30 Minute Healthy Mains

September 9, 2023   16 Comments

These 30 minute healthy mains will stop you from even considering the drive thru.

30 Minute Healthy Mains

We have all been there – running on empty, thinking that you would rather just pick something up than cook – but don’t do it. You will feel so much better if you make a quick meal that is fresh, tasty, and good for you.

Most likely, you will also save money. My favorite meals aren’t even built from a recipe. I will take the salmon from below (cooked from frozen) and toss it on top of a bed of fresh mixed greens with some fresh lemon juice squeezed on top. YUM!

I can’t be with you all – in the car on the way home from work – but I hope I can get in your head. You can do this!! You can make better food and better choices. Maybe not all of the time but most of the time.

Many of the recipes can be straight from your pantry. I keep food like frozen chicken breasts, frozen fish, canned beans, canned tuna, and all sorts of shelf stable food in my house so I can be ready for a busy night. Yes, that takes planning but it isn’t so bad once you get the hang of it.

Please share your favorite 30 minute healthy mains in the comment section. We can all use more ideas!

1. Easy Hot and Sour Soup

Easy Hot and Sour Soup

Get the recipe here: Easy Hot and Sour Soup Recipe

2. Baked Cod

Baked Cod Recipe

Get the recipe here: Baked Cod Recipe

3. Tuna and Bean Salad

Tuna and Bean Salad

Get the recipe here: Tuna and Bean Salad Recipe

4. Twenty Minute Marinara Sauce

How to Make Homemade Marinara Sauce in 20 Minutes

Get the recipe here: Homemade Marinara Sauce Recipe

5. Baked Salmon with Mustard

Baked Salmon with Mustard

Get the recipe here: Baked Salmon with Mustard Recipe

6. Mexican Chicken Soup

Mexican Chicken Soup Recipe

Get the recipe here: Mexican Chicken Soup Recipe

7. One Pan Lemon Garlic Chicken and Asparagus Recipe

Slender Kitchen 2018

Get the recipe here: One Pan Lemon Garlic Chicken and Asparagus Recipe

8. Chili with Cocoa Powder Recipe

Chili With Cocoa Powder

Get the recipe here: Chili with Cocoa Powder Recipe

9. Rosemary White Bean and Kale Quesadillas

slender kitchen meal plan fall

Get the recipe here: Rosemary White Bean and Kale Quesadillas Recipe

10. Baked Salmon and Asparagus Recipe

Baked Salmon and Asparagus Recipe

Get the recipe here: Baked Salmon and Asparagus Recipe

11. How to Cook Salmon From Frozen

How to Cook Salmon from Frozen

Get the recipe here: How to Cook Salmon from Frozen Recipe

12. Healthy Baked Chicken Breast (35 minutes)

Healthy Baked Chicken Breast

Get the recipe here: Healthy Baked Chicken Breast Recipe

13. Best Vegetable Soup Recipe


Get the recipe here: Best Vegetable Soup Recipe

14. White Turkey Chili Recipe

A Leftover Turkey Recipe That You Will Love

Get the recipe here: White Turkey Chili Recipe

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My quick and easy go to this month has been two things. On Sunday I roast 2 sweet potatoes whole (zero prep) and boil some pasta (your choice but I'm getting used to lentil pasta). I come home from work at 6 and I'm hungry. So meal #1 is a sweet potato split in half and 1/2c of black beans on top - nuke 30 sec or so and top with Trader Joes Chili lime spice. Meal #2 is a measured portion of pasta, topped with Aldi's Organic Marinara and mushrooms, asparagus (or broccoli), and zucchini. Nuke 60 sec or so and top with italian seasoning. Both are satisfying and nutritious!

I made and froze several types of veggie burgers, black bean and portabello is my favorite!


It only takes minutes to heat one up and put it on a whole wheat bun with lots of veggies on top.

I combine 2 cans of black beans (rinsed), 1 pound of shrimp (buy cooked to save even more time), 1 bag of thawed frozen corn, 1 chopped red bell pepper, 2 chopped jalapenos, 2 avocados (diced), and lime juice, olive oil and salt to taste. It's an easy, healthy, filling summer meal. You can also add tomatoes if you have them.

In the summertime, I usually grill a huge batch of chicken breasts. I'll marinate them in several different "marinades": Italian Dressing, yogurt with lime or lemon juice, BBQ sauce, etc., grill them, and slice/shred for easy meals. The Italian chicken goes great in a salad or with steamed vegetables. Yogurt-marinated chicken is good in a Greek-style wrap, BBQ chicken is good as a shredded chicken taco or to top a baked sweet potato with some black beans.

Delicious and fitness food. I tried it.

I love your recipes and all the other recipes in the comments. I especially want to try Liz Marshall's shrimp salad recipe!

A fast easy nutritious dinner for my family is veggie frittata. Heat a large skillet, add leftover veggies, whip the eggs, add to skillet, cover and cook until eggs are done. Serve with brown rice, pasta or whole grain toast! Dinner in under 30 minutes!

White Turkey Chili and the Hot and Sour Soup are both favorites of mine!

I do a recipe called tuscan chickpea soup. Saute some onion and garlic in a little olive oil, add 28 can tomatoes, 2 cans of drained and rinsed chickpeas, some pepper and rosemary and enough chicken broth/water to cook. Bring to a boil, puree with the hand held blender and voila! Dinner is ready! Love hearing all the other easy recipes for dinner. Keep them coming! Oh, and I make that vegetable soup that Snack girl posted with a variety of veggies-it's very forgiving based on what I've got in the fridge. Thanks all!

Sorry, it should have been 28 ounce can, not 28 can!

Thank you all! Every one of the dinner ideas here are great! I agree with the other Susan-frittatas are a fast, easy and nutritious dinner. All you need are veggies, meat (if you use meat), seasonings and eggs. Serve with a salad, rice, noodles, potato or couscous and you have a very filling dinner.

I'm trying Beth's Tuscan chickpea soup with fresh tomatoes! Thanks!

black beans rinsed/ Trader Joe's frozen roasted corn/ cilantro chopped/ salsa verde/ couple Tbsp shredded cheese (marinate all together in fridge)

warm corn tortillas and add the filling. Make a side salad of chopped cucumbers/avocado/cilantro/salsa verde. Enjoy

Just made this -DELISH!! And I had everything on hand -easy peasy-everyone loved it

I used the Hawaiian stuffing mix

Came out to 6 points for a HUGE serving…

One easy recipe that I have used either chopped cooked/leftover chicken breast or even tofu cut into cubes: one 15 oz, can of fire roasted tomatoes (regular are okay), one can of black beans (rinsed) and one can of corn (rinsed), and some taco seasoning. That's it. I spritz some non stick spray and heat the tofu cubes or the chicken breast through. Add the other ingredients and heat until bubbly. I've even added some shredded cheddar cheese and some sour cream on top. Yummy and quick. Saved me from take out on several occasions. Thanks, Lisa, for all of your recipe ideas that save us from dialing for our dinner!

I LOVE TO OPEN UP A CAN OF PROGRESSO SOUP, WHILE HEATING PUT "UNCLE BENS" BROWN RICE POUCH TO HEAT IN MICROW WAVE. WHEN ALL HEATED YOU CAN PUT "LOW FAT" CHEESE {"any kind CHEESE watch the fat & sodium", TO TOP OFF. *you can add any protein measured, fish shrimp, lobster, chicken etc. also any other beans you want to add. watch your portions, calories & fat.

not hard once you make the first dish, write a card with the recipe & info you need to know. enjoy!

Blessings of good health. Annette

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