Time commitments and hassle are often some of the biggest hurdles that turn people away from making food at home, and that’s totally fair — we all have very busy lives with lots to do! However, what if I told you that you can have the best of both worlds? I have rallied up some amazing one-pan recipes from wonderful dietitians that I want to share with you. Not only are these recipes simple to make — but they do not sacrifice flavour and tastiness for convenience! So without further adieu, here are some delicious one-pan recipes that are sure to satisfy.
Prep time: 5 minutes
Cook time: 20 minutes

This recipe highlights the simple, yet aromatic flavours of garlic, olive oil, and fresh herbs. Try adding a can of chickpeas for some extra fibre and protein, and if you get the chance, try making this recipe when tomatoes, herbs, and peppers are in season and it will take your appreciation of local produce to a whole other level!

Prep time: 15 minutes
Cook time: 30 minutes

This recipe is the perfect mix of sweet and savoury by baking Kielbasa sausages with potatoes, sweet potatoes, broccoli, and a delicious honey garlic glaze. Not only is this recipe super hearty and packed with flavour, it’s an easy way to integrate veggies for a well-rounded bite. With minimal prep, the entire meal can be in the oven and baking away within 15 minutes!

Prep time: 25 minutes
Cook time: 20 minutes

If you’re a fan of warm spices, this is the recipe for you! With chili powder, cumin, garlic powder and paprika, these fajitas are definitely flavourful. Another great thing about this recipe is that it’s super easy to customize — substitute steak for shrimp, chicken, tofu, or tempeh to fit your dietary preferences and get creative with whatever toppings you’d like!

Prep time: 15 minutes
Cook time: 20 minutes

This version of ginger beef is a healthier twist, using baking as an alternative to the fried versions more commonly seen when dining out. With a wonderful mix of veggies, this recipe helps make sure that you are getting a variety of flavours, textures, and nutrients!

Prep time: 10 minutes
Cook time: 15 minutes

Not only is this recipe delicious, but it is also such a quick whip up too! These creamy noodles are made with coconut milk and peanut butter paired with warm spices, garlic, and ginger and will be sure to satisfy your cravings. Recipes like this are also super easy to add your favourite veggies and proteins to! With this I love adding crispy tofu & bok choy or broccoli as a side. Yum!

Prep time: 10 minutes
Cook time: 4-10 hours

This slow cooker recipe is a super low-hassle way to cook without having to spend too much time in the kitchen. All you gotta do is a few minutes of prep at the beginning, pop on the lid, and check back in a few hours to find that you have a wonderful, hearty stew that’s ready for you to enjoy! I love beans for many reasons including how affordable and filling they are as superstars with their soluble fibre. Leftover stews are great to freeze, too, if you have too much from one batch.

Prep time: 15 minutes
Cook time: 25 minutes

Lentils are a wonderful source of plant-based protein, fibre, and complex carbohydrates; if you’ve been wanting to try lentils — this is a sign! Baked in the oven with root veggies and greens and topped with a creamy hummus-yogurt sauce — this recipe is packed with a variety of nutrients and flavours.

Prep time: 10 minutes
Cook time: 20 minutes

If you are a fan of fish or seafood, this is the recipe for you! Pair these delicious veggies and fish with potatoes, rice, or your favourite starch side for a wonderful, hearty meal. With the fact that this recipe requires minimal prep and is all baked on one pan, it is a great way to make dinner if you are running tight on time!

Prep time: 10 minutes
Cook time: 20 minutes

Egg-based dishes are often comfort foods and these frittatas are no different — they will satisfy your stomach and your soul! Frittatas are also super customizable; you can add in some bacon or sausage, swap out feta for cheddar (if you aren’t a fan) or even mixed in some leftover veggies!

Prep time: 20 minutes
Cook time: 1 hour

A fun twist on a classic recipe, this meatloaf is made with the addition of marinara sauce and parmesan cheese which ramp up the flavour and keeps the meatloaf moist. By smashing the potatoes before you bake them, you increase the surface area (this is very important math) and give them the chance to get those extra crispy bits that we all know and love! 

Prep time: 20 minutes
Cook time: 30 minutes

This recipe only has five ingredients, I repeat, this recipe only has FIVE INGREDIENTS! It really does not get much simpler than this. All baked in one pan with a honey garlic glaze, this fuss-free recipe is super quick to make. Add in your favourite veggies or your local seasonal produce and personalize it however you want!

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Blog Contributors

This blog was written with the help of UBC nutrition student, Gilbert.

 

References

Sheet Pan Honey Garlic Kielbasa” [Retrieved May 20th, 2020]
https://ohsweetbasil.com/one-pan-honey-garlic-kielbasa-recipe/

“Sheet Pan Stake Fajitas” [Retrieved May 20th, 2020]
https://kirbiecravings.com/sheet-pan-steak-fajitas/

“Sheet Pan Ginger Beef and Veggies” [Retrieved May 20th, 2020]
https://www.smartnutrition.ca/recipes/sheet-pan-ginger-beef-veggies/

“One Pot Peanut Noodles” [Retrieved May 20th, 2020]
http://www.nurturethefuture.ca/blog/one-pot-peanut-noodles

“Black Bean Soup — Slow Cooker”  [Retrieved May 20th, 2020]
http://www.nurturethefuture.ca/blog/black-bean-soup-slow-cooker

“Sheet Pan Veggie and Lentil Dinner” [Retrieved May 20th, 2020]
https://faithfulleating.com/2020/04/27/sheet-pan-lentil-and-veggie-dinner/

 

“Roasted Talapia and Broccoli Sheet Pan Dinner” [Retrieved May 20th, 2020]
https://noplatelikehome.com/roasted-tilapia-and-broccoli-sheet-pan-dinner/

“Spanokopita Frittata with Spinach and Fetta” [Retrieved May 20th, 2020]
https://www.walderwellness.com/spanakopita-frittata-spinach-feta/

“Italian Turkey Meatloaf with Parmesan Rosemary Smashed Potatoes” [Retrieved May 20th, 2020]
https://reciperunner.com/italian-turkey-meatloaf-with-parmesan-rosemary-smashed-potatoes/

“One Pan Honey Garlic Chicken and Vegetables” [Retrieved May 20th, 2020]
https://www.superhealthykids.com/recipes/one-pan-honey-garlic-chicken-vegetables/

“Recipe: Crispy Sheet Pan Gnocchi and Veggies” [Retrieved July 1st, 2020]
https://www.thekitchn.com/recipe-crispy-sheet-pan-gnocchi-and-veggies-247360