15 High-Protein One-Pan Dinners That Are Actually Delicious

There’s something undeniably satisfying about a dinner that comes together quickly, leaves minimal cleanup, and still packs a serious protein punch.

I know the struggle—after a long day, the last thing you want is to spend hours washing up or fussing over a complicated recipe. That’s why one-pan dinners have become my go-to for busy weeknights.

In this post, I’ve rounded up 15 high-protein one-pan dinner recipes that are actually delicious and perfect for anyone who wants a hearty meal without the hassle.

1. One-Pan Lemon Herb Chicken with Roasted Veggies

This classic dish is all about simplicity and fresh flavors. Lean chicken breasts are marinated in a zesty lemon herb mix and roasted with an assortment of vegetables, delivering a dish that’s both light and filling.

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 red bell pepper, sliced
• 1 cup cherry tomatoes

Instructions:

1. Preheat your nonstick sheet pan or cast iron skillet over medium-high heat.
2. In a small bowl, whisk together lemon juice, zest, olive oil, thyme, rosemary, garlic powder, salt, and pepper.
3. Toss the chicken and vegetables in the marinade until well coated.
4. Arrange the chicken breasts in the center and spread the veggies around them.
5. Roast for about 10 minutes per side, or until the chicken is fully cooked and the veggies are tender and slightly charred.

Pro Tip:
A final squeeze of fresh lemon over the dish right before serving brightens the flavors even more.

2. One-Pan Garlic Parmesan Chicken and Broccoli

If you’re a fan of that irresistible garlic Parmesan combo, this one-pan dinner is for you. The chicken gets a light, crispy coating while the broccoli roasts perfectly in the same pan.

Ingredients:

• 2 chicken breasts, sliced into medallions
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/3 cup grated Parmesan cheese
• 1/2 teaspoon Italian seasoning
• Salt and pepper, to taste

Instructions:

1. Preheat your pan over medium heat and add olive oil.
2. Season the chicken medallions with salt, pepper, and Italian seasoning.
3. Sauté the chicken for 4–5 minutes on each side until golden and nearly cooked through.
4. Add the broccoli and minced garlic to the pan and cook for another 3–4 minutes until the broccoli is crisp-tender.
5. Sprinkle Parmesan cheese over the chicken and broccoli, cover for a minute to allow it to melt, and serve.

Pro Tip:
A light drizzle of lemon juice on top can add a refreshing tang that complements the savory flavors.

3. One-Pan Spicy Cajun Chicken Fajitas

Craving a little heat? These Cajun chicken fajitas are quick, colorful, and bursting with flavor. Thinly sliced chicken is combined with crisp bell peppers and onions, all seasoned with a spicy Cajun blend.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 large onion, thinly sliced
• 1 tablespoon olive oil
• 1 teaspoon Cajun seasoning
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper, to taste
• Juice of 1 lime

Instructions:

1. Heat a large nonstick skillet over medium-high heat and add olive oil.
2. Toss the chicken slices with Cajun seasoning, paprika, garlic powder, salt, and pepper.
3. Sauté the chicken for about 4 minutes until it begins to brown.
4. Add the bell peppers and onions, cooking for another 4–5 minutes until the vegetables are tender-crisp.
5. Squeeze lime juice over the top and serve directly from the pan.

Pro Tip:
If you’re serving this in a wrap, try using low-carb tortillas or lettuce leaves to keep it light.

4. One-Pan Mediterranean Chicken with Olives and Spinach

This dish brings a taste of the Mediterranean right to your dinner table. Lean chicken is cooked with cherry tomatoes, Kalamata olives, and fresh spinach, creating a meal that’s light, flavorful, and high in protein.

Ingredients:

• 2 chicken breasts, cut into bite-sized pieces
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1 small red onion, thinly sliced
• 2 garlic cloves, minced
• 1 cup fresh spinach
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• Juice of 1/2 lemon

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the chicken pieces, season with salt, pepper, and oregano, and cook until lightly browned (about 5 minutes).
3. Stir in the cherry tomatoes, olives, red onion, and garlic, cooking for another 3–4 minutes.
4. Fold in the fresh spinach and drizzle with lemon juice, cooking for an additional minute until the spinach wilts.
5. Serve immediately.

Pro Tip:
Garnish with extra fresh basil or parsley for an added burst of flavor.

5. One-Pan Teriyaki Chicken with Zoodles

A light twist on a classic Asian dish, this recipe swaps out heavy noodles for spiralized zucchini (zoodles). Chicken is coated in a low-sodium teriyaki glaze and cooked with fresh bell peppers and garlic, then tossed with zoodles at the end.

Ingredients:

• 2 chicken breasts, thinly sliced
• 2 medium zucchinis, spiralized
• 1 red bell pepper, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 3 tablespoons low-sodium teriyaki sauce
• Salt and pepper, to taste
• Sesame seeds for garnish (optional)

Instructions:

1. Preheat your skillet over medium-high heat with olive oil.
2. Add chicken and garlic; sauté for 4–5 minutes until the chicken is nearly cooked.
3. Add red bell pepper and teriyaki sauce; continue cooking for another 3 minutes.
4. Gently fold in the zucchini noodles and cook for an additional 2 minutes until they are warmed but still crisp.
5. Serve immediately and garnish with sesame seeds if desired.

Pro Tip:
A light squeeze of lime over the dish can add a refreshing twist that complements the teriyaki sauce.

6. One-Pan Honey Mustard Chicken with Brussels Sprouts

This sweet and tangy dish pairs lean chicken with caramelized Brussels sprouts for a meal that’s both delicious and satisfying. The honey mustard glaze creates a beautiful, sticky finish that makes every bite irresistible.

Ingredients:

• 2 chicken breasts, sliced into strips
• 2 cups Brussels sprouts, halved
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1 garlic clove, minced
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat your skillet over medium-high heat and add olive oil.
2. Toss chicken strips with Dijon mustard, honey, garlic, salt, and pepper.
3. Add the chicken to the pan and cook for 4–5 minutes until lightly browned.
4. Add Brussels sprouts and continue cooking for another 4–5 minutes until the chicken is fully cooked and sprouts are tender.
5. Serve hot.

Pro Tip:
For extra flavor, drizzle a little more honey mustard over the top right before serving.

7. One-Pan Balsamic Chicken with Cherry Tomatoes

A tangy balsamic glaze takes this simple dish to the next level. Chicken breasts are cooked alongside sweet cherry tomatoes, which burst with flavor as they roast in the pan.

Ingredients:

• 2 chicken breasts, halved horizontally
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper, to taste
• 1/2 teaspoon dried basil

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season the chicken with salt, pepper, and dried basil; cook for 5 minutes per side until golden.
3. Add garlic, red onion, and cherry tomatoes; cook for another 3–4 minutes until the tomatoes soften and begin to burst.
4. Drizzle with balsamic vinegar and allow to simmer for a minute before serving.

Pro Tip:
A sprinkle of fresh basil or a dash of red pepper flakes can enhance the dish without adding extra calories.

8. One-Pan Chicken Stir-Fry with Snap Peas

For a quick, crunchy, high-protein meal, this chicken stir-fry with snap peas is a winner. Lean chicken is combined with crisp snap peas, carrots, and bell peppers, all tossed in a light soy-ginger sauce.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup snap peas
• 1 large carrot, julienned
• 1 red bell pepper, sliced
• 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 your large skillet over medium-high heat and add sesame oil.
2. Sauté the chicken until it begins to brown (about 4 minutes).
3. Add garlic, ginger, carrots, snap peas, and bell pepper; stir-fry for another 4–5 minutes until chicken is fully cooked and vegetables remain crisp.
4. Stir in soy sauce and rice vinegar, cook for another minute, and serve immediately.

Pro Tip:
A light sprinkle of toasted sesame seeds on top can add an extra crunch without extra calories.

9. One-Pan Chicken Piccata with Asparagus

This Italian-inspired dish brings a burst of lemony goodness with capers and tender asparagus alongside juicy chicken. It’s a high-protein, low-calorie meal that’s both sophisticated and super simple.

Ingredients:

• 2 chicken breasts, pounded thin
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 garlic cloves, minced
• Juice and zest of 1 lemon
• 1 tablespoon olive oil
• 1/4 cup low-sodium chicken broth
• 2 tablespoons capers, rinsed
• Salt and pepper, to taste

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season chicken with salt and pepper, and cook for about 5 minutes per side until golden.
3. Remove chicken and add garlic, lemon zest, and capers to the pan; sauté briefly.
4. Pour in chicken broth and lemon juice, then add asparagus.
5. Return chicken to the pan, simmering for an additional 2–3 minutes until asparagus is tender.
6. Serve immediately with the sauce spooned over the top.

Pro Tip:
For a richer flavor, add a splash of white wine to the sauce while cooking.

10. One-Pan BBQ Chicken and Sweet Potato

This satisfying dish features lean chicken glazed in low-sugar BBQ sauce and paired with naturally sweet, nutrient-rich sweet potato cubes. It’s a comforting, high-protein meal that’s perfect for fat-burning dinners.

Ingredients:

• 2 chicken breasts, cut into chunks
• 1 large sweet potato, peeled and cubed
• 1/2 cup low-sugar BBQ sauce
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1/2 teaspoon smoked paprika

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season chicken chunks and sweet potato cubes with salt, pepper, and smoked paprika.
3. Sauté the chicken for about 4 minutes until it starts to brown.
4. Add the sweet potato cubes and continue cooking for another 4–5 minutes until the sweet potatoes are tender.
5. Drizzle BBQ sauce over the mixture, stir well, and cook for an additional 2 minutes until everything is glazed and heated through.
6. Serve immediately.

Pro Tip:
For extra depth of flavor, sprinkle a little chili powder over the dish before serving.

11. One-Pan Ginger Sesame Chicken with Snap Peas

This dish features tender chicken slices infused with ginger and garlic, tossed with crisp snap peas in a savory sesame sauce. It’s light, flavorful, and an excellent option for a quick, high-protein dinner.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup snap peas
• 2 garlic cloves, minced
• 1 teaspoon grated ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon rice vinegar
• Salt and pepper, to taste
• 1 teaspoon honey (optional for a touch of sweetness)

Instructions:

1. Heat a skillet over medium-high heat with sesame oil.
2. Add chicken, garlic, and ginger; sauté for 4–5 minutes until lightly browned.
3. Toss in snap peas and continue cooking for another 3–4 minutes until snap peas are crisp-tender.
4. Stir in soy sauce, rice vinegar, and honey; cook for an extra minute and serve.
5. Season with salt and pepper if needed.

Pro Tip:
Garnish with a sprinkle of toasted sesame seeds for an extra nutty finish.

12. One-Pan Cajun Chicken with Bell Peppers

For those who love a bit of spice, this Cajun chicken recipe delivers a punch with every bite. The chicken and vibrant bell peppers are coated in a blend of Cajun spices, making it a perfect, fat-burning meal.

Ingredients:

• 2 chicken breasts, sliced into strips
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small onion, sliced
• 1 tablespoon Cajun seasoning
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat your skillet over medium-high heat and add olive oil.
2. Toss chicken and vegetables with Cajun seasoning, salt, and pepper.
3. Sauté for about 5–6 minutes until the chicken is cooked through and the vegetables are tender-crisp.
4. Serve immediately.

Pro Tip:
Add a squeeze of lime over the top just before serving for an extra zing.

13. One-Pan Chipotle Lime Chicken with Corn and Beans

This bold, flavorful dish brings together lean chicken with the sweetness of corn and the creaminess of black beans—all elevated with a smoky chipotle and lime sauce. It’s a balanced, high-protein meal that’s perfect for a busy night.

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
• 1 tablespoon olive oil
• Salt and pepper, to taste

Instructions:

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

Pro Tip:
For an extra smoky flavor, consider adding a dash of smoked paprika along with the chipotle powder.

14. One-Pan Pesto Chicken with Roasted Cherry Tomatoes

Elevate your dinner with this one-pan pesto chicken recipe. Lean chicken is paired with roasted cherry tomatoes and a vibrant basil pesto that not only adds flavor but also packs an extra protein punch.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh basil pesto (homemade or store-bought)
• 1 garlic clove, minced
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season the chicken with salt and pepper, and sauté for about 4–5 minutes per side until golden.
3. Add cherry tomatoes and minced garlic; cook for another 2 minutes until tomatoes start to soften.
4. Stir in the basil pesto, ensuring the chicken and tomatoes are well coated.
5. Serve hot.

Pro Tip:
Garnish with extra fresh basil leaves to enhance the aromatic, herbaceous flavor.

15. One-Pan Lemon Pepper Chicken with Asparagus

A zesty, refreshing dish, this one-pan lemon pepper chicken pairs perfectly with tender asparagus. The lemon pepper seasoning gives the chicken a burst of flavor that makes this high-protein meal truly irresistible.

Ingredients:

• 2 chicken breasts, sliced into medallions
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• Juice and zest of 1 lemon
• 1 garlic clove, minced
• 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 medallions with salt, pepper, lemon zest, and garlic.
3. Sauté the chicken for 4–5 minutes per side until browned and nearly cooked through.
4. Add the asparagus and lemon juice, cooking for another 3–4 minutes until the asparagus is tender-crisp.
5. Serve immediately.

Pro Tip:
For an added burst of freshness, top with a few chopped parsley or basil leaves before serving.

Conclusion

These 25+ one-pan chicken recipes prove that healthy, high-protein, fat-burning meals can be both delicious and incredibly easy to prepare.

Whether you’re in the mood for tangy lemon herb chicken, spicy Cajun fajitas, or a hearty chipotle lime stir-fry, each recipe is designed to keep your calories in check while fueling your body with lean protein and nutrient-rich vegetables.

The beauty of one-pan cooking is that it cuts down on both cooking time and cleanup—leaving you more time to enjoy your meal and less time scrubbing dishes.

Happy cooking, and here’s to meals that nourish your body and simplify your life!