10+ Healthy Recipes for One: Simple Meals for Solo Cooking

Cooking for one can be both enjoyable and healthy, allowing you to experiment with new flavors and maintain a balanced diet. With the right recipes, you can easily whip up delicious meals that cater to your needs without any waste.

Whether you’re looking for quick dishes or more elaborate meals, the options are endless. Preparing healthy recipes just for you can make mealtime more satisfying and fun. Embrace the opportunity to nourish yourself with meals created to fit your preferences and lifestyle.

1) Raspberry-Peach-Mango Smoothie Bowl

This Raspberry-Peach-Mango Smoothie Bowl is a refreshing and healthy treat. It’s simple to make and packed with flavor. You’ll love how the fruits blend together for a tasty breakfast or snack.

Start by combining frozen mango chunks, nonfat plain Greek yogurt, reduced-fat milk, and vanilla extract in a blender. Blend until smooth.

Pour the smoothie into a bowl and top it with fresh peach slices and a handful of raspberries. You can also add some toasted sliced almonds for a nice crunch.

Ingredients

• 1 cup frozen mango chunks
• ¾ cup nonfat plain Greek yogurt
• ¼ cup reduced-fat milk
• 1 teaspoon vanilla extract
• ¼ ripe peach, sliced

2) Miso Mushroom & Tofu Noodle Soup

This Miso Mushroom & Tofu Noodle Soup is perfect for a quick and cozy meal. It’s easy to make and packed with delicious flavors.

You’ll need just six ingredients. The main players are miso paste, mushrooms, and tofu. They come together to create a warm and comforting soup.

Start by preparing your ingredients. Chop the mushrooms and tofu into small pieces. You will love how easy this dish is.

Heat some water in a pot, and add the mushrooms. Stir them gently until they soften. Then, add the miso paste, and mix well.

Finally, toss the tofu into the pot. Let it cook for a few minutes. Serve it hot, and enjoy your tasty soup!

Ingredients

• 2 cups vegetable broth
• 2 tablespoons miso paste
• 1 cup mushrooms, sliced
• 1 cup tofu, cubed
• 1 pack of noodles (soba or your choice)
• Green onions for garnish

Cooking Instructions

1. In a pot, heat 2 cups of vegetable broth.
2. Add sliced mushrooms and cook until softened.
3. Stir in 2 tablespoons of miso paste.
4. Add cubed tofu and noodles.
5. Cook for a few minutes until noodles are tender.
6. Serve hot, garnished with green onions.

3) Lemon-Herb Roasted Salmon with Asparagus

This Lemon-Herb Roasted Salmon with Asparagus is perfect for a healthy meal. It’s easy to make and packed with flavor. You get delicious salmon and fresh asparagus all cooked on one pan.

Start by seasoning the salmon with lemon juice, garlic, and your favorite herbs. Lay the asparagus alongside the salmon on the baking sheet. Drizzle with olive oil and a bit more lemon for added taste.

Bake everything at 400°F (200°C) for about 15-20 minutes until the salmon is flaky and the asparagus is tender. It’s a quick dish that looks great on your plate!

Ingredients

• 1 salmon fillet
• 1 bunch of asparagus, trimmed
• 1 lemon, juiced and zested
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Place salmon on a baking sheet.
3. Arrange asparagus next to the salmon.
4. In a bowl, mix lemon, olive oil, garlic, salt, and pepper.
5. Drizzle the mixture over the salmon and asparagus.
6. Bake for 15-20 minutes until cooked through.

4) Avocado Toast with Cherry Tomatoes

Avocado toast with cherry tomatoes is a tasty and healthy choice for a quick meal. It’s easy to make and packed with flavor. You can enjoy it for breakfast, lunch, or even as a snack.

Start with your favorite bread. Toast it until it’s golden. While the bread is toasting, mash a ripe avocado with a little salt and lemon juice for extra flavor.

Next, slice some cherry tomatoes in half. You can either leave them fresh or roast them for more sweetness. Spread the mashed avocado on the toast and top it with the cherry tomatoes.

For an added touch, sprinkle some feta cheese or fresh basil. This enhances the flavor and looks beautiful.

Ingredients

• 1 ripe avocado
• 2 slices of bread (your choice)
• 6-8 cherry tomatoes
• Salt and lemon juice
• Optional: feta cheese or fresh basil

Cooking Instructions

1. Toast the bread until golden brown.
2. Mash the avocado with salt and lemon juice.
3. Slice the cherry tomatoes in half.
4. Spread the mashed avocado on the toast.
5. Top with cherry tomatoes and optional ingredients.

5) Warm Baked Feta and Squash Salad

This warm baked feta and squash salad is a delicious and healthy meal for one. The creamy feta cheese pairs perfectly with roasted squash for a comforting dish. It’s easy to prepare and packed with flavor.

To make this salad, start by roasting cubed squash in the oven until tender. While the squash cooks, place feta cheese in a baking dish and bake until it becomes warm and slightly golden.

Once everything is ready, mix the roasted squash with fresh greens like spinach or arugula. Drizzle a light vinaigrette over the top for added taste. Serve warm for a delightful meal!

Ingredients

• 1 cup butternut squash, cubed
• 1 oz feta cheese
• 1 cup fresh spinach or arugula
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 tablespoon balsamic vinaigrette

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss squash with olive oil, salt, and pepper.
3. Roast on a baking sheet for 20-25 minutes.
4. Place feta in a small baking dish and bake for 10-15 minutes.
5. Combine roasted squash and greens in a bowl.
6. Top with warm feta and drizzle with vinaigrette. Enjoy!

6) Spanish Bake for One

This Spanish bake is a perfect meal for one. It’s quick to prepare and full of flavor. You can enjoy a delicious dish without the hassle of leftovers.

You will need basic ingredients like chicken, chorizo, olives, and red wine. The combination makes for a satisfying and hearty meal. Plus, it’s ready in about 40 minutes.

Ingredients

• 1 chicken breast
• 1 slice of chorizo
• 1/4 cup olives
• 1/2 cup diced tomatoes
• 1/4 cup red wine
• Olive oil
• Spices (like paprika and garlic)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, add the chicken breast and chorizo.
3. Pour in the diced tomatoes and olives.
4. Drizzle with olive oil and red wine.
5. Sprinkle spices on top.
6. Bake for 25-30 minutes until cooked through. Enjoy!

7) Stir-Fry with Mixed Vegetables

Stir-frying mixed vegetables is a quick and tasty way to enjoy a healthy meal. You can use a variety of veggies like bell peppers, broccoli, and carrots. Just toss them together in a hot pan for a vibrant dish.

Start by heating some oil in a pan over medium-high heat. Add your vegetables and cook for about 5-7 minutes until they are tender but still crisp. You can add soy sauce and sesame oil for flavor.

It’s easy to customize this stir-fry based on what you have at home. Serve it over rice or noodles for a complete meal.

Ingredients

• 1 cup mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon cooking oil

Cooking Instructions

1. Heat cooking oil in a pan over medium-high heat.
2. Add mixed vegetables to the pan.
3. Stir-fry for 5-7 minutes.
4. Add soy sauce and sesame oil.
5. Cook for an additional minute and serve.

8) Baked Salmon with Steamed Vegetables

Baked salmon with steamed vegetables is a simple and healthy meal you can enjoy any day. Salmon is not only tasty but also packed with nutrients. Pair it with colorful veggies for a balanced dish.

To start, preheat your oven to 400°F (200°C). Line a baking dish with parchment paper and place your salmon fillet on it. Season with salt, pepper, and a drizzle of olive oil.

Next, choose a mix of your favorite vegetables. Broccoli, carrots, and bell peppers work great. Steam them until they’re tender, about 5-7 minutes.

Once your salmon is ready, it should bake for about 15-20 minutes until it flakes easily. Serve everything together for a delicious and healthy meal.

Ingredients

• 1 salmon fillet
• Salt and pepper
• Olive oil
• 1 cup mixed vegetables (broccoli, carrots, bell peppers)

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Line a baking dish with parchment paper.
3. Place salmon fillet in the dish and season.
4. Steam your mixed vegetables for 5-7 minutes.
5. Bake the salmon for 15-20 minutes.
6. Serve salmon with the steamed vegetables.

9) Sweet & Sour Tofu

Sweet and sour tofu is a tasty dish you can make quickly. It’s perfect for one person and packed with flavor. You can enjoy it as a main dish or with rice.

To start, you need firm tofu, bell peppers, pineapple, onion, and a simple sweet and sour sauce. This dish can be made in about 30 minutes, making it great for busy days.

When you cook the tofu until it’s crispy, it adds a nice texture. The combination of fresh vegetables and sauce creates a delicious meal that’s also vegan and healthy.

Ingredients

• 1 block firm tofu
• 1 red bell pepper
• 1/2 cup pineapple chunks
• 1/2 onion
• 1/4 cup sweet and sour sauce

Cooking Instructions

1. Press the tofu to remove excess moisture.
2. Cut the tofu into cubes and fry until golden and crispy.
3. Sauté the onion and bell pepper in a pan.
4. Add pineapple and sweet and sour sauce to the vegetables.
5. Mix in the crispy tofu and heat through.
6. Serve warm.

10) Ricotta & Yogurt Parfait

This Ricotta & Yogurt Parfait is a simple and healthy treat. It combines creamy ricotta cheese with yogurt and fresh fruits. You can enjoy it as a breakfast or a snack.

To make it, start by mixing together nonfat vanilla Greek yogurt and part-skim ricotta. Then, add some lemon zest for extra flavor. Layer this mixture with fresh raspberries and slivered almonds for a delightful crunch.

The best part? You can make it in just a few minutes. It’s a great option when you’re short on time but still want something nutritious.

Ingredients

• ¾ cup nonfat vanilla Greek yogurt
• ¼ cup part-skim ricotta
• ½ teaspoon lemon zest
• ¼ cup raspberries
• 1 tablespoon slivered almonds

Cooking Instructions

1. In a bowl, combine the yogurt and ricotta.
2. Stir in the lemon zest.
3. Layer the yogurt mixture with raspberries in a glass.
4. Top with slivered almonds. Enjoy!