8 High-Protein High-Fiber One-Pot Meals for Easy Weeknight Dinners

Try these high protein high fiber one-pot meals for filling weeknight suppers made with wholesome ingredients and plenty of staying power!!

High-protein high-fiber one-pot meals are exactly what dinner should be when your stomach wants real food but your sink has politely requested a night off.

Each recipe below combines a generous source of protein with beans, lentils, whole grains, vegetables, or all four, so you get a flavorful meal with plenty of texture rather than a bowl that tastes like it was designed during a nutrition seminar.

Even better, every meal cooks in one pot, Dutch oven, or deep skillet, which means fewer dishes, easier cleanup, and more time to enjoy dinner while it is still hot!

High-Protein High-Fiber One-Pot Meals

1. Creamy Lemon Chicken, White Bean and Spinach Orzo

This creamy lemon chicken orzo tastes bright, savory, and rich without relying on a heavy cream sauce. Tender chicken, silky white beans, sweet peas, and wilted spinach settle into lemony orzo that becomes naturally creamy as pasta starch mixes with broth.

Greek yogurt added at the end gives sauce a smooth finish and a light tang, while Parmesan brings enough salty flavor to make every spoonful taste complete.

Don’t skip browning chicken before adding liquid! Those golden edges leave flavorful bits on your pot, and scraping them into broth gives this meal a slow-cooked taste even though it is ready in about 40 minutes.

Servings: 4
Estimated protein per serving: 45 to 50 grams
Estimated fiber per serving: 9 to 11 grams

Ingredients

1 tablespoon olive oil
1¼ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
1 teaspoon kosher salt, divided
½ teaspoon ground black pepper
1 teaspoon Italian seasoning
1 small yellow onion, finely chopped
4 garlic cloves, minced
1¼ cups dry orzo
3½ cups low-sodium chicken broth
1 can (15 ounces) cannellini beans, drained and rinsed
1½ cups frozen green peas
3 packed cups baby spinach
½ cup plain Greek yogurt
½ cup finely grated Parmesan cheese
Zest and juice of 1 large lemon
2 tablespoons chopped fresh parsley
Additional broth, as needed

How to Make It

Heat olive oil in a large Dutch oven or deep skillet over medium-high heat for about 1 minute, then add chicken in one even layer and season it with ½ teaspoon salt, pepper, and Italian seasoning.

Let chicken sit untouched for 2 to 3 minutes before stirring, because moving it immediately prevents those golden edges from forming. Cook for another 3 minutes, stirring occasionally, until pieces look lightly browned but are not necessarily cooked through at their centers.

Add onion directly to pot and cook for 3 to 4 minutes, stirring often and allowing its moisture to loosen browned bits from bottom.

Stir in garlic and orzo, then cook for 1 minute, just until garlic smells fragrant and a few orzo pieces begin looking lightly toasted.

Don’t walk away during this step, since minced garlic has a special talent for burning as soon as you turn your back!

Pour in chicken broth and scrape bottom thoroughly with a wooden spoon. Add cannellini beans, bring mixture to a gentle boil, then reduce heat to medium-low and cover pot with its lid slightly ajar.

Cook for 9 minutes, stirring every 2 to 3 minutes so orzo does not settle and stick. Add frozen peas and continue cooking uncovered for 3 to 5 minutes, until orzo is tender but still has a slight bite and chicken reaches 165°F in its thickest pieces.

Add ¼ cup more broth if pasta absorbs liquid before it finishes cooking.

Turn off heat and let pot stand for 2 minutes so bubbling settles. Stir in spinach a handful at a time until it wilts, then add Greek yogurt, Parmesan, lemon zest, and lemon juice. Keeping pot off heat is important here, since aggressively boiling Greek yogurt can make it separate.

Taste sauce and add remaining salt only if needed, since broth and Parmesan may already provide plenty. Finish with parsley and another squeeze of lemon if you enjoy a sharper citrus flavor!

Serving Suggestions

Serve this orzo in wide bowls with extra Parmesan, cracked black pepper, and lemon wedges.

A simple cucumber and tomato salad works beautifully beside it, although meal is complete enough to serve on its own.

For a little crunch, scatter toasted sliced almonds over each portion just before eating.

2. One-Pot Turkey Taco Quinoa and Black Bean Skillet

This turkey taco quinoa skillet delivers everything people love about a loaded taco bowl, except every ingredient cooks together and you do not need to prepare rice in another saucepan.

Ground turkey absorbs smoky spices and salsa, quinoa becomes fluffy and savory, and black beans add creamy little bites throughout. Corn brings sweetness, while lime juice wakes up every flavor right before serving.

I strongly recommend using a thick, chunky salsa rather than a very watery one. Chunky salsa gives quinoa enough moisture and tomato flavor without turning dinner into taco soup, which may be delicious but is not what we are making today!

Servings: 4
Estimated protein per serving: 34 to 38 grams
Estimated fiber per serving: 11 to 13 grams

Ingredients

1 tablespoon olive oil
1 pound lean ground turkey
1 medium yellow onion, diced
1 red bell pepper, diced
3 garlic cloves, minced
2 teaspoons chili powder
1½ teaspoons ground cumin
1 teaspoon smoked paprika
½ teaspoon dried oregano
¾ teaspoon kosher salt
¼ teaspoon ground black pepper
1 cup dry quinoa, rinsed thoroughly
1¾ cups low-sodium chicken broth
1 cup chunky tomato salsa
1 can (15 ounces) black beans, drained and rinsed
1½ cups frozen corn
Juice of 1 lime
½ cup shredded sharp cheddar cheese, optional
¼ cup chopped cilantro
Sliced avocado, for serving

How to Make It

Heat olive oil in a large deep skillet over medium-high heat, add ground turkey, and spread it across hot surface rather than immediately breaking it into tiny crumbs.

Let it brown for 2 minutes, then use a wooden spoon to separate it into bite-size pieces and continue cooking for 4 to 5 minutes.

Turkey should lose its pink color and begin developing caramelized spots, which provide much more flavor than pale, steamed meat.

Add onion and bell pepper, then cook for 4 minutes, stirring often, until onion begins looking translucent and pepper has softened slightly but still holds its shape.

Stir in garlic, chili powder, cumin, smoked paprika, oregano, salt, and black pepper, then cook for 30 seconds.

Spices should smell warm and toasted almost immediately, and this brief contact with hot oil helps their flavor spread through every spoonful.

Stir in rinsed quinoa until grains are coated in seasoning, then pour in broth and salsa. Add black beans and corn, stir once more, and bring mixture to a gentle boil.

Reduce heat to low, cover skillet tightly, and cook for 18 to 20 minutes without repeatedly lifting lid.

Quinoa needs trapped steam to cook properly, and checking it every 90 seconds only lets heat escape while accomplishing very little!

Remove skillet from heat once quinoa grains appear tender and their tiny white spirals are visible. Check ground turkey with a food thermometer and confirm it has reached 165°F.

Keep skillet covered for 5 minutes, then uncover and fluff mixture gently with a fork. Stir in lime juice and cilantro, taste, and adjust salt if needed.

Sprinkle cheddar across top, cover for 1 minute so it melts, then add avocado immediately before serving.

Serving Suggestions

Spoon this skillet into bowls and add avocado, plain Greek yogurt, pickled jalapeños, chopped tomatoes, or crushed tortilla chips.

You can also tuck it into warm tortillas for quick burritos, although you may need to resist adding so much filling that each tortilla gives up halfway through dinner.

3. Smoky Chicken Sausage, Lentil and Kale Stew

This one-pot lentil stew has smoky tomato broth, tender lentils, juicy slices of chicken sausage, and ribbons of kale that soften without disappearing.

Smoked paprika and thyme make it taste like it has been simmering all afternoon, while a splash of red wine vinegar at the end keeps flavors lively rather than flat.

Servings: 4
Estimated protein per serving: 29 to 33 grams
Estimated fiber per serving: 14 to 16 grams

Ingredients

1 tablespoon olive oil
12 ounces fully cooked chicken sausage, sliced into ½-inch rounds
1 medium yellow onion, diced
2 carrots, diced
2 celery stalks, diced
4 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon dried thyme
½ teaspoon ground cumin
¼ teaspoon crushed red pepper flakes
1¼ cups dry brown or green lentils, rinsed and checked for debris
1 can (14.5 ounces) fire-roasted diced tomatoes
5 cups low-sodium chicken broth
1 bay leaf
½ teaspoon kosher salt, plus more as needed
4 packed cups chopped kale, tough stems removed
1 tablespoon red wine vinegar
2 tablespoons chopped parsley
Ground black pepper, to taste

How to Make It

Heat olive oil in a large Dutch oven over medium-high heat, then add sliced chicken sausage in one layer. Cook for 2 to 3 minutes without stirring, flip pieces, and brown their second sides for another 2 minutes.

Fully cooked sausage only needs reheating, but browning its cut surfaces adds smoky, savory flavor to both meat and broth. Transfer is unnecessary, so simply push sausage toward edges of pot.

Add onion, carrots, and celery to open space in center, then cook for 5 to 6 minutes, stirring everything together once vegetables begin softening. Look for onion to turn glossy and celery to lose its raw green smell.

Add garlic, smoked paprika, thyme, cumin, and red pepper flakes, then stir for 30 seconds until pot smells rich and spicy.

Add lentils, diced tomatoes with their juices, broth, bay leaf, and salt. Scrape bottom of pot, bring liquid to a boil, then reduce heat to low enough that broth bubbles gently rather than violently.

Cover with lid slightly ajar and simmer for 25 to 32 minutes, stirring once or twice, until lentils are tender all way through but still hold their shape. Lentils vary in age, so begin checking at 25 minutes instead of trusting a timer with your entire dinner.

Stir kale into hot stew and simmer uncovered for 4 to 5 minutes, until leaves are tender and bright green. If stew is thicker than you prefer, add another ½ cup broth; if it looks thin, simmer uncovered for a few extra minutes.

Remove bay leaf, stir in red wine vinegar and parsley, then taste before adding more salt. Vinegar may seem like a small detail, but it sharpens tomatoes, balances earthy lentils, and makes every flavor easier to notice!

Serving Suggestions

Serve with crusty whole-grain bread, Parmesan, or a spoonful of plain Greek yogurt. For extra heat, add red pepper flakes or a drizzle of chili oil.

Leftovers thicken considerably in refrigerator, so loosen them with broth or water while reheating.

4. One-Pot Beef, Mushroom, Barley and Kidney Bean Dinner

This beef and barley meal lands somewhere between a thick stew and a saucy grain bowl.

Lean ground beef provides a savory base, mushrooms bring a roasted, almost meaty depth, and pearl barley becomes pleasantly chewy as it absorbs tomato-rich broth.

Kidney beans disappear into each bite so naturally that even someone suspicious of “healthy dinners” may simply assume you made an excellent beef stew!

Pearl barley needs more time than quinoa or pasta, but its texture is worth waiting for. Keep heat gentle during simmering, because a hard boil can reduce broth before barley softens and leave you scraping a very committed layer from bottom of pot.

Servings: 4
Estimated protein per serving: 33 to 37 grams
Estimated fiber per serving: 12 to 15 grams

Ingredients

1 tablespoon olive oil
1¼ pounds 90% lean ground beef
¾ teaspoon kosher salt, divided
½ teaspoon ground black pepper
1 medium yellow onion, diced
8 ounces cremini mushrooms, sliced
2 medium carrots, diced
3 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon dried thyme
1 teaspoon smoked paprika
1 cup pearl barley
1 can (15 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes
4 cups low-sodium beef broth
1 tablespoon Worcestershire sauce
2 packed cups baby spinach
1 teaspoon balsamic vinegar
Chopped parsley, for serving

How to Make It

Heat olive oil in a large Dutch oven over medium-high heat. Add ground beef, season with ½ teaspoon salt and black pepper, and press it into a relatively even layer.

Leave it alone for 3 minutes so its underside browns, then break it into medium-size crumbles and cook for another 4 to 5 minutes.

Ground beef should reach 160°F by time recipe is finished, but at this stage focus on creating color rather than cooking every crumb until dry.

Add onion, mushrooms, and carrots directly to beef. Cook for 7 to 8 minutes, stirring every minute or so, until mushrooms release their liquid and then begin browning as moisture evaporates.

This change is easy to hear as well as see: pot will move from a wet hiss back to a sharper sizzle. Add garlic, tomato paste, thyme, and smoked paprika, then cook for 1 minute while stirring constantly.

Add barley, kidney beans, diced tomatoes with their juices, beef broth, Worcestershire sauce, and remaining salt. Scrape bottom thoroughly, bring mixture to a boil, then reduce heat to low and cover pot with lid slightly ajar.

Simmer for 35 to 40 minutes, stirring every 8 to 10 minutes, until barley is tender and chewy. Add a splash of broth if mixture becomes too thick before barley finishes cooking.

Stir in spinach and cook uncovered for 2 minutes, just until leaves wilt. Add balsamic vinegar, taste broth, and adjust salt or pepper.

Let meal rest off heat for 5 minutes before serving so barley absorbs a little more sauce and flavors settle together.

Do not skip that brief rest, unless eating dinner directly from a bubbling pot is part of your evening plan!

Serving Suggestions

Serve in shallow bowls with parsley and grated Parmesan. A spoonful of horseradish Greek yogurt also pairs well with beef: mix plain Greek yogurt with prepared horseradish and a pinch of salt, then add it just before eating.

5. One-Pot Coconut Curry Chicken with Red Lentils and Cauliflower

This chicken and red lentil curry is creamy, gently spiced, and packed with soft cauliflower florets that soak up coconut-tomato sauce.

Red lentils break down as they cook, naturally thickening broth and giving it a smooth texture without flour or heavy cream. Lime juice and cilantro added at end keep each bowl fresh, bright, and worth going back for!

Use light coconut milk for a saucier result or full-fat coconut milk for a richer one. Either works, but shake can well before opening so coconut cream and liquid combine rather than sliding into pot in two dramatic layers.

Servings: 4
Estimated protein per serving: 40 to 44 grams
Estimated fiber per serving: 14 to 17 grams

Ingredients

1 tablespoon avocado oil or olive oil
1¼ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
1 teaspoon kosher salt, divided
½ teaspoon ground black pepper
1 medium yellow onion, finely chopped
4 garlic cloves, minced
1 tablespoon grated fresh ginger
2 tablespoons mild or medium curry powder
1 teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon cayenne pepper, optional
1 cup dry red lentils, rinsed until water is mostly clear
1 can (13.5 ounces) coconut milk
1 can (14.5 ounces) crushed or finely diced tomatoes
2½ cups low-sodium chicken broth
4 cups small cauliflower florets
3 packed cups baby spinach
Juice of 1 lime
¼ cup chopped cilantro

How to Make It

Heat oil in a Dutch oven over medium-high heat. Add chicken, season with ½ teaspoon salt and black pepper, then arrange pieces so most touch hot surface.

Cook without stirring for 2 minutes, stir, and continue cooking for another 3 minutes until chicken develops golden spots. It will finish cooking later, so avoid leaving it over high heat until it becomes firm and dry.

Add onion and cook for 4 minutes, stirring frequently. Once onion softens, add garlic, ginger, curry powder, cumin, turmeric, and cayenne.

Stir for 30 to 45 seconds, until spices smell toasted and ginger loses its raw bite. If spices begin sticking, add one tablespoon broth rather than more oil.

Add red lentils, coconut milk, tomatoes, broth, cauliflower, and remaining salt. Stir carefully, scrape bottom of pot, and bring mixture to a gentle boil.

Reduce heat to medium-low and simmer uncovered for 18 to 22 minutes, stirring every few minutes because lentils become more likely to stick as they soften.

Curry is ready when cauliflower can be pierced with a fork, lentils have mostly dissolved into sauce, and chicken reaches 165°F.

Stir in spinach and cook for 1 to 2 minutes until wilted. Turn off heat, add lime juice and cilantro, then let curry rest for 5 minutes. Sauce will thicken as it sits, so do not panic if it looks slightly looser than expected when you first turn off burner.

Taste and add salt, lime, or cayenne based on whether it needs more savory flavor, brightness, or heat.

Serving Suggestions

Serve curry as it is for a complete one-pot dinner, or spoon it over a small amount of naan or flatbread.

Add sliced cucumber, plain Greek yogurt, cilantro, or toasted pumpkin seeds for contrast. A lime wedge beside each bowl lets everyone decide how bright they want dinner to taste.

6. One-Pot Tomato Tuna, Chickpea and Whole-Wheat Pasta

This Mediterranean-inspired pasta combines tender whole-wheat rotini, creamy chickpeas, briny tuna, tomatoes, olives, and spinach in a glossy sauce that cooks around pasta rather than in a separate pan.

Tuna is stirred in near end so it remains juicy and flaky, not overcooked into something with texture of office stationery.

A wide Dutch oven or deep sauté pan works best because pasta needs enough room to simmer evenly. Stir more often during final few minutes, when sauce thickens and noodles become especially interested in attaching themselves to bottom.

Servings: 4
Estimated protein per serving: 31 to 35 grams
Estimated fiber per serving: 11 to 14 grams

Ingredients

1 tablespoon olive oil
1 small yellow onion, finely chopped
4 garlic cloves, minced
1 teaspoon dried oregano
½ teaspoon red pepper flakes
2½ cups low-sodium vegetable or chicken broth
1 can (15 ounces) crushed tomatoes
12 ounces dry whole-wheat rotini or penne
1 can (15 ounces) chickpeas, drained and rinsed
½ teaspoon kosher salt
¼ teaspoon ground black pepper
2 cans (5 ounces each) tuna packed in water or olive oil, drained
3 packed cups baby spinach
⅓ cup sliced Kalamata olives
Zest and juice of 1 lemon
¼ cup chopped parsley
½ cup crumbled feta cheese, optional

How to Make It

Heat olive oil in a large Dutch oven or deep skillet over medium heat. Add onion and cook for 4 to 5 minutes, stirring occasionally, until soft and lightly golden around edges.

Add garlic, oregano, and red pepper flakes, then cook for 30 seconds until fragrance rises from pot.

Pour in broth and crushed tomatoes, then add pasta, chickpeas, salt, and black pepper. Stir well and press any pasta sticking above liquid downward.

Bring mixture to a gentle boil over medium-high heat, then reduce heat to medium so sauce bubbles steadily without splashing tomato across half your stove.

Cook uncovered for 12 to 15 minutes, stirring thoroughly every 2 minutes, until pasta is tender and sauce has thickened enough to cling to it. Cooking time varies by pasta shape and brand, so taste a piece at 11 minutes.

Add ¼ cup water or broth if sauce becomes thick while noodles still feel firm; if noodles are ready but sauce looks thin, continue simmering uncovered for 1 to 2 minutes.

Reduce heat to low and fold in tuna, spinach, and olives, breaking tuna into large flakes rather than mashing it into sauce. Cook for 2 minutes, just until spinach wilts and tuna is warmed through.

Turn off heat, stir in lemon zest, lemon juice, and parsley, then taste before adding more salt because tuna, olives, and feta already bring plenty.

Sprinkle feta over each serving rather than stirring it vigorously into hot pasta.

Serving Suggestions

Serve with extra lemon, parsley, red pepper flakes, or a spoonful of chopped tomatoes.

A side salad is optional, but sliced cucumbers with lemon and black pepper add a crisp, cool contrast without creating much additional work.

7. Cajun Shrimp, Red Bean, Okra and Brown Rice Pot

This Cajun-inspired shrimp and rice meal brings smoky seasoning, tender brown rice, creamy red beans, sweet tomatoes, and pieces of okra into one lively pot.

Shrimp cooks during final few minutes, so it stays plump and juicy while soaking up spicy tomato broth. Okra helps thicken cooking liquid slightly, and its fresh green flavor balances smoky spices.

Use regular brown rice rather than instant rice for best texture, and check package cooking time before starting. Most long-grain brown rice needs about 35 to 40 minutes, while some parboiled varieties cook more quickly.

Shrimp joins only after rice is almost tender, because asking shrimp to simmer for 40 minutes would be unnecessarily cruel!

Servings: 4
Estimated protein per serving: 34 to 38 grams
Estimated fiber per serving: 9 to 12 grams

Ingredients

1 tablespoon olive oil
1 medium yellow onion, diced
1 green bell pepper, diced
2 celery stalks, diced
4 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon garlic powder
¼ to ½ teaspoon cayenne pepper
1 cup dry long-grain brown rice, rinsed and drained
1 can (14.5 ounces) diced tomatoes, undrained
1½ cups low-sodium chicken or seafood broth
1 can (15 ounces) red kidney beans, drained and rinsed
12 ounces sliced frozen okra
¾ teaspoon kosher salt, divided
1¼ pounds large raw shrimp, peeled and deveined
½ teaspoon ground black pepper
Juice of ½ lemon
¼ cup sliced green onions
Chopped parsley, for serving

How to Make It

Heat olive oil in a large heavy pot over medium heat. Add onion, bell pepper, and celery, then cook for 6 to 7 minutes, stirring occasionally, until vegetables soften and onion looks translucent.

Add garlic, smoked paprika, oregano, thyme, garlic powder, and cayenne, then stir for 30 seconds until spices smell fragrant.

Add brown rice and stir for 1 minute so grains become coated with oil and spices. Pour in diced tomatoes with their liquid and broth, then add kidney beans, okra, and ½ teaspoon salt.

Stir thoroughly, bring mixture to a boil, then reduce heat to low and cover pot tightly.
Simmer for 32 to 38 minutes, or according to rice package directions, checking once around 30-minute mark.

Rice should be nearly tender and most liquid should be absorbed, although a small amount of sauce should remain around edges. Add ¼ cup broth if rice still feels firm and pot looks dry, then cover and continue cooking.

Pat shrimp dry and season with remaining salt and black pepper. Arrange shrimp across rice, gently pressing them just below surface without stirring rice aggressively.

Cover and cook over low heat for 4 to 6 minutes, flipping shrimp once if needed, until they are opaque, curled into loose C shapes, and reach 145°F.

Remove pot from heat immediately so residual warmth does not overcook them. Add lemon juice, green onions, and parsley, then let meal rest uncovered for 3 minutes before serving.

Serving Suggestions

Serve with lemon wedges, hot sauce, chopped parsley, or sliced green onions.

A spoonful of plain Greek yogurt can cool down a spicy batch, while extra cayenne or hot sauce handles anyone who believes dinner should make their forehead sweat.

8. One-Pot Peanut Tofu, Edamame and Broccoli Noodles

These peanut noodles are creamy, savory, lightly sweet, and packed with tofu, edamame, broccoli, and whole-wheat spaghetti. Pasta cooks directly in broth, releasing starch that helps peanut sauce cling to every noodle.

Edamame adds a pop of color and a tender bite, while lime juice and rice vinegar keep peanut butter from making sauce taste too heavy.

Use natural creamy peanut butter that is smooth and easy to stir. A very thick refrigerated peanut butter may need an extra splash of warm water, while sweetened commercial peanut butter may require less maple syrup.

Servings: 4
Estimated protein per serving: 30 to 35 grams
Estimated fiber per serving: 10 to 13 grams

Ingredients

1 tablespoon avocado oil or another neutral cooking oil
14 ounces extra-firm tofu, drained, pressed, and cut into ¾-inch cubes
½ teaspoon kosher salt, divided
¼ teaspoon ground black pepper
3 garlic cloves, minced
1 tablespoon grated fresh ginger
3 cups low-sodium vegetable broth
8 ounces whole-wheat spaghetti, broken in half
3 cups small broccoli florets
12 ounces frozen shelled edamame
½ cup natural creamy peanut butter
3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon maple syrup or honey
Juice of 1 lime
½ teaspoon red pepper flakes, optional
2 green onions, thinly sliced
2 tablespoons chopped roasted peanuts
Additional warm water, as needed

How to Make It

Pat tofu cubes dry with a clean towel, since surface moisture makes browning much harder. Heat oil in a large deep skillet or Dutch oven over medium-high heat, add tofu in one layer, and season it with ¼ teaspoon salt and black pepper.

Cook for 7 to 9 minutes, turning cubes every 2 minutes, until several sides are golden. Perfect browning on all six sides is not necessary unless you planned to spend dinner rotating tiny cubes with surgical precision!

Reduce heat to medium, add garlic and ginger, then stir gently for 30 seconds. Pour in vegetable broth and scrape up any golden bits from bottom. Add spaghetti, press it into liquid, and bring broth to a gentle boil.

Cook uncovered for 5 minutes, stirring and separating noodles frequently so they soften without clumping.

Add broccoli and edamame, then continue cooking for 5 to 7 minutes, stirring every minute, until spaghetti is tender and broccoli is bright green with a slight bite.

Liquid should reduce but not disappear completely, since remaining broth helps form sauce. Add ¼ cup water if noodles need more cooking time but pot looks dry.

Reduce heat to low and add peanut butter, soy sauce, rice vinegar, maple syrup, lime juice, red pepper flakes, and remaining salt. Toss slowly until peanut butter melts into cooking liquid and coats noodles, tofu, and vegetables.

Sauce may look thin for first 30 seconds, then quickly become glossy and creamy as you stir.

Remove from heat once it clings to noodles, adding warm water one tablespoon at a time if it becomes thicker than you prefer. Finish with green onions and chopped peanuts.

Serving Suggestions

Serve with lime wedges, extra soy sauce, chili crisp, cilantro, or thinly sliced cucumber.

These noodles are also excellent cold the next day, although you may need to stir in a splash of water before reheating because peanut sauce continues thickening as it rests.

These high-protein high-fiber one-pot meals prove that a nourishing dinner does not need three burners, several mixing bowls, and a kitchen cleanup dramatic enough to require its own soundtrack.

With enough protein, plenty of fiber-rich ingredients, and one dependable pot, weeknight cooking becomes much easier and considerably more enjoyable!

Hungry for more feel-good meals? Explore these 21 Anti-Inflammatory Breakfast Recipes for a nourishing start and 10 Anti-Inflammatory Dinner Recipes for delicious evenings that make healthy eating easy!