Nutrition / Recipes

4 Easy One-Pan, High-Protein Post-Workout Dinners

Getting your protein fix shouldn’t require spending hours in your kitchen.

Protein is an integral part of the nutrition trifecta, which also includes fat and carbohydrates. While it provides your body with energy, in the form of calories, that’s far from its only job. Protein is part of pretty much every single aspect of your body, from your skin, hair, and fingernails to your muscles, digestive tract, and blood, explains Toby Amidor, MS, RDN, CDN, author of The Greek Yogurt Kitchen. It’s a vital part of  any diet, especially after a workout. Below we list some recipes for one-pan, high-protein, post-workout dinners.

“Protein, which is found in some hormones, antibodies, and digestive enzymes, also helps build and maintain the body by replacing worn out cells regularly and is also involved with blood clotting, an important function that prevents you from bleeding out.”

Despite protein’s vital importance, most women and elderly men are missing out on their daily recommended amount of protein. For this reason, Amidor presses the importance of including protein in every meal from a variety of sources—ideally about 30 grams per meal or snack. To help ensure that you get your daily dose, nutritionists share their favorite recipes for post-workout dinners.

Foil-Baked Norwegian Salmon

Salmon is one of the most nutritious fish out there, thanks to its healthy serving of Omega-3-fatty acids, the good-for-you type of fat that your body craves. For Jill Weisenberger, Virginia-based RDN and author of Prediabetes: A Complete Guide, this recipe from the Norwegian Seafood Council is a go-to, high-protein dinner recipe, because it’s also chock-full of carbs from the potatoes and vegetables, an essential nutrient that your body needs replenished after exercise. The best part? There’s practically no clean-up involved!

Ingredients:

1 pound Norwegian salmon fillet, skinned and deboned
2 cloves garlic
3 ounces of unsalted butter
Two sprigs of fresh thyme
2 tablespoons fresh dill
4 fingerling potatoes
1 zucchini
1 red onion
Salt and pepper to taste

Directions:

Sheet Pan Lemon Chicken with Potatoes and Carrots

Chicken is packed with protein. A skinless, cooked chicken thigh contains a whopping 28 grams—which is more than half of your recommended daily amount, depending on your body weight. Of course, you don’t want to overdo it, which is why it’s best to choose a recipe that incorporates nutrient veggies and starches as well. This one, created by Amidor, is the perfect one-pan, high-protein, post-workout dinner.

Ingredients:

¼ cup olive oil
2 lemons, 1 juiced and 1 thinly sliced
½ teaspoon salt
2 tablespoons chopped fresh rosemary
2 garlic cloves, minced
¼ teaspoon freshly ground black pepper
1-1/2 pounds skinless, boneless chicken thighs
1-1/2 pounds new potatoes, quartered
5 medium carrots, cut into ½-inch coins (about 1 pound)
2 medium parsnips, cut into ½-inch coins (about ½ pound)

Directions:

Spanish-Style Chicken in Tomato Sauce

This is another great chicken recipe that looks (and tastes) fancy, but is equally as easy to make as the last of Amidor’s dishes that we mentioned. The flavor comes from the mix of herbs and spices—onion, garlic, salt, pepper, and parsley—as well as the fresh veggies, including green bell pepper, white mushrooms, and canned tomatoes.

Ingredients:

1-1/4 pounds skinless, boneless chicken thighs
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
1 onion, chopped
1 garlic clove, minced
2 green bell peppers, seeded and cut into ¼-inch strips
10 ounces white mushrooms, thinly sliced
1 (28-ounce) can crushed tomatoes
2 tablespoons chopped fresh parsley, for garnish (optional)
¼ cup halved and pitted green olives, for garnish (optional)

Directions:

Summer Vegetarian Grain Bowl with Maple-Dijon Dressing

Not all protein comes in seafood and meat forms. This gluten-free, vegan dish created by Amy Gorin, RDN in New York, is packed with protein, thanks to kidney beans. Just one cup packs 43 grams—nearly your recommended daily dose!

Ingredients:

½ Vidalia onion, sliced
6 garlic cloves
1 yellow squash, sliced
½ lemon, sliced
2 tablespoons extra-virgin olive oil
1 ½ tablespoons balsamic vinegar
1 tablespoon pure maple syrup, from Canada
2 teaspoons Dijon mustard
1 cup grape tomatoes, halved
3 cups arugula
1 cup cooked quinoa, prepared with low-sodium vegetable broth according to package directions
1 cup low-sodium canned kidney beans, drained and rinsed
½ avocado, sliced
Salt and pepper to taste

Directions:

  1. Spray a grill or cast-iron grill pan with spray oil.
  2. Grill onions, garlic, and squash over medium-high heat, flipping once, until desired tenderness.
  3. Grill lemon wedges until lightly browned, turning once.
  4. Combine olive oil, vinegar, maple syrup, and mustard in a sealed container, such as a mason jar.
  5. Shake well until combined and set aside.
  6. Place a bed of arugula in two bowls and top with quinoa.
  7. Add grilled vegetables, tomatoes, kidney beans, and avocado.
  8. Drizzle with maple-Dijon dressing and add lemon wedge and enjoy immediately.
Nutrition Recipes

Subscribe

Welcome to the guidebook to your healthiest life. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Subscribe now for a weekly dose of inspiration and education.

I would like to receive weekly fitness articles and inspiration from Aaptiv Magazine.

Please click the checkbox to subscribe.