15 High Protein One-Pan Meals for Busy Weeknights
After a long day, the last thing anyone wants is a pile of dirty dishes. That’s where one-pan meals come in — quick to cook, easy to clean, and packed with flavor.
When you add a high protein twist, these dishes don’t just satisfy your taste buds, they fuel your body and keep you energized.
From skillet dinners to sheet pan wonders, these recipes prove that eating healthy during busy weeknights doesn’t have to be complicated. Let’s dive into the first five!
1. Garlic Butter Shrimp & Asparagus Skillet
Description: Juicy shrimp and tender asparagus cook together in a garlicky butter sauce for a light yet protein-rich meal. It’s elegant enough for date night but quick enough for a weeknight, offering a restaurant-quality dish in under 20 minutes.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1 bunch asparagus, trimmed and cut
- 2 tbsp butter
- 2 garlic cloves, minced
- Juice of ½ lemon
- Salt and pepper to taste
Instructions:
- Melt butter in skillet, sauté garlic until fragrant.
- Add shrimp and cook until pink, then remove.
- Add asparagus, sauté until tender.
- Return shrimp, squeeze lemon, season, and serve.
✨ Twist: Sprinkle with parmesan cheese for extra richness and flavor.
2. One-Pan Lemon Herb Chicken & Potatoes
Description: Crispy golden potatoes and juicy chicken thighs roast together with fresh herbs and lemon for a hearty, protein-packed meal. This one-pan wonder fills the house with irresistible aromas and provides a balanced dinner with minimal effort.
Ingredients:
- 4 chicken thighs (bone-in, skin-on)
- 1 lb baby potatoes, halved
- 2 tbsp olive oil
- 1 tsp dried oregano
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Toss potatoes with oil, oregano, salt, and pepper.
- Arrange chicken and potatoes on sheet pan.
- Roast at 400°F (200°C) for 35–40 minutes.
- Drizzle with lemon juice before serving.
✨ Twist: Add green beans or zucchini during the last 10 minutes for a veggie boost.
3. Beef & Broccoli Stir-Fry Skillet
Description: A classic takeout favorite made healthier at home. Lean strips of beef and crisp broccoli are tossed in a savory garlic-soy sauce for a high protein meal that comes together in less time than delivery.
Ingredients:
- 1 lb lean beef strips
- 2 cups broccoli florets
- 2 tbsp soy sauce or tamari
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tsp cornstarch (optional for thickening)
Instructions:
- Sear beef strips in skillet until browned, remove.
- Add garlic and broccoli, cook until tender-crisp.
- Return beef, add soy sauce, and toss to coat.
- Stir in cornstarch slurry for thicker sauce if desired.
✨ Twist: Add cashews for crunch and healthy fats.
4. One-Pan Baked Salmon with Veggies
Description: This sheet pan meal features tender salmon fillets surrounded by colorful vegetables, all roasted with olive oil and herbs. It’s protein-rich, heart-healthy, and perfect for nights when you want something simple, light, and nourishing.
Ingredients:
- 2 salmon fillets
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- 1 zucchini, sliced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Arrange salmon and veggies on a lined sheet pan.
- Drizzle with olive oil, season with herbs, salt, and pepper.
- Roast at 400°F (200°C) for 15–18 minutes.
✨ Twist: Add a drizzle of balsamic glaze before serving for extra depth.
5. Turkey Taco Skillet
Description: All the flavors of taco night in one pan. Lean ground turkey cooks with beans, corn, and spices for a protein-packed meal that’s fun, flavorful, and ready in minutes. Serve it with tortillas or over rice for variety.
Ingredients:
- 1 lb ground turkey
- 1 cup black beans, rinsed
- 1 cup corn kernels
- 1 tbsp taco seasoning
- 1 tbsp olive oil
- ½ cup shredded cheese (optional)
Instructions:
- Heat oil in skillet, add turkey and cook until browned.
- Stir in taco seasoning, beans, and corn.
- Simmer for 5 minutes, then top with cheese if using.
✨ Twist: Serve over cauliflower rice for a low-carb version.
6. Sausage, Peppers & Onions Skillet
Description: A high protein classic made in one pan, this dish combines juicy sausage slices with sautéed peppers and onions for a quick and hearty dinner. Bursting with flavor and color, it’s a weeknight lifesaver that pairs perfectly with rice or pasta.
Ingredients:
- 4 chicken or turkey sausages, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 onion, sliced
- 1 tbsp olive oil
- 1 tsp Italian seasoning
Instructions:
- Heat oil in skillet and cook sausage slices until browned.
- Add peppers and onion, sauté until tender.
- Season with Italian seasoning and serve hot.
✨ Twist: Add marinara sauce and serve over whole-grain pasta for an Italian-inspired meal.
7. One-Pan Teriyaki Chicken & Veggies
Description: Sweet and savory teriyaki chicken cooks alongside crisp vegetables for a flavorful, protein-packed meal that feels like takeout — but much healthier. Everything comes together on one sheet pan, making it perfect for busy nights with zero fuss.
Ingredients:
- 2 chicken breasts, cubed
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- ½ cup snap peas
- 3 tbsp teriyaki sauce
- 1 tbsp sesame oil
Instructions:
- Toss chicken and veggies with teriyaki sauce and sesame oil.
- Spread evenly on a sheet pan.
- Roast at 400°F (200°C) for 20 minutes, stirring halfway.
✨ Twist: Sprinkle sesame seeds and sliced green onions on top before serving.
8. Beef & Sweet Potato Hash
Description: Lean ground beef and sweet potatoes make a protein-rich skillet meal that’s both hearty and naturally sweet. With bell peppers and onions for added color and crunch, this dish is perfect for dinner — and doubles as a meal prep favorite.
Ingredients:
- 1 lb lean ground beef
- 2 medium sweet potatoes, diced
- 1 onion, diced
- 1 bell pepper, diced
- 2 tbsp olive oil
- 1 tsp smoked paprika
Instructions:
- Heat oil in skillet, add sweet potatoes, cook until tender.
- Stir in onion and bell pepper, cook until softened.
- Add beef, cook until browned, and season with paprika.
✨ Twist: Top with a fried egg for an extra protein boost.
9. One-Pan Balsamic Chicken & Brussels Sprouts
Description: Tender chicken breast pairs beautifully with caramelized Brussels sprouts and a tangy balsamic glaze in this one-pan dish. It’s a simple, nutrient-dense dinner that’s rich in protein, packed with veggies, and bursting with sweet-savory flavor combinations.
Ingredients:
- 2 chicken breasts, sliced
- 2 cups Brussels sprouts, halved
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Toss chicken and Brussels sprouts with oil, garlic, salt, and pepper.
- Arrange on a sheet pan.
- Roast at 400°F (200°C) for 20–22 minutes.
- Drizzle with balsamic vinegar before serving.
✨ Twist: Add roasted walnuts for crunch and healthy fats.
10. Shrimp Fried Cauliflower Rice Skillet
Description: A lighter twist on classic fried rice, this version swaps regular rice for cauliflower rice while keeping all the flavor. Juicy shrimp, scrambled eggs, and veggies make it high in protein, low in carbs, and fast enough for any weeknight.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 3 cups cauliflower rice
- 2 eggs, beaten
- 1 cup mixed veggies (peas, carrots, corn)
- 2 tbsp soy sauce or tamari
- 1 tbsp sesame oil
Instructions:
- Cook shrimp in sesame oil until pink, remove.
- Scramble eggs in the same skillet, push to side.
- Add veggies and cauliflower rice, stir-fry with soy sauce.
- Return shrimp and combine everything.
✨ Twist: Add a sprinkle of chili flakes for a spicy “kick.”
11. One-Pan Cajun Chicken & Rice
Description: Spicy, smoky Cajun seasoning brings chicken and rice to life in this protein-packed skillet meal. With peppers and onions cooked right alongside, it’s a complete dinner in one pan that’s flavorful, hearty, and easy enough for weeknights.
Ingredients:
- 2 chicken breasts, cubed
- 1 cup long-grain rice
- 1 red bell pepper, diced
- 1 onion, diced
- 2 tsp Cajun seasoning
- 2 cups chicken broth
Instructions:
- Sear chicken with Cajun seasoning until browned.
- Add peppers and onion, cook until softened.
- Stir in rice and chicken broth.
- Cover and simmer until rice is tender (about 20 minutes).
✨ Twist: Add turkey sausage slices for extra smoky flavor and protein.
12. Salmon & Quinoa Skillet
Description: This nutritious one-pan dish combines flaky salmon with fluffy quinoa and sautéed vegetables. Rich in protein and omega-3s, it’s a wholesome, balanced meal that’s quick to prepare yet feels like something you’d order at a restaurant.
Ingredients:
- 2 salmon fillets
- 1 cup cooked quinoa
- 1 cup spinach
- ½ cup cherry tomatoes, halved
- 1 tbsp olive oil
- Juice of ½ lemon
Instructions:
- Cook salmon fillets in skillet until flaky, set aside.
- In same skillet, sauté spinach and tomatoes.
- Stir in cooked quinoa and season.
- Top with salmon and squeeze lemon juice.
✨ Twist: Add a spoonful of pesto for extra herby richness.
13. Ground Turkey & Zucchini Skillet
Description: Lean ground turkey pairs with zucchini, onions, and light spices for a simple, high protein skillet dinner. It’s a great low-carb option that’s fast, filling, and easy to customize with whatever vegetables you have on hand.
Ingredients:
- 1 lb ground turkey
- 2 zucchinis, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp Italian seasoning
Instructions:
- Heat oil, sauté onion and garlic until fragrant.
- Add ground turkey, cook until browned.
- Stir in zucchini and Italian seasoning, cook until tender.
- Serve hot.
✨ Twist: Sprinkle with shredded mozzarella for a cheesy finish.
14. Steak & Eggplant Skillet
Description: Tender beef strips cook with savory eggplant and tomatoes for a Mediterranean-inspired, high protein dish. It’s bold, hearty, and perfect for when you want something different from the usual chicken or fish dinners — all in just one pan.
Ingredients:
- 1 lb beef strips
- 1 medium eggplant, diced
- 1 cup cherry tomatoes, halved
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Heat oil, sear beef strips until browned, remove.
- Add eggplant and tomatoes, cook until softened.
- Return beef, season with oregano, salt, and pepper.
- Serve hot.
✨ Twist: Add crumbled feta and fresh basil for Mediterranean flair.
15. One-Pan Chicken Fajita Skillet
Description: Colorful bell peppers, onions, and seasoned chicken strips sizzle together for a protein-packed fajita skillet. It’s a fast, flavorful, one-pan dinner that’s fun to serve with tortillas, lettuce wraps, or even over rice for meal prep.
Ingredients:
- 2 chicken breasts, sliced into strips
- 1 red, 1 yellow, and 1 green bell pepper, sliced
- 1 onion, sliced
- 2 tbsp olive oil
- 1 tbsp fajita seasoning
Instructions:
- Heat oil in skillet, add chicken and seasoning, cook until browned.
- Add peppers and onions, sauté until tender.
- Toss everything together and serve hot.
✨ Twist: Swap tortillas for lettuce wraps to make it low-carb and extra light.
