3-Ingredient Meal Prep Recipes: Simple and Fast

Meal prepping has always sounded like a great solution, but I often find myself overwhelmed by complex recipes and long grocery lists. That’s why I’ve become a huge fan of three-ingredient recipes. They’re the ultimate hack for busy home cooks like us who want delicious, healthy meals without the fuss.

Three-ingredient recipes are not only budget-friendly and fast, but they can also be surprisingly tasty and versatile. Trust me, these simple combinations will change the way you think about meal prep and weeknight cooking. Get ready to discover five easy recipes and one unique creation that you won’t find anywhere else.

1. Sweet Potato Black Bean Bowls

These bowls are a powerhouse of flavor and nutrition, perfect for a satisfying lunch or dinner. The roasted sweet potatoes offer a natural sweetness, while the black beans provide protein and fiber. The salsa adds a zesty kick and ties everything together beautifully.

Ingredients

• 2 large sweet potatoes, peeled and cubed
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup salsa of your choice

Instructions

1. Preheat oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper on a baking sheet.
2. Roast sweet potatoes for 20-25 minutes, or until tender and slightly caramelized.
3. While the sweet potatoes are roasting, rinse and drain the black beans.
4. Assemble bowls by layering roasted sweet potatoes, black beans, and salsa.

Meal Prep Tips

• Batch Prep: Roast a large batch of sweet potatoes on Sunday to use throughout the week. They’ll stay good in the fridge for up to 5 days.
• Storage: Pack bowls separately and reheat the sweet potatoes before serving. You can also enjoy these bowls cold!

2. Tuna Salad Lettuce Wraps

Who needs bread when you have fresh, crisp lettuce leaves? These wraps are light, refreshing, and packed with healthy fats and protein from the avocado and tuna. The lemon juice adds a bright note and helps prevent the avocado from browning.

Ingredients

• 1 can (5 ounces) tuna in water, drained
• 1 ripe avocado, mashed
• 1 tablespoon lemon juice

Instructions

1. In a bowl, mash the avocado with a fork. Stir in lemon juice to prevent browning.
2. Add drained tuna to the mashed avocado and mix well. Season with salt and pepper to taste.
3. Spoon tuna salad mixture onto lettuce leaves (butter lettuce or romaine work well) and enjoy as a wrap.

Meal Prep Tips

• Lettuce Longevity: Wash and dry lettuce leaves thoroughly, then store them in a container lined with paper towels in the refrigerator. This will help them stay crisp for several days.
• Portable Protein: Pack the tuna salad separately in a small container for a convenient on-the-go lunch.

3. Chicken Pesto Zucchini Noodles

This recipe is a lighter, low-carb alternative to traditional pasta dishes. The zucchini noodles are tender and flavorful, while the pesto adds a burst of herbaceous goodness. The cooked chicken provides protein to keep you feeling full and satisfied.

Ingredients

• 1 cup cooked chicken breast, shredded or diced
• ¼ cup pesto
• 2 medium zucchini, spiralized or thinly sliced into noodles

Instructions

1. If using whole zucchini, spiralize them into noodles or use a vegetable peeler to create thin ribbons.
2. Heat a skillet over medium heat and add shredded chicken and pesto. Cook, stirring occasionally, until heated through.
3. Add zucchini noodles to the skillet and toss to combine with chicken and pesto. Cook for 2-3 minutes, or until zucchini noodles are tender-crisp.

Meal Prep Tips

• Zoodle Prep: Spiralize or slice zucchini noodles ahead of time and store them in an airtight container in the refrigerator for up to 3 days.
• Prevent Sogginess: Wait to combine the zucchini noodles with the chicken pesto mixture until just before serving to prevent them from getting soggy.

4. Peanut Butter Banana Overnight Oats

This classic combination is a no-cook breakfast dream. The oats soak up the milk overnight, creating a creamy, pudding-like texture. The peanut butter and banana provide sweetness and healthy fats, making this a filling and nutritious start to your day.

Ingredients

• ½ cup rolled oats
• ½ cup milk of choice (dairy or non-dairy)
• 1 tablespoon peanut butter
• ½ banana, mashed

Instructions

1. In a jar or container, combine rolled oats, milk, peanut butter, and mashed banana.
2. Stir well to combine and ensure all oats are covered with milk.
3. Cover and refrigerate overnight.
4. In the morning, enjoy your overnight oats cold or warm them up slightly in the microwave.

Meal Prep Tip

Prepare several jars of overnight oats at the beginning of the week to have breakfast ready to go every morning. They freeze well, and you should leave it to thaw overnight in the fridge. 

5. The “Egg-Ceptional” Scramble (Unique Recipe)

This is my personal twist on the classic scrambled eggs. The addition of cottage cheese creates a richer, creamier texture, and the Everything Bagel seasoning adds an unexpected savory depth. It’s a simple yet delicious way to elevate your breakfast or brunch.

Ingredients

• 2 large eggs
• ¼ cup cottage cheese
• 1 teaspoon Everything Bagel Seasoning

Instructions

1. In a bowl, whisk together eggs and cottage cheese until well combined.
2. Heat a skillet over medium heat and add egg mixture.
3. Cook, stirring frequently, until eggs are scrambled to your desired consistency.
4. Remove from heat and sprinkle generously with Everything Bagel Seasoning.

Meal Prep Tips

• Bulk Batch: Make a large batch of this scramble and store it in the refrigerator for up to 4 days. Reheat in the microwave or enjoy cold.
• Versatile Filling: Use this scramble as a filling for wraps, sandwiches, or tacos. It’s also delicious on top of toast or mixed into a salad.

Final Thoughts

With a little planning and these easy-to-follow instructions, you can enjoy delicious, homemade meals without sacrificing your precious time. Remember, meal prepping doesn’t have to be complicated or time-consuming. You can create satisfying meals that nourish your body by focusing on simple, wholesome ingredients and a little creativity. So, grab your apron, head to the kitchen, and start prepping your way to a week of stress-free, flavorful meals!