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High Protein Ground Chicken Skillet - Fast, Flavorful, and Filling

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 tablespoon olive oil (or avocado oil)
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 medium zucchini, diced
  • 1 cup broccoli florets, small bite-size pieces
  • 1 pound ground chicken (93–96% lean works best)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder or ground cumin (optional, for warmth)
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • 2 tablespoons tomato paste
  • 1/2 cup low-sodium chicken broth (or water)
  • 1 tablespoon low-sodium soy sauce or coconut aminos
  • 1 teaspoon Dijon mustard (for tang and depth)
  • 1/2 lemon, juiced (about 1–2 teaspoons)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Cooked brown rice, quinoa, or cauliflower rice for serving (optional)

Method
 

  1. Prep first: Dice your veggies and mince the garlic so everything is ready to go. This skillet moves fast once it starts cooking.
  2. Heat the pan: Warm the olive oil in a large skillet over medium-high heat. Add the onion and cook 2–3 minutes until it softens and turns translucent.
  3. Aromatics in: Stir in the garlic and cook 30 seconds until fragrant. Avoid browning the garlic too much so it doesn’t turn bitter.
  4. Add the vegetables: Toss in the bell pepper, zucchini, and broccoli. Season with a pinch of salt and pepper. Cook 4–5 minutes, stirring occasionally, until slightly tender but still bright.
  5. Push and brown: Push the veggies to the edges of the skillet. Add the ground chicken to the center in an even layer. Let it sear for 2 minutes without stirring to develop color.
  6. Break it up: Use a spatula to break the chicken into small crumbles. Season with the remaining salt, black pepper, smoked paprika, and your optional spices. Cook 4–6 minutes until no longer pink.
  7. Add the flavor base: Stir in the tomato paste and cook 1 minute to caramelize it slightly. This deepens the flavor and gives the sauce body.
  8. Deglaze: Pour in the chicken broth, soy sauce, and Dijon. Scrape up any browned bits from the bottom of the pan. Simmer 2–3 minutes until slightly thickened and glossy.
  9. Finish with brightness: Turn off the heat and stir in the lemon juice. Taste and adjust seasoning. Add more salt, pepper, or red pepper flakes as needed.
  10. Garnish and serve: Sprinkle with chopped parsley or cilantro. Serve over rice, quinoa, or cauliflower rice, or spoon into lettuce cups for a low-carb option.