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 cup quinoa, rinsed; 2 cups spinach, chopped; 1 bell pepper, diced; 1 can black beans, drained and rinsed; 1 tsp cumin; 1 tsp paprika; Salt and pepper to taste; 2 tbsp olive oil; 2 cups chicken broth

Highlighted under: Healthy & Light

Discover the convenience and deliciousness of high protein one pan meals that will keep you satisfied and energized all day long.

Created by

Emma

Last updated on 2025-12-24T20:00:54.642Z

These high protein one pan meals are a game changer for busy weeknights. They combine protein-rich ingredients with vegetables and grains, all cooked in one pan for easy cleanup!

        Why You Will Love This Recipe
        Packed with protein to fuel your day
Minimal cleanup with just one pan needed
Versatile recipe that can be customized to your taste
Delicious flavors that satisfy your hunger

      

The Benefits of High Protein Meals

High protein meals are essential for anyone looking to maintain a healthy lifestyle. They not only help in muscle repair and growth but also keep you feeling fuller for longer. This means fewer cravings and less snacking throughout the day. Incorporating high protein options into your meals can significantly improve your energy levels, making it easier to stay active and focused.

Additionally, protein has a higher thermic effect than fats or carbohydrates, which means your body burns more calories digesting it. This can aid in weight management and support a healthy metabolism. By choosing meals rich in protein, you're investing in your health and wellbeing, making it easier to reach your fitness goals.

One Pan Cooking: Simplifying Meal Prep

One pan meals are a game-changer for busy individuals and families. They simplify the cooking process by minimizing the number of dishes you need to use, making cleanup a breeze. With everything cooked in a single skillet, you can enjoy a delicious, nutritious meal without the hassle of washing multiple pots and pans.

Moreover, one pan recipes allow for easy ingredient management. You can toss in whatever you have on hand, making it a versatile option for using up leftovers or seasonal produce. This flexibility not only saves time but also encourages creativity in the kitchen, as you can experiment with different flavors and ingredients.

Customizing Your High Protein One Pan Meal

One of the greatest advantages of this high protein one pan meal is its versatility. While the recipe provides a solid foundation, feel free to customize it to suit your taste preferences or dietary needs. Swap the chicken for tofu or shrimp for a different flavor profile, or change the spices to create an entirely new dish.

You can also adjust the vegetables based on the seasons or what you have in your fridge. Add in some broccoli, zucchini, or sweet potatoes for extra nutrition. The ability to tailor this recipe to your liking means you'll never get bored, ensuring that meal prep remains enjoyable and exciting.

Ingredients

High Protein One Pan Meal Ingredients

1 lb chicken breast, diced
1 cup quinoa, rinsed
2 cups spinach, chopped
1 bell pepper, diced
1 can black beans, drained and rinsed
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
2 tbsp olive oil
2 cups chicken broth

Make sure to rinse the quinoa before cooking to remove any bitterness.

Instructions

Cook the Chicken

In a large skillet, heat olive oil over medium heat. Add the diced chicken breast and season with salt, pepper, cumin, and paprika. Cook until browned and cooked through, about 7-10 minutes.

Add Vegetables and Quinoa

Stir in the diced bell pepper and chopped spinach, cooking until the spinach wilts. Then, add the rinsed quinoa and black beans to the skillet.

Simmer with Broth

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

Once done, fluff the quinoa with a fork and serve warm.

Storing and Reheating Leftovers

If you find yourself with leftovers after making this high protein one pan meal, you're in luck! It stores beautifully in the refrigerator for up to 3-4 days. Just make sure to let the meal cool completely before transferring it to an airtight container. This makes for a quick and convenient lunch or dinner option for the next few days.

When it comes to reheating, you can simply pop it in the microwave or heat it on the stove. If using the stove, add a splash of chicken broth or water to prevent the quinoa from drying out. This will help retain the flavors and moisture, ensuring you enjoy a delicious meal even after a couple of days.

Nutritional Breakdown

This high protein one pan meal is not only tasty but also packed with essential nutrients. Each serving typically contains ample protein from the chicken and black beans, providing a significant amount of your daily protein needs. Quinoa adds a healthy dose of carbohydrates and fiber, helping to keep your energy levels stable throughout the day.

Additionally, the inclusion of colorful vegetables like bell peppers and spinach boosts the meal's vitamin and mineral content. These veggies are rich in antioxidants and support overall health, contributing to a balanced diet. With this meal, you're not only nourishing your body but also indulging in a flavorful experience.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables work great in this recipe and can save you prep time.

→ How can I make this meal vegetarian?

Replace the chicken with tofu or additional beans for a delicious vegetarian option.

→ Can I meal prep this dish?

Absolutely! This dish keeps well in the fridge for up to 4 days and can be reheated easily.

→ What can I serve with this meal?

You can serve it with a side salad or some crusty bread for a complete meal.