Looking for low calorie high protein meals?
Looking for low calorie high protein meals? This quick chicken‑and‑veggie bowl packs 30 g protein, under 300 calories, and stays satisfying for busy weekdays.
The chicken breast sizzles in the pan, releasing a light, nutty aroma. It turns golden brown while staying juicy, which keeps the protein punch high.
Next, the veggies get a quick toss in sesame oil, so they stay crisp and colorful. The whole bowl comes together in under half an hour, ideal for a weekday dinner.
Why You'll Love This Recipe
About the Ingredients
1.5 lbs (680g) skinless chicken breast, diced
Lean protein; you can swap for turkey breast if you prefer a milder flavor
2 cups (300g) broccoli florets
Provides fiber and vitamin C; frozen florets work in a pinch
1 cup (150g) cooked quinoa
Complete protein grain; cauliflower rice is a low‑carb alternative
1 red bell pepper, sliced
Adds sweetness and vitamin A; yellow or orange work too
2 tbsp (30ml) low‑sodium soy sauce
Adds umami; tamari works for gluten‑free
1 tbsp (15ml) sesame oil
Gives a nutty finish; use olive oil for a milder taste
1 tsp (5g) garlic powder
Convenient; fresh minced garlic adds extra zing
½ tsp (2g) black pepper
Freshly cracked gives best flavor
1 tbsp (10g) toasted sesame seeds
Adds crunch; omit if allergic
Step-by-Step Instructions
1. Prep chicken
Dice the chicken into bite‑size pieces. Toss with half the soy sauce and garlic powder. This starts the flavor base.
2. Season veggies
Combine broccoli and bell pepper with sesame oil, black pepper, and the remaining soy sauce. Coat evenly.
3. Cook chicken
Heat a large skillet over medium‑high heat. Add chicken and sauté 12 minutes at 400°F (200°C) until golden brown and internal temperature reaches 165°F (74°C).
4. Roast veggies
Spread seasoned veggies on a baking sheet. Roast 15 minutes at 425°F (220°C) until edges are slightly charred.
5. Heat quinoa
Warm cooked quinoa in a microwave for 1 minute or in a pan for 2 minutes, stirring occasionally.
6. Combine bowl
Divide quinoa into six containers. Top each with chicken and roasted veggies. Sprinkle sesame seeds on top.
7. Serve
Drizzle a final splash of soy sauce if desired. Enjoy warm or store cold for meal prep.
8. Store leftovers
Cool to room temperature, then refrigerate in airtight containers for up to 4 days or freeze for 2 months.
How to Store Looking for low calorie high protein meals?
Refrigerator
Cool to room temperature, then store in airtight containers for up to 4 days.
Freezer
Place portions in freezer‑safe bags; freeze up to 2 months.
Reheating
Microwave 90 seconds, stir, then heat another 30 seconds if needed.
Tips & Tricks
- Pat the chicken dry before cooking to get a good sear
- Cook quinoa ahead or use pre‑cooked packets to save time
- Spread the veggies in a single layer so they roast, not steam
Frequently Asked Questions
Q: How many calories are in each serving?
Each serving contains about 285 calories. The count comes from the chicken, quinoa, and a light amount of oil.
Q: Is this recipe dairy‑free?
Yes, the dish contains no dairy ingredients. It’s safe for lactose‑intolerant eaters.
Q: What’s the best way to keep the chicken moist?
Pat the pieces dry and sear them quickly over high heat. Finishing at the proper internal temperature locks in juices.
Q: Can I use brown rice instead of quinoa?
You can, but brown rice adds about 30 more calories per serving and changes the texture slightly.
Delicious Variations
- Swap chicken for 1.5 lbs (680g) firm tofu for a plant‑based version
- Replace quinoa with cauliflower rice for fewer carbs
- Add ½ tsp chili flakes for a spicy kick
Give this low‑calorie high‑protein bowl a try tonight and see how easy nutritious meals can be. Feel free to tweak the veggies or protein to suit your taste.
Looking for low calorie high protein meals? – Easy 20‑Min
Looking for low calorie high protein meals? This quick chicken‑and‑veggie bowl packs 30 g protein, under 300 calories, and stays satisfying for busy weekdays.
🧂 Ingredients
- 1.5 lbs (680g) skinless chicken breast, diced
- 2 cups (300g) broccoli florets
- 1 cup (150g) cooked quinoa
- 1 red bell pepper, sliced
- 2 tbsp (30ml) low‑sodium soy sauce
- 1 tbsp (15ml) sesame oil
- 1 tsp (5g) garlic powder
- ½ tsp (2g) black pepper
- 1 tbsp (10g) toasted sesame seeds
📋 Instructions
- 1Prep chicken — Dice the chicken into bite‑size pieces. Toss with half the soy sauce and garlic powder. This starts the flavor base.
- 2Season veggies — Combine broccoli and bell pepper with sesame oil, black pepper, and the remaining soy sauce. Coat evenly.
- 3Cook chicken — Heat a large skillet over medium‑high heat. Add chicken and sauté 12 minutes at 400°F (200°C) until golden brown and internal temperature reaches 165°F (74°C).
- 4Roast veggies — Spread seasoned veggies on a baking sheet. Roast 15 minutes at 425°F (220°C) until edges are slightly charred.
- 5Heat quinoa — Warm cooked quinoa in a microwave for 1 minute or in a pan for 2 minutes, stirring occasionally.
- 6Combine bowl — Divide quinoa into six containers. Top each with chicken and roasted veggies. Sprinkle sesame seeds on top.
- 7Serve — Drizzle a final splash of soy sauce if desired. Enjoy warm or store cold for meal prep.
- 8Store leftovers — Cool to room temperature, then refrigerate in airtight containers for up to 4 days or freeze for 2 months.
