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; 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 bell pepper, diced; 1 onion, chopped; 2 cloves garlic, minced; 2 tsp cumin; 1 tsp paprika; Salt and pepper to taste; Fresh cilantro for garnish

Highlighted under: Quick & Easy

Discover the ease of cooking delicious and nutritious one pan meals packed with high protein. Perfect for busy weeknights!

Created by

Jessica Brown

Last updated on 2025-12-24T19:42:39.544Z

High protein one pan meals are not only convenient but also help you stay on track with your health goals. With minimal cleanup and maximum flavor, these meals are perfect for anyone looking to eat healthy without sacrificing taste.

        Why You Will 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 One Pan Cooking

One pan meals are a game changer for anyone looking to simplify their cooking process. With just one pan to work with, you can prepare a nutritious and delicious meal without the hassle of multiple pots and pans. This method not only saves time but also minimizes cleanup, allowing you to enjoy your meal without the dread of doing the dishes afterward.

Moreover, one pan cooking encourages a more streamlined approach to meal prep. By cooking all your ingredients together, you ensure that flavors meld beautifully, creating a harmonious taste in every bite. This technique is especially beneficial for busy weeknights when you need a quick and satisfying meal that doesn’t compromise on taste or nutrition.

Nutritional Powerhouse

High protein meals are essential for maintaining energy levels and supporting muscle recovery. The combination of chicken breast, quinoa, and black beans in this recipe provides a well-rounded source of protein, making it an ideal choice for athletes and health-conscious individuals alike. Quinoa, often referred to as a superfood, is not only high in protein but also packed with essential amino acids, making it a complete protein source.

In addition to protein, this dish is loaded with vitamins and minerals from the fresh vegetables. Bell peppers and onions add antioxidants, while garlic offers various health benefits, including improved immune function. Together, these ingredients contribute to a balanced meal that promotes overall well-being.

Customization Options

One of the best features of one pan meals is their versatility. This recipe serves as a fantastic base that you can customize according to your taste preferences or dietary needs. Feel free to swap out the chicken for tofu or shrimp for a different protein source. You can also experiment with different vegetables like zucchini, spinach, or corn to add variety and seasonal flair.

Moreover, adjusting the spices can give you a whole new flavor profile. If you love heat, consider adding jalapeños or a pinch of cayenne pepper. For a Mediterranean twist, try adding olives and feta cheese. The possibilities are endless, making this dish not only practical but also exciting to make time and time again.

Ingredients

Ingredients for High Protein One Pan Meals

1 lb chicken breast, diced
1 can black beans, drained and rinsed
1 cup quinoa, rinsed
2 cups vegetable broth
1 bell pepper, diced
1 onion, chopped
2 cloves garlic, minced
2 tsp cumin
1 tsp paprika
Salt and pepper to taste
Fresh cilantro for garnish

Combine these ingredients for a nutritious and filling meal.

Instructions

Cook the Chicken

In a large skillet, heat a little oil over medium heat. Add the diced chicken breast and cook until browned and cooked through, about 7-10 minutes.

Add Vegetables and Spices

Add the onion, bell pepper, and garlic to the skillet. Sauté for about 5 minutes until the vegetables are softened. Stir in cumin, paprika, salt, and pepper.

Combine Quinoa and Beans

Stir in the quinoa and black beans, followed by the vegetable broth. Bring to a boil, then reduce heat to low.

Simmer

Cover the skillet and let it simmer for about 20 minutes, or until the quinoa is cooked and has absorbed the broth.

Serve

Fluff the mixture with a fork, garnish with fresh cilantro, and serve warm.

Enjoy your high protein meal with minimal fuss!

Storing Leftovers

If you have leftovers from your high protein one pan meal, storing them properly can help maintain their freshness. Allow the dish to cool completely before transferring it to an airtight container. You can keep it in the refrigerator for up to 3-4 days, making it a great option for meal prep ahead of the week.

For longer storage, consider freezing individual portions. This way, you can enjoy a quick and nutritious meal whenever you’re short on time. Just make sure to label the containers with the date, and they can be kept in the freezer for up to 2-3 months. When you're ready to eat, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave.

Pairing Suggestions

This high protein one pan meal pairs wonderfully with a variety of sides. For a light and refreshing complement, serve it alongside a simple green salad dressed with lemon vinaigrette. The acidity of the dressing will enhance the flavors of the dish and provide a nice contrast to the hearty ingredients.

If you're looking for something a bit more filling, consider serving it with whole grain bread or a side of roasted vegetables. These additions not only boost the nutritional value of your meal but also offer different textures and flavors that elevate the overall dining experience.

Questions About Recipes

→ Can I use frozen chicken?

Yes, just ensure it's cooked thoroughly before serving.

→ What can I substitute quinoa with?

You can use brown rice or couscous if you prefer.

→ How long will leftovers last?

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

→ Is this recipe gluten-free?

Yes, all ingredients used are gluten-free!