Easy Recipes for One + Simple Cooking Tips

A reader once wrote to ask:

“Do you have recipes for just one person? I find most of the recipes are for 4 or more people, so I end up with way too much food.”

It’s a question I’ve heard many times over the years. How do you cook healthy meals for one without ending up with too much food, too many leftovers, or ingredients that go bad before you can use them?

Cooking for one does take a little planning, but it doesn’t have to be complicated.

In fact, there’s something nice about being able to make exactly what you want, when you want it, without having to please anyone else!

I’ve gathered some of my favorite easy, low-calorie recipes for one, along with practical shopping and cooking tips to help make solo meals simpler, healthier and more enjoyable.

Or if you are Cooking for Two these Recipes are Designed Just for You!

Favorite Easy Recipes for One

These single-serving recipes are perfect when you want something homemade without preparing enough food for a family.

I’ve included the original calorie and WeightWatchers Points estimates where available. Because the WW program changes over time, be sure to check current Points in your app.

Easy Breakfast Recipes for One

Breakfast is one of the easiest meals to make for one person. Eggs, oatmeal, cottage cheese and microwave (affiliate link) mug recipes are all wonderful options.

• Microwave Mug Cottage Cheese Scrambled Eggs – 84 calories
• Easy 4-Ingredient Microwave Mug Frittata – 177 calories
• 4-Ingredient Microwave Mug Apple Pancake Puff – 198 calories
• WW Cottage Cheese Danish – 118 calories
• Cottage Cheese Power Pancakes for One – 276 calories
• Easy Blueberry Overnight Oats – 233 calories
• Sugar-Free Microwave Apple Pie Oatmeal – 160 calories

 

Easy Lunch and Dinner Recipes for One

A satisfying dinner doesn’t have to mean cooking a big casserole or making enough food for four.

These simple meals are just right for one.

• English Muffin Hawaiian Pizza – 230 calories
• Cottage Cheese and Salsa Baked Potato – 289 calories
• Easy Buffalo Chicken Wrap – 210 calories
• Microwave Mug Pesto Chicken and Couscous – 350 calories
• Healthy Taco Salad for One – 297 calories
• Greek Turkey Mason Jar Salad – 302 calories
• Trader Joe’s Easy Asian Chicken Salad – 350 calories
• BLT Made Lighter – 247 calories
• Cheesy Hot Dog Quesadilla – 250 calories
• Hot and Cold Chicken Brown Rice Bowl – 368 calories
• Crock Pot Salmon with Asian Vegetables – 190 calories
• Hungry Girl’s Pizza-fied Chicken – 272 calories
• Big Mac Attack Burger Bowl – 316 calories
• Hungry Girl’s Sloppy Jane Stir-Fry – 339 calories
• Easy Egg Roll in a Bowl – 270 calories

Easy Desserts and Sweet Treats for One

Sometimes you just want a little something sweet without baking an entire cake or batch of cookies.

That’s where single-serving desserts really shine.

• Creamy Chocolate Yogurt – 79 calories
• Microwave Baked Apple – 103 calories
• Sugar-Free Sliced Apple Cookies – 245 calories
• 3-2-1 Microwave Mug Cake – 105 calories
• WW Gluten-Free Chocolate Mug Cake – 138 calories

My Favorite No-Recipe Meals for One

You don’t always need a recipe to make a good meal.

When I’m cooking just for myself, I often turn to simple combinations of ingredients I already have on hand.

• Baked potatoes: Microwave (affiliate link) a potato and top it with cottage cheese, salsa, beans, leftover chili or steamed vegetables.
• Eggs on toast: Scrambled, poached or fried eggs on a slice of good toast make a perfectly satisfying meal.
• Big salads: Start with a handful of greens and add whatever sounds good—chicken, tuna, beans, hard-boiled eggs, vegetables or a little cheese.
• Quesadillas: Fill a tortilla with cheese, beans, vegetables or leftover chicken and cook until golden and crisp.
• Individual pizzas: Top an English muffin, pita or tortilla with sauce, cheese and your favorite toppings.
• Smoothies: Blend fruit, yogurt, milk or another liquid for a quick breakfast or snack.
• Sandwiches and paninis: A grilled sandwich with a little soup or salad can make a wonderful dinner.

The beauty of these meals is their flexibility. You can make just what you need and use what you already have.

10 Simple Tips for Shopping and Cooking for One

1. Keep meal planning simple

You don’t need an elaborate meal plan.

A short list of a few meals you’d like to make during the week is often enough.

Think about ingredients that can work in more than one dish. A bag of spinach, for example, might go into an omelet, a salad and a quick pasta dinner.

A little planning helps prevent food waste and those nights when you’re too tired or hungry to figure out what to eat.

2. Buy only what you need

Take advantage of grocery store meat counters, deli counters and bulk bins when available.

Buying one chicken breast, a small portion of fish or just a few slices of cheese can make more sense than purchasing a large package.

The same goes for produce. Sometimes buying one zucchini or a few loose carrots is better than bringing home a big bag.

3. Make friends with frozen and canned foods

Frozen vegetables and fruit are especially helpful when you’re cooking for one.

You can take out exactly what you need and return the rest to the freezer.

I also like keeping canned beans, tuna, salmon, tomatoes and soup in the pantry.

These simple ingredients make it easy to put together a meal without another trip to the grocery store.

4. Think in terms of individual ingredients

Instead of always preparing a complete recipe, try cooking a few simple ingredients you can combine in different ways.

A chicken breast, baked potato, some rice and a few vegetables can become several different meals.

It’s an easy way to eat well without cooking something elaborate every night.

5. Change the seasonings

The same basic ingredients can taste completely different depending on how you season them.

Chicken might become lemon-garlic one night, Italian-style another night and Southwest-inspired later in the week.

A few favorite spice blends, sauces and marinades can make simple meals much more interesting.

6. Use small kitchen appliances

A microwave, toaster oven, air fryer or small slow cooker can be especially handy when you’re cooking for one.

There’s no need to heat a large oven just to cook a piece of fish, roast a few vegetables or warm up leftovers.

Use whichever appliances you already own and enjoy.

7. Cut recipes in half

Most recipes can be scaled down, although baking sometimes requires a little more care.

For casseroles, try an 8-inch square pan instead of a 9-by-13-inch dish when making approximately half the recipe.

A loaf pan (affiliate link) or small baking dish can work well for even smaller amounts.

And remember, many recipes here on Simple Nourished Living let you adjust the number of servings directly in the recipe card. Just change the serving number to see the ingredient quantities adjust.

8. Find new ways to use leftovers

I actually like having leftovers. They make life easier, especially when I’m hungry and don’t feel like cooking.

The trick is not feeling obligated to eat exactly the same meal night after night.

Leftover chicken can become a quesadilla, salad or rice bowl.

Roasted vegetables can go into an omelet, pasta or sandwich.

Extra chili makes a delicious topping for a baked potato.

Sometimes the easiest meal is simply a new combination of yesterday’s ingredients.

9. Enjoy breakfast for dinner

Eggs, omelets, pancakes and French toast aren’t just for breakfast.

On nights when you don’t feel like cooking, breakfast foods can be a quick, comforting solution.

A couple of scrambled eggs, toast and a little fruit or salad can be all you need.

10. Make your own freezer meals

You don’t have to cook single servings every night.

Sometimes it’s easier to make a regular batch of soup, chili, stew or casserole and freeze the extras in individual portions.

After a few weeks, you’ll have a nice assortment of homemade meals ready whenever you need them.

It’s like creating your own little collection of frozen dinners, made with foods you actually enjoy.

Cooking for One: Tips from Readers

Over the years, readers have shared some wonderful ideas for making solo cooking easier.

Lauren’s German Potato Salad for One

Lauren shared a simple combination of one chopped baked potato, two chopped hard-boiled eggs, two pieces of cooked bacon and a little fat-free salad dressing.

She also suggested adding a cup of shredded iceberg lettuce for a Dutch-inspired variation.

LeeAnn’s Freezer Strategy

LeeAnn likes to devote one day to cooking and freezing extra portions. Then, whenever the refrigerator is looking empty, she can choose something from the freezer.

Sharon’s Sunday Roast

Sharon enjoys making herself a traditional Sunday roast, even when she’s eating alone. She uses the leftover meat and vegetables to make soup during the week.

Melissa’s Individual Freezer Meals

Melissa makes larger recipes that freeze well and portions the leftovers into individual containers. Curries, stews and meatballs in sauce are some of her favorites.

Kelli’s Alternate-Night Approach

Kelli suggests cooking on two consecutive nights, then using those leftovers on different days. That way, you’re not eating the same dinner two nights in a row.

I love these ideas because they show there’s no single right way to cook for one.

Some people enjoy making a fresh meal every night. Others prefer batch cooking and stocking the freezer. And plenty of us like a little of both.

The important thing is finding an approach that makes eating well feel easier, not more complicated.

Cooking for One Can Be Simple and Enjoyable

Whether you’re living alone, cooking for yourself while your spouse is away, or simply want a single-serving meal, there’s no reason cooking has to be complicated.

Keep a few favorite ingredients on hand, make good use of leftovers, and don’t hesitate to keep dinner simple.

Sometimes a baked potato, a good sandwich or a couple of eggs is exactly what sounds best.

Looking for more ideas? Browse my Weight Watchers Recipes and Meals for One for more easy breakfasts, lunches, dinners, snacks and desserts made in single-serving portions.

What are your favorite tips or recipes for cooking for one? I’d love to hear your ideas in the comments!