{"meta":{"title":"High-Protein Abendessen","h1":"High-Protein Abendessen: eiweißreich und satt","description":"Eiweißreiche Rezepte fürs Abendessen mit mindestens 20 g Protein pro Portion: Hähnchen, Lachs, Rinderhack, Tofu und Edamame – mit Nährwerten.","tags":["high_protein","abendessen"],"count":1094,"listHeading":"Eiweißreiche Rezepte fürs Abendessen","intro":"Wer tagsüber zu wenig Eiweiß isst, kann beim Abendessen gut nachlegen. Jedes Rezept auf dieser Seite liefert mindestens 20 g Protein pro Portion – die feste Schwelle hinter unserem High-Protein-Label. Die Auswahl reicht von Hähnchen- und Lachsgerichten über Rinderhack und Eier bis zu pflanzlichen Varianten mit Tofu, Edamame und Hülsenfrüchten. Kombiniert mit viel Gemüse ergibt das Mahlzeiten, die lange satt halten.","answer":null,"topics":[],"faqs":[{"q":"Wie viel Protein sollte ein Abendessen haben?","a":"Für die meisten Erwachsenen sind 20 bis 40 g Protein pro Hauptmahlzeit ein sinnvoller Bereich. Die DGE nennt als Basiswert 0,8 g pro Kilogramm Körpergewicht am Tag, für Trainierende werden 1,4 bis 2,0 g genannt (ISSN); SmarTasty rechnet je nach Ziel mit 1,4 bis 2,0 g. Alle Rezepte hier liefern mindestens 20 g pro Portion."},{"q":"Ist viel Eiweiß am Abend schlecht für den Schlaf?","a":"Dafür gibt es keine belastbaren Hinweise. Wer sehr spät und sehr üppig isst, schläft allerdings oft unruhiger – unabhängig vom Eiweißanteil. Leichte Gerichte mit Fisch, Geflügel oder Tofu liegen weniger schwer im Magen."},{"q":"Gibt es auch vegetarische High-Protein-Abendessen?","a":"Ja. Tofu, Tempeh, Edamame, Linsen, Kichererbsen, Eier und Quark liefern reichlich Eiweiß. Weitere Ideen findest du bei den vegetarischen High-Protein-Rezepten."}],"related":[],"ratgeber":[]},"recipes":[{"id":"230796b9-d4b4-4c67-a374-e35e7b42b9f7","title":"Mediterraner Kabeljau mit Oliven und Tomaten","slug":"mediterraner-kabeljau-mit-oliven-und-tomaten","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterraner-kabeljau-mit-oliven-und-tomaten-main-sun1.webp","totalTime":30,"calories":250,"protein":28,"authorName":"SmarTasty","likes":0},{"id":"23024076-85a0-4a92-8295-e6163c647adf","title":"Warmer Linsensalat mit Ziegenkäse","slug":"warmer-linsensalat-mit-ziegenkaese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/warmer-linsensalat-mit-ziegenkaese-main-sun1.webp","totalTime":27,"calories":400,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"22b0f4f8-987c-47d3-a2a4-04ffd0bd0214","title":"Forellen-Fenchel-Salat","slug":"low-carb-forellen-fenchel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-forellen-fenchel-salat-main-sun1.webp","totalTime":15,"calories":340,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"2273878c-b16d-4b4d-b121-441988b9fa0c","title":"Schwäbische Linsen mit Spätzle","slug":"schwaebische-linsen-mit-spaetzle","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schwaebische-linsen-mit-spaetzle-main.webp","totalTime":45,"calories":577,"protein":29,"authorName":"SmarTasty","likes":0},{"id":"21fb5c22-61ca-44ce-8ec8-a9075cf5242b","title":"Vegetarischer Blumenkohl-Auflauf mit Brokkoli","slug":"vegetarischer-blumenkohl-auflauf-mit-brokkoli","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-blumenkohl-auflauf-mit-brokkoli-main-sun1.webp","totalTime":40,"calories":420,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"20f468ad-2f6c-436a-8370-25aaf7055e5d","title":"Ofen-Wildlachs mit grünem Spargel und Zitrone-Dill-Topping","slug":"ofen-wildlachs-mit-gruenem-spargel-und-zitrone-dill-topping","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ofen-wildlachs-mit-gruenem-spargel-und-zitrone-dill-topping-main-sun1.webp","totalTime":28,"calories":420,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"20b747ee-be99-46a6-a5b8-878cf2ea95d1","title":"High-Protein Caprese-Hähnchen aus dem Ofen","slug":"high-protein-caprese-haehnchen-aus-dem-ofen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-caprese-haehnchen-aus-dem-ofen-main-sun1.webp","totalTime":25,"calories":350,"protein":46,"authorName":"SmarTasty","likes":0},{"id":"200015ad-3fb8-464b-8ec6-6c213a236ae9","title":"Blumenkohl-Reis Nasi Goreng mit Hähnchen","slug":"blumenkohl-reis-nasi-goreng-mit-haehnchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/blumenkohl-reis-nasi-goreng-mit-haehnchen-main-sun1.webp","totalTime":30,"calories":340,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"1fffaa89-dfec-4432-9ae2-94b9eba67212","title":"Keto Rinderhack-Spitzkohl-Pfanne mit Pilzen und Sesam","slug":"keto-rinderhack-spitzkohl-pfanne-mit-pilzen-und-sesam","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-rinderhack-spitzkohl-pfanne-mit-pilzen-und-sesam-main.webp","totalTime":25,"calories":491,"protein":29,"authorName":"SmarTasty","likes":0},{"id":"1fb4279b-f355-48ff-a83c-4eea9296bbac","title":"One-Pan Zitronen-Hähnchen mit Knoblauch-Brokkoli","slug":"one-pan-zitronen-haehnchen-mit-knoblauch-brokkoli","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/one-pan-zitronen-haehnchen-mit-knoblauch-brokkoli-main-sun1.webp","totalTime":25,"calories":340,"protein":46,"authorName":"SmarTasty","likes":0},{"id":"1e13b961-79a0-4a7a-bb74-c35cffb181fa","title":"Gaisburger Marsch mit Rindfleisch und Spätzle","slug":"gaisburger-marsch-mit-rindfleisch-und-spaetzle","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gaisburger-marsch-mit-rindfleisch-und-spaetzle-main.webp","totalTime":150,"calories":703,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"1e0fb942-e123-484d-9ed7-0f9390198451","title":"High Protein Puten-Brokkoli-Pfanne","slug":"high-protein-puten-brokkoli-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-brokkoli-pfanne-main-sun1.webp","totalTime":30,"calories":320,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"1b7aa9ae-1467-4a40-a8f4-1c3c4b08ae4c","title":"Hackfleisch-Kartoffel-Auflauf","slug":"hackfleisch-kartoffel-auflauf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/hackfleisch-kartoffel-auflauf-main.webp","totalTime":55,"calories":515,"protein":31,"authorName":"SmarTasty","likes":0},{"id":"1b188e2b-4bea-4057-be3e-4b5d7b9c8ae1","title":"Low-Carb Hähnchen-Zucchini-Spieße","slug":"mediterrane-haehnchen-zucchini-spiesse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-haehnchen-zucchini-spiesse-main-sun1.webp","totalTime":35,"calories":505,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"19ddf1a5-9a8d-4538-aa94-7f90d48ff645","title":"Marokkanisches Hähnchen mit Aprikosen und Mandeln","slug":"marokkanisches-haehnchen-mit-aprikosen-und-mandeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/marokkanisches-haehnchen-mit-aprikosen-und-mandeln-main-sun1.webp","totalTime":45,"calories":490,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"18f804c2-90fa-46cb-9aa6-af8b75da43c8","title":"Vegetarischer Linsen-Halloumi-Salat","slug":"vegetarischer-linsen-halloumi-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-linsen-halloumi-salat-main-sun1.webp","totalTime":20,"calories":480,"protein":35,"authorName":"SmarTasty","likes":0},{"id":"1764979b-ac3c-47df-82ef-08727480605e","title":"Low-Carb Spargel-Putenbrust-Röllchen","slug":"low-carb-spargel-putenbrust-roellchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-spargel-putenbrust-roellchen-main-sun1.webp?v=1791806711892","totalTime":25,"calories":343,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"172b3509-3bda-4709-90a4-d905056302e3","title":"High-Protein Lachs-Bowl","slug":"high-protein-lachs-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lachs-bowl-main-sun1.webp","totalTime":30,"calories":774,"protein":39,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"16a0139d-33f9-469c-8645-7208b8e72835","title":"Paleo Hirschgulasch mit Pilzen und Preiselbeeren","slug":"paleo-hirschgulasch-mit-pilzen-und-preiselbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-hirschgulasch-mit-pilzen-und-preiselbeeren-main.webp","totalTime":140,"calories":360,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"1655cffd-1b50-4252-b7b9-71ae3cc100e7","title":"High-Protein Lachs-Bowl mit Mango, Edamame und Sushi-Reis","slug":"lachs-bowl-mit-mango-edamame-und-sushi-reis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/lachs-bowl-mit-mango-edamame-und-sushi-reis-main-sun1.webp","totalTime":30,"calories":697,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"156dd02b-bc30-4b5a-ac4c-505d6ff23bff","title":"Ungarisches Paprika-Hähnchen-Gulasch mit Nockerln","slug":"schnelles-ungarisches-paprika-haehnchen-gulasch-mit-nockerln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelles-ungarisches-paprika-haehnchen-gulasch-mit-nockerln-main-sun1.webp","totalTime":35,"calories":520,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"13bed554-9716-46e6-bbbf-ea1ab015a4be","title":"Maultaschen mit Rinderhack und Spinat","slug":"maultaschen-mit-rinderhack-und-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/maultaschen-mit-rinderhack-und-spinat-main.webp","totalTime":55,"calories":479,"protein":29,"authorName":"SmarTasty","likes":0},{"id":"13940561-5696-467e-8945-c8dc5d426ba7","title":"Histaminarmer Hähnchen-Eintopf mit Kartoffeln und Möhren","slug":"histaminarmer-haehnchen-eintopf-mit-kartoffeln-und-moehren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarmer-haehnchen-eintopf-mit-kartoffeln-und-moehren-main.webp","totalTime":45,"calories":311,"protein":33,"authorName":"SmarTasty","likes":0},{"id":"112b294a-6ff4-4591-bfc5-6d12a9bb93e1","title":"Low-Carb Kabeljau-Päckchen mit Galgant und Pak Choi","slug":"low-carb-kabeljau-paeckchen-galgant-pak-choi","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-kabeljau-paeckchen-galgant-pak-choi-main-sun1.webp","totalTime":30,"calories":210,"protein":30,"authorName":"SmarTasty","likes":0,"appHide":"weak"}],"total":1094,"offset":384,"limit":24,"q":null,"topic":null,"hasMore":true}