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: 2 cups chicken breast, diced; 1 cup quinoa, rinsed; 1 can black beans, drained and rinsed; 1 cup bell peppers, diced; 1 cup corn, frozen or fresh; 2 cups vegetable broth; 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; Fresh cilantro, for garnish

Highlighted under: Healthy & Light

Discover the convenience and deliciousness of high protein one pan meals that are easy to prepare and packed with flavor.

Created by

Eleanor Briggs

Last updated on 2025-12-24T14:21:37.801Z

High protein one pan meals are a lifesaver for busy weeknights. Not only do they save time on cleanup, but they also provide a hearty and nutritious meal that keeps you satisfied.

        Why You'll Love This Recipe
        Packed with protein to fuel your day
One pan means easy cleanup
Versatile ingredients for endless variations

      

The Benefits of High Protein Meals

High protein meals are essential for anyone seeking to build muscle, lose weight, or maintain a healthy lifestyle. Protein plays a vital role in muscle repair and growth, making it crucial for active individuals. Incorporating protein-rich foods into your diet can help you feel fuller for longer, reducing the chances of unhealthy snacking throughout the day.

Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting it. This metabolic boost can aid in weight management and support overall health. By focusing on high protein meals, you can fuel your body with the nutrients it needs without sacrificing flavor or enjoyment.

One Pan Meal Convenience

One pan meals are a game-changer for busy weeknights. The simplicity of cooking everything in one skillet not only saves time but also minimizes cleanup, making them a practical choice for anyone juggling a hectic schedule. The ease of preparation allows you to whip up a nutritious dinner without the stress typically associated with cooking.

Moreover, one pan meals often allow for creative ingredient combinations, letting you use what you have on hand. This flexibility means you can experiment with flavors and textures, ensuring that your meals are never boring. With just one dish to wash afterward, you can enjoy your delicious creation without the hassle of a mountain of dirty pots and pans.

Endless Variations to Explore

This high protein one pan meal is versatile, allowing you to mix and match ingredients based on your preferences or seasonal availability. Swap out chicken for turkey, tofu, or shrimp for a different protein source. You can also experiment with various vegetables, such as zucchini, spinach, or broccoli, to add an extra nutritional boost.

The spices in this recipe, such as cumin and paprika, can be adjusted to suit your taste. Try adding a dash of chili powder for some heat or a sprinkle of oregano for an Italian twist. The ability to customize your dish not only keeps your meals exciting but also encourages you to eat healthily and try new flavors.

Ingredients

Gather all the ingredients before you start cooking to streamline the process.

Ingredients

2 cups chicken breast, diced
1 cup quinoa, rinsed
1 can black beans, drained and rinsed
1 cup bell peppers, diced
1 cup corn, frozen or fresh
2 cups vegetable broth
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh cilantro, for garnish

Make sure to adjust the seasoning according to your taste.

Instructions

Follow these steps to create a delicious one pan meal.

Cook the Chicken

In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced chicken breast and season with salt and pepper. Cook until browned, about 5-7 minutes.

Add the Vegetables

Stir in the bell peppers and corn, cooking until softened, about 3-4 minutes.

Combine Quinoa and Broth

Add the quinoa, black beans, vegetable broth, cumin, and paprika. Stir well to combine.

Simmer

Bring the mixture to a boil, then reduce heat to low. Cover and let simmer for 20 minutes, or until the quinoa is cooked and the liquid is absorbed.

Serve

Fluff the quinoa with a fork, garnish with fresh cilantro, and serve hot.

Enjoy your healthy and filling meal!

Storage and Meal Prep Tips

Preparing meals in advance is a great way to ensure you have healthy options on hand during busy days. Once your high protein one pan meal has cooled, divide it into individual portions and store them in airtight containers. This dish can be kept in the refrigerator for up to four days or frozen for up to three months. Just reheat in the microwave or on the stovetop for a quick meal.

If you plan to freeze your meal, consider leaving out any garnishes, like fresh cilantro, until you're ready to serve. This will keep your dish looking fresh and vibrant. Meal prepping can save you time and stress, making it easier to stick to your health goals.

Nutritional Information

Each serving of this high protein one pan meal is not only delicious but also packed with essential nutrients. With chicken breast as the main protein source, you gain lean protein that supports muscle health. Quinoa, a complete protein, adds fiber and a variety of vitamins and minerals.

The inclusion of black beans and colorful vegetables, such as bell peppers and corn, contributes additional fiber, antioxidants, and vitamins. This meal is perfect for those looking to enhance their nutrient intake while enjoying a satisfying and balanced dish.

Questions About Recipes

→ Can I use frozen chicken?

Yes, just ensure it's fully thawed before cooking.

→ What can I substitute for quinoa?

You can use brown rice or couscous as alternatives.

→ How long can leftovers last?

Leftovers can be stored in the fridge for up to 3 days.

→ Can this be made vegetarian?

Absolutely! Just omit the chicken and add more beans or tofu.