Hearty & Healthy One-Pan Tuscan Chicken

If you’re craving something comforting yet nourishing, this one’s for you. This One-Pan Tuscan Chicken with Spinach and White Beans brings together simple, whole-food ingredients that deliver big flavor — and even bigger nutritional benefits.

It’s hearty enough for a cool evening, packed with fiber and protein to keep you full, and easy enough for a weeknight dinner. Plus, everything comes together in one pan, making cleanup a breeze... a win in my kitchen any night of the week!

Why I Love This Dish

So many think “hearty” means “heavy,” but that doesn’t have to be the case.

This recipe balances macronutrients beautifully:

• Protein from chicken to support muscle repair and metabolism

• Fiber from white beans to support gut health and hormone balance

• Healthy fats from olive oil to stabilize blood sugar and reduce inflammation

• Antioxidants from tomatoes and spinach to combat oxidative stress

When you put all of this together, you get a meal that supports your energy, digestion, and blood sugar — without sacrificing flavor or comfort.

Ingredients:

• 1 ½ lbs boneless, skinless chicken thighs (or breasts)

• 1 tbsp olive oil

• 1 small yellow onion, diced

• 3 cloves garlic, minced

• 1 can (15 oz) white beans, drained and rinsed

• 1 cup cherry tomatoes, halved

• 2 cups baby spinach

• ½ cup chicken broth or homemade chicken bone broth

• ¼ cup sun-dried tomatoes, chopped

• 1 tsp Italian seasoning

• ½ tsp crushed red pepper flakes (optional)

• Sea salt and pepper, to taste

• ¼ cup grated Parmesan or shaved pecorino (optional for topping)

Directions:

1. Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper and cook 4–5 minutes per side until golden brown. Remove and set aside.

   
   

2. Build flavor: In the same pan, sauté onion and garlic for 2–3 minutes until fragrant. Add sun-dried tomatoes, cherry tomatoes, and Italian seasoning. Cook until the tomatoes begin to soften.

   
   

3. Simmer and thicken: Pour in chicken broth and white beans, stirring to combine. Return chicken to the pan, cover, and let simmer for 10 minutes.

   
   

4. Finish with greens: Stir in spinach and cook until wilted. Adjust seasoning with salt, pepper, and red pepper flakes.

   
   

5. Serve: Sprinkle with Parmesan and serve warm — perfect over quinoa, brown rice, or alongside roasted vegetables.

This meal is a perfect example of how to eat for both satisfaction and support. The combination of fiber, protein, and fat helps balance blood sugar and hormones — something I emphasize in nearly every client protocol. Spinach and white beans add magnesium and folate, while olive oil and tomatoes bring in heart-protective antioxidants.

Make It Yours:

• Swap kale for spinach for a heartier green.

• Add artichoke hearts for extra fiber and flavor.

• For a dairy-free version, skip the cheese and drizzle with extra-virgin olive oil before serving.

Ready to Eat for Energy and Balance?

This recipe is part of the way I help my clients make healthy eating feel easy and delicious. If you’re ready to learn how to build meals that support your metabolism, hormones, and gut — let’s chat!

💬 Book your free 15-minute consult here →