45g Protein Chicken Meal – Lightning-Fast & Delicious

You know those nights when you’re starving but don’t want to spend forever in the kitchen? That’s exactly why I created this high protein chicken meal – it’s my go-to when I need something fast, filling, and packed with nutrition. I’ve been making this exact combo (chicken, eggs, and broccoli) for years, especially during busy weeks when meal prep saves my sanity. What I love most is how simple it is – just a few basic ingredients transform into a seriously satisfying plate. No fancy techniques, no weird ingredients, just clean, protein-packed goodness that keeps me energized without weighing me down.

Why You’ll Love This High Protein Chicken Meal

Let me tell you why this dish is my absolute favorite for weeknights (and meal prep Sundays!):

• Lightning fast: From fridge to plate in 20 minutes flat – I’ve timed it during my craziest work nights!
• Protein powerhouse: 45g of protein per serving keeps me full for hours without that heavy feeling.
• Meal prep magic: The flavors actually get better after a day in the fridge – my lunchbox never looked so good.
• Pantry-friendly: Just chicken, eggs, broccoli and basic seasonings – no last-minute grocery runs needed.
• Customizable: Swap veggies or spices depending what’s in season (or what’s about to go bad in your crisper drawer).

Trust me, once you try this combo, you’ll understand why I make it at least twice a week!

Ingredients for Your High Protein Chicken Meal

Okay, here’s the beautiful simplicity of what you’ll need – I always have these basics on hand for last-minute dinners:

• 1 lb chicken breast – cut into 1-inch chunks (trust me, uniform pieces cook evenly)
• 2 large eggs – the good ones with bright orange yolks if you can find them
• 2 cups broccoli florets – fresh, not frozen (those get way too mushy)
• 1 tablespoon olive oil – my everyday cooking hero
• ½ teaspoon garlic powder – the lazy cook’s best friend
• ½ teaspoon salt – kosher salt works magic here
• ½ teaspoon black pepper – freshly cracked if you’re feeling fancy
• Cooking spray or butter – just a smidge for those perfect eggs

See? Nothing complicated – just real food that actually fills you up!

How to Make This High Protein Chicken Meal

Alright, let’s get cooking! This comes together so fast you’ll barely have time to clean as you go (though I always try – future me appreciates it). Here’s exactly how I make this perfect protein-packed plate:

Cooking the Chicken

First, heat that olive oil in a large skillet over medium heat – you want it hot enough that the chicken sizzles when it hits the pan, but not smoking. Add your seasoned chicken chunks in a single layer (no crowding!) and let them cook undisturbed for 3-4 minutes per side. You’re looking for that gorgeous golden color and an internal temp of 165°F. Pro tip: resist the urge to constantly flip – that beautiful crust needs time to develop!

Preparing the Broccoli

While the chicken works its magic, toss your broccoli florets in a microwave-safe bowl with a tablespoon of water. Cover with a damp paper towel and nuke for 3 minutes – they should be bright green and tender-crisp. No microwave? Steam them for about 5 minutes instead. I like to hit mine with a tiny pinch of flaky salt right before serving.

Cooking the Eggs

Last but not least – the eggs! Lightly grease a small nonstick pan with butter or spray over low heat. Beat your eggs with a fork until just combined (no overmixing!) and pour them in. Let them set for about 30 seconds before gently folding with a spatula to create soft, pillowy curds. They should still look slightly wet when you take them off the heat – they’ll finish cooking from the residual heat.

Tips for the Best High Protein Chicken Meal

Here are my hard-earned secrets for making this dish absolutely perfect every single time:

Fresh is best: That pre-cut broccoli from the store? It’s already losing moisture. Take the extra minute to chop fresh florets – they steam up crisper and sweeter. Same goes for the chicken – I avoid pre-cut chunks because they tend to dry out faster.

Season with confidence: Don’t be shy with the garlic powder! I often add an extra pinch because it makes the chicken crust irresistible. Taste as you go – you can always add more salt at the end.

Eggs done right: The second you think “maybe 30 more seconds” – take them off! They’ll keep cooking on the plate. Scrambled eggs should be soft and slightly shiny, not dry and crumbly.

Ingredient Substitutions for Your High Protein Chicken Meal

Listen, I know we don’t always have exactly what a recipe calls for – here’s how to adapt this meal when your fridge looks bare:

Chicken alternatives: Turkey breast works beautifully (just watch the cook time – it dries out faster). For pescatarians, firm white fish like cod or halibut makes a great swap – sear it quickly over high heat instead.

Broccoli swaps: Cauliflower florets steam up nicely, or try asparagus spears for something different. Frozen peas (thawed!) add a pop of sweetness in a pinch.

Egg variations: Out of eggs? A scoop of cottage cheese adds creamy protein instead. For vegans, crumbled extra-firm tofu scrambled with turmeric mimics the texture surprisingly well!

The beauty of this dish? It’s endlessly adaptable while keeping that protein punch.

Serving Suggestions for Your High Protein Chicken Meal

Now for the fun part – plating up this protein powerhouse! My favorite way is simply with a lemon wedge for bright acidity, but here are my go-to pairings when I want to bulk it up:

• Complex carbs: A scoop of quinoa or brown rice soaks up all those delicious juices perfectly
• Fresh crunch: A quick side salad with cucumbers and radishes adds texture contrast
• Creamy element: Sometimes I’ll dollop on some Greek yogurt with herbs for richness

The best part? This meal stands strong on its own or plays well with others – your call!

Storing and Reheating Your High Protein Chicken Meal

Here’s my foolproof method for keeping leftovers tasty – because let’s be real, I always make extra! Store everything together in an airtight container (I swear by glass meal prep boxes) for up to 3 days. When reheating, do the eggs separately – microwave them for just 20 seconds while the chicken and broccoli get a quick 45-second zap. Pro tip: add a splash of water before reheating to keep the chicken juicy. The broccoli might lose some crispness, but it’s still delicious tossed with a little extra olive oil!

Nutritional Information for Your High Protein Chicken Meal

Here’s why this plate packs such a powerful nutritional punch – per serving, you’re looking at about 480 calories with a whopping 45g of protein (that’s more than three eggs!). The breakdown? 20g of healthy fats from the olive oil and eggs, just 10g carbs from the broccoli, and 4g of filling fiber. Keep in mind these are estimates – exact numbers will vary slightly based on your exact ingredients and portion sizes. But the bottom line? This meal fuels your body right without any guesswork!

Frequently Asked Questions About High Protein Chicken Meals

Can I meal prep this chicken broccoli plate?
Absolutely! This is my Sunday meal prep superstar. Cook everything as directed, let it cool completely, then portion into containers. The flavors actually improve overnight! Just reheat gently to keep the eggs fluffy.

What if I don’t like broccoli?
No problem! Swap in cauliflower, zucchini, or even green beans – any veggie you enjoy works. The key is keeping that clean eating dinner vibe with fresh, simple ingredients.

How can I boost the protein more?
Try adding a sprinkle of feta cheese or tossing in some chickpeas. Sometimes I’ll double the eggs for an extra protein punch in my simple protein meal.

Any seasoning variations?
Oh yes! I love switching up the spices – try smoked paprika with the chicken or a pinch of red pepper flakes on the eggs. This easy high protein dinner is your canvas!

Share Your High Protein Chicken Meal Experience

Did you try this recipe? I’d love to hear how it turned out! Tag me on Instagram with your chicken broccoli plate creations or leave a comment below – your tips might help the next home cook nail this easy high protein dinner!

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