If you’re looking for a delicious and efficient way to fuel your body, these quick high-protein, low-carb meal prep ideas are about to become your new best friend.
Perfect for busy weekdays, these recipes are designed to be simple to prepare, packed with flavor, and incredibly satisfying. Each serving provides about 30 grams of protein. Say goodbye to midday slumps and hello to sustained energy with these healthy and easy options.
Whether you’re aiming to simplify your weekly meal planning or just need a reliable go-to for a healthy lunch, this collection focuses on fresh ingredients and straightforward cooking methods. You’ll find that eating well doesn’t have to be complicated or time-consuming, even with a packed schedule.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
Quick High-Protein, Low-Carb Chicken and Veggie Skillet
- Total Time: 30-35 minutes
- Yield: 4 servings 1x
Description
This quick and easy high-protein, low-carb chicken and veggie skillet is perfect for busy weekdays. It’s simple to prepare, packed with flavor, and incredibly satisfying, providing about 30 grams of protein per serving. Ideal for meal prep, it keeps you full and focused, and tastes great warm or cold.
Ingredients
Instructions
1. Pat the chicken breasts dry with paper towels. Slice them into 1-inch thick strips or bite-sized cubes. In a medium bowl, toss the chicken with 1 tablespoon of olive oil, garlic powder, onion powder, Italian seasoning, salt, and black pepper until evenly coated.
2. Heat the remaining 1 tablespoon of olive oil in a large skillet or non-stick pan over medium-high heat. Once hot, add the seasoned chicken in a single layer, making sure not to overcrowd the pan. Cook for 5-7 minutes, flipping occasionally, until the chicken is golden brown and cooked through with no pink remaining in the center. Remove the cooked chicken from the skillet and set aside.
3. In the same skillet, add the broccoli florets and red bell pepper slices. If the pan seems dry, add a tiny splash more olive oil. Cook for 5-8 minutes, stirring occasionally, until the vegetables are tender-crisp. They should still have a slight bite to them, not be mushy.
4. Return the cooked chicken to the skillet with the vegetables. Add the halved cherry tomatoes. Stir everything together gently and cook for another 2-3 minutes, just until the tomatoes are slightly softened and the entire mixture is heated through.
5. Remove the skillet from the heat. Drizzle the lemon juice over the chicken and vegetables. If using, sprinkle in the crumbled feta cheese.
6. Toss everything together one last time. Divide the mixture into individual serving containers or plates. Garnish with fresh chopped parsley before serving.
- Prep Time: 15 minutes
- Cook Time: 15-20 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 serving
- Protein: 30
Keywords: chicken, low-carb, high-protein, meal prep, healthy, skillet, quick, easy, dinner, lunch
What You’ll Love About This Quick And Easy Recipe
This recipe is a game-changer for anyone who values both health and convenience. You’ll love how quickly it comes together, making it an ideal choice for busy individuals, families on the go, or anyone looking to streamline their meal prep. It’s perfect for a nourishing lunch that keeps you full and focused throughout the afternoon, or even a light, satisfying dinner. The low-carb aspect makes it suitable for various dietary preferences, while the high protein content ensures you’re getting the essential nutrients your body needs. It’s a versatile dish that tastes great warm or cold, making it excellent for packed lunches or a quick bite at home.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients ahead of time makes the cooking process smooth and enjoyable. This recipe uses readily available items you can find at any grocery store, ensuring a stress-free shopping experience. We’ll focus on lean proteins and fresh vegetables to create a balanced and flavorful meal.
INGREDIENTS:
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried Italian seasoning
- Salt and black pepper to taste
- 1 head broccoli, cut into florets
- 1 red bell pepper, cored and sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
- 2 tablespoons lemon juice
For simple substitutions, feel free to swap chicken breasts for boneless, skinless chicken thighs, which offer a slightly richer flavor. If you’re not a fan of broccoli, cauliflower florets or green beans make excellent alternatives. Any color of bell pepper works well, so use what you have on hand or what’s on sale. For a dairy-free option, omit the feta cheese. If fresh parsley isn’t available, a sprinkle of dried parsley can be used, though fresh always adds a brighter flavor.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it perfect for those days when you need a healthy meal without spending hours in the kitchen.
- Prep time: 15 minutes
- Cook time: 15-20 minutes
- Total time: 30-35 minutes
How To Make It Step By Step With Visual Cues
Follow these straightforward steps to create a delicious and healthy meal. The process is simple, even for beginner cooks, and focuses on maximizing flavor with minimal effort.
- Prepare the chicken: Pat the chicken breasts dry with paper towels. Slice them into 1-inch thick strips or bite-sized cubes. In a medium bowl, toss the chicken with 1 tablespoon of olive oil, garlic powder, onion powder, Italian seasoning, salt, and black pepper until evenly coated.
- Preheat and cook chicken: Heat the remaining 1 tablespoon of olive oil in a large skillet or non-stick pan over medium-high heat. Once hot, add the seasoned chicken in a single layer, making sure not to overcrowd the pan. Cook for 5-7 minutes, flipping occasionally, until the chicken is golden brown and cooked through with no pink remaining in the center. Remove the cooked chicken from the skillet and set aside.
- Sauté the vegetables: In the same skillet, add the broccoli florets and red bell pepper slices. If the pan seems dry, add a tiny splash more olive oil. Cook for 5-8 minutes, stirring occasionally, until the vegetables are tender-crisp. They should still have a slight bite to them, not be mushy.
- Combine and warm: Return the cooked chicken to the skillet with the vegetables. Add the halved cherry tomatoes. Stir everything together gently and cook for another 2-3 minutes, just until the tomatoes are slightly softened and the entire mixture is heated through.
- Finish with fresh flavors: Remove the skillet from the heat. Drizzle the lemon juice over the chicken and vegetables. If using, sprinkle in the crumbled feta cheese.
- Garnish and serve: Toss everything together one last time. Divide the mixture into individual serving containers or plates. Garnish with fresh chopped parsley before serving.
Easy Variations And Serving Ideas That Fit Real Life
This recipe is incredibly versatile and can be adapted to suit different tastes and occasions. For a kid-friendly version, you can serve the chicken and vegetables separately, perhaps with a side of whole-grain crackers or a small portion of rice. The sweetness of the bell peppers and tomatoes often appeals to younger palates.
To change things up, consider adding other low-carb vegetables like sliced zucchini, spinach (stirred in at the very end until wilted), or asparagus spears. For a bit of heat, a pinch of red pepper flakes can be added with the other seasonings. You could also swap the feta for goat cheese or a sprinkle of Parmesan.
This dish is fantastic for meal prep; simply divide into airtight containers after it cools. For a party or buffet, serve it warm in a large platter, allowing guests to serve themselves. Optional toppings could include a dollop of plain Greek yogurt, a drizzle of balsamic glaze, or a sprinkle of toasted nuts or seeds for added crunch and healthy fats.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have small pitfalls. Being aware of these common mistakes can help ensure your dish turns out perfectly every time.
One frequent slip-up is overcrowding the pan when cooking the chicken. This lowers the pan’s temperature, causing the chicken to steam instead of sear, resulting in a less flavorful and less appealing texture. To avoid this, cook the chicken in batches if your skillet isn’t large enough to hold it in a single layer.
Another common issue is overcooking the vegetables. While you want them tender, you don’t want them mushy. Keep an eye on them and aim for a tender-crisp texture, which retains more nutrients and provides a pleasant mouthfeel. Stirring frequently also helps ensure even cooking.
Finally, skimping on seasoning can lead to a bland dish. Don’t be afraid to taste and adjust the salt and pepper as you go. The lemon juice at the end is crucial for brightening the flavors, so don’t skip it! It really elevates the entire dish.
How To Store It And Make It Ahead Without Ruining Texture
This recipe is excellent for meal prepping and stores beautifully, making your weeknights much easier.
To store, allow the cooked chicken and vegetable mixture to cool completely at room temperature (this usually takes about 20-30 minutes). Once cooled, transfer individual portions into airtight meal prep containers. It will keep well in the refrigerator for up to 3-4 days.
When reheating, you can warm it in the microwave for 1-2 minutes, stirring halfway through, until heated through. Alternatively, you can reheat it gently in a skillet over medium-low heat until warm. If reheating in a skillet, you might add a tiny splash of water or chicken broth to prevent it from drying out. The texture holds up very well, especially the chicken, which remains tender, and the vegetables retain a good bite. Making it ahead does not compromise the quality or flavor of this dish.
Questions People Always Ask Before Making This Recipe
Here are some common questions and helpful answers to ensure your cooking experience is smooth and successful.
Can I use frozen chicken breasts? Yes, you can. Just make sure to thaw them completely in the refrigerator before slicing and seasoning. Patting them very dry is crucial to prevent excess moisture in the pan.
What if I don’t have fresh lemon juice? Bottled lemon juice can be used as a substitute, but fresh lemon juice provides a brighter, more vibrant flavor. If using bottled, start with a little less and add more to taste.
Can I add other spices? Absolutely! Feel free to experiment with spices like smoked paprika, cumin, or a pinch of cayenne pepper for a little kick. Adjust to your personal preference.
Is this recipe freezer-friendly? While the chicken itself freezes well, the vegetables, especially the bell peppers and tomatoes, might become a bit softer in texture after freezing and thawing. It’s best enjoyed fresh or refrigerated for up to 3-4 days.
How can I make this a complete meal? This dish is already quite complete with protein and vegetables. If you want to add more, consider a side salad with a light vinaigrette, or a small serving of quinoa or brown rice for those not strictly adhering to a low
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
