The Easy High-Protein Dinner I Make Every Week

• A dietitian’s go-to easy high-protein weekly meal is Sheet-Pan Chicken Fajita Bowls.
• This recipe is perfect for weeknights because everything is baked on a single pan to create one complete meal that’s equally easy to clean up.
• You can save even more time by doing some prep work or swap ingredients to customize the meal to your family’s preferences.

My family isn’t just busy; we’re active. My daughter plays school sports and swims, my husband is an avid runner and bike commuter and I teach fitness classes at my local gym. To meet the energy demands of those activities, we have to be smart about how we fuel ourselves. A granola bar and a handful of pretzels isn’t going to cut it. We need more—a well-rounded, protein-packed meal. Luckily, creating that meal is easy, thanks to my recipe for Sheet-Pan Chicken Fajita Bowls. 

What Makes This Recipe So Easy

When I was in my 20’s and cooking for myself and my husband, I could leisurely prepare meals, because who cared if we ate at 6pm or 8pm? We didn’t. Twenty years later the thought of leisurely cooking on a weekday seems like an impossible feat. That’s okay though, because with time, I’ve adapted. I’ve learned ways to save time and work smarter in the kitchen, without sacrificing nutrition or flavor. One of my necessary tools for success for preparing a high-protein meal is a simple rimmed baking sheet. Yes, it’s great for baking cookies, but it really shines when it comes to making a complete meal, fast.

Why High-Protein Meals Are Important

Protein is an essential nutrient that can be found in the body. It’s important for skin, bone, muscle and body tissues and plays an important role in metabolism, digestion and transporting oxygen. Consuming dietary sources of protein helps replenish what’s lost from natural wear and tear caused by exercise and daily living. That’s why I try to find delicious ways to enjoy it! My family enjoys fish, poultry and occasionally beef, but we also love plant-based proteins such as nuts, seeds, tofu and beans. Eating both plant- and animal-based proteins ensures that we’re getting a variety of nutrients that support healthy and strong bodies.

Benefits of Sheet Pan Meals

The benefit of using a baking sheet for cooking lean proteins like chicken breast is that you let the oven do all the work for you. Since chicken tenders are thin and roughly all the same size, they need only a short time to fully cook. There’s almost no “hands-on” time like with other cooking methods, which means the food can cook while you do something else.  

Another benefit to the sheet pan is the ability to cook other foods right along with your protein. These Sheet-Pan Chicken Fajita Bowls, which pack a whopping 43 grams of protein per serving, include sliced bell peppers, onions and kale, for example. I love adding plant-based proteins to meals too, so there’s also a full can of black beans in the recipe. With the variety of foods, everyone feels satisfied.

Make Ahead Tips

Save yourself extra time on busy weeknights by prepping components ahead of time, thanks to a few simple strategies:

• Make The Spice Blend: Mix the spices by combining them in a jar, and then cover with a lid. Store in your pantry until ready to use. Consider doubling the spice mix recipe so you have easily add this fajita seasoning to other meals or a future batch of these sheet pan fajitas.
• Prep The Vegetables: Slice the bell peppers and the onions at least 2 or 3 days before cooking. I try to do this on weekends or when there’s a 5-minute break in my schedule. It doesn’t take long but will save time when it’s time to cook. 
• Make The Dressing: Once you prep ahead the spice blend, you can also mix together the yogurt dressing a day or two ahead. Whisk it again before serving if the liquid separates.

Make It Your Own

My family loves the recipe as written, but there are plenty of ways to modify and reinvent the dish thanks to a few simple swaps:

• Italian Version: Omit the spices, but add oregano and garlic; keep the chicken, peppers, onion and kale, but swap in white beans for the black beans.
• Cajun Version: Use a salt-free cajun spice blend and try green beans, okra and onion. Instead of black beans, go for kidney beans or black-eyed peas.
• Protein Swap: Try shrimp or extra-firm tofu cubes in place of the chicken to change up your main protein.

More High-Protein Sheet Pan Meals to Try

Our Expert Take

I’ve been making sheet-pan meals for a long time, and this high-protein Sheet-Pan Chicken Fajita Bowls recipe has become a family favorite. It’s a meal that’s always delicious and satisfying, thanks to both plant- and animal-based proteins. Plus, I love the possibility of customization, which makes it easy to switch things up based on preferences and ingredient availability. I appreciate the simplicity too, especially when it comes to prepping the ingredients, cooking the meal and cleaning up afterward. It’s the perfect protein-packed meal that’s fantastic for feeding your active and busy family.