Healthy High Protein Turkey & Black Bean Skillet – A Quick, Flavor-Packed Weeknight Dinner

This skillet is the kind of meal you make once and keep coming back to. It’s hearty, satisfying, and surprisingly quick to pull together after a busy day. Ground turkey, black beans, and colorful veggies get simmered with warm spices for a protein-rich dinner that tastes like comfort food.

You only need one pan, a handful of pantry staples, and about 30 minutes. It’s great on its own, over rice, wrapped in a tortilla, or scooped with crunchy chips.

Save

Healthy High Protein Turkey & Black Bean Skillet - A Quick, Flavor-Packed Weeknight Dinner

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 tablespoon olive oil (or avocado oil)
• 1 pound lean ground turkey (93% or 99% lean)
• 1 small yellow onion, diced
• 1 red bell pepper, diced (any color works)
• 2 cloves garlic, minced
• 1 cup corn kernels (fresh, frozen, or canned and drained)
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes (fire-roasted if you like smoky flavor)
• 1/2 cup low-sodium chicken broth (or water)
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika (optional but recommended)
• 1/2 teaspoon dried oregano
• 1/4–1/2 teaspoon crushed red pepper flakes (optional for heat)
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• Juice of 1/2 lime (about 1 tablespoon)
• Fresh cilantro, chopped, for garnish
• Optional toppings: diced avocado, shredded cheese, Greek yogurt, hot sauce
• Optional base: cooked brown rice, cauliflower rice, quinoa, or tortillas

Method

 

1. Warm the pan: Heat olive oil in a large skillet over medium heat.
2. Cook the onion and pepper: Add the diced onion and bell pepper. Sauté 3–4 minutes until slightly softened and fragrant.
3. Brown the turkey: Add ground turkey, breaking it up with a spatula. Cook 5–7 minutes until no longer pink and lightly browned.
4. Add aromatics: Stir in the garlic. Cook 30–60 seconds until fragrant.
5. Season: Sprinkle in chili powder, cumin, smoked paprika, oregano, red pepper flakes (if using), salt, and black pepper. Stir to coat the turkey and veggies.
6. Build the skillet: Add black beans, corn, diced tomatoes (with juices), and chicken broth. Stir well.
7. Simmer: Bring to a gentle simmer. Reduce heat to medium-low and cook 8–10 minutes, stirring occasionally, until slightly thickened.
8. Finish with lime: Stir in lime juice. Taste and adjust salt, pepper, or spices as needed.
9. Garnish and serve: Top with fresh cilantro and any optional toppings. Serve as-is, over rice, or tucked into warm tortillas.

Why This Recipe Works

Save

Balanced flavors and texture: Savory turkey, creamy black beans, and crisp-tender peppers and corn make each bite satisfying without feeling heavy.

One-pan simplicity: Everything cooks in a single skillet, which means less cleanup and fewer moving parts on busy nights.

High protein and fiber: Lean turkey plus black beans delivers a strong protein punch, while beans and veggies add fiber to keep you full.

Flexible and forgiving: Swap the veggies you have, adjust the spice level, or change the base. It still turns out delicious.

What You’ll Need

• 1 tablespoon olive oil (or avocado oil)
• 1 pound lean ground turkey (93% or 99% lean)
• 1 small yellow onion, diced
• 1 red bell pepper, diced (any color works)
• 2 cloves garlic, minced
• 1 cup corn kernels (fresh, frozen, or canned and drained)
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes (fire-roasted if you like smoky flavor)
• 1/2 cup low-sodium chicken broth (or water)
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika (optional but recommended)
• 1/2 teaspoon dried oregano
• 1/4–1/2 teaspoon crushed red pepper flakes (optional for heat)
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• Juice of 1/2 lime (about 1 tablespoon)
• Fresh cilantro, chopped, for garnish
• Optional toppings: diced avocado, shredded cheese, Greek yogurt, hot sauce
• Optional base: cooked brown rice, cauliflower rice, quinoa, or tortillas

Step-by-Step Instructions

Save

1. Warm the pan: Heat olive oil in a large skillet over medium heat.
2. Cook the onion and pepper: Add the diced onion and bell pepper.

   Sauté 3–4 minutes until slightly softened and fragrant.

3. Brown the turkey: Add ground turkey, breaking it up with a spatula. Cook 5–7 minutes until no longer pink and lightly browned.
4. Add aromatics: Stir in the garlic. Cook 30–60 seconds until fragrant.
5. Season: Sprinkle in chili powder, cumin, smoked paprika, oregano, red pepper flakes (if using), salt, and black pepper.

   Stir to coat the turkey and veggies.

6. Build the skillet: Add black beans, corn, diced tomatoes (with juices), and chicken broth. Stir well.
7. Simmer: Bring to a gentle simmer. Reduce heat to medium-low and cook 8–10 minutes, stirring occasionally, until slightly thickened.
8. Finish with lime: Stir in lime juice.

   Taste and adjust salt, pepper, or spices as needed.

9. Garnish and serve: Top with fresh cilantro and any optional toppings. Serve as-is, over rice, or tucked into warm tortillas.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Portion into freezer-safe containers. Freeze up to 3 months.

  Thaw overnight in the fridge.

• Reheat: Warm on the stovetop over medium heat with a splash of broth or water, or microwave in 60–90 second bursts, stirring between intervals.
• Meal prep tip: Store bases (rice, quinoa, tortillas) separately to keep textures fresh.

Benefits of This Recipe

• High protein: Ground turkey and black beans deliver a strong protein profile to support satiety and muscle maintenance.
• Fiber-rich: Beans, tomatoes, peppers, and corn add fiber for better digestion and steady energy.
• Lower in saturated fat: Using lean turkey keeps the dish light compared to beef-heavy options.
• Budget-friendly: Beans and pantry staples stretch one pound of meat into multiple servings.
• Versatile: Works for bowls, tacos, stuffed peppers, or as a baked potato topping.
• One-pan ease: Minimal dishes, maximum flavor.

What Not to Do

• Don’t skip the rinse: Rinse canned black beans to remove excess sodium and starch.
• Don’t overcrowd the pan: If your skillet is small, brown turkey in batches to avoid steaming instead of browning.
• Don’t skip seasoning in layers: Season the meat and the final dish. It makes a big difference.
• Don’t overcook the simmer: Boiling too hard can dry out the turkey and make the beans break down.
• Don’t forget acidity: Lime juice brightens the flavors. Without it, the dish can taste flat.

Variations You Can Try

• Spicy chipotle: Add 1–2 teaspoons minced chipotle in adobo for smoky heat.
• Southwest quinoa skillet: Stir in 1 cup cooked quinoa in the last 5 minutes for extra protein and texture.
• Veggie boost: Add zucchini or spinach in the last few minutes to sneak in more greens.
• Taco-style: Spoon into warm tortillas and top with shredded lettuce, pico de gallo, and a dollop of Greek yogurt.
• Cheesy bake: Transfer to an oven-safe dish, add a light layer of shredded cheese, and broil until bubbly.
• Low-carb: Serve over cauliflower rice and skip the corn if you want to reduce carbs.
• Mediterranean twist: Swap cumin/chili powder for oregano, smoked paprika, and a pinch of cinnamon; finish with feta and olives.

FAQ

Can I use ground chicken instead of turkey?

Yes.

Ground chicken works well with the same seasonings and cook time. Choose lean but not ultra-lean for the best texture.

What if I don’t have black beans?

Pinto or red kidney beans make great substitutes. Just rinse and drain them before adding to the skillet.

How do I make it milder for kids?

Skip the red pepper flakes and use regular diced tomatoes instead of fire-roasted.

You can also add a little shredded cheese or a spoon of Greek yogurt on top to mellow the spices.

Can I make it dairy-free?

Absolutely. The base recipe is dairy-free. Just avoid cheese or yogurt toppings, or use dairy-free alternatives.

How can I increase the protein even more?

Add a can of drained lentils, stir in extra turkey, or serve with high-protein Greek yogurt on top.

Quinoa as a base also adds a protein boost.

Will this work in a slow cooker?

Yes, but brown the turkey, onion, and spices on the stovetop first for the best flavor. Then combine everything in the slow cooker and cook on low for 2–3 hours.

How do I keep the turkey from drying out?

Don’t overcook during the browning stage, and keep the simmer gentle. A splash of broth during reheating also helps maintain moisture.

Is this recipe gluten-free?

The skillet itself is naturally gluten-free.

Just serve with gluten-free sides like rice or corn tortillas and check your spice labels to be safe.

Can I prep this ahead?

Yes. Chop the veggies and measure spices in advance, or cook the whole skillet and portion it for grab-and-go lunches through the week.

What’s the best way to serve it for a crowd?

Set up a build-your-own bowl bar with rice, tortillas, lettuce, and toppings like avocado, cilantro, cheese, and hot sauce. Keep the skillet warm on low and let everyone customize.

Final Thoughts

This Healthy High Protein Turkey & Black Bean Skillet is the kind of weeknight hero that’s easy to make, easy to love, and easy to tweak.

It’s packed with flavor, loaded with protein, and flexible enough to fit whatever you have on hand. Keep the ingredients in your pantry and freezer, and you’ll always have a wholesome, satisfying meal ready to go.