September 2026 - The Thirty Gram Table

Overhead view of baked chicken parmesan meatballs in a cast iron skillet with melted mozzarella and fresh basil leaves on top.

Baked Chicken Parmesan Meatballs with Melted Mozzarella

Maren Ostlund September 30, 2026September 30, 20269 min read

Bake chicken parmesan meatballs in one skillet with panko, parmesan, marinara and melted mozzarella, ready in 40 minutes.

Overhead view of golden baked ziti in a white 9x13 dish with a lifted slice showing the creamy cottage cheese layer inside

Cottage Cheese Recipes High Protein Dinner

High-Protein Baked Ziti with Cottage Cheese and Beef

Maren Ostlund September 30, 2026September 30, 202610 min read

Bake ziti with ground beef, marinara, and blended cottage cheese for a hearty dinner with 46g protein per serving.

Golden baked shepherd's pie with lentils and melted cheddar in a cast iron skillet, steam rising from the crust

High Protein Dinner Lentil Recipes

Hearty High-Protein Baked Shepherd’s Pie with Lentils

Maren OstlundUpdated on October 13, 2026September 29, 202610 min read

Bake this Shepherd’s Pie with Lentils and beef for 33g protein per serving, topped with a Greek yogurt mashed potato crust.

Cast-iron skillet of chicken enchilada filling with melted cheese, avocado and cilantro, shot from above.

High Protein Dinner

Cheesy Skillet Chicken Enchiladas with Black Beans

Maren Ostlund September 29, 2026September 29, 20269 min read

Simmer seared chicken, black beans and melted cheddar in one skillet for a 40-minute dinner with about 43g protein from real food, no powder.

Overhead view of turkey taco rice skillet topped with melted cheddar, lime wedges, and cilantro in a dark skillet on a wood table

Ground Turkey Recipes High Protein Dinner

Cheesy Turkey Taco Rice Skillet with Black Beans

Maren Ostlund September 28, 2026September 28, 20269 min read

Simmer turkey taco rice skillet in one pan with black beans and real cheddar for 36g protein per serving, ready in 40 minutes.

Overhead view of a cast-iron skillet filled with creamy pasta, seared chicken cubes, and wilted spinach ribbons.

Cottage Cheese Recipes High Protein Dinner

Creamy Cottage Cheese Alfredo Skillet with Chicken

Maren Ostlund September 28, 2026September 28, 20269 min read

Simmer chicken and pasta in a blended cottage cheese Alfredo sauce for a high-protein dinner in about 35 minutes.

Overhead shot of a cherry Greek yogurt smoothie bowl topped with granola, chia seeds, and an almond butter swirl on wood.

Greek Yogurt Recipes High Protein Breakfast

Frozen Cherry Greek Yogurt Smoothie Bowl with Chia

Maren Ostlund September 27, 2026September 27, 20268 min read

Blend a thick Greek yogurt smoothie bowl with frozen cherries, chia seeds and almond butter for 32g protein in about 10 minutes, no powder needed.

Layered Greek yogurt parfait in a glass jar with golden granola clusters and blueberries on a wood board

Egg Recipes Greek Yogurt Recipes High Protein Breakfast

Greek Yogurt Parfait with Baked Egg White Protein Granola

Maren Ostlund September 27, 2026September 27, 202610 min read

Bake egg white granola with oats and almonds, then layer it over Greek yogurt and berries for a 45g-protein breakfast in 50 minutes.

Puffed cottage cheese Dutch baby in a cast-iron skillet with melted Gruyere, diced ham, and chives on a wood table.

Cottage Cheese Recipes Egg Recipes High Protein Breakfast

Puffy Cottage Cheese Dutch Baby with Ham and Gruyere

Maren Ostlund September 26, 2026September 26, 20269 min read

Bake a puffy cottage cheese Dutch baby with diced ham and Gruyere folded into the batter, 32g protein per serving, ready in 35 minutes.

Overhead view of split cottage cheese biscuits covered in peppery turkey sausage gravy on a blue stoneware plate

Cottage Cheese Recipes Ground Turkey Recipes High Protein Breakfast

High-Protein Biscuits with Turkey Sausage Gravy

Maren Ostlund September 26, 2026September 26, 202610 min read

Bake cottage cheese biscuits and simmer turkey sausage gravy for 38g protein a serving, no protein powder needed.

Overhead view of a golden sausage and egg casserole square on a white plate, melted cheddar and visible cottage cheese curds, steam rising

Cottage Cheese Recipes Egg Recipes High Protein Breakfast

Baked Sausage and Egg Casserole with Cottage Cheese

Maren Ostlund September 25, 2026September 25, 20269 min read

Bake this sausage and egg casserole with cottage cheese folded in for 35 g protein per serving, no protein powder needed.

Overhead shot of sheet-pan breakfast nachos topped with scrambled eggs, black beans, avocado and cilantro on a wood table

Egg Recipes High Protein Breakfast

Baked Breakfast Nachos with Eggs and Black Beans

Maren Ostlund September 25, 2026September 25, 202610 min read

Bake breakfast nachos with scrambled eggs, black beans and melted cheddar for about 37g protein a serving, ready in 35 minutes.

Sliced crustless broccoli cheddar quiche wedge on a white plate showing melted cheddar top and broccoli flecked custard

Cottage Cheese Recipes Egg Recipes High Protein Breakfast

Crustless Broccoli Cheddar Quiche with Cottage Cheese

Maren Ostlund September 24, 2026September 24, 202610 min read

Bake this crustless broccoli cheddar quiche with cottage cheese folded into the eggs for 35g protein a slice, no crust rolling required.

Baked breakfast enchiladas in a white dish topped with melted cheese, Greek yogurt, cilantro, and one enchilada sliced open

Egg Recipes High Protein Breakfast

Cheesy Baked Breakfast Enchiladas with Black Beans

Maren Ostlund September 24, 2026September 24, 202610 min read

Bake breakfast enchiladas with scrambled eggs, black beans, sausage and melted cheese for a 31g-protein breakfast ready in 55 minutes.

Bowl of protein oatmeal topped with cinnamon apples and a dollop of Greek yogurt on a rustic wooden table

Egg Recipes High Protein Breakfast

High-Protein Egg White Oatmeal with Cinnamon Apples

Maren Ostlund September 23, 2026September 23, 202610 min read

Simmer oats with egg whites for 35g protein per bowl, then top with buttery cinnamon apples and Greek yogurt. Ready in 22 minutes, no protein powder.

Overhead view of cumin-spiced lentils topped with two fried eggs, feta, and yogurt in a ceramic bowl on a wood table.

Egg Recipes High Protein Breakfast Lentil Recipes

Egg and Lentil Breakfast Bowl with Feta and Yogurt

Maren Ostlund September 23, 2026September 23, 202610 min read

Sauté lentils and spinach, top with fried eggs and feta for an Egg and Lentil Breakfast Bowl with 33g protein, ready in 25 minutes.

Overhead shot of golden turkey sausage muffins split open on a wood board, steam rising, melted cheddar visible inside

Cottage Cheese Recipes Ground Turkey Recipes High Protein Breakfast

Fluffy Cottage Cheese Muffins with Turkey Sausage

Maren Ostlund September 22, 2026September 22, 2026Leave a Comment9 min read

Bake cottage cheese muffins with turkey sausage and cheddar, 30g protein per serving, ready in about 50 minutes.

Overhead view of a cast iron skillet with eggs poached in tomato-bean sauce, feta crumbles and parsley scattered on top.

Egg Recipes High Protein Breakfast

Smoky Skillet Shakshuka with White Beans and Feta

Maren OstlundUpdated on September 29, 2026September 22, 2026Leave a Comment9 min read

Simmer white beans in a smoky tomato sauce, poach eggs on top, and finish with feta – 31g protein per serving in one skillet.

Glass jar of thick chia pudding topped with fresh diced mango and toasted coconut on a wooden board in soft light

Greek Yogurt Recipes High Protein Breakfast

No-Cook Mango Chia Pudding with Fresh Greek Yogurt

Maren Ostlund September 21, 2026September 21, 2026Leave a Comment9 min read

Stir Greek yogurt, chia seeds and mango into a no-cook pudding with 34g protein per serving, ready in 10 minutes prep.

Sausage egg cheddar sandwich on a toasted muffin, cheese melting, foil peeled back on a rustic wood board in morning light

Egg Recipes High Protein Breakfast High Protein Meal Prep and Lunches

Make-Ahead Sausage Egg Cheese Breakfast Sandwiches

Maren OstlundUpdated on September 29, 2026September 21, 2026Leave a Comment10 min read

Bake sausage, egg, and cheese breakfast sandwiches ahead, then freeze them for a 39g-protein grab-and-go morning ready in 90 seconds.

Overhead view of sourdough toast topped with cottage cheese, jammy egg halves, and hot honey drizzle on a wood board.

Cottage Cheese Recipes Egg Recipes High Protein Breakfast

Cottage Cheese Toast: Jammy Eggs, Hot Honey Drizzle

Maren Ostlund September 20, 2026September 20, 2026Leave a Comment9 min read

Layer cottage cheese toast with jammy soft-boiled eggs and a hot honey drizzle – 33g protein per serving, ready in 30 minutes, no protein powder needed.