20 One-Pan High Protein Dinner Ideas

1. Garlic Butter Chicken and Broccoli Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• 3 cups broccoli florets
• 2 tablespoons butter
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste
• 2 tablespoons chopped parsley

Instructions

1. Heat olive oil and butter in a large skillet over medium-high heat.
2. Cook the chicken until browned and fully cooked.
3. Add the garlic and broccoli.
4. Season with Italian seasoning, salt, and pepper.
5. Cook for 5–7 minutes until the broccoli is tender-crisp.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 402
• Protein: 44g
• Carbohydrates: 8g
• Fat: 20g
• Fiber: 3g

---

2. Cajun Shrimp and Zucchini Skillet

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled and deveined
• 2 medium zucchini, sliced
• 2 tablespoons butter
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 2 teaspoons Cajun seasoning
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Heat olive oil and butter in a large skillet.
2. Cook the zucchini for 4–5 minutes.
3. Add the garlic and shrimp.
4. Season with Cajun seasoning, salt, and pepper.
5. Cook until the shrimp are pink and fully cooked.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 334
• Protein: 36g
• Carbohydrates: 8g
• Fat: 16g
• Fiber: 2g

---

3. Ground Turkey Taco Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 can black beans, drained
• 1 cup corn kernels
• 1 cup salsa
• 1 tablespoon taco seasoning
• 1 teaspoon cumin
• 1 cup shredded cheddar cheese

Instructions

1. Brown the ground turkey in a large skillet.
2. Stir in taco seasoning and cumin.
3. Add black beans, corn, and salsa.
4. Simmer for 5 minutes.
5. Sprinkle with cheddar cheese and cover until melted.
6. Serve hot.

Nutrition Information (Per Serving)

• Calories: 446
• Protein: 42g
• Carbohydrates: 19g
• Fat: 23g
• Fiber: 5g

---

4. Creamy Tuscan Chicken Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless skinless chicken breasts
• 2 tablespoons butter
• 3 garlic cloves, minced
• 1 cup baby spinach
• 1 cup cherry tomatoes
• ½ cup light heavy cream
• ½ cup grated Parmesan cheese
• 1 teaspoon Italian seasoning

Instructions

1. Cook the chicken in butter until golden and fully cooked.
2. Remove the chicken from the skillet.
3. Sauté the garlic.
4. Add the cream, Parmesan, and Italian seasoning.
5. Stir in spinach and tomatoes.
6. Return the chicken to the skillet and simmer for 2 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 452
• Protein: 46g
• Carbohydrates: 7g
• Fat: 26g
• Fiber: 2g

---

5. Beef and Mushroom Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 1½ pounds lean ground beef
• 8 ounces mushrooms, sliced
• 1 onion, diced
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon Worcestershire sauce
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Brown the ground beef.
3. Add onion, mushrooms, and garlic.
4. Stir in Worcestershire sauce.
5. Cook until the mushrooms are tender.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 416
• Protein: 37g
• Carbohydrates: 7g
• Fat: 27g
• Fiber: 2g

---

6. Ground Chicken Teriyaki Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds ground chicken
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• ¼ cup low-sodium teriyaki sauce
• 1 tablespoon sesame oil
• 2 garlic cloves, minced
• 1 teaspoon grated ginger

Instructions

1. Heat sesame oil in a large skillet.
2. Brown the ground chicken.
3. Add garlic and ginger.
4. Stir in broccoli, bell pepper, and snap peas.
5. Pour in teriyaki sauce and cook for 5 minutes.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 394
• Protein: 41g
• Carbohydrates: 12g
• Fat: 20g
• Fiber: 3g

---

7. Honey Garlic Salmon Skillet

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4

Ingredients

• 4 salmon fillets
• 2 tablespoons honey
• 2 tablespoons low-sodium soy sauce
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 2 cups asparagus
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Cook the salmon for 4–5 minutes per side.
3. Remove the salmon and cook the asparagus for 4 minutes.
4. Add garlic, honey, and soy sauce to the skillet.
5. Return the salmon to the skillet and spoon the sauce over the top.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 438
• Protein: 39g
• Carbohydrates: 10g
• Fat: 25g
• Fiber: 2g

---

8. Garlic Butter Pork Chops and Green Beans

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless pork chops
• 3 cups fresh green beans, trimmed
• 2 tablespoons butter
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste

Instructions

1. Season the pork chops with Italian seasoning, salt, and pepper.
2. Heat olive oil in a large skillet over medium-high heat.
3. Cook the pork chops for 5–6 minutes per side until they reach 145°F internally.
4. Remove the pork chops from the skillet.
5. Melt the butter, sauté the garlic, then cook the green beans until tender-crisp.
6. Return the pork chops to the skillet and serve.

Nutrition Information (Per Serving)

• Calories: 428
• Protein: 40g
• Carbohydrates: 8g
• Fat: 25g
• Fiber: 3g

---

9. Chicken Fajita Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 2 teaspoons fajita seasoning
• Juice of 1 lime
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large skillet.
2. Cook the chicken until browned.
3. Add the peppers, onion, and fajita seasoning.
4. Cook until the vegetables are tender.
5. Finish with lime juice.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 392
• Protein: 45g
• Carbohydrates: 10g
• Fat: 17g
• Fiber: 3g

---

10. Mediterranean Turkey Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds lean ground turkey
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives
• ½ cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon oregano
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large skillet.
2. Brown the turkey until fully cooked.
3. Add garlic, oregano, tomatoes, and olives.
4. Cook for 4–5 minutes.
5. Sprinkle feta over the top.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 432
• Protein: 43g
• Carbohydrates: 6g
• Fat: 26g
• Fiber: 1g

---

11. Garlic Shrimp and Spinach Skillet

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 1½ pounds large shrimp, peeled and deveined
• 4 cups baby spinach
• 2 tablespoons butter
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and black pepper to taste

Instructions

1. Heat olive oil and butter in a skillet.
2. Cook the shrimp for 2–3 minutes per side.
3. Add garlic and spinach.
4. Cook until the spinach wilts.
5. Stir in lemon juice.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 312
• Protein: 35g
• Carbohydrates: 5g
• Fat: 16g
• Fiber: 2g

---

12. Beef Taco Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 1½ pounds lean ground beef
• 1 can black beans, drained
• 1 cup salsa
• 1 cup corn kernels
• 1 cup shredded cheddar cheese
• 1 tablespoon taco seasoning

Instructions

1. Brown the ground beef in a skillet.
2. Stir in taco seasoning.
3. Add salsa, beans, and corn.
4. Simmer for 5 minutes.
5. Sprinkle cheese over the top and cover until melted.
6. Serve warm.

Nutrition Information (Per Serving)

• Calories: 448
• Protein: 38g
• Carbohydrates: 18g
• Fat: 26g
• Fiber: 5g

---

13. Pesto Chicken and Green Beans

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless skinless chicken breasts
• 3 cups green beans
• ¼ cup basil pesto
• 2 tablespoons olive oil
• 2 tablespoons grated Parmesan cheese
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large skillet.
2. Cook the chicken until browned.
3. Add green beans and cook until tender.
4. Spread pesto over the chicken.
5. Sprinkle with Parmesan cheese.
6. Cook for 2 more minutes before serving.

Nutrition Information (Per Serving)

• Calories: 426
• Protein: 46g
• Carbohydrates: 7g
• Fat: 22g
• Fiber: 3g

---

14. Creamy Mushroom Chicken Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 4 boneless skinless chicken breasts
• 8 ounces mushrooms, sliced
• 2 tablespoons butter
• 2 garlic cloves, minced
• ½ cup light heavy cream
• ¼ cup grated Parmesan cheese
• 1 teaspoon thyme
• Salt and black pepper to taste

Instructions

1. Cook the chicken in butter until golden and cooked through.
2. Remove the chicken from the skillet.
3. Sauté the mushrooms and garlic.
4. Stir in the heavy cream, Parmesan, and thyme.
5. Return the chicken to the skillet and simmer for 2–3 minutes.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 446
• Protein: 45g
• Carbohydrates: 6g
• Fat: 26g
• Fiber: 1g

---

15. Garlic Butter Steak and Asparagus Skillet

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4

Ingredients

• 1½ pounds sirloin steak, sliced
• 2 bunches asparagus, trimmed
• 2 tablespoons butter
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon black pepper
• Salt to taste
• 1 tablespoon chopped parsley

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Cook the steak until browned, then transfer to a plate.
3. Melt the butter and sauté the garlic.
4. Add the asparagus and cook until tender-crisp.
5. Return the steak to the skillet and toss everything together.
6. Garnish with parsley before serving.

Nutrition Information (Per Serving)

• Calories: 436
• Protein: 42g
• Carbohydrates: 7g
• Fat: 27g
• Fiber: 2g

---

16. Lemon Herb Cod Skillet

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

• 4 cod fillets
• 2 tablespoons butter
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 teaspoon parsley
• 1 teaspoon paprika
• Salt and black pepper to taste

Instructions

1. Melt the butter in a large skillet over medium heat.
2. Cook the cod for 4–5 minutes per side until flaky.
3. Add the garlic and cook for 30 seconds.
4. Stir in the lemon juice, parsley, paprika, salt, and pepper.
5. Spoon the sauce over the cod before serving.

Nutrition Information (Per Serving)

• Calories: 308
• Protein: 39g
• Carbohydrates: 2g
• Fat: 15g
• Fiber: 0g

---

17. Buffalo Chicken Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• ¼ cup buffalo sauce
• 2 tablespoons butter
• 2 cups cauliflower florets
• 2 celery stalks, sliced
• ¼ cup crumbled blue cheese

Instructions

1. Melt the butter in a large skillet over medium heat.
2. Cook the chicken until browned.
3. Add the cauliflower and celery.
4. Stir in the buffalo sauce.
5. Cook until the vegetables are tender.
6. Sprinkle blue cheese over the top before serving.

Nutrition Information (Per Serving)

• Calories: 414
• Protein: 45g
• Carbohydrates: 8g
• Fat: 22g
• Fiber: 3g

---

18. Honey Mustard Pork Tenderloin Skillet

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4

Ingredients

• 1½ pounds pork tenderloin, sliced into medallions
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon thyme
• Salt and black pepper to taste

Instructions

1. Mix Dijon mustard, honey, garlic, thyme, salt, and pepper.
2. Coat the pork medallions with the mixture.
3. Heat olive oil in a skillet over medium-high heat.
4. Cook the pork for 4–5 minutes per side until it reaches 145°F internally.
5. Rest for 3 minutes before serving.

Nutrition Information (Per Serving)

• Calories: 378
• Protein: 41g
• Carbohydrates: 5g
• Fat: 19g
• Fiber: 0g

---

19. Mediterranean Chicken Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 2 pounds boneless skinless chicken breasts, cubed
• 1 cup cherry tomatoes, halved
• ½ cup Kalamata olives
• ½ cup crumbled feta cheese
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 teaspoon oregano
• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Cook the chicken until browned and fully cooked.
3. Add garlic, oregano, tomatoes, and olives.
4. Cook for 3–4 minutes.
5. Sprinkle feta cheese over the top.
6. Serve immediately.

Nutrition Information (Per Serving)

• Calories: 434
• Protein: 45g
• Carbohydrates: 6g
• Fat: 24g
• Fiber: 1g

---

20. Sausage and Brussels Sprouts Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4

Ingredients

• 1½ pounds turkey sausage, sliced
• 4 cups Brussels sprouts, halved
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• 1 tablespoon chopped parsley

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Brown the sliced turkey sausage for 5 minutes.
3. Add the Brussels sprouts and cook until they begin to soften.
4. Stir in the garlic, smoked paprika, salt, and pepper.
5. Continue cooking until the Brussels sprouts are tender and lightly browned.
6. Garnish with parsley and serve hot.

Nutrition Information (Per Serving)

• Calories: 392
• Protein: 34g
• Carbohydrates: 10g
• Fat: 23g
• Fiber: 4g