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If you’re stuck in a dinner rut, this is your sign to switch it up.
These are my current go-to one pan dinners — high in protein, balanced, filling and genuinely delicious. No bland “diet food”, no complicated prep, and minimal washing up.
All five recipes are completely free on the website and include full nutritional macros, so you can cook confidently and keep things simple during the week.
RECIPE 1:
One Pan Peri Peri Chicken
Get some spice in your life with my One Pan Peri Peri Chicken & Rice. This is the ultimate midweek dinner bold, smoky, slightly spicy and ready in under 30 minutes. Everything cooks together in one pan, meaning minimal washing up and maximum flavour.
It’s colourful, satisfying, protein-forward and exactly the kind of easy, flavour-packed dinner that works perfectly on a busy Wednesday night.
RECIPE 2:
Mexican Beef & Rice
This is my high protein One Pan Mexican Taco Rice cheesy, comforting and packed with bold, smoky flavour. Everything cooks together in one pan, making it perfect for busy weeknights or batch cooking for the week ahead.
Spiced lean beef, fluffy rice and melted lighter cheese all finished with lime and fresh coriander it’s a proper midweek winner.
RECIPE 3:
Greek Lemon Chicken & Orzo
Get a taste of the Mediterranean with my Greek Lemon Chicken and Orzo One Pot, a perfect healthy high protein midweek meal. So easy to put together and uses ingredients you're likely to already have in your kitchen.
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RECIPE 4:
Chicken & Chorizo Jambalaya
This is my quick and easy Chicken & Chorizo Jambalaya One Pot — smoky, comforting and packed with flavour. It’s a proper one-pan wonder: spicy chorizo, tender chicken thighs, fluffy rice and Cajun seasoning all cooked together for maximum flavour with minimal effort. Perfect for busy midweek dinners when you want something hearty, satisfying and seriously tasty.
RECIPE 5:
Lemon & Dill Smoked Salmon Pasta
This is my Creamy Lemon & Dill Smoked Salmon Pasta, the perfect elegant mid week one pan dinner or summer date night dish. So simple to put together and has minimal ingredients.
Why I love all these recipes
- HIGH PROTEIN RECIPES
- EASY TO COOK IN ONE PAN
- PERFECT COMFORT FOOD AFTER A LONG DAY
- ALL UNDER 600 CALS
What's will I find in these recipes?
Full macros included for every recipe. Stay on track with full nutritional macros like protein, fat, fibre, carbs and calories.
All of the recipes in this list include swaps and recipes to fit how you like to eat.
Frequently Asked Questions
What makes these dinners high in protein?
Each recipe is built around quality protein sources like chicken, beef or salmon, balanced with carbs and vegetables for a filling, satisfying meal. You’ll find the full macro breakdown — including protein, calories, carbs, fats and fibre — on each individual recipe page.
Are these truly one pan meals?
Yes — these recipes are designed to keep washing up minimal. Most are cooked in a single pan or pot, making them ideal for busy weeknights when you don’t want a sink full of dishes.
Are these recipes suitable for families?
Absolutely. These meals are flavour-packed but approachable, making them ideal for family dinners. They’re comforting, filling and easy to adapt depending on portion sizes.
Can I meal prep these one pan dinners?
Many of these recipes work brilliantly for leftovers the next day. Rice-based and pasta dishes especially store well in the fridge, making them great options for lunch meal prep.
If you like these recipes, you'll love the ones below...
More Recipes at Archer Kitchen
Thanks for stopping by Archer Kitchen by Rebecca Archer. Whether you’re here for quick weekday fixes, indulgent weekend treats, or to explore new flavours, we’ve got your back. Hungry for more inspiration? Dive into my collection of recipes and check out my cookbooks for exclusive tips, tricks, and flavour-packed dishes that’ll take your cooking game to the next level. Bookmark us, come back often, and let’s keep cooking up a storm together!
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