Meals · High Protein
One-Pot Tomato Basil Chicken & White Bean Skillet (69g Protein)
This one-pot skillet meal features tender chicken breast simmered with cannellini beans and diced tomatoes, brightened with fresh basil. Each serving provides approximately 68 grams of protein and 571 calories.
Nutrition per serving
- Protein
- 69 g
- Calories
- 571
- Carbs
- 37 g
- Fat
- 17 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 tbsp olive oil
- 1.5 lbs boneless, skinless chicken breasts — cut into 1-inch pieces
- 1 medium yellow onion — diced
- 3 cloves garlic — minced
- 1 tsp dried oregano
- 1 28 oz can canned diced tomatoes — undrained
- 1/2 cup chicken broth
- 1 15 oz can canned cannellini beans — rinsed and drained
- 1/2 tsp salt — or to taste
- 1/4 tsp black pepper — or to taste
- 1/2 cup fresh basil leaves — chopped
- 1/4 cup Parmesan cheese — grated, for serving, optional
Steps
- Heat olive oil in a large, oven-safe skillet over medium-high heat. Add chicken pieces and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken from skillet and set aside.
- Reduce heat to medium. Add diced onion to the skillet and cook until softened, about 5 minutes. Add minced garlic and dried oregano, cooking for another minute until fragrant.
- Stir in the undrained diced tomatoes, chicken broth, and rinsed cannellini beans. Bring the mixture to a simmer.
- Return the browned chicken to the skillet. Reduce heat to low, cover, and simmer for 15-20 minutes, or until chicken is cooked through and the sauce has slightly thickened.
- Remove from heat. Stir in the chopped fresh basil. Taste and adjust seasoning with salt and pepper as needed.
- Serve hot, topped with grated Parmesan cheese if desired.
Why This Works
This skillet delivers 48g protein per serving by combining chicken breast with white beans. One of the highest-protein legumes at 7g per half cup. It's a complete one-pan meal: protein, fiber, and vegetables all cooked together.
One-Pan Layering
Brown the chicken first to build fond (caramelized bits), then deglaze with tomatoes to lift that flavor into the sauce. Add beans at the end to prevent mushiness. Fresh basil goes in off-heat to preserve its bright flavor and color.
Make It Your Own
Use cannellini, Great Northern, or chickpeas. Add spinach or kale in the last 2 minutes. This meal preps excellently. Flavors improve overnight.
Sources Research-Backed
Frequently Asked Questions
How long does chicken white bean skillet last?
4-5 days refrigerated in an airtight container. The flavors actually improve overnight as the tomatoes and basil meld. Reheat gently in a skillet or microwave. Add fresh basil when serving for brightest flavor.
Can I freeze tomato basil chicken skillet?
Yes. Freeze for up to 3 months. The beans and tomatoes hold up well. Thaw overnight and reheat on stovetop. Add fresh basil after reheating. Frozen basil turns brown and loses flavor.
Is chicken white bean skillet gluten-free?
Yes. Chicken, beans, tomatoes, and all seasonings are naturally gluten-free. Verify your chicken broth if using any. Some brands contain wheat. This is a naturally gluten-free, high-protein meal.
Can I use chicken thighs instead of breasts?
Yes. Chicken thighs have slightly more fat and stay more moist. Cook to 165°F. They may need 2-3 extra minutes. Protein is similar (26g per 100g for thighs vs 31g for breast). The flavor is richer.
