{"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":"4b57e068-e48d-4057-8b18-65d466ab5b16","title":"Vegane asiatische Enoki-Pilz-Bowls mit Sesam-Tofu und Pak Choi","slug":"vegan-asiatische-enoki-pilz-bowls-mit-sesam-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-asiatische-enoki-pilz-bowls-mit-sesam-tofu-main.png","totalTime":30,"calories":380,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"4a354ba5-dd46-4e9a-8edb-11b50edb1791","title":"High-Protein bayrische Leberknödelsuppe","slug":"high-protein-bayrische-leberknoedelsuppe","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-bayrische-leberknoedelsuppe-main.png","totalTime":40,"calories":380,"protein":28,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"49d7d2b2-b004-4c90-a216-ba35bd5d4d6a","title":"Zarte Hähnchenbrust vom Blech mit Zucchini","slug":"zarte-haehnchenbrust-vom-blech-mit-zucchini","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/zarte-haehnchenbrust-vom-blech-mit-zucchini-main.png","totalTime":35,"calories":410,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"496ff8d0-dbb5-4e58-9096-9ebdecdb77ae","title":"Keto Flammkuchen mit Zucchini-Boden und Wildlachs","slug":"keto-flammkuchen-mit-zucchini-boden-und-wildlachs","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-flammkuchen-mit-zucchini-boden-und-wildlachs-main.png","totalTime":45,"calories":340,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"48d8f526-e824-4f91-97a2-fa9843f6fdc0","title":"Veganer Tempeh-Erdnuss-Spieß","slug":"veganer-tempeh-erdnuss-spiess","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-tempeh-erdnuss-spiess-main-v2.png","totalTime":25,"calories":450,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"48bf30e6-af15-4812-9283-058b13df814b","title":"Keto Raclette-Pfännchen mit Lachs, Spinat und Dill","slug":"keto-raclette-pfaennchen-mit-lachs-spinat-und-dill","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-raclette-pfaennchen-mit-lachs-spinat-und-dill-main.webp","totalTime":30,"calories":473,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"4841fa00-7964-4adc-8986-842760b08beb","title":"High Protein Rinder-Teriyaki-Pfanne","slug":"high-protein-rinder-teriyaki-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-teriyaki-pfanne-main-v2.png","totalTime":25,"calories":420,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"480ce1e3-b511-49b1-b945-0faf30ffe2cb","title":"Teriyaki-Lachs Bowl mit Edamame","slug":"teriyaki-lachs-bowl-mit-edamame","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/teriyaki-lachs-bowl-mit-edamame-main.png","totalTime":30,"calories":510,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"47e34e0d-ec12-4d50-bf2b-8f9e58c382b0","title":"High-Protein Hähnchen-Alfredo mit Brokkoli und Penne","slug":"haehnchen-alfredo-mit-brokkoli-und-penne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/haehnchen-alfredo-mit-brokkoli-und-penne.png","totalTime":30,"calories":720,"protein":48,"authorName":"SmarTasty","likes":0},{"id":"478a4a10-9f83-4d34-96ce-854105860208","title":"High Protein Straußengeschnetzeltes mit Amaranth","slug":"high-protein-straussengeschnetzeltes-mit-amaranth","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-straussengeschnetzeltes-mit-amaranth-main.png","totalTime":30,"calories":540,"protein":42,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"46ff826a-add6-48ac-9a32-d6b1adff945c","title":"Paleo Süßkartoffel-Schiffchen aus dem Airfryer mit Rinderhack","slug":"paleo-suesskartoffel-schiffchen-aus-dem-airfryer-mit-rinderhack","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-suesskartoffel-schiffchen-aus-dem-airfryer-mit-rinderhack-main.webp","totalTime":30,"calories":602,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"46bb399a-021c-4327-b992-88bf6e675d88","title":"Überbackene Zucchini-Schiffchen","slug":"ueberbackene-zucchini-schiffchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ueberbackene-zucchini-schiffchen-main.png","totalTime":45,"calories":310,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"45b7c24b-5a14-4ffc-a8fc-c2984e2aa850","title":"Kabeljau-Pfännchen mit Oliven","slug":"mediterranes-kabeljau-pfaennchen-mit-oliven","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterranes-kabeljau-pfaennchen-mit-oliven.png","totalTime":25,"calories":320,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"458a5b83-6d4f-4c05-b083-ba36a184fa22","title":"Glutenfreie Hähnchen-Fenchel-Pfanne mit Orangen-Glasur","slug":"glutenfreie-haehnchen-fenchel-pfanne-mit-orangen-glasur","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/haehnchen-fenchel-pfanne-mit-orangen-glasur-main.png","totalTime":25,"calories":390,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"456860cb-7131-46e2-8c6b-b433d52a8e13","title":"Wildlachs auf Brokkoli-Quinoa-Bett mit Avocado-Dressing","slug":"wildlachs-auf-brokkoli-quinoa-bett-mit-avocado-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/wildlachs-auf-brokkoli-quinoa-bett-mit-avocado-dressing-main.png","totalTime":30,"calories":560,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"44f83625-975f-4526-b5ef-daf1338cf04e","title":"Keto Saibling auf Senf-Rahmwirsing","slug":"keto-saibling-auf-senf-rahmwirsing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-saibling-auf-senf-rahmwirsing-main.webp","totalTime":35,"calories":548,"protein":38,"authorName":"SmarTasty","likes":0},{"id":"446b153d-c0fe-49d4-983b-73b2d8e9f655","title":"Lamm-Bohnen-Topf","slug":"keto-lamm-bohnen-topf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-lamm-bohnen-topf-main.png","totalTime":75,"calories":450,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"43a0403c-b851-4307-a68d-34cb8d604e1d","title":"Keto Zitronen-Hähnchen mit Zoodles","slug":"keto-zitronen-haehnchen-mit-zoodles","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-zitronen-haehnchen-mit-zoodles-main.png","totalTime":25,"calories":320,"protein":45,"authorName":"SmarTasty","likes":0},{"id":"433edf7c-f5ba-4b1c-a386-bf8bb1bf8afb","title":"High Protein Amaranth-Puffer","slug":"high-protein-amaranth-puffer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-amaranth-puffer-main-v2.png","totalTime":35,"calories":480,"protein":32,"authorName":"SmarTasty","likes":0},{"id":"42b966cf-3e79-49da-a3a9-0b887c535f2a","title":"Low-Carb Kalbs-Hackbällchen mit Artischocken","slug":"low-carb-kalbs-hackbaellchen-mit-artischocken","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-kalbs-hackbaellchen-mit-artischocken-main.png","totalTime":35,"calories":480,"protein":40,"authorName":"SmarTasty","likes":0},{"id":"42a6c0e8-6702-4ddd-ad61-6aaeef3b56b9","title":"High-Protein Wildlachsfilet mit Zitronen-Spargel und Quinoa","slug":"high-protein-wildlachsfilet-mit-zitronen-spargel-und-quinoa","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-wildlachsfilet-mit-zitronen-spargel-und-quinoa-main.png","totalTime":25,"calories":540,"protein":38,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"429f9545-6ed9-4a3f-9ce7-9751f65af305","title":"High-Protein griechischer Hähnchen-Gyros-Teller","slug":"high-protein-griechischer-haehnchen-gyros-teller","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-griechischer-haehnchen-gyros-teller-main.png","totalTime":27,"calories":480,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"42530d2b-caa2-4cd6-8aa7-183d8c2bbbba","title":"Proteinreiche Rinder-Meatballs in Tomatensauce","slug":"proteinreiche-rinder-meatballs-in-tomatensauce","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-rinder-meatballs-in-tomatensauce-main.png","totalTime":40,"calories":450,"protein":42,"authorName":"SmarTasty","likes":0},{"id":"41f5c830-524c-4557-86d9-6c0e29cf7c4f","title":"Keto Avocado-Hähnchen-Salat-Wraps","slug":"cremige-keto-avocado-haehnchen-salat-wraps","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-keto-avocado-hhnchen-salat-wraps-main_1772363771390.png","totalTime":15,"calories":480,"protein":35,"authorName":"SmarTasty","likes":0}],"total":1094,"offset":912,"limit":24,"q":null,"topic":null,"hasMore":true}