High-Protein Recipes Made in One Pan

If your target is to load up on protein without the conflict of loading on a high number of dishes, one-pan meals are the pathway. These high-protein recipes utilize the pan/sheet pan/pot for a fulfilling meal in one pot and without a lot of work. They are great for busy days of recovery from the gym, kids' schedule, or just a hearty dinner without a lot of mess.

High-Protein Recipes

1. One-Pan High-Protein Marry Me Chicken & Orzo

Why this counts: Chicken thighs + orzo + parmesan + spinach gives good protein and richness. Simply take the "marry me chicken" style and switch to one pan.

• Sear seasoned chicken and set aside.
• In the same pan, sauté garlic and add low sodium broth + a bit of orzo and sun-dried tomatoes.
• Toward the end, add the spinach and parmesan.

It is rich, creamy and comforting, but only one pan to clean.

2. Cheesy Chicken & Broccoli Quinoa Skillet

This is on a list of one pot high-protein meals (chicken breast + quinoa + broccoli + a bit of cheese).

• Sauté chicken, add quinoa and broth; when you are nearing doneness, add the broccoli.
• Top with cheddar or mozzarella.

Protein ≈ 35-40 g / serving | Filling and nutritious.

3. Sheet-pan Lemon Chicken with Potatoes & Carrots

The classic sheet pan combo with a protein boost.

• Chicken thighs or breasts (skinless)
• Potatoes, carrots
• Flavor: lemon, garlic, herbs

Bake everything together—lean protein + veggies + starch = balanced, high protein dinner.

4. Quinoa & Turkey Skillet

From reference collections of high-protein one-bowl/one-pan meals: ground turkey, quinoa, vegetables.

• Sear ground turkey in your seasoning choice
• Add quinoa, broth, and a vegetable like a bell pepper or spinach
• Allow to simmer until the quinoa cooks

Good macros, quick, and incredibly satisfying.

5. Sweet and Spicy Sauce Sesame Chicken Meatball Bowl (One Pan)

Another great one-bowl recipe from high protein, one bowl/one pan collections.

• Lean ground chicken meatballs flavored with sesame, garlic, and ginger
• You put the meatballs, broccoli (or vegetable), and sauce on a sheet pan or in a skillet
• You can then serve on a small amount of rice or just veggies

Crunch + protein + flavor = fantastic.

6. Sheet-Pan Shrimp and Broccoli High Protein Dinner

From a recent recipe share: shrimp and broccoli, cooked in a sheet pan, baked up together with flavor of some sort.

• Shrimp cooks quickly
• Broccoli has a good texture roasted

High protein, low effort.

How to get the most protein in one pan meals

• Use lean proteins—chicken breast, turkey, shrimp, salmon.
• Use legumes or quinoa for plant protein.
• Add vegetables for volume and fiber if you want to make the meal more filling.
• Use sauces or spices that have flavor, so you don't need to use heavy fats for flavor.
• Be cognizant of portion/serving size—one pan meal will lend itself to controlling portion size.