10 Easy One-Person Meals

Cooking for one doesn’t have to be complicated or time-consuming. In fact, it’s a great opportunity to create meals that are simple, satisfying, and catered exactly to your taste. Whether you're living alone, a busy professional, or just looking for quick and easy meals without a week’s worth of leftovers, these recipes will help you create delicious dishes with minimal effort. In this blog, we’ll share 10 easy one-person meals that are perfect for solo dining!

1. One-Pot Pasta

This dish is a lifesaver for anyone who wants a quick, flavorful meal without much cleanup. You can use any pasta and throw in your favorite veggies or protein. Here's a simple version:

Ingredients:

• 1/2 cup pasta
• 1 cup water or broth
• 1/2 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1/4 cup spinach or kale
• Salt and pepper to taste
• Parmesan cheese for topping

Instructions:

1. In a pot, combine pasta, water, cherry tomatoes, garlic, salt, and pepper. Bring to a boil.
2. Stir occasionally, cooking until pasta is tender and water has mostly evaporated (about 10-12 minutes).
3. Add spinach and stir until wilted.
4. Serve topped with parmesan cheese.

Why it works: The whole meal is made in one pot, meaning fewer dishes, and you can customize it to your liking.

2. Caprese Salad with Grilled Chicken

This Caprese salad is a light, refreshing meal perfect for a quick lunch or dinner. Adding grilled chicken provides extra protein, making it more filling while maintaining the fresh, vibrant flavors of a traditional Caprese salad.

Ingredients:

• 1 grilled chicken breast, sliced
• 1 large tomato, sliced
• 1 ball of fresh mozzarella, sliced
• Fresh basil leaves
• 1 tbsp balsamic glaze
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Arrange the tomato slices and mozzarella slices on a plate, alternating between the two.
2. Add fresh basil leaves between the slices.
3. Top the salad with the sliced grilled chicken.
4. Drizzle olive oil and balsamic glaze over the salad.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!

Why it works: The combination of juicy tomatoes, creamy mozzarella, and fresh basil gives this meal a bright, summery feel, while the grilled chicken adds satisfying protein. It’s quick to assemble, requires no cooking (aside from the chicken), and is both nutritious and flavorful.

3. Stir-Fry

Stir-frying is one of the quickest cooking methods, making it ideal for a fast and healthy dinner.

Ingredients:

• 1 chicken breast or block of tofu cut into bite-sized pieces
• 1 cup mixed vegetables (broccoli, bell peppers, snap peas)
• 1 tbsp soy sauce
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/2 tsp ginger, grated
• Cooked rice or noodles (optional)

Instructions:

1. Heat oil in a pan and cook the chicken or tofu until golden.
2. Add the garlic and ginger, and cook until fragrant.
3. Toss in the vegetables and cook for 3-5 minutes, until tender but still crisp.
4. Stir in soy sauce and serve over rice or noodles.

Why it works: Stir-fry is versatile. You can use whatever protein or vegetables you have on hand, and it’s ready in under 15 minutes.

4. Veggie Omelet

Eggs are a great base for a fast, protein-packed meal. This veggie omelet is customizable based on what’s in your fridge.

Ingredients:

• 2 eggs
• 1/4 cup diced bell peppers
• 1/4 cup chopped spinach
• 2 tbsp cheese (optional)
• Salt and pepper to taste
• 1 tsp olive oil or butter

Instructions:

1. Whisk the eggs with salt and pepper.
2. Heat oil or butter in a pan and add the veggies, cooking for 2-3 minutes.
3. Pour the eggs over the veggies and cook until the edges are set.
4. Sprinkle with cheese, fold the omelet, and cook for another minute.

Why it works: Omelets are quick and can be packed with vegetables for a nutrient-dense meal.

5. Mason Jar Salad

A mason jar salad is a convenient way to prepare a fresh, healthy meal you can take on the go or enjoy at home. Layering the ingredients keeps them fresh and prevents sogginess.

Ingredients:

• 2 tbsp dressing (vinaigrette, ranch, etc.)
• 1/2 cup protein (chicken, beans, tofu)
• 1/2 cup veggies (cucumbers, carrots, tomatoes)
• 1/4 cup grains (quinoa, brown rice, etc.)
• 1/2 cup salad greens (spinach, arugula)

Instructions:

1. Layer the ingredients in a mason jar, starting with the dressing at the bottom.
2. Add grains and proteins, followed by veggies, and finally, greens on top.
3. When ready to eat, shake the jar to mix everything together.

Why it works: This meal is fresh, easy to prep, and can be customized with endless combinations of ingredients.

Click here or the button below to download our Social Media 101: A Guide for the 50+ Generation eBook!

6. Baked Chicken Breast with Veggies

A simple baked chicken breast with vegetables is a great hands-off meal that can be prepared in one sheet pan.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 cup mixed vegetables (zucchini, carrots, potatoes)
• 1 tbsp olive oil
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the vegetables with olive oil, salt, pepper, and paprika.
3. Place the chicken breast and vegetables on a baking sheet.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Why it works: It’s a simple, healthy, and well-rounded meal with minimal prep and cleanup.

7. Quesadilla with Black Beans and Cheese

Quesadillas are perfect for a fast, satisfying meal. Adding black beans boosts the fiber and protein content, making this an ideal dish for a filling lunch or dinner.

Ingredients:

• 1 large flour tortilla
• 1/2 cup shredded cheese (cheddar, Monterey Jack, or your favorite)
• 1/4 cup black beans, drained and rinsed
• 1/4 tsp cumin (optional)
• Salsa and sour cream for dipping

Instructions:

1. Heat a skillet over medium heat.
2. Place the tortilla in the skillet and sprinkle half the cheese on one side.
3. Add the black beans on top of the cheese and sprinkle with cumin if using.
4. Add the remaining cheese over the beans and fold the tortilla in half.
5. Cook for 2-3 minutes on each side or until the tortilla is golden brown and the cheese is melted.
6. Serve with salsa and sour cream for dipping.

Why it works: This meal is quick to prepare and requires minimal ingredients. The black beans add texture and nutrition to the classic quesadilla, making it a well-balanced meal in minutes.

8. Oven-Baked Salmon with Asparagus

Salmon is an excellent source of healthy fats and protein, and when paired with asparagus, it makes for a nutritious and satisfying meal. This dish is simple to prepare and cooks up in under 20 minutes.

Ingredients:

• 1 salmon fillet (about 6 oz)
• 6-8 asparagus spears
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/2 lemon (for juice and zest)
• Salt and pepper to taste
• Fresh dill or parsley for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Drizzle olive oil over the salmon and asparagus on a baking sheet lined with parchment paper olive oil over both the salmon and asparagus. Sprinkle with minced garlic, salt, pepper, and lemon zest.
3. Squeeze the lemon juice over the salmon and asparagus.
4. Bake for 12-15 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.
5. Garnish with fresh dill or parsley if desired, and serve immediately.

Why it works: This meal is light, healthy, and flavorful, with minimal prep and cleanup. Salmon provides omega-3 fatty acids, while asparagus adds fiber and vitamins, making it a balanced and nutritious option.

9. Greek Yogurt Bowl

A yogurt bowl is perfect for breakfast or a light dinner. Packed with protein and healthy toppings, it’s refreshing and nutritious.

Ingredients:

• 1 cup Greek yogurt
• 1 tbsp honey
• 1/4 cup granola
• 1/4 cup mixed berries (blueberries, strawberries, etc.)
• 1 tbsp chia seeds or flaxseeds

Instructions:

1. Spoon the yogurt into a bowl.
2. Top with honey, granola, berries, and seeds.
3. Mix everything together and enjoy!

Why it works: This meal is fast, requires no cooking, and is full of nutrients to keep you satisfied.

10. Stuffed Bell Peppers

Stuffed bell peppers are a great way to enjoy a healthy, filling meal with a variety of flavors and textures. You can stuff them with a mix of grains, protein, and veggies, making this dish as versatile as you like.

Ingredients:

• 1 large bell pepper, halved and seeded
• 1/4 cup cooked quinoa or rice
• 1/4 cup ground beef, turkey, or black beans
• 1/4 cup diced tomatoes
• 1/4 cup shredded cheese (cheddar, mozzarella, or your favorite)
• 1 clove garlic, minced
• 1/2 tsp cumin
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a skillet, cook the ground beef or turkey (if using) until browned. If using beans, skip this step and proceed with the next.
3. Mix the cooked quinoa or rice, protein (meat or beans), diced tomatoes, garlic, cumin, salt, and pepper in a bowl.
4. Stuff the bell pepper halves with the mixture and place them in a baking dish.
5. Top with shredded cheese and cover the dish with foil.
6. Bake for 25-30 minutes until the peppers are tender.
7. Remove the foil for the last 5 minutes of baking to let the cheese melt and brown slightly.
8. Garnish with parsley or cilantro and serve.

Why it works: Stuffed bell peppers are a complete meal packed with protein, fiber, and vitamins. You can customize the stuffing based on your preferences or what you have on hand, and they reheat well if you have leftovers.

Cooking for one doesn’t have to feel like a chore. These 10 easy one-person meals prove you can whip up delicious, healthy, and satisfying dishes with minimal effort. Plus, these meals allow for plenty of customization, so you can make them your own with whatever ingredients you have on hand. Happy cooking!

Click here or the button below to subscribe to our blog!

Related Content:

• 11 Helpful Tips To Cook for One Person