High-Protein Chicken Taco Skillet – Quick, Flavorful, and Satisfying

This High-Protein Chicken Taco Skillet is the kind of weeknight hero that saves time without skimping on flavor. It cooks in one pan, uses simple ingredients, and delivers that warm, taco-night comfort everyone loves. You’ll get tender chicken, colorful veggies, and hearty beans in a savory, slightly smoky sauce.

Spoon it over rice, tuck it into tortillas, or top it with crunchy lettuce and salsa. It’s flexible, filling, and easy enough for any night of the week.

High-Protein Chicken Taco Skillet - Quick, Flavorful, and Satisfying

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs), diced
• Oil: 1–2 tablespoons olive oil or avocado oil
• Aromatics: 1 medium yellow onion (diced), 3 cloves garlic (minced)
• Bell pepper: 1 large (any color), diced
• Black beans: 1 can (15 oz), drained and rinsed
• Corn: 1 cup frozen or canned (drained)
• Diced tomatoes: 1 can (14.5 oz), with juices
• Chicken broth: 1/2 cup (low-sodium preferred)
• Tomato paste: 1 tablespoon
• Lime: 1 fresh lime
• Fresh cilantro: Small bunch, chopped (optional)
• Cheese: 1/2–1 cup shredded Mexican blend or cheddar (optional but tasty)
• Taco seasoning (homemade or store-bought):
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4–1/2 teaspoon crushed red pepper or cayenne (optional, for heat)
• 1/2 teaspoon dried oregano
• 1/2–3/4 teaspoon kosher salt (to taste)
• 1/4 teaspoon black pepper
• For serving (optional): Warm tortillas, cooked rice or cauliflower rice, shredded lettuce, diced avocado, salsa, Greek yogurt or sour cream

Method

 

1. Prep the chicken and veggies. Dice the chicken into small, bite-size pieces for fast, even cooking. Chop the onion and bell pepper, and mince the garlic.
2. Heat the pan. Set a large skillet over medium-high heat and add the oil. When it shimmers, add the chicken in a single layer. Season lightly with salt and pepper.
3. Brown the chicken. Cook 4–6 minutes, stirring a couple of times, until the edges are golden and the chicken is mostly cooked through. Transfer to a plate and keep warm.
4. Soften the vegetables. In the same skillet, add the onion and bell pepper. If the pan looks dry, add a splash more oil. Cook 3–4 minutes until softened, then stir in the garlic for 30 seconds.
5. Bloom the spices. Add chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, red pepper or cayenne (if using), and a pinch of salt. Stir for 30–45 seconds to release aroma.
6. Build the sauce. Stir in the tomato paste, then add diced tomatoes with their juices and the chicken broth. Scrape up any browned bits from the bottom of the pan for extra flavor.
7. Add beans and corn. Stir in the black beans and corn. Bring to a gentle simmer.
8. Return the chicken. Add the browned chicken and any juices back to the skillet. Stir, reduce heat to medium, and simmer 4–6 minutes until the chicken is cooked through and the sauce slightly thickens.
9. Finish with lime and cilantro. Squeeze in the juice of half a lime and stir in chopped cilantro. Taste and adjust salt, pepper, or heat as needed. If using cheese, sprinkle it over the top and let it melt for 1–2 minutes.
10. Serve your way. Spoon over rice or cauliflower rice, tuck into tortillas, or serve bowl-style with shredded lettuce, avocado, salsa, and a dollop of Greek yogurt.

Why This Recipe Works

This skillet is designed for speed and flavor. Using lean chicken and pantry staples keeps the prep short and the protein high.

A quick bloom of spices in the pan builds a deep, taco-style flavor in minutes. Beans and corn add texture and extra fiber, while a splash of broth ties everything together into a saucy, satisfying base. It’s a one-pan dish, so cleanup is painless.

Shopping List

• Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs), diced
• Oil: 1–2 tablespoons olive oil or avocado oil
• Aromatics: 1 medium yellow onion (diced), 3 cloves garlic (minced)
• Bell pepper: 1 large (any color), diced
• Black beans: 1 can (15 oz), drained and rinsed
• Corn: 1 cup frozen or canned (drained)
• Diced tomatoes: 1 can (14.5 oz), with juices
• Chicken broth: 1/2 cup (low-sodium preferred)
• Tomato paste: 1 tablespoon
• Lime: 1 fresh lime
• Fresh cilantro: Small bunch, chopped (optional)
• Cheese: 1/2–1 cup shredded Mexican blend or cheddar (optional but tasty)
• Taco seasoning (homemade or store-bought):
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4–1/2 teaspoon crushed red pepper or cayenne (optional, for heat)
• 1/2 teaspoon dried oregano
• 1/2–3/4 teaspoon kosher salt (to taste)
• 1/4 teaspoon black pepper
• For serving (optional): Warm tortillas, cooked rice or cauliflower rice, shredded lettuce, diced avocado, salsa, Greek yogurt or sour cream

Instructions

1. Prep the chicken and veggies. Dice the chicken into small, bite-size pieces for fast, even cooking.

   Chop the onion and bell pepper, and mince the garlic.

2. Heat the pan. Set a large skillet over medium-high heat and add the oil. When it shimmers, add the chicken in a single layer. Season lightly with salt and pepper.
3. Brown the chicken. Cook 4–6 minutes, stirring a couple of times, until the edges are golden and the chicken is mostly cooked through.

   Transfer to a plate and keep warm.

4. Soften the vegetables. In the same skillet, add the onion and bell pepper. If the pan looks dry, add a splash more oil. Cook 3–4 minutes until softened, then stir in the garlic for 30 seconds.
5. Bloom the spices. Add chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, red pepper or cayenne (if using), and a pinch of salt.

   Stir for 30–45 seconds to release aroma.

6. Build the sauce. Stir in the tomato paste, then add diced tomatoes with their juices and the chicken broth. Scrape up any browned bits from the bottom of the pan for extra flavor.
7. Add beans and corn. Stir in the black beans and corn. Bring to a gentle simmer.
8. Return the chicken. Add the browned chicken and any juices back to the skillet.

   Stir, reduce heat to medium, and simmer 4–6 minutes until the chicken is cooked through and the sauce slightly thickens.

9. Finish with lime and cilantro. Squeeze in the juice of half a lime and stir in chopped cilantro. Taste and adjust salt, pepper, or heat as needed. If using cheese, sprinkle it over the top and let it melt for 1–2 minutes.
10. Serve your way. Spoon over rice or cauliflower rice, tuck into tortillas, or serve bowl-style with shredded lettuce, avocado, salsa, and a dollop of Greek yogurt.

Storage Instructions

Let the skillet cool to room temperature, then transfer to airtight containers. Refrigerate for up to 4 days.

Reheat gently on the stovetop over medium heat with a splash of water or broth, or microwave in 60–90 second bursts, stirring between intervals. For longer storage, freeze up to 2 months. Thaw overnight in the fridge before reheating.

If serving with fresh toppings like lettuce or avocado, add those after reheating.

Why This is Good for You

This dish packs lean protein from chicken and plant-based protein and fiber from black beans. The fiber helps keep you full and supports steady energy. Bell peppers, tomatoes, and cilantro bring vitamins, antioxidants, and color to your plate.

Using moderate oil and a low-sodium broth keeps it lighter while still satisfying. If you swap sour cream for Greek yogurt, you’ll add extra protein without adding much fat.

Common Mistakes to Avoid

• Overcrowding the pan with chicken. If the pieces steam instead of sear, you’ll lose flavor and texture. Brown in batches if needed.
• Skipping the spice bloom. Tossing spices straight into liquid dulls their flavor.

  Toasting them briefly in oil wakes them up.

• Letting the sauce get soupy. Simmer uncovered for a few minutes to concentrate flavors. Add a touch more broth only if it looks dry.
• Overcooking the chicken. Dice small and simmer just until cooked through. Overcooked chicken turns tough quickly.
• Forgetting acid and salt at the end. A squeeze of lime and final seasoning make the whole skillet pop.

Variations You Can Try

• Chipotle heat: Add 1–2 teaspoons chopped chipotle in adobo for smoky spice.
• Veggie boost: Stir in zucchini or spinach during the last 2–3 minutes of cooking.
• Low-carb: Skip beans and corn, add extra peppers and zucchini, and serve over cauliflower rice.
• Cheesy bake: Transfer to an oven-safe skillet, top with cheese, and broil 2–3 minutes until bubbly.
• Turkey or tofu: Swap chicken for ground turkey or extra-firm tofu (pressed and cubed) for a different protein profile.
• Rice-in-one: Stir in 1 cup quick-cooking brown rice and 1 extra cup broth; simmer covered until rice is tender.
• Fresh pico topper: Spoon on a quick pico de gallo for brightness: diced tomato, red onion, jalapeño, cilantro, lime, salt.

FAQ

Can I use rotisserie chicken?

Yes.

Shred about 4 cups of rotisserie chicken and add it when you combine the beans and corn. Reduce the simmer time to avoid drying it out.

How can I make it spicier?

Add cayenne, extra crushed red pepper, or a minced jalapeño with the onions. Hot salsa or chipotle in adobo also brings heat and depth.

What if I don’t have black beans?

Pinto beans, kidney beans, or even chickpeas work well.

Rinse and drain before adding so the sauce stays clean and bright.

Is there a dairy-free option?

Absolutely. Skip the cheese or use a dairy-free alternative. Serve with avocado and salsa for creaminess and richness without dairy.

How do I keep the chicken juicy?

Cut it into small, even pieces, sear quickly over medium-high heat, and finish in the sauce just until cooked through.

Rest it briefly before serving if you have time.

Can I meal prep this?

Yes. Portion into containers with rice or quinoa and refrigerate. Add fresh toppings like lettuce, cilantro, and lime after reheating for best texture.

What pan works best?

A large, heavy skillet (12-inch) or sauté pan gives you room to brown the chicken and stir without crowding.

Cast iron or stainless steel both work well.

Wrapping Up

This High-Protein Chicken Taco Skillet brings big flavor, balanced nutrition, and weeknight simplicity together in one pan. It’s flexible enough to match your cravings—bowls, tacos, or burritos—and sturdy enough for meal prep. Keep the ingredients on hand, and you’ve got a fast, feel-good dinner that never gets old.

Add a squeeze of lime, a sprinkle of cilantro, and enjoy.