10 Best High Protein Soft Food Recipes

Looking for meals that are gentle on your mouth but heavy on protein?

Whether you’re recovering from dental work or just need something easy to eat, these recipes deliver serious nutrition without any tough chewing. Real comfort food that actually fuels your body. Let’s get into it.

High Protein Scrambled Eggs with Cottage Cheese

Ingredients:

• 4 large eggs
• 1/4 cup cottage cheese
• 2 tablespoons milk
• 1 tablespoon butter
• Salt and pepper to taste
• Chopped chives for garnish

Instructions:

Step 1: Crack your eggs into a medium bowl and add the cottage cheese and milk.

Whisk everything together until you see some small cottage cheese curds still hanging around. Don’t overmix. Those little bits are going to make this creamy in the best way.

You want the eggs broken up and combined, but the cottage cheese should still have texture. I used to blend it smooth and it’s just not the same.

Step 2: Heat your butter in a nonstick pan over medium low heat.

Wait until it melts completely and coats the bottom. Not sizzling hot, just melted.

This is important because high heat makes rubbery eggs and nobody wants that. The butter should foam slightly but never brown. If it starts browning, your heat is too high.

Lower it now before you add the eggs.

Step 3: Pour in your egg mixture and let it sit for about 20 seconds without touching it.

You’ll see the edges start to set first. Now gently push the eggs from the edge toward the center with a silicone spatula.

Let the uncooked egg flow to the edges and hit the hot pan. Keep doing this slowly, every 15 seconds or so. You’re basically creating soft curds.

The cottage cheese will start melting into the eggs and creating these pockets of creaminess. Trust me on this.

Step 4: When the eggs look mostly set but still a little wet and glossy on top, turn off the heat.

The residual heat will finish cooking them in about 30 seconds. Honestly, this is my favorite part because you can’t overcook them if the heat is already off.

They should look slightly underdone when you turn off the burner. That’s perfect. Season with salt and pepper right now while they’re still in the pan.

Step 5: Slide the eggs onto a plate and top with chopped chives.

Smells amazing already, right? The cottage cheese adds this creamy texture that makes regular scrambled eggs seem boring.

Plus you just packed in way more protein than normal. I make this every Sunday and it never gets old.

Creamy Chicken and Greek Yogurt Casserole

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup plain Greek yogurt
• 1/2 cup chicken broth
• 1 cup shredded cheddar cheese
• 1/2 cup breadcrumbs
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 2 tablespoons melted butter

Instructions:

Step 1: Preheat your oven to 375°F and grab a 9×9 inch casserole dish.

Spray it with cooking spray or rub a little butter around the inside. Now mix the shredded chicken, Greek yogurt, chicken broth, half the cheese, garlic powder, and onion powder in a large bowl.

Too thick? Add a splash more broth until it looks creamy but not soupy. The yogurt makes everything tangy and creamy without any heavy cream.

Season with salt and pepper and give it a taste. This is your base so make sure it’s flavorful now.

Step 2: Spread the mixture evenly into your casserole dish.

Use a spoon or spatula to smooth the top so it bakes evenly. Press it down gently to remove any air pockets.

The mixture should come up about halfway in the dish. If it looks skimpy, that’s okay. It’s going to puff up a little as it bakes.

Wondering if you can skip this step? You can, but pressing it down helps everything heat through at the same rate.

Step 3: Mix the breadcrumbs with the melted butter in a small bowl.

Stir until all the crumbs are coated. They should look like wet sand. This is where it gets good.

Sprinkle the buttery breadcrumbs evenly over the top of the casserole. Then add the remaining cheese on top of that.

Double layer of deliciousness. The breadcrumbs get golden and crunchy while the cheese melts into everything below.

Step 4: Bake uncovered for 25 to 30 minutes.

You’re looking for the edges to bubble and the top to turn golden brown. The cheese will be melted and slightly browned in spots.

If the breadcrumbs are browning too fast, tent some foil over the top for the last 10 minutes. I learned this from my mom after burning the top more than once.

Step 5: Let it cool for 5 minutes before serving.

Pause here. I know it smells incredible and you want to dive in, but it’s lava hot right now.

Those 5 minutes let everything set up so it doesn’t fall apart when you scoop it. Plus it gives the flavors time to settle.

Serve it with a side salad or just eat it straight from the dish. No judgment here.

Soft Turkey Meatloaf

Ingredients:

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup milk
• 1 egg
• 1/4 cup ketchup
• 1 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons ketchup for topping

Instructions:

Step 1: Preheat your oven to 350°F and line a loaf pan with parchment paper.

Or just spray it really well with cooking spray. Either works. In a large bowl, combine the breadcrumbs and milk.

Let them sit for about 2 minutes until the breadcrumbs soak up all the milk and get mushy. This is the secret to keeping turkey meatloaf moist.

Without this step, turkey can get dry and nobody wants that. Looks messy right now, trust the process.

Step 2: Add the ground turkey, egg, ketchup, Worcestershire sauce, garlic powder, salt, and pepper to the bowl.

Mix everything together with your hands. Yep, get in there. It’s the best way to evenly distribute everything without overworking the meat.

Don’t squeeze or mash it too hard. Just gently fold and combine until you don’t see any dry spots or streaks of egg.

Overmixing makes it dense and tough. You want it just combined and that’s it.

Step 3: Transfer the mixture to your prepared loaf pan and shape it into an even loaf.

Press it down gently and smooth the top with your hands. Make sure the corners are filled in so it bakes evenly.

The loaf should be pretty uniform in height from end to end. If one end is higher, just redistribute the meat a little.

Quick check: does it look like a loaf of bread shape? Perfect.

Step 4: Spread the remaining 3 tablespoons of ketchup over the top of the meatloaf.

Use the back of a spoon to spread it edge to edge. This creates a glaze that caramelizes while it bakes.

Honestly, easiest step. The ketchup keeps the top from drying out and adds a sweet tangy flavor that everyone loves.

Step 5: Bake for 45 to 50 minutes until the internal temperature reaches 165°F.

Use a meat thermometer stuck into the center to check. Not sure when it’s done? Look for the edges pulling away slightly from the pan.

The top should be set and the glaze should look sticky and caramelized. Let it rest in the pan for 10 minutes before slicing.

This lets the juices redistribute so every slice is moist and tender. I make this every other week because it reheats like a dream.

High Protein Mac and Cheese

Ingredients:

• 8 ounces elbow macaroni
• 1 cup cottage cheese
• 1/2 cup Greek yogurt
• 1 cup shredded cheddar cheese
• 1/2 cup shredded mozzarella
• 1/2 cup milk
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

Step 1: Cook the macaroni according to package directions until it’s very tender.

You want it softer than al dente for this recipe. Drain it well and set it aside.

Don’t rinse it. The starch on the pasta helps the sauce stick better. While the pasta cooks, you can get your cheese mixture ready.

Multitasking makes this come together fast.

Step 2: In a blender, combine the cottage cheese, Greek yogurt, half the cheddar, and the milk.

Blend until completely smooth. No lumps. This takes about 30 seconds on high.

The cottage cheese blends into this creamy base that you’d swear was heavy cream. Only have a regular blender? That works fine.

Just blend a little longer until you can’t see any cottage cheese texture. This is the protein secret right here.

Step 3: Pour the blended mixture into a large pot over medium heat.

Stir constantly as it warms up. Add the garlic powder, salt, and pepper now.

Once it starts to bubble gently around the edges, add the remaining cheddar and all the mozzarella. Keep stirring.

The cheese will melt into the sauce and it’ll get thick and glossy. If it seems too thick, add a splash more milk.

Too thin? Let it simmer for another minute or two.

Step 4: Add the cooked macaroni to the pot and stir everything together.

Make sure every piece of pasta gets coated in that creamy sauce. Turn the heat to low and let it sit for 2 minutes.

This lets the pasta absorb some of the sauce and the flavors meld together. The sauce will thicken up as it sits.

Okay, now the fun part. Taste it and adjust the seasoning if you need to.

Step 5: Serve immediately while it’s hot and creamy.

The mac and cheese will firm up as it cools, which is perfect if you like it a little thicker.

You can also sprinkle extra cheese on top if you’re feeling it. This version has way more protein than the box stuff and tastes better too.

Leftovers reheat great with a splash of milk stirred in.

Salmon and Cream Cheese Bake

Ingredients:

• 2 salmon fillets (about 6 ounces each)
• 4 ounces cream cheese, softened
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Lemon slices for serving

Instructions:

Step 1: Preheat your oven to 375°F and line a baking dish with parchment paper.

Place the salmon fillets in the dish skin side down if they have skin. Pat them dry with a paper towel.

This helps the cream cheese mixture stick better. Season both fillets with a little salt and pepper.

Not too much salt because the cream cheese has some already. Just a light sprinkle on each piece.

Step 2: In a small bowl, mix together the softened cream cheese, dill, lemon juice, and garlic powder.

Stir it until it’s smooth and everything is combined. The lemon juice will thin it out slightly, which is perfect.

You want it spreadable but not runny. Taste it now. It should be tangy, herby, and creamy.

Add more dill if you love dill like I do. Only have dried dill? Use about 1 teaspoon instead.

Step 3: Spread the cream cheese mixture evenly over the top of each salmon fillet.

Use a spoon or offset spatula to cover the entire surface. Go all the way to the edges.

The cream cheese will melt down over the salmon as it bakes and keep everything super moist. This is where it gets good.

Make sure you use the whole mixture. Don’t be shy with it.

Step 4: Bake for 15 to 18 minutes depending on the thickness of your fillets.

The salmon is done when it flakes easily with a fork and the internal temperature hits 145°F. The cream cheese on top will be slightly golden in spots.

Not sure when it’s done? Press gently on the thickest part with your finger. It should feel firm but still give a little.

I used to overcook salmon all the time until I started checking it at 15 minutes.

Step 5: Remove from the oven and let it rest for 3 minutes.

Garnish with extra fresh dill and serve with lemon slices on the side. Honestly, this is my favorite part.

Squeezing fresh lemon over the top right before you eat it brightens everything up. The salmon is so tender it practically falls apart.

Perfect for anyone who needs soft food but doesn’t want to compromise on flavor.

Cottage Cheese and Spinach Bake

Ingredients:

• 2 cups cottage cheese
• 1 cup ricotta cheese
• 2 cups fresh spinach, chopped
• 2 eggs
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 350°F and grease a 9×9 inch baking dish.

Set it aside. If you’re using fresh spinach, chop it roughly and squeeze out any excess water with your hands.

Seriously, squeeze it over the sink until barely any water comes out. Wet spinach will make this watery and nobody wants that.

Frozen spinach works too. Just thaw it completely and squeeze it dry the same way.

Step 2: In a large mixing bowl, combine the cottage cheese, ricotta, eggs, half the mozzarella, Parmesan, garlic powder, and onion powder.

Mix everything together until well combined. The mixture will be thick and chunky from the cottage cheese.

That’s exactly what you want. Now fold in the chopped spinach until it’s evenly distributed throughout.

You should see green flecks everywhere. Season with salt and pepper and give it a quick taste.

Step 3: Pour the mixture into your prepared baking dish.

Spread it out evenly with a spatula and smooth the top. Press it down gently to remove any air pockets.

The mixture should fill the dish about three quarters of the way up. Sprinkle the remaining mozzarella cheese over the top.

This creates a melted cheese layer that gets golden and bubbly. You’ll love this.

Step 4: Bake uncovered for 35 to 40 minutes.

The top should be golden brown and the edges should be bubbling. A knife inserted in the center should come out mostly clean.

The cheese on top will be melted and starting to brown in spots. If the top is browning too quickly, tent some foil over it for the last 10 minutes.

Hold on. Let it cool for at least 10 minutes before cutting into it.

Step 5: Slice into squares and serve warm.

This is basically a crustless spinach and cheese pie. The texture is creamy and soft with little pockets of melted cheese.

I make this every Sunday for meal prep and it reheats perfectly all week. Too thick? It’s supposed to be.

That’s what makes it so satisfying and filling. The protein count on this is insane and it tastes way better than it sounds.

Protein Packed Smooth Yogurt Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup milk
• 1/2 cup Greek yogurt
• 1 scoop vanilla protein powder
• 1 tablespoon honey
• 1/2 teaspoon cinnamon
• Sliced banana and berries for topping
• 1 tablespoon peanut butter

Instructions:

Step 1: Combine the oats and milk in a small pot over medium heat.

Stir occasionally as it comes to a gentle simmer. Once it starts bubbling, reduce the heat to low.

Cook for about 5 minutes, stirring frequently, until the oats are soft and creamy. You want them really tender, not chewy.

The mixture will thicken as it cooks. If it gets too thick, add a splash more milk.

Step 2: Remove the pot from the heat and let it cool for about 2 minutes.

This is important. If you add the protein powder to boiling hot oats, it can clump up and get weird.

Just wait a couple minutes until it’s warm but not steaming hot anymore. Quick check: you should be able to stick your finger in without burning yourself.

Okay, now the fun part.

Step 3: Stir in the Greek yogurt, protein powder, honey, and cinnamon.

Mix everything together until it’s completely smooth and creamy. The yogurt cools it down even more and makes it super creamy.

The protein powder will blend right in if the oats aren’t too hot. You should have this smooth, thick, almost pudding like consistency.

Too thick for you? Stir in another splash of milk until it’s the texture you like.

Step 4: Transfer the oatmeal to a bowl.

Let it sit for a minute while you prep your toppings. The oats will continue to absorb liquid and thicken up slightly.

This happens to everyone. It’s totally normal. If it gets thicker than you want, just stir in a little more milk.

The texture should be smooth and creamy, not gluey.

Step 5: Top with sliced banana, berries, and a drizzle of peanut butter.

Smells amazing already. The peanut butter adds even more protein and makes it taste like dessert for breakfast.

I make this at least three times a week because it keeps me full until lunch. The Greek yogurt and protein powder combo is a game changer.

Way better than regular oatmeal and so easy to eat.

Silky Protein Smoothie Bowl

Ingredients:

• 1 frozen banana
• 1 cup frozen berries
• 1 scoop vanilla protein powder
• 1/2 cup Greek yogurt
• 1/2 cup milk
• 1 tablespoon almond butter
• Granola, fresh fruit, and chia seeds for topping

Instructions:

Step 1: Add the frozen banana, frozen berries, protein powder, Greek yogurt, milk, and almond butter to a blender.

Make sure the frozen fruit is broken into smaller chunks so your blender doesn’t struggle. Put the liquids in first, then the frozen stuff on top.

This helps everything blend smoother. Wondering if you can skip this order? You can, but it might not blend as well.

Step 2: Blend on high speed until completely smooth.

This usually takes about 45 seconds to a minute. Stop and scrape down the sides if you need to.

You want zero chunks and a thick, creamy consistency. If it’s too thick to blend, add a tiny splash more milk.

If it’s too thin, add a few more frozen berries. The texture should be like soft serve ice cream.

Step 3: Check the consistency by tilting the blender.

The mixture should be thick enough that it doesn’t pour easily. It should kind of plop out when you scoop it.

Too runny? Blend in a handful of ice cubes or more frozen fruit. This is where it gets good.

The thicker it is, the more like a bowl and less like a drink.

Step 4: Pour the smoothie into a bowl.

Use a spatula to get every last bit out of the blender. Smooth the top with the back of a spoon.

Now comes my favorite part. Add your toppings in sections so it looks pretty and you get different textures in every bite.

Step 5: Top with granola, fresh fruit, and a sprinkle of chia seeds.

The granola adds crunch, the fruit adds freshness, and the chia seeds add even more protein and texture.

I usually do rows of toppings because it looks nice in photos, but honestly just scatter them however you want. Eat it right away before it melts.

This is basically ice cream for breakfast and it’s packed with protein. Trust me on this.

Creamy Protein Mashed Potatoes

Ingredients:

• 2 pounds Yukon gold potatoes, peeled and cubed
• 1/2 cup Greek yogurt
• 1/4 cup milk
• 2 tablespoons butter
• 1/2 cup shredded cheddar cheese
• 1/4 cup cottage cheese
• Salt and pepper to taste
• Chopped chives for garnish

Instructions:

Step 1: Place the cubed potatoes in a large pot and cover them with cold water.

Add a big pinch of salt to the water. This seasons the potatoes from the inside as they cook.

Bring the water to a boil over high heat, then reduce to medium and let them cook for 15 to 20 minutes.

You’ll know they’re done when a fork slides through easily with no resistance. Not sure when it’s done? Look for the edges starting to break apart a little.

Step 2: Drain the potatoes really well in a colander.

Let them sit for a minute so the steam evaporates. This gets rid of excess moisture that would make your mash watery.

I learned this from my mom after making soupy mashed potatoes more than once. Return the drained potatoes to the empty pot.

Step 3: Add the butter to the hot potatoes and let it melt for about 30 seconds.

Then add the Greek yogurt, milk, cottage cheese, and cheddar cheese. Now grab a potato masher and start mashing.

Keep mashing until everything is smooth and creamy with no lumps. The cottage cheese will blend right in and you won’t even taste it separately.

It just makes everything creamier and adds protein. Only have a hand mixer? Use that instead.

Step 4: Keep mashing and stirring until you reach your desired consistency.

For super smooth potatoes, use a hand mixer on low speed for about a minute. For more rustic mashed potatoes, just mash by hand.

Too thick? Add another splash of milk and stir it in. The texture should be creamy and fluffy, not gluey.

Pause here and taste them. Add salt and pepper until they taste perfect to you.

Step 5: Transfer to a serving bowl and top with chopped chives.

You can also add an extra pat of butter on top if you want. Honestly, easiest step.

These mashed potatoes have way more protein than regular ones thanks to the Greek yogurt and cottage cheese. They’re creamy, smooth, and so easy to eat.

I make a huge batch and freeze half for later.

Soft Ricotta and Egg Breakfast Bake

Ingredients:

• 6 large eggs
• 1 cup ricotta cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup milk
• 1/2 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

Step 1: Preheat your oven to 350°F and generously grease an 8×8 inch baking dish.

You can also line it with parchment paper if you want easy cleanup. In a large bowl, whisk together the eggs and milk until they’re well combined and slightly frothy.

This takes about 30 seconds of whisking. The more you whisk, the fluffier the final bake will be.

Step 2: Add the ricotta cheese to the egg mixture.

Whisk it in until it’s mostly smooth. You’ll still see some small curds of ricotta and that’s perfect.

Those little pockets of cheese are going to make this so creamy. Now add the mozzarella, Parmesan, garlic powder, and Italian seasoning.

Stir everything together with a spoon or whisk. Season with salt and pepper. Give it a taste if you want to check the seasoning.

Step 3: Pour the entire mixture into your prepared baking dish.

Use a spoon to spread it evenly and make sure all the cheese is distributed throughout. The mixture should fill the dish about halfway.

It’s going to puff up as it bakes. If you see any big air bubbles, pop them with a fork.

This helps it bake evenly without big holes.

Step 4: Bake for 30 to 35 minutes until the center is set and the top is lightly golden.

The edges will puff up and might brown slightly. That’s exactly what you want. A knife inserted in the center should come out clean.

If it’s still jiggly in the middle, give it another 5 minutes. I used to undercook this all the time until I started checking with a knife.

Step 5: Let it cool in the pan for 10 minutes before slicing.

Hold on. I know it smells incredible but it needs to set up. Those 10 minutes make it so much easier to cut clean squares.

Garnish with fresh basil and serve warm. The texture is like a cross between a frittata and a quiche but way easier.

This reheats perfectly for breakfast all week. Trust me on this.

Final Thoughts

There you go. Ten high protein recipes that are easy on your mouth but still packed with flavor and nutrition. These aren’t boring bland meals. They’re actually things you’ll want to make again.

Try one this week and let me know how it goes. Which one are you making first? Drop a comment and tell me. I love hearing what you’re cooking.