3 high-protein, high-fiber recipes that boost gut health and aren’t ultra-processed — by a doctor who specializes in nutrition

• Dr. Rupy Aujla eats a high-protein “plant-focused” diet, meaning it’s about 70% plant-based.
• His recipes are designed to provide lots of protein, fiber, and gut health-boosting micronutrients.
• Aujla shared three recipes from his latest cookbook, including his favorite, salmon tikka bowls.

To hit his protein targets, Dr. Rupy Aujla doesn’t eat lots of red meat or ultra-processed supplements like shakes and bars.

Instead, the London-based family doctor with a masters degree in nutrition medicine follows what he calls a “plant-forward” or “plant-focused” diet. It features plenty of fiber and micronutrients from vegetables, fruit, whole grains, nuts, and seeds, and he eats dairy, meat, and fish occasionally.

Aujla, author of the new recipe book “Healthy High Protein,” told Business Insider his diet is about 70 to 75% plant-based.

His favorite recipe from his book? The salmon tikka bowl, which you could also make with chicken or tofu.

“It’s easy, you don’t have that cognitive load. You can meal prep it if you want as well,” he said.

Aujla added: “That way of eating is just super easy for people to get on board with and batch cook. You’ve got to have things that you can rely on and constantly come back to.”

He shared three recipes, including the salmon tikka bowl, with BI.

Spicy ‘meaty’ tacos with avo and lime-soured cream

Serves: 2

Prep: 15 minutes

Cook: 25 minutes

Aujla said: “I don’t use the word ‘meaty’ lightly. These tacos are really meaty. The blend of umami in the spices, walnuts, mushrooms, and tempeh in the mixture is phenomenal. And unlike ‘meat-like meals’, this actually packs a big protein punch that satisfies your body’s need for this important macronutrient, rather than just having the texture of meat.

“A smattering of sharp and fresh ingredients brings this wholesome gut-nourishing meal together. Double up the ingredients to make this family-friendly, it’s definitely a crowd-pleaser.”

Nutrition

• 41.1 grams protein
• 21.2 grams fiber

Ingredients

• 2 tablespoons olive oil
• 150 grams onion, finely chopped
• 250 grams mushrooms, finely chopped
• 200 grams tempeh, coarsely grated
• 2 large garlic cloves, finely chopped
• 50 grams walnuts, finely chopped
• 2 teaspoons hot smoked paprika
• 2 teaspoons fajita or Cajun spice mix
• 2 tablespoons soy sauce
• 2 tablespoons tomato purée
• 20 grams nutritional yeast
• 3 tablespoons soured cream
• 1 tablespoon lime juice

For the slaw:

• 100 grams red cabbage, thinly sliced
• 1 tablespoon lime juice
• 1 small red onion, thinly sliced

To serve:

• 4 medium corn tortillas, warmed
• 1 baby gem lettuce, shredded
• 1 avocado, halved, stone removed and sliced
• 30 grams jalapeños from a jar
• 1 lime, zested then quartered

Method

1. Heat the oil in a large sauté pan over a medium-high heat. Add the onion and fry for five minutes until starting to turn golden, then add the mushrooms and tempeh and cook, stirring often, for another eight minutes until there is no sign of any liquid, and everything has browned. Mix in the garlic and walnuts and cook for another two minutes, then season with salt and pepper.
2. Stir the spices into the pan followed by the soy sauce, tomato purée, nutritional yeast, and six tablespoons water. Turn the heat to low—medium and simmer, stirring occasionally, for six to eight minutes until cooked through, adding a splash more water to loosen if needed.
3. Meanwhile, make the slaw. Massage the red cabbage, lime juice, onion and a good pinch of salt in a mixing bowl for a few minutes until the cabbage starts to break down and soften. Set aside while you prepare the rest of the meal.
4. Mix together the soured cream and lime juice in a small bowl and season with salt, then set aside.
5. To assemble the tacos, place a warm tortilla on each serving plate and top with the shredded lettuce, the ‘meaty’ mixture, slaw, avocado, a spoonful of the soured cream mixture, and finish with the jalapeños and a squeeze of lime juice with some zest. Serve the tortillas flat or rolled up.

High-protein rigatoni

Serves: 4

Prep: 10 minutes

Cook: 40 minutes

Aujla said: “The walnut, tempeh, Puy lentil blend in this recipe delivers on the protein and fiber needs for your gut well-being, and the texture and flavor of this combination are phenomenal. With red wine and mixed herbs plus a bit of time, you get a gorgeous bowl of food that is nourishing and delicious.

“Try it with different pasta varieties if you wish and, for more protein, use a lentil- or bean-based pasta.”

Nutrition

• 56.7 grams protein
• 22.1 grams fiber

Ingredients

• 2 tablespoons olive oil, plus extra to serve
• 100 grams onion, finely chopped
• 4 garlic cloves, finely chopped
• 3 teaspoons dried mixed herbs
• 2 tablespoons tomato purée
• 100 millileters red wine
• 100 grams walnuts, roughly chopped or pulsed into a coarse crumb
• 200 grams tempeh, roughly chopped or pulsed into a coarse crumb
• 200 milliliters vegetable stock
• 200 millileters passata
• 1 tablespoon balsamic vinegar
• 200 grams cooked Puy lentils
• 100 grams cavolo nero, stalks removed, and leaves massaged and roughly chopped
• 150 grams dried rigatoni pasta
• 20 grams Parmesan, finely grated, to serve

Method

1. Heat the olive oil in a large lidded casserole pan over a medium heat, add the onion and cook, stirring occasionally, for 10 minutes until softened and starting to turn golden. Add the garlic and plenty of seasoning and cook for another minute before adding the mixed herbs and tomato purée. You want to cook the purée for three to four minutes to intensify the flavor.

2. Pour the red wine into the pan and cook for another three minutes until there is no smell of alcohol and the mixture becomes thick and sticky.

3. Add the walnuts and tempeh and stir to coat them in the sticky mixture. Cook for two minutes, stirring, then pour in the stock, passata, and vinegar and add the lentils. Reduce the heat to low—medium, stir until combined, and simmer, part-covered with the lid, for 15 minutes. Toss in the massaged cavolo nero for the last two minutes of cooking.

4. Meanwhile, cook the pasta in plenty of boiling salted water according to the packet instructions. Drain, reserving a mugful of the cooking water. Add the pasta to the sauce with enough of the pasta cooking water to loosen. Serve in bowls, drizzled with olive oil and with the Parmesan scattered over.

Salmon tikka bowls with a quick fennel and cabbage pickle

Serves: 2

Prep: 10 minutes, plus marinating

Cook: 30 minutes

Aujla said: “Every Tuesday in the Doctor’s Kitchen household, it’s salmon bowl night. We use a single tray to make the most delicious and easy bowls, packed with vegetables, grains, and high-protein oily fish. It’s something I always look forward to. You can easily use an air fryer to cook the salmon instead in half the time.”

Nutrition

• 46.9 grams protein
• 7.4 grams fiber

Ingredients

• 300 grams salmon, skin on, cut into thick 4-centimeter chunks
• 2 tablespoons tikka masala paste or mild curry paste
• 300 grams cauliflower, broken into 2-centimeter florets
• 1 teaspoon mustard seeds
• ½ teaspoon ground turmeric
• ½ teaspoon Kashmiri chile or sweet paprika
• 1 tablespoon olive oil, plus extra to drizzle

For the fennel and cabbage pickle:

• 100 grams red cabbage, finely shredded with a mandolin
• 2 teaspoons fennel seeds
• 4 teaspoons red wine vinegar
• 4 teaspoons apple juice or 1 teaspoon sugar
• ½ teaspoon salt

To serve:

• 150 grams cooked short-grain brown rice, warmed
• 2 tablespoons Greek yogurt
• 100 grams arugula leaves

Method

1. Preheat the oven to 200°C (392°F) fan.

2. Smother the salmon in the curry paste and cover with foil in a bowl. Leave to marinate in the fridge for 20 minutes (it’s even better overnight).

3. Add the cauliflower to a baking tray, sprinkle over the spices and drizzle over the olive oil and mix well. Then season well and bake for 15 minutes.

4. Meanwhile, add the cabbage, fennel seeds, vinegar, apple juice or sugar and salt to a mixing bowl and scrunch everything together with your hands for 30 seconds. Set aside.

5. Remove the tray from the oven, toss the cauliflower florets and turn up the heat to 220°C (428°F) fan. Nestle the salmon, skin-side up, between the cauliflower florets and bake for another 10 to 12 minutes until the salmon is cooked through and golden colored with some charring.

1. Build your bowls with the warmed rice, fennel and cabbage pickle, dollops of yogurt, salmon and cauliflower, and rocket leaves with a drizzle of oil.