Olivia's Protein Kitchen

Olivia's Protein Kitchen đź’Ş Tasty high-protein recipes for everyday life
🍗 Simple meals, healthy choices & fitness inspiration
✨ Protein-packed food made easy and delicious

06/24/2026

Crispy Savory Meat Flatbread
Ingredients
For the Dough:

2 cups all-purpose flour

Âľ cup warm water

½ tsp salt

1 tbsp vegetable oil (plus extra for brushing)

For the Meat Filling:

1 lb (450g) ground beef, chicken, or lamb

1 medium onion, finely chopped

2 cloves garlic, minced

1 tsp ginger paste

1 tsp cumin powder

1 tsp coriander powder

½ tsp chili flakes or paprika

Salt and black pepper to taste

ÂĽ cup fresh cilantro, finely chopped

2 tbsp vegetable oil (for cooking)

Instructions
Prepare the Dough: In a large bowl, mix the flour and salt. Gradually add warm water and oil, kneading until a smooth, elastic dough forms. Cover and let it rest for 20 minutes.

Cook the Filling: Heat 2 tablespoons of oil in a pan over medium heat. Add the chopped onions, garlic, and ginger, sautéing until soft. Add the ground meat, breaking it apart with a spoon. Mix in the cumin, coriander, chili flakes, salt, and pepper. Cook until the meat is fully browned and the moisture has evaporated. Stir in the fresh cilantro, then remove from heat and let it cool.

Assemble the Flatbread: Divide the rested dough into 4 equal portions. Roll each portion out on a lightly oiled surface into a thin rectangle or circle. Spread a generous layer of the cooled meat filling evenly across the dough.

Fold the Dough: Fold the sides of the dough over the filling to create a sealed, rectangular packet, ensuring no filling escapes. Gently press down or roll lightly to flatten it out.

Pan-Fry: Heat a flat skillet or tawa over medium-low heat and brush it lightly with oil. Place the flatbread on the skillet and cook for 3–4 minutes until the bottom is golden brown and crispy. Brush the top with a little oil, flip, and cook the other side until equally golden and crispy.

Serve: Cut into slices while hot and steaming. Serve immediately alongside a fresh green salad or a cool yogurt dip.

06/19/2026

Crispy Garlic Parmesan Chicken Pasta Ingredients
For the Crispy Chicken:
2 large chicken breasts (sliced in half horizontally to make 4 cutlets)

1 cup Panko breadcrumbs

½ cup grated Parmesan cheese

½ cup all-purpose flour

2 large eggs (beaten)

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and black pepper to taste

Vegetable oil or olive oil for shallow frying

For the Creamy Garlic Parmesan Pasta:
10-12 oz Penne pasta (or your choice of pasta)

2 tablespoons butter

4 cloves garlic (minced)

1 cup heavy cream

1 cup chicken broth

1 cup freshly grated Parmesan cheese

½ teaspoon dried Italian seasoning

Salt and fresh black pepper to taste

Fresh chopped parsley or chives for garnish

Instructions
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil.

Cook the penne pasta according to the package instructions until al dente.

Drain well and set aside.

Step 2: Prepare the Chicken
Season the chicken cutlets generously with salt, black pepper, garlic powder, and onion powder on both sides.

Set up three shallow bowls for dredging:

Bowl 1: All-purpose flour.

Bowl 2: Beaten eggs.

Bowl 3: Mix the Panko breadcrumbs and grated Parmesan cheese together.

Dip each chicken cutlet into the flour (shake off excess), then into the egg, and finally press firmly into the Panko-Parmesan mixture until completely coated.

Step 3: Fry the Chicken
Heat about ÂĽ inch of oil in a large skillet over medium-high heat.

Once hot, add the chicken cutlets. Fry for about 4–5 minutes per side, or until the crust is deeply golden brown and crispy, and the internal temperature reaches 165°F (74°C).

Remove the chicken from the skillet and let it rest on a wire rack or paper towel-lined plate. Slice it into strips.

Step 4: Make the Creamy Garlic Sauce
In a separate large skillet or pan, melt the butter over medium heat.

Add the minced garlic and sauté for about 1 minute until fragrant (be careful not to burn it).

Pour in the heavy cream and chicken broth. Bring the mixture to a gentle simmer.

Stir in the Italian seasoning, salt, and pepper. Let it simmer for 3–4 minutes to thicken slightly.

Turn the heat to low and gradually whisk in the grated Parmesan cheese until completely melted and smooth.

Step 5: Assemble and Serve
Toss the drained penne pasta directly into the creamy garlic sauce until every piece is beautifully coated.

Plate the pasta, top it with the sliced crispy chicken, and garnish with fresh parsley or chives. Serve immediately with a side salad or roasted vegetables if desired!

06/18/2026

Creamy Garlic Parmesan Pasta with Chicken Ingredients
For the Chicken:

2 large chicken breasts (boneless, skinless, and sliced into cutlets)

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

1 tsp dried oregano or Italian seasoning

Salt and black pepper to taste

Fresh chopped parsley (for garnish)

For the Pasta & Sauce:

8 oz spaghetti or linguine

2 tbsp butter

4 cloves garlic, minced

1 cup heavy cream

1/2 cup chicken broth (or pasta water)

1 cup freshly grated Parmesan cheese

1 lemon (sliced into rounds and zested)

Red pepper flakes (optional, for a kick)

Salt and black pepper to taste

Instructions
Cook the Pasta: Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Drain, reserving about 1/2 cup of pasta water, and set aside.

Season & Sear the Chicken: Pat the chicken breasts dry with a paper towel. Season both sides generously with salt, pepper, garlic powder, onion powder, paprika, and Italian seasoning. Heat olive oil in a large skillet over medium-high heat. Sear the chicken for about 5–6 minutes per side, or until golden brown and cooked through. Remove from the skillet and let it rest before slicing.

Build the Sauce: In the same skillet, turn the heat down to medium and melt the butter. Add the minced garlic and sauté for about 1 minute until fragrant. Pour in the heavy cream and chicken broth (or reserved pasta water), bringing it to a gentle simmer.

Thicken with Parmesan: Stir in the grated Parmesan cheese until completely melted and smooth. Let the sauce simmer for 2–3 minutes until it begins to coat the back of a spoon. Season with a pinch of salt, black pepper, and lemon zest.

Combine: Toss the cooked pasta into the creamy sauce, stirring well to coat the strands evenly.

Garnish & Serve: Slice the seared chicken and place it over or alongside the pasta. Garnish with lemon slices, fresh chopped parsley, and a sprinkle of red pepper flakes. Serve immediately with a side salad or roasted vegetables.

06/17/2026

Creamy Garlic Parmesan Chicken Ingredients
For the Chicken:
4 large chicken breasts (boneless, skinless)

1 tbsp olive oil

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

Salt and freshly cracked black pepper (to taste)

For the Creamy Garlic Parmesan Sauce:
2 tbsp butter

4 cloves garlic (minced)

1 cup heavy cream

½ cup chicken broth

½ cup Parmesan cheese (freshly grated)

1 tsp Italian seasoning

Fresh parsley (finely chopped, for garnish)

Instructions
Step 1: Season and Sear the Chicken
Pat the chicken breasts dry with a paper towel. Season both sides generously with garlic powder, onion powder, paprika, salt, and black pepper.

Heat olive oil in a large skillet over medium-high heat.

Add the chicken breasts and sear for about 5–6 minutes on each side, or until they develop a deep golden-brown crust and are fully cooked through. Remove the chicken from the skillet and set aside on a plate to rest.

Step 2: Make the Garlic Parmesan Sauce
Reduce the skillet heat to medium. Add the butter to the same pan, letting it melt and pick up the flavorful browned bits left behind by the chicken.

Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to let it burn.

Pour in the chicken broth and heavy cream. Bring the mixture to a gentle simmer, stirring constantly. Let it reduce slightly for 2–3 minutes.

Stir in the freshly grated Parmesan cheese and Italian seasoning. Whisk continuously until the cheese is completely melted and the sauce turns smooth and velvety.

Step 3: Slice and Serve
Slice the rested chicken breasts into clean, even strips.

Arrange the sliced chicken on a serving platter.

Spoon the rich, hot garlic parmesan sauce generously over the chicken, allowing it to pool beautifully around the meat.

Garnish with a sprinkle of freshly chopped parsley and serve immediately alongside your favorite grains or roasted vegetables.

06/17/2026

Crispy Glazed Salmon Poke Bowl Ingredients
Salmon: Fresh salmon fillets (cut into bite-sized cubes)

Glaze/Sauce: Soy sauce (or tamari), honey (or maple syrup), minced garlic, and a touch of sesame oil

Base: Cooked white rice (jasmine or sushi rice)

Fresh Toppings:

Sliced avocado

Sliced cucumbers

Diced mango

Shredded or chopped lettuce

Optional Sides (as seen in the plating): Roasted asparagus and blistered cherry tomatoes

Instructions
Prepare the Salmon: Cut the salmon fillets into even, bite-sized cubes. Pat them dry with a paper towel.

Make the Glaze: In a small bowl, whisk together the soy sauce, honey, minced garlic, and sesame oil until well combined.

Cook the Salmon: Heat a non-stick skillet over medium-high heat with a drizzle of oil. Add the salmon cubes in a single layer. Sear for 2–3 minutes until a nice, golden-brown crust forms on the bottom.

Glaze and Finish: Turn the salmon cubes over to cook the other sides. Pour the glaze directly into the skillet. Let it bubble and reduce for another 1–2 minutes, tossing the salmon gently so every piece is thickly coated and sticky. Remove from heat.

Assemble the Bowl: Start with a generous base of warm white rice in your serving bowl. Arrange the lettuce, sliced cucumber, avocado, and diced mango neatly around the edges.

Serve: Pile the hot, crispy glazed salmon right in the center. Drizzle any remaining sauce from the pan over the top and enjoy!

06/16/2026

Grilled Chicken & Creamy Garlic Pasta Ingredients
For the Grilled Chicken:
Chicken Breasts: 2 large (boneless, skinless, sliced thin or into cutlets)

Olive Oil: 2 tablespoons

Garlic Powder: 1 teaspoon

Paprika: 1 teaspoon (smoked or sweet)

Italian Seasoning: 1 teaspoon

Salt & Black Pepper: To taste

For the Creamy Pasta:
Spaghetti: 8 oz (or pasta of your choice)

Butter: 2 tablespoons

Garlic: 3-4 cloves (minced)

Heavy Cream: 1 cup

Chicken Broth: ½ cup

Parmesan Cheese: ½ cup (freshly grated)

Dried Parsley: 1 teaspoon (plus extra for garnish)

Salt & Black Pepper: To taste

Instructions
Step 1: Grill the Chicken
Pat the chicken breasts dry with a paper towel.

In a bowl, toss the chicken with olive oil, garlic powder, paprika, Italian seasoning, salt, and black pepper until evenly coated.

Heat a grill pan or outdoor grill over medium-high heat.

Grill the chicken for about 5–6 minutes on each side, or until it develops deep, beautiful char marks and the internal temperature reaches 165°F (74°C).

Remove from the heat, let it rest for a few minutes, then slice into thin strips.

Step 2: Cook the Pasta
Bring a large pot of salted water to a boil.

Cook the spaghetti according to the package instructions until al dente.

Drain the pasta, reserving about ½ cup of pasta water just in case, and set aside.

Step 3: Make the Creamy Sauce
In a large skillet, melt the butter over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant (do not let it burn).

Pour in the heavy cream and chicken broth. Bring the mixture to a gentle simmer and let it cook for 3–4 minutes until it begins to thicken slightly.

Stir in the freshly grated Parmesan cheese and dried parsley. Keep stirring until the cheese is completely melted and the sauce is smooth. Season with salt and pepper to taste.

Step 4: Combine & Serve
Add the cooked spaghetti directly into the skillet with the creamy sauce. Toss well to ensure every strand is beautifully coated. (If the sauce is too thick, splash in a little bit of the reserved pasta water).

Plate the creamy pasta alongside the sliced grilled chicken. Top with an extra sprinkle of parsley and Parmesan cheese if desired. Serve immediately!

06/15/2026

Garlic Butter Salmon and Shrimp Ingredients
For the Salmon & Shrimp:
2 large salmon fillets

1/2 lb large shrimp, peeled and deveined

1 tbsp olive oil

1 tbsp cajun seasoning (or a mix of paprika, garlic powder, onion powder, salt, and black pepper)

Fresh chopped parsley (for garnish)

1 lemon, sliced

For the Garlic Butter Sauce:
3 tbsp unsalted butter

3 cloves garlic, minced

1 tbsp fresh lemon juice

Salt and pepper to taste

Instructions
Season the Seafood: Pat the salmon fillets and shrimp dry with a paper towel. Drizzle them with olive oil and evenly coat all sides with the cajun seasoning.

Sear the Salmon: Heat a large skillet over medium-high heat. Add a tablespoon of butter or oil. Place the salmon skin-side down (if it has skin) and cook for 4–5 minutes until golden brown and crispy. Flip and cook for another 3–4 minutes until cooked through. Remove the salmon from the skillet and set aside.

Cook the Shrimp: In the same skillet, add another splash of oil or butter if needed. Toss in the shrimp and cook for about 2 minutes per side until they turn pink and opaque. Remove the shrimp and set aside.

Make the Sauce: Turn the heat down to medium-low. Add the remaining butter and minced garlic to the pan. Sauté for about 1 minute until fragrant, being careful not to burn the garlic. Stir in the fresh lemon juice.

Combine and Serve: Return the salmon and shrimp back to the skillet, spooning the warm garlic butter sauce over the top. Garnish with fresh chopped parsley and serve alongside fresh lemon slices, seasoned rice, or grilled asparagus.

06/13/2026

Creamy Herb Steak Medallions IngredientsSteak Medallions: 4-6 thick-cut beef tenderloin or sirloin medallionsOlive Oil: 2 tablespoons (for searing)Butter: 2 tablespoonsGarlic: 3 cloves, mincedShallot: 1 small, finely dicedHeavy Cream: $\frac{1}{2}$ cupBeef Broth: $\frac{1}{4}$ cupFresh Herbs: 2 tablespoons finely chopped (parsley, rosemary, and thyme)Salt & Black Pepper: To tasteInstructionsPrep the Meat: Pat the steak medallions completely dry with paper towels. Season generously with salt and cracked black pepper on all sides.Sear the Steaks: Heat olive oil in a heavy skillet or cast-iron pan over medium-high heat. Once hot, add the medallions. Sear for 3–4 minutes per side until a golden-brown crust forms. Remove the steaks from the pan and let them rest.Sauté the Aromatics: Lower the heat to medium. Add butter to the same pan, then toss in the minced garlic and diced shallots. Cook for about 1 minute until fragrant, scraping up any browned bits from the bottom of the pan.Build the Sauce: Pour in the beef broth to deglaze the pan, letting it simmer for a minute. Reduce heat to low, then stir in the heavy cream and half of your chopped herbs. Let the sauce simmer gently for 2–3 minutes until it starts to thicken.Combine and Serve: Place the steak medallions back into the skillet, spooning the rich, creamy sauce generously over the top. Garnish with the remaining fresh herbs before serving.

06/13/2026

Garlic Herb Steak Bowl with Roasted Vegetables Ingredients
For the Steak:

2 prime beef steaks (Ribeye or Sirloin)

2 tbsp olive oil

3 cloves garlic, minced

Salt and freshly cracked black pepper to taste

1 tbsp butter (for basting)

Fresh parsley, finely chopped (for garnish)

For the Roasted Veggies:

1 cup broccoli florets

1 cup baby potatoes, halved

1 cup bell peppers (yellow, orange, and red), diced

2 tbsp olive oil

1 tsp Italian seasoning or dried thyme

Garlic powder, salt, and pepper to taste

Instructions
Prep the Veggies: Preheat your oven to 200°C (400°F). Toss the halved baby potatoes, diced bell peppers, and broccoli florets in olive oil, salt, pepper, garlic powder, and Italian seasoning until evenly coated.

Roast: Spread the vegetables in a single layer on a baking sheet. Roast in the oven for 20–25 minutes until the potatoes are golden and tender, and the broccoli edges are slightly charred.

Sear the Steak: While the veggies are roasting, pat the steaks completely dry with a paper towel and season generously with salt and black pepper. Heat olive oil in a heavy skillet (preferably cast iron) over high heat. Sear the steak for 3–4 minutes on each side for medium-rare.

Baste: Reduce heat slightly, add butter and minced garlic to the pan, and spoon the melted garlic butter over the steaks for the final minute of cooking.

Rest & Slice: Remove the steak from the pan and let it rest for 5 minutes to lock in the juices. Slice it thinly across the grain.

Assemble: Arrange the roasted vegetables and sliced steak beautifully side-by-side in a serving bowl. Garnish with a sprinkle of fresh chopped parsley.

06/12/2026

Gourmet Steak & Potato Platter with Caramelized Ingredients
For the Steak & Topping:

2 thick-cut Steaks (Ribeye or New York Strip)

2 tbsp Butter

2 cloves Garlic (smashed)

Fresh Rosemary or Thyme

1 large Onion (thinly sliced for caramelizing)

Salt and Black Pepper to taste

For the Sides & Base:

Mashed Potatoes: 4 large Potatoes (peeled and boiled), 1/4 cup Cream, 2 tbsp Butter, Salt, and Garlic powder.

French Fries: 2 medium Potatoes (cut into strips and deep-fried or air-fried until golden).

Hard-Boiled Eggs: 2 Eggs (boiled, halved, and dusted with Paprika and chives).

Veggies: 1 cup Green Beans (blanched), 2 Whole Tomatoes (roasted), and 1/2 cup Mushrooms (sautéed).

Instructions
Caramelize the Onions: In a pan over medium-low heat, add 1 tbsp of butter and the sliced onions. Cook slowly for 15–20 minutes, stirring occasionally, until deeply golden brown and sweet. Set aside.

Prepare the Mash & Sides: Mash the boiled potatoes with cream, butter, and seasoning until completely smooth. Prepare your french fries, boil the eggs, and quickly sauté the green beans, mushrooms, and tomatoes in a little oil or butter.

Sear the Steak: Heat a heavy skillet or cast-iron pan over high heat. Season the steaks generously with salt and pepper. Sear for 3–4 minutes on each side. In the last minute of cooking, drop in butter, smashed garlic, and herbs, spooning the melted butter over the steak. Rest for 5 minutes before slicing.

Assemble the Platter: Spread a thick, smooth bed of mashed potatoes on the bottom of a large serving dish. Arrange the sliced steak right in the center, and top it generously with the warm caramelized onions.

Garnish & Serve: Arrange the crispy french fries, green beans, roasted tomatoes, sautéed mushrooms, and halved hard-boiled eggs neatly around the steak. Sprinkle fresh herbs or chives over the entire dish and serve immediately while hot!

Address

New York, NY
90050

Telephone

(315)7843657

Website

Alerts

Be the first to know and let us send you an email when Olivia's Protein Kitchen posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category