High Protein One Pan Meals

Name: High Protein One Pan Meals
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 lb chicken breast, diced; 1 cup quinoa, rinsed; 2 cups broccoli florets; 1 bell pepper, chopped; 1 cup cherry tomatoes, halved; 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 1/4 cup low-sodium soy sauce

Highlighted under: Healthy & Light

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

Created by

Freya Cooper

Last updated on 2025-12-24T12:12:40.633Z

These high protein one pan meals are perfect for busy weeknights when you want a nutritious and filling dinner without the hassle of multiple dishes.

        Why You'll Love This Recipe
        Packed with protein to fuel your day
Minimal cleanup with just one pan to wash
Versatile ingredients that you can customize
Delicious and satisfying for the whole family

      

The Benefits of High Protein Meals

High protein meals are essential for maintaining energy levels and supporting muscle growth. Incorporating protein into your diet helps in muscle repair and recovery, which is particularly important for active individuals. Whether you're hitting the gym or simply looking to stay energized throughout the day, a protein-packed meal can make all the difference in how you feel and perform.

In addition to promoting muscle health, protein-rich meals can also help with weight management. Foods high in protein tend to be more satiating, keeping you fuller for longer and reducing the likelihood of unhealthy snacking. This can be especially beneficial if you're trying to shed a few pounds or maintain a healthy weight.

Why One Pan Meals Are a Game Changer

One pan meals are the ultimate solution for busy weeknights. They allow you to prepare a nutritious dinner without the hassle of multiple pots and pans. This not only saves time during cooking but also minimizes cleanup afterward, making it an ideal choice for those with hectic schedules or for families looking to streamline dinner prep.

Beyond convenience, one pan meals offer incredible versatility. You can easily swap out ingredients based on what you have on hand or the preferences of your family. This flexibility means you can continually enjoy different flavor profiles and textures while still reaping the nutritional benefits of a high protein meal.

Customizing Your One Pan Meal

One of the best aspects of high protein one pan meals is their adaptability. Feel free to experiment with various proteins such as turkey, shrimp, or tofu, depending on your dietary preferences. Likewise, the vegetable options are endless—zucchini, spinach, or asparagus can all be delicious additions that offer unique flavors and nutrients.

Don't hesitate to play with the seasoning as well. While this recipe includes garlic powder and paprika, you can try incorporating different spices like cumin, chili powder, or even a splash of lemon juice for added zest. The goal is to create a meal that not only meets your nutritional needs but also excites your taste buds.

Ingredients

Protein and Vegetables

1 lb chicken breast, diced
1 cup quinoa, rinsed
2 cups broccoli florets
1 bell pepper, chopped
1 cup cherry tomatoes, halved

Seasoning and Sauce

2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1/4 cup low-sodium soy sauce

Combine these ingredients for a hearty meal that is both nutritious and delicious.

Instructions

Cooking Instructions

Prepare the Pan

In a large skillet, heat olive oil over medium heat.

Cook the Chicken

Add the diced chicken breast to the skillet and season with garlic powder, paprika, salt, and pepper. Cook until browned and cooked through, about 8-10 minutes.

Add Quinoa and Vegetables

Stir in the quinoa, broccoli, bell pepper, and cherry tomatoes. Pour in the soy sauce and stir to combine.

Simmer

Cover the skillet and reduce heat to low. Let simmer for 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.

Serve warm and enjoy your delicious one pan meal!

Storing Leftovers

If you happen to have leftovers from your high protein one pan meal, storing them is a breeze. Simply transfer the cooled dish into an airtight container and refrigerate. The meal should last for up to three days in the fridge, making it a great option for meal prep or for enjoying later in the week.

When you're ready to enjoy your leftovers, simply reheat them in the microwave or on the stovetop. Adding a splash of water or broth can help maintain moisture and flavor, ensuring your meal is just as delicious the second time around.

Pairing Suggestions

To elevate your high protein one pan meal, consider pairing it with a fresh salad or a side of whole-grain bread. A light green salad with a tangy vinaigrette can complement the heartiness of the dish while adding a refreshing contrast. This not only enhances the meal's flavor but also boosts your vegetable intake.

For those who enjoy a little crunch, serving your meal with a side of roasted nuts or seeds can add texture and additional protein. This combination not only makes for a well-rounded meal but also keeps you satisfied for longer.

Meal Prep Tips

When planning to make high protein one pan meals, consider preparing your ingredients in advance. Washing and chopping vegetables or marinating your protein the night before can save you precious time on busy days. Having everything ready to go makes it easy to whip up a nutritious dinner in no time.

Also, consider batch cooking. Making larger portions allows you to enjoy leftovers throughout the week or freeze individual servings for future meals. This not only minimizes cooking time but ensures that you always have a healthy option on hand, ready to be enjoyed whenever hunger strikes.

Questions About Recipes

→ Can I use other proteins?

Yes, feel free to substitute chicken with turkey, shrimp, or tofu for a vegetarian option.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I make this ahead of time?

Absolutely! You can prepare the ingredients ahead of time and cook them just before serving.

→ What can I serve with this meal?

This meal is complete on its own, but you can serve it with a side salad for extra greens.