20+ Best One-Pan Meals for Busy People Losing Weight

When you’re trying to shed pounds while juggling a hectic schedule, the last thing you need is a complicated dinner plan—and a sink full of dishes.

One-pan meals are a lifesaver: they’re quick, easy, and require minimal cleanup while still delivering a nutrient-dense, low-calorie feast.

In this guide, you’ll find over 20 one-pan meal ideas that are perfect for busy people who want to lose weight without sacrificing flavor.

Each recipe features lean proteins, plenty of vegetables, and smart seasonings designed to keep you full and satisfied while fueling your fat-burning efforts.

1. Lemon Herb Chicken with Roasted Veggies

A timeless favorite, this dish features juicy chicken breasts marinated in lemon and herbs, paired with a colorful mix of broccoli, bell peppers, and cherry tomatoes.

Ingredients:

• 2 boneless, skinless chicken breasts (≈6 oz each)
• Juice and zest of 1 lemon
• 1 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes

Instructions:

1. Preheat a nonstick sheet pan 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 chicken and vegetables in the marinade until evenly coated.
4. Arrange the chicken in the center and spread the veggies around it.
5. Roast for about 10 minutes per side until the chicken is cooked through and the vegetables are tender with slight char marks.

Pro Tip:
Finish with an extra squeeze of lemon juice right before serving to boost the fresh, tangy flavor.

2. Garlic Parmesan Chicken and Broccoli

This dish is a satisfying blend of protein and greens with a crunchy, savory finish. Chicken medallions and broccoli are cooked together and finished with a dusting of Parmesan.

Ingredients:

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

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Season chicken medallions with salt, pepper, and Italian seasoning, and sauté for about 5 minutes per side until golden.
3. Add broccoli and garlic; cook for another 3–4 minutes until broccoli is crisp-tender.
4. Sprinkle Parmesan over the top, cover for 1 minute to let it melt, and serve.

Pro Tip:
A light drizzle of lemon juice over the finished dish enhances the flavors and cuts through the richness of the cheese.

3. Spicy Cajun Chicken Fajitas

For a bit of heat and a burst of color, try these Cajun chicken fajitas. Thinly sliced chicken is quickly cooked with bell peppers and onions in a zesty Cajun spice mix.

Ingredients:

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

Instructions:

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

Pro Tip:
For a low-carb twist, serve these fajitas in crisp lettuce wraps instead of tortillas.

4. Mediterranean Chicken with Olives and Spinach

This dish brings a taste of the Mediterranean to your table with lean chicken, sun-ripened tomatoes, Kalamata olives, and fresh spinach in one pan.

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 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper, to taste
• Juice of 1/2 lemon

Instructions:

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

Pro Tip:
Garnish with extra fresh basil or parsley for a refreshing finish.

5. Teriyaki Chicken with Zoodles

Swap heavy pasta for light zucchini noodles (zoodles) in this Asian-inspired dish. Chicken is glazed in a low-sodium teriyaki sauce and tossed with crisp zoodles and red bell pepper.

Ingredients:

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

Instructions:

1. Preheat a large skillet over medium-high heat and add olive oil.
2. Sauté chicken and garlic for 4–5 minutes until almost cooked.
3. Add red bell pepper and teriyaki sauce; cook for an additional 3 minutes.
4. Gently fold in zucchini noodles and cook for another 2 minutes until warmed but still crisp.
5. Season with salt and pepper, garnish with sesame seeds, and serve immediately.

Pro Tip:
A squeeze of lime juice over the dish adds a bright, refreshing kick.

6. Honey Mustard Chicken with Brussels Sprouts

A perfect blend of sweet and tangy, this one-pan meal features lean chicken paired with roasted Brussels sprouts, all coated in a light honey mustard glaze.

Ingredients:

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

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Toss chicken strips with Dijon mustard, honey, garlic, salt, and pepper.
3. Add chicken to the pan and cook for about 4–5 minutes until lightly browned.
4. Add Brussels sprouts; cook for another 4–5 minutes until the chicken is cooked through and the sprouts are tender.
5. Serve immediately.

Pro Tip:
Drizzle a little extra honey mustard over the top right before serving for a boost of flavor.

7. Balsamic Chicken with Cherry Tomatoes

Enjoy a tangy, sweet flavor profile with balsamic chicken paired with burst-in-your-mouth cherry tomatoes and red onions.

Ingredients:

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

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken with salt, pepper, and basil; cook for about 5 minutes per side until golden.
3. Add garlic, red onion, and cherry tomatoes; cook for another 3–4 minutes until tomatoes soften.
4. Drizzle with balsamic vinegar and simmer for an additional minute.
5. Serve immediately.

Pro Tip:
A sprinkle of red pepper flakes adds a subtle heat without extra calories.

8. Chicken Stir-Fry with Snap Peas and Carrots

A classic stir-fry loaded with lean chicken and crisp vegetables, this dish is quick, colorful, and high in protein.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup snap peas
• 1 large carrot, julienned
• 1 red bell pepper, sliced
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Salt and pepper, to taste

Instructions:

1. Preheat a large skillet over medium-high heat; add sesame oil.
2. Sauté chicken until it starts to brown (about 4 minutes).
3. Add garlic, ginger, carrots, snap peas, and bell pepper; stir-fry for another 4–5 minutes.
4. Stir in soy sauce and rice vinegar, cook for another minute, and serve.
5. Season with additional salt and pepper if needed.

Pro Tip:
Top with toasted sesame seeds for a delightful crunch and extra flavor.

9. Chicken Piccata with Asparagus

A tangy, elegant dish, chicken piccata is elevated by crisp asparagus and a light caper-lemon sauce.

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 tbsp olive oil
• 1/4 cup low-sodium chicken broth
• 2 tbsp capers, rinsed
• Salt and pepper, to taste

Instructions:

1. Preheat a skillet over medium heat with olive oil.
2. Season chicken with salt and pepper and cook for 5 minutes per side until golden.
3. Remove chicken, add garlic, capers, and red onion (optional) to the pan; sauté briefly.
4. Add chicken broth, lemon juice, and zest; return chicken to the pan along with asparagus.
5. Simmer for 3 minutes until asparagus is tender, then serve.

Pro Tip:
A splash of white wine can be added along with the broth for a richer sauce.

10. BBQ Chicken and Sweet Potato

This comfort dish features lean chicken and naturally sweet sweet potato cubes glazed in a low-sugar BBQ sauce.

Ingredients:

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

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season chicken and sweet potato with salt, pepper, and smoked paprika.
3. Sauté chicken for 4 minutes until starting to brown.
4. Add sweet potato cubes and continue cooking for 4–5 minutes until tender.
5. Drizzle BBQ sauce over the mixture, stir, and cook for an additional 2 minutes.
6. Serve immediately.

Pro Tip:
For a smokier flavor, add an extra pinch of smoked paprika or a dash of chili powder.

11. Ginger Sesame Chicken with Snap Peas

This stir-fry features a zingy ginger-sesame sauce that perfectly complements tender chicken and crisp snap peas.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 cup snap peas
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Salt and pepper, to taste
• 1 tsp honey (optional)

Instructions:

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

Pro Tip:
Garnish with toasted sesame seeds and a sprinkle of chopped green onions for extra crunch.

12. Chipotle Lime Chicken with Corn and Beans

A bold, balanced meal, this dish combines lean chicken with sweet corn, black beans, and a smoky chipotle-lime sauce.

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 tsp chipotle powder
• Juice of 1 lime
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Sauté chicken cubes for 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 chicken is fully cooked.
5. Stir in lime juice, adjust seasoning, and serve.

Pro Tip:
Add a dash of smoked paprika along with the chipotle for an extra smoky dimension.

13. Pesto Chicken with Roasted Veggies

Enjoy the vibrant flavors of basil pesto in this one-pan dinner featuring chicken and a mix of roasted vegetables.

Ingredients:

• 2 chicken breasts, sliced into medallions
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 1/2 cup zucchini slices
• 1/2 cup fresh basil pesto (homemade or low-cal store-bought)
• Salt and pepper, to taste
• 1 tbsp olive oil

Instructions:

1. Preheat your skillet over medium heat and add olive oil.
2. Season chicken with salt and pepper and sauté for 4–5 minutes per side.
3. Add cherry tomatoes, broccoli, and zucchini; cook for an additional 4 minutes until tender.
4. Stir in basil pesto until everything is evenly coated, then serve immediately.

Pro Tip:
Top with extra fresh basil leaves for a burst of herbaceous flavor.

14. Lemon Pepper Chicken with Asparagus

A bright, zesty dish, this recipe features chicken seasoned with lemon pepper and paired with tender asparagus for a quick, high-protein meal.

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 tbsp olive oil

Instructions:

1. Preheat a skillet over medium-high heat with olive oil.
2. Season chicken medallions with salt, pepper, lemon zest, and garlic.
3. Sauté chicken for 4–5 minutes per side until browned.
4. Add asparagus and lemon juice, cooking for an additional 3–4 minutes until asparagus is crisp-tender.
5. Serve immediately.

Pro Tip:
Garnish with chopped parsley to add freshness without extra calories.

15. Rosemary Chicken with Cauliflower Rice

A hearty, comforting dish that replaces starchy rice with nutrient-rich cauliflower rice. Chicken is infused with rosemary and garlic for a savory, low-calorie meal.

Ingredients:

• 2 chicken breasts, sliced into strips
• 1 head cauliflower, riced (or 4 cups pre-riced)
• 2 garlic cloves, minced
• 1 tsp dried rosemary
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Season chicken with garlic, rosemary, salt, and pepper; sauté for about 5 minutes until browned.
3. Add cauliflower rice and cook for an additional 3–4 minutes until tender.
4. Stir well, adjust seasoning, and serve hot.

Pro Tip:
A splash of lemon juice can brighten the dish and enhance the flavors of the rosemary.

16. Sriracha Lime Chicken with Bell Peppers

For a spicy, tangy kick, this dish features lean chicken tossed with Sriracha, lime juice, and crisp bell peppers—an excellent choice for a fat-burning dinner.

Ingredients:

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

Instructions:

1. Preheat a skillet over medium-high heat with olive oil.
2. Toss chicken with Sriracha, garlic, salt, and pepper; cook for 4–5 minutes.
3. Add bell peppers and cook for another 4 minutes until tender.
4. Stir in lime juice, then serve immediately.

Pro Tip:
Garnish with chopped cilantro for a refreshing finish that balances the spice.

17. Italian Chicken with Spinach and Mushrooms

This savory dish combines Italian seasonings with lean chicken, spinach, and mushrooms for a comforting, high-protein meal that’s both delicious and low in calories.

Ingredients:

• 2 chicken breasts, sliced into strips
• 1 cup sliced mushrooms
• 1 cup fresh spinach
• 1 small onion, sliced
• 2 garlic cloves, minced
• 1 tsp Italian seasoning
• Salt and pepper, to taste
• 1 tbsp olive oil

Instructions:

1. Preheat a skillet over medium heat and add olive oil.
2. Add chicken, season with Italian seasoning, salt, and pepper, and cook for 4–5 minutes until browned.
3. Add mushrooms, onion, and garlic; sauté for another 4 minutes until the vegetables soften.
4. Stir in spinach until wilted; serve hot.

Pro Tip:
A sprinkle of grated Parmesan (if allowed in your diet) can add extra flavor without many extra calories.

18. Thai Basil Chicken with Broccoli

Inspired by Southeast Asian flavors, this dish features lean chicken sautéed with broccoli in a light Thai basil sauce. It’s a vibrant, high-protein meal that helps keep your calories in check.

Ingredients:

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

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Sauté chicken and garlic for about 4–5 minutes until lightly browned.
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; toss until basil wilts.
5. Season with salt and pepper, then serve immediately.

Pro Tip:
For an extra kick, add a few red chili slices along with the garlic.

19. Chipotle Chicken with Cauliflower Mash

This dish offers a satisfying, spicy twist with chipotle-seasoned chicken served over a creamy cauliflower mash, making it a low-carb, high-protein alternative to traditional mashed potatoes and gravy.

Ingredients:

• 2 chicken breasts, cubed
• 1 head cauliflower, steamed and mashed
• 1 tsp chipotle powder
• 2 garlic cloves, minced
• Salt and pepper, to taste
• 1 tbsp olive oil
• 1/4 cup low-sodium chicken broth (optional, for sauce)

Instructions:

1. Heat olive oil in a skillet over medium-high heat and add chicken cubes.
2. Season with chipotle powder, garlic, salt, and pepper; cook for about 5–6 minutes until chicken is fully cooked.
3. If desired, add chicken broth and simmer for an extra minute to form a light sauce.
4. Serve chicken over a bed of cauliflower mash.

Pro Tip:
Garnish with chopped cilantro and a wedge of lime for added freshness.

20. Turmeric Ginger Chicken with Spinach

A simple, flavorful dish that features lean chicken cooked with aromatic turmeric and ginger, finished with fresh spinach. This meal is not only high in protein but also loaded with anti-inflammatory spices.

Ingredients:

• 2 chicken breasts, thinly sliced
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 1/2 tsp turmeric powder
• Salt and pepper, to taste
• 1 tbsp olive oil
• 1 cup fresh spinach
• Juice of 1/2 lemon

Instructions:

1. Preheat your skillet over medium-high heat and add olive oil.
2. Season chicken with turmeric, garlic, ginger, salt, and pepper; sauté for about 5 minutes until the chicken is nearly cooked.
3. Add fresh spinach and lemon juice; stir until the spinach wilts and the chicken is fully cooked.
4. Serve immediately.

Pro Tip:
A dash of black pepper boosts turmeric’s benefits and adds a subtle kick to the dish.

21. One-Pan Turkey Chili (Bonus Option)

For those who prefer poultry, this hearty turkey chili is a one-pan wonder loaded with lean ground turkey, beans, and vegetables, all simmered in a rich tomato sauce. It’s a fantastic meal that helps burn fat while keeping you full and satisfied.

Ingredients:

• 1 lb lean ground turkey
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 bell pepper, diced
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper, to taste
• 1 tbsp olive oil

Instructions:

1. Preheat a large skillet over medium heat; add olive oil and sauté ground turkey until browned.
2. Add onion, garlic, and bell pepper; cook for 3–4 minutes until softened.
3. Stir in diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper.
4. Allow the chili to simmer for another 4–5 minutes until flavors meld.
5. Serve hot and enjoy.

Pro Tip:
Top with a dollop of low-fat Greek yogurt or a sprinkle of chopped cilantro for extra flavor without many calories.

Conclusion

These 20+ one-pan chicken meals are designed for busy people who want to burn fat and stay fit without spending hours in the kitchen or drowning in dishes.

Each recipe focuses on lean protein, nutrient-rich vegetables, and bold, metabolism-boosting flavors. Whether you’re in the mood for a tangy Mediterranean dish, a spicy Cajun stir-fry, or a comforting lemon herb roast, there’s a recipe here to suit every craving and support your weight loss goals.

Enjoy the simplicity and satisfaction of one-pan cooking, and let these delicious meals fuel your journey to a healthier you!

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