{"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":"cabce285-c384-44c8-bcc4-88260004d7e9","title":"Pescatarisches Frühlings-Spargel mit Zitronen-Sardinen","slug":"fruehlings-spargel-mit-zitronen-sardinen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/frhlings-spargel-mit-zitronen-sardinen-main_1772393913195.png","totalTime":22,"calories":320,"protein":26,"authorName":"SmarTasty","likes":0},{"id":"caa1496a-1eb6-4598-b58e-cb9808497548","title":"Glutenfreie Thunfisch-Reispfanne mit Erbsen und Sojasauce","slug":"glutenfreie-thunfisch-reispfanne-mit-erbsen-und-sojasauce","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-thunfisch-reispfanne-mit-erbsen-und-sojasauce-main.png","totalTime":15,"calories":440,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"ca72fd53-e40a-4bf7-a9ed-21aa0e952b88","title":"Hähnchenbrust mit Süßkartoffelstampf","slug":"clean-eating-haehnchenbrust-mit-suesskartoffelstampf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-haehnchenbrust-mit-suesskartoffelstampf-main.png","totalTime":40,"calories":410,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"ca665bf2-e0ba-44bf-a1a1-0a064d28b492","title":"Veganes Matar Paneer mit Tofu","slug":"veganes-matar-paneer-mit-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-matar-paneer-mit-tofu-main.png","totalTime":35,"calories":340,"protein":20,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"ca5f3586-5e8f-4f87-ae69-f94f51795743","title":"High-Protein Rinderfilet","slug":"high-protein-rinderfilet","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinderfilet-main.png","totalTime":25,"calories":426,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"c9fc337b-1994-4ad9-9d86-f5dfdf109c9c","title":"Vegane Tom-Yum-Suppe mit Tofu, Champignons und Reisnudeln","slug":"vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln-main.webp","totalTime":35,"calories":370,"protein":21,"authorName":"SmarTasty","likes":0},{"id":"c9da5a6c-8309-4c92-85a2-c22fe1158939","title":"Glutenfreie Buchweizen-Blini mit Räucherlachs und Crème fraîche","slug":"glutenfreie-buchweizen-blini-mit-raeucherlachs-und-crme-frache","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-buchweizen-blini-mit-raeucherlachs-und-crme-frache-main.png","totalTime":30,"calories":380,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"c9a2902d-a759-4799-bd69-6058c80c6078","title":"Low-Carb Wildlachs-Artischocken-Pfanne","slug":"low-carb-wildlachs-artischocken-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-wildlachs-artischocken-pfanne-main-v2.png","totalTime":20,"calories":380,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"c7af2bbf-8788-4a41-bdc1-86d5c8245ed9","title":"High Protein Rinderfilet-Glasnudelsalat","slug":"high-protein-rinderfilet-glasnudelsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinderfilet-glasnudelsalat-main.png","totalTime":25,"calories":460,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"c76295a7-c7bf-4aa4-91a0-14e43ae458ab","title":"Tomatenreis mit Rinder-Hackbällchen","slug":"tomatenteis-mit-hackbaellchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/tomatenteis-mit-hackbaellchen-main.png","totalTime":45,"calories":580,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"c70d0422-a1a7-4c07-9f77-12c353f15e20","title":"Keto Sesam-Wildlachs","slug":"keto-sesam-wildlachs","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schwarz-gebrannter-sesam-lachs.png","totalTime":15,"calories":380,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"c6b979ef-b191-44ff-a65e-29ec58e6841e","title":"Vegetarische Zucchini-Lasagne mit Hüttenkäse","slug":"vegetarische-zucchini-lasagne-mit-huettenkaese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-zucchini-lasagne-mit-huettenkaese-main.png","totalTime":60,"calories":280,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"c68c72d5-fbb1-4c57-b325-d4b62925ee6b","title":"Keto Thunfisch-Avocado-Schiffchen","slug":"keto-thunfisch-avocado-schiffchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-thunfisch-avocado-schiffchen.png","totalTime":10,"calories":410,"protein":28,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"c6527bbe-2c0c-45e7-8a9f-6ca6e27b6b26","title":"High Protein Rinderhack-Pfanne mit Buschbohnen","slug":"high-protein-rinderhack-pfanne-mit-buschbohnen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinderhack-pfanne-mit-buschbohnen-main.png","totalTime":30,"calories":550,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"c62621f9-8386-4ca9-a614-3855e967c465","title":"High-Protein Thunfisch-Frikadellen mit Quark-Dip","slug":"high-protein-thunfisch-frikadellen-mit-quark-dip","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-thunfisch-frikadellen-mit-quark-dip-main.png","totalTime":20,"calories":350,"protein":50,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"c59fe1d9-fc70-4372-a09a-60af8058d0fe","title":"Veganes Pfannengerührtes Tofu-Gemüse mit Erdnusssoße","slug":"pfannengeruehrtes-tofu-gemuese-mit-erdnusssosse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pfannengeruehrtes-tofu-gemuese-mit-erdnusssosse-main-v2.png","totalTime":30,"calories":360,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"c56da0c2-871c-47fe-99f6-56e4e1d8c32f","title":"Proteinreiche Rote-Bete-Suppe mit frischem Hüttenkäse","slug":"proteinreiche-rote-bete-suppe-mit-frischem-huettenkaese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-rote-bete-suppe-mit-frischem-huettenkaese-main.png","totalTime":25,"calories":320,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"c52ccd4c-632b-413a-98e6-9be2eb6a7f4b","title":"Keto gefüllte Hack-Auberginen","slug":"keto-gefuellte-hack-auberginen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-gefuellte-hack-auberginen-main.png","totalTime":40,"calories":480,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"c4b33a08-f5d4-4fcc-8892-ce260a248cf9","title":"Glutenfreier Thai-Rindfleisch-Basilikum-Wok","slug":"glutenfreie-thai-rindfleisch-basilikum-wok-pad-kra-pao","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-thai-rindfleisch-basilikum-wok-pad-kra-pao-main-v2.png","totalTime":15,"calories":510,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"c4880f3a-d837-4a29-93d2-c7a997e3dafb","title":"High-Protein Rumpsteak-Streifen auf Zucchini-Nudeln","slug":"rumpsteak-streifen-auf-zucchini-nudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/rumpsteak-streifen-auf-zucchini-nudeln.png","totalTime":25,"calories":450,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"c4777653-b155-4f7f-8f80-cfa209cb43b4","title":"Low-Carb Auberginen-Lasagne mit Mozzarella","slug":"low-carb-auberginen-lasagne-mit-mozzarella","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-auberginen-lasagne-mit-mozzarella-main.png","totalTime":55,"calories":350,"protein":20,"authorName":"SmarTasty","likes":0},{"id":"c473d1bf-0d34-4111-bb1d-d882b35c5ca9","title":"Mediterrane Oktopus-Zitronen-Pasta","slug":"mediterrane-oktopus-zitronen-pasta","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-oktopus-zitronen-pasta-main-v2.png","totalTime":25,"calories":580,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"c44574f4-7865-4b4a-b9c6-48e09e8a1ef8","title":"High-Protein Hähnchen-Quinoa-Bowl","slug":"high-protein-haehnchen-quinoa-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-quinoa-bowl-main.png","totalTime":35,"calories":540,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"c43e2522-6113-40c4-8e50-699d0d071daa","title":"Vietnamesischer Banh-Mi-Sandwich mit Hähnchen und eingelegtem Gemüse","slug":"glutenfreier-vietnamesischer-banh-mi-sandwich-mit-haehnchen-und-eingelegtem-gemuese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vietnamesischer-banh-mi-sandwich-mit-haehnchen-und-eingelegtem-gemuese-main.png","totalTime":25,"calories":480,"protein":34,"authorName":"SmarTasty","likes":0}],"total":1094,"offset":576,"limit":24,"q":null,"topic":null,"hasMore":true}