RECIPES FOR GLUTE GROWTH

Nailing your gym sessions, staying consistent, and hitting every rep, but still not seeing those glute gains? Or maybe you’re feeling exhausted and drained, even though you’re showing up day after day? Chances are, your nutrition might be missing the mark.

That’s where these high-protein, simple, and seriously delicious recipes come in. Designed to fuel your Glorious Glutes Challenge, they’re packed with everything you need to support muscle growth, boost recovery, and keep your energy up, without spending hours in the kitchen.

Ready to fuel your progress and grow that peach? Save these recipes and let’s get cooking!

HIGH PROTEIN SHAKSHUKA

Serves: 1 

Packed with 29g of protein from eggs and cottage cheese, this shakshuka is a flavourful, nutrient-dense meal perfect for fueling your glute gains. With smoky spices, juicy tomatoes, and fresh herbs, it’s quick, satisfying, and designed to keep your energy and recovery on point.

Ingredients:

• 2 whole eggs
• ½ cup (120g) cottage cheese (choose high-protein or low-fat if preferred)
• ½ red capsicum, diced
• ¼ small red onion, finely diced
• 1 clove garlic, minced
• ½ tsp smoked paprika
• ½ tsp ground cumin
• 1 cup crushed tomatoes (tinned)
• Salt + pepper to taste
• 1 tsp olive oil
  
  

To serve:

• Fresh parsley or coriander
• Optional: chilli flakes, crusty bread, or avocado
  

Method:

1. Heat the olive oil in a small non-stick pan over medium heat. Add onion, capsicum, and garlic, and cook until softened (about 3–4 minutes).
2. Stir in paprika, cumin, salt, and pepper. Pour in crushed tomatoes and cottage cheese, and let it simmer for 5 minutes to thicken slightly.
3. Make two small wells in the sauce and crack in the eggs. Cover and cook on low for 5–7 minutes, or until the eggs are cooked to your liking.
4. Remove from heat and sprinkle generously with fresh parsley or coriander.
   
   

Macros (approx.): 340 kcal | 29g protein | 22g carbs | 13g fat

BREAKFAST OREO BOWLS

Serves: 1 

This quick, protein-packed Weet-Bix mug cake is the perfect guilt-free treat to fuel your glute gains. Topped with creamy Greek yoghurt, crunchy seeds, and a cheeky sprinkle of Oreos, it’s simple, delicious, and ready in minutes.

Ingredients:

• 2 crushed Weetbix
• 30g protein powder
• ½ tsp baking powder
• 70ml sparkling water
• 200g Greek yoghurt
• 2 Oreos
• 1 tsp cacao powder
• 1 tsp buckinis/seeds

Method:

1. In a microwave-safe bowl, combine the crushed Weet-Bix, protein powder, and baking powder.
   
2. Add the sparkling water and mix until a smooth, thick batter forms.
   
3. Microwave the mixture for 1 minute and 30 seconds, then allow it to cool slightly.
   
4. Once cooled, top with Greek yoghurt, then sprinkle over the cacao powder, buckinis or seeds, and crumbled Oreos.
   
   

Macros (approx.): 610 kcal | 36g protein | 58g carbs | 26g fat

RED PEPPER CHICKEN PASTA

Serves: 3

Packed with tender chicken, a luscious, cheesy sauce, and optional spicy sriracha, it’s simple, satisfying, and perfect for meal prep or a quick dinner.

Ingredients:

• 300g chicken 
• ½ cup flour
• Salt and pepper
• 500g roasted capsicum
• 200g cottage cheese
• 1 tbsp siracha (optional)
• 1 tbsp minced garlic
• 200ml soy milk
• 150g pasta (protein pasta maybe)
• Parmesan
• Basil leaves
  

Method: 

1. Cook the pasta according to the package instructions. Drain and set aside.
   
2. Season the flour with salt and pepper. Coat the chicken evenly in the seasoned flour.
   
3. In a non-stick pan over medium heat, cook the chicken until golden and cooked through. Set aside.
   
4. In a blender, combine the roasted capsicum, cottage cheese, sriracha (if using), garlic, and soy milk. Blend until smooth and creamy.
   
5. Pour the blended sauce into a pan, add the cooked pasta, and stir through over low heat until warmed and well combined.
   
6. Divide the pasta into 3 containers. Top each with 100g of cooked chicken.
   
7. Sprinkle with parmesan and garnish with fresh basil leaves.
   

Macros (approx.): 430 kcal | 45g protein | 49g carbs | 6g fat

PROTEIN POWER BOWL

Serves: 1

With tender baked salmon, wholesome quinoa, roasted sweet potato, and a zesty honey mustard dressing, it’s a fresh, satisfying meal that’s as good for your body as it is for your taste buds.

Ingredients:

• 1 Salmon fillet
• ¼ cup cooked quinoa
• 1 cup chopped lettuce
• ¼ cucumber, sliced
• ¼ cup cherry tomatoes, halved
• 2 tbsp sliced red onion
• 4 tbsp chickpeas (canned)
• 2 tbsp pitted kalamata olives, halved
• 30g feta, diced
• ⅓ of a sweet potato, baked
• 1 tbsp finely chopped fresh dill 

HONEY MUSTARD DRESSING:

• 1 tbsp Dijon mustard
• 1 tsp honey
• 2 tbsp plain Greek yoghurt
• 1 tsp apple cider vinegar or lemon juice
• 1 tsp water (to thin, if needed)
• Salt and pepper

Method:

1. Preheat the oven to 200°C (390°F).
   
2. Bake the sweet potato until tender and golden, about 25–30 minutes.
   
3. Place the salmon fillet on a lined baking tray. Season with salt and pepper, then bake for 12–15 minutes or until cooked through.
   
4. While the salmon and sweet potato are baking, combine the lettuce, quinoa, cucumber, cherry tomatoes, red onion, chickpeas, olives, feta, and dill in a large bowl.
   
5. In a small bowl, whisk together all dressing ingredients until smooth. Add water to thin if needed.
   
6. Once the salmon and sweet potato are cooked, add them to the salad. Drizzle with dressing and toss gently to combine.

Macros (approx.): 630 kcal | 41g protein | 34g carbs | 35g fat

Eating for glute growth doesn’t have to be complicated or boring. These high-protein, easy, and delicious recipes are designed to keep you fuelled, satisfied, and ready to smash every rep of your Glorious Glutes Challenge. Save them, try them, and remember… consistent nutrition + consistent training = serious glute gains.

Looking for more support with your nutrition? Join Annie for custom nutrition coaching and get tailored one-on-one guidance to help you fuel your body, hit your goals, and feel your best.

Author | Annie Long

Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.