Busy weeknights don’t have to mean takeout or cereal for dinner. Whether you’re navigating decision fatigue or are juggling work, family, and a never-ending to-do list, making something that’s both nutritious and quick can feel impossible.
That’s why I’ve rounded up 11 easy, healthy dinner recipes that are ready in 30 minutes or less. Each one features a not-so-intimidating ingredient list and at least 20 grams of protein, helping you stay full and fueled without spending hours in the kitchen. These are the types of meals I often recommend to clients—meals that simplify your evening, nourish your body, and actually taste amazing.
Each recipe includes a strong source of protein like fish, poultry, legumes, tofu, or tempeh, and comes from a registered dietitian, so you can feel confident about what’s on your plate.
Tips for Quick & Healthy Dinner Success
Creating balanced dinners doesn’t have to be complicated—especially when you have the right strategies and staples on hand. These time-saving tips can make weeknight cooking faster, easier, and more enjoyable.
Prep-Ahead Shortcuts
- Pre-chop veggies and store them in airtight containers.
- Batch-cook grains like quinoa or brown rice to use throughout the week.
Pantry Staples to Keep On Hand
- Canned beans, tomatoes, and salmon
- Whole grains, spices, olive oil, and low-sodium broths
Time-Saving Tools
- Sheet pans
- Garlic press, citrus juicer, or food processor
- Airtight containers for leftovers and meal prep
Using these principles can turn healthy habits into automatic behaviors over time. Get started with these 11 easy, healthy dinner recipes.
1. Simple Skillet Salmon Burgers
By Patricia Bannan, MS, RDN
These hearty salmon burgers are made with canned salmon and whole grains, offering a convenient way to get omega-3s and protein. A great alternative to traditional burgers, this skillet recipe is satisfying and quick to make.
- Main protein source: Salmon
- Time: ~30 minutes
- Nutrition: 390 calories | 37g carbs | 30g protein | 14g fat | 2.5g saturated fat | 125mg cholesterol | 490mg sodium | 5g fiber
2. Peanutty Sprouted Tofu “Stir-Fry” Sheet Pan Dinner
By Jackie Newgent, RDN, CDN
This clever sheet pan “stir-fry” delivers bold flavor and texture with minimal cleanup. Featuring sprouted tofu and peanut sauce, it’s a satisfying, plant-based option that’s protein-rich and easy to prep.
- Main protein source: Sprouted tofu, peanut butter/peanuts
- Time: ~30 minutes
- Nutrition: 320 calories | 17g fat | 3g saturated fat | 0mg cholesterol | 620mg sodium | 21g carbs | 7g fiber | 23g protein
3. Easy Ground Turkey & Black Bean Taco Skillet
By Christina Iaboni, RD
This one-pan meal combines lean ground turkey and black beans with taco spices for a satisfying, fiber-filled dinner. Serve as-is or spoon into tortillas for taco night.
- Main protein source: Ground turkey, black beans, cheese
- Time: ~25 minutes
- Nutrition (estimated, without toppings): ~370–400 kcal | ~26g protein | ~12–14g fat | ~35–38g carbs
4. Pasta al Limone with Asparagus and Shrimp
By Kelly Powers, MA, RDN
This light and creamy pasta dish combines zesty lemon with shrimp and asparagus for a fresh, spring and summer-inspired meal. It’s packed with protein and fiber, and the shrimp adds a dose of selenium and B12.
- Main protein source: Shrimp
- Time: ~25 minutes
- Nutrition: 449 calories | 51g carbs | 32g protein | 14g fat
5. Easy Bruschetta Chicken Bake
By Pam Fullenweider, MS, RDN
This no-fuss bake is bursting with fresh bruschetta flavors like tomato, basil, and garlic, layered over juicy chicken. It’s a high-protein, low-carb dinner that feels elevated yet easy.
- Main protein source: Chicken breast
- Time: ~25–30 minutes
- Nutrition: ~365 kcal | ~36g protein | ~20g fat | ~4g saturated fat | ~5g carbohydrates
6. Mediterranean White Beans
By Christina Iaboni, RD
These white beans are simmered in herbs and olive oil for a cozy, plant-powered dinner. Serve them solo or with crusty bread for a balanced and fiber-rich meal.
- Main protein source: White beans, cheese
- Time: ~25 minutes
- Nutrition (without baguette): ~340–360 kcal | ~18g protein | ~17g fat | ~28–30g carbohydrates
7. Vegan Fajita Bowls with Tempeh
By Melissa Traub, MS, RDN
I always think tempeh is the forgotten and underrated protein! These vibrant bowls feature marinated tempeh and roasted veggies, topped with avocado and a squeeze of lime. With 30g of plant-based protein and 9g of fiber, they’re as nourishing as they are flavorful.
- Main protein source: Tempeh, quinoa
- Time: ~30 minutes
- Nutrition: 518kcal | 52g carbs | 30g protein | 25g fat | 9g fiber
8. Cajun Shrimp Orzo Pasta
By Pam Fullenweider, MS, RDN
Bold, smoky Cajun spices add depth to this creamy shrimp and orzo pasta dish. It’s a filling and flavorful one-pan meal that’s ready in under 30 minutes.
- Main protein source: Shrimp, orzo
- Time: ~30 minutes
- Nutrition: ~350–375 kcal | ~25g protein | ~12g fat | ~35g carbohydrates
9. Healthy Grilled Chicken & Mushroom Fajitas
By Patricia Bannan, MS, RDN
A sizzling skillet of grilled chicken and mushrooms delivers bold fajita flavor in minutes. This simple dish is high in protein and versatile—serve with tortillas, greens, or rice.
- Main protein source: Chicken
- Time: ~30 minutes
- Nutrition: 370 calories | 25g carbs | 31g protein | 18g fat | 5g fiber
10. Sausage Pasta Bake
By Nicole Addison, RD, MHSc
This cozy sausage pasta bake brings the comfort without the fuss—just 8 ingredients and a rich, cheesy finish. It’s a hearty meal with over 30g of protein per serving. Freeze single servings to easily heat up when you’re in a pinch.
- Main protein source: Sausage, cottage cheese, cheese
- Time: ~30 minutes
- Nutrition (1.5 cups): 781kcal | 65g carbs | 35g protein | 42g fat | 4g fiber
11. Salmon Kale Salad
By Jenny Shea Rawn, MS, MPH, RD
A nutrient powerhouse, this salad combines roasted salmon with hearty kale, almonds, and citrusy vinaigrette. It’s protein-rich, anti-inflammatory, and perfect for warm or cool nights. The dressing can be used on other recipes in the week as well!
- Main protein source: Salmon, pumpkin seeds, cheese
- Time: ~30 minutes
- Nutrition (with bread): 724kcal | 42g protein | 55g fat | 19g carbs | 10g fiber
Dinner Can Be Simple—and Satisfying
With a little planning and the right recipes, dinner doesn’t have to feel overwhelming. These easy healthy dinner recipes show that when you focus on real food, balanced nutrition, and efficient prep, nourishing your body becomes second nature.
Ready for more than just dinner inspiration? Explore the full picture of well-being—from nutrition and movement to mindset and stress resilience—with the six pillars of Wellness Intelligence™.
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