15 Quick 30-Minute Dinner Recipes Ideal for Meal Prep

Meal prepping doesn’t have to be a chore! With these 15 easy dinner recipes, you can whip up delicious meals in just 30 minutes, making the weeknight hustle a lot smoother. Each recipe is designed for simplicity and flavor, so you can spend less time in the kitchen and more time enjoying your dinner. Let’s dig in!

One-Pan Lemon Garlic Chicken with Asparagus

This One-Pan Lemon Garlic Chicken with Asparagus is a delightful and quick dinner option, perfect for busy weekdays. With its zesty lemon flavor and tender chicken, it’s a meal that’s both refreshing and satisfying.

The asparagus adds a nice crunch and vibrant color, making this dish visually appealing as well. And the best part? It’s all cooked in one pan, which means less cleanup for you!

Ingredients

• 4 chicken thighs
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• 1 teaspoon dried oregano
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a large oven-safe skillet, heat olive oil over medium heat. Season the chicken thighs with salt, pepper, and oregano. Add them to the skillet and sear for about 5 minutes on each side until golden brown.
3. Add the minced garlic and lemon slices to the skillet, stirring to combine. Place the asparagus around the chicken.
4. Transfer the skillet to the oven and bake for 15-20 minutes, or until the chicken is cooked through and the asparagus is tender.
5. Garnish with fresh parsley before serving. Enjoy your healthy and easy dinner!

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a vibrant, healthy dish that bursts with flavor. It combines chickpeas with fresh vegetables, herbs, and a zesty dressing, making it a quick and delicious option for dinner or meal prep.

Not only is it simple to whip up, but it also packs a punch of protein and nutrients. Perfect for any day of the week, this salad is both refreshing and fulfilling, ensuring you’ll be satisfied without feeling weighed down.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced (any color)
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss everything together until well coated.
4. Serve immediately or let it chill in the fridge for about 30 minutes for the flavors to meld.
5. Enjoy this salad as a side dish or a light main course.

Pesto Zoodle Bowl with Grilled Chicken

This Pesto Zoodle Bowl with Grilled Chicken is a fresh and vibrant dish that brings together the flavors of basil pesto and tender grilled chicken over spiralized zucchini noodles. It’s light yet satisfying, perfect for a quick weeknight dinner or a meal prep option for the week ahead.

With just a handful of ingredients and minimal cooking time, this recipe is simple enough for everyone. The combination of zoodles and pesto creates a delightful and healthy meal that’s full of flavor without weighing you down.

Ingredients

• 2 medium zucchinis, spiralized
• 1 cup fresh basil pesto
• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Fresh basil, for garnish

Instructions

1. Prepare the Chicken: Season the chicken breasts with olive oil, salt, and pepper. Grill them over medium heat for about 6-7 minutes on each side, or until fully cooked. Let them rest before slicing.
2. Cook the Zoodles: In a large skillet over medium heat, add the spiralized zucchini and sauté for 2-3 minutes until just tender. Be careful not to overcook them.
3. Mix the Pesto: Remove the skillet from the heat and stir in the basil pesto until the zoodles are well coated.
4. Assemble the Bowl: Divide the pesto zoodles between two bowls, top with sliced grilled chicken, and garnish with fresh basil. Serve immediately and enjoy!

Spicy Shrimp Tacos with Mango Salsa

Spicy shrimp tacos with mango salsa offer a burst of flavor that is both refreshing and satisfying. The combination of juicy, seasoned shrimp and sweet, tangy mango salsa creates a delicious balance. This recipe is quick and simple, making it an ideal choice for busy weeknights or meal prep.

The shrimp are seasoned with spices that pack a punch, while the mango salsa adds a bright, fruity twist that elevates the dish. These tacos can be assembled in under 30 minutes, making them perfect for those who crave a tasty meal without spending hours in the kitchen.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• Salt and pepper to taste
• 8 small corn tortillas
• 1 cup diced mango
• 1/2 cup diced red onion
• 1/4 cup chopped cilantro
• Juice of 1 lime

Instructions

1. Season the shrimp: In a bowl, toss the shrimp with chili powder, cumin, garlic powder, olive oil, salt, and pepper until well coated.
2. Cook the shrimp: Heat a skillet over medium-high heat. Add the seasoned shrimp and cook for about 3-4 minutes until they turn pink and are cooked through.
3. Prepare the salsa: In another bowl, combine diced mango, red onion, cilantro, and lime juice. Stir to mix well.
4. Warm the tortillas: In the same skillet, warm the tortillas for about 30 seconds on each side.
5. Assemble the tacos: Place a few shrimp on each tortilla and top with mango salsa. Serve immediately.

Creamy Tomato Basil Pasta

Creamy Tomato Basil Pasta is a delightful dish that combines fresh ingredients for a comforting meal. The rich, creamy sauce melds beautifully with the sweet tomatoes and fragrant basil, creating a taste that feels both homey and elegant.

Making this dish is a breeze; it comes together in just about 30 minutes, making it perfect for weeknight dinners or meal prep. Serve it with a sprinkle of parmesan cheese for an extra touch, and you’ll have a satisfying meal that everyone will love.

Ingredients

• 8 oz pasta (spaghetti or your choice)
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 can (15 oz) crushed tomatoes
• 1/2 cup heavy cream
• 1 cup fresh basil leaves, chopped
• Salt and pepper, to taste
• Grated parmesan cheese, for serving

Instructions

1. Cook the Pasta: In a large pot of boiling salted water, cook the pasta according to package instructions until al dente. Drain and set aside.
2. Sauté Garlic: In the same pot, heat olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.
3. Add Tomatoes: Pour in the crushed tomatoes and stir. Let it simmer for about 5 minutes.
4. Make It Creamy: Stir in the heavy cream and chopped basil. Cook for another 2-3 minutes until heated through. Season with salt and pepper.
5. Combine: Add the cooked pasta to the sauce, tossing to combine and coat well.
6. Serve: Plate the pasta and sprinkle with grated parmesan cheese and additional basil if desired. Enjoy!

Teriyaki Salmon with Steamed Rice

This Teriyaki Salmon with Steamed Rice is a quick and tasty meal that’s perfect for busy weeknights. The salmon fillets are glazed with a sweet and savory teriyaki sauce, giving them a rich flavor that pairs wonderfully with fluffy steamed rice. It’s simple to whip up and brings a taste of the East right to your dinner table.

The combination of tender salmon, sticky rice, and fresh green onions creates a delightful balance of flavors and textures. Plus, it comes together in just 30 minutes, making it an ideal choice for meal prep or a quick family dinner.

Ingredients

• 2 salmon fillets
• 1/4 cup teriyaki sauce
• 1 cup jasmine rice
• 2 cups water
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1 green onion, sliced

Instructions

1. Cook the Rice: In a medium saucepan, combine jasmine rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until rice is fluffy.
2. Prepare the Salmon: While the rice cooks, heat olive oil in a skillet over medium heat. Add salmon fillets, skin-side down, and cook for 4-5 minutes.
3. Add Teriyaki Sauce: Flip the salmon and pour teriyaki sauce over the top. Cook for another 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork.
4. Serve: Fluff the rice with a fork and serve alongside the teriyaki salmon. Garnish with sliced green onions before digging in.

Vegetable Stir-Fry with Tofu

This Vegetable Stir-Fry with Tofu is a quick and delicious way to enjoy a healthy dinner. Packed with colorful veggies and savory tofu, it’s full of flavor and ready in just 30 minutes. This dish is perfect for meal prep, as it stores well and can be easily reheated throughout the week.

The combination of fresh vegetables and crispy tofu creates a satisfying meal that’s both filling and nutritious. Whether you’re a vegetarian or just looking for a lighter option, this stir-fry brings a delightful crunch and vibrant taste that everyone will love!

Ingredients

• 14 oz firm tofu, pressed and cubed
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon sesame oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1 tablespoon vegetable oil
• Sesame seeds, for garnish
• Cooked rice, for serving

Instructions

1. Prepare the Tofu: In a bowl, toss the cubed tofu with soy sauce and cornstarch until evenly coated. Heat sesame oil in a large pan over medium-high heat and add the tofu. Cook until golden and crispy on all sides, about 5-7 minutes. Remove and set aside.
2. Sauté the Veggies: In the same pan, add vegetable oil. Stir in the garlic and ginger, cooking for about 30 seconds until fragrant. Add the sliced bell peppers, broccoli, and carrot. Stir-fry for about 5 minutes until just tender.
3. Combine: Return the crispy tofu to the pan with the vegetables. Stir everything together and cook for an additional 2-3 minutes. Garnish with chopped green onions and sesame seeds.
4. Serve: Spoon the stir-fry over cooked rice and enjoy your nutritious meal!

Beef and Broccoli Quinoa Bowl

This Beef and Broccoli Quinoa Bowl is a delightful, healthy dish that packs flavor and nutrients. It combines tender beef with vibrant broccoli, all served over a bed of fluffy quinoa. Perfect for a quick dinner, this bowl is not only simple to make but also a great option for meal prepping for the week ahead.

 

Ingredients

• 1 cup quinoa
• 2 cups water or broth
• 1 lb beef (flank steak or sirloin), sliced thinly
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 green onions, chopped
• 1 tablespoon sesame seeds (optional)

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a saucepan, bring water or broth to a boil. Add the quinoa, reduce to low heat, cover, and simmer for about 15 minutes until liquid is absorbed.
2. Prepare the Beef: In a pan over medium-high heat, add sesame oil. Once hot, add the sliced beef and cook until browned, about 4-5 minutes. Remove from the pan and set aside.
3. Cook the Broccoli: In the same pan, add garlic and ginger, sautéing for about 30 seconds. Add broccoli florets and a splash of water, covering to steam until tender, about 3-4 minutes.
4. Combine: Return the beef to the pan, add soy sauce, and stir until everything is well coated. Cook for another 2 minutes to heat through.
5. Serve: Fluff the quinoa with a fork and divide it among bowls. Top with the beef and broccoli mixture, garnishing with green onions and sesame seeds if desired.

 

Stuffed Bell Peppers with Quinoa

Stuffed bell peppers with quinoa are a colorful and nutritious meal that’s perfect for busy nights. These vibrant peppers are filled with a hearty mix of quinoa, veggies, and spices, making them both satisfying and wholesome. Plus, they’re simple to whip up, taking only about 30 minutes from start to finish!

The combination of flavors is delightful, with the sweetness of the peppers complementing the nutty quinoa and fresh vegetables. They’re great for meal prep, allowing you to make a batch ahead of time and enjoy them throughout the week.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 cup black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the quinoa: In a medium pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until liquid is absorbed. Fluff with a fork.
3. Prepare the filling: In a large skillet, heat a bit of oil over medium heat. Sauté the onion and garlic until softened, about 3-4 minutes. Stir in the black beans, corn, cooked quinoa, cumin, chili powder, salt, and pepper. Mix well and heat through.
4. Stuff the peppers: Cut the tops off the bell peppers and remove the seeds. Fill each pepper with the quinoa mixture, packing it down gently.
5. Bake: Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes until the peppers are tender.
6. Garnish: Remove from the oven, let cool slightly, and garnish with fresh cilantro before serving.

Coconut Curry Lentil Soup

This Coconut Curry Lentil Soup is a warm and comforting dish that brings together the rich flavors of coconut milk and aromatic spices. It’s a simple recipe that’s perfect for weeknight dinners or meal prep, and it comes together in just 30 minutes!

The soup has a delightful blend of spices that enhance the taste of wholesome lentils and fresh vegetables. The creamy texture from the coconut milk makes it incredibly satisfying, while the curry spices add a lovely warmth. This dish is not only delicious but also packed with nutrients, making it a great option for a healthy meal.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 red bell pepper, diced
• 1 cup carrots, chopped
• 1 cup lentils (green or brown), rinsed
• 1 can (14 oz) coconut milk
• 4 cups vegetable broth
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced onion, garlic, and ginger, sautéing until the onion is translucent.
2. Add red bell pepper and carrots, cooking for another 3-4 minutes until they soften.
3. Stir in the rinsed lentils, coconut milk, vegetable broth, curry powder, turmeric, salt, and pepper. Bring to a simmer.
4. Cover and cook for about 20 minutes, or until the lentils are tender.
5. Once cooked, adjust seasoning if needed and garnish with fresh cilantro before serving.

Garlic Butter Shrimp and Broccoli

Garlic Butter Shrimp and Broccoli is a simple, yet delicious dish that brings together succulent shrimp and crisp broccoli in a rich, buttery sauce. The garlicky flavor pairs perfectly with the natural sweetness of the shrimp, making it a quick favorite for any dinner table.

This recipe is easy to make and comes together in about 30 minutes, making it a fantastic option for meal prep. It’s filled with vibrant colors and flavors, ensuring your dinner is both satisfying and nutritious.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 cups broccoli florets
• 4 tablespoons unsalted butter
• 4 cloves garlic, minced
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Chopped parsley for garnish

Instructions

1. Cook the Broccoli: In a large pot of boiling water, add the broccoli and cook for about 2-3 minutes until tender but still bright green. Remove and set aside.
2. Sauté the Shrimp: In a large skillet, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant. Then, add the shrimp, cooking for about 3-4 minutes until they are pink and opaque.
3. Combine Everything: Add the cooked broccoli to the skillet with the shrimp. Stir in lemon juice, and season with salt and pepper to taste. Cook for an additional minute until everything is heated through.
4. Serve: Garnish with chopped parsley before serving. Enjoy your quick and flavorful Garlic Butter Shrimp and Broccoli!

Egg Fried Rice with Peas and Carrots

Egg fried rice is a quick and satisfying dish that combines rice, eggs, and colorful veggies like peas and carrots. It’s a great option for busy nights when you want something tasty without spending too much time in the kitchen. The flavors blend beautifully, creating a comforting meal that’s not just easy to prepare but also perfect for meal prep.

This recipe delivers a delightful balance of textures and tastes. The fluffy rice pairs wonderfully with the tender peas and crunchy carrots, while the eggs add a rich creaminess. Not only is it delicious, but it’s also flexible — you can add your favorite proteins or other vegetables to make it your own!

Ingredients

• 2 cups cooked rice
• 2 large eggs
• 1 cup frozen peas
• 1 cup diced carrots
• 3 tablespoons soy sauce
• 2 tablespoons vegetable oil
• 1 teaspoon sesame oil
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Heat vegetable oil in a large skillet over medium heat.
2. Scramble the eggs in the skillet, then set them aside.
3. Add the diced carrots and cook until tender, about 3-4 minutes.
4. Stir in the peas and cooked rice, mixing well.
5. Add soy sauce, sesame oil, and the scrambled eggs to the rice mixture. Stir to combine.
6. Season with salt and pepper, and toss in chopped green onions before serving.

Caprese Chicken Skillet

Caprese Chicken Skillet is a delightful dish that brings together the fresh flavors of basil, tomatoes, and mozzarella in a quick and easy meal. Perfect for busy weeknights, it manages to be both satisfying and light, making it a family favorite. This one-pan meal captures the essence of summer with its vibrant colors and refreshing taste.

With juicy chicken breasts cooked in a homemade tomato sauce, topped with creamy mozzarella, this recipe is simple enough for anyone to whip up in about 30 minutes. It’s great for meal prep, letting you enjoy delicious leftovers for days!

Ingredients

• 4 chicken breasts
• 1 cup cherry tomatoes, halved
• 1 cup marinara sauce
• 8 ounces fresh mozzarella, sliced
• 1 cup fresh basil leaves
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat. Season the chicken breasts with salt and pepper, then add them to the skillet. Cook for about 5-7 minutes on each side, until golden brown and cooked through.
2. Add the cherry tomatoes to the skillet and pour in the marinara sauce. Stir to combine and let simmer for another 5 minutes.
3. Place slices of mozzarella on top of the chicken and cover the skillet. Cook for an additional 2-3 minutes, until the cheese is melted.
4. Remove from heat and sprinkle fresh basil leaves on top before serving.

Spaghetti Aglio e Olio with Spinach

Spaghetti Aglio e Olio with Spinach is a simple yet satisfying dish that brings a taste of Italy right to your kitchen. The combination of garlic, olive oil, and fresh spinach creates a delightful flavor that is both light and comforting. It’s perfect for a quick weeknight dinner and takes only about 30 minutes to prepare, making it a great option for meal prep.

This recipe features al dente spaghetti coated in a luscious garlic-infused olive oil, accented by the vibrant greens of sautéed spinach. The heat from red pepper flakes adds a subtle kick that ties everything together. It’s a dish that’s not only easy to make but also packs a punch in terms of taste and nutrition.

Ingredients

• 12 oz spaghetti
• 4 tablespoons olive oil
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon red pepper flakes
• 4 cups fresh spinach
• Salt and pepper to taste
• Parmesan cheese, for serving (optional)

Instructions

1. Boil the Pasta: In a large pot of salted water, cook the spaghetti according to package instructions until al dente. Reserve about 1 cup of pasta water, then drain the pasta.
2. Sauté Garlic: In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and red pepper flakes, cooking until the garlic is golden and fragrant (about 1-2 minutes).
3. Add Spinach: Stir in the fresh spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper.
4. Combine Pasta and Sauce: Add the drained spaghetti to the skillet, tossing to combine with the garlic and spinach. If needed, add some reserved pasta water to help mix the sauce evenly.
5. Serve: Plate the spaghetti and sprinkle with Parmesan cheese if desired. Enjoy your easy and delicious meal!

Sheet Pan Sausage and Vegetables

Sheet Pan Sausage and Vegetables is a deliciously simple meal that combines juicy sausages with a colorful array of roasted vegetables. This dish is not only tasty but also incredibly easy to prepare, making it perfect for busy weeknight dinners or meal prep. The flavors meld beautifully as everything cooks together, resulting in a satisfying and hearty meal.

With just one pan to clean, it’s a hassle-free option that allows you to enjoy a variety of flavors without spending hours in the kitchen. Whether you’re craving something savory or just want a quick and nutritious dinner, this recipe has you covered!

Ingredients

• 1 pound of Italian sausage (your choice of spicy or mild)
• 2 bell peppers, chopped (any color)
• 1 medium onion, cut into wedges
• 2 cups of mixed vegetables (such as zucchini, broccoli, and carrots)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, arrange the sausages and add the chopped vegetables around them.
3. Drizzle the olive oil over the sausages and vegetables, then sprinkle with garlic powder, smoked paprika, salt, and pepper.
4. Toss the vegetables to coat them evenly with the oil and seasonings.
5. Bake in the preheated oven for 25-30 minutes, or until the sausages are cooked through and the vegetables are tender and slightly caramelized.
6. Serve warm, and enjoy your easy and flavorful meal!