

Add the chopped onions and sauté for 5 to 6 minutes until soft and translucent.

Stir in the minced garlic and grated ginger, cooking for about 1 minute until highly aromatic.

Add the spices: cumin, garam masala, coriander, and chili powder. Stir continuously for 30 seconds to let the spices toast and release their oils.

4. Simmer the Gravy
Pour in the tomato puree/sauce and let the mixture simmer for 10 minutes, stirring occasionally, until the tomatoes have darkened in color and reduced slightly.

Optional Pro-Tip: For an ultra-smooth restaurant texture, you can pour this sauce into a blender and blend until completely silky, then return it to the pan.

Stir in the heavy cream and sugar/honey. Bring the sauce to a very gentle simmer.

5. Combine and Serve
Return the seared chicken and any resting juices back into the sauce.

Simmer uncovered on low heat for 8 to 10 minutes until the chicken is tender and cooked through, and the sauce is thick and pooling beautifully. Season with an extra pinch of salt if needed.

Garnish with a generous handful of fresh chopped cilantro.

06/03/2026

Creamy Lemon Garlic Chicken Meal Prep Bowl
Ingredients
1.5 lbs boneless, skinless chicken breasts (sliced into thin cutlets)

2 tbsp olive oil (divided)

1 tsp garlic powder

1 tsp onion powder

Salt and freshly cracked black pepper (to taste)

3 cups cooked white rice (warmed)

1 large head of broccoli (cut into florets)

3 medium russet or red potatoes (cubed)

Lemon slices (for garnish)

For the Lemon Garlic Cream Sauce:

2 tbsp unsalted butter

3 cloves garlic (minced)

½ cup chicken broth

½ cup heavy cream or half-and-half

Fresh juice of 1 large lemon

¼ cup grated Parmesan cheese

2 tbsp fresh parsley (finely chopped)

Instructions
Roast the Potatoes: Preheat your oven to 400°F (200°C). Toss the cubed potatoes with 1 tablespoon of olive oil, salt, and black pepper. Spread them in a single layer on a baking sheet and roast for 20–25 minutes until golden brown and crispy.

Steam the Broccoli: While the potatoes are roasting, steam the broccoli florets over boiling water for 4–5 minutes until tender-crisp and bright green. Drain and set aside.

Sear the Chicken: Season the chicken cutlets on both sides with garlic powder, onion powder, salt, and black pepper. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Cook the chicken for 4–5 minutes per side, or until golden brown and completely cooked through. Remove the chicken from the skillet and set aside.

Make the Cream Sauce: Reduce the skillet heat to medium and add the butter. Once melted, add the minced garlic and sauté for 1 minute until fragrant. Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the pan. Let it simmer for 2 minutes, then stir in the heavy cream and grated Parmesan cheese. Simmer gently for an additional 2–3 minutes until the sauce thickens slightly. Stir in half of the chopped parsley.

Assemble the Bowls: To match the presentation layout in "710497401_2165829004372402_6643947956655450016_n.jfif", use a wide serving bowl or meal prep container:

Place a neat dome of cooked white rice in the center.

Arrange the steamed broccoli florets on one side of the rice.

Place the roasted cubed potatoes on the opposite side.

Lay the sliced grilled chicken cutlets along the front of the bowl.

Sauce and Serve: Spoon the warm lemon garlic cream sauce generously over the chicken cutlets, letting it pool slightly around the base. Garnish with the remaining fresh parsley and fresh lemon slices on the side.

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