10 high-protein, lower-calorie global recipes for holiday eating that keeps you full, energised, and on track.
The holiday season is known for rich desserts, heavy meals, and sugar-packed snacks — from mince pies and Christmas puddings to samosas, briyanis, roast feasts, tacos, and festive breads. While these foods are part of the joy, they can derail energy levels, digestion, and weight-management goals. Across December, the most effective nutrition strategy is simple: prioritise protein.
💪 Why Prioritise Protein in December?
✔️ Keeps you full longer
✔️ Reduces sugar cravings
✔️ Supports weight management
✔️ Helps maintain lean muscle mass
✔️ Balances blood sugar during carb-heavy meals
From tandoori chicken skewers to gravlax, chickpea patties, and holiday turkey rolls — these are the flavour-packed festive meals that help balance blood sugar, curb cravings, and support weight goals.
Below are 10 globally inspired festive recipes that are high in protein, lower in calories, and designed for quick, balanced eating during the holidays.
1. Tandoori Chicken Skewers (India)
Calories: ~280 | Protein: 35g
A high-protein holiday appetiser that fits into any Christmas buffet, braai spread, or New Year’s table.
Ingredients:
– 200g chicken breast cubes
– Greek yoghurt or curd
– Lemon juice, ginger-garlic paste
– Turmeric, paprika, garam masala
Method: Marinate 4–6 hours, grill or air fry for 12–15 minutes until charred.
2. Deviled Eggs with Greek Yogurt (USA/UK)
Calories: ~120 for 2 halves | Protein: 9g
A lighter version of the classic Christmas party egg.
Method:
Mix egg yolks with Greek yogurt, mustard, pepper and paprika. Pipe into egg whites.
3. Scandinavian Salmon Gravlax (Nordic)
Calories: ~190 per 75g | Protein: 17g
Rich in omega-3, anti-inflammatory, gut-friendly, and beautifully festive.
Method:
Cure fresh salmon with salt, sugar, pepper and dill for 48 hours. Serve thinly sliced with rye toast.
4. Lentil & Roasted Veggie Salad (Mediterranean)
Calories: ~320 | Protein: 18g
A fibre-dense, plant-powered bowl that keeps digestion happy in December.
Ingredients:
Cooked lentils + roasted brussels sprouts + pumpkin + red onion + lemon-garlic dressing.
5. Stuffed Turkey Breast Roll (Global Christmas Classic)
Calories: ~300 per slice | Protein: 33g
A leaner, quicker version of traditional roast turkey.
Ingredients:
Turkey breast, spinach, feta, garlic, lemon. Roll and bake until golden.
6. Spiced Chickpea Patties (Middle Eastern/Global Veg)
Calories: ~220 | Protein: 12g
A budget-friendly, high-protein vegetarian option.
Method:
Blend chickpeas, onion, garlic, cumin, oats. Shape into patties and bake or pan-fry.
7. Chicken & Quinoa Stuffed Peppers (Latin + Mediterranean Fusion)
Calories: ~350 | Protein: 30g
A colourful, impressive festive dinner that doubles as meal prep.
Method:
Mix cooked quinoa with shredded chicken, tomato paste, onions, herbs. Stuff into peppers and bake.
8. Paneer & Spinach Protein Balls (Indian Fusion)
Calories: ~180 | Protein: 14g
A baked alternative to fried Indian snacks. Ideal for Diwali parties, Christmas Eve grazing boards, and New Year’s platters.
Ingredients:
Crumble paneer + spinach + herbs + spices + oat flour. Roll and bake.
9. Herbed Grilled Fish with Lemon Butter (Mediterranean)
Calories: ~250 | Protein: 28g
Light, bright, and ideal for summer Christmas climates.
Method:
Marinate white fish with herbs and garlic. Grill and finish with 1 tsp lemon butter.
10. Egg & Avocado Breakfast Wrap (Global Healthy Breakfast)
Calories: ~320 | Protein: 22g
A stabilising, protein-rich breakfast perfect for the morning after big festive meals.
Ingredients:
2 boiled eggs, mashed avocado, tomato, herbs in a whole-wheat or almond wrap.
How to Keep Your Festive Calories Under Control
Evidence-based, dietitian-approved strategies:
1. Begin every meal with vegetables.
Eat your Salad first → lowers blood sugar spikes and reduces total calorie intake.
2. Prioritise protein at every meal.
Eat a mix of animal and plant based proteins such as (Chicken, fish, eggs, tofu alternatives, beans, Greek yogurt, lentils)
3. Use smaller plates to control portions.
Eat in a side plate rather than a dinner plate. A simple behavioural strategy that lowers calorie intake by up to 22%.
4. Go slow on liquid calories.
Sweet cocktails, creamy drinks, and alcohol escalate calories quickly. Rather opt for sugar - free spritzers and ciders.
5. Stay hydrated and don’t skip meals.
Skipping leads to over-eating later. Make sure you drink up to 2l of water a day.
6. Pair carbs with protein and fat.
Helps reduce sugar crashes and keeps you satisfied longer. Avoid eating carbs on its own such as plain french fries/ potato chips with sauce.
7. Aim for at least one high-protein recipe from this list per day in December.
Consistency matters more than perfection. Any attempt is better than no attempt at all!
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