11 One Pan Meal Prep Ideas

Meal prep can simplify your weeknight dinners and save you time in the kitchen, and one-pan meals are a fantastic solution. They bring together amazing flavors and nutrients in a single dish, making clean-up a breeze. Here’s a roundup of 11 one-pan meal prep ideas that will keep your taste buds happy and your schedule on track!

Spicy Chicken and Rice

Spicy Chicken and Rice is a fantastic one-pan meal that brings together tender chicken and flavorful rice in a single dish. The image shows juicy chicken thighs, perfectly cooked and nestled on a bed of seasoned rice, with colorful peppers adding a pop of freshness. This dish is not only visually appealing but also packed with taste.

The combination of spices and the warmth from the peppers creates a delightful kick that makes this meal memorable. Plus, it’s super easy to prepare, making it perfect for busy weeknights or meal prep sessions.

Ingredients

• 4 chicken thighs
• 1 cup rice
• 2 cups chicken broth
• 1 bell pepper, diced
• 1 red chili pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pan over medium heat. Season the chicken thighs with salt, pepper, paprika, and garlic powder.
2. Add the chicken to the pan and sear for about 5-7 minutes on each side until golden brown. Remove the chicken and set aside.
3. In the same pan, add the rice and stir for a minute to coat it in the oil. Then, pour in the chicken broth and bring to a simmer.
4. Add the diced bell pepper and sliced chili pepper. Return the chicken to the pan, nestling it into the rice.
5. Cover and reduce the heat to low. Cook for about 20-25 minutes, or until the rice is tender and has absorbed the liquid.
6. Once done, fluff the rice with a fork and garnish with fresh cilantro before serving.

Beef and Broccoli Noodle Stir-Fry

Beef and Broccoli Noodle Stir-Fry is a quick and satisfying meal that brings together tender beef, vibrant broccoli, and flavorful noodles. This dish is perfect for busy weeknights when you want something delicious without spending hours in the kitchen. The combination of beef and broccoli is a classic, and adding noodles makes it even heartier.

The image showcases a colorful mix of perfectly cooked beef chunks and bright green broccoli, all tossed with noodles in a savory sauce. The noodles soak up the flavors, making every bite a delight. This one-pan meal is not only easy to prepare but also easy to clean up!

Here’s how to make your own Beef and Broccoli Noodle Stir-Fry:

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 8 ounces noodles (spaghetti or lo mein)
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons vegetable oil
• Salt and pepper to taste

Instructions

1. Cook the Noodles: In a large pot, boil water and cook the noodles according to package instructions. Drain and set aside.
2. Stir-Fry the Beef: In a large pan, heat vegetable oil over medium-high heat. Add the beef slices and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. Add Broccoli: In the same pan, add broccoli florets and stir-fry for about 2-3 minutes until they are bright green and tender-crisp.
4. Combine Ingredients: Return the beef to the pan. Add the garlic, ginger, soy sauce, oyster sauce, and sesame oil. Stir well to combine.
5. Add Noodles: Toss in the cooked noodles and mix everything together. Season with salt and pepper to taste. Cook for an additional 2 minutes until heated through.
6. Serve: Plate the stir-fry and enjoy your delicious one-pan meal!

Pesto Pasta with Cherry Tomatoes

Pesto pasta with cherry tomatoes is a delightful dish that brings together fresh flavors and vibrant colors. The bright red cherry tomatoes pop against the green pesto, making it not just tasty but also visually appealing. This meal is perfect for meal prep, as it can be made in one pan and stored for the week.

To make this dish, you’ll need a few simple ingredients. The combination of basil pesto, pasta, and juicy cherry tomatoes creates a satisfying meal that can be enjoyed hot or cold. It’s a great option for lunch or dinner, and it’s quick to whip up!

Here’s how to make it:

Ingredients

• 8 oz spaghetti or your favorite pasta
• 1 cup cherry tomatoes, halved
• 1/2 cup basil pesto
• 1/4 cup grated Parmesan cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and set aside.
2. Sauté Tomatoes: In the same pot, heat olive oil over medium heat. Add the cherry tomatoes and cook for about 3-4 minutes until they start to soften.
3. Combine: Add the cooked pasta back into the pot with the tomatoes. Stir in the basil pesto and mix until everything is well coated.
4. Serve: Sprinkle with grated Parmesan cheese, salt, and pepper. Garnish with fresh basil leaves before serving.

Vegetable Stir-Fry with Tofu

This Vegetable Stir-Fry with Tofu is a colorful and healthy option for meal prep. The image showcases vibrant red bell peppers, fresh broccoli, and golden cubes of tofu, all tossed together in a pan. The bright colors not only make the dish visually appealing but also signal the variety of nutrients packed in each bite.

To make this dish, you’ll need some basic ingredients. The tofu adds protein, while the vegetables provide fiber and essential vitamins. This meal is perfect for busy days, as it can be prepared in one pan, making cleanup a breeze.

Here’s how to whip up this tasty stir-fry:

Ingredients

• 1 block firm tofu, cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds (optional)
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and season with a pinch of salt and pepper.
2. Heat the Pan: In a large skillet, heat the sesame oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes.
3. Add the Vegetables: Toss in the broccoli and bell peppers. Stir-fry for another 5 minutes until the vegetables are tender yet crisp.
4. Flavor it Up: Add the minced garlic and grated ginger. Pour in the soy sauce and mix everything well. Cook for an additional 2-3 minutes.
5. Serve: Sprinkle with sesame seeds if desired and enjoy your delicious stir-fry!

Mediterranean Quinoa Bowl

The Mediterranean Quinoa Bowl is a colorful and nutritious dish that brings a taste of the Mediterranean right to your kitchen. This bowl is packed with protein-rich quinoa, fresh veggies, and creamy feta cheese, making it a satisfying meal for lunch or dinner.

In the image, you can see a vibrant mix of ingredients. The golden chickpeas add a lovely texture, while the cherry tomatoes and cucumber provide a refreshing crunch. The feta cheese cubes are sprinkled generously, enhancing the flavor profile with their creamy goodness. Fresh basil leaves add a pop of color and a hint of herbal aroma, making this bowl not just tasty but also visually appealing.

This dish is perfect for meal prep. You can easily make a big batch and store it in the fridge for quick lunches throughout the week. Just grab a bowl, and you’re ready to go!

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup feta cheese, cubed
• 1/4 cup fresh basil leaves, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and liquid is absorbed.
2. Mix the Ingredients: In a large bowl, combine cooked quinoa, chickpeas, cherry tomatoes, cucumber, and feta cheese.
3. Add Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the quinoa mixture and toss to combine.
4. Garnish: Add fresh basil leaves and give it a gentle stir.
5. Serve: Enjoy immediately or store in the fridge for up to 4 days. This bowl is great cold or at room temperature!

Shrimp Fried Rice

Shrimp fried rice is a quick and tasty one-pan meal that packs a punch. The vibrant colors of the shrimp, peas, and carrots make it visually appealing. This dish is not only delicious but also easy to prepare, making it perfect for meal prep. You can whip it up in no time, and it’s great for lunch or dinner.

The combination of tender shrimp and fluffy rice, mixed with fresh vegetables, creates a satisfying meal. Plus, it’s versatile! You can add your favorite veggies or adjust the seasonings to suit your taste. The addition of a soft-boiled egg on top adds creaminess and richness, taking this dish to the next level.

Ingredients

• 2 cups cooked rice
• 1 pound shrimp, peeled and deveined
• 1 cup peas
• 1 cup carrots, diced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 green onions, chopped
• 2 eggs
• Salt and pepper to taste

Instructions

1. Heat sesame oil in a large pan over medium heat. Add the shrimp and cook until pink, about 3-4 minutes. Remove and set aside.
2. In the same pan, add the diced carrots and peas. Sauté for about 3 minutes until tender.
3. Add the cooked rice to the pan, followed by the soy sauce. Stir well to combine.
4. Return the shrimp to the pan and mix everything together. Cook for another 2-3 minutes.
5. In a separate pot, boil water and gently add the eggs. Cook for about 6-7 minutes for soft-boiled eggs. Remove and cool in cold water before peeling.
6. Serve the shrimp fried rice topped with chopped green onions and a soft-boiled egg. Enjoy!

Chickpea Curry with Spinach

This chickpea curry with spinach is a delightful one-pan meal that’s both easy to make and packed with flavor. The vibrant colors in the image showcase the creamy orange sauce, tender chickpeas, and fresh spinach. It’s a dish that not only looks good but also tastes amazing!

The combination of chickpeas and spinach makes this meal nutritious and filling. Chickpeas are a great source of protein and fiber, while spinach adds essential vitamins and minerals. Plus, the creamy sauce ties everything together beautifully.

This recipe is perfect for meal prep. You can easily make a big batch and store it for the week. Serve it over rice for a complete meal that will keep you satisfied.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 can (14 oz) coconut milk
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• Salt and pepper to taste
• Cooked rice, for serving

Instructions

1. Heat olive oil in a large pan over medium heat. Add chopped onion and sauté until translucent.
2. Stir in minced garlic and grated ginger. Cook for another minute until fragrant.
3. Add curry powder and turmeric, stirring to combine.
4. Pour in the coconut milk and bring to a simmer.
5. Add chickpeas and cook for about 5 minutes, allowing the flavors to meld.
6. Stir in the fresh spinach and cook until wilted.
7. Season with salt and pepper to taste.
8. Serve hot over cooked rice.

One-Pan Lemon Garlic Salmon

One-Pan Lemon Garlic Salmon is a delightful meal that brings together fresh flavors and easy preparation. The image shows a perfectly cooked salmon fillet, garnished with lemon slices and fresh herbs, surrounded by tender asparagus and golden baby potatoes. This dish not only looks appealing but also offers a burst of flavor with every bite.

Cooking everything in one pan makes cleanup a breeze, so you can enjoy your meal without the hassle. The combination of lemon and garlic enhances the salmon, while the vegetables add a nutritious touch. It’s a fantastic option for meal prep or a quick weeknight dinner.

Ingredients

• 2 salmon fillets
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1 pound baby potatoes, halved
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large baking dish, toss the halved baby potatoes with olive oil, salt, and pepper. Spread them out in a single layer.
3. Bake the potatoes for about 15 minutes until they start to soften.
4. Add the asparagus to the baking dish and place the salmon fillets on top. Season the salmon with minced garlic, salt, and pepper. Lay lemon slices over the salmon.
5. Return the dish to the oven and bake for an additional 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Garnish with fresh herbs before serving. Enjoy your delicious one-pan meal!

One-Pan Ratatouille

One-Pan Ratatouille is a colorful and vibrant dish that brings together the best of summer vegetables. This dish is not only visually appealing but also packed with flavor. The image showcases a beautiful arrangement of sliced zucchini, eggplant, and juicy cherry tomatoes, all perfectly roasted to bring out their natural sweetness. Fresh basil leaves add a lovely touch of green, making this meal not just delicious but also a feast for the eyes.

This recipe is perfect for meal prep. You can make a big batch and enjoy it throughout the week. It’s versatile too; serve it as a main dish, a side, or even toss it with pasta or grains for a heartier meal. Plus, it’s a great way to use up any leftover veggies you have in your fridge!

Ingredients

• 1 medium eggplant, sliced
• 2 medium zucchinis, sliced
• 2 cups cherry tomatoes, halved
• 1 onion, sliced
• 3 cloves garlic, minced
• 1/4 cup olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the sliced eggplant, zucchinis, cherry tomatoes, onion, and minced garlic.
3. Drizzle with olive oil and sprinkle with thyme, salt, and pepper. Toss everything together until well coated.
4. Spread the vegetable mixture evenly in a large baking dish or on a baking sheet.
5. Roast in the preheated oven for about 30-35 minutes, or until the vegetables are tender and slightly caramelized.
6. Remove from the oven and let it cool slightly. Garnish with fresh basil leaves before serving.

Stuffed Bell Peppers

Stuffed bell peppers are a colorful and tasty option for meal prep. These vibrant peppers are filled with a savory mixture that makes them satisfying and nutritious. They are not only visually appealing but also easy to make in one pan, which saves time on cleanup.

The image shows an assortment of bell peppers in red, yellow, and green, all filled to the brim with a delicious stuffing. The mixture typically includes ground meat, rice, and spices, topped with a sprinkle of cheese for that perfect melty finish. This dish is versatile, allowing you to customize the filling based on your preferences.

Making stuffed bell peppers is straightforward. You can prepare a batch at the beginning of the week and enjoy them for lunch or dinner. They reheat well, making them a great option for busy days.

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey or beef
• 1 cup cooked rice
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes (14.5 oz)
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 cup shredded cheese (cheddar or mozzarella)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a skillet, cook the ground meat over medium heat until browned. Add the onion and garlic, cooking until softened.
4. Stir in the cooked rice, diced tomatoes, Italian seasoning, salt, and pepper. Mix well.
5. Fill each bell pepper with the meat and rice mixture, packing it in gently.
6. Top each pepper with shredded cheese.
7. Add a little water to the bottom of the baking dish to help steam the peppers. Cover with foil.
8. Bake for 30 minutes, then remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and golden.
9. Let them cool slightly before serving. Enjoy your delicious stuffed bell peppers!

Sweet Potato and Black Bean Hash

This Sweet Potato and Black Bean Hash is a colorful and nutritious dish that’s perfect for meal prep. The vibrant orange sweet potatoes contrast beautifully with the dark black beans, creating a visually appealing plate. Topped with fresh avocado slices and sprinkled with cilantro, it’s not just a feast for the eyes but also a delight for the taste buds.

This dish is packed with protein and fiber, making it a filling option for any meal. The combination of sweet potatoes and black beans provides a satisfying texture and flavor. Plus, it’s easy to make in one pan, which means less cleanup!

To prepare, you’ll need some basic ingredients. Start by dicing sweet potatoes and cooking them until tender. Then, add black beans and your choice of spices for flavor. Finish it off with fresh avocado and herbs for a refreshing touch.

Ingredients

• 2 medium sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 avocado, sliced
• Fresh cilantro, for garnish
• 1/2 cup diced onion
• 1/2 cup diced bell pepper

Instructions

1. Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, cooking until softened.
2. Add the diced sweet potatoes to the skillet. Season with cumin, smoked paprika, salt, and pepper. Cook for about 10-15 minutes, stirring occasionally, until sweet potatoes are tender.
3. Stir in the black beans and cook for an additional 5 minutes until heated through.
4. Remove from heat and top with avocado slices and fresh cilantro before serving.