When the weather warms up and your calendar starts to fill, spending hours in the kitchen (and cleaning up after) probably isn’t at the top of your list. That’s where one-pan meals shine — they’re easy to prepare, packed with nutrients, and leave you with fewer dishes to wash.
1 – Lemon Dill Salmon with Asparagus and Potatoes
This fresh and flavorful one-pan dish is packed with heart-healthy fats, fiber and protein — all while keeping cleanup minimal. Roasting salmon alongside spring vegetables like asparagus and baby potatoes makes it an easy go-to for busy weeknights. The lemon and dill add brightness without extra calories or heavy sauces, making it both satisfying and simple.
Ingredients:
- 2 salmon fillets
- 1 bunch asparagus, trimmed
- 2 cups fingerling potatoes, halved
- 1 tbsp. olive oil
- Juice and zest of one lemon
- 1 tsp. dried dill
- Salt and pepper to taste
Instructions:
– Preheat oven to 400°F.
– On a lined baking sheet, toss potatoes with half the olive oil, salt and pepper. Roast for 15 minutes.
– Remove tray, push potatoes to the side. Add salmon and asparagus.
– Drizzle everything with remaining olive oil, lemon juice, zest, and sprinkle with dill.
– Return to oven and bake for another 12–15 minutes, until salmon flakes easily.
2 – Spring Chicken and Veggie Stir-Fry
A quick and colorful stir-fry that’s perfect when you need a healthy meal in under 30 minutes. Lean chicken breast pairs with crisp seasonal vegetables like snap peas, bell peppers and broccoli for a balanced, high-protein dinner. This one-pan meal is easy to customize with whatever veggies you have on hand and tastes great over brown rice or quinoa.
Ingredients:
- 2 chicken breasts, thinly sliced
- 1 bell pepper, sliced
- 1 cup snap peas
- 1 cup broccoli florets
- 2 green onions, chopped
- 2 tbsp. low-sodium soy sauce
- 1 tbsp. olive oil
- 1 tsp. garlic powder or minced garlic
- Optional: serve with cooked brown rice or quinoa
Instructions:
– Heat olive oil in a large skillet over medium heat.
– Add chicken and cook until browned, about 5–6 minutes.
– Add vegetables, garlic and soy sauce. Stir-fry for another 5–6 minutes until vegetables are tender-crisp.
– Serve alone or over whole grains for a complete meal.
3 – Roasted Chickpea and Veggie Sheet Pan Bowl
This plant-based sheet pan bowl is full of flavor and texture, featuring roasted chickpeas and a rainbow of vegetables seasoned with warm spices. It’s rich in fiber and plant protein, making it filling and nutritious. Ideal for meal prep, it can be served warm or cold and pairs well with a simple tahini drizzle or a dollop of Greek yogurt.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 zucchini, chopped
- 1 red onion, sliced
- 1 red bell pepper, chopped
- 1 tbsp. olive oil
- 1 tsp. cumin
- 1 tsp. paprika
- Salt and pepper to taste
- Optional: tahini drizzle or plain Greek yogurt for topping
Instructions:
– Preheat oven to 400°F.
– On a baking sheet, toss chickpeas and vegetables with oil and spices.
– Roast for 25–30 minutes, stirring halfway through.
– Serve warm in a bowl with your favorite sauce or yogurt.
These simple meals take the guesswork out of dinner and make cleanup a breeze. By building your meals around seasonal ingredients and easy prep, you can enjoy healthy eating without sacrificing time or flavor. Give one a try this week!
By Cassie Story, RD, Nutrition Subject Matter Expert.
