meal prep

30 Quick & Easy One Pot Meals

All you need is one pot for these satisfying, guilt-free meals.

30 Quick & Easy One Pot Meals
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30 Quick & Easy One Pot Meals

All you need is one pot for these satisfying, guilt-free meals.

Life is hectic. Meal prep doesn’t have to be.

As if preparing a meal isn’t demanding enough, now you have to wash mounds of dishes. Sound familiar? You’re gonna love this list. From breakfast to dessert, you’ll find one pot, minimal effort and preparation time, and an empty sink.

With this list of simple, slimming recipes, you keep your kitchen process streamlined down to just one pot, a few nourishing ingredients, and about 30 minutes. We’ve removed the fuss and excuses…now the rest is up to you. Love what you see? Then don’t miss these 50 Cheap and Easy Slow Cooker Recipes that are perfect for hands-off cooking.

MEAT DISHES


1

SKILLET CHICKEN FAJITAS

One pot dinners chicken fajitas

Serves: 4
Nutrition per serving: 285 calories, 13.5 g fat (3 g saturated), 417 mg sodium, 5.7 g carbs (2 g fiber, 3.2 g sugar), 33.7 g protein

This dish commands just as much attention at home as it does while it sizzles through the dining room. And with no sketchy ingredients, less than 300 calories per serving and 34 grams of satiating protein, it’s got good reason to. Fill lettuce boats or wrap the seasoned chicken inside whole wheat tortillas for a balanced nutritious meal.

Get the recipe from Recipe Runner.

DON’T MISS: 25 Foods to Keep You Young Forever

2

Sweet & Spicy Jalapeno Chicken Stir Fry

One pot dinners chicken stir fry

Serves: 3
Nutrition per serving: 205 calories, 5.5 g fat (< 1 g saturated), 637 mg sodium, 19.9 g carbs (2 g fiber, 15.2 g sugar), 18.7 g protein

Don’t even think about skipping the jalapenos (unless you want to skip the flab-melting benefits). These peppers fire up more than just your mouth. Thanks to capsaicin, the compound that gives them their kick, has been proven to reduce belly fat, suppress appetite and boost metabolic activity! For more ways to turn up your calorie burning oven, check out the 55 Best-Ever Ways to Boost Your Metabolism.

Get the recipe from Delicious Meets Healthy.

3

ONE POT SPICY CAJUN CHICKEN & RICE

One pot dinners cajun chicken and rice

Serves: 4
Nutrition per serving: 265 calories, 8.8 g fat (2.3 g fat). 281 mg sodium, 9.2 g carbs (1.1 g fiber, < 1 g sugars, 35.1 g protein (calculated without salt)

This fiery chicken recipe combines boneless, skinless chicken breasts, whole grain rice, low sodium broth, bell pepper and a homemade cajun seasoning. It’s low in both calories and carbs, but bursting with muscle building protein and fat burning ingredients. For more slimming sources of protein, check out these 29 Best-Ever Proteins for Weight Loss

Get the recipe from Le Creme de La Crumb

4

CRUNCHY HONEY CHICKEN

One pot dinners honey chicken

Serves: 4
Nutrition per serving: 447 calories, 19.3 g fat (3.2 g saturated), 282 mg sodium, 32.7 g carbs (2 g fiber, 19.5 g sugar), 36.8 g protein (calculated with low sodium soy)

Crunchy, honey and chicken? Typically, that’s a trio that would feed those unwanted love handles—except this time. With 37 grams of satiating protein, a day’s worth of vitamin C and sky-high amounts of niacin and selenium, this is one tasty, wholesome dish.

Get the recipe from How Sweet It Is

5

ROASTED VEGETABLES & SAUSAGE

One pot dinners vegetables and sausage

Serves: 5
Nutrition per serving: 280 calories, 11.9 g fat (2.3 g saturated), 157 mg sodium, 17 g carbs (4.2 g fiber, 5.2 g sugar), 27 g protein

When it comes to sausage choose a brand with no more than 160 calories, 11 grams of fat and 600 milligrams of sodium per serving and, more importantly, free of additives. This recipe has just 280 calories and 157 milligrams of sodium per serving. Plus, it serves up 27 grams of lean muscle building protein. For the best waist protein-packed, waist slimming options, check out these Best Hot Dogs and Sausages for Weight Loss.

Get the recipe from Delicious Meets Healthy.

6

ONE SKILLET TUSCAN CHICKEN

One pot dinners tuscan chicken

Serves: 6
Nutrition per serving: 270 calories, 11.9 g fat (2.3 g saturated), 157 mg sodium, 17 g carbs (4.2 g fiber, 5.4 g sugar), 27 g protein (calculated without salt)

This dish is full of belly-slimming vegetables, satiating cannellini beans, detoxing spices and of course, muscle building protein. It’s dressing combines tart balsamic vinegar, rich extra virgin olive oil and sweet honey to create a chicken entree that is complex in both flavor and nutrients.

Get the recipe from Delicious Meets Healthy.

7

SKILLET LEMON ROSEMARY CHICKEN

One pot dinners rosemary chicken

Serves: 6
Nutrition per chicken thigh: 360 calories, 18.4 g fat (4.2 g saturated), 132 mg sodium, 2.5 g carbs (< 1 g fiber, 0 g sugar), 44 g protein (calculated without salt and skinless chicken thighs)

With just one pot and a few simple steps, you can take the bore out of chicken. These flavorful thighs are made with a rosemary, lemon, and garlic rub. The best part: Lemons and garlic help rid your body of foreign invaders, thanks to an antibacterial, antifungal and antiviral chemical called allicin, and boost your immunity. Looking to lower the fat count? Opt for skinless chicken thighs instead.

Get the recipe from Simply Recipes.

8

ONE POT CHICKEN STEW

Serves: 6
Nutrition (per 1.5 cup serving): 269 calories, 10 g fat (2.6 g saturated), 308 mg sodium, 5.4 g carbs (1 g fiber, < 1 g sugar), 37.2 g protein (calculated without salt)

When consumed properly, protein can boost your metabolism, increase satiety, scourch fat and build lean muscle. What do we mean by properly? When you consume anything in excess (even healthy nutrients), you body stores what it doesn’t use as fat. Protein is no exception. Conversely, not eating enough can cause muscle loss, fatigue, low sex drive, depression, anemia and anxiety. An active person should aim for around 1.8 g of protein per kg of body weight. P.S. Staggering your protein intake can not only help you lose weight, but keep it off!

Get the recipe from Little Broken.

9

ONE PAN EGG AND TURKEY SKILLET

Serves: 6
Nutrition (per 1 cup serving): 274 calories, 14.8 g fat (4.6 g saturated), 568 mg sodium, 4.6 g carbs (1 g fiber, 2.5 g sugar), 31.6 g protein (calculated without salt)

This one has just 4 wholesome ingredients (or 3 if you omit salt). Not to mention it’s super low in carbohydrates and bursting with satiating protein to help you power through your day.

Get the recipe from Six Sister’s Stuff.

QUINOA & PASTA DISHES


10

CURRIED QUINOA WITH SQUASH AND CHICKPEAS

One pot dinners curried quinoa with squash and chickpeas

Serves: 6
Nutrition per serving: 494 calories, 13.9 g fat (3.8 g saturated), 45 mg sodium, 73 g carbs (15.7 g fiber, 11 g sugar), 18 g protein (calculated without salt)

With protein-rich quinoa, potassium-boasting butternut squash and weight loss superfood chickpeas, this is one belly-slimming recipe. Not only does the fiber content in chickpeas help you feel fuller longer, but these legumes actually help you eat less by releasing cholecystokinin, an appetite-suppressing hormone.

Get the recipe from Oh My Veggies.

11

PEANUT SESAME NOODLES & VEGGIES

One pot dinners sesame noodles and veggies

Serves: 6
Nutrition per serving: 225 calories, 8 g fat, 1.1 g saturated, 466 mg sodium, 31.6 g carbs (2.3 g fiber, 7.2 g sugar), 7.2 g protein (calculated with low sodium soy sauce)

Knockout nearly two day’s worth of vitamin A and over a day’s worth of vitamin C with one pot noodle dish. Dried noodles, veggies and seasoning are boiled to perfection, creating a tasty dish that just 225 calories.

Get the recipe from Oh My Veggies.

12

SLOW COOKER MEXICAN QUINOA

One pot dinners mexican quinoa

Serves: 8
Nutrition per serving: 362 calories, 2.3 g fat (0 g saturated), 757 mg sodium, 69.2 g carbs (12.4 g fiber, 5.9 g sugar), 16.9 g protein (calculated with low sodium broth, low salt taco seasoning, and 19 ounces of enchilada sauce)

Quinoa is one trendy health food that has earned its praise. Plus, it’s super versatile and can be used in place of pasta and rice in dishes like this Slow Cooker Mexican Quinoa. Not only is it packed with hunger-squashing fiber (12.4 grams per serving in this dish), but the supergrain contains all nine essential amino acids, making it the only grain to be considered a complete protein.

Get the recipe from Chelsea’s Messy Apron.

13

BURRITO BOWLS

Serves: 8
Nutrition: 340 calories, 7.4 g fat (2.7 g saturated), 223 mg sodium, 53.8 g carbs (8.5 g fiber, 6 g sugar), 20 g protein

Fiber’s waist-cinching, gut-friendly rep should have you constantly reaching for recipes like this one. Sadly, only 8 percent of Americans consume enough fiber according to the National Health and Nutrition Examination Survey. Don’t be one them. And who really needs an excuse to eat burrito bowls? Not us!

Get the recipe from I Heart Naptime.

SOUPS, STEWS & SALADS


14

One-Pot Beef Chili

One pot dinenrs beef chili

Serves: 14
Nutrition per serving: 409 calories, 4.4 g fat (1.1 g saturated), 262 mg sodium, 62.9 g carbs (16.2 g fiber, 5.7 g sugar), 31.5 g protein

Beans help to both prevent and treat obesity-related diseases, thanks to their rich fiber content–specifically resistant starch. This type literally resists digestion (hence, its name), taking longer to digest and helping to prevent blood sugar spikes. In fact, a recent study that followed more than 64,000 women for 4 years found that high intake of beans was associated with a 38 percent decreased risk of diabetes.

Get the recipe from The Healthy Maven.

15

Shredded Brussel Sprout & Apple Salad

One pot dinners brussels sprout and apple salad

Serves: 2
Nutrition per serving: 324 calories, 26 g fat, 2.9 saturated fat, 140 mg sodium, 24 g carbs (6.5 g fiber, 12.3 g sugar), 5.7 g protein (calculated with 2 tablespoons extra virgin olive oil)

Brussel Sprouts and apples make a serious weight loss weapon (especially post-workout). Not only are they both bursting with belly slimming fiber, but apples flood your body with immunity-boosting vitamin C, which it uses to do more than fight off the common cold. In fact, the nutrient also aids in muscle and blood-vessel formation. Better yet, researchers at Arizona State University found that vitamin C can actually boost the fat-burning effects of exercise!

Get the recipe from BeginWithin Nutrition.

16

SWEET POTATO & LENTIL STEW

One pot dinners sweet potato lentil stew

Serves: 10
Nutrition per serving: 304 calories, < 1 g fat (0 g saturated), 119 mg sodium, 58.7 g carbs (16.6 g fiber, 6.3 g sugar), 17 g protein (calculated with no salt added diced tomatoes)

Small, but mighty, lentils are packed with satiating fiber, as well as essential minerals, b vitamins, and protein. And they’re paired perfectly with another virtually fat-free, fiber superstar– the sweet potato. These orange spuds are a hearty source of vitamin A, a nutrient that aids immune function, vision, reproduction and cellular communication. Sub them in for the white version in soups and stews, like this Sweet Potato and Lentil Stew for an extra fiber and nutrient boost.

Get the recipe from Fit Foodie Finds.

17

DETOX VEGETABLE SOUP

One pot dinners vegetable soup

Serves: 6
Nutrition per serving: 115 calories, 2.8 g fat (0 g saturated), 137 mg sodium, 20.5 g carbs (5.7 g fiber, 6.3 g sugar), 4.6 g protein (calculated without salt and low sodium broth)

Looking for a super low-cal detoxifying meal? This vegetable soup is 115 calories, 2.8 grams of fat and 137 mg sodium per serving. Plus it dishes up two days worth of vitamins C and A and is a great source of belly-slimming fiber and magnesium and potassium, two nutrients crucial for optimal muscle functioning. However, magnesium does more than help your muscles recover from a hard workout. It’s intake helps boost lipolysis, a process by which your body releases fat from its stores. For rich sources of this mineral check out, Best Foods to Eat For Magnesium.

Get the recipe from The Healthy Maven.

BRINNER


18

BAKED EGG & ACORN SQUASH

One pot dinners acorn squash and egg

Serves: 6
Nutrition per serving: 92 calories, 4.4 g fat (1.4 g saturated), 64 mg sodium, 7.8 g carbs (1.1 g fiber, 0 g sugar), 6.1 g protein

This recipe has just two ingredients: eggs and acorn squash. When it comes to fiber, acorn squash is #1 among fall superfoods. According to the USDA, a one-cup serving offers 9 grams (approximately one-third of your daily allowance) and 30 percent of your daily vitamin C needs. Ingredient number two, however, delivers a different nutrient punch. Packed with protein— each 85-calorie egg packs a solid 7 grams of the muscle-builder—eggs are also loaded with amino acids, antioxidants, iron and a fat-fighting nutrient called choline (assuming you don’t ditch the yolk).

Get the recipe from My Healthy Dish.

19

SQUASH FRITTATA

One pot dinners squash frittata

Serves: 4
Nutrition per serving: 257 calories, 17.1 g fat (6.3 g saturated), 338 mg sodium, 8.4 carbs, 2 g fiber, 3.8 g sugars, 20.1 g protein

This fun one pot recipe, layers squash, zucchini, eggs, parmesan and seasoning for a quick and simple dinner that will help you ditch the belly fat. The best part: it’s got just 257 calories and a whopping 20 grams of protein for ¼ of the dish so it will fill you up, without filling you out!

Get the recipe from My Healthy Dish.

20

Honey Mustard Veggie Frittata

One pot dinners honey mustard frittata

Serves: 8
Nutrition per serving:126 calories, 7.8 g fat (2.9 g saturated), 153 mg sodium, 6.4 g carbs (< 1 g fiber, 4 g sugars, 8.5 g protein (calculated with organic honey mustard and no salt)

If you like mustard and breakfast foods, this veggie frittata had your name all over it. The egg dish combines egg, onion, tomato and spinach with a drizzle of honey mustard, and it’s just 126 calories per serving! Just make sure you opt for an organic honey mustard that doesn’t contain scary amounts of preservatives and sugar.

Get the recipe from The Healthy Maven.

21

SLOW COOKER GINGERBREAD OATS

One pot dinners gingerbread oats

Serves: 10
Nutrition per serving: 406 calories, 18.6 g fat (2 g saturated), 26 mg sodium, 61.8 g carbs (8.7 g fiber, 16 g sugar), 8.7 g protein (calculated with 1/2 cup of pure maple syrup)

In the mood for a festive brinner? Whip up these gluten-free Gingerbread Oats that are packed with seasonal flavors like molasses, cinnamon and ginger, and nutrients. Pecans, in particular, fight cell damaging free-radicals thanks to their excellent vitamin and mineral content. Plus, they’re packed with essential fatty acids and Vitamin E, a nutrient responsible for maintaining healthy skin cell membrane.

Get the recipe from My Whole Food Life.

22

QUINOA SKILLET

One pot quinoa skillet

Serves: 4
Nutrition per serving: 219 calories, 9.3 g fat (2.8 g saturated), 206 mg sodium, 21 g carbs (3 g fiber, 3.2 g sugar), 12.4 g protein (calculated without salt)

Breakfast for dinner with a wholesome spin. This breakfast skillet is void of fried potatoes, but instead subs in waist-slimming quinoa to accompany veggies, egg, and crumbled bacon. It will satisfy your craving for a hearty breakfast meals without the excess calories, sodium and fat.

Get the recipe from How Sweet It Is.

23

SKILLET CHILAQUILES

One pot dinners skillet chilaquiles

Serves: 8
Nutrition per serving: 392 calories, 24.1 g fat (6 g saturated), 644 mg sodium, 32 g carbs (7.6 g fiber, 3.5 g sugar), 15.6 g protein (calculated with whole wheat tortillas and reduced-fat Monterey jack cheese)

When nachos meet breakfast, the result is this colorful savory dish. And don’t be scared off by the amount of fat in this one. The majority of it comes from avocados, which happen to be one of the most potent weight loss weapons. In fact, it’s this richness of monounsaturated and oleic fatty acids that gives the amazing produce its viral-worthy status.

Get the recipe from How Sweet It Is.

24

VEGAN COCONUT CREAM PUMPKIN QUINOA PORRIDGE

Serves: 5
Nutrition (per ¾ cup serving): 256 calories, 15 g fat (12 g saturated), 11 mg sodium, 27 g carbs (4 g fiber, 4.3 g sugar), 5.8 g protein

By now you probably know not all fat was created equal. In fact, the benefits of coconut oil far outweigh the cons. From killing bacteria, preventing memory decline, and protecting your organs to blasting fat, reducing appetite and increasing your performance at the gym, a fat has never tasted so good.

Get the recipe from Cotter Crunch.

25

BANANA FRENCH TOAST

Serves: 6
Nutrition (per slice): 325 calories, 17.9 g fat (6.3 g saturated), 208 mg sodium, 35.5 g carbs (5 g fiber, 17.4 g sugar), 9 g protein

Bananas for brunch? We get it, which is why this french toast deserves a spot on the menu. It’s quick, requires minimal effort and will soak up all last night’s booze. Just make sure to get yourself to the gym later on. Bananas
pack in slow-digesting carbs and muscle-soothing potassium to help you power through your workout.

Get the recipe from Living Locurto.

26

ONE POT SPICY EGGS AND POTATOES

Serves: 4
Nutrition (per 1 cup serving): 268 calories, 19 g fat (8 g saturated), 174 mg sodium, 10 g carbs (1.5 g fiber, 1.7 g sugar), 15.3 g protein (calculated with low sodium broth and no salt)

If you love spicy, you’re about to love it more. Chili powder, the ingredient responsible for this meals flaming flavor, can increase antioxidant activity, improve cognitive functioning, support digestive health, kick-start metabolism, fight infections, and more!

Get the recipe from Pinch of Yum.

27

PUMPKIN FROZEN YOGURT

Serves: 6
Nutrition (per 2 scoop serving): 210 calories, 11.7 g fat (1.1 g saturated), 21 mg sodium, 26.7 g carbs (4.1 g fiber, 16.4 g sugar), 2.5 protein

What if we told you all you needed to make frozen yogurt was one bowl and a freezer? You probably wouldn’t believe us. However, this recipes requires just that. When non-dairy yogurt (or dairy yogurt), pumpkin puree, maple syrup, cinnamon, nutmeg, cloves, and vanilla extract come together, you’ll wonder why you ever bought the boxed, processed stuff?

Get the recipe from A Sweet Pea Chef.

28

CROCK POT PEANUT BUTTER CHOCOLATE PROTEIN OATMEAL

Serves: 3
Nutrition (per 1 cup serving): 380 calories, 15.8 g fat (3.4 g saturated), 204 mg sodium, 50.3 g carbs (10 g fiber, 9.7 g sugar), 17 g protein

If you’re looking for the perrrrfect PWO meal, this is it. Not only does it contain ample amounts of carbs to replace depleted store and protein to build lean muscle, but it also has 10 grams of filling fiber (ravished no more). What’s more? Peanut butter contains magnesium, an essential mineral that powers more than 300 biochemical reactions in the body. From body-temperature regulation, detoxification, and energy production to the formation of strong bones and teeth, and maintenance of a healthy nervous system, peanut butter can help you perform better, recover faster and carve those washboard abs. To make sure you use the right one, check out these The 36 Top Peanut Butters—Ranked.

Get the recipe from Stacey Homemaker.

29

ONE POT PESTO CHICKEN ALFREDO ZUCCHINI NOODLES

Serves: 8
Nutrition (per 1 cup serving): 256 calories, 14.2 g fat (6.9 g saturated), 243 mg sodium, 9.3 g carbs (1.7 g fiber, 4.1 g sugar), 23.8 g protein

Zucchinis are packed with water, which keeps you both hydrated and full. Plus they’re wicked low in calories and carbs–two things that can make or break a diet. To whoever decided to first julienne the veggie, we can’t thank you enough. Weight loss friendly pesto chicken alfredo? Yes, please!

Get the recipe from Whole and Heavenly Oven.

30

SWEET POTATO AND MOZZARELLA EGG SKILLET

Serves: 2
Nutrition (per serving): 216 calories, 11.4 g fat (3.9 g saturated), 203 mg sodium, 13.1 g carbs (2 g fiber, 4.5 g sugar), 16 g protein

Sweet potatoes are packed with heart healthy vitamin B6, youthifing vitamin C, stress-busting magnesium, energy-boosting iron, and more! More specifically,
sweet potato recipes can turn off cortisol, the stress hormone making you fat. Eating brunch never sounded so good.

Get the recipe from Averie Cooks.