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EatingWell
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 forSheet-Pan Chicken Fajita Bowls.
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 simplerimmed baking sheet. Yes, it’s great for baking cookies, but it really shines when it comes to making a complete meal, fast.
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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.
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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.
It’s also possible to prep components ahead of time, thanks to a few simple strategies. First, mix the spices. Combine them in a jar, then cover with a lid and store until ready to use. Consider slicing 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.
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We love the recipe as written, but there are plenty of ways to modify and reinvent the dish. For example, instead of leaning into southwest flavors, try simple swaps for a more 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. It could even be a regional swap. For example, 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.
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 perfectprotein-packed mealthat’s fantastic for feeding your active and busy family.
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