30g Protein Low Calorie Dinner Ideas

Ever had green veggies so flavorful they steal the show?

Picture this: a quick, colorful, and oh-so-healthy dish that’s packed to the brim with protein yet low on the calorie count! This one-pan wonder brings together chicken (or tofu if you’re feeling sassy), vibrant bell peppers, and crunchy broccoli into a delightful medley that pleases both the palate and the waistline. Trust me, your dinner table will thank you for it!

Why make this recipe

You’re likely juggling a million things daily, and dinner shouldn’t add to your stress, right? With this dish, you’ll embrace an easy cleanup, get your dose of veggies, and feel good about what you’re eating—all in about 20 minutes flat. Plus, it’s family-friendly! Kids and picky family members can totally vibe with this colorful feast. Who knows? You might even convert a few veggie skeptics along the way. 😉

Ingredients

You don’t need fancy stuff — just these basics!

• 1 lb chicken breast (or tofu)
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 tablespoon olive oil
• 1 tablespoon soy sauce (or coconut aminos)
• 2 cloves garlic, minced
• Salt and pepper to taste
• Optional: sesame seeds for garnish

Directions

Let’s get to cooking! Follow these steps:

1. Cut the chicken breast into bite-sized pieces.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
3. Toss in the broccoli and bell pepper, stirring to combine.
4. Mix in the garlic, soy sauce, salt, and pepper. Cook until the veggies are crisp-tender.
5. Plate it up and sprinkle sesame seeds on top, if desired.

How to make 30g Protein Low Calorie Dinner Ideas (Overview)

Picture this: you’ll sauté your protein until it gets a golden hug, then toss in some crisp veggies until they shimmer with color. The key? Don’t skip toasting the garlic—it totally elevates the dish! Seriously, your kitchen will smell like a gourmet restaurant. Sauté, mix, and voilà! Dinner is ready to wow your taste buds.

How to serve 30g Protein Low Calorie Dinner Ideas

Serve this vibrant dish in a shallow bowl to really showcase all those colors! Drizzle some extra soy sauce for a savory kick, and don’t forget a sprinkle of sesame seeds for that added crunch. You can practically hear the crunch as you dig in! Pair it with a side of brown rice or quinoa for a complete meal that looks as good as it tastes. 🍚

How to store 30g Protein Low Calorie Dinner Ideas

Feeling like leftovers? You’re in luck! This dish stays fresh in the fridge for about 3 to 4 days. Just pop it in an airtight container, and you’re golden. For those of you who love planning ahead, it freezes well too—just make sure to thaw it overnight before reheating. I mean, who doesn’t love a meal that’s ready to go when you are?

Tips to make 30g Protein Low Calorie Dinner Ideas

1. Marinate the chicken for extra flavor. A little soy sauce and garlic mix work wonders!
2. Switch up your veggies! Got some leftover snap peas or carrots? Toss ’em in!
3. For extra crunch, add a sprinkle of crushed red pepper flakes—spice it up! 🌶
4. Keep an eye on those veggies. You want them crisp, not mushy!
5. For a gluten-free option, choose tamari instead of soy sauce.

Variation

Feeling adventurous? Turn this dish into a vegan delight by swapping chicken for tofu or chickpeas. You can also experiment with different sauces like teriyaki for a sweet twist. Add some spice and switch up the veggies based on your cravings—there’s no wrong way to make it!

FAQs

1. Can I meal prep this dish?
Absolutely! It stores well in the fridge and tastes even better the next day.

2. What if I don’t like broccoli?
Swap it with your favorite veggies like asparagus or green beans. You do you!

3. How do I add more protein?
Add a side of edamame or sprinkle your plate with pumpkin seeds for a protein boost.

📌 Pin this recipe for your next cozy dinner night!

30g Protein Low Calorie Chicken and Veggie Stir-Fry

A quick, colorful, and healthy one-pan dish featuring chicken, vibrant bell peppers, and crunchy broccoli, perfect for a family-friendly meal in about 20 minutes.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: American, Asian

Calories: 350

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 1 lb chicken breast (or tofu) Use tofu for a vegan option.
• 2 cups broccoli florets Fresh or frozen can be used.
• 1 piece bell pepper, sliced Any color will work.
• 1 tablespoon olive oil For sautéing.
• 1 tablespoon soy sauce (or coconut aminos) Use tamari for a gluten-free option.
• 2 cloves garlic, minced Fresh garlic preferred for flavor.
• to taste Salt and pepper Adjust to preference.
• sesame seeds for garnish (optional) Adds a nice crunch.

Method

 

Cooking Instructions

1. Cut the chicken breast into bite-sized pieces.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
3. Toss in the broccoli and bell pepper, stirring to combine.
4. Mix in the garlic, soy sauce, salt, and pepper. Cook until the veggies are crisp-tender.
5. Plate it up and sprinkle sesame seeds on top, if desired.

Notes

This dish can be stored in the fridge for 3 to 4 days and freezes well. For added flavor, marinate the chicken beforehand or add red pepper flakes for extra spice.