Chicken, Black Bean and Tomato Skillet

Chicken, Black Bean, Green Pepper & Tomato Skillet

Some days you just need a meal that is warm, filling, and made from what you already have in the kitchen. This chicken and black bean skillet is one of those quiet wins — simple ingredients, one pan, and no stress.

It’s high in protein, full of fiber, gentle on blood sugar, and easy to adjust depending on energy level or appetite. This has become one of our reliable meals when we need something nourishing without a lot of work.

Why This Works

• High protein to keep you full
• Black beans add fiber for steadier blood sugar
• Green peppers and tomatoes add flavor without added sugar
• Made from pantry and fridge staples

Ingredients

• 1–2 cups cooked chicken, chopped or shredded
• 1 can black beans, drained and rinsed
• 1 medium green bell pepper, diced
• ½ cup fresh tomatoes or cherry tomatoes, chopped
• 1 tablespoon olive oil
• ½ small onion, diced (optional)
• 1 clove garlic, minced (or ½ teaspoon garlic powder)
• ½ teaspoon cumin
• ½ teaspoon paprika
• Salt and pepper to taste

Optional Add-Ins

• Spinach or broccoli
• 1–2 tablespoons shredded mozzarella or Colby-Jack cheese
• ½ cup low-sodium chicken broth (for a stew version)

Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add onion and green pepper. Sauté for 3–4 minutes until softened.
3. Stir in garlic, cumin, and paprika. Cook for about 30 seconds.
4. Add the cooked chicken and black beans. Stir well.
5. Cook for 5–7 minutes until everything is heated through.
6. Add tomatoes last and cook just 2–3 minutes so they don’t water things down.
7. Season with salt and pepper.
8. Top lightly with cheese if using.

Serving Ideas

• Serve as a bowl meal on its own
• Over steamed broccoli or cauliflower
• With one slice of keto or low-carb bread
• Add a spoon of plain Greek yogurt for creaminess

Make It a Comfort Stew

If you want something softer or more comforting, add ½ cup low-sodium chicken broth and let it simmer for 5 minutes. It turns into a hearty, satisfying stew.

This is the kind of meal that reminds me that feeding ourselves well doesn’t have to be complicated. One pan. Simple food. Enough.

— Lynne Under Pressure