By Novella Lui, RD
Getting a meal on the table can seem daunting when you are pressed for time—we’ve all been there. The good news is that there are flavourful and nutritious meal solutions that you can rely on to whip up a meal in 30 minutes or less. Keep scrolling—you’re only minutes away from a satisfying dinner.
1. Sheet Pan Dinners
Sheet pan meals are good options because you can prepare all ingredients on one baking sheet or tray in the oven. And, the best part is, the cleanup is minimal. This Harissa Chickpea and Roasted Veggie Sheet Pan Meal is a perfect example of preparing a filling and nutritious meal in just 25 minutes. With this type of meal, you’ll get loads of veggies, including acorn squash, red onions, and carrots; lean protein like chickpeas; and a filling grain, quinoa.
2. Stuffed Veggie Pizzas
While it may be quick to heat up a store-bought frozen pizza in the oven in minutes, you can also get creative in the kitchen even when you are under a time crunch. This Mediterranean pizza stuffed peppers recipe is a perfect example of satisfying your pizza cravings while enjoying a variety of veggies, like artichoke hearts, bell peppers, and black olives. And the best part? This meal is ready in 30 minutes, with 10 minutes for prep and 20 minutes for cooking in the oven.
3. One Pan Meal
If you’re looking for a nutritious and satisfying meal idea that uses the stovetop, try our Chicken Scallopine with Grilled Veggie Couscous. This brightly-coloured recipe requires minimal prep, and it includes all the ingredients you need for a balanced and savoury meal—whole wheat couscous, lean protein, and five types of veggies—eggplant, zucchini, red onion, red bell peppers, and parsley.
4. Soup As A Meal
Soups packed with veggies, grains, and protein can be a hearty and comforting food for a busy evening. This dietitian-created soup recipe uses pearl barley, white beans, canned tomatoes, frozen corn, celery stalks, and cauliflower, making this soup a balanced meal and full of flavours. Even better, it’s meal-prep friendly and freezes well, soyou can make it in bulk, reheat it, and enjoy it later.
5. Speedy Stir-Fries Using Leftover Rice
If you have leftover rice from the day before, use it to whip up a tasty umami-flavored fried rice dish. Leftover rice has less moisture and a firmer texture than freshly cooked rice, making it a convenient ingredient for stir-fries. Fried rice dishes are also an ideal way to load your meal with veggies—this recipe features baby Bok choy, sweet potatoes, peas, and carrots. Consider adding a lean protein—cubed firm tofu or chopped chicken pieces are both great options —to round out the dish and make it a complete and hearty meal.
6. Stir-Fry Noodles with Veggies
Another speedy stir-fry that can be ready in under half an hour is this Veggie-loaded Chow Mein with Chicken. This one-dish meal includes fresh Chow Mein noodles, lean protein, and a variety of veggies—carrots, mushrooms, bell peppers, celery stalks, and Napa cabbage. Using sesame oil, ginger, and garlic as flavour enhancers elevates these mildly-flavoured vegetables, satisfying your taste buds. If you don’t have fresh Chow Mein noodles or all the veggies in this recipe, substitute them with cooked spaghetti or spaghettini, and use vegetables like broccoli florets, bean sprouts, and snow peas.
7. Zoodles for Dinner
If you want to boost your veggies, consider this Fall Veggie Ragu over Zucchini Noodles. Zoodles, or noodles made from zucchini, are easy to prep. Use a spiralizer, julienne peeler, or a knife to cut this squash into ribbon-like and noodle-like strips. Zucchini’s neutral flavour also pairs well with a variety of sauces and toppings. Simply sauté them for a few minutes and dress them with a veggie-filled ragu sauce—tomatoes, cremini mushrooms, bell peppers, squash, parsnips, and carrots! Top off the dish with sautéed chicken, shrimp, mussels, or clams for an extra protein boost.
8. Spice Up The Burger Patty
If you have a barbecue grill at home and enjoy making food on the grill, use ground meat to form patties and serve them with your favourite leafy green salad. Give your patty a kick of heat by spicing it up with the sriracha dressing (only if you love spicy foods). Round this dish off with a side, such as a whole grain bread roll or bun, or a filling grain, like our quinoa pilaf.
9. No-Cook Salads
Whether you are pressed for time or want to take a break from the stove, no-cook meals using salad greens are great options. Consider pre-washing and prepping your veggies the night before or use pre-washed salad kits to put together an effortless meal. Pair these greens with additional ingredients, like avocados, canned beans, and grains, for a satisfying and chunky meal. Alternatively, toss the greens into a bowl with your leftover rotisserie chicken and cooked grains.
10. Tuna Salads
Another hearty and nutritious no-cook meal that can be ready in just minutes is our Mediterranean Tuna Salad. Simply toss cherry tomatoes, chopped cucumbers, chopped red bell peppers, radishes, and pantry staples like canned chickpeas and canned white tuna all together. Serve this protein-rich salad with a whole-grain wrap or complement it with your favourite cooked grain or pasta.
About the author
Novella Lui is a registered dietitian who is passionate about supporting people in building healthy relationships with food by sharing simple and practical tips. As a food, nutrition and health writer, she combines her interest in evidence-based nutrition and health education through content creation. Find out more about her work on www.novellard.com.
