Simple One-Pan Recipes for Easy Meal Prep
Meal prep doesn’t have to mean spending hours in the kitchen or creating a mountain of dishes. With the right recipes, you can make delicious, nutritious meals using just one pan—saving time, effort, and cleanup while still fueling your body for success.
Whether you’re looking for protein-packed meals to support your fitness goals or simply want easy, balanced dishes to keep you on track during the week, these one-pan recipes will help you get the job done:
Cheesesteak Skillet – A high-protein, savory favorite without the bread, loaded with lean beef, peppers, and onions.
Sheet Pan Chicken with Fennel & Sweet Potato – A simple, wholesome meal with a perfect balance of protein, fiber, and flavor.
Sheet Pan Shawarma-Spiced Chicken & Veggies – A bold, spice-packed dish that makes for incredible leftovers.
Egg & White Bean Quesadilla – A vegetarian-friendly, protein-rich option that comes together in minutes.
One-Pan Salmon, Green Beans & Smashed Potatoes – A balanced, nutrient-dense meal that’s as easy as it is satisfying.
Why One-Pan Meals?
✔ Minimal Cleanup – Fewer dishes mean less time scrubbing and more time enjoying your meal.
✔ Efficient Meal Prep – Cook once, eat multiple times—perfect for a busy schedule.
✔ Balanced Nutrition – These meals are designed to include lean proteins, healthy fats, and fiber-rich carbs to keep you energized and satisfied.
✔ Endless Variety – Switching up proteins, veggies, and seasonings keeps things exciting without extra effort.
Whether you’re meal prepping for the week or just need an easy, nutritious dinner after a long day, these one-pan recipes will help you stay on track while keeping things simple. Let’s get cooking!
Recipes
Cheesesteak Skillet
573 calories | 43g protein per serving | 3 servings (adjust serving number) | Full Nutrition Info | 30 minutes
Ingredients
3 tbsps Avocado Oil (divided)
1 lb Extra Lean Ground Beef
2 cups Mushrooms (sliced)
1 Yellow Onion (medium, sliced)
2 Garlic (clove, finely chopped)
1 Green Bell Pepper (medium, sliced)
1 Red Bell Pepper (medium, sliced)
Sea Salt & Black Pepper (to taste)
4 ozs Provolone Cheese (sliced)
Directions
Preheat 1/3 of the oil in a pan over medium-high heat. Add the beef and break it up as it cooks. Cook for three to five minutes or until cooked through and crispy. Remove from the pan and set aside.
Add the remaining oil to the pan. Sauté the mushrooms, onions, garlic, and bell peppers, stirring occasionally, for four to six minutes or until softened. Season with salt and pepper.
Return the beef to the pan, mixing with the vegetables. Reduce the heat to medium-low and top with provolone slices. Cover for one minute, or until the cheese melts.
Divide evenly between plates. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is approximately two cups.
More Flavor Add chili flakes and/or chopped chillies.
Serve it With Enjoy as is or serve between a bun, in a wrap and grilled, overtop of potatoes, or overtop of rice.
Sheet Pan Chicken with Fennel, Sweet Potato
682 calories | 40g protein per serving | 4 serving (adjust serving number) | Full Nutrition Info | 55 minutes
Ingredients
2 lbs Chicken Leg, Bone-In (skin-on)
2 tbsps Extra Virgin Olive Oil (divided)
1 tsp Sea Salt (divided)
2 Garlic (clove, minced)
1 tbsp Rosemary (finely chopped)
2 Sweet Potato (medium, cubed)
2 bulbs Fennel (sliced thin, fronds reserved for garnish)
2/3 cup Green Olives (pitted)
Directions
Preheat the oven to 425ºF (220ºC).
Rub the chicken with half of the oil, 3/4 of the salt, garlic, and rosemary. Place on a baking sheet and transfer to the oven. Cook for 15 minutes and remove the sheet from the oven.
In a bowl, toss the sweet potato and fennel with the remaining oil and salt. Scatter the vegetables around the chicken. Add the baking sheet back to the oven for 30 to 35 minutes or until the chicken is cooked through and the sweet potato is tender.
Divide evenly between plates along with the olives and fennel fronds. Season with additional salt if needed. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two chicken legs with about 1 1/2 cups sweet potato, olives, and fennel.
Sheet Pan Shawarma Spiced Chicken & Veggies
582 calories | 41g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 40 minutes
Ingredients
1/2 head Cauliflower (medium, cut into florets)
1 Yellow Onion (medium, roughly chopped into wedges)
3 tbsps Extra Virgin Olive Oil (divided)
1 tbsp Shawarma Spice Blend (divided)
Sea Salt & Black Pepper (to taste)
12 ozs Chicken Thighs (boneless, skinless)
3 tbsps Tahini
1 tbsp Lemon Juice
1/4 cup Water
2 tbsps Parsley (chopped)
Directions
Preheat the oven to 425ºF (220ºC) and line a baking sheet(s) with parchment paper.
In a large bowl combine the cauliflower, onion, half of the oil, half of the spice blend, salt, and pepper. Mix well and transfer to the prepared baking sheet.
Add the chicken to the same bowl and toss with the remaining oil and spice blend. Season with salt and pepper and transfer to the sheet pan.
Place the baking sheet in the oven and bake for 30 minutes, flipping halfway, until everything is cooked through.
Meanwhile, whisk together the tahini, lemon juice, and water in a small bowl.
Divide the chicken and vegetables between plates and garnish with parsley. Serve with the tahini sauce on the side. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is about three cups.
Serve it With Roasted potatoes, rice, or wrapped up in your favorite flatbread.
Egg & White Bean Quesadilla
535 calories | 31g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 15 minutes | Vegetarian
Ingredients
2 Egg
Sea Salt & Black Pepper (to taste)
1/4 tsp Extra Virgin Olive Oil
1 1/2 cups Baby Spinach
1/3 cup Cannellini Beans (drained and rinsed)
1 Whole Wheat Tortilla (large)
1 1/2 ozs Cheddar Cheese (shredded)
Directions
In a bowl whisk together the eggs and season with salt and pepper. Set aside.
Heat a large nonstick pan over medium heat. Add the oil and the spinach. Cook until just wilted, about one minute. Add the beans and season with salt and pepper, stirring to combine.
Reduce the heat to low and pour in the eggs. Scramble and cook for about four to five minutes, or until cooked through. Remove and set aside. Wipe out the skillet.
In the same skillet, over medium heat, add a tortilla and sprinkle the cheese over half of it. Add the egg mixture over top of the cheese and fold the tortilla in half, gently pressing down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly.
Cut into wedges, serve, and enjoy!
Notes
Leftovers Best enjoyed when made fresh. Refrigerate in an airtight container for up to two days.
Serving Size One serving is one quesadilla.
Dairy-Free Use plant-based cheese instead.
More Flavor Add garlic powder, nutritional yeast or other seasonings to the eggs.
Additional Toppings Serve with salsa or sour cream on the side.
Gluten-Free Use a gluten-free tortilla.
One Pan Salmon, Green Beans & Smashed Potatoes
516 calories | 43g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 30 minutes | Pescatarian
Ingredients
2 cups Mini Potatoes
1 tsp Tamari
2 tsps Maple Syrup
1 tbsp Rice Vinegar
12 ozs Salmon Fillet
2 cups Green Beans (trimmed)
2 tbsps Extra Virgin Olive Oil
1/2 tsp Sea Salt
1 tsp Sesame Seeds
Directions
Line a baking sheet with parchment paper. Preheat the oven to 425ºF (218ºC)
Bring a pot of water to a boil and add the potatoes. Cook until potatoes are soft but not falling apart, about 10 to 15 minutes.
Meanwhile, in a small bowl, whisk together the tamari, maple syrup, and rice vinegar. Rub half of the marinade into the salmon and place it on the baking sheet. Toss the remaining marinade with the green beans and add to the baking sheet, leaving space for the potatoes.
Drain the potatoes and place them on the baking sheet. Roughly smash the potatoes with the back of a fork or mug. Drizzle with olive oil and salt.
Place in the oven and bake for 12 to 14 minutes or until the salmon is cooked through. Remove the baking sheet from the oven. Garnish the salmon and green beans with sesame seeds. Divide onto plates and enjoy.
Notes
Leftovers Refrigerate in an airtight container for up to two days.
Serving Size One serving is approximately a 6-ounce salmon fillet, one cup of mini potatoes, and one cup of green beans.
More Flavor Add miso paste or sriracha to the marinade.
Additional Toppings Chopped cilantro or lime juice.
More Crispy Remove the salmon and green beans from the oven once cooked through and broil the potatoes for an additional three to five minutes.
