Say goodbye to takeout with these easy meals that save on cash, calories, and dishes.
We all want to eat better. And while most people know (and research indicates) that preparing healthy meals at home is one of the best ways to do that, it often doesn’t happen. Let’s face it: At the end of a busy day, the last thing anyone wants to do is spend hours cooking and then scrubbing dirty dishes! That’s likely why a survey released in 2019 found that 56 percent of Americans ordered takeout or delivery two to three times per week.
But what if cooking something delicious and nutritious at home were just as easy — or even easier — than ordering takeout? No, it’s not impossible. Here are some steps you can take to make a quick, healthy dinner that will have you in and out of the kitchen in no time.
The smaller you cut your ingredients, the faster they will cook, notes Reader’s Digest. This works especially well for vegetables and meat, so err on the small side in order to get dinner done in a hurry. The same is true for ground meats, which come already “cut” in a way that makes them cook up much quicker than other cuts of meat. You can do the prep work ahead of time and freeze pre-chopped fruits and vegetables to get an extra serving of produce on the table quickly.
Some healthy ingredients don’t make the best picks for a quick meal because they naturally take a long time to cook. Take brown rice, for example, which is a healthy whole grain. Unfortunately, brown rice can take 30 minutes or more of cooking in order to reach the desired tenderness. Cooking your grains ahead of time or choosing a quick-cooking or already fully cooked version can get dinner ready faster. And of course, meals you don’t have to cook at all are naturally speedy options.
While prepared sauces and spice mixtures are generally avoided by those seeking to follow a healthy diet, the right sauce or spice blend can be the perfect time-saving option in a pinch, allowing you to add lots of flavor to your food in one quick step! Many prepared sauces and seasonings are high in sodium, so check the label and choose low-sodium options when possible.
Slow cookers are a helpful kitchen tool to have on hand, but not when speed is the name of the game! Instead, a pressure cooker (which cooks food more quickly in a high-pressure environment), is the way to go. In the same way, there are a number of other kitchen gadgets that slice and dice quickly, helping you cut back on your chopping time. These are especially helpful if your knife skills are lacking or you don’t have a good set of kitchen knives.
Perhaps not surprisingly, a hot stove will cook your food more quickly. Just keep in mind that high heat can also cause your food to brown and even burn, so you’ll have to keep a close eye on things as they cook and stir them frequently to prevent an undesirable outcome. As Bon Appétit recommends, cover your food as it cooks to keep in the heat, and you'll save even more time.
You may already consider yourself a multitasking master, but doing two things at once in the kitchen can really help to get your meal done more quickly. For example, while the pasta or veggies cook, start chopping and measuring the remaining ingredients so that you can quickly assemble them when the time comes. If you find yourself standing around waiting for something to finish cooking, ask yourself if there’s something else you could be doing to keep the recipe moving.
It stands to reason that the fewer ingredients you use, the less time you'll need to spend assembling them. When you’re in a hurry, keep it simple. There’s no need for lengthy ingredient lists to maximize health or flavor.
To save you even more time, we’ve done the planning for you and come up with 9 recipes you’ll want to keep in your back pocket for hectic weeknights. Each has just five main ingredients (not counting oil and seasonings). Many cook in a single pot or pan, and can be on the table in 20 minutes or less, and with hardly any dirty dishes to show for it. Enjoy your free time!
Red beans and rice is a traditional Cajun dish that combines spicy andouille sausage and beans over white rice. This version uses andouille-style chicken sausage and brown rice for more fiber and less saturated fat. This dish is a delicious way to use less meat, cut your grocery bill, and incorporate more legumes into your diet without foregoing meat all together. Plus, you’ll get a super boost of gut-friendly fiber from the beans!
Place a nonstick skillet over high heat and add olive oil, onion, and celery (if using). Cook, stirring frequently, until onions are translucent, about 7 minutes.
Add sausage, beans, 1 cup water, and cajun seasoning. Stir to mix thoroughly, and continue to cook until beans have softened, about 7 more minutes. Serve over rice and garnish with parsley, if desired.
Serving size1 ½ cups
Let’s face it, casseroles are not known for being healthy. Generally made with refined grains and ultra-processed condensed soups (hello, sodium bomb!), casseroles qualify as comfort food more than health food. However, this version uses lean chicken tenders, broccolis and even nonfat Greek yogurt which lends its signature tang and creamy texture without any added fat.
Place a large nonstick skillet over high heat. Add olive oil and chicken pieces and cook, stirring occasionally until chicken is browned, about 2 minutes.
Add rice and broth and stir to combine. Cover and continue cooking over high heat until rice is tender, about 10 minutes.
Stir in yogurt and salt and top with broccoli. Cover and cook until broccoli is bright green and tender, about 3 to 4 minutes.
Serving size1 ½ cups
The creamy, cheesy flavor of mac and cheese makes it a favorite of young and old alike, but it is also well-known for its high fat, sodium, and simple carbohydrate content. Without much in the way of protein, a classic mac and cheese may fail to keep you feeling full until your next meal, notes the Cleveland Clinic. By simply swapping the white pasta for a chickpea pasta and adding blended cottage cheese, you’ll have a high-protein, gluten-free mac and cheese you’ll love!
Bring a pot of water to a boil over high heat. Add macaroni and cook, stirring occasionally, until pasta is al dente.
Place remaining ingredients in a blender and blend until smooth, about 1 minute.
Drain past and return it to the pot over medium heat. Add cheese sauce and cook, stirring frequently, until sauce thickens, about 2 to 3 minutes. Serve immediately.
Serving size1 ½ cups
Despite the fact that sweet and sour chicken contains bell peppers, it is not a health food. The classic version features deep fried chicken coated in a high-sodium sauce. By pan frying the chicken and using a reduced sodium sauce, you’ll get all the flavor without all of the saturated fats or sodium. Bell peppers add a healthy dose of vitamin C to this bright and flavorful dish!
Place a nonstick skillet over high heat. Add 2 tablespoons of oil, onion, and pepper and cook, stirring frequently, until vegetables are tender, about 5 minutes.
Place cornstarch in a gallon-sized zip top plastic bag. Add chicken and shake until evenly coated.
Transfer vegetables to a bowl and return skillet to high heat. Add remaining 3 tablespoons of oil and chicken. Cook, stirring occasionally until chicken is cooked through and evenly browned, about 6 to 7 minutes.
Add vegetables back to the skillet along with sweet and sour sauce. Stir until evenly coated and serve.
Serving size1 cup
Goulash is a traditional dish of stewed meat and vegetables, commonly served over pasta or noodles. While the classic version features red meat and refined grains, this simplified twist opts for leaner meat and whole-grain pasta for less saturated fat and more fiber in your bowl. Plus, this is an easy one-pot way to get dinner on the table in 20 minutes flat!
Add the turkey and brown, stirring frequently, about 4 minutes. Add the tomatoes, macaroni, and 2 cups of water and bring to a boil. Cook, stirring occasionally until the macaroni is al dente, about 8 to 10 minutes.
Serving size2 ½ cups
Homemade soup is easier to prepare than one might think, but it usually isn’t at the top of your list of quick and easy recipes. Here, all of the ingredients are cooked in a pressure cooker so that this delicious soup is ready in no time! This soup is packed with vegetables and whole grains for a meal that’s both nutritious and filling. And with almost 14 grams of fiber per serving, you’ll be well on your way to meeting your fiber needs for the day!
Place broth, tomatoes, peas, carrots, and barley in the pot of a pressure cooker. Cover pressure cooker, make sure it is sealed, and set it to 8 minutes.
Once pressure cooker is done, quick release the pressure, being careful of the steam.
Stir in kale, season with salt and pepper, and serve.
Serving size2 cups
Baked potatoes are a surprisingly simple way to get dinner on the table in a flash. And there’s no faster way to “bake” a potato than in the microwave. While baked potatoes are usually piled high with unhealthy ingredients such as cheese, bacon, sour cream, and butter, they can be a perfect base for healthy ingredients, too. Here, they’re piled with a spinach salad, which adds fiber and iron, according to the USDA.
Thoroughly scrub potatoes and prick the skin of each all over. Place potatoes on a microwave-safe plate and microwave on high for 6 minutes. Flip potatoes over, then microwave for 6 more minutes. If a knife can be easily inserted into the middle of each potato, they are ready. If not, continue to microwave, 2 minutes at a time, until center of potato is cooked through.
Cut each potato in half, leaving the sides connected. Drizzle with a tbsp of olive oil and season with salt and pepper. Evenly divide spinach, pepper slices, feta cheese, sun-dried tomatoes, and walnut halves among potatoes.
Drizzle each potato with remaining olive oil and balsamic vinegar. Sprinkle with scallions before serving.
Serving size1 potato
These delicious tacos come together quickly with all the convenience of a sheet pan dinner. As a bonus, you’re getting a good dose of omega-3 fats from the salmon, plus fiber, vitamin C, and folate from the asparagus, notes the USDA. This gourmet dish is actually so simple that it’s sure to become a go-to weeknight favorite!
Preheat oven to 400 degrees F. Line a baking sheet with parchment or a silicone mat.
Place asparagus on the prepared baking sheet and drizzle with olive oil. Gently toss to evenly coat and season with salt and pepper. Arrange asparagus on one side of the baking sheet.
Place salmon on the other side of the baking sheet and sprinkle evenly with taco seasoning. Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections.
Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side.
To assemble tacos, place a tortilla on a clean surface and top with ¼ cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce (if using), yogurt, and onion (if using). Serve warm.
Serving size2 tacos
One of the quickest ways to get dinner on the table in a hurry is to roast everything on one sheet pan. Chicken thighs often get a bad rap because they’re a little higher in fat than white meat, per the USDA, but unlike breasts, they get only so big, which is built-in portion control.
Preheat oven to 425 degrees F. In a small bowl, combine paprika, garlic powder, onion powder, salt, and pepper.
Line a rimmed baking sheet with aluminum foil or parchment and lightly coat with olive oil. Lay chicken thighs on one side. Sprinkle seasoning mix evenly over both sides of each thigh.
Add tomatoes to other side of baking sheet and lightly drizzle with olive oil, tossing lightly to coat. If needed, use a second baking sheet to spread all of the ingredients neatly into a single layer. Season with salt and pepper and drizzle half the lemon juice over entire pan. Bake for 10 minutes.
Remove baking sheet from oven and add asparagus to the same side as tomatoes. Toss vegetables with remaining lemon juice and sprinkle fresh herbs over chicken. Return to oven and roast until asparagus is bright green and beginning to brown, and the internal temperature of chicken is 165 degrees F, about 8–12 minutes.
Serve immediately with lemon wedges.
Have leftover veggies? Throw them into a frittata for a quick and nutritious weeknight dinner. While this recipe features vitamin C and fiber-rich broccoli, per the USDA, you can sub in any veggies that you have on hand. Eggs bind the veggies together while offering a budget-friendly source of protein, per the USDA.
Preheat oven to 350 degrees F. Place the eggs, milk, salt, and pepper in a large mixing bowl and whisk together. Set aside.
In an ovenproof nonstick skillet, place olive oil, broccoli, garlic, and red pepper. Cook, stirring frequently, until the broccoli is tender-crisp, about 5 minutes.
Stir in tomatoes, spinach, and rosemary, and cook until the spinach is wilted, about 2 minutes more. Pour in the egg mixture and bake in the preheated oven until the eggs are cooked through, about 10 to 15 minutes. Serve warm or cold.
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