Healthy One-Pan Meals for Busy Weekdays

When life gets busy, the last thing you want is to spend hours in the kitchen. One-pan meals are the perfect solution to make nutritious and delicious meals with minimal cleanup. These healthy one-pan recipes are quick, simple, and perfect for busy weekdays.

1. One-Pan Baked Chicken with Veggies

A wholesome and satisfying meal, this one-pan dish combines chicken, potatoes, and vegetables for a balanced dinner.

Ingredients:

• 4 chicken breasts
• 2 cups baby potatoes, halved
• 1 cup carrots, sliced
• 1 cup broccoli florets
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, arrange chicken breasts, potatoes, carrots, and broccoli.
3. Drizzle olive oil over the ingredients and sprinkle with garlic powder, thyme, salt, and pepper.
4. Roast for 25-30 minutes, until chicken is fully cooked and vegetables are tender.

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2. Sheet Pan Salmon and Asparagus

This quick and easy sheet pan dinner features flaky salmon paired with tender asparagus for a healthy, light meal.

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place salmon fillets and asparagus on a baking sheet.
3. Drizzle olive oil over the salmon and asparagus, and top with lemon slices and garlic.
4. Season with salt and pepper, then bake for 15-20 minutes, until salmon flakes easily.

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3. One-Pan Quinoa and Roasted Vegetables

A hearty vegetarian option, this quinoa and roasted vegetable dish is packed with protein and fiber.

Ingredients:

• 1 cup quinoa, rinsed
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Spread the zucchini, bell pepper, and cherry tomatoes on a baking sheet. Drizzle with olive oil and sprinkle with paprika, salt, and pepper.
3. Roast vegetables for 20-25 minutes until tender.
4. Meanwhile, cook quinoa according to package instructions.
5. Combine the roasted vegetables with cooked quinoa and serve.

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4. One-Pan Turkey Meatballs and Sweet Potatoes

These turkey meatballs are packed with lean protein, and the sweet potatoes provide a nutritious, sweet contrast.

Ingredients:

• 1 lb ground turkey
• 2 medium sweet potatoes, diced
• 1 tbsp olive oil
• 1/2 cup breadcrumbs
• 1 egg
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix ground turkey, breadcrumbs, egg, Italian seasoning, salt, and pepper. Form into meatballs.
3. Arrange sweet potatoes and meatballs on a baking sheet.
4. Drizzle olive oil over the ingredients and bake for 20-25 minutes, until meatballs are fully cooked and sweet potatoes are tender.

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5. One-Pan Chickpea and Spinach Stir-Fry

A quick and healthy vegetarian stir-fry that’s packed with protein from chickpeas and iron from spinach.

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 4 cups fresh spinach
• 1 onion, chopped
• 1 tbsp olive oil
• 2 tbsp soy sauce
• 1 tsp cumin
• 1/2 tsp chili flakes (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until softened, about 3 minutes.
2. Add chickpeas to the pan and cook for 5-7 minutes, until they start to crisp up.
3. Stir in spinach, soy sauce, cumin, chili flakes, salt, and pepper. Cook until spinach wilts, about 2-3 minutes.
4. Serve immediately as a light meal or over brown rice.

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These healthy one-pan meals are perfect for busy weekdays, providing you with nutritious options that require minimal effort and cleanup. Enjoy a wholesome meal without spending too much time in the kitchen!