12 Healthy Dinner Ideas for Two

Even if you’re only eating dinner with one other person, like a partner, child, friend, or parent, it’s not uncommon to feel rushed when it comes time for supper and choose convenient options like fast food or frozen meals instead of preparing a home-cooked meal from scratch.

There are a lot of delicious dinners that can be made in small batches, require very little time to prepare, and are extremely good for you. If you want to spice up your routine and satisfy your craving for variety, one option is to make one of these dinners.

It is interesting to note that meals prepared at home are related with a higher quality diet, and that eating together as a family leads to children and adolescents having healthier diets and experiencing less weight gain.

Bowl with chicken and quinoa.

This bowl of quinoa contains a substantial amount of protein.

Quinoa has all of the necessary amino acids, a good proportion of omega-6 fats, and just 10% of the Daily Value (DV) for folate in just one serving that is 3.5 ounces (100 grams) in size.

In 3.5 ounces (100 grams), or breast meat, there are just 4 grams of fat and 28 grams of protein in chicken. This indicates that chicken is an excellent source of both of these nutrients.

This dish may be prepared in less than half an hour, and it serves two people.

Ingredients:

1 boneless, skinless chicken breast (196 grams), cut into pieces of 1 inch (2.5 cm) each
One cup (about 240 milliliters) of water
Uncooked quinoa equivalent to a half cup (93 grams)
Two cups or one hundred grams of arugula
1 small avocado, sliced
One half of a cup’s worth (75 grams) of halved cherry tomatoes
2 big eggs
One tablespoon (nine grams) of toasted sesame seeds
One tablespoon (or 15 ml) of extra-virgin olive oil
Season to taste with salt and pepper

Directions:

Add little salt and pepper to taste before seasoning the chicken.
After the water has come to a boil, add the quinoa to the pot. Turn the heat down to medium-low and cover the pan. Continue cooking for another 15 minutes, or until all of the water has been absorbed.
While that is going on, fry the chicken in olive oil over a stovetop burner. When the cubes have reached the desired brown color, take the pan off the heat.
A saucepan should have around 7 centimeters or 3 inches of water in it before it is brought to a boil. After bringing the water to a boil, immediately turn it down to a simmer, add the eggs, and cook them for six minutes.
When they are finished, lay the eggs in a bowl filled with cold water and allow them to cool. First, the shells need to be cracked gently, then peeled, and finally cut in half.
Arugula, chicken, sliced avocado, cherry tomatoes, eggs, and sesame seeds should be layered on top of the quinoa in two separate bowls.
“Fried” rice with toasted sesame and tofu

The fact that this fried rice dish is actually baked rather than fried makes it a far healthier option.

In addition, tofu has been associated with a variety of positive health effects, such as enhanced fat metabolism, improved cardiovascular health, and better regulation of blood sugar levels.

This dish calls for tofu, but if you’d rather use chicken or shrimp instead, you can substitute those ingredients in its place.

It about an hour to cook and serves two people.

Ingredients:

One-half of a package of extra-firm tofu (which is 3 ounces or 80 grams)
Three tablespoons (around 45 milliliters) of sesame oil
One half of a tablespoon (ten milliliters) of maple syrup
One half of a tablespoon (ten milliliters) of unfiltered apple cider vinegar
One tablespoon (15 milliliters) of low-sodium soy sauce
One half of a tablespoon or five grams of sesame seeds
One cup of frozen peas and carrots (around 140 grams total)
One white onion, cut into little pieces
1 large egg, whisked
One cup (186 grams) of steaming white rice (measured in cups)
One-fourth of a cup (25 grams) of chopped scallions

Directions:

Prepare a baking sheet by lining it with parchment paper and preheating the oven to 425 degrees Fahrenheit (220 degrees Celsius). Squeeze as much water out of the tofu as you can by placing it between a couples of layers of paper towel and doing so. Cube the meat into pieces of 1 inch (2.5 cm) each.
In a bowl, combine one-half of the soy sauce and sesame oil, along with the entirety of the maple syrup, apple cider vinegar, and sesame seeds. Mix well. After adding the tofu and making sure it is evenly coated, transfer it to a baking sheet and bake it for forty minutes.
Scramble the egg in a small pan over medium heat for about 30 minutes while the rest of the dish bakes, then put it aside.
The egg, rice, white onion, peas, and carrots should be added to a second big baking sheet that has been greased. After adding the remaining amount of soy sauce and sesame oil, toss all of the ingredients together to ensure that they are distributed evenly. The sliced scallions should be sprinkled on top.
After 7–10 minutes, take both baking sheets out of the oven and let them cool for a few minutes.
Before serving, combine the tofu with the rice in a mixing bowl.
Mango-avocado fish tacos

Not only are these fish tacos easy to make, but they also have the vibrant colors and aromas of the tropics, as well as heart-healthy fats such as omega-9 fats and oleic acid.

Oleic acid has been studied extensively due to the fact that it inhibits inflammation and fights cancer. In addition, studies have shown that it is essential for the healthy growth and operation of the brain.

This dish may be prepared in less than half an hour, and it serves two people.

Ingredients:

2 tilapia fillets (174 grams)
One tablespoon (or 15 ml) of extra-virgin olive oil
The juice of one lime, measured out to three tablespoons (45 ml)
One tablespoon (or 15 milliliters) of honey
Two cloves of garlic, finely chopped
1 teaspoon (or 8 grams) of ground chile peppers
One cup and a half of shredded cabbage (about 70 grams)
one tablespoon (5 grams) of chopped cilantro
Low-fat sour cream, two tablespoons’ worth (32 grams)
One cup and a half of diced mango (165 grams total)
1 small avocado, diced
Four very little tortillas made with corn
A dash each of black pepper, salt, and cumin

Directions:

Prepare a grill by heating it to a medium-high temperature. Put the tilapia in a bowl and season it with salt, pepper, garlic powder, cumin, lime juice, honey, and garlic. Apply the seasonings to the fish using a massaging motion, then let it sit for twenty minutes.
In a separate bowl, combine the cabbage, cilantro, and sour cream, and then season with salt and pepper to taste. This will be the slaw. Refrigerate for 10 minutes.
After taking the fish out of the marinade, grill it for between three and five minutes on each side. Put the fish to the side and quickly toast the tortillas on both sides over the grill for a few seconds.
Place an equal amount of fish on each of the four tortillas, followed by some slaw, then some mango and avocado on top.

NUTRITION FACTS

Per serving

Calories: 389

Protein: 28 grams
Fat: 74 grams
Carbs: 45 grams

Chicken with sweet potatoes and broccoli in a creamy sauce

You will find that this chicken dish with sweet potatoes and broccoli provides you with a well-balanced meal that consists of starchy carbohydrates, lean protein, vegetables, and nutritious fats.

As a result of the consumption of its sweet potatoes, onions, broccoli, and cranberries, the body is provided with a wide range of antioxidants, including vitamin C, anthocyanins, and flavonoids.

Antioxidants are molecules that help protect your body from free radicals and are related to many health advantages, including the ability to fight cancer and enhanced heart health. Antioxidants can be found in fruits, vegetables, and some meats.

This meal may be made in less than half an hour and serves two people.

Ingredients:

1 boneless, skinless chicken breast (196 grams), cut into pieces of 1 inch (2.5 cm) each
Broccoli florets, two cups’ worth (170 grams total)
One cup of cubed sweet potato (weighing in total at 200 grams)
One half of a cup or eighty grams of chopped red onion
One clove of garlic, finely minced
One-fourth of a cup, or forty grams, of dried cranberries
28 grams of chopped walnuts, which equals three tablespoons
Two tablespoons (or thirty milliliters) of olive oil
Season to taste with salt and pepper

Directions:

Prepare a baking sheet by lining it with parchment paper and heating the oven to 375 degrees Fahrenheit (190 degrees Celsius).
Mix the broccoli, sweet potato, onion, and garlic together in a single bowl. Toss after being seasoned with salt and pepper and having oil drizzled over it. Bake for another 12 minutes while the foil is in place.
Take the dish out of the oven, add the chicken, and return to the oven for another 8 minutes.
Once more, take the dish out of the oven, sprinkle over the dried cranberries and chopped walnuts, and return to the oven for another 8–10 minutes, or until the chicken is fully cooked.

NUTRITION FACTS

According to the 8-Trusted Sources serving size:

Calories: 389
Protein: 28 grams
Fat: 74 grams
Carbs: 45 grams

Veggies and lentils that have been roasted in a bowl.

This meatless supper is loaded with a variety of veggies and sources of plant-based protein.

Additionally, it is a rich source of iron, which is necessary for the proper distribution of oxygen throughout the body and is frequently absent from vegetarian diets.

The meal takes forty minutes to prepare and serves two people.

Ingredients:

One white onion, cut into little pieces
One cup (128 grams) of carrots, cut into smaller pieces
1 medium zucchini (196 grams), diced
1 medium sweet potato, cut into cubes (151 grams total)
One teaspoon of olive oil (five milliliters)
One teaspoon of rosemary, either fresh or dried
One teaspoon of thyme, either fresh or dried
Uncooked lentils to the amount of a half cup (100 grams)
One cup (240 milliliters) of either water or vegetable broth
One tablespoon or fifteen milliliters (ml) of balsamic vinegar
One tablespoon (or 15 milliliters) of honey
Season to taste with salt and pepper

Directions:

Put the oven on to a temperature of 425 degrees Fahrenheit (220 degrees Celsius). Place the sweet potato, carrots, zucchini, and onion in a bowl. Drizzle the bowl with olive oil and season with salt and pepper. Combine thoroughly.
Bake the vegetables for 35–40 minutes after spreading them out on a baking dish, sprinkling them with rosemary and thyme, and then using the oven.
Bring the water or vegetable broth to a boil in a saucepan, then decrease the heat to a low simmer for a few minutes. After adding the lentils, cover them. Cook for 20–25 minutes or until tender.
When everything is done cooking, transfer the cooked vegetables and lentils to a large bowl. Drizzle the vegetables and lentils with honey and balsamic vinegar, and mix to combine. Mix thoroughly just before serving.
Wraps made of lettuce and chickpea and tuna

The chickpeas and tuna in this dish contribute a significant amount of protein to the overall meal. Additionally, it gives you a healthy dosage of fiber from the vegetables, which keeps you feeling full for a long period of time.

The recipe is for two people and is really simple to prepare.

Ingredients:

One cup (164 grams) of cooked chickpeas (measured in cups)
1 can of tuna (170 grams), tuna packed in water and drained from the can
6 butter-lettuce leaves
One chopped carrot, medium size
One red onion, diced, a smaller one
One piece of chopped celery, one stalk
2 tablespoons (10 grams) of chopped fresh cilantro
One clove of garlic, finely minced
Juice from 1 lemon
2 tablespoons (or 30 grams) of mustard from the Dijon brand
Tahini, one tablespoon’s worth (15 grams)
Season to taste with salt and pepper

Directions:

Put the chickpeas in a food processor and start them up. You should pulse them a few times, but there should still be some pieces.
Combine the tuna, carrot, onion, celery, and cilantro in a bowl before adding the garlic. The chickpeas and the rest of the ingredients, with the exception of the lettuce, should next be added and thoroughly combined.
Before serving, divide the mixture evenly among the lettuce leaves using approximately two to three teaspoons each leaf.
Salmon-spinach pasta

This delightful salmon-spinach pasta dish provides a supper that is both well-balanced and high in omega-3 fatty acids.

Omega-3 fats provide a number of health advantages and have been demonstrated to reduce the risk of inflammatory disorders and cardiovascular disease.

This meal may be made in less than half an hour and serves two people.

Ingredients:

One-half pound (227 grams) of salmon that has been deboned and skinned
One cup of penne pasta, which weighs 107 grams.
1 and a half tablespoons (21 grams) of butter
One white onion, diced, of a smaller size
three cups’ worth (or ninety grams) of spinach
A quarter of a cup or 57 grams of fat-free sour cream
Grated Parmesan cheese equal to one-fourth of a cup (25 grams)
One clove of garlic, finely minced
One tablespoon of chopped fresh parsley, one tablespoon
Season to taste with salt and pepper

Directions:

Prepare the pasta in accordance with the directions on the package. While that is going on, cook the onion in the butter for about 5 minutes.
After adding the salmon, continue to cook it for another 5–7 minutes while breaking it up into flakes. After adding the spinach, continue to cook it until it has wilted.
The sour cream, Parmesan cheese, garlic, salt, and pepper should all be added at this point. Before adding the cooked spaghetti and the parsley, stir the mixture very well.
Before serving, properly combine the ingredients.
Shrimp-and-avocado quinoa bowl

This dish of quinoa, shrimp, and avocado is not only a wonderful source of protein but also has a healthy quantity of monounsaturated fatty acids (MUFAs).

The presence of appropriate levels of blood fats and an increased availability of fat-soluble vitamins, such as vitamins A, D, E, and K, are both benefits of a diet rich in MUFAs.

This dish lends itself well to improvisation. You have the option of omitting the shrimp altogether or substituting another source of protein, such as chicken, eggs, or beef, in their stead.

The meal may be prepared in less than twenty minutes and serves two people.

Ingredients:

Raw shrimp, peeled and deveined, equaling half a pound (227 grams) total
One cup (186 grams) of cooked quinoa (measured in cups)
One-half of a diced cucumber, medium size
1 small avocado, sliced
One tablespoon (or 15 ml) of extra-virgin olive oil
1 tablespoon (14 grams) of butter, melted
Two cloves of garlic, finely chopped
One tablespoon (or 15 milliliters) of honey
The juice of one lime, measured out to one tablespoon (15 ml)
Season to taste with salt and pepper

Directions:

In a hot skillet, sauté the garlic in the butter and olive oil until it is golden brown. After adding the shrimp, sauté it on both sides until it is done. After that, stir in the honey, lime juice, salt, and pepper, and continue to heat until the sauce has reached the desired consistency.
The quinoa should be divided evenly between two bowls, and then the shrimp, avocado, and cucumber should be piled on top.
“Zoodles” topped with peanut-chicken

The term “zoodles” refers to noodles made from zucchini, which are a great low-carb and gluten-free alternative to traditional pasta.

The recipe has a lot of protein and good fats from the peanut butter, both of which may reduce the risk of developing coronary heart disease by bringing about a reduction in total and LDL cholesterol.

It is really simple to prepare and can feed two people.

Ingredients:

One boneless, skinless chicken breast that has been cooked and shredded (weighing 196 grams total)
1 large zucchini (323 grams), spiralized into noodles
Half a cup (55 grams) of shredded carrots (in total)
Shredded red cabbage equivalent to a half cup (35 grams)
1 small bell pepper, sliced
2 teaspoons (27 ml) of oil made from sesame seeds
One teaspoon of garlic that has been minced
Three tablespoons’ worth of peanut butter (48 grams)
Two tablespoons (or thirty milliliters) of honey
Three tablespoons (or thirty milliliters) of low-sodium soy sauce
The equivalent of one tablespoon (15 ml) of rice vinegar
One teaspoon of ginger root that is fresh
One tenth of a teaspoon of chili sauce

Directions:

In a skillet set over medium heat, cook the garlic in one tablespoon (15 ml) of sesame oil until it is golden brown. Carrots, cabbage, and pepper should now be added. Cook until tender.
In a skillet over medium heat, add the zucchini noodles and chicken. Cook for approximately three minutes, or until the zucchini becomes more pliable. Take the pan from the heat, and set it aside.
Mix the remainder of the sesame oil, the peanut butter, the honey, the soy sauce, the rice vinegar, the ginger, and the spicy sauce in a small saucepan. Stir the peanut butter with the whisk until it is completely melted.
After the zoodles and chicken have been coated, pour the sauce on top. Mix thoroughly by tossing.
Beef fajitas

These beef fajitas are not only simple to prepare but also satisfying to eat. Lemon and chili powder make for a tasty combination with the onions and bell peppers.

You may make this dish lower in carbohydrates by substituting lettuce leaves for the corn tortillas in the recipe.

This meal may be made in less than half an hour and serves two people.

Ingredients:

One-half pound (227 grams) of steak, sliced into strips about one-half inch (1.3 centimeters) in width
One small onion, cut. (Optional)
1 big bell pepper, sliced
Three tablespoons (around 45 milliliters) of low-sodium soy sauce
Juice from 1 lemon
One teaspoon of ground red chilies
One tablespoon (or 15 ml) of extra-virgin olive oil
Four very little tortillas made with corn

Directions:

Combine the olive oil, soy sauce, lemon juice, and chili powder in a mixing bowl.
Marinate the steak and the vegetables in the mix for at least 15–20 minutes, taking care to do each one separately.
The meat should be cooked in a hot skillet. After it has browned, take it out of the pan and add the onions and peppers. Cook until the steak is tender, then put it back in the oven to rewarm it.
On each of the four tortillas, divide the meat and vegetables so that there is an equal amount of each.
Frittata with spinach and mushrooms

This frittata with spinach and mushrooms creates a very wholesome and uncomplicated low-carb meal that can also be eaten for breakfast or lunch.

Each serving of eggs and spinach has a combined vitamin A content that is equivalent to 26% of the daily value. By helping to preserve the light-sensitive cells in your eyes and warding off night blindness, this vitamin is an essential component of good eye health.

This recipe may be ready in about twenty minutes and serves two people.

Ingredients:

Two teaspoons — or thirty milliliters — of avocado oil
One cup or 70 grams of sliced white mushrooms (in total)
One cup’s worth (30 grams) of chopped spinach
3 big eggs
One half cup (56 grams) of shredded low-fat mozzarella cheese
season to taste with salt and pepper

Directions:

Turn the temperature on the oven to 400 degrees Fahrenheit (200 degrees Celsius).
Over high heat, in a skillet that is suitable to use in the oven, warm up one tablespoon (15 ml) of avocado oil. After adding the mushrooms and cooking them until they are cooked, follow up by adding the spinach and continuing to cook it for another minute. Take both of these items out of the skillet and set them aside.
Combine the eggs and half of the cheese in a mixing bowl, then add salt and pepper to taste. After pouring the mixture into the skillet, sprinkle the mushrooms and spinach over the top. Before placing in the oven, cook for three to four minutes on the stovetop.
Place the remaining cheese on top of the dish, then move it to the oven. Bake for 5 minutes, followed by 2 minutes under the broiler, until the surface becomes a golden brown color. Take the dish out of the oven and allow it to cool down before serving.
Rice with chicken and cauliflower.

Rice made from cauliflower is an excellent low-carb alternative to traditional rice. You can buy it already packaged, or you can create it yourself by cutting cauliflower florets until they have the consistency of rice and chop them very finely.

This dish is loaded with a good quantity of vegetables and high-quality protein. Consuming a lot of vegetables may assist you in fulfilling your nutrient needs and lower the chance of developing cardiovascular disease.

This recipe may be ready in about twenty minutes and serves two people.

Ingredients:

1 boneless, skinless chicken breast (196 grams), cut into pieces of 1 inch (2.5 cm) each
Two cups’ worth of frozen cauliflower rice (270 grams)
One half of a cup or 45 grams of seedless olives, pitted and halved
One half of a cup’s worth (75 grams) of halved cherry tomatoes
One teaspoon of rosemary, either fresh or dried
One teaspoon of oregano, either fresh or dried
One teaspoon of thyme, either fresh or dried
One teaspoon of olive oil (five milliliters)
Season to taste with salt and pepper

Directions:

Salt, pepper, rosemary, oregano, and thyme are the seasonings that should be used on the chicken. When the olive oil in the pan is hot, sear the chicken on each side for about six to seven minutes, or until it is golden. It should be taken out of the pan and set aside.
After adding the tomatoes to the pan, continue to cook them for another 5 minutes. After adding the cauliflower rice and the olives, stir the mixture for a few minutes, or until the cauliflower rice becomes pliable.
Take the cauliflower rice out of the pan and set it aside. After dividing the mixture between two bowls, top each with the chicken.
Rice with chicken and cauliflower.

This recipe may be ready in about twenty minutes and serves two people.

Ingredients:

1 boneless, skinless chicken breast (196 grams), cut into pieces of 1 inch (2.5 cm) each
Two cups’ worth of frozen cauliflower rice (270 grams)
One half of a cup or 45 grams of seedless olives, pitted and halved
One half of a cup’s worth (75 grams) of halved cherry tomatoes
One teaspoon of rosemary, either fresh or dried
One teaspoon of oregano, either fresh or dried
One teaspoon of thyme, either fresh or dried
One teaspoon of olive oil (five milliliters)
Season to taste with salt and pepper

Directions:

Salt, pepper, rosemary, oregano, and thyme are the seasonings that should be used on the chicken. When the olive oil in the pan is hot, sear the chicken on each side for about six to seven minutes, or until it is golden. It should be taken out of the pan and set aside.
After adding the tomatoes to the pan, continue to cook them for another 5 minutes. After adding the cauliflower rice and the olives, stir the mixture for a few minutes, or until the cauliflower rice becomes pliable.
Take the cauliflower rice out of the pan and set it aside. After dividing the mixture between two bowls, top each with the chicken.

NUTRITION FACTS

Per serving

Calories: 263
Protein: 32 grams
Fat: 12 grams
Carbs: 8 grams

Final Verdict

There are a variety of approaches that can be taken in order to prepare a wholesome cooked meal for two people, regardless of the amount of time you have available.

This collection of dishes offers a wealth of ideas that are both straightforward and wholesome, and it also features a number of vegetarian and low-carb alternatives. Instead of going through the drive-through, you should give some of these a shot if you’re looking to spice up your routine a bit.