High Protein Chicken Dinner Ideas for Busy Weeknights
A quick and satisfying high protein chicken dinner made for busy weeknights. This recipe combines seasoned chicken, colorful vegetables, and hearty grains for a balanced meal that works well for family dinners or meal prep.
Equipment
- Large Skillet
- Cutting board
- Knife
- Mixing Bowl
- Tongs
Ingredients
For the chicken
- 2 large boneless skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt or to taste
- 1/2 tsp black pepper
- 1/2 tsp Italian seasoning
For the vegetables and base
- 1 cup broccoli florets
- 1 bell pepper sliced
- 1 small zucchini sliced
- 1/2 red onion sliced
- 2 cups cooked quinoa or brown rice
For finishing
- 1/2 cup Greek yogurt sauce for serving
- 1 tbsp fresh lemon juice
- 2 tbsp fresh parsley chopped
Instructions
- Place the chicken breasts on a cutting board and pat them dry very well with paper towels. This helps the seasoning stick better and allows the outside to brown properly instead of steaming in the pan.
- In a small bowl, combine the garlic powder, paprika, salt, black pepper, and Italian seasoning. Sprinkle the seasoning mixture evenly over both sides of the chicken breasts, pressing gently so it adheres to the surface.
- Heat the olive oil in a large skillet over medium-high heat. Once the oil looks glossy and moves easily around the pan, add the chicken breasts. Let them cook without moving for 5 to 6 minutes so a deep golden crust can develop.
- Flip the chicken with tongs and cook for another 5 to 6 minutes on the second side. If the chicken breasts are especially thick, lower the heat slightly and cook a little longer until the center reaches 165°F. Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes so the juices stay inside the meat.
- While the chicken rests, add the broccoli, bell pepper, zucchini, and red onion to the same skillet. Stir well so the vegetables pick up the flavor left in the pan. Cook for 3 to 4 minutes, stirring from time to time, until the vegetables are tender-crisp and still bright.
- Add the cooked quinoa or brown rice to the skillet with the vegetables. Stir gently and let it warm through for 1 to 2 minutes. If the mixture seems dry, add a small splash of water so the grains loosen and mix more evenly with the vegetables.
- Slice the rested chicken into strips or bite-sized pieces, depending on how you want to serve it. Return the sliced chicken to the skillet and toss it gently with the vegetables and grains so everything is evenly combined.
- Turn off the heat and finish the dish with fresh lemon juice and chopped parsley. Taste and add a little more salt or pepper if needed. Serve warm with Greek yogurt sauce spooned over the top or on the side for extra protein and a creamy finish.
Notes
For a lower carb version, replace the quinoa or rice with cauliflower rice. For meal prep, divide the cooked chicken mixture into airtight containers and store in the refrigerator for up to 4 days. Keep the yogurt sauce separate until serving so the texture stays fresh.