High-Protein Chicken and White Bean Skillet Recipe

Name: High-Protein Chicken and White Bean Skillet Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1 1/2 lb boneless, skinless chicken breasts; 2 tbsp olive oil; 4 cloves garlic, minced; 2 (15 oz) cans cannellini beans, drained and rinsed; 3/4 cup low-sodium chicken broth; 5 oz baby spinach; 1/2 cup grated parmesan cheese; 2 tbsp lemon juice; 1 tsp Italian seasoning; 1/2 tsp salt; 1/4 tsp black pepper

Sliced seared chicken breast fanned over a skillet of white beans, wilted spinach, and melted parmesan in a lemony pan sauce.

Searing the chicken first builds a browned crust and leaves fond in the pan that becomes the base of the sauce, so nothing extra is needed for flavor. Cannellini beans and parmesan stack additional protein on top of the chicken without adding a second dish to wash, landing each serving around 50 grams of protein.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 4

Ingredients

Servings4

Dietary goal:

1 1/2 lb boneless, skinless chicken breasts
2 tbsp olive oil
4 cloves garlic, minced
2 (15 oz) cans cannellini beans, drained and rinsed
3/4 cup low-sodium chicken broth
5 oz baby spinach
1/2 cup grated parmesan cheese
2 tbsp lemon juice
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp black pepper

Nutrition per serving

Calories: 486
Protein: 54g
Carbs: 31g
Fat: 16g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

1Pat the chicken breasts dry with paper towels, then season both sides with the Italian seasoning, salt, and pepper.
2Heat the olive oil in a large skillet over medium-high heat. Add the chicken and sear for 5-6 minutes per side, without moving it, until golden brown and an instant-read thermometer inserted into the thickest part reads 165°F. Transfer to a plate and tent with foil.USDA safe minimum for poultry: 165°F (74°C)
3Reduce the heat to medium and add the garlic to the same skillet. Cook for 30 seconds, stirring constantly, until fragrant.
4Add the cannellini beans and chicken broth, scraping up the browned bits from the bottom of the pan with a wooden spoon. Simmer for 3 minutes.
5Stir in the baby spinach a handful at a time, letting each addition wilt before adding more, about 2 minutes total.
6Remove the skillet from the heat and stir in the lemon juice and parmesan cheese until the cheese melts into the sauce.
7Slice the rested chicken and return it (along with any accumulated juices) to the skillet, spooning the beans and sauce over the top before serving.

How to Use a Meat Thermometer

Tips & variations

Swap the chicken breasts for the same weight of chicken thighs if preferred; they take slightly longer to sear through, closer to 7-8 minutes per side.
Cottage cheese stirred in at the end instead of parmesan adds even more protein per serving, though it changes the sauce texture from silky to slightly grainy.
White beans can be swapped for chickpeas without changing the cook time.
For a lower-carb version, skip the beans and add a second cup of spinach along with a handful of chopped kale.

Storage & reheating

Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently in a skillet over medium-low heat with a splash of broth or water to loosen the sauce, since the parmesan can seize up when reheated too fast in the microwave.

Tips from the Tulo kitchen

Pounding the thicker end of the chicken breast to an even thickness before seasoning helps both ends finish cooking at the same time.
Pre-shredded parmesan often contains anti-caking starch that keeps it from melting smoothly; block parmesan grated fresh melts into the sauce more evenly.

FAQ

How much protein is in this dish?

Each of the four servings has roughly 50 grams of protein, coming mainly from the chicken breast, with additional protein from the cannellini beans and parmesan.

Can this be made ahead for meal prep?

Yes. Cook the full recipe, then divide it into containers once cooled. The beans and sauce hold up well over 4 days in the fridge; add a splash of broth when reheating so the sauce doesn't dry out.

Can frozen spinach be used instead of fresh?

Yes, use about 1 cup of thawed and well-drained frozen spinach in place of the 5 ounces of fresh; squeeze out excess water first or the sauce will turn watery.

What can be served alongside this for a more filling meal?

Crusty bread for soaking up the sauce, or a bed of rice or orzo, both work well since the sauce is thin enough to absorb into a starch.