12 Dietitian-Approved Recipes Ready In 30 Minutes Or Less | Nourish (2024)

The average American spends 53 minutes daily preparing food and drinks for all meals and snacks.

To make the most of this time, we’ve collected simple, delicious recipes you can make any night of the week.

Read on for 12 dietitian-approved recipes for quick and nutritious meals that can be made in 30 minutes or less.

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12 Dietitian-Approved Recipes Ready in 30 Minutes or Less

A nutritionally balanced meal contains carbohydrates, protein, healthy fat, fiber, and various food groups and nutrients.

It can seem daunting to meet all those nutrients in one meal and have it ready in 30 minutes or less.

We gathered quick meals recommended by dietitians to help you reach your health goals.

1. Black Bean And Sweet Potato Quesadillas

This nutritious twist on a classic quesadilla is loaded with 35% of the daily value for fiber from the onions, sweet potatoes, black beans, spinach, and whole wheat tortillas.

One quesadilla has 291 calories, 57 g of carbohydrates, 10 g of fiber, and 13 g of protein.

This quick and affordable meal can be eaten at any time of day.

For an even heartier meal, you could add cooked chicken breast.

2. Grilled Turkey Burgers

Try a lighter version of the traditional burger using lean ground turkey. One patty has 165 calories, 3 g of carbohydrates, and 26 g of protein.

You can opt for a whole wheat bun or use lettuce leaves.

Season the ground turkey with soy sauce or coconut aminos and spices.

These can be frozen for several months. You can grill them before freezing and reheat them on the stove or air fryer.

Pair them with a side salad and steamed vegetables for a filling and nutrient-rich meal.

3. Garlic Shrimp Pasta

If you like shrimp scampi, you’ll enjoy this healthy and quick version.

This garlic shrimp pasta is ready in 30 minutes and loaded with vegetables.

To save time, you can opt for frozen mixed vegetables.

One serving provides 408 calories, 53 g of carbohydrates, 1 g of fiber, and 28 g of protein.

4. Easy Moroccan Style Chicken Thighs

Seasoned bone-in chicken thighs, carrots, onions, and a flavorful sauce are served over couscous and rice for a delicious weeknight meal that can be prepared in 30 minutes.

Each serving contains 272 calories, 21 g of carbohydrates, 4 g of fiber, and 23 g of protein.

Make extra; this dish tastes even better the next day as the flavors meld together.

5. Brown Rice With Sizzling Chicken And Vegetables

This 30-minute one-skillet rice bowl with vegetables and chicken is appealing for the whole family and cuts down on clean-up time.

One serving provides 410 calories, 49 g of carbohydrates, 6 g of fiber, and 30 g of protein.

Cook the chicken, onions, carrots, broccoli, and peppers in a skillet.

Then, pour a simple soy and honey sauce for delicious flavor. Serve over cooked brown rice and enjoy.

6. Instant Pot Zuppa Toscana

An instant pot (or pressure cooker) is a great way to make meals quickly.

This is a healthier version of one of Olive Garden’s most popular soups.

Enjoy this Italian soup made with sausage, chicken broth, potatoes, kale, onions, garlic, and seasoning.

If desired, pair it with crusty bread.

One serving provides 345 calories, 23 g of carbohydrates, 2 g of fiber, and 23 g of protein.

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7. Cheesy Chicken Skillet With Broccoli And Rice

Chicken and rice lovers will enjoy this healthy version.

This one-skillet meal is ready in 30 minutes and utilizes pantry and refrigerator staples.

You may not even have to go to the store for these ingredients.

This balanced meal includes cooked rice with frozen broccoli, shredded cheddar cheese, spices, milk of choice, and cooked chicken.

One serving of this skillet meal provides 356 calories, 27 g of carbohydrates, 3 g of fiber, and 24 g of protein.

8. Pasta With Ground Beef

This creamy pasta with ground beef, tomato sauce, and cream is a healthy comfort food most people will enjoy.

It is ready in 20 minutes using one pan.

One serving contains 523 calories, 20 g of carbohydrates, 1 g of fiber, and 28 g of protein.

You could add a vegetable side dish for even more fiber and nutrients.

9. Superfood Salmon Salad

Salad is a lighter weeknight option that is ready quickly with a bit of weekend preparation.

This filling salmon salad is topped with roasted sweet potato croutons, avocado, pickled onions, and a light lemon vinaigrette.

The croutons, pickled onions, and dressing are made ahead of time.

One dinner salad provides 476 calories, 38 g of carbohydrates, 9 g of fiber, and 32 g of protein.

10. High-Protein Fruit Smoothie (Five Variations)

Who says smoothies can’t be served at dinner?

Smoothies can save the day as a filling and nutritious choice when you're pinched for time and mental energy.‍

All the recipe variations include five ingredients or less.

The ingredients store well in your pantry or freezer for a meal ready in less than five minutes.

Each smoothie has around 250 calories, 18 g of carbohydrates, 3 g of fiber, and 25 g of protein.

11. Healthy Charcuterie Board

A charcuterie board includes meats, cheeses, nuts, fruit, pickled and raw vegetables, crackers, breads, and spreads like hummus.

On busy weeknights, you can put together a quick meal from items already on hand.

To make this a balanced meal, fill one-quarter of your plate with lean protein options like turkey meat, cheese, unsalted nuts, and hummus.

Fill another quarter with crackers or bread. Fill another quarter with fruit and the last quarter with vegetables.

12. Quick And Healthy Fish Tacos

Enjoy flaky chili-lime seasoned fish, crunchy cilantro-cabbage slaw, and a cream sauce for these delicious tacos, ready in 25 minutes.

This version is almost faster than takeout and healthier.

Two generous-sized tacos provide 309 calories, 33 g of carbohydrates, 2 g of fiber, and 29 g of protein.

For a heartier serving, you could eat more tacos.

How to Modify These Recipes to Fit Your Dietary Needs

Specific dietary needs can make it more challenging to find appropriate recipes.

However, most grocery stores carry alternatives for common food allergens or intolerances, such as gluten, dairy, nuts, and eggs.

If you need to avoid dairy or milk, dairy alternatives like almond milk, pea protein milk, or coconut milk are substitutes in most recipes.

For many of these pasta recipes, you can swap for a favorite gluten-free noodle and still enjoy the recipe.

For customized dietary needs, consult a registered dietitian.

They can help you find appropriate substitutes that fit into your eating style.

Tips for Making Meal Time More Efficient

Choose Recipes With Less Than Ten Ingredients

Limiting the ingredients means you don’t need to buy or prepare as much for a recipe.

You can also use the same ingredient for several recipes.

For example, you can use chicken in two dinner recipes but season differently.

Search for “One-pot,” “Instant Pot,” or “Quick” Recipes

Find recipes that utilize one-pot meals, Instant Pot, or pressure cookers.

Instant Pot and pressure cooker recipes often reduce cooking time by half and can safely cook frozen meat quickly.

Look for recipes that take less than 30 minutes to prepare so you can quickly have dinner on the table.

Prepare Ingredients Ahead Of Time

Wash and cut fruits and vegetables earlier in the week to be ready for use.

Prepare any components of meals on the weekend if you have more time then.

If you have busier evenings, plan to make the quickest meals (like leftovers, charcuterie board, or smoothies) on those nights.

To lessen your time in the kitchen, consider purchasing pre-packaged items such as salads, pre-cut vegetables, fruits, or pre-cooked grains.

Takeaway

Building a rotation of quick and practical meals may help you support a well-rounded and balanced diet.

When these meals pull double duty and provide a tasty leftover lunch or dinner, you can save time and the mental energy of planning another meal.

You can easily swap components of these recipes to fit your dietary needs.

You’ll be well on your way to eating healthy, balanced meals regardless of how much time you have for meal preparation.

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How a Dietitian Can Help

Working with a registered dietitian can alleviate confusion and provide expert, individualized nutrition guidance to help you manage health conditions and incorporate food preferences and dietary restrictions.

Here are some related topics to learn about healthy eating and nutrition:

• Help! I don’t want to cook, but I want to eat healthy–how do I do this?
• What are some easy and healthy sweet snacks?
• I need an affordable and nutritious meal plan for a week - can you help?

Find a dietitian who accepts insurance through Nourish.