18 Quick and Filling Meals You Can Make in 20 Minutes

Sometimes, life gets so busy that finding time to cook feels impossible, but eating well shouldn’t have to take hours. This list of quick and filling meals is all about real, tasty food that you can whip up in just 20 minutes. From hearty pasta and satisfying stir-fries to fresh salads and flavorful wraps, there’s something here to keep things interesting and keep you fueled. Whether you’re cooking for one or feeding the whole family, these recipes are made to be easy, delicious, and ready in a flash.

Spaghetti Aglio e Olio

Spaghetti Aglio e Olio is a beloved Italian classic that showcases the simplicity of garlic and olive oil. Start by cooking 200g of spaghetti until it reaches al dente perfection. In a pan, sauté 4 minced garlic cloves in 60ml of olive oil until they turn golden and fragrant. Toss the drained spaghetti in the garlic-infused oil, then season with salt, pepper, and a touch of red pepper flakes for heat. A sprinkle of chopped parsley finishes this satisfying, minimalist dish.

Chicken Stir-Fry with Vegetables

Chicken Stir-Fry with Vegetables combines vibrant colors and flavors into a quick, wholesome meal. Slice 2 boneless chicken breasts into thin strips and season them with salt and pepper. Heat 2 tablespoons of vegetable oil in a wok, then cook the chicken until it turns golden brown. Add 1 sliced bell pepper, 1 chopped broccoli head, and 2 sliced carrots, stir-frying them just until tender-crisp. A final splash of 2 tablespoons of soy sauce brings all the flavors together, served over steamed rice.

Shrimp Tacos with Avocado Salsa

The Shrimp Tacos with Avocado Salsa are bursting with fresh, zesty flavors that make for an ideal quick meal. To begin, season 250g of peeled shrimp with 1 teaspoon chili powder, salt, and pepper. Sauté the shrimp in 1 tablespoon of olive oil until they turn pink and are cooked through. Meanwhile, prepare the salsa by dicing 1 avocado, 1 small red onion, and 1 tomato, mixing with juice from 1 lime and fresh cilantro. Layer the shrimp and salsa into warmed tortillas, creating a vibrant and satisfying taco.

Caprese Salad with Grilled Chicken

Caprese Salad with Grilled Chicken adds a hearty twist to the classic Caprese combination. Grill 2 seasoned chicken breasts until fully cooked, then slice thinly. Arrange slices of 2 tomatoes, 200g of fresh mozzarella, and the grilled chicken on a serving plate. Drizzle with 2 tablespoons balsamic glaze and 1 tablespoon olive oil, finishing with fresh basil leaves. A dash of salt and pepper brings out the natural flavors for a refreshing, balanced meal.

Beef and Broccoli Stir-Fry

In the Beef and Broccoli Stir-Fry, tender meat meets crisp vegetables in a savory sauce. Thinly slice 250g of beef sirloin, marinate in 2 tablespoons soy sauce and coat with 1 teaspoon cornstarch for extra flavor and texture. Sear the beef in a hot pan until browned, then set aside. In the same pan, stir-fry 1 chopped broccoli head with 2 minced garlic cloves until the broccoli turns vibrant green and tender. Combine the beef and broccoli with 2 tablespoons of oyster sauce, tossing everything together for a flavorful finish.

Vegetable Omelette

A Vegetable Omelette offers a nutritious and flexible option for any meal of the day. Begin by whisking 4 eggs with salt and pepper. Heat a non-stick pan, then sauté 1 diced bell pepper, 1 chopped onion, and a handful of spinach in 1 tablespoon olive oil until they soften. Pour the beaten eggs over the cooked vegetables, allowing them to set gently without stirring. Fold the omelette and enjoy its delicious combination of textures and flavors.

Garlic Butter Shrimp Pasta

Garlic Butter Shrimp Pasta combines rich flavors with minimal ingredients in a snap. Boil 200g of linguine until al dente. In a separate pan, melt 2 tablespoons of butter, adding 3 minced garlic cloves and sautéing until fragrant. Toss 250g of shrimp into the butter and cook until pink, then mix the drained pasta with the shrimp and garlic butter. A sprinkle of chopped parsley completes this indulgent yet quick dish.

Chicken Caesar Wraps

Chicken Caesar Wraps are a handheld twist on the popular salad, bringing together creamy and crunchy textures. Grill 2 seasoned chicken breasts, slice thinly, and combine with 2 cups chopped romaine lettuce, 50g grated Parmesan, and 4 tablespoons Caesar dressing. Spread the mixture across large tortillas, rolling tightly to form wraps. The wraps deliver a classic Caesar taste with each bite, making them perfect for lunch or a light dinner.

Black Bean and Corn Quesadillas

Black Bean and Corn Quesadillas pack protein and flavor into each cheesy bite. In a bowl, mix 1 can of drained black beans, 1 cup corn kernels, and 1 diced red onion. Spread the filling on half of 4 large tortillas, top with shredded cheese, and fold over. Toast each quesadilla in a pan until the cheese melts and the tortilla crisps up. Slice into wedges and serve with salsa for a satisfying meal.

Teriyaki Salmon with Steamed Vegetables

Teriyaki Salmon with Steamed Vegetables provides a nutritious, flavorful meal with minimal effort. Marinate 2 salmon fillets in 4 tablespoons teriyaki sauce for about 10 minutes. Bake the marinated salmon at 200°C (400°F) for 12 minutes. While the salmon cooks, steam a blend of broccoli, carrots, and snap peas until tender. Serve the salmon over the vegetables, adding a drizzle of extra teriyaki sauce if desired.

Chickpea Curry

Chickpea Curry is a comforting, vegetarian dish that’s quick to make and full of spices. Start by sautéing 1 diced onion and 2 minced garlic cloves in 2 tablespoons oil until softened. Add 1 tablespoon curry powder, stirring until aromatic. Pour in 1 can of diced tomatoes and 1 can of drained chickpeas, simmering for 10 minutes to let the flavors meld. Finish with a sprinkle of fresh cilantro for an extra burst of color and taste.

Turkey and Avocado Sandwich

Turkey and Avocado Sandwich is a satisfying option that’s easy to put together. Toast 4 slices of whole-grain bread. Stack each with layers of sliced turkey breast, creamy avocado, ripe tomato, and fresh lettuce. For added flavor, spread 1 tablespoon of mayonnaise on each slice before assembling. Halve the sandwich and enjoy it with a side of pickles for a balanced, quick meal.

Spinach and Feta Stuffed Chicken Breasts

Spinach and Feta Stuffed Chicken Breasts deliver a tasty, protein-rich meal that’s simple to make. Create a pocket in 2 boneless chicken breasts, then stuff each with a mixture of 50g feta cheese and a handful of chopped spinach. Season with salt and pepper, then cook in a skillet until the chicken is golden and cooked through.

Lemon Garlic Butter Salmon

Lemon Garlic Butter Salmon is a bright, flavorful dish that comes together fast. Marinate 2 salmon fillets in juice from 1 lemon, 3 minced garlic cloves, and 2 tablespoons of melted butter. In a hot skillet, cook the salmon for 3-4 minutes per side until flaky. Spoon the remaining marinade over the salmon as it cooks for extra flavor. Garnish with fresh parsley and serve with a side of steamed vegetables.

Zucchini Noodles with Pesto

Zucchini Noodles with Pesto make for a light, refreshing meal that’s full of flavor. Use a spiralizer to create noodles from 2 large zucchinis, then toss with 3 tablespoons of basil pesto. Sauté the zucchini noodles briefly in a pan for a warm dish or serve them raw for a crisp texture. Garnish with grated Parmesan cheese and cherry tomato halves for added color and flavor. This dish is both satisfying and low in carbs.

Avocado Toast with Poached Eggs

Avocado Toast with Poached Eggs is an energizing breakfast or lunch option. Toast 2 slices of whole-grain bread, then mash 1 avocado with a pinch of salt and spread it over the toast. Poach 2 eggs by simmering them in water with a dash of vinegar for about 3 minutes. Place a poached egg on each slice of toast and sprinkle with red pepper flakes or black pepper. Enjoy this filling, nutrient-packed meal that’s quick and easy.

Tuna and White Bean Salad

Tuna and White Bean Salad is a high-protein, Mediterranean-inspired meal. In a bowl, mix 1 can of drained tuna, 1 can of rinsed white beans, 1/4 diced red onion, and a handful of chopped parsley. Drizzle with 1 tablespoon olive oil and juice from half a lemon, then season with salt and pepper. Toss everything together until well combined. Serve on a bed of greens or with crusty bread for a hearty, nutritious meal.

Egg Fried Rice with Veggies

Egg Fried Rice with Veggies is a quick, delicious way to use leftover rice. Heat 1 tablespoon oil in a pan, scramble 2 eggs, then set them aside. In the same pan, sauté 1 cup mixed vegetables (such as carrots, peas, and corn) until softened. Add 2 cups of cooked rice and the scrambled eggs, then season with 2 tablespoons of soy sauce and a dash of sesame oil. Garnish with sliced green onions for a comforting, filling dish.

This article originally appeared on RetailShout.

More From RetailShout

15 Top Butter Brands for Baking and Cooking, Ranked

Finding the right butter can make a huge difference when you’re baking or cooking. Not all butters are created equal, and the best ones can take your dishes to the next level with their rich flavors and smooth textures. Read More.

The 19 Ultimate Guide to Trader Joe’s Best Buys This October

October at Trader Joe’s is like trick-or-treating for grown-ups, but instead of candy, you’re bagging gourmet snacks, seasonal must-haves, and a few spooky surprises. Trader Joe’s is rolling out all the stops, and this month’s lineup is nothing short of impressive. Read More.

15 Budget-Friendly Chicken Recipes with 5 Ingredients or Less

Cooking on a budget doesn’t mean you have to sacrifice flavor or nutrition, especially when chicken is on the menu. With just five ingredients or less, you can whip up delicious, hearty meals that the whole family will love. Read More.