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 lb chicken breast, diced; 1 can black beans, drained and rinsed; 2 cups broccoli florets; 1 red bell pepper, chopped; 1 cup quinoa, rinsed; 2 cups low-sodium chicken broth; 1 tsp garlic powder; 1 tsp paprika; Salt and pepper to taste

Highlighted under: Comfort Food

Discover the convenience and nutrition of high protein one pan meals that are delicious and easy to prepare!

Created by

Emily

Last updated on 2025-12-24T19:42:41.494Z

High protein one pan meals are perfect for busy weeknights. They combine nutritious ingredients with minimal cleanup, allowing you to enjoy a hearty meal without the hassle of multiple pots and pans.

        Why You'll Love This Recipe
        Packed with protein to fuel your day
Easy cleanup with just one pan
Versatile ingredients to suit your taste
Quick preparation for busy lifestyles

      

The Benefits of High Protein Meals

High protein meals are essential for maintaining energy levels and supporting muscle growth. With a balanced intake of protein, you can fuel your body effectively, especially if you lead an active lifestyle. Meals rich in protein help to keep you feeling full longer, reducing the chances of unhealthy snacking throughout the day. Incorporating high protein options into your diet can promote better recovery after workouts and enhance overall performance.

Moreover, high protein meals are not just for fitness enthusiasts; they are beneficial for everyone. Whether you are looking to lose weight, maintain your current weight, or build muscle, protein plays a crucial role. By choosing one pan meals that are high in protein, you simplify meal preparation and ensure you’re nourishing your body with the nutrients it craves.

One Pan Cooking: A Game Changer

One pan meals have revolutionized the way we think about cooking. With a busy lifestyle, the last thing you want is to spend hours in the kitchen and then face a mountain of dishes. This recipe not only cuts down on prep and cooking time but also makes cleanup a breeze. Everything is cooked together, allowing the flavors to meld beautifully while minimizing the mess.

Additionally, one pan meals offer incredible versatility. You can easily swap out ingredients based on your preferences or what you have on hand. This adaptability means you can create a variety of meals without getting bored, making it easier to stick to a healthy eating plan. From swapping chicken for tofu to using different veggies, the options are endless!

Meal Prep Made Easy

This high protein one pan meal is perfect for meal prepping. Cooking in bulk not only saves time but also ensures you have healthy options ready to go throughout the week. Simply double the recipe, and you can enjoy nutritious lunches or dinners without the hassle of cooking every day. Store servings in airtight containers for easy grab-and-go meals.

When meal prepping, consider adding a variety of seasonings and sauces to keep your meals exciting. You can easily transform the flavors by using different spices or adding a squeeze of lemon or lime before serving. This way, you can enjoy your meals throughout the week without feeling like you're eating the same dish every day.

Ingredients

Protein and Vegetables

1 lb chicken breast, diced
1 can black beans, drained and rinsed
2 cups broccoli florets
1 red bell pepper, chopped
1 cup quinoa, rinsed
2 cups low-sodium chicken broth
1 tsp garlic powder
1 tsp paprika
Salt and pepper to taste

Make sure all ingredients are fresh for the best flavor.

Instructions

Cook the Chicken

In a large skillet over medium heat, add the diced chicken breast. Season with salt, pepper, garlic powder, and paprika. Cook until browned, about 5-7 minutes.

Add Vegetables and Quinoa

Add the broccoli, bell pepper, and quinoa to the skillet. Stir to combine.

Pour in Chicken Broth

Pour the chicken broth over the mixture and bring to a boil. Reduce heat, cover, and let simmer for about 20 minutes or until the quinoa is cooked and liquid is absorbed.

Stir in Black Beans

Once cooked, stir in the black beans and cook for an additional 2-3 minutes until heated through. Adjust seasoning if needed.

Serve warm and enjoy your nutritious meal!

Cooking Tips

When cooking chicken breast, ensure it is cooked thoroughly but not overdone to retain its juiciness. Using a meat thermometer can help you achieve the perfect doneness, aiming for an internal temperature of 165°F. Remember to let the chicken rest for a few minutes before serving, as this allows the juices to redistribute, ensuring a tender bite.

For added flavor, consider marinating the chicken before cooking. A simple mixture of olive oil, lemon juice, and your favorite herbs can elevate the dish. Marinate for at least 30 minutes, or overnight for even better results.

Nutritional Information

This high protein one pan meal is not only delicious but also nutrient-dense. Each serving provides a substantial amount of protein, fiber, and essential vitamins. The combination of chicken, quinoa, and black beans ensures you are getting a balanced meal that supports muscle recovery and overall health.

The quinoa serves as a complete protein source, containing all nine essential amino acids, while the black beans provide additional fiber and protein. Paired with a variety of colorful vegetables, this dish delivers a wealth of nutrients that contribute to a well-rounded diet.

Serving Suggestions

To enhance your dining experience, consider serving this one pan meal alongside a fresh salad or steamed vegetables. A light vinaigrette can add a refreshing contrast to the hearty meal, making it even more satisfying. You can also serve it with a side of avocado or a dollop of Greek yogurt for extra creaminess and health benefits.

If you're looking to add more flavor, try garnishing the dish with fresh herbs like cilantro or parsley. A sprinkle of feta cheese or a few slices of jalapeño can also introduce an exciting twist, catering to different palates and preferences.

Questions About Recipes

→ Can I use a different type of protein?

Yes, you can substitute chicken with turkey, beef, or tofu for a vegetarian option.

→ How can I make this meal lower in calories?

You can reduce the amount of oil used for cooking and choose leaner cuts of protein.

→ Can I make this recipe ahead of time?

Absolutely! This dish can be made in advance and stored in the refrigerator for up to 3 days.

→ Is this recipe gluten-free?

Yes, as long as you use gluten-free quinoa and check that your chicken broth is gluten-free.