Protein Atlas
One-Pot Tomato Basil Chicken & White Bean Skillet high-protein recipe

Meals · High Protein

One-Pot Tomato Basil Chicken & White Bean Skillet

This one-pot skillet meal features tender chicken breast simmered with cannellini beans and diced tomatoes, brightened with fresh basil. Each serving provides approximately 48 grams of protein and 610 calories.

Serves 4 bowls
69g protein 571 cal
Prep Time 15 min
Cook Time 25 min
Total Time 40 min

Nutrition per serving

Protein
69 g
Calories
571

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

4 servings
  • 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

  1. 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.
  2. 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.
  3. Stir in the undrained diced tomatoes, chicken broth, and rinsed cannellini beans. Bring the mixture to a simmer.
  4. 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.
  5. Remove from heat. Stir in the chopped fresh basil. Taste and adjust seasoning with salt and pepper as needed.
  6. 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.