6 High-Protein Recipes for Winter Immune Support

Let’s be real—winter is basically the season of sniffles, scratchy throats, and that one coworker who insists on coming to the office while sounding like a broken foghorn. But here’s the thing: you don’t have to surrender to the cold-weather misery. Enter high-protein recipes that double as immune-boosting superheroes. We’re talking meals that pack vitamin C, zinc, omega-3s, and enough protein to keep you satisfied and strong all season long. So grab your coziest sweater and let’s get cooking—because your immune system deserves better than sad desk salads and questionable takeout.​

1. Garlic-Ginger Chicken Soup (But Make It Fancy)

Who doesn’t love a good chicken soup when the temperature drops? This isn’t your grandma’s version (sorry, Grandma)—this one’s loaded with immune-boosting garlic, anti-inflammatory ginger, and enough protein to keep you full for hours.

Ingredients

• 1 lb chicken breast or thighs, diced
• 4 cloves garlic, minced
• 2-inch piece fresh ginger, grated
• 6 cups chicken bone broth (hello, collagen!)
• 2 cups spinach (vitamin C central)
• 1 cup broccoli florets
• 2 tablespoons olive oil
• Salt, pepper, and a pinch of turmeric
• Fresh lemon juice

Step-by-Step Instructions

1. Heat olive oil in a large pot and toss in the garlic and ginger. Let them sizzle until fragrant—about 30 seconds.
2. Add the diced chicken and cook until browned on all sides.
3. Pour in the bone broth and bring to a boil, then reduce to a simmer.​
4. Toss in the broccoli and spinach, letting them cook for about 5 minutes until tender.
5. Season with salt, pepper, and turmeric. Finish with a squeeze of fresh lemon juice right before serving.

Why You’ll Love It

This soup is basically a warm hug in a bowl. The bone broth delivers gut-healing collagen and minerals, while the chicken provides around 25-30 grams of protein per serving. Plus, garlic and ginger are like Batman and Robin for your immune system—they fight inflammation and help produce those infection-fighting white blood cells. IMO, this is the ultimate winter comfort food that actually works.​

2. Citrus-Glazed Salmon with Roasted Sweet Potatoes

Fatty fish + sweet potatoes = winter wellness magic. Salmon is loaded with omega-3 fatty acids and protein, while sweet potatoes bring beta-carotene and vitamin A to the party.​

Ingredients

• 2 salmon fillets (about 6 oz each)
• 2 medium sweet potatoes, cubed
• Juice and zest of 1 orange
• 2 tablespoons honey
• 1 tablespoon soy sauce
• 2 cloves garlic, minced
• Olive oil, salt, and pepper

Step-by-Step Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Toss the sweet potato cubes with olive oil, salt, and pepper. Spread them on one side of the baking sheet.
3. Mix orange juice, zest, honey, soy sauce, and garlic in a small bowl.
4. Place salmon fillets on the other side of the baking sheet and brush generously with the citrus glaze.
5. Roast everything for 15-18 minutes until the salmon flakes easily and the sweet potatoes are tender.

Why You’ll Love It

Each serving delivers about 35-40 grams of protein from the salmon, plus anti-inflammatory omega-3s that support immune function. Sweet potatoes are rich in beta-carotene, which your body converts to vitamin A—your skin’s first line of defense against winter germs. The citrus glaze adds a vitamin C punch that helps produce white blood cells. It’s fancy enough for guests but easy enough for a Tuesday night.

3. Turmeric-Spiced Yogurt Bowl with Almonds and Berries

Sometimes you want something quick, nourishing, and Instagram-worthy. This protein-packed yogurt bowl checks all the boxes and takes approximately 3 minutes to assemble.

Ingredients

• 1 cup Greek yogurt (plain, full-fat)
• 1/4 cup almonds, roughly chopped
• 1/2 cup mixed berries (fresh or frozen)
• 1 teaspoon turmeric powder
• 1 tablespoon honey
• Pinch of black pepper (helps turmeric absorption)
• Optional: chia seeds for extra protein

Step-by-Step Instructions

1. Spoon the Greek yogurt into a bowl.
2. Sprinkle turmeric powder and black pepper directly over the yogurt, then drizzle with honey.
3. Top with almonds and berries.
4. Give it a quick stir and dig in.

Why You’ll Love It

Greek yogurt delivers around 15-20 grams of protein per cup, plus probiotics that support your gut microbiome—which is basically immune system headquarters. Almonds bring vitamin E and zinc to strengthen immune cell function, while turmeric is a powerful anti-inflammatory that’s been used for centuries. I honestly eat this at least three times a week during winter, and I swear it keeps the sniffles at bay. FYI, the black pepper is key—it boosts turmeric absorption by up to 2000%. No joke.

4. Matar Paneer Power Bowl (Green Peas + Cheese = Yes, Please)

If you’ve never tried matar paneer, you’re missing out. This North Indian classic combines green peas and paneer (Indian cottage cheese) in a spiced tomato gravy that’s ridiculously satisfying.

Ingredients

• 1 cup paneer, cubed
• 1 cup green peas (fresh or frozen)
• 1 can crushed tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric
• 2 tablespoons ghee or olive oil
• Salt to taste
• Fresh cilantro for garnish

Step-by-Step Instructions

1. Heat ghee in a pan and add cumin seeds. Let them sizzle for 10 seconds.
2. Add onions and cook until golden, then stir in garlic and ginger.
3. Pour in crushed tomatoes, turmeric, and garam masala. Simmer for 5 minutes.
4. Add green peas and cook for another 5 minutes.
5. Gently fold in paneer cubes and cook for 2-3 minutes. Don’t overcook or the paneer gets rubbery.
6. Garnish with fresh cilantro and serve over brown rice or quinoa.

Why You’ll Love It

One serving packs 12-15 grams of protein from the paneer and peas combo. Green peas are surprisingly protein-rich and loaded with fiber, while ghee helps your body absorb fat-soluble vitamins A, D, E, and K—all critical for immune function. I once tried this with regular cheese instead of paneer, and let me tell you—never again. Paneer’s mild, creamy texture is irreplaceable here.

5. Spinach and Egg Scramble with a Kick

Need breakfast in under 10 minutes? This scramble delivers serious protein while sneaking in those immunity-boosting leafy greens.

Ingredients

• 3 large eggs
• 2 cups fresh spinach
• 1/4 cup feta cheese, crumbled
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Red pepper flakes (optional, but recommended)
• Salt and pepper

Step-by-Step Instructions

1. Heat olive oil in a skillet over medium heat.
2. Toss in garlic and red pepper flakes, cooking for 30 seconds.
3. Add spinach and cook until wilted—about 2 minutes.
4. Crack eggs directly into the pan and scramble everything together.
5. When eggs are nearly done, fold in feta cheese.
6. Season with salt and pepper, then serve immediately.

Why You’ll Love It

Eggs deliver about 18 grams of protein plus selenium, which activates your immune system when threats appear. Spinach is packed with vitamin C, beta-carotene, and antioxidants that support immune health. The feta adds tangy flavor and extra protein. Some people add mushrooms here, but I think they make the scramble too watery—just saying. This is my go-to when I’m running late but still want something nutritious.

6. Zinc-Loaded Chickpea and Kale Stew

This plant-based powerhouse proves you don’t need meat to get serious protein. Chickpeas and kale team up with immune-supporting spices for a filling, cozy stew.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 3 cups kale, chopped
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 onion, diced
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper

Step-by-Step Instructions

1. Heat olive oil in a large pot and sauté onion until translucent.
2. Add garlic, cumin, and paprika, stirring for 1 minute.
3. Pour in diced tomatoes and vegetable broth. Bring to a boil.
4. Add chickpeas and reduce to a simmer for 15 minutes.
5. Stir in kale and cook until wilted, about 5 minutes.
6. Finish with fresh lemon juice, salt, and pepper.

Why You’ll Love It

Chickpeas provide around 12-15 grams of protein per serving plus zinc, which is essential for activating immune cells. Kale delivers vitamin K, iron, and beta-carotene. The lemon juice adds vitamin C for white blood cell production. This stew freezes beautifully, so I always make a double batch. It’s the kind of meal that tastes even better the next day—if it lasts that long.​

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Winter meals doesn’t have to mean compromising your health or settling for boring meals. These high-protein recipes bring together immune-boosting ingredients like vitamin C-rich citrus and leafy greens, zinc-packed nuts and legumes, and anti-inflammatory spices that actually taste incredible. Each recipe delivers substantial protein to keep you satisfied while supporting your body’s natural defenses against seasonal bugs. Whether you’re craving something warm and comforting or quick and energizing, these dishes prove that eating for immunity can be delicious, fun, and ridiculously easy. Now get cooking—your immune system will thank you.