Healthy

30-Gram Protein Artichoke & White Bean Skillet

A fast, protein-forward skillet with white beans, artichokes, and eggs that comes together in minutes and delivers serious nourishment.

10 minutes

1 serving

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First up is this artichoke and white bean skillet. I must confess that until literally last month, I had NOT liked artichokes. But on my recent trip to London, a Selfridge's Foodhall employee recommended I try an artichoke salad. I loved it.
That is the inspiration for this easy and healthy meal. It’s made with EVOO instead of butter and is packed with protein. Enjoy!

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Ingredients:

1 cup canned white beans, drained and rinsed (≈15–17 g protein, depending on brand)
2 large eggs or ½ cup egg whites
1 cup artichoke hearts (frozen or canned), chopped
1 cup baby spinach or arugula
¼ cup cherry tomatoes (or sun-dried tomatoes)
1 tbsp extra-virgin olive oil
2 cloves garlic, minced
Juice of ½ lemon
Salt, pepper, red pepper flakes

Optional but Great

1 tbsp capers
2 tbsp parmesan (adds ~4 g protein + calcium)
Fresh parsley

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Directions:

Warm the skillet + sauté the garlic. Heat the EVOO in a medium skillet over medium heat. Add garlic and cook ~30 seconds, just to soften.

Add the artichokes. Throw in the chopped artichoke hearts. Cook 2–3 minutes so they warm through and get a little color.

Stir in the white beans + tomatoes. Add beans, cherry tomatoes, salt, pepper, and a pinch of chili flakes. Cook another 2 minutes until the beans start to soften and soak up flavor.

Wilt the greens. Add spinach or arugula and let it collapse into the mixture.

Make space + cook the eggs. Push the mixture to the edges of the pan to make room for eggs. Crack in 2 eggs (or pour in egg whites). Cover with a lid for 1–2 minutes until the eggs are cooked to your liking.

Finish with lemon + optional extras. Squeeze in the lemon juice. Add parmesan or capers if you like that briny, savory pop. Taste and adjust seasoning.

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Nutritional Information

Calories: 755

Protein: ~43 g

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