High Protein Chicken Dinner Recipe Is A One Bowl Wonder– Easy, Filling, and Cozy

This is the kind of weeknight dinner that makes everything feel easier: one bowl, big flavor, and plenty of protein to keep you full. It’s hearty without being heavy, and it comes together with simple ingredients you can find anywhere. Think juicy chicken, fiber-packed beans, and tender grains, all pulled together with bright herbs and a creamy, tangy sauce.

It’s the kind of meal you’ll want on repeat because it hits that perfect balance of tasty and good-for-you. And the best part? Cleanup is a breeze.

What Makes This Special

This bowl is designed to be satisfying without a ton of fuss.

You get a complete meal—protein, grains, and veggies—in one cozy serving. The flavors are fresh and layered: savory spices, a hint of lemon, and a creamy yogurt drizzle that makes everything pop. It’s flexible too, so you can swap ingredients based on what you have.

And with around 35–45 grams of protein per serving, it squarely counts as a high-protein dinner that doesn’t feel like “diet food.”

Shopping List

• Protein: 1 lb boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
• Beans: 1 can (15 oz) chickpeas, drained and rinsed
• Grain: 1 cup dry quinoa or brown rice
• Veggies: 1 red bell pepper (diced), 1 small red onion (sliced), 2 cups baby spinach
• Seasonings: 2 tsp smoked paprika, 1 tsp ground cumin, 1 tsp garlic powder, 1/2 tsp dried oregano, 1/4 tsp chili flakes (optional), salt and black pepper
• Pan Sauce: 2 tbsp olive oil, 2 cloves garlic (minced), zest and juice of 1 lemon, 1/2 cup low-sodium chicken broth
• Yogurt Drizzle: 1/2 cup plain Greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, pinch of salt
• Fresh Finish: 1/4 cup chopped parsley or cilantro
• Optional Toppings: cherry tomatoes, feta crumbles, sliced avocado, hot sauce

How to Make It

1. Cook the grain. Rinse quinoa (or prepare brown rice) according to package directions. Fluff and set aside. This forms the hearty base of your bowl.
2. Season the chicken. In a bowl, toss the chicken with smoked paprika, cumin, garlic powder, oregano, chili flakes (if using), 1/2 tsp salt, and black pepper.
   Add 1 tbsp olive oil to help the spices coat evenly.
3. Sear the chicken. Heat a large skillet over medium-high. Add 1 tbsp olive oil. Cook the chicken in a single layer for 5–7 minutes, flipping once, until browned and cooked through. Transfer to a plate.
4. Sauté the veggies. In the same skillet, add the red onion and bell pepper with a pinch of salt. Cook 3–4 minutes until slightly softened. Stir in the minced garlic and cook 30 seconds until fragrant.
5. Build the pan sauce. Add the chicken broth, lemon zest, and lemon juice. Scrape up the browned bits from the pan—this is where the flavor is. Let it simmer for 1–2 minutes to reduce slightly.
6. Add chickpeas and spinach. Stir in the chickpeas and cook 2 minutes to warm through. Fold in the spinach until just wilted.
7. Bring it together. Return the chicken to the pan and toss to coat in the sauce. Taste and adjust salt, pepper, or lemon as needed. You want it bright and well-seasoned.
8. Make the yogurt drizzle. In a small bowl, whisk Greek yogurt with olive oil, lemon juice, and a pinch of salt until smooth.
9. Assemble the bowls. Add a scoop of quinoa or brown rice to each bowl. Top with the chicken and veggie mix, spoon over some pan sauce, and drizzle with the yogurt. Finish with chopped herbs. Add optional toppings if you like.
   

How to Store

Store the chicken, veggies, and grain together in an airtight container for up to 4 days in the fridge. Keep the yogurt drizzle in a separate container so it stays fresh and creamy.

Reheat the bowl gently in the microwave or on the stovetop with a splash of water or broth to keep it moist. Add the yogurt and fresh herbs after reheating. If freezing, freeze the chicken and veggies separately from the grain and sauce for best texture.

Why This is Good for You

• High protein: Chicken and Greek yogurt deliver a strong protein punch that supports muscle repair and keeps you full longer.
• Fiber-rich: Chickpeas, quinoa, and veggies add fiber for steady energy and good digestion.
• Balanced macros: You get a mix of protein, complex carbs, and healthy fats from olive oil and optional avocado.
• Nutrient-dense: Spinach and peppers bring vitamins A, C, K, and antioxidants.
  

  Lemon adds brightness and a dose of vitamin C.

  
  
• Smart sodium control: Using low-sodium broth and seasoning yourself keeps the salt level in check without losing flavor.

Common Mistakes to Avoid

• Overcrowding the pan: If you pile in the chicken, it steams instead of browns. Cook in batches for a better sear and more flavor.
• Skipping the deglaze: Those browned bits are gold. Adding broth and lemon to deglaze makes the sauce rich and savory.
• Under-seasoning: Taste at the end and adjust salt, pepper, and lemon.
  

  A squeeze more lemon can bring the whole bowl to life.

  
  
• Overcooking the spinach: Add it at the end and fold gently. It should be just wilted, not mushy.
• Thick yogurt drizzle: If the yogurt is too thick to drizzle, loosen it with a teaspoon of water or more lemon juice.

Recipe Variations

• Swap the protein: Use turkey, lean ground beef, shrimp, or firm tofu. For tofu, press, cube, and sear until crisp before saucing.
• Different beans: Try white beans or black beans if that’s what you have.
  

  They add similar fiber and creaminess.

  
  
• Change the grain: Farro, barley, or cauliflower rice all work. Choose what fits your taste or dietary needs.
• Spice profile: Go Mediterranean with oregano and thyme, or Tex-Mex with chili powder, cumin, and a splash of lime.
• Dairy-free: Use a tahini-lemon sauce or a cashew cream instead of Greek yogurt for a creamy finish without dairy.
• Extra veggies: Zucchini, mushrooms, or roasted sweet potatoes are great additions to bulk up the bowl.
• Add crunch: Toasted almonds, pumpkin seeds, or crispy chickpeas add a satisfying texture on top.

FAQ

How much protein is in a serving? (makes 4 servings)

With chicken, chickpeas, and Greek yogurt, you can expect roughly 35–45 grams of protein per serving, depending on portion sizes and whether you use quinoa or rice. If you want even more, add extra chicken or top with a sprinkle of feta.

Can I make this ahead for meal prep?

Yes.

Cook everything and portion into containers with the grain. Keep the yogurt sauce separate. It reheats well and stays tasty for up to 4 days in the fridge.

What if I don’t have quinoa?

Use brown rice, farro, barley, or couscous.

If you want a lower-carb option, use cauliflower rice or a bed of greens and keep the sauce generous.

How do I keep the chicken from drying out?

Use thighs for more forgiveness, and don’t overcook. Sear on medium-high for color, then finish in the sauce for moisture. Rest the chicken a couple of minutes before tossing it back in.

Is there a vegetarian version?

Absolutely.

Swap the chicken for tofu or tempeh and keep the chickpeas. You’ll still get a high-protein, satisfying bowl with great texture and flavor.

Can I make it spicy?

Yes. Add extra chili flakes, a pinch of cayenne, or a splash of hot sauce at the end.

Jalapeño slices on top also work well.

What if I’m gluten-free?

This recipe is naturally gluten-free if you use quinoa or rice and check that your broth and spices are certified gluten-free.

Can I use rotisserie chicken?

Yes. Shred it and warm it in the pan sauce with the veggies and chickpeas. It’s a great shortcut and still gives you a high-protein bowl with minimal effort.

Final Thoughts

This one-bowl dinner proves you don’t need complicated steps to get a satisfying, high-protein meal.

It’s flexible, flavorful, and easy to adapt to your kitchen and your taste. Keep the basics—good seasoning, a bright sauce, and a creamy finish—and you’ll have a reliable weeknight favorite. Make it once, and it’ll earn a spot in your weekly rotation.