7 High-Protein One-Pan Dinners for Maximum Comfort & Minimal Cleanup

On weeknights, comfort matters as much as nutrition. One-pan dinners keep the method simple and the cleanup short. These seven meals lean on high-quality protein and pantry produce, with enough fiber and healthy fats to feel steady, not heavy. Each cooks in a single skillet, sheet pan, Dutch oven, or braiser.

Skillet Lemon-Garlic Chicken Thighs with White Beans and Greens

Bone-in, skin-on chicken thighs brown in a hot skillet until the skin turns crisp. The rendered fat becomes flavor for the rest. Add a few smashed garlic cloves and a ribbon of lemon peel, then deglaze with chicken stock and a squeeze of lemon. Stir in canned white beans (rinsed) and a handful of sturdy greens like kale. Simmer until the thighs are cooked through and the beans have taken on the sauce. Finish with olive oil and black pepper. It eats like a stew but cooks like a weeknight.

Protein focus: Chicken thighs and white beans bring complete and complementary proteins.

Ingredients

• 6 bone-in, skin-on chicken thighs
• 1 tablespoon olive oil
• 4 garlic cloves, smashed
• 1 lemon (zest peeled in wide strips, plus juice)
• 1 cup low-sodium chicken stock
• 2 cans (15 oz each) white beans, rinsed
• 4 cups chopped kale (or other sturdy greens)
• Kosher salt and black pepper

Instructions

1. Heat a large skillet over medium-high. Pat chicken dry, season well with salt and pepper. Add oil, then sear thighs skin-side down until deeply golden, 7 to 9 minutes. Flip and sear 2 minutes. Transfer to a plate.
2. Spoon off excess fat, leaving about 1 tablespoon. Add garlic and lemon peel, stirring 30 seconds.
3. Deglaze with stock and 1 to 2 tablespoons lemon juice, scraping up browned bits.
4. Stir in beans and kale. Nestle chicken on top, skin-side up. Simmer uncovered on medium until thighs reach 175°F and greens are tender, 12 to 15 minutes.
5. Finish with a drizzle of olive oil and black pepper. Adjust lemon and salt to taste.

Sheet-Pan Miso Salmon with Roasted Broccoli and Sweet Potatoes

A quick paste of white miso, a little honey, and rice vinegar coats salmon fillets. On the same sheet, scatter broccoli florets and sweet potato wedges with olive oil and salt. Roast hot. The vegetables soften and caramelize while the salmon stays moist. The miso turns glossy and savory. Add sesame seeds and a squeeze of lime at the end. One pan, full dinner.

Protein focus: Salmon offers high-quality protein plus omega-3s.

Ingredients

• 4 salmon fillets (5 to 6 oz each)
• 2 tablespoons white miso
• 1 tablespoon honey (or maple syrup)
• 1 tablespoon rice vinegar
• 2 tablespoons olive oil, divided
• 1 large sweet potato, cut into wedges
• 1 large head broccoli, cut into florets
• Kosher salt and black pepper
• Sesame seeds and lime wedges, for serving

Instructions

1. Heat oven to 425°F. Line a rimmed sheet pan.
2. In a bowl, whisk miso, honey, vinegar, and 1 tablespoon oil.
3. Toss sweet potato and broccoli with remaining oil, salt, and pepper on the pan. Roast 12 minutes.
4. Push vegetables to the sides. Place salmon in the center, brush with miso glaze. Roast 8 to 12 minutes more, until salmon flakes and vegetables are browned.
5. Sprinkle with sesame seeds and serve with lime.

Turkey Meatballs in Tomato-Pepper Pan Sauce

Mix ground turkey with minced onion, parsley, oregano, and an egg. Form small meatballs and brown them in a wide skillet. Add sliced bell peppers, a can of crushed tomatoes, and a splash of water. Simmer until the meatballs are tender and the sauce thickens. Fold in a spoon of Greek yogurt off heat for body. Serve straight from the pan with toasted bread or spooned over quick polenta.

Protein focus: Lean turkey keeps the protein high without drying when gently simmered.

Ingredients

• 1 lb ground turkey (93% lean)
• 1 small onion, finely minced (divided)
• 2 tablespoons chopped parsley
• 1 teaspoon dried oregano
• 1 egg
• 1/3 cup breadcrumbs (optional)
• 2 bell peppers, thinly sliced
• 1 can (28 oz) crushed tomatoes
• 1/2 cup water or stock
• 1/3 cup plain Greek yogurt (optional, off heat)
• Olive oil, salt, and black pepper

Instructions

1. In a bowl, mix turkey, half the onion, parsley, oregano, egg, breadcrumbs (if using), 1 teaspoon salt, and pepper. Form 16 small meatballs.
2. Heat 1 tablespoon oil in a wide skillet over medium-high. Brown meatballs on two sides, 4 to 5 minutes total. Transfer to a plate.
3. Add remaining onion and peppers with a pinch of salt. Cook until softened and lightly browned, 5 to 7 minutes.
4. Stir in crushed tomatoes and water. Return meatballs and simmer gently until cooked through and sauce thickens, 10 to 12 minutes.
5. Off heat, swirl in yogurt if using. Adjust seasoning.

One-Pot Lentil and Sausage Stew with Fennel

Brown sliced chicken or turkey sausage in a Dutch oven. Add chopped fennel, carrot, and celery until softened. Stir in green or brown lentils, bay leaf, and broth. Simmer until the lentils are tender and the stew is thick enough to coat a spoon. A splash of red wine vinegar lifts the finish. Top with chopped fennel fronds and olive oil.

Protein focus: Lentils and sausage combine for a satisfying, high-protein bowl with fiber.

Ingredients

• 12 oz chicken or turkey sausage, sliced
• 1 fennel bulb, chopped (reserve fronds)
• 1 carrot and 1 celery stalk, chopped
• 2 garlic cloves, minced
• 1 cup green or brown lentils, rinsed
• 1 bay leaf
• 4 cups low-sodium broth
• 1 tablespoon red wine vinegar
• Olive oil, salt, and black pepper

Instructions

1. Heat 1 tablespoon oil in a Dutch oven over medium. Brown sausage, 4 to 5 minutes. Remove.
2. Add fennel, carrot, celery, and a pinch of salt. Cook until softened, 5 to 7 minutes. Add garlic for 30 seconds.
3. Stir in lentils, bay leaf, and broth. Bring to a simmer, cover slightly, and cook until lentils are tender, 25 to 30 minutes.
4. Return sausage to warm through. Stir in vinegar. Season and top with chopped fennel fronds and a drizzle of oil.

Crispy Tofu and Mushroom Skillet with Chili-Maple Glaze

Press extra-firm tofu, then cube it. Sear in a nonstick or well-seasoned skillet until golden on all sides. Remove, then brown sliced mushrooms in the same pan. Return the tofu and pour in a quick glaze of soy sauce, rice vinegar, chili flakes, and a touch of maple. Reduce to a sticky sheen. Toss in scallions. Serve over a bed of sautéed cabbage cooked in the same pan while the tofu rests.

Protein focus: Tofu brings complete plant protein; mushrooms add savoriness without weight.

Ingredients

• 14 oz extra-firm tofu, pressed and cubed
• 8 oz mushrooms, sliced
• 3 cups shredded green cabbage (optional bed)
• 2 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 to 2 teaspoons maple syrup
• 1/4 to 1/2 teaspoon red pepper flakes
• 2 scallions, sliced
• 2 tablespoons neutral oil

Instructions

1. Heat 1 tablespoon oil in a skillet over medium-high. Sear tofu on all sides until golden, 6 to 8 minutes total. Transfer to a plate.
2. Add remaining oil and mushrooms with a pinch of salt. Cook until browned and their liquid evaporates, 5 to 7 minutes.
3. Return tofu. Stir in soy sauce, vinegar, maple, and chili flakes. Cook, tossing, until glazed, 1 to 2 minutes. Add scallions.
4. If using cabbage, quickly sauté it in the same pan after removing tofu mixture, 2 to 3 minutes, then top with tofu and mushrooms.

Herbed Shrimp and Orzo with Cherry Tomatoes

Toast orzo in olive oil until nutty. Add garlic and cherry tomatoes until they slump. Pour in stock and simmer until the orzo is just shy of done. Stir in seasoned shrimp and a handful of chopped herbs—dill, parsley, or basil. The residual heat cooks the shrimp in minutes. Finish with lemon and a small pat of butter for gloss.

Protein focus: Shrimp is lean and fast-cooking, keeping the meal light but substantial.

Ingredients

• 1 cup orzo
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 2 1/2 cups low-sodium stock
• 1 lb large shrimp, peeled and deveined
• 1/4 cup chopped herbs (dill, parsley, or basil)
• 1 tablespoon butter (optional)
• Lemon wedges, salt, and black pepper

Instructions

1. Warm oil in a large skillet over medium. Toast orzo, 2 minutes. Add garlic for 30 seconds.
2. Stir in tomatoes and cook until they begin to slump, 2 to 3 minutes.
3. Add stock and simmer, stirring occasionally, until orzo is just shy of al dente, 7 to 9 minutes.
4. Season shrimp with salt and pepper, stir into the orzo, and cook until just pink, 2 to 3 minutes.
5. Off heat, stir in herbs and butter if using. Finish with lemon.

Steak Tips with Peppers and Onions, Pan Jus over Cauliflower Mash

Season steak tips or sliced sirloin and sear hard in a cast-iron skillet. Set aside. In the same pan, cook peppers and onions until sweet and browned, then deglaze with a little stock and a dash of Worcestershire. Return the steak to warm through. Serve over quick cauliflower mash made by steaming florets and mashing them with olive oil, salt, and a splash of the pan jus.

Protein focus: Beef delivers robust protein; the vegetable base keeps cleanup to one pan while staying hearty.

Ingredients

• 1 1/2 lb steak tips or sirloin, cut in bite-size pieces
• 2 tablespoons olive oil, divided
• 1 large onion, sliced
• 2 bell peppers, sliced
• 1/2 cup low-sodium beef or chicken stock
• 1 teaspoon Worcestershire sauce
• 1 small head cauliflower, florets
• Salt and black pepper

Instructions

1. Steam cauliflower until very tender, 8 to 10 minutes. Mash with 1 tablespoon oil, salt, and pepper. Keep warm.
2. Heat 1 tablespoon oil in a cast-iron skillet over high. Season steak generously and sear in batches until browned outside but pink inside, 2 to 3 minutes. Transfer to a plate.
3. Add remaining oil, onions, and peppers with a pinch of salt. Cook until soft and browned, 6 to 8 minutes.
4. Deglaze with stock and Worcestershire, scraping fond. Return steak and any juices just to warm through, 1 minute. Spoon over cauliflower mash.

How to Keep Cleanup Minimal

• Use lined sheet pans or a single enameled pot when roasting and braising.
• Let ingredients share heat: stagger cook times on the same pan.
• Build sauces in the fond you already created instead of starting a second pot.

Each of these dinners asks for one vessel and gives back a full, high-protein plate. Simple steps, steady comfort, and a sink that stays clear.

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