Three Ingredient Meal Ideas

Busy – it’s a word that seems to make its way into our vocabulary often. Whether you’re experiencing a busy day or a busy season of life, we’re here to help you keep it simple in the kitchen.  In our opinion, cooking doesn’t always need to be complicated, which is why we created six healthy meal ideas that each use only three ingredients!

1. Broccoli Mac and Cheese

Consider this a healthy spin on a beloved childhood classic.  With this recipe, swap a traditional macaroni and cheese box for a brand like Banza, which makes noodles out of chickpeas.  While the calories are similar per serving, the chickpea content allows for two times the amount of fiber and protein. One serving of noodles mixed with ½ cup cow’s milk contains 16 grams of protein and five grams of fiber.  To finish, top it with steamed or roasted broccoli for a punch of color and additional fiber.

2. BBQ Chicken Sweet Potato

This option is perfect for those who meal prep since it’s great for lunch or dinner.  The sweet potato can be cooked several different ways – oven (45-60 minutes), microwave (5 minutes), or instant pot (12-25 minutes).  Another option to try is a new product called Sweet PotaTOASTS by Caulipower – these are sweet potato slices found in the frozen section, contain one ingredient, and can be placed right in your toaster.  Once your veggie vessel is ready (aka the sweet potato), top it with homemade shredded chicken or rotisserie chicken from the grocery store.  Vegetarian or vegan or just looking to eat more plant-based? Try swapping out the chicken for black beans, chickpeas, or lentils.  Complete the dish with a lower-sugar BBQ sauce such as Primal Kitchen (unsweetened) or Stubb’s (lower sugar).

3. Avocado Toast with Smoked Salmon

This colorful recipe makes for a nutritious breakfast choice to start your morning off right.  We love using sprouted grain breads due to their high protein and fiber content compared to other whole wheat breads; however, for this recipe, other bread choices, such as an English muffin, bagel thin, or sandwich thin, will work, too.  Lightly toast your bread choice, then spread mashed avocado on top.  You can use about half of a medium avocado or purchase premade options such as Wholly Guacamole.  For the final ingredient, place about three ounces of smoked salmon on top.

4. Stuffed Bell Peppers

Packed with Vitamin C, bell peppers are a nutrition powerhouse and make a perfect vessel for stuffing.  Start by removing the bell pepper’s top so it’s hollow – any color bell pepper will work (green, red, yellow, or orange).  Next, add any frozen steamable vegetable grain mixture such as Trader Joe’s Frozen Superfood Pilaf, Simple Truth Quinoa Vegetable Pilaf, or Birdseye Power Blend.  Top with feta cheese (or any cheese you prefer) and bake in the oven until heated through.

5. Pesto Zucchini Noodles with Shrimp

This recipe is delicious and requires only one pan for minimal cleanup.  First, microwave Green Giant’s frozen veggie spirals.  Next, cook the thawed shrimp in a pan using olive oil, salt, and pepper.  Add the veggie spirals into the pan with the shrimp and top with a spoonful of pesto.  Can’t find frozen veggie spirals?  Try making them yourself using a spiralizer, or look in the produce section at the grocery store for premade options.

6. Black Bean Cheese Quesadilla 

This plant-based recipe cooks in minutes and leaves you satisfied for hours due to its fiber content.  Add your whole wheat tortilla into a pan over medium-low heat.  Next, add ¼ cup of black beans and ¼ cup of shredded cheese to the quesadilla.  Cook until the bottom of the tortilla is lightly browned, and the bean filling is hot.  Fold the tortilla in half, remove it from the skillet, and cut it into three pieces.  

The Bottom Line

A healthy meal doesn’t have to take a lot of time or look Instagram-worthy.  We hope these three ingredient meal ideas inspire you to get cooking even on the busiest of weeks.  

Do you have three-ingredient meals that you love? Share them in the comments below!

Written By: Kelli McGrane, RD

Updated By: Anna Smith, RDN