7 One-pan Meal Prep Recipes That Make Clean-up Easy for Beginners

You want meals that taste amazing, look impressive, and don’t destroy your sink? Same. These one-pan wonders are beginner-friendly, wildly flavorful, and perfect for meal prep—so you can cook once and eat well all week. Fewer dishes, zero stress, maximum payoff. Let’s dive in.

1. Smoky Sheet-Pan Chicken Fajitas That Practically Cook Themselves

These fajitas are the ultimate lazy-night hero. You toss everything on one sheet pan, let the oven do its thing, and boom—juicy chicken, sweet peppers, and caramelized onions ready for bowls, tacos, or salads. It’s fast, flexible, and meal-prep gold.

Ingredients:

• 1.5 lb boneless skinless chicken thighs, sliced into strips
• 3 bell peppers (mixed colors), sliced
• 1 large red onion, sliced
• 2 tbsp olive oil
• 2 tsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 lime, zested and juiced
• Warm tortillas or rice, for serving (optional)
• Optional toppings: sliced avocado, chopped cilantro, salsa, Greek yogurt

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment for easier clean-up.
2. In a bowl, toss chicken, peppers, and onions with olive oil, chili powder, smoked paprika, cumin, garlic powder, salt, and pepper.
3. Spread evenly on the sheet pan. Roast for 18–22 minutes, stirring once halfway, until chicken is cooked through and veggies are tender with charred edges.
4. Finish with lime zest and juice. Toss again to coat.

Serve in tortillas, over rice, or on a salad. Meal-prep tip: portion into containers with brown rice and a spoonful of beans. Want it spicier? Add 1/2 tsp cayenne or chipotle powder. Vegetarian swap: use thick-cut mushrooms and black beans instead of chicken—still delicious.

2. Miso-Ginger Salmon With Roasted Broccolini And Sweet Potatoes

Sweet, savory, and punchy, this one-pan salmon tastes restaurant-level but takes minimal effort. The miso-ginger glaze caramelizes perfectly while the veggies roast—so you get buttery fish and crispy edges in one go. It’s ridiculously satisfying and healthy.

Ingredients:

• 4 salmon fillets (about 5–6 oz each), skin-on
• 1 lb broccolini (or broccoli florets)
• 2 medium sweet potatoes, cut into 1/2-inch cubes
• 2 tbsp olive oil
• 1/2 tsp kosher salt, plus more to taste
• Black pepper, to taste
• 2 tbsp white miso paste
• 1 tbsp honey or maple syrup
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 1 clove garlic, grated
• Lemon wedges, to serve
• Sesame seeds and sliced scallions, optional

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with foil or parchment.
2. Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Spread on the pan and roast for 12 minutes.
3. While they roast, whisk miso, honey, soy sauce, rice vinegar, ginger, and garlic to make the glaze.
4. Pull the pan, push sweet potatoes to one side, and add broccolini. Drizzle broccolini with remaining olive oil, salt, and pepper. Place salmon fillets skin-side down and brush generously with miso glaze.
5. Roast 10–12 minutes more, until salmon flakes easily and veggies are tender-crisp. Broil for 1–2 minutes if you want extra caramelization.

Serve with lemon wedges and sprinkle with sesame seeds and scallions. For meal prep, portion with extra greens and leftover glaze drizzled on top. Swap broccolini for asparagus or green beans. If you like heat, add a pinch of red pepper flakes to the glaze.

3. One-Pan Creamy Tuscan Orzo With Chicken And Spinach

Comfort food without the mess? Yes, please. This saucy orzo cooks right in the pan with juicy chicken, sundried tomatoes, and spinach. It’s creamy (without being heavy) and reheats like a dream—perfect for lunches.

Ingredients:

• 1 lb boneless skinless chicken breasts, cubed
• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 1 cup orzo
• 1/2 cup sundried tomatoes in oil, drained and chopped
• 2 cups low-sodium chicken broth
• 1/2 cup milk or half-and-half
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 2 cups baby spinach, packed
• 1/4 cup grated Parmesan cheese
• Juice of 1/2 lemon
• Red pepper flakes, optional

Instructions:

1. Heat olive oil in a large, deep skillet over medium-high. Season chicken lightly with salt and pepper, then sear 4–5 minutes until golden and cooked through. Transfer to a plate.
2. In the same pan, add onion and a splash more oil if needed. Cook 2–3 minutes until softened. Add garlic and cook 30 seconds.
3. Stir in orzo and sundried tomatoes; toast 1 minute. Pour in chicken broth, milk, oregano, basil, salt, and pepper. Bring to a gentle simmer, stirring to prevent sticking.
4. Cook 8–10 minutes, stirring occasionally, until the orzo is al dente and sauce is creamy. Add a splash of broth or water if it gets too thick.
5. Return chicken to the pan, fold in spinach until wilted, then add Parmesan and lemon juice. Taste and adjust seasoning. Add red pepper flakes if desired.

Serve straight from the skillet with extra Parmesan. For meal prep, let it cool slightly before portioning—it thickens as it sits. Make it vegetarian by swapping chicken for a can of drained chickpeas. Want it dairy-free? Use coconut milk and a sprinkle of nutritional yeast instead of Parmesan.

4. Crispy Lemon-Herb Chickpea And Veggie Bake

Protein-packed, budget-friendly, and wildly satisfying. Roasted chickpeas get crispy around the edges (yes, please) while zucchini, cherry tomatoes, and red onion soak up a bright lemon-herb dressing. It’s great warm or cold—perfect for bowls.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained, rinsed, and patted dry
• 2 medium zucchinis, sliced into half-moons
• 1 pint cherry tomatoes
• 1 red onion, cut into wedges
• 3 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp garlic powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• Zest of 1 lemon
• Juice of 1 lemon
• 1/4 cup crumbled feta (optional)
• Fresh parsley, chopped (optional)
• Cooked quinoa, rice, or greens for serving (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. Add chickpeas, zucchini, tomatoes, and red onion to the pan. Drizzle with olive oil and sprinkle oregano, thyme, garlic powder, salt, and pepper. Toss to coat and spread evenly.
3. Roast 25–30 minutes, tossing once, until chickpeas are crisp and veggies browned at the edges.
4. Remove from the oven and immediately add lemon zest and juice. Toss gently.

Top with feta and parsley if using. Serve over quinoa, rice, or a bed of arugula. For extra crunch in meal prep, store lemon separately and add just before eating. Variation: swap zucchini for cauliflower florets or add olives for a briny kick.

5. Garlicky Shrimp And Tomato Rice Skillet

This one-pan stunner tastes like a vacation by the coast. Juicy shrimp, garlicky tomatoes, and tender rice simmer together for a super-comforting dish. It’s quick enough for weeknights and fancy enough for guests—win-win.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 cup long-grain white rice (rinsed)
• 1 can (14.5 oz) diced tomatoes with juices
• 1 3/4 cups low-sodium chicken or vegetable broth
• 1/2 tsp paprika
• 1/4 tsp red pepper flakes (optional)
• 3/4 tsp kosher salt, divided
• 1/4 tsp black pepper
• 1/2 cup frozen peas
• 2 tbsp butter (optional, for richness)
• 2 tbsp chopped fresh parsley
• Lemon wedges, for serving

Instructions:

1. Pat shrimp dry and season with 1/4 tsp salt and black pepper. Set aside.
2. Heat olive oil in a large skillet over medium. Sauté onion 3–4 minutes until soft. Add garlic and cook 30 seconds.
3. Stir in rice, paprika, and red pepper flakes; toast 1 minute. Add tomatoes and broth, plus 1/2 tsp salt. Bring to a simmer.
4. Cover and cook on low for 15 minutes, stirring once to prevent sticking.
5. Scatter peas on top, then nestle shrimp into the rice. Cover and cook 5–6 minutes until shrimp are pink and opaque.
6. Stir in butter if using and sprinkle with parsley. Squeeze lemon over the top.

Serve hot with extra lemon. For meal prep, cool before portioning so the rice stays fluffy. Swap shrimp for sliced chicken sausage or chickpeas. Add spinach in the last minute for extra greens—seriously good.

6. Maple-Dijon Sausage, Apples, And Brussels Sprouts Bake

Sweet and savory fall vibes in one pan—any time of year. Roasted Brussels sprouts and apples pair perfectly with smoky sausage and a sticky maple-Dijon glaze. It’s cozy, balanced, and surprisingly light.

Ingredients:

• 1 lb smoked chicken or pork sausage, sliced into coins
• 1 lb Brussels sprouts, trimmed and halved
• 2 crisp apples (like Honeycrisp), cored and sliced
• 1 small red onion, sliced
• 2 tbsp olive oil
• 3 tbsp maple syrup
• 1 1/2 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 tsp crushed red pepper flakes (optional)
• Fresh thyme leaves (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment for easy clean-up.
2. In a small bowl, whisk olive oil, maple syrup, Dijon, apple cider vinegar, salt, pepper, and red pepper flakes.
3. Add Brussels sprouts, apples, onion, and sausage to the sheet pan. Drizzle with the maple-Dijon mixture and toss to coat.
4. Roast 25–30 minutes, tossing once, until Brussels sprouts are tender with crispy edges and sausage is browned.

Sprinkle with fresh thyme and serve with crusty bread or over mashed sweet potatoes. For meal prep, portion into containers with a handful of arugula—it slightly wilts and tastes amazing. Vegetarian option: swap sausage for cubed smoked tofu.

7. Greek Lemon Chicken And Potatoes With Herby Yogurt

Roasted chicken and potatoes, upgraded. This lemony, garlicky sheet-pan dinner brings big Greek flavors with minimal effort. The herby yogurt sauce is the secret weapon—cool, tangy, and ready in seconds.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1.5 lb baby potatoes, halved
• 1 red bell pepper, sliced
• 3 tbsp olive oil, divided
• 1 lemon, sliced into rounds
• Zest and juice of 1 lemon
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried dill (or 2 tbsp fresh dill, chopped)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup plain Greek yogurt
• 2 tbsp chopped fresh parsley
• 1 tbsp extra-virgin olive oil (for the yogurt)
• 1/2 tsp honey (optional)
• Cucumber slices or cherry tomatoes, to serve (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment or foil.
2. In a large bowl, combine lemon zest and juice, 2 tbsp olive oil, garlic, oregano, dill, salt, and pepper. Add chicken thighs and potatoes; toss to coat well.
3. Spread chicken and potatoes on the pan. Tuck lemon rounds and bell pepper slices around them. Drizzle with remaining 1 tbsp olive oil.
4. Roast 35–40 minutes, until chicken skin is crisp and potatoes are browned and tender. Broil the last 2 minutes for extra crispiness if desired.
5. Meanwhile, make the herby yogurt: Stir Greek yogurt with parsley, olive oil, and honey (if using). Season with a pinch of salt.

Serve with a generous dollop of herby yogurt and fresh veggies. For meal prep, pack chicken and potatoes separately from the yogurt to keep things fresh. Add olives or feta for extra Mediterranean flair. Pro tip: don’t skip the lemon rounds—they caramelize and add serious flavor.

Meal Prep & One-Pan Success Tips

• Balance the pan: Give ingredients space so they roast, not steam. Crowding = soggy.
• Stagger cook times: Start dense veggies first (potatoes, sweet potatoes), then add quick-cooking items (shrimp, salmon).
• Use parchment or foil: Makes clean-up easy and helps prevent sticking.
• Season at the end: A squeeze of lemon, a drizzle of olive oil, or fresh herbs wakes up leftovers.
• Cool before storing: Let food cool 10–15 minutes before sealing containers to prevent sogginess.

How To Store And Reheat

• Fridge: Store in airtight containers for 3–4 days.
• Freezer: Most of these (except the salmon and shrimp) freeze well for up to 2 months.
• Reheat: Low and slow is best—350°F oven for 8–12 minutes, or stovetop over medium with a splash of water or broth. Microwave works in a pinch; cover with a damp paper towel to keep moisture.

That’s your week sorted with seven easy, one-pan recipes that actually deliver on flavor. Pick one to make tonight, then double it for lunches—future you will be very happy, trust me. When dinner’s this simple (and clean-up this painless), cooking at home becomes a no-brainer.