33 One-Pan Dinners for Effortless Weight Loss (Ultimate List)

Finding meals that are both healthy and hassle-free doesn’t have to be a chore. 

One-pan dinners offer a simple way to keep calories low while packing in lean protein, vibrant veggies, and flavor that excites the taste buds. 

This ultimate list of 33 recipes features easy-to-follow dishes that come together in one pan, making clean-up a breeze and supporting effortless weight loss.

These recipes use fresh ingredients and smart cooking techniques that preserve nutrients without excessive oil or complicated steps. 

Besides being a time saver, one-pan dinners are perfect for busy weeknights and can easily be adjusted to suit different tastes. 

1. Lemon Herb Chicken with Veggies

A bright and refreshing start, this recipe features tender chicken breast marinated with lemon and herbs, paired with a mix of seasonal vegetables.

Ingredients

• 2 skinless, boneless chicken breasts (about 6 oz each)
• Juice and zest of 1 lemon
• 1 tsp olive oil
• 1/2 tsp dried rosemary
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 red bell pepper, sliced

Directions

1. Preheat the oven or skillet pan to 400°F.
2. Toss the chicken with lemon juice, zest, olive oil, rosemary, thyme, salt, and pepper.
3. Arrange the chicken and vegetables in one pan and roast or sauté for 20 minutes until the chicken is fully cooked and veggies are tender.

 

2. Balsamic Glazed Salmon with Asparagus and Tomatoes

This dish pairs succulent salmon with crisp asparagus and juicy cherry tomatoes, all drizzled with a tangy balsamic glaze.

Ingredients

• 2 salmon fillets (about 4–6 oz each)
• 1 tbsp balsamic vinegar
• 1 tsp olive oil
• 1/2 tsp dried basil
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 1 cup cherry tomatoes, halved

Directions

1. Preheat the oven to 400°F.
2. In a bowl, mix balsamic vinegar, olive oil, basil, salt, and pepper. Brush the salmon fillets with the glaze.
3. Place the salmon, asparagus, and tomatoes on a baking sheet and bake for 15–18 minutes until the salmon flakes easily.

 

3. One-Pan Shrimp and Broccoli Stir Fry

For a quick and protein-packed meal, shrimp and broccoli come together in a stir fry that’s ready in minutes.

Ingredients

• 1 lb shrimp, peeled and deveined
• 3 cups broccoli florets
• 1 tbsp low-sodium soy sauce
• 1 garlic clove, minced
• 1 tsp sesame oil
• A pinch of red pepper flakes
• Optional: sesame seeds for garnish

Directions

1. Heat the pan over medium-high heat.
2. Sauté garlic in sesame oil for 1 minute, then add shrimp and broccoli.
3. Stir in soy sauce and red pepper flakes; cook for 5–7 minutes until shrimp turn pink and broccoli is crisp-tender. Garnish with sesame seeds.

 

4. Garlic Parmesan Chicken and Brussels Sprouts

A flavor-packed combination where garlic and Parmesan meet juicy chicken and roasted Brussels sprouts.

Ingredients

• 2 chicken breasts (6 oz each), cut into chunks
• 2 cups Brussels sprouts, halved
• 1 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• 1 tsp garlic powder
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Toss chicken and Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Spread on a baking sheet and roast for 20 minutes; sprinkle with Parmesan cheese during the last 5 minutes.

 

5. Turkey Meatballs with Zucchini and Bell Peppers

Lean ground turkey makes these meatballs a perfect low-calorie option, served with colorful zucchini and bell peppers.

Ingredients

• 1 lb lean ground turkey
• 1/3 cup whole-wheat breadcrumbs
• 1 egg, lightly beaten
• 1/2 tsp Italian seasoning
• Salt and pepper to taste
• 1 medium zucchini, sliced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped

Directions

1. Preheat the oven to 375°F.
2. Mix turkey, breadcrumbs, egg, Italian seasoning, salt, and pepper; form into small meatballs.
3. Arrange the meatballs and vegetables on a pan, and bake for 20–25 minutes until cooked through.

 

6. Mediterranean Chicken with Olives and Cherry Tomatoes

A vibrant dish inspired by Mediterranean flavors with juicy chicken, briny olives, and sweet tomatoes.

Ingredients

• 2 chicken breasts (6 oz each)
• 1 tbsp olive oil
• 1/2 cup pitted Kalamata olives
• 1 cup cherry tomatoes, halved
• 1 tsp dried oregano
• Salt and pepper to taste
• Juice of 1/2 lemon

Directions

1. Preheat the oven to 400°F.
2. Rub chicken with olive oil, oregano, salt, and pepper.
3. Arrange chicken with olives and tomatoes, drizzle with lemon juice, and bake for 20 minutes until the chicken is tender.

 

7. Pesto Chicken with Green Beans and Tomatoes

A one-pan delight featuring a fresh pesto coating on chicken paired with crisp green beans and ripe tomatoes.

Ingredients

• 2 chicken breasts (6 oz each)
• 2 tbsp basil pesto (store-bought or homemade)
• 1 cup green beans, trimmed
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Coat the chicken with pesto and season with salt and pepper.
3. Place chicken, green beans, and tomatoes on a sheet pan, and bake for 20 minutes until chicken is fully cooked.

 

8. Lemon Garlic Shrimp with Spinach

This light, zesty dish brings together shrimp with fresh spinach in a garlicky lemon sauce.

Ingredients

• 1 lb shrimp, peeled and deveined
• 4 cups fresh spinach
• 2 garlic cloves, minced
• Juice of 1 lemon
• 1 tsp olive oil
• Salt and pepper to taste

Directions

1. Heat olive oil in a large pan over medium heat.
2. Sauté garlic until fragrant, add shrimp and cook for 3–4 minutes until pink.
3. Toss in spinach and lemon juice; cook until spinach wilts. Season with salt and pepper.

 

9. Tofu and Broccoli Stir Fry (Vegetarian)

A plant-based, protein-packed option that features crispy tofu and fresh broccoli in a savory sauce.

Ingredients

• 1 block firm tofu, pressed and cubed
• 3 cups broccoli florets
• 2 tbsp low-sodium soy sauce
• 1 tsp rice vinegar
• 1 tsp sesame oil
• 1 garlic clove, minced
• A pinch of red pepper flakes

Directions

1. Heat sesame oil in a pan over medium heat.
2. Add garlic and tofu; cook until lightly browned.
3. Stir in broccoli, soy sauce, vinegar, and red pepper flakes; cook for 7–8 minutes until broccoli is tender.

 

10. Cajun Chicken with Sweet Potatoes and Peppers

This spicy and colorful dish features Cajun-seasoned chicken alongside roasted sweet potatoes and bell peppers.

Ingredients

• 2 chicken breasts (6 oz each)
• 1 large sweet potato, cut into cubes
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 tsp Cajun seasoning
• 1 tsp olive oil
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Toss sweet potatoes and peppers with olive oil, Cajun seasoning, salt, and pepper.
3. Arrange vegetables and chicken in one pan; bake for 25 minutes until chicken is cooked and sweet potatoes are tender.

 

11. Chicken Fajita Bake

A one-pan fajita-inspired dinner with juicy chicken strips, bell peppers, and onions all roasted to perfection.

Ingredients

• 2 chicken breasts (6 oz each), sliced into strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 yellow onion, sliced
• 1 tbsp fajita seasoning
• 1 tsp olive oil
• Salt to taste

Directions

1. Preheat the oven to 400°F.
2. Toss chicken, peppers, and onion with olive oil and fajita seasoning.
3. Spread evenly on a pan and bake for 20 minutes until the chicken is tender and vegetables are slightly charred.

 

12. Tilapia with Lemon and Veggies

A light, flaky tilapia fillet is paired with a medley of vegetables and a splash of lemon for a refreshing dinner.

Ingredients

• 2 tilapia fillets (about 4 oz each)
• Juice of 1 lemon
• 1 tsp olive oil
• 1 cup mixed vegetables (such as zucchini, cherry tomatoes, and spinach)
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Drizzle tilapia with lemon juice and olive oil, season with salt and pepper.
3. Place fillets with mixed vegetables in one pan and bake for 15 minutes until fish flakes easily.

 

13. Mushroom and Spinach Chicken

A savory combination of chicken, mushrooms, and spinach cooked in one pan that’s rich in flavor and low in calories.

Ingredients

• 2 chicken breasts (6 oz each)
• 1 cup sliced mushrooms
• 2 cups fresh spinach
• 1 garlic clove, minced
• 1 tsp olive oil
• Salt, pepper, and a pinch of thyme

Directions

1. Preheat the oven to 375°F.
2. Sauté garlic in olive oil for 1 minute; add chicken and sear both sides.
3. Add mushrooms and spinach, season with thyme, salt, and pepper, then bake for 15–18 minutes until chicken is cooked through.

 

14. Teriyaki Chicken with Mixed Vegetables

A quick teriyaki sauce infuses this dish with flavor, pairing lean chicken with a colorful mix of vegetables.

Ingredients

• 2 chicken breasts (6 oz each), cubed
• 1/2 cup low-sodium teriyaki sauce
• 1 cup snap peas
• 1 cup carrots, sliced
• 1 red bell pepper, sliced
• 1 tsp olive oil

Directions

1. Preheat the oven to 400°F.
2. Toss chicken with teriyaki sauce and olive oil.
3. Spread chicken and vegetables in one pan and bake for 20 minutes until chicken is tender.

 

15. Herb-Roasted Turkey Breast with Veggies

A lean alternative to chicken, this turkey breast is roasted with a medley of vegetables for a protein-rich meal.

Ingredients

• 1 lb turkey breast, sliced into medallions
• 1 tbsp olive oil
• 1 tsp dried sage
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 cup green beans
• 1 cup cherry tomatoes

Directions

1. Preheat the oven to 375°F.
2. Season turkey medallions with olive oil, sage, thyme, salt, and pepper.
3. Arrange turkey with green beans and tomatoes in one pan and roast for 20 minutes until cooked through.

 

16. Chickpea and Vegetable Curry (Vegetarian)

A hearty, aromatic curry loaded with chickpeas and vegetables, perfect for a filling one-pan dinner.

Ingredients

• 1 can chickpeas, drained
• 2 cups mixed vegetables (such as cauliflower, peas, and carrots)
• 1 cup diced tomatoes
• 1 tbsp curry powder
• 1 tsp olive oil
• Salt to taste
• Fresh cilantro for garnish

Directions

1. Preheat a large skillet over medium heat with olive oil.
2. Add mixed vegetables and chickpeas, sprinkle with curry powder and salt.
3. Stir in diced tomatoes and cook for 15 minutes until vegetables are tender; garnish with fresh cilantro.

 

17. Dill Salmon with Green Beans

Fresh dill and lemon give this salmon dish a light, refreshing flavor that pairs perfectly with crisp green beans.

Ingredients

• 2 salmon fillets (4–6 oz each)
• 1 tsp olive oil
• Juice of 1/2 lemon
• 1/2 tsp dried dill
• Salt and pepper to taste
• 2 cups green beans, trimmed

Directions

1. Preheat the oven to 400°F.
2. Brush salmon with olive oil, lemon juice, dill, salt, and pepper.
3. Arrange salmon and green beans in one pan and bake for 15 minutes until the fish is flaky.

 

18. Spicy Chicken with Cauliflower Rice

For those craving a bit of heat, this dish pairs spicy chicken with nutrient-packed cauliflower rice.

Ingredients

• 2 chicken breasts (6 oz each), sliced
• 1 tsp chili powder
• 1/2 tsp paprika
• Salt and pepper to taste
• 1 head cauliflower, grated into “rice”
• 1 tsp olive oil

Directions

1. Season chicken slices with chili powder, paprika, salt, and pepper.
2. Sauté chicken in olive oil in a large pan until cooked through (about 8–10 minutes).
3. Stir in cauliflower rice and cook for an additional 5 minutes until tender.

 

19. Stuffed Bell Peppers with Turkey and Quinoa

A satisfying, colorful dish where lean turkey and quinoa fill roasted bell peppers for a complete meal.

Ingredients

• 4 bell peppers, tops cut off and seeded
• 1 lb lean ground turkey
• 1 cup cooked quinoa
• 1 cup diced tomatoes
• 1 tsp cumin
• Salt and pepper to taste

Directions

1. Preheat the oven to 375°F.
2. Cook ground turkey in a pan until browned; stir in quinoa, tomatoes, cumin, salt, and pepper.
3. Stuff bell peppers with the mixture and bake for 25 minutes until peppers are tender.

 

20. Garlic Butter Shrimp and Asparagus

A light, flavorful dish where shrimp and asparagus come together in a garlic butter sauce that’s perfect for a one-pan dinner.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 cups asparagus, trimmed and cut into pieces
• 2 garlic cloves, minced
• 1 tsp butter or olive oil
• Salt, pepper, and lemon wedges

Directions

1. Sauté garlic in butter over medium heat in a large pan.
2. Add shrimp and asparagus, cooking for 8–10 minutes until shrimp are pink and asparagus is crisp-tender.
3. Season with salt and pepper; serve with a squeeze of lemon.

 

21. Lemon Basil Chicken with Cherry Tomatoes

A zesty and herbaceous dish featuring chicken with fresh basil and sweet cherry tomatoes for a burst of flavor.

Ingredients

• 2 chicken breasts (6 oz each)
• Juice and zest of 1 lemon
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil leaves, chopped
• Salt, pepper, and 1 tsp olive oil

Directions

1. Preheat the oven to 400°F.
2. Rub chicken with lemon juice, zest, salt, pepper, and olive oil.
3. Place in a pan with cherry tomatoes; bake for 20 minutes and sprinkle with fresh basil before serving.

 

22. Grilled Vegetable and Chicken Skillet

A vibrant medley of grilled vegetables paired with sliced chicken creates a balanced, nutrient-dense meal in one pan.

Ingredients

• 2 chicken breasts (6 oz each), sliced
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow squash, sliced
• 1 tsp olive oil
• Salt, pepper, and dried Italian herbs

Directions

1. Preheat a large skillet over medium-high heat with olive oil.
2. Add chicken slices and vegetables; season with salt, pepper, and Italian herbs.
3. Sauté for 15 minutes until chicken is cooked through and vegetables are tender.

 

23. Teriyaki Tofu and Vegetables (Vegetarian)

A plant-based twist on a classic, this dish features tofu and an array of vegetables glazed with a teriyaki sauce.

Ingredients

• 1 block firm tofu, pressed and cubed
• 2 cups mixed vegetables (snap peas, bell peppers, carrots)
• 1/3 cup low-sodium teriyaki sauce
• 1 tsp sesame oil
• A sprinkle of sesame seeds

Directions

1. Preheat a pan over medium heat with sesame oil.
2. Sauté tofu until golden, then add vegetables and teriyaki sauce.
3. Cook for 10 minutes until vegetables are tender; garnish with sesame seeds.

 

24. Spicy Sriracha Chicken with Broccoli

For a fiery kick, this one-pan dinner combines chicken and broccoli with a drizzle of sriracha for an extra punch.

Ingredients

• 2 chicken breasts (6 oz each), cubed
• 2 cups broccoli florets
• 1 tbsp sriracha sauce
• 1 tsp olive oil
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Toss chicken and broccoli with olive oil, sriracha, salt, and pepper.
3. Spread evenly in a pan and bake for 20 minutes until the chicken is cooked and broccoli is crisp.

 

25. Pesto Salmon with Roasted Vegetables

A delightful fusion of pesto-infused salmon paired with a mix of roasted vegetables creates a well-rounded, nutrient-rich dinner.

Ingredients

• 2 salmon fillets (4–6 oz each)
• 2 tbsp basil pesto
• 1 cup mixed vegetables (such as broccoli, carrots, and bell peppers)
• Salt and pepper to taste
• 1 tsp olive oil

Directions

1. Preheat the oven to 400°F.
2. Brush salmon with basil pesto and season with salt and pepper.
3. Arrange salmon and vegetables on a baking sheet; drizzle vegetables with olive oil.
4. Bake for 15 minutes until salmon flakes easily and vegetables are tender.

 

26. Balsamic Chicken with Brussels Sprouts

A savory dish where balsamic vinegar lends a tangy sweetness to chicken and Brussels sprouts in one simple pan.

Ingredients

• 2 chicken breasts (6 oz each)
• 2 cups Brussels sprouts, halved
• 1 tbsp balsamic vinegar
• 1 tsp olive oil
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Toss Brussels sprouts with olive oil, balsamic vinegar, salt, and pepper.
3. Place chicken and sprouts on a pan and roast for 20 minutes until the chicken is cooked and sprouts are crispy.

 

27. Greek Chicken with Olives and Feta

This Mediterranean-inspired dish combines lean chicken with olives, tomatoes, and a sprinkle of feta cheese for a burst of flavor.

Ingredients

• 2 chicken breasts (6 oz each)
• 1/2 cup Kalamata olives, pitted
• 1 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1 tsp olive oil
• 1/2 tsp dried oregano
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F.
2. Rub chicken with olive oil, oregano, salt, and pepper.
3. Arrange chicken, olives, and tomatoes on a pan and bake for 20 minutes; sprinkle feta on top in the last 2 minutes.

 

28. Chicken and Cauliflower Mash Skillet

A low-carb twist featuring chicken served over a creamy cauliflower mash, all cooked in one pan.

Ingredients

• 2 chicken breasts (6 oz each), sliced
• 1 head cauliflower, cut into florets
• 1/4 cup low-fat milk
• 1 garlic clove, minced
• Salt, pepper, and 1 tsp olive oil

Directions

1. Steam cauliflower until tender, then mash with milk, garlic, salt, and pepper.
2. In a skillet, cook chicken slices in olive oil until browned and cooked through.
3. Serve chicken over a bed of cauliflower mash.

 

29. Italian Sausage with Peppers and Onions

Swap traditional sausage for lean turkey or chicken sausage and pair it with vibrant bell peppers and onions for an easy one-pan meal.

Ingredients

• 2 lean turkey or chicken sausage links, sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 large onion, sliced
• 1 tsp olive oil
• Salt, pepper, and dried basil

Directions

1. Preheat a large pan over medium heat with olive oil.
2. Sauté sausage, peppers, and onion until the vegetables soften and sausage is browned (about 15 minutes).
3. Season with salt, pepper, and dried basil; serve warm.

 

30. Zucchini and Chicken Bake

A light, flavorful bake featuring chicken combined with tender zucchini slices for a nutritious one-pan dinner.

Ingredients

• 2 chicken breasts (6 oz each), sliced
• 2 zucchinis, sliced into rounds
• 1 tsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1/4 cup shredded low-fat mozzarella (optional)

Directions

1. Preheat the oven to 375°F.
2. Arrange chicken and zucchini slices in a pan; drizzle with olive oil, garlic powder, salt, and pepper.
3. Bake for 20 minutes until chicken is cooked through; sprinkle mozzarella on top during the last 5 minutes if using.

 

31. Chicken Stir Fry with Mixed Veggies

A quick and colorful stir fry that blends lean chicken with a mix of fresh vegetables for a balanced meal.

Ingredients

• 2 chicken breasts (6 oz each), thinly sliced
• 2 cups mixed vegetables (such as snap peas, carrots, and bell peppers)
• 1 tbsp low-sodium soy sauce
• 1 tsp olive oil
• 1 garlic clove, minced
• Salt and pepper to taste

Directions

1. Heat olive oil in a pan over medium-high heat.
2. Add chicken and garlic; stir fry until chicken is nearly cooked.
3. Toss in vegetables and soy sauce, cooking for another 5 minutes until veggies are crisp-tender.

 

32. Veggie-Packed Stir Fry with Tofu (Vegetarian)

A hearty, plant-based option that combines tofu with a rainbow of vegetables in a simple, satisfying stir fry.

Ingredients

• 1 block firm tofu, pressed and cubed
• 3 cups mixed vegetables (broccoli, bell peppers, carrots, snap peas)
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 garlic clove, minced
• Salt, pepper, and red pepper flakes

Directions

1. Heat sesame oil in a pan over medium heat.
2. Sauté tofu cubes until lightly golden.
3. Add garlic and vegetables, then stir in soy sauce and red pepper flakes; cook for 8–10 minutes until veggies are tender.

 

33. Spicy Chickpea and Spinach Skillet (Vegetarian)

A unique, protein-rich option that blends chickpeas with fresh spinach and a spicy kick for an easy one-pan dinner.

Ingredients

• 1 can chickpeas, drained
• 3 cups fresh spinach
• 1 small onion, diced
• 1 garlic clove, minced
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper
• Salt to taste
• 1 tsp olive oil

Directions

1. Sauté onion and garlic in olive oil over medium heat until soft.
2. Add chickpeas, cumin, cayenne, and salt; cook for 5 minutes.
3. Stir in spinach and cook until wilted, about 2 minutes.

 

Quick Recap

This ultimate list of 33 one-pan dinners brings together a variety of lean proteins, colorful vegetables, and smart seasonings to support effortless weight loss. 

With recipes ranging from zesty lemon herb chicken to spicy chickpea stir fry, every dish is designed for simplicity, flavor, and nutrition—all in one pan. 

Enjoy these recipes on busy nights or whenever a quick, healthy meal is needed.