Discover the simplicity and nutrition that comes with healthy eating. In today’s fast-paced world, it can be challenging to find the time and energy to cook a nutritious meal. However, with these 20 simple and delicious recipes, you’ll be well on your way to nourishing your body and satisfying your taste buds. From savory salads to flavorful bowls, each recipe is designed to provide a boost of energy and a dash of flavor.
In this article, we’re excited to share our top 20 healthy clean simple eats that are sure to become staples in your kitchen. Whether you’re looking for a quick breakfast or a satisfying dinner, these recipes have got you covered. So go ahead, get cooking, and start feeling the benefits of a balanced diet!
Grilled Lemon Herb Chicken Salad
Add a burst of citrusy freshness to your salad with this Grilled Lemon Herb Chicken recipe! Marinate chicken breasts in a zesty lemon-herb mixture, then grill them to perfection and toss with mixed greens, crumbled feta, and a drizzle of balsamic glaze.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh rosemary
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 4 cups mixed greens
– 1/2 cup crumbled feta cheese
– 1/4 cup balsamic glaze (or reduced balsamic vinegar)
Instructions:
1. In a large bowl, whisk together lemon juice, garlic, olive oil, rosemary, salt, and pepper.
2. Add chicken breasts to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Let chicken rest before slicing into strips.
5. Toss mixed greens with sliced chicken, crumbled feta, and a drizzle of balsamic glaze.
Cooking Time: 15-20 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines quinoa, black beans, and roasted vegetables for a healthy and satisfying meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place peppers in a baking dish and drizzle with olive oil.
6. Bake for 30-40 minutes or until peppers are tender.
7. Optional: sprinkle shredded cheese on top of peppers during last 10 minutes of baking.
Cooking Time: 30-40 minutes
Avocado and Chickpea Wraps
These wraps are a perfect combination of creamy avocado, nutty chickpeas, and crunchy veggies, all wrapped up in a warm whole wheat tortilla.
Ingredients:
– 2 ripe avocados, mashed
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1 tablespoon lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– 2 whole wheat tortillas
Instructions:
1. In a medium bowl, mix together the mashed avocado, chickpeas, red bell pepper, cucumber, lemon juice, and olive oil.
2. Season with salt and pepper to taste.
3. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon about 1/4 cup of the avocado-chickpea mixture onto the center of each tortilla.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
Cooking Time: None! Just assemble and serve.
Zucchini Noodles with Pesto
This summer-inspired dish is a perfect way to enjoy the flavors of Italy without breaking the calorie bank. Zucchini noodles, also known as “zoodles,” are a low-carb alternative to traditional pasta that pairs perfectly with the rich and herby taste of pesto.
Ingredients:
– 2 medium zucchinis
– 1/4 cup homemade or store-bought pesto
– Salt, to taste
– Grated Parmesan cheese, optional (for serving)
Instructions:
1. Preheat a large skillet or sauté pan over medium-high heat.
2. Spiralize the zucchinis into noodle-like strands and place them in the skillet.
3. Cook for 3-4 minutes, stirring occasionally, until the zoodles are slightly tender but still crisp.
4. Stir in the pesto and season with salt to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Sweet Potato and Kale Buddha Bowl
Nourish your body with this nutritious bowl filled with roasted sweet potatoes and kale, topped with a tangy tahini dressing.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 2 cups curly kale, stems removed and chopped
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add kale and cook until wilted, about 5 minutes. Season with salt, pepper, and red pepper flakes (if using).
4. In a blender or food processor, combine tahini, lemon juice, garlic, salt, and pepper. Blend until smooth.
5. Assemble the bowls by placing roasted sweet potatoes at the bottom, followed by wilted kale, and finishing with a drizzle of tahini dressing. Garnish with cilantro (if desired).
Cooking Time: 35-40 minutes
Baked Salmon with Garlic and Dill
This recipe combines the richness of salmon with the pungency of garlic and the brightness of fresh dill, resulting in a dish that’s both impressive and easy to make. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle the minced garlic and chopped dill evenly over each fillet.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Cauliflower Fried Rice
Transform plain cauliflower into a flavorful and textured “rice” that’s perfect for low-carb diets or as a side dish. This recipe is a creative take on traditional fried rice, swapping grains for cauliflower florets.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup of mixed vegetables (e.g., peas, carrots, corn)
– 2 teaspoons of soy sauce
– Salt and pepper to taste
– Optional: cooked chicken, shrimp, or other protein for added flavor
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent.
3. Add minced garlic and cook for 1 minute, until fragrant.
4. Add mixed vegetables and cooked cauliflower “rice.” Stir-fry for 5-7 minutes, breaking up any clumps.
5. Add soy sauce and season with salt and pepper to taste.
6. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 15-20 minutes
Lentil and Vegetable Soup
This comforting soup is a perfect blend of protein-rich lentils, tender vegetables, and aromatic spices, making it a great option for a quick and nutritious meal. With just 30 minutes of cooking time, you can enjoy a warm and satisfying bowl of goodness.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 2 cups mixed vegetables (such as zucchini, bell peppers, and tomatoes)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, carrots, and celery; cook until vegetables are tender, about 5 minutes.
3. Add lentils, mixed vegetables, broth, and thyme; bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Season with salt and pepper to taste.
Cooking Time: 30 minutes
Berry and Spinach Smoothie
Get ready to kickstart your day with a nutritious and delicious smoothie that combines the sweetness of berries with the earthiness of spinach. This refreshing treat is perfect for busy mornings or as a post-workout snack.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 cups fresh baby spinach leaves
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add the frozen berries, spinach, and sliced banana to a blender.
2. Blend on high speed for about 30 seconds, or until the mixture is smooth and the spinach is fully incorporated.
3. Add the honey and almond milk, blending for another 10-15 seconds, or until well combined.
4. Taste and adjust sweetness or consistency as needed.
5. Pour into a glass and serve immediately.
Cooking Time: None! Just blend and enjoy!
Roasted Veggie and Hummus Sandwich
This sandwich combines the creamy richness of hummus with the sweet, caramelized flavors of roasted vegetables, all nestled between a crispy bread. A perfect blend of textures and tastes for a quick and satisfying meal.
Ingredients:
– 2 cups mixed vegetables (such as zucchini, bell peppers, eggplant, and red onion)
– 1/4 cup olive oil
– 2 tablespoons hummus
– 2 slices whole grain bread
– Lettuce leaves, optional
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 20-25 minutes or until tender.
4. Assemble the sandwich by spreading hummus on each bread slice, then topping with roasted vegetables.
5. Add lettuce leaves if desired.
6. Serve immediately.
Cooking Time: 20-25 minutes
Turmeric and Ginger Detox Soup
This nourishing soup is a perfect way to kickstart your day or aid in recovery after a workout. The combination of turmeric, ginger, and spinach creates a powerful detoxifying effect, while the coconut milk adds a creamy and comforting touch.
Ingredients:
– 2 tablespoons coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 1 teaspoon ground turmeric
– 4 cups vegetable broth
– 1 cup frozen spinach
– 1/2 cup unsweetened coconut milk
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the coconut oil over medium heat.
2. Add the onion, garlic, and ginger; sauté until the onion is translucent.
3. Add the turmeric and stir for 1 minute.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer for 15 minutes.
6. Stir in the spinach and coconut milk. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Grilled Shrimp and Mango Salad
This refreshing salad combines the sweetness of mango with the smokiness of grilled shrimp, all on a bed of crisp mixed greens. It’s perfect for a light and flavorful meal or as a side dish for your next barbecue.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon honey
– Salt and pepper to taste
– 4 cups mixed greens
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, and honey.
3. Brush the mixture on both sides of the shrimp.
4. Grill the shrimp for 2-3 minutes per side, or until pink and cooked through.
5. In a large bowl, combine mixed greens, mango, and grilled shrimp.
6. Sprinkle with feta cheese (if using) and season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 10-12 minutes
Chia Seed Pudding with Fresh Fruit
A healthy and refreshing dessert or snack option that’s packed with nutritious chia seeds and topped with sweet, fresh fruit. This easy-to-make pudding is a great way to get your daily dose of omega-3s and fiber.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
– Fresh fruit of your choice (e.g., strawberries, blueberries, raspberries, kiwi)
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey or maple syrup and vanilla extract if using. Mix until dissolved.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
4. Just before serving, top the pudding with your chosen fresh fruit.
5. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Oven-Roasted Brussels Sprouts with Balsamic Glaze
Elevate your side dish game with this easy and flavorful recipe that brings out the best in Brussels sprouts. The sweetness of the balsamic glaze perfectly balances the earthy taste of the roasted sprouts.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup balsamic glaze (store-bought or homemade)
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. Drizzle balsamic glaze over the sprouts and toss to coat.
5. Sprinkle with chopped parsley and serve hot.
Cooking Time: 20-25 minutes
Spaghetti Squash with Marinara Sauce
This recipe transforms spaghetti squash into a tasty and nutritious meal, perfect for a quick weeknight dinner. The marinara sauce adds rich flavor without overpowering the natural sweetness of the squash.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1 jar of marinara sauce (14 oz)
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet lined with parchment paper, cut side up.
4. Drizzle olive oil over the squash and season with salt and pepper.
5. Roast the squash for 45 minutes or until tender and easily shredded.
6. While the squash is cooking, heat the marinara sauce in a saucepan over medium heat.
7. Once the squash is ready, use a fork to shred it into strands resembling spaghetti.
8. Toss the cooked squash with the marinara sauce and top with chopped basil leaves, if desired.
Cooking Time: 45 minutes
Almond Butter and Banana Toast
Start your day with a delicious and nutritious breakfast that’s both sweet and savory! This recipe combines the creaminess of almond butter with the natural sweetness of bananas, all on top of crispy whole grain toast.
Ingredients:
– 2 slices of whole grain bread (such as whole wheat or baguette)
– 1 ripe banana, sliced
– 2 tbsp almond butter
– Pinch of salt (optional)
Instructions:
1. Toast the bread until lightly browned and crispy.
2. Spread 1 tbsp of almond butter on each slice of toast.
3. Top each slice with a few slices of banana.
4. Sprinkle with a pinch of salt, if desired.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Herb-Roasted Chicken with Sweet Potatoes
Elevate your weeknight dinner game with this flavorful and nutritious recipe that combines the richness of roasted chicken with the sweetness of sweet potatoes. This dish is perfect for a family dinner or a special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp salt
– 1/2 tsp black pepper
– 1 lemon, quartered
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chicken in a roasting pan and put it in the oven for 45-50 minutes, or until the internal temperature reaches 165°F (74°C).
5. After 30 minutes of cooking, add the sweet potato cubes to the roasting pan and continue to roast for another 15-20 minutes, or until the sweet potatoes are tender.
6. Remove from the oven and let rest for a few minutes before serving.
Cooking Time: 1 hour 15 minutes
Mediterranean Quinoa Salad
This Mediterranean Quinoa Salad is a flavorful and nutritious blend of quinoa, roasted vegetables, feta cheese, and fresh herbs. Perfect for a quick lunch or dinner, it’s also a great side dish for your next gathering.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and cherry tomatoes)
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, roasted vegetables, crumbled feta cheese, chopped parsley, and chopped mint.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper to taste.
3. Toss gently to combine.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15 minutes (cooking quinoa and roasting vegetables)
Steamed Broccoli with Lemon and Garlic
This simple yet flavorful recipe elevates the humble broccoli to a new level, thanks to the zesty brightness of lemon and pungency of garlic. Perfect as a side dish or addition to your favorite meal.
Ingredients:
– 4-6 cups broccoli florets
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– Salt, to taste
– 1 tablespoon unsalted butter (optional)
Instructions:
1. Fill a large pot with about an inch of water and bring to a boil.
2. Meanwhile, prepare the broccoli by trimming any tough ends or stems.
3. Add the broccoli, garlic, and lemon juice to the boiling water.
4. Cover the pot and steam for 5-7 minutes, or until the broccoli reaches your desired level of tenderness.
5. Season with salt to taste. If using butter, melt it over the broccoli and serve.
Cooking Time: 5-7 minutes
Apple and Walnut Spinach Salad
This hearty salad combines the sweetness of apples and walnuts with the earthy flavor of spinach, creating a perfect blend for any fall gathering.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 large apple, diced (Granny Smith or Fuji work well)
– 1/2 cup chopped walnuts
– 1/4 cup crumbled blue cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine spinach leaves.
2. Toss in diced apples and chopped walnuts.
3. If using blue cheese, crumble it over the top of the salad.
4. Drizzle olive oil and apple cider vinegar over the salad, tossing gently to coat.
5. Season with salt and pepper to taste.
Cooking Time: None! This salad is ready in 10 minutes or less.
Summary
Discover 20 healthy and delicious recipes that are perfect for a quick and easy meal. From Grilled Lemon Herb Chicken Salad to Roasted Veggie and Hummus Sandwich, these simple eats are packed with nutritious ingredients. Try Quinoa and Black Bean Stuffed Peppers or Zucchini Noodles with Pesto for a flavorful vegetarian option. For a protein-packed meal, go for Baked Salmon with Garlic and Dill or Grilled Shrimp and Mango Salad. These recipes are sure to satisfy your cravings while keeping you healthy and happy.
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