14 High-Protein Spring One-Pan Meals

Spring is the perfect time to simplify your cooking routine with delicious and easy-to-prepare one-pan meals. These recipes are not only convenient, minimizing cleanup, but they are also packed with protein to keep you feeling full and energized. Incorporating a high-protein meal can support muscle health and aid in weight management by increasing satiety [1]. This collection of 14 one-pan wonders features the fresh flavors of spring, from tender asparagus to sweet bell peppers, all cooked together in a single pan for a hassle-free and nutritious meal.

1. Lemon Herb Chicken with Asparagus and Potatoes

This classic one-pan meal is a perfect celebration of spring flavors, with zesty lemon, fresh herbs, and tender-crisp asparagus.

Protein: Approximately 38g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 lb baby potatoes, halved
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the potatoes with olive oil, garlic, salt, and pepper. Roast for 20 minutes.
3. Add the chicken breasts to the pan. Top with lemon slices and fresh thyme. Return to the oven and roast for another 15 minutes.
4. Add the asparagus to the pan and roast for a final 10-12 minutes, or until the chicken is cooked through and the vegetables are tender.

2. Garlic Shrimp with Spring Vegetables

A quick and flavorful meal that brings together succulent shrimp and a colorful array of spring vegetables.

Protein: Approximately 32g per serving

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the bell peppers and snap peas and cook until tender-crisp.
3. Add the garlic and red pepper flakes and cook for another minute until fragrant.
4. Add the shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
5. Season with salt and pepper and serve immediately.

3. Italian Sausage with Peppers and Kale

A hearty and flavorful one-pan meal that combines savory Italian sausage with sweet peppers and nutrient-rich kale.

Protein: Approximately 35g per serving

Ingredients:

• 1 lb Italian sausage
• 2 bell peppers (any color), sliced
• 1 onion, sliced
• 4 cups of chopped kale
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, cook the Italian sausage over medium-high heat until browned. Remove from the skillet and set aside.
2. In the same skillet, add the olive oil and cook the peppers and onions until softened.
3. Add the kale and cook until wilted.
4. Return the sausage to the skillet and cook for another 2-3 minutes to heat through.
5. Season with salt and pepper to taste.

4. Honey Mustard Salmon with Green Beans

The sweet and tangy honey mustard glaze is the perfect complement to rich salmon and crisp green beans.

Protein: Approximately 36g per serving

Ingredients:

• 2 (6 oz) salmon fillets
• 1 lb green beans, trimmed
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the green beans with olive oil, salt, and pepper.
3. In a small bowl, whisk together the Dijon mustard and honey.
4. Place the salmon fillets on the baking sheet with the green beans. Brush the honey mustard glaze over the salmon.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

5. Chicken Fajita Skillet with Spring Peppers

A sizzling skillet of chicken fajitas is always a crowd-pleaser, and this version is loaded with colorful spring bell peppers.

Protein: Approximately 40g per serving

Ingredients:

• 1 lb boneless, skinless chicken breast, sliced
• 2 bell peppers (assorted colors), sliced
• 1 onion, sliced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 2 tablespoons olive oil
• Salt and pepper to taste
• Tortillas and your favorite toppings for serving

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the bell peppers and onion to the skillet and cook until tender.
4. Stir in the chili powder, cumin, and paprika, and season with salt and pepper.
5. Serve hot with tortillas and your favorite fajita toppings.

6. Mediterranean Cod with Tomatoes and Artichokes

This light and healthy one-pan meal is bursting with the fresh flavors of the Mediterranean.

Protein: Approximately 34g per serving

Ingredients:

• 2 (6 oz) cod fillets
• 1 can (14 oz) artichoke hearts, drained and halved
• 1 pint cherry tomatoes
• 1/4 cup Kalamata olives
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the artichoke hearts, cherry tomatoes, olives, and garlic with olive oil, oregano, salt, and pepper.
3. Place the cod fillets on the baking sheet among the vegetables.
4. Bake for 15-20 minutes, or until the cod is cooked through and the vegetables are roasted.

7. Teriyaki Chicken with Broccoli and Mushrooms

A simple and delicious stir-fry that comes together in one pan for a quick weeknight dinner.

Protein: Approximately 42g per serving

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 cup sliced mushrooms
• 1/4 cup teriyaki sauce
• 1 tablespoon sesame oil

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the broccoli and mushrooms to the skillet and cook until tender.
4. Pour the teriyaki sauce over the chicken and vegetables and stir to coat.
5. Cook for another 2-3 minutes until the sauce has thickened slightly.

8. Pork Tenderloin with Radishes and Carrots

Sweet roasted carrots and peppery radishes are the perfect accompaniment to tender pork tenderloin.

Protein: Approximately 38g per serving

Ingredients:

• 1 lb pork tenderloin
• 1 bunch of radishes, halved
• 1 lb carrots, peeled and cut into chunks
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the radishes and carrots with olive oil, rosemary, salt, and pepper.
3. Season the pork tenderloin with salt and pepper and place it on the baking sheet with the vegetables.
4. Roast for 20-25 minutes, or until the pork is cooked through and the vegetables are tender.

9. Cajun Shrimp and Sausage Skillet

A spicy and flavorful skillet meal that will transport you to the heart of Louisiana.

Protein: Approximately 36g per serving

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 12 oz andouille sausage, sliced
• 1 green bell pepper, chopped
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 tablespoon Cajun seasoning
• 1 tablespoon olive oil

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the andouille sausage and cook until browned.
3. Add the bell pepper, onion, and celery to the skillet and cook until softened.
4. Stir in the garlic and Cajun seasoning.
5. Add the shrimp and cook until pink and cooked through.

10. Balsamic Chicken with Strawberries and Spinach

A unique and delicious combination of savory chicken, sweet strawberries, and a tangy balsamic glaze.

Protein: Approximately 35g per serving

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup fresh strawberries, halved
• 4 cups fresh spinach
• 1/4 cup balsamic vinegar
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a skillet, heat the olive oil over medium-high heat. Season the chicken with salt and pepper and cook until browned and cooked through.
2. Remove the chicken from the skillet and set aside.
3. Add the balsamic vinegar to the skillet and bring to a simmer. Cook for 2-3 minutes, or until the vinegar has reduced and thickened slightly.
4. Add the spinach and strawberries to the skillet and cook until the spinach is wilted.
5. Return the chicken to the skillet and toss to coat with the glaze.

11. Thai Basil Tofu with Spring Vegetables

A fragrant and flavorful vegetarian stir-fry featuring crispy tofu and a variety of spring vegetables.

Protein: Approximately 28g per serving

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 cup snap peas
• 1 red bell pepper, sliced
• 1/2 cup fresh basil leaves
• 2 tablespoons soy sauce
• 1 tablespoon lime juice
• 1 tablespoon sesame oil

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the tofu and cook until golden brown and crispy.
3. Add the snap peas and bell pepper and cook until tender-crisp.
4. Stir in the soy sauce, lime juice, and fresh basil. Cook for another minute until the basil is wilted.

12. Steak and Asparagus Stir-Fry

A quick and easy stir-fry that’s perfect for a busy weeknight. The savory sauce coats the tender steak and crisp asparagus beautifully.

Protein: Approximately 40g per serving

Ingredients:

• 1 lb sirloin steak, thinly sliced
• 1 bunch of asparagus, cut into 2-inch pieces
• 1/4 cup soy sauce
• 2 tablespoons honey
• 1 tablespoon cornstarch
• 1 tablespoon sesame oil

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, and cornstarch.
2. In a large skillet or wok, heat the sesame oil over high heat.
3. Add the steak and cook until browned.
4. Add the asparagus and cook until tender-crisp.
5. Pour the sauce over the steak and asparagus and cook until the sauce has thickened.

13. Lemon Garlic Turkey Meatballs with Zucchini

These light and flavorful turkey meatballs are a great way to welcome spring. They are cooked in the same pan as the zucchini for an easy and delicious meal.

Protein: Approximately 36g per serving

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• Zest of 1 lemon
• 2 medium zucchini, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, egg, garlic, lemon zest, salt, and pepper. Form into meatballs.
2. In a large skillet, heat the olive oil over medium-high heat. Brown the meatballs on all sides.
3. Add the zucchini to the skillet and cook until tender.
4. Cover and cook for 5-7 minutes, or until the meatballs are cooked through.

14. Spicy Chickpea and Spinach Skillet

A simple yet satisfying vegetarian skillet meal with a spicy kick.

Protein: Approximately 22g per serving

Ingredients:

• 2 cans (15 oz) chickpeas, rinsed and drained
• 4 cups fresh spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon smoked paprika
• 1/2 teaspoon red pepper flakes
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic, smoked paprika, and red pepper flakes.
4. Add the chickpeas and diced tomatoes. Bring to a simmer and cook for 5 minutes.
5. Stir in the spinach and cook until wilted.
6. Season with salt and pepper to taste.

References

[1] Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23(5), 373-385.