Our High Protein One Pan Recipes are best suited to culinary dishes packed with proteins, an essential nutrient for muscle repair and growth, while also offering the convenience of using just one pan for the entire cooking process. This means less cleanup and more straightforward preparation. These recipes are well suited for persons with an active lifestyle and a busy schedule who also enjoy a bit of creativity in the kitchen; these recipes are a dream come true. You're looking for meals that not only fuel your body but also bring a spark of joy and simplicity to your daily routine.
High Protein One Pan Recipes
This list acts as your culinary treasure, leading you through various ingredients and straightforward steps to create meals with high protein content without sacrificing flavor or precious time. As you begin this culinary journey, you quickly realize the beauty of one-pan cooking; it aligns with your health goals and fits perfectly into your bustling life. Each recipe unfolds a new adventure, from sizzling skillets of spiced chicken and vegetables to savory pans of baked tofu and stir-fried greens, all teeming with nutrients and taste. Following our curated list, you can transform mundane meals into exciting, protein-packed dishes that make your daily routine anything but ordinary.
Sweet & Spicy Sesame Chicken Meatball Bowls
Ingredients
- Sweet and Spicy Ginger Sesame Sauce:
- ¼ cup soy sauce
- ½ cup water
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 1 tablespoon red chili paste (such as sambal oelek)
- 1 tablespoon fresh grated ginger
- 3 cloves garlic, minced
- 2 tablespoons brown sugar (or coconut sugar)
- 1 teaspoon arrowroot starch (or sub cornstarch)
- For the meatballs:
- 1 tablespoon toasted sesame oil
- 1 pound lean ground chicken (or sub-ground turkey)
- 1 egg
- ½ cup panko or gluten-free breadcrumbs
- 2 green onions, finely diced (about ¼ cup green onion)
- ½ cup finely diced cilantro
- 2 cloves garlic, minced
- ½ tablespoon fresh grated ginger
- ¼ teaspoon cayenne pepper
- ½ teaspoon salt
- Freshly ground black pepper
- For the broccoli:
- 1 tablespoon toasted sesame oil
- 3-4 cups broccoli florets
- For serving:
- Coconut rice or brown rice
- Scallions
- Cilantro
- Chopped roasted peanuts
Chicken Meatballs In Pumpkin Coconut Curry Sauce
Ingredients
- For the meatballs:
- 1 pound lean ground chicken or turkey
- 1 egg
- ½ cup panko breadcrumbs, gluten-free if desired
- 1 tablespoon brown sugar or coconut sugar
- ½ tablespoon red chili paste
- ⅓ cup finely diced cilantro
- ¼ cup finely diced green onion (or sub-red onion)
- 3 cloves garlic, minced
- ½ tablespoon fresh grated ginger (or sub ½ teaspoon ground ginger)
- 1 teaspoon ground turmeric
- ½ teaspoon salt
- Freshly ground black pepper
- For the sauce:
- 1 tablespoon sesame oil
- 1 (15-ounce) can lite coconut milk
- ¾ cup pumpkin puree
- 2 tablespoons natural creamy peanut butter
- 1 tablespoon low sodium soy sauce (or coconut aminos)
- 1 tablespoon yellow curry powder
- 1 large carrot, sliced
- 1 red bell pepper, cut into chunks or julienned
- ½ cup frozen peas
- To garnish:
- Cilantro
- Chopped peanuts
- Scallions
- Optional for serving:
- Coconut rice
- Brown rice
- Or rice noodles
Stuffed Zucchini
Ingredients
- 5 zucchini
- 1 tablespoon olive oil
- 3 spring onions finely chopped
- 3 cloves garlic pressed or grated
- 1 teaspoon fresh oregano or ½ teaspoon dried
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 cup ricotta
- ½ cup parmesan
- ½ cup sun-dried tomatoes cut into small pieces
- ½ cup breadcrumbs
Spinach Stew
Ingredients
- 2 tablespoons olive oil
- 1 large onion chopped
- 4 cloves garlic pressed or grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 cans (15-ounce each) chickpeas or 3 cups cooked chickpeas
- 2 cups vegetable stock
- 1 pound spinach
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 1 lemon in wedges
- 2 tablespoons pine nuts toasted
Serve with
- rice
- pita bread or naan bread
- yogurt tahini sauce
High Protein Creamy Chicken + Veggie Pasta
INGREDIENTS
- 2 cups pasta of choice (measure dry)
- 2 tbsp olive oil
- 1 lb chicken breasts, pounded thin
- Italian seasoning
- Red pepper flakes
- Paprika
- S+P
- ½ cup diced onion
- 2 cloves of garlic, minced
- 1 cup broccoli, cut into small florets
- 1 cup chopped frozen spinach
- ¼ cup sun-dried tomatoes, finely diced
- 1 cup bone broth, divided
- ¼ cup cream cheese
- ½ cup parmesan cheese
Creamy Tomato Chicken Skillet
INGREDIENTS
- 2 lbs boneless skinless chicken breasts
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil
- 6 cloves garlic minced
- 2 14 oz cans of chopped tomatoes
- 1 tablespoon Italian seasoning
- ¼ cup parmesan cheese grated
- ½ cup heavy cream
- ⅓ cup fresh basil chopped
Juicy Cast Iron Skillet Chicken Breast
INGREDIENTS
- 2 chicken breasts skinless and boneless
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- Sea salt & black pepper
- 1 teaspoon lemon zest
- 1 tablespoon sunflower oil/canola/avocado oil
For serving:
- Slices of butter
- Slices of lemon
Apple Cider Chicken
Ingredients
- 4 teaspoons extra-virgin olive oil divided
- 1 ½ pounds boneless skinless chicken thighs (about 8, depending on size)
- 1 teaspoon kosher salt divided
- ½ teaspoon freshly ground black pepper divided
- ½ cup fresh apple cider
- 2 teaspoons Dijon mustard
- 3 medium firm sweet apples, cored and cut into ½-inch slices (I used Gala)
- 2 teaspoons chopped fresh rosemary plus additional for serving
Vegetarian Chilli Mac One Pot
Ingredients
- 1 Tablespoon oil
- 75 g frozen diced onions (~ ¾ cup, or 1 regular onion)
- 1 bell pepper, diced
- 4 medium mushrooms, diced
- 3 cloves garlic, minced
- 2 teaspoons smoked paprika
- 1 teaspoon mild chilli powder (adjust to taste)
- ½ teaspoon ground cumin
- 1 teaspoon salt
- 1 teaspoon black pepper
- 400 g tin kidney beans, drained and rinsed (240g, or ~ 1 ¼ cups, when drained)
- 500 ml (~ 2 cups) passata or tomato sauce
- 250 ml (~ 1 cup) water
- 200 g (~ 7 oz) uncooked pasta (I used fusilli)
- 100 g (~ 1 cup) grated cheddar cheese
- To serve, your choice of toppings (optional): sliced avocado, fresh coriander (cilantro) or parsley, sliced spring onions, sour cream, etc.
One-Pot Chicken Alfredo
Ingredients
- 1 tablespoon olive oil
- 2 (6 ounce) boneless, skinless chicken breasts
- 2 tablespoons all-purpose flour
- 1 ½ cups reduced-fat milk, divided
- 3 cloves garlic, minced
- 2 ½ cups water
- 6 ounces whole-wheat linguine
- 3 ounces Parmesan cheese, grated (about ¾ cup)
- 1 tablespoon reduced-fat cream cheese
- ½ teaspoon ground pepper
