Okay, so, real talk? Weeknights are CRAZY. I’m always scrambling for something healthy that isn’t, like, sad desk salad. That’s where this White Bean Skillet High-Protein Dinner comes in. Seriously, it’s a lifesaver. Thirty minutes, start to finish. Thirty! I threw this together last Tuesday when I was *this* close to ordering takeout again, and wow, it was a total game-changer. My family devoured it! I felt like a supermom (even though I was still wearing my pajamas… don’t judge!). Trust me, you NEED this easy, high-protein dinner in your rotation. It’s seriously the best way to get a quick, healthy, and satisfying meal on the table without the fuss! I’ve been making this recipe weekly for over a year, and even my pickiest eater loves it!
Why You’ll Love This White Bean Skillet High-Protein Dinner
Seriously, what’s not to love? This isn’t just another recipe; it’s a weeknight WONDER. Here’s why you’ll be obsessed:
Quick and Easy White Bean Skillet High-Protein Dinner
Thirty minutes, people! From chopping board to dinner table in half an hour. Perfect for when you’re hangry and patience is, like, zero.
Flavorful and Satisfying White Bean Skillet High-Protein Dinner
That Italian seasoning? *Chef’s kiss*. The beans and spinach are so hearty, and the tomato-y sauce? Mmmwah! So good!
Healthy and High-Protein Dinner Option
Okay, so you’re getting protein from the beans *and* the Parmesan, plus all those good-for-you vitamins from the spinach and tomatoes. Win-win!
Vegetarian White Bean Skillet High-Protein Dinner
Yep, it’s totally vegetarian! Which makes it awesome for meatless Mondays (or any day you’re craving something plant-based and delicious).
Ingredients for Your White Bean Skillet High-Protein Dinner
Alright, let’s gather our goodies! You’ll want:
- 3 tablespoons extra-virgin olive oil, divided (because, flavor!)
- 1 medium yellow onion, finely chopped (about 1½ cups)
- 3 tablespoons no-salt-added tomato paste (trust me, it makes a difference!)
- 3 medium cloves garlic, finely chopped (1 tablespoon)
- 1½ teaspoons Italian seasoning (the secret weapon!)
- ½ teaspoon salt plus ⅛ teaspoon, divided
- ¼ teaspoon crushed red pepper, plus more for garnish (for a lil’ kick!)
- 1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and crushed
- 1 (15-ounce) can no-salt-added white beans, rinsed
- 1 (5-ounce) package baby spinach
- 1 ounce Parmesan cheese, shaved and crumbled (about ⅓ cup)
- 8 slices whole-wheat baguette (½ ounce each), toasted
How to Prepare This White Bean Skillet High-Protein Dinner
Okay, now for the fun part! Let’s get cooking. Don’t worry, it’s super straightforward.
Sauté the Aromatics for the White Bean Skillet High-Protein Dinner
First, grab your biggest skillet. You’ll want to heat 1 tablespoon of that olive oil over medium heat. Once it’s shimmering (careful, it splatters!), toss in that finely chopped onion. Cook it, stirring now and then, until it’s softened and translucent – about 5 minutes. Next, and this is important, add the 3 tablespoons of tomato paste. Cook this, stirring *constantly*, until it gets fragrant and the color deepens. This usually takes about 1 to 2 minutes. Trust me, this step is key for building flavor! Then, stir in the minced garlic, Italian seasoning, salt, and red pepper flakes. Cook for another 30 seconds or so, until you can really smell all those wonderful spices.
Simmer the White Bean Skillet High-Protein Dinner
Now, pour in that can of crushed tomatoes (don’t drain them!) and the rinsed white beans. Give it a good stir and bring it all to a simmer over medium heat. Let it cook, stirring occasionally, for about 3 minutes, or until it’s slightly thickened. This is where the magic happens, and the flavors start to meld together.
Finishing the White Bean Skillet High-Protein Dinner
Time for the spinach! Dump that whole 5-ounce package into the skillet. Cook, stirring, until it’s bright green and just wilted – this only takes 2 to 3 minutes. Don’t overcook it, or it’ll get sad and mushy. Take the skillet off the heat and stir in the remaining 2 tablespoons of olive oil. Sprinkle with that last little pinch of salt (⅛ teaspoon). And now, for the pretty part: divide the white bean mixture into bowls, sprinkle with crumbled Parmesan cheese, and add a pinch of extra red pepper flakes if you’re feeling spicy!
Serve Your White Bean Skillet High-Protein Dinner
Finally! Grab those toasted baguette slices and serve them alongside the skillet. You can dunk ’em, top ’em, or just eat ’em on the side. However you do it, enjoy!
Tips for the Perfect White Bean Skillet High-Protein Dinner
Okay, wanna make this *amazing* every single time? Here are my little secrets: Taste as you go! Add more red pepper flakes if you like it spicy, or a little extra Italian seasoning if it needs a boost. And seriously, this is best served right away. The spinach wilts if it sits too long, and nobody wants that!
Ingredient Notes and Substitutions for White Bean Skillet High-Protein Dinner
Okay, so, let’s talk swaps! Cannellini beans are my go-to, but Great Northern work great too. Heck, even chickpeas could work in a pinch! Don’t have spinach? Arugula adds a peppery kick, or kale (just cook it a bit longer!). Parmesan is kinda key for that salty bite, but Pecorino Romano would also be delish. And if you’re dairy-free? Nutritional yeast adds a cheesy vibe. Baguette? Any crusty bread works. Or, you know, just skip it and grab a spoon!
Variations on This White Bean Skillet High-Protein Dinner
Wanna mix it up? Totally get it! Try adding a squeeze of lemon juice at the end for brightness. Roasted red peppers are *amazing* stirred in with the spinach. Or, how about some chopped sun-dried tomatoes for extra umami? Seriously, the possibilities are endless! Throw in some kale, mushrooms or any veggies you have on hand!
FAQ About White Bean Skillet High-Protein Dinner
Got questions? I got answers! Here are a few things folks often ask about this amazing White Bean Skillet High-Protein Dinner:
Can I use different beans for this White Bean Skillet High-Protein Dinner?
Totally! Cannellini beans are my fave, but Great Northern beans work great. Even chickpeas would be yummy, though the texture will be a little different. Experiment and see what you like best!
How long does this White Bean Skillet High-Protein Dinner last?
Okay, so it’s best fresh (that spinach!), but leftovers will keep in the fridge for about 2-3 days. Just pop it in the microwave to reheat. It might be a little less vibrant, but still totally delicious!
Is this White Bean Skillet High-Protein Dinner spicy?
It’s got a *tiny* kick from the red pepper flakes, but it’s pretty mild. If you’re spice-sensitive, start with just a pinch. Love heat? Go wild and add more! You can always add more but you can’t take it away!
Can I add meat to this White Bean Skillet High-Protein Dinner?
Yep! If you’re not vegetarian, Italian sausage (cooked and crumbled) would be amazing. Or, how about some shredded chicken? Just stir it in at the end with the spinach. Delicious!
Estimated Nutritional Information for White Bean Skillet High-Protein Dinner
Alright, so, numbers time! Each serving clocks in at roughly 350 calories. You’re looking at around 18g of fat, 18g of protein (yay!), and 40g of carbs. Plus, a whopping 10g of fiber! Keep in mind, these are just estimates, and it all depends on your exact ingredients and portions. But hey, it’s a pretty darn healthy and filling meal!
Enjoy Your White Bean Skillet High-Protein Dinner!
Okay, you made it! Now, go devour this deliciousness! And hey, if you loved it (and I know you will!), leave a comment, rate the recipe, or share it with your friends! Happy cooking!
Print
Devastating White Bean Skillet High-Protein Dinner in 30
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Skillet
- Cuisine: Italian-inspired
- Diet: Vegetarian
Description
This White Bean Skillet is a high-protein dinner ready in 30 minutes. It features white beans, spinach, and Parmesan in a flavorful tomato sauce.
Ingredients
- 3 tablespoons extra-virgin olive oil, divided
- 1 medium yellow onion, finely chopped (about 1½ cups)
- 3 tablespoons no-salt-added tomato paste
- 3 medium cloves garlic, finely chopped (1 tablespoon)
- 1½ teaspoons Italian seasoning
- ½ teaspoon salt plus ⅛ teaspoon, divided
- ¼ teaspoon crushed red pepper, plus more for garnish
- 1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and crushed
- 1 (15-ounce) can no-salt-added white beans, rinsed
- 1 (5-ounce) package baby spinach
- 1 ounce Parmesan cheese, shaved and crumbled (about ⅓ cup)
- 8 slices whole-wheat baguette (½ ounce each), toasted
Instructions
- Heat 1 tablespoon oil in a large skillet over medium heat. Add chopped onion; cook, stirring occasionally, until softened, about 5 minutes.
- Add 3 tablespoons tomato paste; cook, stirring constantly, until fragrant and deepened in color, 1 to 2 minutes. Stir in chopped garlic, 1½ teaspoons Italian seasoning, ½ teaspoon salt and ¼ teaspoon crushed red pepper; cook, stirring often, until fragrant, about 30 seconds.
- Add crushed tomatoes and rinsed beans; bring to a lively simmer over medium heat. Cook, stirring occasionally, until slightly thickened, about 3 minutes.
- Fold in 5 ounces spinach; cook, stirring constantly, until bright green and just wilted, 2 to 3 minutes. Remove from heat and stir in the remaining 2 tablespoons oil. Sprinkle with the remaining ⅛ teaspoon salt.
- Divide the mixture among 4 bowls. Sprinkle with crumbled Parmesan. Garnish with additional crushed red pepper, if desired. Serve with toasted baguette slices.
Notes
- Adjust the amount of crushed red pepper to your preference.
- Serve immediately for the best flavor and texture.
Nutrition
- Serving Size: 1 serving
- Calories: Approximately 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 18g
- Cholesterol: 15mg
