Budget High-Protein Italian Chicken & Tomato Skillet (Under 350 Calories) – Simple, Fresh, and Satisfying

This one-pan Italian chicken and tomato skillet is the kind of weeknight dinner you’ll actually look forward to. It’s high in protein, loaded with fresh flavor, and easy on your wallet. Think juicy chicken, sweet tomatoes, and fragrant herbs, all simmered into a light, saucy dish.

Everything cooks in one pan, so cleanup is quick. And yes, it stays under 350 calories per serving without feeling skimpy.

Why This Recipe Works

This recipe leans on pantry staples—canned tomatoes, dried herbs, and a touch of olive oil—so it’s affordable and accessible. Using lean chicken breast keeps the protein high while keeping calories low.

Sautéed onion and garlic add depth, while cherry tomatoes bring bursts of sweetness that make the sauce taste fresh. A quick simmer concentrates flavors without extra fat. You get a satisfying, Italian-inspired meal in about 30 minutes with minimal fuss.

What You’ll Need

• 1 lb (450 g) boneless, skinless chicken breast, cut into bite-size pieces
• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 1 can (14.5 oz/410 g) diced tomatoes, no-salt-added if possible
• 1 cup cherry or grape tomatoes, halved (optional but great for freshness)
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional, for gentle heat)
• 1/2 tsp kosher salt (adjust to taste)
• 1/4 tsp black pepper
• 1/4 cup low-sodium chicken broth or water
• 1 tbsp balsamic vinegar (for brightness)
• Fresh parsley or basil, chopped, for garnish
• Optional finish: 1–2 tbsp grated Parmesan (adds flavor with minimal calories)

Step-by-Step Instructions

1. Prep the chicken: Pat the chicken dry and cut into 1-inch pieces.

   Season lightly with a pinch of salt and pepper.

2. Heat the pan: Set a large nonstick or stainless skillet over medium-high heat. Add the olive oil and swirl to coat.
3. Brown the chicken: Add the chicken in a single layer. Cook 4–5 minutes, turning once, until lightly browned.

   It doesn’t need to be fully cooked yet. Transfer to a plate.

4. Build the flavor base: Lower heat to medium. Add the onion to the pan (add a splash of broth if the pan looks dry).

   Cook 3–4 minutes until softened. Stir in the garlic and cook 30 seconds until fragrant.

5. Add tomatoes and spices: Stir in the tomato paste, diced tomatoes, cherry tomatoes, oregano, basil, red pepper flakes, remaining salt, and black pepper.
6. Simmer: Pour in the chicken broth and bring to a gentle simmer. Return the chicken and any juices to the pan.

   Cook 6–8 minutes, stirring occasionally, until the chicken is cooked through and the sauce thickens slightly.

7. Finish with acidity: Stir in the balsamic vinegar. Taste and adjust seasoning with extra salt, pepper, or a pinch more red pepper flakes.
8. Garnish and serve: Sprinkle with fresh parsley or basil. Add a light dusting of Parmesan if using.

   Serve hot as is, or over a small portion of whole-grain pasta, cauliflower rice, or steamed greens.

Storage Instructions

• Refrigerator: Store in an airtight container for 3–4 days. The flavors deepen by day two.
• Freezer: Freeze in meal-size portions for up to 3 months. Thaw overnight in the fridge.
• Reheat: Warm gently on the stovetop over medium-low heat with a splash of water or broth to loosen the sauce, 5–7 minutes.

Health Benefits

• High protein, low calorie: Chicken breast delivers lean protein to support muscle and satiety while keeping calories under control.
• Lycopene-rich tomatoes: Tomatoes provide antioxidants linked to heart health and reduced inflammation.
• Smart fats: A measured tablespoon of olive oil adds heart-healthy monounsaturated fat without piling on calories.
• Low sodium option: Using no-salt-added tomatoes and low-sodium broth helps manage sodium while keeping flavor high.
• Fiber bonus: Tomato products and onions add a little fiber, which can help with fullness and digestion.

Pitfalls to Watch Out For

• Overcooking the chicken: Chicken breast dries out fast.

  Pull it as soon as it’s cooked through and keep the simmer gentle.

• Watery sauce: If the sauce looks thin, simmer uncovered a bit longer. Tomato paste helps thicken—don’t skip it.
• Too much salt: If you’re not using low-sodium tomatoes or broth, reduce added salt and season at the end.
• Skimping on acidity: The balsamic vinegar brightens everything. If the sauce tastes flat, add another teaspoon.

Alternatives

• Protein swaps: Use turkey breast, boneless skinless chicken thighs (a bit richer), or canned chickpeas for a budget-friendly vegetarian option.
• Veggie add-ins: Bulk it up with mushrooms, zucchini, spinach, or bell peppers.

  Add quick-cooking greens in the last 2 minutes.

• Herb variations: Try Italian seasoning, thyme, or a pinch of rosemary. Fresh basil at the end is always a win.
• Heat level: Swap red pepper flakes for a pinch of chili powder or a few slices of fresh chili.
• Serving ideas: Keep it light with cauliflower rice or a simple arugula salad. For more carbs, serve over whole-wheat pasta, polenta, or quinoa.
• Dairy-free finish: Skip Parmesan and use nutritional yeast for a cheesy note without dairy.

FAQ

How many calories are in a serving?

With the ingredients listed and without Parmesan, a portion comes in at roughly 320–340 calories depending on brands and portioning.

Parmesan adds about 20–40 calories per tablespoon.

Can I use fresh tomatoes instead of canned?

Yes. Use about 3 cups of chopped ripe tomatoes. You may want to cook a few extra minutes to reduce the liquid and concentrate the flavor.

What if I only have chicken thighs?

Go for it.

They stay juicy and are harder to overcook. Calories will increase slightly, but the dish remains budget-friendly and flavorful.

How can I make this spicier?

Add more red pepper flakes, or stir in a spoonful of Calabrian chili paste. Taste as you go to avoid overpowering the other flavors.

Can I meal prep this for the week?

Yes.

Portion into containers with a vegetable side or a small serving of whole grains. It reheats well and keeps texture nicely for 3–4 days.

Is there a way to thicken the sauce without extra calories?

Simmer uncovered a bit longer to reduce, or add an extra teaspoon of tomato paste. Both intensify flavor without significant calories.

What pan should I use?

A 10–12 inch nonstick or stainless skillet works best.

The wider surface area helps evaporate excess liquid and brown the chicken properly.

How do I keep the chicken tender?

Cut pieces evenly, brown quickly over medium-high heat, and finish cooking gently in the sauce. Pull from heat as soon as it’s cooked through.

Can I make it gluten-free?

The skillet is naturally gluten-free. Just confirm your broth and vinegar are certified gluten-free and serve with gluten-free sides if desired.

What if I don’t have balsamic vinegar?

Use 1–2 teaspoons of red wine vinegar with a small pinch of sugar or honey to mimic the sweet-acid balance.

Wrapping Up

This Budget High-Protein Italian Chicken & Tomato Skillet is fast, flavorful, and easy to keep under 350 calories.

It uses affordable ingredients and one pan, so it’s perfect for busy nights and meal prep. Customize the heat, add veggies, or switch up the herbs to keep it fresh. Keep this one in your weeknight rotation—you’ll get a satisfying dinner without stretching your time or your budget.