One-Pan Protein Meal

By Muhammad Faizan

One-Pan Protein Meal

High-Protein | Low-Carb | Quick 20-Minute Dinner

Ingredients:

  • 1 cup diced chicken breast (or lean turkey)

  • ½ cup broccoli florets

  • ¼ cup diced bell pepper (any color)

  • ¼ cup corn kernels (optional for sweetness)

  • ¼ cup diced onion (optional)

  • 1 tsp olive oil

  • ½ tsp garlic powder

  • ½ tsp smoked paprika

  • ¼ tsp black pepper

  • Salt to taste

  • ¼ cup shredded mozzarella or low-fat cheese

  • ½ tsp dried oregano or Italian seasoning

Instructions:

  1. Cook the Chicken:

    • Heat olive oil in a non-stick pan over medium heat.

    • Add diced chicken, garlic powder, paprika, salt, and pepper.

    • Sauté for 5–7 minutes until chicken is golden and cooked through. Remove and set aside.

  2. Add the Veggies:

    • In the same pan, add broccoli, bell peppers, corn, and onions.

    • Sauté for 3–4 minutes, until slightly tender but still crisp.

  3. Combine & Melt:

    • Add the cooked chicken back into the pan and mix well.

    • Sprinkle shredded mozzarella over the top.

    • Cover the pan and reduce heat to low. Cook until cheese melts (about 2–3 minutes).

  4. Serve:

    • Garnish with oregano or Italian seasoning.

    • Serve hot as a complete meal — no sides needed!

Servings:

Makes 2 servings

Nutritional Info (per serving, approx):

  • Calories: 280

  • Protein: 35g

  • Fat: 10g

  • Carbohydrates: 9g

  • Fiber: 3g

  • Sodium: 350mg

Benefits:

✅ High in protein – supports muscle growth and repair
✅ Low-carb and nutrient-dense – great for weight loss or diabetic-friendly diets
✅ Loaded with vitamins from broccoli and bell peppers
✅ One-pan recipe – minimal cleanup and easy meal prep

Chef’s Notes:

  • Use chicken thighs instead of breast for extra juiciness.

  • Add chili flakes or cayenne for a spicy version.

  • For a vegetarian twist, swap chicken for tofu or chickpeas.

  • Melt cheese under the oven broiler for a crisp, golden finish.

Tips:

  • Meal Prep: Double the recipe and store in airtight containers for up to 3 days.

  • Add variety: Mix in mushrooms, spinach, or zucchini for extra fiber.

  • Extra flavor: A squeeze of lemon juice or dash of soy sauce enhances the taste.

Q & A:

Q: Can I use frozen vegetables?
A: Yes! Just thaw and pat dry before adding to avoid excess water.

Q: Can I make this dairy-free?
A: Of course — omit the cheese or use a dairy-free alternative like vegan mozzarella.

Q: How do I reheat leftovers?
A: Microwave for 1–2 minutes or reheat in a pan over low heat until warmed through.

Q: Can I bake this instead of cooking on the stovetop?
A: Yes! Combine ingredients on parchment paper and bake at 400°F (200°C) for 15–18 minutes, then top with cheese and broil for 2 minutes.

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