Top Dinners for One

Preparing healthy, single-serving dinners makes it easy to control portions and avoid food waste. These dinner recipes are designed to fuel your body with the perfect balance of nutrients, keeping you energized without the hassle of excess food.

Whether you’re looking for something quick or a flavorful way to stay on track, these meals offer convenience and nourishment in just the right portions.

Quick & Nutrition Dinners for One

One-Pan Lemon Garlic Chicken & Veggies

Pros: Packed with lean protein and fiber-rich veggies for a quick & satisfying dinner for one.

Ingredients:

• 1 cup tomato purre
• 1 pound chicken breast, chopped
• 1 pinch of salt
• 1/4 tsp pepper
• 2 tsp Italian seasoning
• 4 cups spinach
• 1/2 cup mozzarella, shredded
• 1/4 cup parmesan cheese, shredded

Directions:

1. Preheat oven to 350°F.
2. Next, spread half of the tomato puree in the bottom of a large baking dish.
3. Sprinkle chicken with salt, pepper, and Italian seasoning and add to the baking dish. Top with remaining tomato puree, spinach, and cheeses.
4. Bake for 30-40 minutes until chicken is no longer pink and cheese is melted. The chicken is done when it reaches an internal temperature of 165°F.

Veggie Stir-Fry for One

Pros: Veggie-loaded stir-fry that can be whipped up in minutes, perfect for a dinner for one, nutrient-dense meal with amazing flavor.

Ingredients:

• 10 ounces extra firm tofu, cubed
• ½ cup broccoli, cut into florets
• ½ cup red pepper, chopped
• ¼ cup snow peas
• 1 teaspoon sesame oil
• 1 tablespoon low sodium soy sauce, divided

Directions:

1. Press and drain tofu between paper towels to remove excess water.
2. Next, heat sesame oil in a pan over medium heat. Add drained tofu and cook until lightly browned on all sides, about 5 minutes. Remove tofu from pan and set aside.
3. Add broccoli and red pepper to the same pan and sauté for 2-3 minutes. Add snow peas and sauté for an additional minute.
4. Now, add tofu back to the pan, then dd soy sauce. Stir to combine, cooking for an additional minute.
5. Remove from heat and serve.

Whole Wheat Broccoli Pesto Pasta with Cherry Tomatoes

Pros: Light pasta dish with heart-healthy whole grains and vibrant veggies

Ingredients:

• 2 ounces whole wheat spaghetti
• 2 ounces broccoli stalk, removed and cut into florets
• 1/3 tablespoon olive oil
• ½ clove garlic, minced
• ⅙ red bell pepper, chopped
• ⅙ pint cherry tomatoes (about 3-4 tomatoes)
• 2 tablespoons pesto
• ⅓ tablespoon grated parmesan cheese
• ½ tablespoon red pepper flakes
• 1 dash pepper

Directions:

1. Cook pasta according to the package instructions. Add broccoli florets during the last two minutes. Reserve ½ cup of cooking liquid and drain the rest.
2. Meanwhile, heat a medium-sized skillet over medium heat and cook garlic for 2 minutes.
3. Add bell pepper and cook for 4 minutes or until tender. Add cherry tomatoes and cook for another 4 minutes, stirring occasionally.
4. Next, toss in the pasta, broccoli, pesto, and enough reserved cooking water to help the ingredients come together as a sauce.
5. Finally, garnish pasta with parmesan cheese, red pepper flakes, and pepper.

Protein-Packed Healthy Dinners for One

Roasted Vegetable & Quinoa Salad

Pros: Balanced plant-based dinner for one that is filled with plant-protein and roasted vegetables.

Ingredients:

• Roasted Vegetables:
  • ⅙ eggplant, peeled and diced
  • ⅓ red bell pepper, diced
  • ⅓ yellow bell pepper, diced
  • ⅙ red onion, peeled and diced
  • ⅙ zucchini, diced
  • ¼ bunch asparagus, diced
  • ½ tablespoon olive oil
  • 1 dash salt
  • 1 dash pepper
• Dressing:
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • ⅓ teaspoon salt
  • ⅙ teaspoon freshly ground black pepper
• Toppings:
  • 1 tablespoon pine nuts, toasted
  • ½ ounce feta cheese, diced
  • 1 leaf basil, chiffonade
• Quinoa:
  • ⅓ cup quinoa
  • 1 cup water

Directions:

1. Preheat oven to 400°F. Toss all the vegetables with olive oil, salt, and pepper. Roast in the oven for 20 minutes.
2. Next, place quinoa and water in a pot. Bring to a boil, then cover with a lid and simmer on low for 20 minutes.
3. Mix dressing ingredients in a small bowl then grab a larger bowl.
4. Now, add dressing, roasted vegetables, cooked quinoa, and toppings until well combined
5. Add roasted vegetables, dressing, cooked quinoa, and toppings in a large bowl until well combined.

Grilled Salmon with Sautéed Squash for One

Pros: Omega-3 rich salmon with beta-carotene boosting immunity from squash an amazing dinner for one!

Ingredients:

• 3½ ounces salmon
• 1 tablespoon oil
• 1 dash salt
• 1 dash pepper
• ½ wedge lemon
• ½ cup zucchini, sliced
• ½ cup yellow squash, sliced

Directions:

• Grilled Salmon:
  1. Coat grill pan with half the olive oil and heat over medium heat.
  2. Once coated well, sprinkle salmon with salt and pepper and place it onto the grill. Cook for 4-5 minutes on each side before removing from heat.
  3. Serve with freshly squeezed lemon juice.
• Sautéed Squash:
  1. Wash and slice squash.
  2. Heat remaining olive oil in a pan over medium heat.
  3. Next, arrange the squash in an even layer on the bottom of the pan. Season with salt and pepper and let cook for 3 minutes or until the bottom side is lightly browned.
  4. After browning, turn the squash slices over and let cook for an additional 3 minutes before removing from heat.

Chicken Sweet Potato Stew for One

Pros: Balanced meal filled with lean protein and complex carbs

Ingredients:

• ¾ tablespoon olive oil
• ¼ red onion, chopped
• ½ clove garlic, minced
• ¼ jalapeño, deseeded and finely diced
• 3 ounces chicken breast, cut into 1-inch pieces
• ¼ teaspoon oregano
• ¼ teaspoon cumin
• 1 pinch salt
• ¼ teaspoon pepper
• ⅛ cup low sodium chicken broth
• 3½ ounces canned no salt added diced tomatoes
• ¾ cup sweet potatoes, peeled and chopped
• ¼ cup cilantro, chopped
• ⅛ lime, juiced

Directions:

1. Select “sauté” on the Instant Pot and heat the olive oil. Add onion, garlic, jalapeño, and chicken, and cook, stirring, for 2-3 minutes.
2. Stir in oregano, cumin, salt, and pepper, then add the broth, tomatoes, and sweet potato and stir well to combine.
3. Secure the lid on the Instant Pot and make sure the steam valve is in the sealing position. Pressure cook on high for 8 minutes.
4. Allow the pressure to release naturally for 10 minutes, then move the steam valve to the venting position to release any extra steam.
5. Once the float valve drops, carefully remove the lid.
6. Lastly, stir in cilantro and lime juice.

Plant-Based & Vegetarian Dinners for One

Lentil & Spinach Curry for One

Pros: Hearty, single-serving vegetarian curry loaded with plant-based protein, iron, and fiber making the scrumptious dinner perfect for one.

Ingredients:

• 1 tablespoon olive oil
• ½ onion, diced
• 1 garlic clove, minced
• ½ teaspoon cumin seeds
• 1 teaspoon curry powder
• 1 cup vegetable broth
• ⅓ cup red lentils, rinsed and drained
• 3 cups spinach, finely chopped
• ⅓ cup plain Greek yogurt

Directions:

1. Heat oil in a pot over medium heat. Add onion and cook until it starts to brown, stirring frequently.
2. Add garlic and stir for 30 seconds. After garlic, add the cumin seeds and curry powder and stir for 30-60 seconds to toast the spices.
3. Next, add a splash of broth if needed to deglaze the pan, then add lentils and the rest of the broth. Bring to a boil, then lower heat to simmer until lentils are cooked, about 15-20 minutes.
4. Now add spinach and cook for another minute or so until wilted.
5. Once cooked, remove from heat and stir in yogurt. Add water for a thinner consistency if desired.

Vegan Grilled Cheese & Tomato Soup

Pros: Antioxidant-rich tomatoes support heart health & immune function. A fan favorite for a dinner for one.

Ingredients:

• 2 slices white bread
• ½ tablespoon vegan butter
• ¼ cup soy cheese
• 1 cup tomato soup

Directions:

1. Heat a skillet over medium heat. Place one slice of bread onto the skillet and add soy cheese. Top with the remaining slice of bread.
2. Once the bread has lightly browned, flip it over and continue grilling until the cheese is melted.
3. Simultaneously, heat a pot over medium heat. Add tomato soup and heat until boiling.
4. Serve the grilled cheese and tomato soup altogether. Enjoy!

Stuffed Zucchini

Pros: Rich in vitamin C and high in water content, aiding in hydration. Since it is easily portioned, it is a perfect dinner for one!

Ingredients:

• ¼ teaspoon olive oil for pan
• ½ zucchini, trimmed (at both ends) and halved
• ¼ tablespoon butter
• ⅛ onion, diced
• ½ dash salt, divided
• ½ dash freshly ground black pepper, divided
• ¼ clove garlic, minced
• 3 tablespoons cottage cheese
• 2 tablespoons parmesan cheese, divided
• ¼ egg, beaten
• ¼ tablespoon scallions, sliced
• ¼ teaspoon basil, diced
• ¼ teaspoon mint, diced
• ¼ teaspoon parsley, diced
• ¾ tablespoon dry breadcrumbs, divided

Directions:

1. Preheat the oven to 375°F. Rub a small baking dish or sheet pan with olive oil.
2. Trim the ends of the zucchinis and cut them in half lengthwise. Using a small spoon, scoop out the seeds and discard, leaving a quarter- to half-inch border.
3. Cut a very small sliver off the bottoms of each so that they lie flat. Place the zucchini halves on the prepared baking dish or sheet pan.
4. Next, in a small skillet, melt the butter over medium-high heat. Add the onions with a dash of salt and pepper. Cook for 4-5 minutes, stirring frequently until softened but not browned.
5. Add the garlic and cook for 1 minute, until scented. Transfer to a small bowl and cool slightly.
6. Next, add in the cottage cheese, ¼ cup of the parmesan cheese, beaten egg, scallions, herbs, and 2 tablespoons of the breadcrumbs.
7. Season with salt and pepper.
8. In a smaller bowl, combine the remaining ¼ cup of parmesan cheese and 1 tablespoon of breadcrumbs. Sprinkle the zucchinis with salt and pepper. Spoon the filling down the center of each. Sprinkle the parmesan topping evenly over the top.
9. Bake for 25 minutes, or until tender and golden. If the tops aren’t browned, broil the zucchini for 2-3 minutes. Serve warm or at room temperature. Enjoy!

Join our Meal Planning Program

Want more top dinner recipes like the ones listed above?

Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust Meal Planner Program to assist you on your journey to living a healthier life.

Get your personalized meal plan to enhance your lifestyle. Your meal plan will be customized by:

• Calories
• Carbohydrates
• Protein
• Fat
• Fiber
• Key nutrients for optimal health

You can meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan. By collaborating and meal planning with your dietitian, you will achieve the best possible results!

Disclosure:

_{Some of our pages contain affiliate links. Anderson’s Nutrition may receive a commission at no extra cost to you. As an Amazon Associate, we earn from qualifying purchases. Anderson’s Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising to Amazon.com.}