There’s a certain superpower that comes with having enough high protein one pan recipes in your repertoire. You can cook things in a flash, with very few dishes to do after the fact.
You can create mouthwatering meals with only staple ingredients. And most importantly, you can delight your friends and family with great meals without spending hours at the stove.
These high-protein one-pan recipes prove that there are all sorts of one-pan wonders to choose from.
Explore thirty-one of the best high-protein varieties to grease the wheels of your inspiration.
1. Creamy Tomato Chicken Skillet
Source: allnutritious.com
Start your protein-packed culinary journey with this creamy tomato chicken skillet. Bursting with flavors, this one-pan wonder combines succulent chicken with a rich, tomato-based sauce.
The best part? It’s ready in a flash, leaving you more time to savor every delicious bite.
Per Serving:
• Calories: 478
• Fats: 22g
• Protein: 56g
• Carbs: 12g
• Fiber: 3.2g
• Sugar: 6.2g
2. Mozzarella Stuffed Chicken Breast with Pesto
Source: allnutritious.com
Elevate your protein game with these mozzarella-stuffed chicken breasts. This recipe takes the classic chicken breast to a new level by adding a gooey surprise.
This is high in healthy fats and protein, making it an ideal keto-friendly recipe. Simple to make and oh-so-satisfying, it’s a meal that will have everyone asking for seconds.
Per Serving:
• Calories: 619
• Fats: 29g
• Protein: 70g
• Carbs: 14g
• Fiber: 1.2g
• Sugar: 9.7g
3. Cast Iron Chicken Breast
Source: allnutritious.com
Dust off your cast iron skillet for this juicy and flavorful chicken breast recipe. Get ready for a meal that’s both easy and impressive!
The magic happens when the chicken is seared to perfection, creating a golden-brown crust that locks in all the delicious juices.
Per Serving:
• Calories: 185
• Fats: 9.8g
• Protein: 22g
• Carbs: 1.5g
• Fiber: 0.4g
• Sugar: 0.1g
4. Salmon Stir Fry
Source: allnutritious.com
Dive into the world of seafood with this mouthwatering salmon stir-fry. Packed with omega-3 fatty acids and vibrant veggies, this easy high protein meal is an ultra-satisfying dish.
Tackle your protein needs and tantalize your taste buds with a perfect blend of textures and flavors. This takes no more than half an hour to make, so it’s an ideal weeknight meal.
Per Serving:
• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g
5. Ground Pork Stir Fry
Source: allnutritious.com
Spice up your dinner routine with a zesty ground pork stir-fry. Quick and easy, this one-pan wonder combines savory pork with a medley of colorful vegetables.
Using affordable ingredients and pantry staples, this stir fry is meal prep and weeknight-friendly. The result? A protein-packed dish that’s as visually appealing as it is delicious.
Per Serving:
• Calories: 374
• Fats: 28g
• Protein: 21g
• Carbs: 9.4g
• Fiber: 0.6g
• Sugar: 4.7g
6. Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts
Source: allnutritious.com
Simplify your meal prep with this sheet pan chicken and sweet potatoes recipe. Along with the apple, this is an excellent combination for fall lovers.
The pairing of tender chicken and roasted sweet potatoes creates a delightful harmony of sweet and savory. Plus, the one-pan cleanup is a bonus you’ll appreciate.
This recipe is loaded with high protein vegetables!
Per Serving:
• Calories: 471
• Fats: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g
7. Sweet Chilli Chicken Sheet Pan Dinner
Source: allnutritious.com
Add a kick to your dinner routine with sweet chili chicken on a sheet pan. The sweet and spicy flavors coat the chicken in a mouthwatering glaze.
Combined, all these flavors create a meal perfect for those who crave a touch of heat in every bite.
Per Serving:
• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g
8. Sheet Pan Chicken Fajitas
Source: allnutritious.com
Bring the sizzle to your dinner table with these sheet-pan chicken fajitas. I’m a huge fan of chicken fajitas (can you tell?) because they’re effortlessly healthy and delicious.
Loaded with colorful bell peppers and onions, this dish not only delivers on protein but also on the vibrant, zesty flavors that make fajitas a perennial favorite.
Per Serving:
• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g
9. Greek Sheet Pan Chicken Dinner
Source: allnutritious.com
Transport your taste buds to the Mediterranean with this Greek-inspired sheet pan chicken dinner. Infused with herbs and topped with feta, this is a dish like no other.
Whip up this protein-packed dish in no time. It’s a dish-free feast for both the senses and your dietary goals.
Per Serving:
• Calories: 284
• Fats: 12g
• Protein: 29g
• Carbs: 15g
• Fiber: 3.4g
• Sugar: 5.3g
10. 3-Ingredient Breakfast Skillet
Source: allnutritious.com
Start your day off right with this 3-ingredient breakfast skillet. Packed with protein and requiring minimal effort, it’s a quick and tasty way to fuel your morning adventures.
Because who said a nutritious breakfast had to be complicated?
Per Serving:
• Calories: 274
• Fats: 20g
• Protein: 19g
• Carbs: 3.2g
• Fiber: 0.8g
• Sugar: 1.9g
11. 3-Ingredient Teriyaki Chicken
Source: allnutritious.com
Speaking of three-ingredient ringers, here’s a dish that will simplify your weeknight dinners. The sweet and savory teriyaki glaze elevates the dish.
The sauce turns a simple chicken skillet into a flavor-packed meal that’s as easy to make as it is to devour. Serve with steamed rice or on noodles, or enjoy it solo!
Per Serving:
• Calories: 365
• Fats: 22g
• Protein: 29g
• Carbs: 14g
• Fiber: 0.3g
• Sugar: 12g
12. Sheet Pan Chicken and Cauliflower
Source: allnutritious.com
Keep it simple and satisfying with this sheet pan chicken and cauliflower dish. The roasted cauliflower complements the savory chicken so beautifully.
It’s this easy to create a balanced and nutritious meal, perfect for those busy evenings. Add a selection of other vegetables to bolster that nutritional yield.
Per Serving:
• Calories: 583
• Fats: 39g
• Protein: 47g
• Carbs: 14g
• Fiber: 4.7g
• Sugar: 4.1g
13. Sheet Pan Cashew Chicken
Source: allnutritious.com
Elevate your weeknight dinner with sheet pan cashew chicken. The combination of tender chicken, crisp veggies, and crunchy cashews creates a delightful texture contrast.
Every bite will leave your taste buds singing. The best part about this dish – apart from the lack of dishes – is how meal prep-friendly it is.
Make a big batch ahead of time and enjoy over the week!
Per Serving:
• Calories: 579
• Fats: 40g
• Protein: 33g
• Carbs: 25g
• Fiber: 4.3g
• Sugar: 12g
14. Sheet Pan Pork Chops
Source: allnutritious.com
Say goodbye to boring pork chops with this sheet pan recipe. The magic happens in the oven, where the pork chops become perfectly juicy and flavorful.
Make sure to add plenty of vegetables to the pan to turn this into a rounded meal. It’s a hassle-free way to enjoy a classic dish without the fuss.
Per Serving:
• Calories: 390
• Fats: 28g
• Protein: 22g
• Carbs: 15g
• Fiber: 4.3g
• Sugar: 7.9g
15. One Skillet Lasagna
Source: inspiringsavings.com
Indulge in the comforting flavors of lasagna with this easy one-skillet recipe. Who knew lasagna could be this easy?
Layers of pasta, savory meat sauce, and gooey cheese come together in a single skillet. This is a great way to simplify the classic Italian dish without sacrificing any of its deliciousness.
Per Serving:
• Calories: 455
• Fats: 27g
• Protein: 25g
• Carbs: 28g
• Fiber: 4g
• Sugar: 8g
16. One Pot Chicken Parmesan Pasta Bake
Source: thecleaneatingcouple.com
Combine the best of two worlds with this chicken parmesan pasta. The classic flavors of chicken parmesan meet the comforting embrace of pasta, and who doesn’t love that?
This combination creates a hearty and satisfying meal that’s perfect for a cozy night in. Not to mention, you only need a single pot to do it.
You’ll also want to try these yummy high protein casseroles!
Per Serving:
• Calories: 522
• Fats: 14g
• Protein: 36g
• Carbs: 62g
• Fiber: 4g
• Sugar: 6g
17. Skillet French Onion Chicken
Source: foxeslovelemons.com
Say bon appétit to an elevated dinner with this French Onion Chicken. This high protein dinner is a symphony of flavors as caramelized onions and juicy chicken meld together.
One pan means less mess and more time for you. Dive into this savory delight, and let the aroma transport you to a cozy French bistro.
Per Serving:
• Calories: 563
• Fats: 31g
• Protein: 52g
• Carbs: 13g
• Fiber: 1g
• Sugar: 5g
18. Cheesy Mexican Skillet
Source: apaigeofpositivity.com
Spice up your mealtime routine with this Cheesy Mexican Chicken Skillet. It’s a fiesta of flavors in one pan—tender chicken, gooey cheese, and vibrant spices.
This dish is a party for your taste buds and the cleanup. A breeze. So, why not turn a regular weeknight into a celebration?
Per Serving:
• Calories: 306
• Fats: 11g
• Protein: 22g
• Carbs: 28g
• Fiber: 5g
• Sugar: 4g
19. Southwest Skillet Ground Beef and Sweet Potato
Source: apaigeofpositivity.com
Meet your new favorite comfort food with this Southwest Skillet Ground Beef and Sweet Potato recipe. Packed with protein and the goodness of sweet potatoes, it’s a hearty one-pan wonder.
Quick, delicious, and with minimal cleanup—perfect for those busy evenings when you crave a wholesome meal.
Per Serving:
• Calories: 412
• Fats: 13g
• Protein: 32g
• Carbs: 38g
• Fiber: 38g
• Sugar: 8g
20. Spicy Cajun Sausage and Chicken Skillet
Source: theforkedspoon.com
Spice things up with this Cajun Sausage Skillet recipe. Let the bold flavors of Cajun seasoning and savory sausage dance on your taste buds.
With just one pan to clean, you’ll be left with more time to savor the mouthwatering taste. Bring the state of Louisiana right into your own kitchen.
Per Serving:
• Calories: 384
• Fats: 24g
• Protein: 36g
• Carbs: 4g
• Fiber: 1g
• Sugar: 1g
21. Baked Sausage and Peppers
Source: scarlatifamilykitchen.com
Take your taste buds on a journey with Baked Sausage and Peppers. The aroma of sizzling sausages and colorful peppers will draw everyone to the table.
Simple, delicious, and with minimal cleanup. Every aspect makes it the perfect dish for those nights when you want maximum flavor with minimum effort.
Per Serving:
• Calories: 463
• Fats: 41g
• Protein: 17g
• Carbs: 6g
• Fiber: 2g
• Sugar: 3g
22. Quinoa Ground Turkey Skillet
Source: pipercooks.com
Elevate your weeknight dinner game with the Quinoa Ground Turkey Skillet. Packed with protein and wholesome quinoa, it’s a guilt-free delight.
With just one pan to clean, you can enjoy a nutritious and delicious meal all without spending the evening scrubbing dishes.
Per Serving:
• Calories: 461
• Fats: 15g
• Protein: 34g
• Carbs: 50g
• Fiber: 12g
• Sugar: 13g
23. One Pot Southwestern Rice
Source: muybuenoblog.com
Spice up your rice game with this Southwestern Rice recipe. Bursting with flavors and vibrant colors, it’s a one-pan wonder that’s as visually appealing as it is delicious.
Say goodbye to bland meals and hello to a fiesta on your plate, with minimal cleanup to boot.
Per Serving:
• Calories: 404
• Fats: 5g
• Protein: 15g
• Carbs: 76g
• Fiber: 13g
• Sugar: 6g
24. Hibachi Chicken with Fried Rice and Vegetables
Source: lowcarbspark.com
Bring the flavors of Japan to your dinner table with Hibachi Chicken. This one-pan wonder is a savory delight of tender chicken and crisp veggies.
It’s all seasoned to perfection. Quick, easy, and with minimal cleanup, it’s the ideal recipe for a delicious and stress-free dinner.
Per Serving:
• Calories: 244
• Fats: 15g
• Protein: 20g
• Carbs: 7g
• Fiber: 1g
• Sugar: 3g
25. One Pan Tuscan Salmon
Source: artofnaturalliving.com
Elevate your seafood game with this One-Pan Tuscan Salmon. Succulent salmon meets the rich flavors of Tuscany in a delightful medley.
With just one pan to clean, you can savor the taste of Italy without the hassle. It’s a win-win for your taste buds and your kitchen cleanup routine.
Per Serving:
• Calories: 512
• Fats: 31g
• Protein: 38g
• Carbs: 19g
• Fiber: 3g
• Sugar: 11g
26. Cast Iron Pork Tenderloin
Source: sugarandsnappeas.com
Experience the joy of a flavorful meal with this Cast Iron Pork Tenderloin. The cast iron skillet works its magic, creating a perfectly seared and juicy pork tenderloin.
Delicious and hassle-free, it’s the ideal recipe for busy days. Pull this up when you want a hearty meal without the cleanup fuss.
Per Serving:
• Calories: 478
• Fats: 19.3g
• Protein: 50.1g
• Carbs: 24.4g
• Fiber: 4.7g
• Sugar: 4g
27. One Pot Taco Pasta
Source: simplelivingrecipes.com
Savory ground beef, zesty taco seasoning, and pasta perfectly harmonize. It’s just that simple to create a meal that’s not only bursting with Mexican flair but also high in protein.
Top it off with a sprinkle of cheese and some fresh cilantro for a dash of freshness. The aroma alone will bring your family running to the kitchen.
Per Serving:
• Calories: 514
• Fats: 13.9g
• Protein: 39.1g
• Carbs: 54.2g
• Fiber: 8g
• Sugar: 7.3g
28. One Pot Ground Chicken Sloppy Joes
Source: sugarandsnappeas.com
Who says Sloppy Joes can’t be a wholesome meal? This lean version uses succulent ground chicken in a rich, tangy sauce. All simmered to perfection in one pot for a fuss-free feast.
Pile it onto a whole-grain bun or serve it over a bed of greens. Either way, you’re in for a messy, delightful experience that won’t weigh you down.
Per Serving:
• Calories: 268
• Fats: 13.4g
• Protein: 17.1g
• Carbs: 21.2g
• Fiber: 2.4g
• Sugar: 14.6g
29. Pan-Seared Shrimp
Source: theshortordercook.com
Craving a quick and protein-packed seafood delight? Look no further than this pan-seared shrimp! I love cooking with seafood because it’s ready so quickly.
These succulent sea treasures are expertly seasoned and seared to perfection in just one pan. By you! The result? A dish that’s high in protein and ready in a flash.
Per Serving:
• Calories: 215
• Fats: 12.9g
• Protein: 24.6g
• Carbs: 1g
• Fiber: 0.2g
• Sugar: 0.1g
30. Sheet Pan Shrimp Boil
Source: likehotketo.com
Speaking of quick and easy seafood dishes, let’s honor the time-tested shrimp boil!
Loaded with plump shrimp, hearty potatoes, and vibrant corn, this one-pan wonder is a protein-packed celebration of simplicity.
Drizzle it with melted butter and a dash of Old Bay seasoning. With all that, you’ll be ready to enjoy the meal of the season.
Per Serving:
• Calories: 296
• Fats: 17.8g
• Protein: 27g
• Carbs: 6.6g
• Fiber: 2.4g
31. Sheet Pan Pork Tenderloin
Source: thefeatherednester.com
Not only is it a breeze to make, but the resulting dish is a protein powerhouse that satisfies without the guilt.
With minimal cleanup and maximum flavor, this sheet pan meal is your ticket to a deliciously balanced meal. No hassle, all delight!
Per Serving:
• Calories: 335
• Fats: 15g
• Protein: 27g
• Carbs: 23g
• Fiber: 4g
• Sugar: 5g
And that’s thirty-one! With all these one-pan recipes to bring your meal plan to perfection, you’re set for the week ahead.
Make sure to customize the recipes to suit your protein needs. Each of these recipes is also suited to meal prepping, so you can make your lunch ahead of time with ease.
With all that in mind, I wish you happy, dish-free cooking!