This one-pan dish is loaded with protein, fresh vegetables, and a rich tomato-based sauce. It’s versatile, easy to make, and perfect for weeknight dinners or meal prep. Whether you’re craving chicken, beef, turkey, or vegetarian tofu, this recipe adapts beautifully to your needs.

Origin of the Skillet Protein & Veggie Simmer

Skillet meals have deep roots in many cultures around the world because they allow cooks to use a single pan to create hearty and satisfying dishes. Similar to European stews or Mediterranean one-pan recipes, this dish combines protein, fresh vegetables, and herbs in a simple yet flavorful way. The use of tomato, garlic, and onion reflects Mediterranean influence, while the adaptability of proteins makes it a truly global comfort dish. Over time, skillet meals became staples in American kitchens because they save time, minimize cleanup, and are great for family-style dinners.

Why These Ingredients Work So Well

Each ingredient in this skillet recipe has a role to play. The onion and garlic create an aromatic base, while the bell peppers and zucchini add freshness, fiber, and color. The protein of choice (chicken, beef, turkey, or tofu) provides satiety and keeps the dish balanced. Tomatoes and tomato paste give richness and tang, while paprika, oregano, and red pepper flakes bring depth of flavor with a hint of smokiness. The broth ties everything together, helping the sauce simmer into a hearty consistency that coats the protein and veggies perfectly.

Why You’ll Love This Recipe

This dish is perfect for busy families, meal preppers, and anyone who loves flavorful, nutrient-packed meals without spending hours in the kitchen. It’s a one-pan wonder that can be served with rice, quinoa, or pasta depending on your preference. Leftovers store well, making it a great option for lunches throughout the week. It’s also customizable: add extra veggies like mushrooms or spinach, swap the protein depending on what’s in your fridge, or make it vegetarian with tofu or plant-based alternatives.

Ingredients

For the Base:

• 1 lb protein of choice (chicken breast, ground beef, turkey, or tofu for vegetarian)
• 2 tablespoons olive oil or butter
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 bell pepper, sliced (any color)
• 1 zucchini, diced (optional)

For the Sauce:

• 1 (14 oz) can diced tomatoes
• 1 cup chicken or vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon red pepper flakes (optional)
• Salt and pepper to taste

For Serving:

• Cooked rice, quinoa, or pasta
• Fresh parsley or cilantro (for garnish)
• Grated Parmesan cheese (optional)

Step-by-Step Instructions

Step 1: Prep and Sauté Protein

Heat olive oil or butter in a large skillet over medium heat. Add onion and cook for 2–3 minutes until softened. Stir in garlic and cook for 30 seconds. Add your protein of choice (chicken, beef, turkey, or tofu) and cook until browned and cooked through. Remove excess fat if necessary.

Step 2: Add the Vegetables

Add the bell pepper and zucchini. Sauté for 5–7 minutes until tender-crisp.

Step 3: Build the Sauce

Stir in diced tomatoes, broth, tomato paste, paprika, oregano, red pepper flakes, salt, and pepper. Return cooked protein to the skillet. Simmer for 5–10 minutes until the sauce thickens slightly and flavors blend.

Step 4: Serve

Serve over rice, quinoa, or pasta. Garnish with parsley or cilantro and Parmesan cheese if desired.

Recipe Timing & Nutrition

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4

Estimated Nutrition (per serving):

• Calories: 320
• Protein: 25g
• Carbohydrates: 18g
• Fat: 14g
• Fiber: 4g

Can I make this dish vegetarian?

Yes! Simply replace the meat with tofu or tempeh. Use vegetable broth instead of chicken broth. You can also add extra beans like chickpeas or black beans for more plant-based protein.

Can I make this recipe ahead of time?

Absolutely. This skillet dish reheats well and can be stored in an airtight container in the fridge for up to 3 days. For longer storage, freeze portions for up to 2 months. Just reheat on the stovetop or microwave before serving.

What other vegetables can I add?

You can easily add mushrooms, spinach, kale, or even carrots. This dish is versatile and works well with almost any vegetable you enjoy.

What’s the best side dish to serve with this?

Rice, quinoa, or pasta are the best bases. However, you can also serve it with mashed potatoes or crusty bread to soak up the sauce.