Easy Healthy Dinner Recipes for Busy Weeknights

Busy weeknights call for simple dinners that still pack nutrition. One-pan or sheet-pan meals combine protein and veggies in a single dish, cutting prep and cleanup time. These balanced meals often feature lean proteins and colourful vegetables, which provide essential nutrients, fibre and disease-fighting antioxidants. Including protein (like chicken, fish or beans) keeps you feeling full longer and helps stabilize blood sugar. Below are several quick dinner recipes (all under 30–40 minutes), including vegetarian, low-carb, and high-protein options.
Vegetarian Dinners
This Mediterranean quinoa bowl is packed with chickpeas and veggies for a protein-and-fiber-rich meal. Quinoa is a complete protein and provides fibre and micronutrients, while the chickpeas add extra plant-based protein and fibre. To prepare, cook quinoa according to package directions (about 15–20 minutes). In a large bowl, toss the cooked quinoa with drained chickpeas, chopped cucumber, cherry tomatoes, red onion and a simple lemon-olive oil dressing. Top each serving with sliced avocado or crumbled feta and chopped parsley.
Ingredients:
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1 cup quinoa (rinsed)
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1 (15 oz) can chickpeas, drained and rinsed
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1 cup cherry tomatoes, halved
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1 cucumber, chopped
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¼ cup red onion, diced
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2 tbsp olive oil
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Juice of 1 lemon
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Salt and pepper, to taste
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Toppings: ½ avocado (sliced), crumbled feta cheese (optional), chopped parsley
Instructions:
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Cook quinoa: Bring 2 cups of water to a boil, add quinoa, reduce heat, and simmer covered for ~15 min until tender; fluff with a fork.
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Make salad: In a large bowl, combine cooked quinoa, chickpeas, tomatoes, cucumber, and onion.
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Dress and toss: Drizzle in olive oil and lemon juice; season with salt and pepper. Toss well.
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Serve: Divide into bowls. Top with avocado slices, feta and parsley if using.
Black Bean Burgers: These hearty veggie burgers use mashed black beans, breadcrumbs and spices to make quick patties. Black beans are rich in fiber and plant protein. Form the seasoned mixture into patties, then bake or pan-fry until crisp. Serve on whole-wheat buns with lettuce, tomato and mustard for a filling, balanced meal.
Ingredients:
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1 (15 oz) can black beans, drained and rinsed
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1 egg
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½ cup breadcrumbs
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2 tbsp finely chopped onion
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½ tsp garlic powder
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Salt and pepper, to taste
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Cooking spray or oil for the pan
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4 whole-wheat burger buns plus lettuce/tomato toppings
Instructions:
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Mashed beans: In a bowl, mash the beans with a fork until mostly smooth.
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Mix patty batter: Stir in egg, breadcrumbs, onion, garlic powder, salt and pepper until well combined.
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Shape patties: Form into four even patties.
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Cook patties: Option A—Bake on a greased sheet pan at 375°F for 10–15 minutes, flipping halfway. Then, Optionally, pan-fry each side in a lightly oiled skillet for 5 minutes per side until edges are browned. (Or just pan-fry 5–7 min per side until cooked through.)
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Serve: Place each patty on a bun with lettuce, tomato and desired condiments.
Low-Carb Dinners
Garlic Shrimp Scampi with Zucchini Noodles
Shrimp cook very quickly and provide a boost of protein. In this dish, shrimp are sautéed in garlic butter and white wine, then served over spiralized zucchini (zoodles) instead of pasta. Zucchini noodles cut the carbs dramatically, making this a light, low-carb dinner that’s still rich in flavor. This meal comes together in about 25 minutes.
Ingredients:
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1 lb large shrimp, peeled and deveined
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4 medium zucchini (spiralized into noodles)
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2 cups cherry tomatoes, halved
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4 cloves garlic, minced
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2 tbsp butter (or butter + olive oil)
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3 tbsp extra-virgin olive oil, divided
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¼ cup dry white wine (or chicken broth)
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¼ cup chicken stock
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⅛ tsp pepper and ¾ tsp salt, divided
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4 tbsp grated Parmesan cheese, divided
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Chopped parsley for garnish
Instructions:
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Cook shrimp: In a large skillet, heat 1 tbsp olive oil and melt butter over medium-high heat. Add minced garlic and cook for 1 min. Stir in wine and stock; let reduce ~2 min. Season shrimp with ½ tsp salt and pepper, add to skillet, and cook 2–3 minutes per side until pink and cooked through. Transfer shrimp to plate; keep pan sauce.
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Sauté vegetables: To the same pan, add the remaining 2 tbsp of oil. Add tomatoes and cook for ~1 minute. Add zucchini noodles and remaining ⅜ tsp salt; toss and cook ~1–2 minutes until zoodles are just tender.
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Combine and finish: Return shrimp to skillet, stir to heat through (~1 min). Remove from heat and sprinkle with 2 tbsp Parmesan; toss to combine.
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Serve: Divide among plates or bowls, sprinkle remaining Parmesan and parsley on top, and enjoy immediately.
High-Protein Dinners
Chicken Fajitas
Fajitas are a quick, protein-rich meal that can be made with either chicken or beans. Sliced bell peppers and onions are sautéed with chili and garlic powder, then mixed with the protein of choice. Whole-wheat tortillas make it a complete meal. Ready in about 20 minutes, this one-pan dish is both healthy and satisfying.
Ingredients:
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1 lb boneless chicken breast or 1 (15 oz) can black beans (drained)
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2 tsp chilli powder
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2 tsp garlic powder
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1½ tbsp oil (such as canola or olive)
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1 red bell pepper, thinly sliced
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1 green bell pepper, thinly sliced
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1 medium onion, thinly sliced
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6 whole-wheat tortillas (8-inch)
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Optional toppings: chopped tomato, sliced avocado, chopped cilantro, jalapeño, or shredded cheese
Instructions:
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Prepare protein: If using chicken, cut it into thin strips and season both sides with chili and garlic powder. Set aside.
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Cook chicken (if using): Heat 1 tbsp oil in a skillet over medium-high heat. Add chicken strips and cook 3–5 minutes, stirring, until nearly cooked through. Transfer cooked chicken to a plate.
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Sauté vegetables: In the same skillet, add remaining oil. Add peppers and onion; stir and cook ~5 minutes until tender-crisp.
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Combine: Return chicken to the pan (or add black beans), along with any remaining spices. Stir well and cook ~1–2 minutes until heated through.
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Serve: Warm tortillas. Spoon the fajita mixture into each tortilla. Top with tomato, avocado, cilantro or jalapeño as desired, roll up, and serve.
Sheet-Pan Lemon Salmon with Veggies
This all-in-one sheet-pan dinner features salmon fillets baked with sweet potatoes and green beans. Salmon is a high-protein, omega-3-rich fish, and the sweet potatoes and green beans add fiber and color. Season everything with olive oil, salt, pepper and lemon, then roast in one pan for about 25 minutes at 400°F. Using one sheet pan makes cleanup easy. The result is a simple, nutritious meal: lean protein with two vegetables, ready in under 30 minutes.
Ingredients:
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4 salmon fillets (about 4–6 oz each)
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2 cups sweet potatoes, peeled and cubed
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1 cup green beans, trimmed
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2 tbsp olive oil (divided)
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1 tsp garlic powder (or minced garlic)
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½ tsp paprika (optional)
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Salt and pepper to taste
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Lemon wedges (for serving)
Instructions:
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Prep veggies: Preheat oven to 400°F (205°C). Toss sweet potato cubes with 1 tbsp oil, half the garlic powder, salt, and pepper. Spread on a rimmed sheet pan and roast for 10 minutes.
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Add salmon and beans: Drizzle remaining oil on salmon, then season each fillet with paprika, salt, pepper, and remaining garlic powder. Add salmon and green beans to the sheet pan (nestle them among the potatoes). Return to oven.
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Roast: Bake ~12–15 minutes more, or until salmon is cooked through (145°F internal temp) and vegetables are tender.
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Serve: Plate each salmon fillet with potatoes and beans, squeezing lemon juice over the fish if desired.
Each of these quick dinners combines wholesome ingredients to deliver a satisfying, nutrient-rich meal with minimal cleanup.