White Bean & Spinach Protein Skillet – A Quick, Hearty One-Pan Meal

If you want a satisfying meal that comes together fast and keeps you full, this White Bean & Spinach Protein Skillet is a winner. It’s rich in plant-based protein, full of fiber, and tastes comforting without being heavy. Everything cooks in one pan, and the ingredients are easy to find.

You can make it for a weeknight dinner, a cozy weekend lunch, or meal prep for the week. It’s simple, wholesome, and customizable to your taste.

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White Bean & Spinach Protein Skillet - A Quick, Hearty One-Pan Meal

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 tablespoons olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1 (14.5-ounce) can diced tomatoes, with juices
• 2 (15-ounce) cans cannellini or great northern beans, drained and rinsed
• 4–5 cups fresh baby spinach (or 1 10-ounce bag)
• 1/2 cup low-sodium vegetable broth (or water)
• 1 tablespoon lemon juice (plus more to taste)
• Salt and black pepper, to taste
• 1/4 cup grated Parmesan or vegan Parmesan (optional)
• Fresh parsley or basil, chopped, for garnish
• Crusty bread, cooked grains, or cooked pasta, for serving (optional)

Method

 

1. Warm the pan: Heat a large skillet over medium heat. Add olive oil and let it shimmer.
2. Sauté aromatics: Add onion with a pinch of salt. Cook 4–5 minutes until soft and translucent. Stir in garlic and cook 30 seconds, until fragrant.
3. Bloom the spices: Sprinkle in smoked paprika, oregano, and red pepper flakes. Stir for 30 seconds to release their flavors.
4. Add tomatoes and broth: Pour in diced tomatoes with their juices and the vegetable broth. Bring to a gentle simmer.
5. Fold in the beans: Add the drained white beans. Stir to coat and simmer 4–5 minutes so the flavors meld.
6. Wilt the spinach: Add spinach in batches, stirring as it wilts. This takes about 1–2 minutes.
7. Finish with lemon: Stir in lemon juice. Taste and season with salt and black pepper. Add more lemon if you like a brighter finish.
8. Optional touch: Sprinkle Parmesan over the skillet and let it melt slightly, or leave it off for a fully vegan dish.
9. Serve: Garnish with chopped parsley or basil. Serve with crusty bread, spooned over cooked quinoa or farro, or toss with pasta.

What Makes This Recipe So Good

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• High in protein and fiber: White beans and spinach pack a punch, keeping you full and energized.
• One-pan convenience: Minimal cleanup and quick cook time make it perfect for busy days.
• Simple ingredients: Pantry staples like canned beans, onions, and tomatoes bring big flavor.
• Versatile: Works as a main dish, hearty side, or a base for eggs, grilled chicken, or tofu.
• Budget-friendly: Affordable ingredients that stretch into multiple meals.

Ingredients

• 2 tablespoons olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1 (14.5-ounce) can diced tomatoes, with juices
• 2 (15-ounce) cans cannellini or great northern beans, drained and rinsed
• 4–5 cups fresh baby spinach (or 1 10-ounce bag)
• 1/2 cup low-sodium vegetable broth (or water)
• 1 tablespoon lemon juice (plus more to taste)
• Salt and black pepper, to taste
• 1/4 cup grated Parmesan or vegan Parmesan (optional)
• Fresh parsley or basil, chopped, for garnish
• Crusty bread, cooked grains, or cooked pasta, for serving (optional)

Step-by-Step Instructions

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1. Warm the pan: Heat a large skillet over medium heat. Add olive oil and let it shimmer.
2. Sauté aromatics: Add onion with a pinch of salt.

   Cook 4–5 minutes until soft and translucent. Stir in garlic and cook 30 seconds, until fragrant.

3. Bloom the spices: Sprinkle in smoked paprika, oregano, and red pepper flakes. Stir for 30 seconds to release their flavors.
4. Add tomatoes and broth: Pour in diced tomatoes with their juices and the vegetable broth.

   Bring to a gentle simmer.

5. Fold in the beans: Add the drained white beans. Stir to coat and simmer 4–5 minutes so the flavors meld.
6. Wilt the spinach: Add spinach in batches, stirring as it wilts. This takes about 1–2 minutes.
7. Finish with lemon: Stir in lemon juice.

   Taste and season with salt and black pepper. Add more lemon if you like a brighter finish.

8. Optional touch: Sprinkle Parmesan over the skillet and let it melt slightly, or leave it off for a fully vegan dish.
9. Serve: Garnish with chopped parsley or basil. Serve with crusty bread, spooned over cooked quinoa or farro, or toss with pasta.

Keeping It Fresh

• Storage: Store leftovers in an airtight container in the fridge for 3–4 days.

  The flavors deepen by day two.

• Freezing: This skillet freezes well for up to 2 months. Cool completely, portion into freezer-safe containers, and label with the date.
• Reheating: Warm gently on the stovetop over medium-low heat with a splash of broth or water. Microwave in 60–90 second bursts, stirring between intervals.
• Freshen it up: Add a squeeze of lemon, a drizzle of olive oil, or a pinch of fresh herbs after reheating to brighten the flavors.

Health Benefits

• Protein and satiety: White beans offer plant-based protein that helps keep you full and supports muscle maintenance.
• Fiber-rich: Beans and spinach deliver soluble and insoluble fiber for digestion, heart health, and steady energy.
• Micronutrient-dense: Spinach brings iron, folate, and vitamin K.

  Tomatoes add vitamin C and lycopene, an antioxidant.

• Heart-healthy fats: Olive oil provides monounsaturated fats that support cardiovascular health when used in moderation.
• Low-glycemic comfort: The combination of beans, greens, and tomatoes offers slow-digesting carbs for balanced blood sugar.

Common Mistakes to Avoid

• Skipping the rinse: If using canned beans, rinse well to remove excess sodium and improve texture.
• Overcooking the spinach: Add it at the end. It should wilt but stay vibrant green, not mushy.
• Not seasoning in layers: Salt the onions, taste after the tomatoes, and adjust again at the end. Layered seasoning equals better flavor.
• Too much liquid: Add broth gradually.

  You want a saucy skillet, not soup. Let it simmer to thicken if needed.

• Skipping acidity: The lemon juice ties everything together. Without it, the dish can taste flat.

Variations You Can Try

• Spicy harissa: Stir in 1–2 teaspoons harissa paste for heat and depth.
• Creamy finish: Add a splash of coconut milk or a dollop of ricotta at the end for a richer texture.
• Protein boost: Top with a fried or poached egg, sautéed shrimp, grilled chicken, or pan-seared tofu.
• Herb swap: Use thyme and rosemary instead of oregano for a more earthy profile.
• Greens mix: Replace some spinach with kale or Swiss chard.

  Cook sturdier greens a few minutes longer before adding beans.

• Mediterranean twist: Add olives, capers, and a sprinkle of feta instead of Parmesan.
• Smoky and sweet: Stir in roasted red peppers or sun-dried tomatoes for extra sweetness and body.
• Grain bowl style: Serve over brown rice, farro, or couscous and finish with toasted nuts for crunch.

FAQ

Can I use dried beans instead of canned?

Yes. Soak 1 cup dried white beans overnight, then simmer in fresh water until tender, 45–60 minutes. Drain and use about 2.5–3 cups cooked beans in the recipe.

What can I use instead of spinach?

Kale, Swiss chard, or baby arugula work well.

Kale and chard need a few extra minutes to soften before adding the beans. Arugula wilts fast, like spinach.

Is this recipe vegan?

It is vegan as written if you skip the Parmesan or use a plant-based alternative. Everything else in the base recipe is naturally vegan.

How do I make it creamier without dairy?

Mash a small portion of the beans in the skillet to thicken the sauce, then stir well.

You can also add a splash of unsweetened almond milk or coconut milk.

Can I make it ahead?

Absolutely. Cook it up to 3 days in advance and refrigerate. Reheat with a splash of broth and finish with fresh lemon and herbs.

What if I don’t have smoked paprika?

Use regular paprika plus a small pinch of cumin, or add a few drops of liquid smoke.

The flavor will be slightly different but still delicious.

How can I add more vegetables?

Sauté diced bell pepper, zucchini, mushrooms, or carrots with the onion. Adjust seasoning and add a touch more broth if the pan looks dry.

Does it work with other beans?

Yes. Great northern beans, navy beans, or chickpeas all fit nicely.

Choose a bean that holds its shape and has a mild flavor.

What can I serve with it?

Crusty bread, a bed of grains, or cooked pasta are all great. A simple green salad on the side rounds out the meal.

How do I keep the beans from getting mushy?

Stir gently and avoid overcooking. Add beans after the tomatoes simmer, and keep the heat to a steady medium, not a hard boil.

Wrapping Up

This White Bean & Spinach Protein Skillet is the kind of recipe you’ll come back to again and again.

It’s fast, nourishing, and adaptable to whatever you have on hand. With bold flavor and a short ingredient list, it’s ideal for weeknights and meal prep. Keep it simple, or dress it up with toppings and sides.

Either way, it’s a reliable, feel-good dish that makes eating well easy.