High Protein One Pan Meals

Name: High Protein One Pan Meals
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound chicken breast, diced; 2 cups broccoli florets; 1 bell pepper, sliced; 1 cup cherry tomatoes, halved; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 teaspoon paprika; Salt and pepper to taste

Highlighted under: Quick & Easy

Discover the ease and convenience of high protein one pan meals that are not only delicious but also packed with nutrition.

Created by

Marley Quinn

Last updated on 2025-12-24T14:03:45.070Z

High protein one pan meals are perfect for busy weeknights when you want to make a nutritious dinner without the hassle of multiple pots and pans. These meals are not only quick to prepare but also versatile, allowing you to mix and match your favorite proteins and vegetables for a satisfying meal.

        Why You'll Love This Recipe
        Quick and easy preparation with minimal cleanup
Packed with protein to keep you feeling full and energized
Versatile ingredients that can be customized to your taste

      

The Benefits of One Pan Meals

One pan meals are a game changer for busy individuals and families. They allow you to prepare a hearty and nutritious meal with minimal effort and cleanup. By cooking everything in one skillet, you not only save time but also retain the flavors and nutrients of each ingredient. This method is ideal for those who want to enjoy a wholesome dinner without spending hours in the kitchen.

Additionally, one pan meals promote healthier eating habits. Since you're using fresh ingredients, you can control the amount of oil, salt, and seasoning. This means you can create meals that align with your dietary preferences, whether you're aiming for low-carb, high-protein, or vegetarian options. The versatility of this cooking style makes it easier to incorporate a variety of foods into your diet.

Protein-Packed Ingredients

Incorporating high-protein ingredients into your meals is crucial for maintaining energy levels and supporting muscle growth. Chicken breast, as used in this recipe, is an excellent source of lean protein, making it a favorite among fitness enthusiasts. It provides essential amino acids that your body needs for recovery and overall health.

Along with chicken, the addition of nutrient-rich vegetables like broccoli, bell peppers, and cherry tomatoes ensures that your meal is not only filling but also packed with vitamins and minerals. This combination helps to create a balanced dish that supports your health goals while satisfying your taste buds.

Customization Options

One of the best aspects of high protein one pan meals is their adaptability. You can easily swap out the protein source for alternatives like turkey, tofu, or shrimp, depending on your dietary preferences. This flexibility allows you to keep your meals exciting and tailored to your taste.

Similarly, the vegetables can be adjusted based on seasonal availability or personal preference. Feel free to experiment with different combinations, such as adding spinach, zucchini, or carrots. This way, you can create a unique dish every time while still enjoying the benefits of a quick and nutritious meal.

Ingredients

Protein and Vegetables

1 pound chicken breast, diced
2 cups broccoli florets
1 bell pepper, sliced
1 cup cherry tomatoes, halved

Seasoning and Cooking Base

2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon paprika
Salt and pepper to taste

Feel free to substitute your favorite vegetables or proteins to create a meal that suits your preferences!

Instructions

Prepare Ingredients

Begin by dicing the chicken breast and preparing the vegetables. Make sure everything is ready for quick cooking.

Sauté Chicken

In a large skillet, heat the olive oil over medium heat. Add the diced chicken and season with salt, pepper, and paprika. Cook for about 5-7 minutes until the chicken is browned and cooked through.

Add Vegetables

Stir in the garlic, broccoli, bell pepper, and cherry tomatoes. Cook for an additional 10-15 minutes, stirring occasionally, until the vegetables are tender.

Serve and Enjoy

Once everything is cooked through, remove from heat and serve warm. Enjoy your healthy, high protein one pan meal!

Feel free to top with your favorite sauces or fresh herbs for added flavor!

Storing Leftovers

If you happen to have leftovers from your one pan meal, storing them is simple and convenient. Allow the dish to cool completely before transferring it to an airtight container. This will help preserve the flavors and prevent any unwanted moisture buildup. Refrigerated leftovers can last for up to three days.

For longer storage, consider freezing individual portions. This is a great option for meal prepping, as you can easily reheat a portion whenever you're in need of a quick meal. Just remember to label your containers with the date, so you can keep track of freshness.

Serving Suggestions

To elevate your high protein one pan meal, consider serving it with a side of whole grains. Quinoa, brown rice, or whole wheat couscous can add an extra layer of texture and flavor, making your meal even more satisfying. These grains also contribute additional fiber, enhancing the overall nutritional profile of your dish.

If you're looking for a fresh touch, a simple side salad with a light vinaigrette can complement the warm flavors of your meal. This not only adds more vegetables to your plate but also brings a refreshing contrast that enhances your dining experience.

Nutritional Information

Understanding the nutritional value of your meal is essential for maintaining a balanced diet. This one pan dish is packed with approximately 30 grams of protein per serving, depending on portion size. It's a great way to fuel your body, especially after a workout or a long day.

Moreover, the vegetables add crucial vitamins and minerals, making this dish not just high in protein but also rich in antioxidants. This combination supports overall health and can aid in weight management by keeping you full for longer periods without excessive calories.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, you can use frozen vegetables. Just add them to the pan directly and cook until heated through.

→ How can I make this meal vegetarian?

You can substitute the chicken with chickpeas, tofu, or tempeh for a high-protein vegetarian option.

→ What other proteins can I use?

You can use turkey, shrimp, or even beef. Adjust cooking times accordingly based on the protein you choose.

→ Can I meal prep this dish?

Absolutely! This dish stores well in the refrigerator for up to 3 days. Just reheat before serving.