15 Delicious and Healthy Recipes for Busy Weeknights

Last Updated:

Disclaimer

As an affiliate, we may earn a commission from qualifying purchases. We get commissions for purchases made through links on this website from Amazon and other third parties.

Are you tired of eating the same old boring meals during the week? Do you want to make sure you’re eating healthy, but don’t have a lot of time to spend in the kitchen? Look no further than these 15 delicious and healthy recipes for busy weeknights. These meals are quick, easy, and packed with flavor and nutrition.

Eating healthy can be a challenge, especially when you’re short on time. These 15 delicious and healthy recipes for busy weeknights are perfect for those nights when you want to eat something nutritious but don’t have a lot of time to spend in the kitchen. They’re quick, easy, and packed with flavor and nutrition, so you can feel good about what you’re eating without sacrificing taste.

1. Sweet Potato and Black Bean Tacos

These sweet potato and black bean tacos are a vegetarian and gluten-free option for a quick and easy weeknight dinner. The combination of sweet and savory flavors makes this dish a crowd-pleaser.

Ingredients:

  • 2 large sweet potatoes, peeled and cubed
  • 1 can black beans, drained and rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Corn tortillas
  • Toppings: diced avocado, salsa, shredded cheese, lime wedges

Instructions:

  1. Preheat the oven to 400°F.
  2. In a mixing bowl, toss the sweet potato cubes, chopped onion, minced garlic, olive oil, chili powder, cumin, salt, and pepper together.
  3. Spread the mixture evenly on a baking sheet and roast in the oven for 20-25 minutes or until the sweet potatoes are tender.
  4. In a small saucepan, heat the black beans over medium heat until warmed through.
  5. Warm the corn tortillas on a skillet over medium-high heat.
  6. Assemble the tacos by filling each tortilla with the roasted sweet potato mixture, black beans, and desired toppings.
  7. Serve hot with lime wedges on the side.

This recipe can be easily modified to suit your taste preferences by adding other vegetables such as bell peppers or zucchini to the sweet potato mixture. You can also use flour tortillas instead of corn tortillas if preferred.

2. One-Pot Chicken and Rice

This one-pot chicken and rice recipe is perfect for busy weeknights when you need a quick and easy dinner option. The combination of tender chicken and fluffy rice cooked together in one pot makes for a flavorful and satisfying meal.

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 cup long-grain white rice
  • 2 cups chicken broth
  • 1 can diced tomatoes, drained
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Chopped fresh parsley, for garnish (optional)

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
  2. Add the cubed chicken and cook until browned on all sides.
  3. Add the chopped onion and minced garlic and sauté until softened.
  4. Add the rice, chicken broth, diced tomatoes, paprika, salt, and pepper to the pot and stir to combine.
  5. Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
  6. Simmer for 18-20 minutes or until the rice is tender and the liquid has been absorbed.
  7. Remove from heat and let sit for 5 minutes before fluffing the rice with a fork.
  8. Garnish with chopped fresh parsley, if desired, and serve hot.

This recipe is versatile and can be adapted to include other ingredients such as diced vegetables or beans for added nutrition and flavor. Leftovers can be stored in an airtight container in the refrigerator for up to three days.

3. Grilled Chicken and Vegetable Skewers

These grilled chicken and vegetable skewers are a healthy and flavorful meal that’s perfect for busy weeknights. The skewers are packed with colorful vegetables and marinated chicken, making them a nutritious and satisfying option.

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into cubes
  • 2 bell peppers (red and green), cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced
  • 1/4 cup olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
  • Wooden skewers, soaked in water for 30 minutes

Instructions:

  1. Preheat the grill to medium-high heat.
  2. In a small bowl, whisk together the olive oil, minced garlic, honey, Dijon mustard, apple cider vinegar, salt, and pepper.
  3. Thread the chicken, bell peppers, red onion, and zucchini onto the skewers, alternating between each ingredient.
  4. Brush the skewers with the marinade and let them sit for 10 minutes.
  5. Place the skewers on the grill and cook for 12-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
  6. Remove from the grill and serve hot.

These skewers can be customized to include your favorite vegetables or fruits, such as pineapple or cherry tomatoes. Leftovers can be stored in an airtight container in the refrigerator for up to three days.

4. Broiled Salmon with Lemon and Garlic

This broiled salmon recipe is a quick and easy meal that’s perfect for busy weeknights. The salmon is seasoned with lemon, garlic, and herbs, then broiled to perfection. It’s a healthy and delicious dinner option that can be served with your favorite side dishes.

Ingredients:

  • 4 salmon fillets, about 6 ounces each
  • 2 cloves garlic, minced
  • 1 lemon, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste

Instructions:

  1. Preheat the broiler to high.
  2. In a small bowl, mix together the minced garlic, olive oil, chopped parsley, chopped dill, salt, and pepper.
  3. Place the salmon fillets on a baking sheet and brush the garlic and herb mixture over the top of each fillet.
  4. Top each fillet with a slice of lemon.
  5. Broil the salmon for 10-12 minutes, or until the fish is cooked through and the top is golden brown.
  6. Remove from the oven and serve hot with your favorite side dishes.

This broiled salmon recipe can be easily adapted to include your favorite herbs and spices. Leftovers can be stored in an airtight container in the refrigerator for up to three days.

5. One-Pot Quinoa and Lentils

This one-pot quinoa and lentil recipe is a nutritious and flavorful meal that’s perfect for busy weeknights. It’s loaded with protein, fiber, and essential vitamins and minerals. Plus, it’s easy to make and requires only one pot, which means less cleanup!

Ingredients:

  • 1 cup quinoa, rinsed and drained
  • 1 cup brown lentils, rinsed and drained
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 can diced tomatoes, drained
  • 3 cups vegetable broth
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • Salt and pepper to taste

Instructions:

  1. In a large pot, sauté the onion and garlic over medium heat until fragrant.
  2. Add the red and green bell peppers and cook for another 2-3 minutes.
  3. Add the quinoa, lentils, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper to the pot.
  4. Bring the mixture to a boil, then reduce the heat and simmer for 25-30 minutes, or until the quinoa and lentils are tender and the liquid has been absorbed.
  5. Remove the pot from the heat and let it sit for 5-10 minutes before fluffing with a fork.
  6. Serve hot with your favorite toppings, such as chopped cilantro, avocado, or a squeeze of lime.

This one-pot quinoa and lentil recipe is a versatile dish that can be easily adapted to include your favorite vegetables or spices. It’s a great meal prep option and can be stored in an airtight container in the refrigerator for up to five days.

6. Roasted Vegetable and Chickpea Salad

Looking for a healthy and hearty salad to satisfy your cravings? Look no further than this Roasted Vegetable and Chickpea Salad. Packed with protein, fiber, and flavor, this salad is perfect for a quick and easy weeknight dinner.

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 large sweet potato, peeled and chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 red onion, chopped
  • 1 tbsp. olive oil
  • Salt and pepper, to taste
  • 2 cups mixed greens
  • 1/4 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/4 cup balsamic vinaigrette

Instructions:

  1. Preheat the oven to 400°F.
  2. In a large bowl, toss together the chickpeas, sweet potato, bell peppers, red onion, olive oil, salt, and pepper.
  3. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until the vegetables are tender and slightly browned.
  4. In a large salad bowl, combine the roasted vegetables with the mixed greens, feta cheese, parsley, and mint.
  5. Drizzle with balsamic vinaigrette and toss to combine.
  6. Serve immediately.

Nutrition Information:

Calories: 325 Total Fat: 11g Saturated Fat: 3g Cholesterol: 13mg Sodium: 541mg Total Carbohydrates: 46g Dietary Fiber: 10g Sugar: 12g Protein: 12g

This Roasted Vegetable and Chickpea Salad is not only delicious, but it’s also a nutritional powerhouse. With fiber from the chickpeas and vegetables, protein from the chickpeas and feta cheese, and a variety of vitamins and minerals from the mixed greens and fresh herbs, this salad is a great way to get in your daily dose of nutrients. Plus, it’s vegetarian and gluten-free, making it a versatile option for any dietary restrictions.

7. Turkey and Vegetable Stir-Fry

If you’re looking for a quick and healthy weeknight meal, try this Turkey and Vegetable Stir-Fry recipe. It’s packed with flavor and nutrition, and it’s easy to customize with your favorite veggies.

Ingredients:

  • 1 lb ground turkey
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 2 cups mixed vegetables (broccoli, bell pepper, snap peas, carrots, etc.)
  • 1/4 cup soy sauce
  • 1 tbsp honey
  • 1 tsp cornstarch
  • Salt and pepper, to taste

Instructions:

  1. Heat 1 tbsp of olive oil in a large skillet over medium-high heat. Add ground turkey and cook until browned, breaking it up into small pieces as it cooks. Remove from skillet and set aside.
  2. In the same skillet, heat the remaining 1 tbsp of olive oil. Add garlic and onion, and cook for 2-3 minutes until softened.
  3. Add mixed vegetables and cook for 5-7 minutes until tender.
  4. In a small bowl, whisk together soy sauce, honey, and cornstarch. Pour the sauce over the vegetables and stir to combine.
  5. Add the cooked ground turkey back into the skillet and stir to combine with the vegetables and sauce.
  6. Cook for an additional 2-3 minutes until everything is heated through.
  7. Serve hot over rice or noodles.

This Turkey and Vegetable Stir-Fry is not only delicious but also packed with healthy nutrients. Turkey is a great source of lean protein, while mixed vegetables are rich in vitamins, minerals, and fiber. Additionally, this recipe is customizable, so feel free to swap out the vegetables or add your favorite ones to make it your own.

Enjoy this easy and healthy meal for busy weeknights, and don’t forget to save any leftovers for lunch the next day!

8. Baked Chicken and Sweet Potato

This baked chicken and sweet potato recipe is a nutritious and delicious option for a busy weeknight dinner. The combination of lean chicken breasts and sweet potatoes provides a healthy dose of protein and fiber, while the addition of herbs and spices adds a flavorful twist.

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 2 large sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon dried rosemary
  • 1 tablespoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F.
  2. In a large mixing bowl, toss the sweet potato cubes, chopped onion, minced garlic, olive oil, dried rosemary, dried thyme, salt, and pepper together.
  3. Spread the mixture evenly in a baking dish.
  4. Place the chicken breasts on top of the sweet potato mixture.
  5. Season the chicken breasts with salt and pepper.
  6. Bake in the oven for 30-35 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
  7. Serve hot, garnished with additional herbs if desired.

This recipe can be easily customized by adding other vegetables such as carrots or bell peppers to the sweet potato mixture. You can also use chicken thighs or drumsticks instead of chicken breasts if preferred.

9. Broiled Shrimp with Lemon and Garlic

This broiled shrimp recipe is a simple yet flavorful option for a quick and healthy weeknight dinner. The combination of lemon and garlic adds a tangy and savory taste to the dish, while the broiling method ensures the shrimp are perfectly cooked.

Ingredients:

  • 1 pound large shrimp, peeled and deveined
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions:

  1. Preheat the broiler to high.
  2. In a mixing bowl, whisk together the garlic, olive oil, lemon juice, lemon zest, salt, and pepper.
  3. Add the shrimp to the bowl and toss to coat evenly.
  4. Arrange the shrimp in a single layer on a broiler pan.
  5. Broil the shrimp for 2-3 minutes on each side, or until pink and opaque.
  6. Serve the shrimp hot, with lemon wedges on the side.

This recipe can be served as a main dish or as an appetizer. You can also add more flavor by sprinkling some chopped parsley or cilantro over the shrimp before serving.

10. Beef and Vegetable Stir-Fry

This beef and vegetable stir-fry is a quick and easy meal that is perfect for busy weeknights. The dish is loaded with nutritious vegetables and protein-rich beef, making it a satisfying and healthy option.

Ingredients:

  • 1 pound flank steak, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1 onion, thinly sliced
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil

Instructions:

  1. In a small bowl, whisk together the soy sauce and cornstarch. Set aside.
  2. Heat the vegetable oil in a large skillet or wok over high heat.
  3. Add the beef to the skillet and stir-fry for 2-3 minutes, or until browned on all sides.
  4. Add the red and green bell peppers, onion, broccoli, and garlic to the skillet and stir-fry for an additional 2-3 minutes, or until the vegetables are tender.
  5. Pour the soy sauce mixture over the beef and vegetables and stir to coat evenly.
  6. Continue cooking for an additional 1-2 minutes, or until the sauce has thickened.
  7. Serve the stir-fry hot, with rice or noodles if desired.

This recipe can be easily customized by adding or substituting vegetables based on your preference. You can also adjust the spiciness by adding red pepper flakes or Sriracha sauce.

11. Grilled Tofu and Vegetable Skewers

These grilled tofu and vegetable skewers are a perfect vegetarian option for busy weeknights. The tofu provides protein, while the vegetables add color and nutrition. The skewers can be made ahead of time and grilled when ready to eat.

Ingredients:

  • 1 block of firm tofu, drained and cut into 1-inch cubes
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 yellow bell pepper, cut into 1-inch pieces
  • 1 red onion, cut into 1-inch pieces
  • 1 zucchini, cut into 1/2-inch rounds
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • 2 cloves garlic, minced
  • Salt and pepper, to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Thread the tofu, red and yellow bell peppers, red onion, and zucchini onto skewers, alternating the vegetables and tofu.
  3. In a small bowl, whisk together the olive oil, balsamic vinegar, garlic, salt, and pepper.
  4. Brush the skewers with the olive oil mixture.
  5. Grill the skewers for 8-10 minutes, or until the vegetables are tender and the tofu is lightly browned, flipping occasionally.
  6. Serve the skewers hot, with any remaining olive oil mixture drizzled on top.

These skewers can also be cooked in the oven if you don’t have access to a grill. Simply preheat the oven to 425°F (220°C) and place the skewers on a baking sheet. Bake for 20-25 minutes, flipping once halfway through, or until the vegetables are tender and the tofu is lightly browned.

12. One-Pot Pasta with Spinach and Tomatoes

This one-pot pasta with spinach and tomatoes is a quick and easy dinner option for busy weeknights. Everything cooks together in one pot, making cleanup a breeze. The spinach and tomatoes add a pop of color and nutrition to the dish, while the pasta provides filling carbs.

Ingredients:

  • 1 pound spaghetti or linguine
  • 4 cups baby spinach
  • 1 pint cherry tomatoes, halved
  • 4 cloves garlic, minced
  • 1/4 teaspoon red pepper flakes
  • 4 cups vegetable broth
  • Salt and pepper, to taste
  • Grated Parmesan cheese, for serving

Instructions:

  1. In a large pot or Dutch oven, combine the spaghetti, baby spinach, cherry tomatoes, garlic, red pepper flakes, vegetable broth, salt, and pepper.
  2. Bring the mixture to a boil over high heat, stirring occasionally to prevent the pasta from sticking together.
  3. Reduce the heat to medium-low and simmer the pasta, stirring occasionally, for 10-12 minutes, or until the pasta is cooked to your liking and most of the liquid has been absorbed.
  4. Serve the pasta hot, topped with grated Parmesan cheese.

This recipe can easily be doubled or halved depending on how many servings you need. You can also add other vegetables or protein to the dish, such as cooked chicken or shrimp, to make it even more filling.

13. Roasted Cauliflower and Chickpea Tacos

These roasted cauliflower and chickpea tacos are a delicious vegetarian option for taco night. The roasted cauliflower adds a nutty flavor and meaty texture, while the chickpeas provide protein and fiber. Top with your favorite taco toppings for a flavorful and filling meal.

Ingredients:

  • 1 head cauliflower, cut into small florets
  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • Corn tortillas
  • Toppings: diced avocado, chopped cilantro, shredded cheese, salsa, etc.

Instructions:

  1. Preheat the oven to 425°F (218°C).
  2. In a large bowl, toss the cauliflower florets and chickpeas with the olive oil, chili powder, cumin, garlic powder, salt, and pepper until well coated.
  3. Spread the cauliflower and chickpea mixture in a single layer on a baking sheet and roast in the oven for 25-30 minutes, stirring occasionally, until the cauliflower is golden brown and tender.
  4. Warm the corn tortillas in the microwave or on a dry skillet until soft and pliable.
  5. Assemble the tacos by filling each tortilla with a scoop of the roasted cauliflower and chickpea mixture, and top with your desired toppings.

This recipe makes enough for 4-6 servings, depending on the size of your tortillas and how much filling you use. It’s also easy to customize with different toppings and seasonings, so feel free to get creative with it!

14. Turkey and Sweet Potato Chili

This turkey and sweet potato chili is a hearty and healthy dish that’s perfect for cold winter nights. It’s loaded with protein and fiber from the ground turkey and black beans, and the sweet potatoes add a touch of sweetness and extra nutrients.

Ingredients:

  • 1 pound ground turkey
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 large sweet potatoes, peeled and diced
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes, undrained
  • 1 cup chicken or vegetable broth
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon paprika
  • Salt and pepper, to taste

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up with a wooden spoon as it cooks.
  2. Add the onion and garlic to the pot and cook for a few minutes until softened.
  3. Add the diced sweet potatoes, black beans, diced tomatoes, chicken or vegetable broth, chili powder, cumin, paprika, salt, and pepper to the pot. Stir everything together until well combined.
  4. Bring the chili to a boil, then reduce the heat to low and simmer for 30-40 minutes, stirring occasionally, until the sweet potatoes are tender and the flavors have melded together.
  5. Serve the turkey and sweet potato chili hot, topped with your favorite chili toppings such as shredded cheese, sour cream, or chopped cilantro.

This recipe makes enough for 6 servings and can be easily doubled or halved depending on your needs. It also freezes well, so you can make a big batch and save leftovers for later.

15. Quinoa and Black Bean Bowl

This quinoa and black bean bowl is a healthy and satisfying meal that’s perfect for busy weeknights. It’s packed with protein, fiber, and flavor, and it’s easy to customize with your favorite veggies and toppings.

Ingredients:

  • 1 cup quinoa, rinsed
  • 1 can black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1/4 cup chopped fresh cilantro
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions:

  1. Cook the quinoa according to the package instructions.
  2. In a large bowl, combine the cooked quinoa, black beans, diced red bell pepper, diced avocado, diced red onion, and chopped cilantro.
  3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
  4. Pour the dressing over the quinoa and black bean mixture and toss to combine.
  5. Serve the quinoa and black bean bowl warm or cold, topped with additional cilantro and lime wedges if desired.

This recipe makes enough for 4 servings and can be easily doubled or halved depending on your needs. You can also experiment with different veggies and toppings to make this dish your own. Try adding some roasted sweet potato, diced tomato, or crumbled feta cheese for even more flavor and nutrition.

Conclusion

These 15 delicious and healthy recipes for busy weeknights are a great way to ensure that you’re eating well even when you don’t have a lot of time to spend in the kitchen. With options like sweet potato and black bean tacos, one-pot pasta with spinach and tomatoes, and broiled shrimp with lemon and garlic, there’s something for everyone on this list. These recipes are not only easy to make, but they’re also packed with nutrients and flavor.

When you’re short on time, it can be tempting to reach for unhealthy convenience foods or order takeout, but these recipes show that healthy eating doesn’t have to be time-consuming or difficult. With a little planning and some simple ingredients, you can create healthy and delicious meals that your whole family will love.

So, the next time you’re feeling overwhelmed and pressed for time, try one of these recipes and see how easy it can be to eat well even on the busiest of weeknights.

FAQs

  1. Can I make these recipes ahead of time?
  • Yes, many of these recipes can be prepped ahead of time and stored in the fridge or freezer for easy meals throughout the week.
  1. Are these recipes suitable for vegetarians?
  • Yes, several of these recipes are vegetarian or can be easily modified to be vegetarian.
  1. Can I substitute ingredients in these recipes?
  • Yes, feel free to substitute ingredients based on your preferences or what you have on hand.
  1. Are these recipes kid-friendly?
  • Yes, many of these recipes are kid-friendly and can be adapted to suit picky eaters.
  1. How do I make sure these recipes are healthy?
  • These recipes are all designed to be healthy, but be sure to pay attention to portion sizes and serving suggestions to ensure that you’re getting the right balance of nutrients.

Written by

US Family Mart Stuff

US Family Mart Stuff