Skillet Chicken and White Beans

Name: Skillet Chicken and White Beans
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Cuisine: American
Ingredients: 2 lbs (about 4 medium) boneless, skinless chicken breasts; 2 cans (15 oz each) white cannellini beans, drained and rinsed; 1/3 cup sun-dried tomatoes in oil, roughly chopped; 4 cloves garlic, minced; 3 cups fresh baby spinach; 1/2 cup low-sodium chicken broth; 1/4 cup grated Parmesan cheese; 2 tablespoons olive oil (or oil from the sun-dried tomato jar); 1 teaspoon smoked paprika; 1 teaspoon dried Italian seasoning; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/2 teaspoon kosher salt, plus more to taste; 1/4 teaspoon black pepper; 1/4 teaspoon red pepper flakes (optional); Fresh parsley or basil for garnish (optional)

Published by Fork Around & Find Out Kitchen — presented in the Lila editorial voice. Editorial standards

Quick Answer

High protein meals can be made quickly by combining lean proteins like chicken breast with legumes like white beans, which together provide complete nutrition in a single pan. This skillet recipe delivers approximately 45 grams of protein per serving in about 30 minutes using ingredients most grocery stores carry year-round.

Jump to Recipe

This high-protein skillet meal combines lean chicken breast with white beans for a dinner that's filling without being heavy. Simple ingredients, real protein, minimal cleanup.

It's a good weeknight meal for anyone watching their protein intake. Sear the chicken well first, and let the beans simmer in those same drippings.

Prep10 minutes

Cook22 minutes

Total32 minutes

Serves4 servings

DifficultyEasy

Ingredients

Servings

2 lbs (about 4 medium) boneless, skinless chicken breasts
2 cans (15 oz each) white cannellini beans, drained and rinsed
1/3 cup sun-dried tomatoes in oil, roughly chopped
4 cloves garlic, minced
3 cups fresh baby spinach
1/2 cup low-sodium chicken broth
1/4 cup grated Parmesan cheese
2 tablespoons olive oil (or oil from the sun-dried tomato jar)
1 teaspoon smoked paprika
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional)
Fresh parsley or basil for garnish (optional)

Instructions

1Pat the chicken breasts completely dry with paper towels — this is non-negotiable if you want a proper sear. Mix together the smoked paprika, Italian seasoning, garlic powder, onion powder, salt, and black pepper in a small bowl, then season both sides of each chicken breast generously.
2Heat a large (12-inch) skillet over medium-high heat. Add the olive oil and let it get hot until it shimmers, about 1 minute. Add the chicken breasts and do not touch them for 5 to 6 minutes. You're looking for a deep golden-brown crust. Flip and cook another 5 to 6 minutes, or until an instant-read thermometer reads 165°F at the thickest part. Transfer chicken to a cutting board and tent loosely with foil.
3Reduce heat to medium. Add the sun-dried tomatoes to the same skillet and let them sizzle for about 30 seconds. Add the minced garlic and red pepper flakes if using. Cook, stirring frequently, for 60 seconds until fragrant — don't let the garlic brown.
4Pour in the chicken broth and scrape up any browned bits from the bottom of the pan. Those bits are flavor and they know it.
5Add both cans of drained white beans to the skillet. Stir to combine everything and let it cook over medium heat for 3 to 4 minutes, stirring occasionally, until the beans have absorbed some of the liquid and the mixture is slightly creamy.
6Add the fresh spinach in two or three handfuls, stirring between each addition. The spinach will wilt down in about 2 minutes total. Remove the skillet from heat.
7Stir in the Parmesan cheese. Taste and adjust salt and pepper. Slice the rested chicken on a bias and nestle it back into the beans or serve it on top. Garnish with fresh parsley or basil if you have it.

Nutrition Information

Estimated per serving: 1 of 4 servings.

610Calories

76 gProtein

57 gCarbohydrates

9 gTotal Fat

3 gSaturated Fat

15 gFiber

2 gTotal Sugars

1130 mgSodium

170 mgCholesterol

Estimated from the ingredients and quantities in this recipe using standard food-composition values. Brand choices, trimming, cooking loss, optional ingredients, and actual portion size can change the numbers. How we calculate nutrition estimates.

Pro Tips

Pound thick chicken breasts to an even 3/4-inch thickness before seasoning. This isn't optional — it's the difference between chicken that cooks evenly and chicken that is mysteriously raw in one quadrant.
Use the oil from the sun-dried tomato jar instead of fresh olive oil when sautéing. It's already infused with herbs and flavor and costs you absolutely nothing extra, which is the kind of tip I wish someone had told me three years before I figured it out.
If your beans look too thick, add another splash of broth. If they look too thin, let them cook another two minutes uncovered. The beans will tell you what they need. For once, something in this kitchen communicates clearly.

Substitutions

chicken breast → boneless skinless chicken thighs Thighs are more forgiving if you overcook slightly and add a bit more fat; cook to the same 165°F internal temperature

cannellini beans → great northern beans or navy beans Any white bean works; chickpeas also work if you want a firmer texture and slightly higher protein per cup

fresh baby spinach → frozen spinach, thawed and squeezed dry Use about 1 cup thawed frozen spinach; add it with the beans rather than at the end since it's already wilted

Parmesan cheese → nutritional yeast Use 3 tablespoons for a dairy-free version; adds a savory, cheesy flavor and a small amount of additional protein

chicken broth → vegetable broth Works fine, especially if serving to someone who doesn't eat meat — pair with a plant-based protein swap

Storage Instructions

Store cooled leftovers in an airtight container in the refrigerator for up to 4 days. The beans improve overnight as they absorb more flavor. Reheat gently on the stovetop over medium-low heat with a small splash of broth or water to loosen, or microwave in 90-second increments, stirring between each. Freeze the bean mixture (without the chicken) for up to 3 months; cooked chicken breast can be frozen separately for up to 2 months.

Make Ahead

Season and sear the chicken up to 2 days ahead; store sliced in the refrigerator. Make the bean base completely ahead and refrigerate for up to 3 days. Reheat the beans on the stovetop, add fresh spinach to wilt, and serve with rewarmed sliced chicken on top. The whole thing reheats beautifully, which is why it became my actual meal prep anchor.

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