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, rinsed and drained; 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 bell pepper, diced; 1 cup corn (fresh or frozen); 1 teaspoon cumin; 1 teaspoon paprika; Salt and pepper to taste; Chopped cilantro for garnish

Highlighted under: Healthy & Light

Discover the convenience and deliciousness of high protein one pan meals that are perfect for busy weeknights and health-conscious eaters.

Created by

Phoebe Turner

Last updated on 2025-12-24T11:33:38.166Z

One pan meals are a lifesaver for anyone looking to minimize cleanup while maximizing flavor and nutrition. These high protein dishes not only satisfy hunger but also support muscle growth and recovery.

        Why You Will Love This Recipe
        Packed with protein to fuel your day
Quick and easy preparation with minimal cleanup
Versatile ingredients to customize for your taste

      

The Benefits of High Protein Meals

High protein meals are essential for those looking to build muscle, maintain energy levels, and promote overall health. Protein is a vital macronutrient that plays a crucial role in repairing tissues and making enzymes and hormones. By incorporating more protein into your diet, you can support your body's functions and feel more satisfied after meals, reducing the likelihood of unhealthy snacking throughout the day.

One pan meals are not only convenient but also encourage a balanced intake of nutrients. With a variety of ingredients including lean meats, legumes, and vegetables, these dishes provide a wholesome mix of protein, fiber, and vitamins. This combination can help regulate blood sugar levels and keep you feeling full longer, making it easier to stick to your health goals.

Preparing high protein meals in one pan saves time and effort, making it an ideal choice for busy weeknights. Instead of juggling multiple pots and pans, you can focus on creating a delicious meal with minimal cleanup. This ease of preparation encourages more home cooking, which can lead to healthier eating habits overall.

Customizing Your One Pan Meal

One of the best aspects of high protein one pan meals is their versatility. You can easily swap out ingredients based on seasonal availability, personal preferences, or dietary restrictions. For instance, if you're not a fan of chicken, consider using turkey or tofu for a plant-based option. Similarly, feel free to experiment with different vegetables or spices to create a flavor profile that excites your taste buds.

Additionally, you can adjust the protein content by adding other sources such as chickpeas, lentils, or shrimp. This flexibility not only keeps your meals interesting but also ensures that you’re meeting your nutritional needs. With a little creativity, you can transform a basic recipe into a unique dish that reflects your culinary style.

Don't hesitate to incorporate your favorite sauces or dressings after cooking to elevate the dish further. A splash of lime juice or a drizzle of sriracha can add a zesty kick, making each meal a delightful experience.

Tips for Perfect One Pan Meals

Ingredients

Ingredients for High Protein One Pan Meals

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

Make sure to have all the ingredients ready before you start cooking for a smoother experience.

Instructions

Sauté the Chicken

In a large skillet over medium heat, add the diced chicken breast. Season with salt, pepper, cumin, and paprika. Cook until the chicken is browned and cooked through, about 8-10 minutes.

Add Vegetables and Quinoa

Add the diced bell pepper, corn, black beans, and quinoa to the skillet. Stir well to combine.

Pour in Broth and Simmer

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

Serve and Garnish

Remove from heat, fluff with a fork, and garnish with chopped cilantro before serving.

Enjoy your wholesome and protein-packed meal!

Storing Leftovers

If you have leftovers from your high protein one pan meal, you can store them in an airtight container in the refrigerator for up to 3-4 days. This makes for an excellent option for meal prep, allowing you to enjoy a nutritious lunch or dinner with minimal effort. Just reheat in the microwave or on the stovetop until warmed through.

For longer storage, consider freezing portions. Cool the meal completely before transferring to freezer-safe containers or bags. Properly stored, your one pan meals can last in the freezer for up to three months. When you’re ready to enjoy, simply thaw overnight in the fridge before reheating.

Pairing Suggestions

To round out your high protein one pan meal, consider pairing it with a simple side salad or a slice of whole-grain bread. Fresh greens tossed with a light vinaigrette can add a refreshing crunch and additional nutrients. Whole grains can provide extra fiber, making your meal even more satisfying.

If you're looking for a heartier side, roasted vegetables or a baked sweet potato can complement the flavors of your main dish beautifully. These options add variety to your plate while keeping it healthy and fulfilling.

Questions About Recipes

→ Can I use other proteins instead of chicken?

Absolutely! You can substitute chicken with shrimp, turkey, or even plant-based proteins like tofu.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or microwave.

→ Can I make this dish vegetarian?

Yes! Simply omit the chicken and add more beans or use a meat substitute.

→ What can I serve with this meal?

This dish is hearty on its own, but you can serve it with a side salad or some avocado for extra flavor.