High-Protein Chicken & Green Bean Bowl

Intensity Guide:
Low = minimal multitasking | Medium = some timing overlap | High = active management required.
This recipe is Low-Medium — you’ll pan-sear chicken and cook green beans in the same pan. Simple.

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Why You’ll Love This

• One pan, one mess. Fewer dishes = more time.

• Whole30 & Keto approved (skip honey or use a substitute).

• Meal-prep superhero — stays juicy for 4 days in the fridge.

• No weird protein powder. Real food only.

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Ingredients

For the Chicken & Green Beans:

• 1 lb (450g) boneless, skinless chicken thighs (or breasts) — thighs stay juicier

• 12 oz (340g) fresh green beans, trimmed

• 2 tbsp avocado oil or ghee, divided

• 3 cloves garlic, minced

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp smoked paprika (optional, for depth)

For the Simple Glaze (low-carb):

• ¼ cup low-sodium chicken broth

• 1 tbsp coconut aminos (or tamari for soy-free)

• 1 tsp honey (omit for keto/Whole30)

• 1 tsp Dijon mustard (adds tangy creaminess)

Garnish (optional but recommended):

• Red pepper flakes

• Toasted sesame seeds

• Chopped fresh parsley or cilantro

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Nutrition Information (per serving, without optional garnish)

Based on chicken thighs, using all listed ingredients (including honey).

Macro note: Swap chicken thighs for breasts → 50g protein, 12g fat, same carbs.

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Instructions

Intensity Tip: Read through once before starting. You’ll have about 2 minutes of active glazing at the end. Everything else is hands-off.

Step 1 — Prep Fast (5 min)

Trim the stem ends off the green beans. Pat the chicken completely dry with paper towels — this is non-negotiable for a good sear. Cut each thigh into 2–3 large chunks (about 2 inches). In a small bowl, whisk together the glaze ingredients: broth, coconut aminos, honey, and Dijon.

Step 2 — Sear the Chicken (8–10 min)

Heat 1 tablespoon of avocado oil in a large non-stick or cast-iron skillet over medium-high heat. While the pan heats, season the chicken pieces with salt, pepper, and smoked paprika.

Once the oil shimmers, add the chicken in a single layer (don’t crowd the pan — work in batches if needed). Cook undisturbed for 4–5 minutes until deeply golden brown. Flip and cook another 3–4 minutes until cooked through (internal temp 165°F/74°C). Remove chicken to a plate.

Step 3 — Cook the Green Beans (5 min)

Reduce heat to medium. Add the remaining 1 tablespoon of oil to the same pan. Toss in the green beans and a pinch of salt. Sauté for 4–5 minutes, stirring occasionally, until they’re bright green and tender-crisp (not mushy). Add the minced garlic during the last 30 seconds — it burns fast, so keep moving.

Step 4 — Glaze & Combine (2 min)

Return the chicken to the pan with the green beans. Pour the prepared glaze over everything. Increase heat to medium-high and stir constantly for 1–2 minutes until the glaze thickens slightly and coats the chicken and beans. The liquid should reduce by about half.

Step 5 — Finish & Serve

Remove from heat. Sprinkle with red pepper flakes, sesame seeds, and fresh herbs if using. Serve immediately.