Over the years, I've heard from many people trying to lose weight that their go-to dinner is often boiled chicken breast, brown rice, and steamed broccoli. As both a dietitian and a food enthusiast, I have to admit—that sounds pretty bland to me. That’s why I’ve made it my mission throughout my career to show people that healthy eating can be both nutritious and delicious, even when weight loss is the goal. You don’t have to settle for just boiled chicken, rice, and broccoli; there are so many other flavorful, satisfying options that can still help you shed pounds.
With that in mind, I created a high-protein recipe that offers a tasty spin on the classic meal I hear about so often. This version is packed with flavor, variety, and extra nutrients. So, try my high-protein dinner recipe for weight loss—I promise you won’t miss your bland plate! For even more inspiration, check out 30 High-Protein Dinner Ideas for Weight Loss.
High-Protein Pesto Chicken with Roasted Veggies & Pasta
Servings: 4
Nutrition per serving (with 2 oz pasta, 4 oz chicken, and 2 cups cooked veggies):
- Calories: 629
- Fat: 24 g (Saturated fat: 4 g)
- Sodium: 500 mg
- Carbs: 66 g (Fiber: 22 g, Sugar: 22 g)
- Protein: 49 g
Ingredients:
- 1 lb skinless, boneless chicken breast
- 2 tbsp pesto sauce
- 1 head of broccoli, chopped into florets
- 1 head of cauliflower, chopped into florets
- 1 eggplant, diced
- 1 zucchini, sliced
- 1 summer squash, sliced
- 2 red bell peppers, sliced
- ¼ cup olive oil or avocado oil
- ¼ tsp salt
- ⅛ tsp freshly ground black pepper
- 8 oz chickpea penne pasta
- 1 cup marinara sauce
Instructions:
- Preheat the oven to 400°F (200°C) and line two baking sheets with aluminum foil.
- Prepare the veggies: On one baking sheet, arrange the chopped vegetables, toss with 2 tablespoons of oil, and season with salt and pepper.
- Prepare the chicken: Place the chicken breasts on the second baking sheet and rub them with pesto sauce.
- Roast: Place both baking sheets in the oven and roast for about 25 minutes, or until the vegetables are caramelized and the chicken reaches an internal temperature of 165°F (74°C).
- Cook the pasta: While the chicken and veggies are roasting, cook the chickpea pasta according to package directions. Toss the cooked pasta with marinara sauce.
- Serve: Plate the pasta, chicken, and roasted vegetables together and enjoy immediately!
Why This High-Protein Dinner Supports Weight Loss:
This high-protein dinner offers 49 grams of protein and 22 grams of dietary fiber per serving, making it a fantastic option for supporting your weight loss goals. Protein and fiber are essential nutrients to include in every meal as they work together to keep you feeling full and satisfied for longer. Here's why this recipe is great for weight loss:
Chicken Breast: A Lean, Protein-Packed Option
Chicken breast is a low-calorie, high-quality source of protein with minimal fat. A 3.5-ounce serving of cooked chicken breast provides about 165 calories and 31 grams of protein. Plus, chicken is about 65% water, which helps fill you up. The high protein content not only keeps you full but also requires energy (calories) to digest, further supporting weight loss by boosting metabolism. Including chicken breast in your meals can also reduce the temptation for late-night snacking.
Enhance the flavor of chicken by adding healthy fats like olive oil or avocado oil, and season with herbs or sauces like pesto. Experiment with different cooking methods, such as grilling or stir-frying, to keep your meals exciting—no need to settle for bland, boiled chicken!
Roasted Veggies: Boost Your Veggie Intake
If you haven't tried roasting veggies, you're missing out! Roasting adds a depth of flavor that can make eating more vegetables a breeze, and that's exactly what you need to support your health and weight loss journey. Aim to fill at least half of your plate with fruits and vegetables at every meal. Roasting a variety of veggies like broccoli, cauliflower, eggplant, and peppers not only adds flavor but also packs your plate with more nutrients.
Vegetables are naturally low in calories but high in fiber, water, and essential vitamins and minerals, which help you feel full and nourished. Mixing up your veggie choices keeps things interesting and ensures you're getting a wide range of nutrients. So go ahead—pile those roasted veggies onto your plate!
High-Fiber Pasta: A Fuller, More Satisfying Carb
Great news for pasta lovers! High-protein, high-fiber pasta options like chickpea or lentil pasta are now widely available. These alternatives offer a fantastic combination of nutrients to help you stay full and satisfied. For example, one serving of chickpea pasta contains about 190 calories, 14 grams of protein, and 8 grams of fiber—significantly more than traditional pasta or rice.
In this recipe, we’ve paired the pasta with a marinara sauce for added flavor and nutrients. Feel free to use sauce, just opt for one with a simple ingredient list focused on tomatoes, seasonings, and healthy oils like olive oil. Need some guidance on picking the right sauce? Check out our list of the "10 Best Low-Calorie Pasta Sauces for Weight Loss!"
This high-protein dinner is perfect when you need something quick and delicious. In just 30 minutes, you’ll have a meal that not only satisfies your taste buds but also supports your weight loss goals. Enjoy!