In today's fast-paced world, finding time to cook healthy and delicious meals can be a challenge. Many people find themselves stuck in a dinner rut, relying on takeout or processed foods due to a lack of time or complicated recipes. However, healthy eating doesn't need to be complicated. What if you could create flavorful and nutritious meals using just five ingredients? This article explores the world of 5-ingredient meals, offering a variety of recipes that are easy to make, budget-friendly, and packed with flavor.
The Beauty of Simplicity: Why 5-Ingredient Meals?
There are numerous benefits to incorporating 5-ingredient meals into your routine:
- Time-Saving: With fewer ingredients, preparation and cooking times are significantly reduced.
- Budget-Friendly: Simple recipes often translate to lower grocery bills.
- Beginner-Friendly: These recipes are perfect for those who are new to cooking or simply want fuss-free options.
- Healthy Eating Made Easy: By focusing on whole foods and simple preparations, you can easily create nutritious and balanced meals.
- Reduced Stress: Less time in the kitchen means less stress and more time to enjoy your meal.
Delicious 5-Ingredient Meal Ideas
Here are some delectable 5-ingredient meal ideas to get you started:
One-Pan Turkey Sweet Potato Skillet
If you like tacos and burrito bowls, this turkey sweet potato skillet is the best one-pan meal that hits the spot. It comes together in just 30 minutes, with just 5 key ingredients: ground turkey, cheese, onion, taco seasoning and sweet potato. For turkey bowls, you also have the optional to serve it on a bed of lettuce with guacamole and salsa for turkey bowls - so yummy!
Teriyaki Salmon Bowl
Similar to the viral Emily Mariko salmon bowl, this recipe uses flavorful teriyaki salmon, edamame, and cucumber for a balanced dinner. This is a cozy one pan meal packed with protein!
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Chickpea Spinach Curry
I love a good curry. They're so delicious, comforting, and you can pack in the nutrition. In this recipe, we use chickpeas for an affordable plant-based protein. I'm a big fan of this chickpea spinach curry because it relies mainly on pantry staples, so it's a go-to when I'm running out of groceries.
Sausage Pasta Bake
Pasta bakes and casseroles are a classic weeknight dinner, and this sausage pasta bake is the recipe I always gravitate to. It's great option for batch prepping and freezing, and who doesn't love a freezer friendly meal?
Sage Salmon
If you’ve always thought of sage with turkey, try it with salmon for a little taste of heaven. Serve this with rice, salad and sauteed green beans. A serving of 3 ounces of cooked fish contains: 220 calories, 15g fat (3g saturated fat), 57mg cholesterol, 377mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 19g protein.
Grilled Chicken
This grilled chicken is a family favorite, and it is a healthy and tasty recipe that keeps your kitchen cool. 1 serving contains: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein.
Superfood Salad
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so make it ahead. Use your homemade honey mustard dressing, but any type works just fine. A 1 cup serving contains: 207 calories, 14g fat (2g saturated fat), 8mg cholesterol, 235mg sodium, 16g carbohydrate (5g sugars, 4g fiber), 7g protein.
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Sweet and Spicy Salmon
I created this sweet and spicy salmon after being challenged to use healthier ingredients. The fresh plum sauce really complements the smoky grilled fish. 1 fillet with 1/2 plum and 2 tablespoons sauce contains: 325 calories, 18g fat (3g saturated fat), 85mg cholesterol, 460mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 29g protein.
Jicama Salad
Never tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. 3/4 cup contains: 76 calories, 0 fat (0 saturated fat), 0 cholesterol, 123mg sodium, 19g carbohydrate (11g sugars, 4g fiber), 1g protein.
Garlic and Red Onion Chard
Chard, a member of the beet family, is prized for its green leaves and colorful stalks. Stir up these good-for-you greens with garlic and red onion. 1/2 cup contains: 115 calories, 7g fat (1g saturated fat), 0 cholesterol, 631mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 4g protein.
Zucchini Salad
Fresh zucchini gets a shave and a drizzle of lemony goodness in this fab salad. Sprinkle the goat cheese or feta on top and dive in. 3/4 cup contains: 83 calories, 6g fat (2g saturated fat), 12mg cholesterol, 352mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein.
Breakfast Sweet Potatoes
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. 1 stuffed sweet potato contains: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
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Nicoise Salad
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! -Jan Meyer, St. 1 serving (calculated without olives) contains: 233 calories, 8g fat (0 saturated fat), 22mg cholesterol, 583mg sodium, 23g carbohydrate (4g sugars, 3g fiber), 16g protein.
Crab Phyllo Cups
I always like a little extra chili sauce on top of these easy snacks. If you're out of crab, water-packed tuna works well too. 1 filled phyllo cup contains: 34 calories, 2g fat (0 saturated fat), 5mg cholesterol, 103mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 1g protein.
Chicken Leg Quarters
I first had this as a teenage babysitter, when the children’s mom prepared it for us to eat while she was out. The kids loved it, and so did I! 1 chicken leg quarter with 1/3 cup sauce contains: 337 calories, 16g fat (4g saturated fat), 105mg cholesterol, 468mg sodium, 14g carbohydrate (9g sugars, 0 fiber), 31g protein.
Sweet Carrot Salad
This sweet carrot salad, with pina colada yogurt, macadamia nuts and green grapes, has a tropical theme. Just mix and chill out. 3/4 cup contains: 184 calories, 9g fat (2g saturated fat), 2mg cholesterol, 157mg sodium, 24g carbohydrate (19g sugars, 3g fiber), 3g protein.
Fried Egg and Spinach
I have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. -Valerie Belley, St. 1 serving contains: 160 calories, 10g fat (3g saturated fat), 372mg cholesterol, 299mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 14g protein.
Cod with Bacon and Tomato
Let's face it, everything really is better with bacon. Fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. -Maureen McClanahan, St. 1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon contains: 178 calories, 6g fat (2g saturated fat), 64mg cholesterol, 485mg sodium, 5g carbohydrate (4g sugars, 1g fiber), 26g protein.
Kale with Tomatoes and Garlic
My farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. 2/3 cup contains: 137 calories, 9g fat (1g saturated fat), 0 cholesterol, 216mg sodium, 14g carbohydrate (0 sugars, 3g fiber), 4g protein.
Hummus, Avocado, Tomato and Shallot Sandwich (HATS)
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. 1 sandwich contains: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein.
Warm Potato Salad
My mother made the best warm potato salad, and now it's a tradition at all of our tables. Sometimes I use Yukon Gold potatoes to make it even prettier. 3/4 cup contains: 139 calories, 4g fat (1g saturated fat), 0 cholesterol, 557mg sodium, 24g carbohydrate (3g sugars, 2g fiber), 3g protein.
Mini Peppers
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. 1 piece contains: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
Chicken with Pesto and Mushrooms
One night I looked in the refrigerator and pondered what I could make with chicken, cheese, mushrooms and pesto. This pretty dish was the result. Add Italian bread and a fruit salad for a complete meal! 1 stuffed chicken breast half contains: 374 calories, 17g fat (5g saturated fat), 104mg cholesterol, 582mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 44g protein.
Lemony Salmon with Basil
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. 1 salmon fillet contains: 294 calories, 18g fat (3g saturated fat), 85mg cholesterol, 381mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 29g protein.
Beets, Nectarines and Feta Salad
Beets, nectarines and feta cheese make for scrumptious additions to mixed greens. While the combination of ingredients may seem unlikely, I guarantee it will become a favorite salad on your home menu. 1 cup contains: 84 calories, 4g fat (1g saturated fat), 4mg cholesterol, 371mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 3g protein.
Vanilla Oranges
This flavorful fruit was actually the topping in a cake recipe. But I didn't want all the calories or fat from the cake-and the oranges are a good dessert all by themselves! The dash of vanilla extract brings out the fruit's sweetness. 3/4 cup contains: 86 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 20g carbohydrate (16g sugars, 0 fiber), 1g protein.
Roasted Beets
This roasted beets recipe makes ordinary beets taste tender and delicious with just a few sweet and good-for-you ingredients. 3 beet wedges contain: 92 calories, 5g fat (1g saturated fat), 0 cholesterol, 328mg sodium, 12g carbohydrate (9g sugars, 3g fiber), 2g protein.
Cucumber Salad
Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. 3/4 cup contains: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein.
Pork with Rosemary
I started growing rosemary in my garden after I discovered this pork recipe. My husband and I think it’s restaurant quality, and we look forward to making it after work. 3 ounces cooked pork contains: 163 calories, 7g fat (2g saturated fat), 63mg cholesterol, 488mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 23g protein.
Cajun Eggplant
This side dish goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie. 1 serving contains: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 7g carbohydrate (3g sugars, 4g fiber), 1g protein.
Mocha Pumpkin Seeds
Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. 1/4 cup contains: 142 calories, 10g fat (2g saturated fat), 0 cholesterol, 55mg sodium, 10g carbohydrate (7g sugars, 1g fiber), 6g protein.
Tilapia with Dill
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. 1 fillet contains: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein.
Brussels Sprouts
At a holiday dinner recently, I had the best Brussels sprouts ever! They were seasoned to perfection and lightly sweetened. I've tried to re-create the dish, and this comes very close. It has just the right amount of garlic and sweetness. 2/3 cup contains: 100 calories, 3g fat (0 saturated fat), 0 cholesterol, 357mg sodium, 18g carbohydrate (9g sugars, 5g fiber), 5g protein.
Pear and Cheese Sandwich
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. 1 open-faced sandwich contains: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
Melon Salad
This colorful salad is tangy and delicious. The unexpected combination is such a pleasant surprise. You can use whatever type of melon you have on hand. 1-1/2 cups contains: 159 calories, 14g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 10g carbohydrate (9g sugars, 1g fiber), 1g protein.
Homemade Yogurt
You'll be surprised by how easy it is to make homemade yogurt. Top with granola and your favorite berries. 1 cup contains: 151 calories, 8g fat (5g saturated fat), 25mg cholesterol, 107mg sodium, 12g carbohydrate (12g sugars, 0 fiber), 8g protein.
Lemon-Pepper Sugar Snap Peas
Lemon-pepper seasoning and garlic make these crisp-tender sugar snap peas flavorful and an ideal accompaniment to a variety of entrees. You'll come to rely on this five-ingredient dish. 3/4 cup contains: 74 calories, 3g fat (2g saturated fat), 8mg cholesterol, 267mg sodium, 8g carbohydrate (4g sugars, 3g fiber), 4g protein.
Steak with Salsa Verde
Even though steak is always a winner in our house, to make it even more special I add jarred salsa verde and top with freshly chopped tomato and avocado. 1 serving contains: 263 calories, 15g fat (4g saturated fat), 54mg cholesterol, 571mg sodium, 8g carbohydrate (2g sugars, 4g fiber), 24g protein.
Homemade Crackers
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. 1 cracker contains: 23 calories, 1g fat (0 saturated fat), 0 cholesterol, 45mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.
Strawberry Salsa
This deliciously different salsa is versatile, fresh-tasting and colorful. People are surprised to see a salsa made with strawberries, but it's excellent over grilled chicken and pork or as a dip with corn chips. 1/4 cup contains: 19 calories, 1g fat (0 saturated fat), 0 cholesterol, 1mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 0 protein.
Tilapia with Tomatoes
This is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! 1 fillet with 3/4 cup tomato mixture contains: 318 calories, 16g fat (3g saturated fat), 73mg cholesterol, 674mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 28g protein.
Brussels Sprouts with Garlic and Goat Cheese
I wanted to up my veggie game, so I smothered Brussels sprouts with garlic and goat cheese. It's really a side dish, but I love to eat it for lunch! 2/3 cup contains: 81 calories, 5g fat (1g saturated fat), 6mg cholesterol, 205mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 4g protein.
Radishes with Green Beans
I’ve heard radishes are the only vegetable you don’t cook, but a cookbook from the 1950s disagrees. Green beans and wax beans round out this dish. 1/2 cup contains: 75 calories, 6g fat (2g saturated fat), 8mg cholesterol, 177mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein.
Goat Cheese Omelet
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. 1 omelet contains: 143 calories, 4g fat (2g saturated fat), 27mg cholesterol, 489mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 21g protein.
Fruit Salad
I invented this refreshing fruit salad one sultry afternoon while my friends were gathered around my pool. It was quick to prepare and disappeared from their plates even quicker. The kids loved it too! 3/4 cup contains: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 9g carbohydrate (9g sugars, 1g fiber), 1g protein.
Banana Pancakes
In our house, we sprinkle these whole wheat pancakes with a little confectioners' sugar because the banana is so sweet that you don't need syrup. 2 pancakes contain: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein.
Grilled Chicken with Tomato Marinade
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer. 1 serving contains: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein.
Fruit Salsa
We like this refreshing and colorful salsa served with tortilla chips or spooned over grilled chicken. For another fruity option, try stirring in some diced cantaloupe or peaches when they're in season. 1/4 cup contains: 48 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 0 protein.
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