Some meals are meant to be just one and done, you know?
The nourishing ingredients are carefully selected for a completely satisfying meal for one.
You might not be cooking for anyone but yourself, butfeeding yourself is an important act of self-care.
So lets get cooking, shall we?
The best high-protein dinner for one recipes
1.
Baked feta salmon
You still have some feta leftover from thebaked feta pasta craze, right?
Joanie Zisk is the creator of One Dish Kitchen, a website devoted to single-serve recipes.
In this recipe,Feel Good FoodiecreatorYumna Jawadcombines high-protein feta with high-protein salmon.
Preheat oven to 400F.
Pat the salmon dry.2.
Pour the olive oil on top, and toss until well combined.3.
Place the salmon in the middle of the baking dish surrounded by all the vegetables.
Add the remaining oregano and crushed red pepper on top of the salmon.
Drizzle more olive oil if desired.4.
Bake in the preheated oven for 15 minutes, until the tomatoes soften and the salmon is cooked through.5.
Add fresh basil leaves and serve with a side of your choice, if desired.
Joanie Zisk is the creator of One Dish Kitchen, a website devoted to single-serve recipes.
Like with any good chili, spices are key.
Here, paprika, Italian seasoning, and garlic are all used.
This hearty meal comes together in just 30 minutes.
Ingredients2 tsp olive oil2 oz.
chopped onions1 yellow or red pepper , chopped1 clove garlic , minced5 oz.
ground turkey1/2 tsp Italian seasoning1/4 tsp smoked paprika1/4 kosher salt1/8 tsp coarsely ground black pepper10 oz.
canned tomatoes (with their juices)2 oz.
Heat the oil in a 10-inch skillet over medium heat.
Add the chopped onions and peppers.
Cook, stirring occasionally for two minutes.
Add the minced garlic and cook for one minute longer.
Add the Italian seasoning, smoked paprika, salt, and pepper; stir for about 10 seconds.
Next, add in the tomatoes and black beans.
Bring to a boil, then reduce heat and simmer for 10 minutes.
Taste and adjust seasonings and salt as necessary.
Garnish with Parmesan cheese, sour cream, tortilla chips, or cilantro.
Chicken tostadas for one
These chicken tostadas fromEat Mexicoauthor Lesley Tellez are high in protein and also entirely gluten-free.
Dont forget to top it all off with hot sauce.
Preheat the oven to 425F.2.
Cut cabbage in half and slice thinly.
Place in a bowl with the grated carrot and chopped cilantro.3.
Salt everything generously and toss to combine.4.
Pour over the slaw and toss again to combine.
Cover the slaw with an airtight lid and chill in the refrigerator while you finish the remaining items.5.
Add the drained beans in one quick pour, along with a quarter cup of water.
(Lower the flame if the beans start to jump and splatter too much.)9.
Stir in the cumin and salt to taste and reduce heat to low.11.
Cover and cook for five minutes, stirring once or twice to ensure they dont stick.12.
To prepare tostadas, place one tostada on a plate and add a slather of refried beans.
Top with chicken and a hefty serving of the chilled slaw.
Garnish with dollops of crema, a spritz of lime and a drizzle of hot sauce.
The secret to getting the tofu perfectly crispy is patting it completely dry before baking it.
(Even better is if you freeze it overnight.)
Press the tofu with paper towel, removing as much liquid as possible.2.
Optional (but recommended): Freeze tofu overnight.
The next day, let the tofu thaw, then press with paper towel again.
This will help remove even more of the liquid.3.
Preheat the oven to 400F.4.
Cut the tofu into small cubes.5.
In a small bowl, mix the olive oil, soy sauce and maple syrup.
Toss the tofu in this mixture until fully coated.6.
Toss the tofu in cornstarch until fully coated.7.
Prepare the sweet chili sauce:1.
Combine all ingredients in a small bowl.2.
Transfer to a saucepan and cook over medium heat, stirring occasionally.3.
Cook until bubbly and thick.4.
Remove from heat and serve over baked tofu.
Vegan Italian meatball soup
Looking for vegan dinner recipes for one?
Maybe a meatball soup without the meat?
Yep, its possibleand you wont be missing out on any of the protein either.
Here, the meatballs are made with lentils.
Almond flour helps find them together while garlic, Italian seasoning, and nutritional yeast gives tons of flavor.
In a frying pan, saute garlic and shallots in one tablespoon of olive oil.2.
Roll into balls and dust with almond flour.
Saute balls in a frying pan until golden brown, six to eight minutes.
Add sauce and heat over meatballs.
Preheat over to 400F.2.
To prepare the soup, in a dutch oven over medium-high heat, heat the olive oil.
Add the broth, tomatoes, rosemary, bay leaves, basil, and parsley.
Remove the bay leaves and rosemary.
Season with salt and pepper to taste and serve.
High-protein chicken bowl with cashew lime crema
The chicken isnt the only high-protein ingredient in this colorful bowl.
Black beans and toasted pumpkin seeds also majorly up the nutrient quantity, too.
Add the cashews into a small bowl and cover with the boiling water.
Soak for one hour, then drain.2.
Add all of the cashew cream ingredients into a food processor and process until smooth.
Add enough milk to get desired smooth consistency.
Prepare the roasted sweet potatoes:1.
To roast the sweet potatoes, preheat oven to 425F and line a rimmed baking sheet with parchment paper.2.
Toss the sweet potatoes with the olive oil and seasonings.
Place on the prepared baking sheet and roast in preheated for 20-25 minutes, or until tender.
Prepare the cilantro lime rice:1.
Cook until the liquid is completely absorbed by the rice and the rice is tender, about 25-30 minutes.
Then, toss in freshly chopped cilantro and stir to combine.
Prepare the roasted pumpkin seeds:1.
Combine the ingredients for the pepitas in a small mixing bowl.
Mix until fully combined, and then spread over the prepared baking sheet.3.
Roast for 10 to 12 minutes, stirring halfway.
Then, remove from oven and cool.
Coat the chicken well.2.
Heat olive oil in a large skillet over medium-high heat.
Then, remove from the skillet and allow to rest for five minutes before slicing into thin slices.
Drizzle with the crema and top with the pumpkin seeds.
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