15 Low-Carb One-Pan Meals That Keep You Full for Hours

If you’re trying to watch your carb intake and need meals that keep you satisfied for hours, these one-pan recipes might just be your new best friends.

They’re perfect for busy nights when you don’t have much time for elaborate cooking or cleaning up afterward.

Plus, using just one pan means fewer dishes to wash, leaving you more time for what really matters.

1. Lemon Garlic Chicken with Roasted Broccoli and Cauliflower

This classic dish combines lean chicken with nutrient-dense broccoli and cauliflower for a meal that is light yet filling. The lemon and garlic marinade infuses the chicken with bright, zesty flavors, while the vegetables roast to perfection in the same pan.

Ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• Juice and zest of 1 lemon
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 cup cherry tomatoes, halved

Instructions:

1. Preheat your nonstick sheet pan or cast iron skillet over medium-high heat.
2. In a small bowl, whisk together the lemon juice, lemon zest, olive oil, thyme, rosemary, garlic powder, salt, and pepper.
3. Toss the chicken breasts and the broccoli, cauliflower, and cherry tomatoes in the marinade until evenly coated.
4. Arrange the chicken in the center of the pan with the vegetables spread around it in a single layer.
5. Roast for about 10 minutes on one side, then flip the chicken and stir the vegetables; cook for another 10 minutes until the chicken is fully cooked and the vegetables are tender with slight char marks.
6. Remove from heat and serve immediately.

Pro Tip:
For an extra burst of flavor, finish with another quick squeeze of fresh lemon juice over the top just before serving.

2. Cajun-Spiced Salmon with Zucchini Noodles

This dish gives you a low-carb twist on a favorite seafood meal. Salmon, rich in omega-3 fatty acids and protein, is spiced up with Cajun seasoning and served over spiralized zucchini noodles (zoodles), making for a filling yet light dinner.

Ingredients:

• 2 salmon fillets (about 4 oz each)
• 1 tablespoon olive oil
• 1 teaspoon Cajun seasoning
• 1/2 teaspoon paprika
• Salt and pepper, to taste
• 2 medium zucchinis, spiralized into noodles
• 1 red bell pepper, thinly sliced
• 2 garlic cloves, minced
• Juice of 1/2 lime
• Sesame seeds (optional, for garnish)

Instructions:

1. Preheat your large skillet over medium-high heat and add olive oil.
2. Season the salmon fillets with Cajun seasoning, paprika, salt, and pepper.
3. Sauté the salmon for about 3–4 minutes on each side until the fish is just cooked and has a nice sear.
4. Remove the salmon from the pan and set aside.
5. In the same skillet, add the garlic and red bell pepper; stir-fry for about 2 minutes.
6. Add the spiralized zucchini and toss gently to warm them up without overcooking.
7. Return the salmon to the pan, drizzle with lime juice, and gently combine with the vegetables.
8. Garnish with sesame seeds if desired, then serve immediately.

Pro Tip:
A light sprinkle of chopped cilantro can add a fresh herbal note that balances the spice of the Cajun seasoning.

3. One-Pan Turkey Meatballs with Spinach and Mushrooms

For a lean protein-packed dinner, these turkey meatballs are a great option. They’re made with lean ground turkey, tossed with earthy mushrooms and fresh spinach, and cooked in one pan for minimal fuss and maximum flavor.

Ingredients:

• 1 lb lean ground turkey
• 1/4 cup almond flour (or low-carb breadcrumbs)
• 1 egg white
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste
• 1 cup sliced mushrooms
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 cup low-sugar marinara sauce

Instructions:

1. In a bowl, combine ground turkey, almond flour, egg white, garlic powder, oregano, salt, and pepper. Mix until just combined; form into small meatballs.
2. Heat olive oil in a large nonstick skillet over medium heat.
3. Add the meatballs and cook for about 5 minutes, turning occasionally until browned on all sides.
4. Remove the meatballs from the pan temporarily and add the diced onion and mushrooms; sauté for 2–3 minutes until softened.
5. Return the meatballs to the pan, add fresh spinach, and pour in marinara sauce.
6. Simmer for another 3–4 minutes until the spinach is wilted and the meatballs are fully cooked.
7. Serve hot with a side of steamed green beans or over a small serving of cauliflower rice.

Pro Tip:
For extra flavor, add a pinch of red pepper flakes to the turkey mixture before forming the meatballs.

4. Shrimp Stir-Fry with Bell Peppers and Snap Peas

This vibrant stir-fry is loaded with lean shrimp, crunchy bell peppers, and fresh snap peas, all tossed in a tangy soy-ginger sauce that is low in calories but high in flavor and protein.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 red bell pepper, thinly sliced
• 1 cup snap peas
• 1 large carrot, julienned
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Salt and pepper, to taste

Instructions:

1. Preheat a large skillet over medium-high heat and add sesame oil.
2. Add shrimp and sauté for 3–4 minutes until they begin to turn pink.
3. Toss in garlic, ginger, red bell pepper, snap peas, and carrot; stir-fry for another 4–5 minutes until the shrimp are fully cooked and vegetables are crisp-tender.
4. Drizzle with soy sauce and rice vinegar, stir well, and adjust salt and pepper if needed.
5. Serve immediately.

Pro Tip:
Top with a few toasted sesame seeds for an extra nutty crunch that complements the sauce.

5. Eggplant and Tofu Ratatouille

A hearty, vegetable-forward dish, this ratatouille uses eggplant, zucchini, bell peppers, and tofu for a filling one-pan meal that’s both low in carbs and high in plant protein. The blend of herbs and a touch of tomato sauce creates a savory, satisfying dish perfect for dinner.

Ingredients:

• 1 medium eggplant, cubed
• 1 medium zucchini, sliced
• 1 red bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1 block firm tofu, pressed and cubed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Add the onion and garlic; sauté for 2 minutes until fragrant.
3. Stir in the eggplant, zucchini, bell pepper, and tofu; cook for about 5 minutes until the vegetables begin to soften.
4. Add the cherry tomatoes, dried basil, oregano, salt, and pepper; continue cooking for another 3–4 minutes until all ingredients are tender.
5. Serve hot as a hearty vegan meal.

Pro Tip:
A light drizzle of balsamic vinegar just before serving intensifies the flavors and adds a touch of sweetness.

6. Pesto Chicken with Asparagus and Cherry Tomatoes

If you’re looking for an Italian-inspired dish that’s both high in protein and low in carbs, this recipe is a winner. Chicken breast is paired with asparagus and cherry tomatoes, then tossed in a fresh basil pesto that elevates the meal without adding too many calories.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 cup cherry tomatoes, halved
• 2 garlic cloves, minced
• 1/2 cup fresh basil pesto (homemade or low-calorie store-bought)
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season chicken with salt and pepper, and cook for about 4–5 minutes per side until golden and almost cooked through.
3. Add garlic, asparagus, and cherry tomatoes; cook for another 3–4 minutes until asparagus is tender.
4. Stir in the basil pesto until everything is evenly coated.
5. Serve immediately.

Pro Tip:
Garnish with extra fresh basil or a few basil leaves for added aroma and freshness.

7. Steak and Brussels Sprouts Skillet

For those nights when you crave a hearty red meat meal that won’t derail your diet, this lean steak dish pairs perfectly with Brussels sprouts. The steak is seared to perfection, and the Brussels sprouts roast in the same pan, absorbing all the savory juices.

Ingredients:

• 8 oz lean steak (sirloin or flank), sliced thinly
• 2 cups Brussels sprouts, halved
• 1 small red onion, sliced
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/2 teaspoon dried thyme
• Juice of 1/2 lemon

Instructions:

1. Preheat your skillet over medium-high heat and add olive oil.
2. Season steak slices with salt, pepper, and dried thyme.
3. Sear the steak for 3–4 minutes until browned but still tender.
4. Remove the steak temporarily and add Brussels sprouts, red onion, and garlic; sauté for about 4 minutes until sprouts are slightly caramelized.
5. Return the steak to the pan, drizzle with lemon juice, and toss to combine for an extra minute.
6. Serve hot.

Pro Tip:
A sprinkle of freshly ground black pepper over the finished dish can enhance the natural flavors of the steak and vegetables.

8. Sriracha Lime Chicken with Bell Peppers

For a spicy, zesty dish that revs up your metabolism, try this Sriracha Lime Chicken. Thinly sliced chicken is tossed with bell peppers in a tangy sauce that keeps the calories low while delivering bold flavor.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 garlic cloves, minced
• 1 tablespoon Sriracha sauce (adjust according to heat preference)
• Juice of 1 lime
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium-high heat and add olive oil.
2. Season the chicken with salt and pepper, then add to the pan with garlic; sauté for 4–5 minutes until starting to brown.
3. Add bell peppers and Sriracha sauce; continue cooking for another 4–5 minutes until the chicken is fully cooked and peppers are tender.
4. Stir in lime juice, toss well, and serve immediately.

Pro Tip:
For extra heat, add a pinch of red chili flakes along with the Sriracha sauce.

9. Chipotle Lime Chicken with Corn and Beans

This dish combines lean chicken with sweet corn and black beans, all tossed in a smoky chipotle-lime sauce that’s as filling as it is flavorful. It’s a balanced meal loaded with protein and fiber.

Ingredients:

• 2 chicken breasts, cubed
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 1 teaspoon chipotle powder
• Juice of 1 lime
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium-high heat with olive oil.
2. Sauté chicken cubes for about 4 minutes until starting to brown.
3. Add red bell pepper, garlic, corn, and black beans; sprinkle with chipotle powder.
4. Cook for another 4–5 minutes until the chicken is fully cooked.
5. Stir in lime juice, adjust seasoning, and serve immediately.

Pro Tip:
A dash of smoked paprika can enhance the smoky flavor profile even further.

10. Rosemary Garlic Chicken with Cauliflower Rice

This dish replaces traditional rice with cauliflower rice for a low-carb twist on a comforting meal. Chicken is infused with rosemary and garlic, then served over a bed of tender cauliflower rice.

Ingredients:

• 2 chicken breasts, sliced into strips
• 1 head cauliflower, riced (or 4 cups pre-riced cauliflower)
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary
• Salt and pepper, to taste
• 1 tablespoon olive oil
• Juice of 1/2 lemon

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season chicken strips with garlic, rosemary, salt, and pepper.
3. Sauté chicken for about 5 minutes until browned.
4. Add the cauliflower rice and cook for another 3–4 minutes until tender.
5. Stir in lemon juice, adjust seasoning, and serve hot.

Pro Tip:
For an extra boost of flavor, add a splash of white wine with the cauliflower rice and let it simmer until mostly evaporated.

11. Thai Basil Chicken with Broccoli

Infused with the bright flavors of lime and basil, this Thai-inspired dish is light yet packed with protein. Lean chicken is cooked with broccoli and red bell pepper in a tangy sauce that’s perfect for a fat-burning meal.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 2 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce
• Juice of 1 lime
• 1/2 cup fresh basil leaves
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat a skillet over medium-high heat with olive oil.
2. Sauté chicken and garlic for about 4 minutes until the chicken is just starting to brown.
3. Add broccoli and red bell pepper; cook for another 4 minutes until vegetables are crisp-tender.
4. Stir in soy sauce, lime juice, and fresh basil; cook for an additional minute.
5. Season with salt and pepper and serve immediately.

Pro Tip:
A sprinkle of red chili flakes can add an extra kick without overwhelming the dish.

12. Italian Chicken with Spinach and Mushrooms

A comforting dish with Italian flair, this recipe features lean chicken, spinach, and mushrooms in a light tomato-based sauce that’s both low in carbs and high in protein.

Ingredients:

• 2 chicken breasts, sliced into strips
• 1 cup sliced mushrooms
• 1 cup fresh spinach
• 1 small onion, sliced
• 2 garlic cloves, minced
• 1 cup crushed tomatoes (no added sugar)
• 1 teaspoon Italian seasoning
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium heat with olive oil.
2. Add chicken strips, season with Italian seasoning, salt, and pepper; cook for 5 minutes until lightly browned.
3. Add mushrooms, onion, and garlic; sauté for another 4 minutes until vegetables are softened.
4. Pour in crushed tomatoes and simmer for 3 minutes until the sauce thickens slightly.
5. Stir in fresh spinach until just wilted, then serve hot.

Pro Tip:
A small sprinkle of nutritional yeast on top can add a cheesy, umami flavor without extra fat.

13. Chipotle Lime Chicken with Avocado Salsa

For a meal with a tropical twist, this recipe pairs spicy chipotle chicken with a refreshing avocado salsa. The combination is both hearty and light, making it perfect for a high-protein, fat-burning dinner.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 tablespoon chipotle sauce (adjust to taste)
• Juice of 1 lime
• Salt and pepper, to taste
• 1 avocado, diced
• 1 small tomato, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons chopped cilantro
• 1 tablespoon olive oil

Instructions:

1. Toss the chicken with chipotle sauce, lime juice, salt, and pepper.
2. Preheat a skillet over medium-high heat with olive oil and cook the chicken for about 5–6 minutes until fully cooked.
3. In a bowl, combine avocado, tomato, red onion, and cilantro to make the salsa.
4. Serve the chicken topped with the avocado salsa immediately.

Pro Tip:
For extra tang, add a few drops of hot sauce to the salsa if desired.

14. Sriracha Lime Chicken with Cabbage Slaw

A zesty, spicy dish that combines lean chicken with a crunchy cabbage slaw, this meal is as satisfying as it is low in calories. The Sriracha and lime give it a vibrant flavor that helps keep hunger at bay.

Ingredients:

• 2 chicken breasts, thinly sliced
• 2 cups shredded cabbage
• 1 red bell pepper, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon Sriracha sauce (adjust to taste)
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat your skillet over medium-high heat with olive oil.
2. Season the chicken with salt and pepper and sauté for about 5 minutes until browned.
3. Add garlic and red bell pepper; cook for an additional 2–3 minutes.
4. Remove the chicken from the skillet and set aside.
5. Toss the shredded cabbage with lime juice and a bit of Sriracha.
6. Return the chicken to the pan, combine with the cabbage slaw, and serve immediately.

Pro Tip:
For a refreshing crunch, top with a sprinkle of chopped mint or cilantro.

15. Rosemary Chicken with Roasted Brussels Sprouts

This hearty dish brings together lean chicken with Brussels sprouts roasted to perfection. The rosemary and garlic enhance the natural flavors, creating a meal that’s both filling and fat-burning.

Ingredients:

• 2 chicken breasts, sliced into medallions
• 2 cups Brussels sprouts, halved
• 2 garlic cloves, minced
• 1 teaspoon dried rosemary
• Salt and pepper, to taste
• 1 tablespoon olive oil
• Juice of 1/2 lemon

Instructions:

1. Preheat your skillet over medium heat with olive oil.
2. Season chicken medallions with rosemary, garlic, salt, and pepper.
3. Sauté the chicken for about 5 minutes per side until golden and nearly cooked through.
4. Add Brussels sprouts and cook for another 4–5 minutes until the sprouts are tender and slightly caramelized.
5. Drizzle with lemon juice and serve hot.

Pro Tip:
For an extra burst of flavor, add a pinch of red pepper flakes during the cooking process.

Conclusion

These 15 one-pan chicken recipes prove that healthy, high-protein meals that burn fat can be both delicious and easy to prepare.

Whether you’re in the mood for a tangy lemon herb roast, a spicy Cajun stir-fry, or a refreshing Mediterranean dish, there’s a recipe here to suit every palate and lifestyle.

Each meal is designed to keep you full for hours while supporting your weight loss goals, and the convenience of one-pan cooking means less time cleaning up and more time enjoying your food.